When I delved into his juicing website, I realized that he wasn’t shoving fruit-willy-nilly into his juice, throwing thirty bananas in a blender or forcing his blood chemistries out of whack with fiber-less, protein-stripped sugar water. Instead, this guy has actually cracked the code on how to juice the right way – especially for athletes and exercise enthusiasts.
3. Add proteins to your juice. An ideal juice doesn’t just contain alkalinizing compounds, healthy fats, and athletic performance-enhancing compounds, but also sources of proteins or amino acids that are easily digested. You can’t necessarily shove a steak into a juicer but you can certainly stir in powdered amino acids or hydrolyzed collagen into your juice.
Food containers come in all shapes, sizes and equally important – materials. Depending on your lifestyle, you can pick the ones that fit into your lifestyle (and your bag!) best. If you’ll be taking a lot of your meals with you on the go, the slimmer and lighter the container is, the better. Also, make sure the container is suitable for keeping in the freezer and/or microwave use, depending on what you’ll be using it most – that’s why I love these glass meal prep containers. There are plenty of options and after you’ve done your planning, it will be much easier for you to determine what kind of container is the best option.
Longitudinal prospective cohort studies conducted at Harvard showed an increased risk of Type 2 diabetes when fruit juice consumed. Comparatively, consuming whole fruits significantly reduced the risk, suggesting that juicing process may not be beneficial to prevent diabetes. Similarly, consumption of whole apples helped lower cholesterol levels, while clear apple juice did not have such an effect.
In general, healthy eating ingredients are found around the outer edges of most grocery stores, while the center aisles are filled with processed and packaged foods that aren’t good for you. Shop the perimeter of the store for most of your groceries (fresh fruits and vegetables, fish and poultry, whole grain breads and dairy products), add a few things from the freezer section (frozen fruits and vegetables), and visit the aisles for spices, oils, and whole grains (like rolled oats, brown rice, whole wheat pasta).
The saturated fats in animal foods generally boost levels of LDL (“bad”) cholesterol and have other adverse effects. To limit your intake, choose lean meats, skinless poultry, and nonfat or low-fat dairy products. It’s also a good idea to replace saturated fats with unsaturated fats (see next slide). Keep in mind, though, that not all saturated fats are bad for you; those in chocolate, milk, and cheese, for example, are more neutral in their effect on blood cholesterol. Trans fats from partially hydrogenated oils are even worse than saturated fats, but FDA regulations have now nearly phased them out of the food supply.
Meal prep is a simple and easy way to track your food intake. Whether you just want to stay away from over-processed foods and eat healthy to build muscle, lose weight, or simply feel better, meal prep is a great idea. Prepping all, or at least most your meals, ahead of time makes cooking and eating healthy, nutritious food easier and quicker than ordering take out or grabbing some fast food on the go.
A quick note about the machines that make juices and smoothies. You can use a cheap kitchen blender to make juice but the soupy grit will need to be strained thru a coffee filter which takes time. It’s just not powerful enough to turn a whole fruit or vegetable – skin, seeds, and all – into a smooth drink. A more expensive machine is required. However, your cheap blender is very useful for adding avocado or banana to your juice – foods that clog most juice machines.
Juicing should not be used as a quick way to lose weight. Consuming only fruits and vegetables, even though they are nutritious, is not considered a balanced diet. A healthy weight loss goal is ½ to 2 pounds per week, and can be achieved with healthy eating and activity habits. Talk with your doctor about safe and effective ways to control your weight. You can also visit the Weight and Obesity page of the FNIC website for more information and resources.
Yes. A smoothie typically contains fruits and/or vegetables, but other ingredients, such as milk, yogurt or protein powder, may be added as well. Smoothies can contain lots of ingredients: flaxseed, green tea, kefir, herbs and more. This is another option to increase consumption of fruits and vegetables, which may also increase your intake of calories and nutrients, like protein, vitamins and minerals. Juicing typically includes just the fruit and/or vegetable that has been liquefied. Some juicers remove fiber from the whole fruit or vegetable. Fiber is an important nutrient and many Americans need more fiber in their diets. Read on for more about fiber below.
Dandelion: This is rich in vitamin C and bioflavonoids. They are also very high in highly absorbable methylating agents such as vitamin B2, B6 and folate. Rich in minerals such as potassium, iron and zinc, it releases excess fluid out of the body detoxifying the kidney and liver. Dandelions support digestion, reduce swelling and inflammation, and treat jaundice, edema, gout, eczema and acne (13).
