GET YOUR WEIGHT OFF: 10 SUREFIRE TACTICS THAT WILL REDUCE YOUR WEIGHT NOW (Issue 38)

By Diane Gold

What is extraordinary about this list of 10 tactics is its simplicity. We are all about making it painless so that our progress lasts at WarriorsofWeight.com. Here’s Elisa.

Elisa

Now it’s time to peel off those unwanted layers and to reveal the real you. The beautiful, thin, light you!

It’s time to lose those love handles and to take control of the situation. So here’s my next question… what are you going to do about losing that weight? Whether it’s five, ten, fifty or one hundred fifty pounds — what’s your game plan? You’re definitely going to need a strategy if you want to succeed in a culture that is traced with tantalizing temptations.

While I’m a HUGE advocate of exercise and all of its many benefits, I do not and will not recommend exercising like a nut, just so you can eat whatever you want. That’s self-defeating and ultimately results in poor exercise AND eating habits – especially when the weight goes nowhere fast… and eventually, it will, my friend.

Instead, you’ve got to get to the root of the cause: poor diet and nutrition. I suggest you focus your precious time and energy on as many of these 10 tactics as possible. I say go for 10 out of 10!!!

1) Become a Veg-head! Dominate your meals with veggies (all kinds!) and gradually (or immediately!!) replace animal foods with powerfully protective plant-foods (veggies, fruits, beans/legumes, nuts/seeds and whole grains). Do this and I guarantee you’ll lose weight.

2) Guzzle green juice, GULP. Don’t actually chug it, but start your day off with green juice for breakfast. Sip on it throughout the morning and you’ll be fit as a fiddle! If you don’t have a juicer, seriously consider purchasing one, or blend green smoothies instead. You can strain your smoothies with paint strainer bags (available for a couple of bucks at a hardware store) to make juice, or enjoy it as a nourishing smoothie with a little extra bulk. Check out juice recipes here or smoothies there.

3) Fruits and veggies, baby! If you aren’t able to juice OR blend, then start your day right with fruit and veggies. Have a delightfully refreshing fruit salad alone, or on a bed of lettuce. Anchor your favorite fruits with a nutrient rich nut butter (ie: peanut, almond or cashew) in lettuce, cabbage or collard leaves…. keep your food light and simple before noon.

4) Get Lean, Green and Mean!! To get lean, you’ve got to get mean with a wicked bed of greens daily. For lunch, have a BIG salad with a variety of leafy greens and a colorful array of veggies – the more the merrier. Try a new veg each week! Keep it interesting and low calorie with fruited vinegars. Always include 1/2 cup of salt-free beans (of your choice) to top your salad. Beans, a good source of soluble fiber, increase satiety, decrease cravings and reduce afternoon munching – plus their loaded with nutrients.

5) Find comfort in the evenings… Use dinner as your fun, creative meal. Enjoy new veg-based recipes with warm veggies, homemade nut-based sauces topped with tofu, beans or tempeh. Limit the amount of whole grains to 1/2 cup per day. Begin or end your meal with fresh fruit or a clever banana whip… a delightful way to wind down your day.

6) Kitchen CLOSED! Brush your pearly whites after dinner to symbolize the end of your daily eating, thus resisting the urge to snack later gator.

7) Eat non-starchy veggies till your heart’s content. Remember, the more low cal, high nutrient, non-starchy veggies (leafy greens, onions, peppers, mushrooms, cucumbers, carrots, cabbage, celery, artichokes, etc…) that you consume… the more weight you’ll lose! Munch on that!!

8) Think Junk in the Trunk. Steer clear from fatty animal products, especially those high in saturated fat, cholesterol and sodium (dairy, red meat) and processed foods. Avoid alcohol and caffeine consumption which result in overeating due to feelings of withdrawal and plummeting blood sugar, often mistaken for hunger.

9) Shake Your Rump!! Exercise, stretch, run, walk, jog, bike, lift, step, dance, go … [tai chi] … laugh, and sweat whenever you can however you like.

