Monthly Archives: November 2014

After The Fast

The fast is over

Now that you have finished your fast and you have lost the weight you wanted to, you may want to go back to normal eating. But that’s but  not a good idea.

After the fast if you go back to your old way of eating you will just gain all the weight back. I know, I did it the first time I fasted and all your hard work will have been in vain.

You slowly have to introduce food into your diet. Eat good healthy food, fresh fruits and vegetables, protein. Stay away from sugar, flour products and processed foods.

Your system has gotten used to little or no solid food and it will be a shock to your system to just start eating like you did before. You might get sick or at the very least you will gain some weight back. Remember we are trying to change our life style so we don’t have to constantly have to go on another diet again.

After you have gradually introduced solid food into your diet, check the scales and see if you are maintaining your weight loss. If not cut back or go on a short fast again, which ever way you are comfortable, water fasting, intermitted fasting or juice fasting.

Steps to take

Then there are a lot of steps we can take to help start on a fresh new way of eating.

First it should be considered a life-style change, not a diet.

Look into the foods that you would normally eat and see what needs changing. Check the nutritional value and see if it’s worth eating.

If you are eating sweetened cereals for breakfast, switch to natural grains instead. after the fastIncorporate some protein at breakfast.

Always try to eat fresh fruit and vegetables for the best nutritional value. Frozen is the next best way to go.

Always have protein at every meal, but be careful of the amount. Try to cut your portions sizes down. A piece of poultry, meat or fish should be about the size of a smart phone.

Fill up on the salads and vegetables. Also watch your carbs.

You want to avoid added sugars and refined carbs.after the juice

Try to get adequate fiber, it helps regulate blood sugar and is filling.

If you enjoy dining out like I do, bring half of your meal home and have it for lunch the next day. Or have an appetizer and salad. You will be surprised how satisfied you will feel.  It’s also very economical. Don’t be afraid to ask the server how the meal is prepared. Sometimes there a lot of hidden products in a dish. If you can slow down your eating by setting your fork down after each bite, you will feel full sooner.

Start thinking about food in a different way. Try to think of food as fueling our bodies, not as treats and rewards or stress-coping mechanism. You will only regret it down the road.

Mind games

If you have failed many times before, try taking a different mental approach. Start your mind thinking before you start eating.

If you are eating until you are stuffed, you have eaten too much. Just eat until satisfied.

Cut out the eating in between meals, have just one snack a day, preferable fruit.

Activity is very important also. But it’s about the right kind.

Trying to pack in more time at the gym isn’t always the best route to take.

It just feels like drudgery to most people, and you end up quitting soon after you start. Incorporate more activity in your every day living.

Take a walk, play with the dog, play with your children or grandchildren, just get up and move and make it fun.

Once you have gotten used to moving you might want to add a more formal type of exercise. There are many avenues for this.

You have the internet at your fingertips and it is a great resource.

I hope these suggestions have been helpful as you embark on you new life style. Remember if you slip, pick yourself up and keep going.

Don’t let one slip make you go on an eating binge.

Car crash

If you had a little fender-bender with your car, you wouldn’t try to smash it up more, would you?

It’s the same with diet and exercise,  if you fall off you diet don’t start stuffing yourself and say I’ll start tomorrow. Take control and get right back on track. Keep your mind thinking I can do this, and  add it into your lifestyle and it will soon become a way of life.after the fast

You will be very proud of your accomplishments and feel so much better physically and mentally. You’ll wish you had done something sooner.

Please feel free to leave me a comment or question.

Juice Fasting

What is juice fasting?

Juice fasting is just what it says. Drinking  juice in place of a meal is juice fasting.

There are a few  ways to do juice fasting.

Naturally you will lose weight faster by totally juice fasting, but  other options will work also, you just won’t  lose quite as fast.

If you are not familiar with juicing, there are many different approaches to try it.
You can juice fast for all your meals and snacks.

Juice fasting is just juicing and no solid food. You can have up to 6 8 ounce glasses of juice a day.

