Slow and steady – in this case – most definitely wins the race. It isn’t really a race… One of the most misconstrued ideas around weight-loss is that you need to dramatically cut calories in-order-to lose weight. It’s often accompanied by following strict rules and trying to stick to an unrealistic number of calories each day – does 1200 kcal sound familiar? The average energy intake for adults is approximately 2’080 kcal/day (8’700kj/day). Reducing your energy intake by approximately 500 kcal/day is the best place to start for most individuals – helping to reduce weight by approximately 0.5 kg/week.
In addition – that golden rule “Calories in = Calories out” – #not-always. What happens in the kitchen, doesn’t stay in the kitchen when it comes to weight loss – the biggest contributor to holding on to that extra weight is what you’re putting in your mouth, followed by how long you spend sitting on your bum – a lack of regular physical activity is a major contributor to weight-gain and hinders weight-loss.
So – here are some practical and easy guidelines you can follow:
Vegetables are your new best friend. The majority of your diet should consist of lots and lots of fresh vegetables, some fruits and clean-lean meats. Include smaller amounts of grains, nuts, legumes, and dairy/alternatives. Nuts are best when they’ve been soaked or dry-roasted to avoid enzyme inhibitors. Grains ideally should be sprouted or fermented making them easier to digest.
No need to cut all processed foods (Hello Raw Chocolate) out of your daily life – The idea is to reduce the amounts of not-so-healthy foods you’re having – try and stick to the serve size on the packet, if you choose to have one of those not-so-healthy treats. Applying the 80/20 rule to treats is key. Focus on the maximum amount of fresh vegetables and clean lean meats as the bulk of your energy sources.
The guidelines state adults aged 18 – 64 years should do AT LEAST 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity each week – Think walking/cycling to work, to the shops, taking the kids to school or household chores. For added benefits – increase your activity to 300 minutes per week. Strengthening your muscles is just as important – so be sure to spend two or more days per week strengthening those major muscle groups – think squats, lunges, push-ups and bent-over rows.
Sometimes the messages sent from our stomach to our brain, don’t get through – We may be so used to ignoring them that we don’t know what it feels like to be hungry, thirsty or full anymore. Practice listening to your body before you make your meals, while you’re eating and when you’ve finished – CHECK IN WITH YOURSELF.
There’s no need to fit into a diet ‘box’ when you’re trying to lose weight – enter ‘guideline’ number one above. Nutrient dense foods are the way to go as opposed to high energy dense foods. Carbohydrates often get a bad wrap – choose whole-grain, low GI carbohydrates and stick to portion/serve sizes and they’re not as bad as they’re made out to be. If you decide to follow one of those ‘low-carbohydrate diets’ by limiting your carbohydrate intake to 60 – 130g/day – the body starts to metabolise glycogen stored for utilisation as energy – weight loss here is largely due to glycogen breakdown and water/other fluid losses rather than fat loss (and that is hardly ideal).
Creating a state of Ketosis can assist in weight-loss. Ketosis occurs when your body is using fat for energy rather than glucose. Ketosis begins when you consume less than 50g/day of carbohydrates. The reduction in insulin is accompanied by an increase in the breakdown of fat. The liver begins to create more ketones to supply the brain with energy. If you chose to create that state of Ketosis, make sure the rest of your food intake consists of lots of fresh vegetables, healthy fats (mono and polyunsaturated) and lean protein (fish, nuts, legumes, and poultry).
Intermittent fasting can also induce mild ketosis, generally developing after a 12- to 14-hour fast – generally fasting for two out of seven days has shown benefits for some people. Reports of increased energy and regulated hunger signals (meaning you’re eating less in general on the non-fast days thereby promoting weight loss in the long term) are common statements from people who have followed it over the long term. During those fasting days – energy intake can be as low as 500 kcal/day (which if you remember is the amount that you reduce energy intake by for healthy weight loss over the long term) – this limits the amount of food you can consume – This is where juicing can have lasting and significant benefits.
Fresh juices contain lots of vitamins and minerals that help cleanse our bodies, helping them function at their best. Juices packed with veggies rather than fruit are the greatest – Think cucumber, celery, lime and some green apple – Hello Zingy Energy! On those fasting days – vegetable juices are fantastic because they’re packed with flavour while being lower in energy/calories, keeping you within the reduced energy range suitable for weight loss. Juicing can also be added to the non-fasting days as well – ‘a freshly pressed juice each day keeps the doctor away’.