10) Sleep Like a Beauty. Get adequate rest. Aim for 8 hours of sleep each night and if that’s not possible — sneak a cat nap into your day. A lack of sleep can contribute to unnecessary snacking and altered hormone levels that jeopardize weight loss.

EatUrVeggies. Your body will thank you.

Chow!!
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CONCLUSION & ACTION STEP by Diane Gold

Each of us has an image of our good body. We also have an image of where we are today. How hard could it be to move one step higher than our self-image of today on a regular basis. For some of us, it’s pretty hard. For those who can break the food barrier themselves, be tolerant. There are many consultants to help us should we need it, including Elisa. The huge diet companies that exist act as consultants. They help us take that next step.

If we shoot for the moon and change too many things too quickly because we have concern that we will lose today’s motivation tomorrow, even one change may fail to take root. We need to be calm, take our time and know that consistent progress does not include rushing.

1) One way we can go about employing the above 10 tactics successfully is to be sure we commit to 1 tactic on a daily basis so that we do not become burdened with too much pressure.

2) The next way might be to pick 1 tactic and maintain it for a 21-day regime.
a) After 21 days, another tactic may be added continuing the first tactic or
b) After 21 days, another tactic may be switched out for the first tactic

The way that we approach change depends upon what makes us feel more calm and more powerful at the same time. It’s powerfully important to reduce stress caused by food, not to add to it. So the framing of this decision is based on each of us.

WarriorsOfWeight.com has its own consulting program. Go to http://warriorsofweight.com/consulting to get more information on our consulting programs. Go get details.

FEEDBACK

Please leave a comment and LIKE this page. And, when you’re on Facebook, go to http://facebook.com/warriorsofweight and click LIKE. We’re working on the page and would appreciate comments.

ELISA RODRIGUEZ

Elisa Rodriguez is a registered dietician. She emphasizes a whole food, herbivore eating style in addition to promoting blending, juicing and fasting for health. Elisa is a living example of the power of healthy food and has defied Lupus through her whole food, plant-based diet. She has her degree in Nutrition and Dietetics from the University of Delaware. Please go to our Expert Page to read more about Elisa.

DIANE GOLD, AUTHOR/PUBLISHER

Diane Gold, Founder of Warriors of Weight, Moms For Healthy Daughters, is a mentor in tai chi, kung fu and meditation, a music, fitness and stress expert and a dedicated mom.
She is excited that many of the members of the WarriorsOfWeight.com community are interested in eating well and improving their food plan through vegetables and juicing. Diane says,

“Eating glorious, fresh vegetables and fruits nourishes us with the vitamins and minerals that replenish our bodies. With each bite, we heal and grow. When we want to feel alive, we can just munch on a veggie.”

IMPORTANT NOTE

For people with a medical diagnosis or a prescription drug regimen, I’d like to begin with Elisa’s words in quotes below,

“Be sure to discuss the possibility of a Cleanse with your [health care professional]. Large and heavy doses of medication are especially hard on your organs without solid foods. As a result, juice cleansing may not be an appropriate option.”

Although not everyone will use the cleanse, this article gets us in the mood to consider the benefits of regular juicing for fun and health.

THE JUICE CLEANSE (Issue 30)

by Elisa Rodriguez

WHAT IS THE JUICE CLEANSE?

It’s essentially a liquid diet consisting of organic fresh fruits and vegetables (without the fiber), in most cases that take the place of solid foods for a day or certain number of days.

WHAT IS THE PURPOSE OF A JUICE CLEANSE?

The point is to allow the body a period of rest, free from breaking down heavy meals, which, in turn, enables the system to “clean house.” It’s a sort of reboot for all the systems of the body.

Since we spring clean our homes and regularly maintain our cars, we should also make it a priority to fine-tune our own uniquely crafted vessel. It’s the only one we’ve got!

THE JUICER

My personal favorite is the Breville (any model), due to its large chute, quick speed and minimal prep required.

PUBLISHER’S NOTE

Any juicer will do a fine job. Do a little research to see which one is right. It’s an individual decision. There is also an alternate option below for those who don’t have a juicer.