I find I can only drink 4 and I am full, but you should try to drink at least 5-6 a day.

 

Different approaches

Or you can juice fast one day a week or 2-3 days a week.

You can juice fast for 2 meals a day and eat vegetables for dinner.
It’s recommended that you eat only fresh vegetables and fruits for your meal to help you with your toxic cleanse.

How you approach juice fasting  depends on what you are comfortable with.

 

Goals

Set a goal for yourself, how long you want to fast or how much weight you want to loss.
A week before you start a fast, you should rid your body of all junk food, coffee, red meat, soda and alcohol.
If you need to lose a large amount of weight, just juicing for a week would be a good way to jump- start your weight loss plan.
This will get your body detoxed and cleansed.

To have the best weight loss always use the 80% – 20% rule.

80% vegetables and 20% fruit in all your juices, all fresh. Don’t use canned, they do not have as much nutritional value.

Also it’s best to make your juices fresh daily and keep unused juice for the day in an airtight container, refrigerated. Click here for a great juicer.breville juicer

Weight loss

If you have a lot of weight to lose, you could lose 12 to 15 pounds in the first week, depending on how well you follow the juicing plan and how much you are overweight. That will give you a boost to your willpower.
When you are finished juice fasting, don’t go back to eating the way you did before.
Start out eating raw, fresh fruits and vegetables. Eat lightly to get you body used to food again.
If you don’t you might get ill or you will gain some of the weight back and reintroduce bad habits all over again.
And all that hard work will be for nothing, I know I did that on my first fast.
As far as a juicer, make sure you purchase one that is easy to clean and operate.
Do not use a blender as that will incorporate fiber making your drink a smoothie.fat lady on scale
You don’t need extra fiber, as it will make you digestive system work harder.

Benefits

Juicing has many benefits.
It will make your skin clearer, improve your immune system, you will sleep better and you will have more energy.

Also it’s been know to help with some medical conditions.
I hope I answered some of your questions about juicing.
Also a very good documentary by Joe Cross titled “Fat, Sick and Almost Dead” is a very good film about juicing.
It’s available on Netflix and Hulu.

Doctor’s tip

Make sure you check with your health care provider before starting any exercise program, fasting diet orany diet.

If you like leave a comment below.

 

Juicing Recipes

There are many juicing book available, but there are really no rules for what ingredients to use for your juicing recipes. If  you want fast weight loss, than it’s best to stick to the 80% to 20% rule.juice cookbook

Eighty percent vegetables and twenty percent fruit. Using more fruit than 20% will increase your sugar consumption and slow down your weight loss.

Click here to get an excellent juice cookbook.

But if you would like some ideas for different combinations, here are a few recipes to try.

 

Make sure to store all juices in an air-tight container. Juices are best and have the most nutrients if used the same day and should be stored in the refrigerator in an airtight container.

Healthy Juice Recipe

1 small beet

4 small carrots

1 pear

1 apple

2 slices of pineapple

4 florets of cauliflower

handful of spinach

4 broccoli florets

Wash and trim all ingredients. peel and trim beet, quarter tomato, peel and trim carrots, quarter apple and pear.

Discard all seeds.

Add all ingredients to juicer as they fit.

Makes app  3  8oz servings.

Put leftover juice in an air-tight container and refrigerate.

Use the same day if possible   Refrigerate.

Cabbage Juice Recipe

1 Cucumber

1 Carrot

2 Celery Stalks

1/4 head of Red Cabbage

1 Granny Smith Apple

1 Cup of Grapes

1/4 Lemon Peeled

1 Big Handful of Spinach

Remember, it is very important to wash and rinse all of your fruits and vegetables before juicing.

Remove the core from the apple as the seeds are not good for you.

I always remove the ends from the cucumber and carrots and the stems from the grapes.

If you don’t eat it normally don’t add it to your juice.  Enjoy!

If you would like to comment please do so below.      photo credit