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Posts for Lean Category

Fighting belly fat with vegetables

Healthy, Lean - Carola - 6. January 2017

Fight belly fat with the right veggies

I have a surprise for you: You can reduce belly fat and other problem areas by eating certain vegetables. Some veggie varieties contain phytonutrients, which really help to fight stubborn belly fat.

At the supermarket you can buy a ton of processed foods with lots of chemicals, lots of sugar and harmful fatty acids. It doesn’t need much to make the life-threatening belly fat and precursor of many lifestyle diseases appear. If you doubt this, then watch the movie “That Sugar Film.” It is very in your face, but also very eye-opening and in some ways inspiring. In my opinion, you’ll definitely take away some useful information.

All the chemicals that are unfortunately found in our food and the environment nowadays, such as pesticides, herbicides and petrochemicals from water and air pollution, cleaning products, plastics, cosmetics, etc. can really mess with your hormones. These harmful chemicals are known as xenoestrogens.

Xenoestrogens have the same effect on our bodies as estrogens. The more we are exposed to them, the higher the likelihood of hormonal imbalances, for men as well as for women – even when the reactions are different for each. Depending on genes and lifestyle, some people cope better than others.

In any case, the estrogen chemicals we are exposed to on a daily basis can stimulate the body to build fat deposits around the belly.

This is one of the reasons why the participants of my detoxing and fasting weeks are astonished how well the metabolism is functioning again after it has been in a deep sleep.

No more industrial food

After this lengthy explanation, we finally get to the question:

Which vegetables are so full of antioxidants that they can protect, strengthen and rid our body of toxins?

Cruciferous vegetables such as broccoli, cauliflower and Brussels sprouts, cabbage, Pok Choy etc. are important sources of nutrients. They belong mainly to the winter vegetable variety and therefore this is the best time to start using them. They contain the unique phythonutrient indole-3-carbinol, which promotes hormonal balance.

Sprouts, especially Alfalfa sprouts, as well as ayurvedic herbs and Chinese mushrooms are great for reducing heavy metals in your body.

We have combined a great WellVille Superfood Mix TCM Reset. Just use 1-2 tablespoons a day in a smoothie and it will help your body fight these every-day stressors. Now all you need is a few servings of seasonal vegetables and fruits and the right amount of exercise, and you’ll soon be able to tighten that belt.

Do you have more tips for the natural reduction of belly fat and lasting detox strategies?

TCM Reset - one of the WellVille Superfood Mixes

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Clean Food – what does that actually mean?

Healthy, Lean - Carola - 18. November 2016

Clean Food

These days we are constantly confronted with buzzwords like Monofood, Clean Food, Clean Eating, Detox and others. These terms are associated with creating your own healthy little universe, but they can be more than a little confusing and we often don’t quite know what to make of them.

What does Clean Eating or Clean Food mean? Do I have to wash everything even more diligently before eating it, or is it about a new diet, or about the shift in attitude that is necessary when you commit to eating healthy and natural foods?

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A healthy breakfast supports your metabolism

Lean, Recipes - Carola - 16. September 2016

Breakfast with müsli, fruits, nuts and more

Many of my readers, participants, clients, or even friends tell me “ Well, I simply can’t eat a single bite in the morning.”

Most of them wait with their very first food intake until lunch. They bridge the time until then with black coffee or – some of them – even a couple of smokes. Well, I have mentioned time and again in my blog that the type and amount of food we ingest is our organism’s motor!

Clearly, if my first energy in the morning is simply nothing or coffee, cigarettes, or some processed, sweet drinks, this will not provide me with the right substance for the entire day.

The question is: What would you like to achieve with this? Many of us skip the breakfast as they believe they can reduce or maintain their weight with this method. Generally, there is nothing to say against an 8hrs diet, i.e. to limit food intake to 8 hours per day and keep a 16-hour long break afterwards. In my opinion, however, this is not the healthiest method, even if it may seemingly lead to the desired weight goal. Or you can reschedule it accordingly, which I will now explain to you in detail.

I was brought up with my Grandma’s saying:

“Eat breakfast like a king, lunch like an emperor, and dinner like a pauper.”

Breakfast was always very important at my house, in order to pack enough concentration for school, start the day smoothly and collectedly, and kick it off with energy.

Well, what would be some arguments against this? Does starving in the morning actually lead to your desired weight or is it simply a new trend?

Kaffeeersatz? - wie wärs mit Matcha?

Coffee subtitute – how about Matcha?

Stimulate your metabolism with breakfast

Generally, food intake produces energy in the body as the entire digestive tract will be set in motion beginning in the morning which also starts thermogenesis.

So if we enjoy breakfast in the morning, we will activate the process of thermogenesis in our body, and thus stimulate our metabolism. Studies have proven that the metabolism may be increased if you ingest more food in the morning than in the evening. It is enough to shift even 15% of your daily food intake to the morning. It is really better if you skip or reduce dinner instead. So you can kill two birds with one stone as there are no arguments against the 8-hour day if you eat your evening meal earlier or skip it once in a while. Thus, you will have your 16-hour long break until breakfast.