CLEANSE PREPARATION

Once you have a juicer, you want to select a 3-day period where you can focus on the Cleanse. This will mean:

•    Mentally preparing to consume fewer calories and to feel hungry.
•    Including one day pre and post juicing for fruits and veggies only.
•    Having the proper ingredients in your house for pre-, post- and during the cleanse.
•    Allowing time to prepare the juice despite your busy schedule, and, in fact, slowing down your schedule for the cleanse.
•    Allowing a period of minimal activity to deal with detox, which may or may not include headaches, fatigue and irritability.
•    Allowing time to rest and relax so your body can work most effectively.

Let’s break this down further.

WHAT INGREDIENTS SHOULD I START WITH?

Cucumber, celery, broccoli stems, and apples make a great simple starter. Believe it or not, the cucumber and broccoli stems have a mild sweetness, so they provide a nice neutral flavor.

THE 3:1 RATIO, THE KEY TO GREEN JUICE AND BALANCED BLOOD SUGARS

The beauty of the cucumber/celery/broccoli/apple combo is that it provides a 3 to 1 ratio of non-starchy veggies to fruits and/or higher glycemic index veggies (like carrots), assuming that equal proportions are used.

PUBLISHER’S NOTE

1)    High glycemic fruits or vegetables are used more sparingly because they break down more quickly, raising the blood sugar level.
2)    The elevation in the blood sugar level produces insulin to transport the sugar to be used by cells as energy.
3)    When lots of insulin is produced from eating high glycemic foods (like high glycemic fruits or vegetables), this production tells the body it has lots of energy.
4)     Because the body thinks it has lots of energy, it stops burning fat and starts storing it.
5)    Another concern is that, the insulin removes too much blood sugar from the blood so the body feels tired and hungry.
6)    When the body feels tired and hungry, we crave sweets, overeat and start the cycle over again.
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This ratio ensures that a less sweet beverage is absorbed into the blood stream to avoid a spike in blood sugar. The vegetables naturally reduce the sweetness of the beverage. The reduction in sweetness results in steadier serum values, less and lower spikes to reduce the occurrence of plummeting blood sugars, which follow an elevated glucose level resulting in a false sense of hunger and ultimately overconsumption of calories.

Therefore, to juice effectively, you want to maintain the 3:1 ratio at all times. This isn’t to say that carrots or fruit (higher glycemic index foods) are unhealthy. In fact, they are just the opposite, but the quantity and combination of such ingredients should be carefully considered when juicing for wellness.

PUBLISHER’S NOTE

Some non-starchy veggies are artichoke, arugula, asparagus, bean sprouts, broccoli, brussel sprouts, cabbage, cauliflower, celery, cucumber, daikon, kale, eggplant, greens leek, lettuce, okra, onions, peppers, radishes, zucchini.

Some starchy veggies are beets, carrots, corn, green peas, parsnips, plantains, pumpkin, sweet potato, taro, white potato, winter squash, yams.

High Glycemic Index veggies are potatoes, corn, carrots, beets, turnips, parsnips. Beans vary in glycemic index level.
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WHAT ABOUT ORGANIC PRODUCE?

Purchase as much organic produce as possible, since the pesticides are easily absorbed when the body comsumes juice.

Cucumbers tend to be expensive, yet they contain some of the highest pesticides. I typically rinse them in vinegar to help strip the pesticide residue from their skins, which I peel for added insurance.

One item, which you might buy non-organic, would be citrus due to the thick protective peel or rind, unless you intend to juice the entire rind. Then, organic is recommended.

The other perk to organic is that, as you refine your taste buds by consuming a clean unprocessed diet, you will find that organic produce has added flavor.

Eventually you might combine and juice whatever collaboration of produce you conjure up from your fridge (provided it follows the 3:1 ratio); this is my norm. In fact, if you have an overflow of produce that is soon to spoil, juicing is a fantastic way to avoid lost nutrients to the trash.

HOW LONG SHOULD A BEGINNER CLEANSE?