In order to help you jump on the meal prep train, I’m sharing with you some of my favorite tips that will help you get started and a full 7 days meal prep for weight loss. This 7 day meal prep for weight loss includes 4 easy meal prep meals per day, including breakfast, lunch, dinner and a snack to munch on in between and totals to 1500 calories per day.
To set yourself up for success, try to keep things simple. Eating a healthier diet doesn’t have to be complicated. Instead of being overly concerned with counting calories, for example, think of your diet in terms of color, variety, and freshness. Focus on avoiding packaged and processed foods and opting for more fresh ingredients whenever possible.
Changing your eating habits can be intimidating, I know. It may even feel like you’re leaving everything you love behind. All the midnight snacks, takeouts, sweets… But, although it may seem like that at first, soon enough you realize that eating healthy will not only make you feel and look good but can also taste darn good! The key is finding a lifestyle you love (not one you dread) so that you stick to it.
Meal prep, short for meal preparation, is the process of planning and preparing your meals ahead of time. You can meal prep one day ahead, or take one day to prepare lunch and/or dinner for an entire week. While most meal prep only one or two meals, you can easily meal prep breakfast, lunch and dinner, even snacks for the week ahead. It’s entirely up to you!
For the stir fry, drain the shirataki noodles well and place in a non-stick pan. Cook over medium heat for 8 minutes so the excess moisture can evaporate, you know the noodles are ready when the bottom of the pan is white and dry. Remove noodles from pan, roughly chop them a couple times and set aside. Pre-heat a large non-stick pan over medium-high heat for 2 minutes. Add 2 teaspoons of oil along with the onions, bell peppers, and green beans. Cook for 5 minutes and then add the garlic. Cook for 1 minute and then whisk the eggs very well and add to the pan. Lower the heat to medium and stir well to break up the eggs, once they have scrambled add the noodles to the pan and mix well. Add 1 tablespoon of amino acid, 1 teaspoon of sriracha, and ½ teaspoon of toasted sesame oil. Mix well and check for seasoning, you may need more of the sauces. Lower the heat to low, slice the cooked chicken, and add to the pan. Remove from heat, serve and enjoy. Stir fry will keep in the fridge for 3 days, but can’t be frozen. The best way to re-heat is in a hot non-stick pan or if using the microwave, place a wet paper towel over the container and make sure not to over-heat or the food will get dry.
This may sound obvious, but many people think that healthy eating and enjoyment are mutually exclusive. Pretend you never heard the word “diet.”‘ Instead, work toward a lifestyle built on healthy choices that are going to work for the long-term. In order to achieve that goal, find nutritious foods that you enjoy eating. Food should be something you relish and that nourishes you. It’s not just fuel.
Some advocates for juicing may claim that your body absorbs more nutrients from juices than the whole fruit because the fruit’s fiber gets in the way. However, there isn’t much research out there that supports that claim. Your digestive system is designed to handle fiber and extract nutrients from a variety of foods. Plus, fiber is important for digestive function and has a multitude of health benefits.
You guys have been asking for meal preps that use the same ingredients to make different meals, so I am hooking you up with 5 healthy weight loss meal prep recipes using the same 10 fresh ingredients. I have all the meals covered in this weight loss recipe, breakfast, lunch, and dinner. All of the weight loss recipes are big on flavor and easy to make.
For many people, food is a chore, a challenge, even a source of dread, as they try to overcome poor eating habits. But eating should be a joy and a centerpiece of family life. Many cultures around the world emphasize the enjoyment of food, which includes cooking and eating with others, as an integral component of good health. The latest Dietary Guidelines say that eating healthfully involves “enjoying food and celebrating cultural and personal traditions through food.” According to some research, shared mealtimes, especially during childhood, may help protect against nutrition-related health problems as well as increase prosocial behavior in adulthood.
Eating a plant-based diet is linked to lower risk of heart disease, stroke and some cancers. But only one in 10 Americans gets their daily recommended 5-7 servings of vegetables and fruit. Juicing is a fun and easy way to add more fresh produce to your diet. Juicing a variety of vegetables and fruit can also provide more vitamins and nutrients than eating one type of produce.
Much like planning out your meals, doing meal prep saves you a lot of time—which is super helpful when the going gets busy as hell. When it comes to meal prepping, there are a few things you'll need to get yourself started: The right storage containers (AKA a sturdy set of BPA-free Tupperware), a well stocked pantry, fridge, and freezer, and a couple hours to spare on Sunday night.