This blog was written by Tess Heinonen who has collaborated with Passion 4 Juice, over several years. Tess is currently completing her Masters in Nutrition and Dietetics at Sydney University. She has completed clinical placements at Alice Springs Hospital and at Royal Prince Alfred Hospital in Sydney.
This is a perfect seasonal recipe using organic cashews, macadamias and freshly picked organic raspberries. It is a sensational way to jazz up your favorite nut butter and is very simple to make. I was recently asked to provide healthy catering for the Find your Bliss project at the Forster Yoga Studio. With apple season in full swing I decided to combine granny smith apples with royal galas together with the new nut butter idea. It was a match made in heaven.
This recipe is very easy to make in a high speed blender or Thermomix.
Mill the nuts with a pinch of salt long enough to allow the oil to come out of the nuts to make a nice creamy butter. This will usually take around 30 seconds to a minute depending on the quality of your equipment. The salt helps bring out the oil in the nuts and make the butter creamy and delicious. Add all remaining ingredients and blend for a further 10 seconds. Refrigerate before serving. It is divine when served with fresh apples. A perfect, heavenly snack.
At the Bliss Project I served these with a fruit platter and a plate of bliss balls. Click here for Bliss ball recipes http://www.passion4juice.com/blog/368-favourite-bliss-ball-recipes
The next event is scheduled for the 16th September, 2017 in the Wye Valley. Click here for more details.
Following the 51st annual National Folk Festival, ABC radio Canberra interviewed mobile juice bar Passion 4 Juice about the experience. Trish has been running the healthy catering company for sixteen years and has been attending the National Folk Festival for ten years. There were many highlights this year including the stunning autumn sunshine, special offers for volunteers and performers, as well as a special experience with the Rachel Hore's Pop Up Choir. Trish shared her favorite festival moment was serving the entire choir a fresh juice after they sang several songs directly outside the juice bar. “there is so much fantastic music on offer, but having the choir sing for their juice was really fun”. A clip of this can be found on the Passion 4 Juice Facebook page https://www.facebook.com/Passion4Juice/
From high-end entertainment to the expression of folk-life through grassroots and community activities our multifaceted National Folk Festival is the ultimate celebration of all things folk. There is a wide variety of festival caterers offering food from around the globe. Healthy caterers and those catering for special diets such as raw, vegan were very popular this year. The folk program is designed to inspire, enliven and entertain. From traditional and contemporary grooves to the quirky and the endearing it features all the key elements that make people want to come from everywhere to be part of it.
The ABC Canberra drive time interview featured Passion 4 Juice and the Cannoli Brothers. Both caterers offering high quality catering at this year’s Folk Festival. Pictured is Trish from Passion 4 Juice with Andrew Stefanou from Cannoli Brothers. Mobile catering is a competitive and challenging business to be in. High rents and stock costs can make profit margins tight. “Offering a competitive product that also reflects your passion is key to success” says Trish.
The Best Green Smoothie Recipes Ever
You may have tried making a green smoothie, only to be put off by how disgusting it tastes. Here are five of my best favourite green smoothie recipes that will make you want to drink them every day.
Firstly there are a few tricks to making the perfect green smoothie:
A handful of ice will help make all the green fibre smooth and delicious.
Blending a bit longer than your regular fruit smoothie will also help grind down all the leafy green fibre and make sure you get a smooth, lump free finish. There is nothing more off putting than a lumpy green drink.
Decide how thick and sweet you like your smoothies. I like my green smoothies quite savoury but this may be a bit too full on when you start out. You can vary the amount of fruit and liquid to get the consistency you love. Don’t be scared to play around with adding extra liquid and ice if the end result is a too thick. If you want to make your smoothie a little sweeter, try a few organic dates, raw honey or maple syrup.
Look out for organic kale and spinach on special at the supermarket and freeze it. Simply prepare it in smoothie portions. Rip the kale from the stems before freezing. That way you will always have greens ready for your daily dose of nutrient rich leafy greens.
If you follow the simple 60/40 principle you should have yourself a tasty, delicious and energising drink that you will want to drink every day. Try 60% fruit and 40% green veg. Once you get used to the savoury taste you can begin to change the ratio. Combine this with 2 cups of liquid – nut milk, coconut water, kombucha, leftover steamed veggie water, or filtered water.
There is a huge range of leafy green vegetables to add to your smoothie. Begin with baby spinach. It blends quickly and the flavour is easily disguised by fruit. Kale, collard greens, chard, romaine and green leafy herbs like cilantro, parsley and mint are all great. Once you get more adventurous and used to the strong flavour of savoury smoothies you can add celery, broccoli, rocket, cucumber and dandelion leaves.