If you’ve never purely juiced before, I suggest starting with a one-day cleanse and easing yourself into the juicy goodness. This requires one day of raw fruits and veggies pre-cleanse and one day of gently cooked/blended fruits and veggies post-cleanse.

THE PRE- AND POST-CLEANSE REGIMEN

For anyone and everyone attempting a juice cleanse, I suggest allowing one day of low starch fruits and veggies before and after the actual juicing. This allows your body to adjust to the lighter fare, while lessening the withdrawal effects from your usual routine.
Regardless of how many times one cleanses, this is a vital step to make the cleanse most effective.

Pre-fast, (the word “fast” refers to the juice fast and is synonymous with the juice cleanse) your stomach receptors are expanded and stretched and awaiting a larger quantity of food. By leaning in from large meals, to fruit and veggie solids, to fruit and veggie liquids (aka juice), it is much less of a shock to your system. This single step could make a BIG difference.

Similarly, post-fast, your stomach receptors have shrunken from a liquid diet. Your body has become content with less, and you don’t want to undo this hard-sought progress with a heavy meal. If you resume heavy meals too quickly, you may very well end up with a stomach ache, nausea or bathroom blues.

Post-cleansing, you should resume solids slowly by starting with ½ of a steamed organic zucchini, which is especially gentle on your GI tract. Cooked squash, pureed soups, and blended smoothies are all good options following a juice cleanse.

The day after the post-cleanse, you can gently ease into a high-nutrient diet style with solids such as fruits, veggies, whole grains, nuts/seeds, beans and legumes.

THE ACTUAL CLEANSE
1-Day Cleanse For Beginners

PHASE 1 – DAY 1

Raw fruits and veggies only. No animal products (meat, dairy, poultry, seafood), no nuts/seeds, no grains, no beans/legumes, no oil, no salt, no sugar, no flour, no alcohol, no coffee, no caffeine, no chocolate.

PHASE 2 – DAY 2

Organic raw fruits and veggies juiced in the 3 to 1 ratio, meaning that each of the cucumber, celery, broccoli stems and apple must have equal amounts of liquid juice. The amount of juice for each food will vary based upon the age, quality and type of the food.

PHASE 3 – DAY 3

Gently cooked squash, pureed soups, blended smoothies and fruit whips.

ALTERNATIVE
Alternative if you don’t have a juicer or if medications preclude The Juice Cleanse

An alternative is a blended cleanse, where you blend fruits and veggies in a high-powered blender to create green smoothies, blended soups and fruit whips for a prolonged period of time. This can have a similar effect to juice cleansing without adding stress to your system in the presence of medications.

LONG-TERM BENEFITS

While cleansing seems like a hot trend these days, it has real sustainable power to promote longevity and to reduce aging when made a regular part of your wellness routine.
Juicing provides a form of calorie-restriction and low caloric intake over time that is associated with an increased lifespan.

As a result, juice cleanses can be an integral part of health promotion to enhance quality of life while reducing inflammation in the body.

CONCLUSION

Once you master The Juice Cleanse, I suggest making it a monthly occurrence to help recalibrate your taste buds, cravings, quantities and food habits. In other words, make juicing your lasting friend rather than a temporary trend.

PUBLISHER’S NOTE

Juicing on a regular basis really feels good. It feels as if I have taken a bath from the inside out.

FEEDBACK

Please leave your comments below. We value them very much.
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ELISA RODRIGUEZ, AUTHOR

Elisa Rodriguez is a registered dietician. She emphasizes a whole food, herbivore eating style in addition to promoting blending, juicing and fasting for health.
Elisa is a living example of the power of healthy food and has defied Lupus through her whole food, plant-based diet. She has her degree in Nutrition and Dietetics from the University of Delaware and is available to work with people on dietary health issues.
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DIANE GOLD, AUTHOR/PUBLISHER

Diane Gold, Founder of Warriors of Weight, Moms For Healthy Daughters, is a mentor in tai chi, kung fu and meditation, a music, fitness and stress expert and a dedicated mom. She believes in empowering the body through healthy foods. She says,

“The body loves fresh juice. It is so important that we give some to our bodies. We will be thanked a thousand times over.”