Always make double so you have some extra you can store for later or the next day. They will keep for 3 days in a glass, airtight container. If you get too busy and tired later in the day you have an instant pick me up, ready to go.
Green smoothies can be awesome after a night out. They can reduce bloating and are a great way to start the day. If you are used to having cereal or toast for breakfast, try substituting with a green smoothie. They leave you feeling full and energised but without bloating of the stomach.
Consider boosting your smoothie with oils, seeds, colloidal minerals, nuts and superfood powders. This is a great way to add in extra nutrients. Flax seeds, hemp oil, coconut oil, spirulina, hemp seeds and colloidal minerals are some of my favourite ways to get extra goodness into my family. You can also turn your best smoothie into a smoothie bowl. Pack your smoothie bowl with super energy boosters such as Acai, Maca, Guarana, Ginseng, Yerba Mate, Cola Nut and Spirulina. Making smoothie bowls are easy and fun. Click here to find out how. http://www.passion4juice.com/blog/370-how-to-turn-your-favourite-smoothie-into-a-delicious-smoothie-bowl
If your family are not quite ready for green smoothies you can try making a healthy chocolate milkshake with baby spinach. Here is a delicious recipe that turns a school yard favourite into a nutrient loaded chocolate milkshake. http://www.passion4juice.com/blog/363-dairy-free-sugar-free-healthy-chocolate-milkshake-the-whole-family-will-love
Super Green Smoothie
1 Cup coconut milk
1 Thumb fresh ginger
4 Ice Cubes
1 large handful of mixed kale and baby spinach.
Blend all ingredients until it is thick and creamy.
Tropical Delight Green smoothie
1 medium banana
1 cup strawberries, fresh or frozen
1 cup pineapple, fresh or frozen
1 handful baby spinach,fresh or frozen.
11/4 cups coconut milk from carton
4 Cubes of ice.
Blend on high speed for 1 minute or until all the green is smooth.
Super Green Goddess
This is perfect for a beginner’s smoothie as you don’t taste the spinach.
2 cups spinach
2 cups water
1 cup mango
1 cup pineapple
Delicious coconut lime super green smoothie.
This smoothie is creamy and delicious. It is a little more advanced with the celery and kale, but the cashews make it heavenly.
1 handful kale
1 stick celery
Juice of 6 limes
1 litre coconut water
1 Apple, leave the peel on but remove the core
1 Cup home brewed kombucha for excellent gut health and added probiotics
4 ice cubes, 1/2 teaspoon cinnamon, 1/2 teaspoon nutmeg, 1/4 cup cashews
Blend for 2 mins on high to make it super smooth.
The Bees Knees
This is one of my favourite super green smoothie recipes and one I use to substitute breakfast. It is filling, energising and slightly savoury.
1 Cup of homemade Almond milk
1 handful Kale and baby spinach
1 few sprigs of mint and parsley
1 stick of celery
1 organic cucumber with the skin
1 apple – skin on but core removed
Juice of 1 lemon
1/2 cup kombucha tea
1 cup coconut water
1 teaspoon colloidal minerals
1 pinch salt
1 tablespoon super green powder
1 scoop of hemp seeds
1 pinch of chia seeds and a smidge of bee pollen.
Veggies for breakfast?
How to power through your day with this healthy breakfast recipe.
• 1-2 cups of greens (kale, broccoli, baby spinach, etc.), chopped
• 2-3 cloves of garlic, thinly sliced
• 1 tsp extra virgin olive oil
• 1 tsp gluten-free tamari
• 4 sliced mushrooms
• 1 tsp sesame seeds
• 1 tsp raw coconut oil
• 1-3 eggs
• Spices to your taste: salt, pepper, cayenne, curry, and rosemary
• ½ avocado
• ¼ cup Sauerkraut – you can find this recipe on the blog
• ½ small tomato, thinly sliced
1. Sauté greens and mushroom in a pan with garlic and extra virgin olive oil on low-medium heat for about 3-4 minutes, until greens begin to wilt. Season with a splash of tamari and top with sesame seeds. Remove and put on a plate.
2. In the same pan as you used to cook the greens, add coconut oil and adjust heat to medium. Once coconut oil melts, add your eggs to the pan and cook them in whatever style you love. When they’re ready, sprinkle your spices on top. Place eggs next to your greens.
3. Slice avocado and add sliced tomatoes on top. Plate it!
4. Add your Sauerkraut to your plate. Enjoy with herbal tea or hot water with lemon.