The more we eat over-sized portions, the less quickly we feel satiated, and are now locked in a rat race leading to weight gain.

Another argument for eating something in the morning, is that you won’t experience the strong cravings and feeling of hunger and can enjoy lunch more consciously. When you are really starved, your brain will switch to emergency mode and expedited food intake. Consequently, you will only eat something that you can have quickly; a fast sandwich or a prepackaged meal with low energy and high sugar and fat content, as the insulin wants to be raised.

Also, your lunch portions will clearly be larger and your stomach will expand. In an empty state our stomach has a volume of 50ml but with good training it can expand to up to 2l. The more we eat over-sized portions, the less quickly we feel satiated, and are now locked in a rat race leading to weight gain.

All arguments point towards including a good breakfast, even if it may be small, in your daily routine.

Green smoothie with avocado, kiwi, lime, apple and banana 

Green smoothie with avocado, kiwi, lime, apple and banana

For a great start into your day I recommend

A Bircher muesli without oats but instead with chia seeds, peeled hemp seeds, flax seeds, sunflower and pumpkin seeds, as well as nuts in nut milk or yogurt soaked overnight.

A Quinoa muesli tastes great as well. You can cook it or let it sprout for 1.5 days until the first sprouts appear and then use as Bircher muesli. You will ingest additional energy through these living foods.

I also love my green smoothies and matcha tea in the morning. If I already had my first training in the morning, I really enjoy my protein power smoothie adding my granola on top or scrambled eggs with spinach (vegan or real).

Of course, breakfast does not equal breakfast as you can tell. I would recommend to avoid sugar loaded or highly fatty foods and dishes and try some of my tips instead.

 

Here are my two favorite recipes for your morning

Quinoa Blackberr Porridge

Ingredients

  • 1 cup blackberries
  • 1 cup Wellville Quinoa
  • 1 tsp. grated ginger
  • 1 pinch cardamom
  • 1 pinch salt
  • 1 tbsp. grated walnuts
  • 1 cup water
  • 1 cup nut or grain milk
  • ½ tsp. cinnamon
  • 1 tbsp. Wellville Shape Shifter
  • 1 piece of lemon (juice)
  • Optional: 2 tbsp. coconut flower or maple syrup

Preparation

First cook quinoa gently at low heat for approx. 15 minutes with water and nut milk. Add sweeteners, lemon juice, walnuts, ginger, salt, cinnamon, and cardamom. Shut off heat and let soak for 10 more minutes. Add more water if needed. Add blackberries before serving and stir gently.

 

Heidelbeer Bananen Smoothie

Blueberry Banana Smoothie

Blueberry Banana Smoothie

Ingredients

  • 1 banana
  • 200g berries, fresh or frozen
  • 2 tbsp. flax seeds
  • 200ml nut or grain milk
  • 1 tbsp. almonds or almond butter
  • 1 tbsp. Wellville Yummy Stop (available October 2016)

Preparation

Mix all ingredients in your Wellville Natureblend (or similar high performance blender) until smooth.

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Detox: Herbal Teas and Juices Support Continuous Detoxing

Healthy, Lean - Carola - 28. July 2016

Detox is certainly a trend right now, and even though the topic might already be covered abundantly, I will add my own two cents today. I think it is important and am certain that I can still offer a couple of new ideas and suggestions.

The assumption of doing a quick crash diet by detoxing is simply wrong. The detoxing and purification of your body should be regarded as preventive healthcare, which will also restart your metabolism, among other things.

detox

In order to purify for at least a couple of days, it is sufficient to consciously abstain from alcohol, caffeine, nicotine, convenience products, and sugar; to ingest less salt and do without animal products. Shift back a gear, as stress is also damaging. Your body will thank you, as the acids that have built up in our bodies and act as toxins will be removed. Your digestion will thank you, as it has become sluggish with all the build-up of foods remaining in the intestines for too long and causing unhealthy fermentation and putrefaction processes. During this time-out, your liver, kidneys, intestines, and skin will receive a really good break and recover visibly.

Please consider that every first step is hard! The first days of your “withdrawal” will be tough, and you will believe that you can’t make it. Try to stick with it for 4-5 days, and you will adjust more and more until the surprising experience: Wellbeing, such as you have not felt for a very long time! The longer your break, the more your entire body will thank you. After all, what are 1-3 weeks out of 52? Maybe it will feel so good for you that you will decide to voluntarily and consciously change some things in the future.

Changing Diet

During my detox and fasting seminars I have often seen participants change some things after only one week, which they would never have considered before.

If I tell my clients to attend the detox and fasting week with me this fall, to take a 2-3 day break from solid food and switch to juices, often their first reaction is to say, “Ok, but I won’t survive without my coffee!”

Believe me, I can understand! I love coffee, and it is a true indulgence for me. I don’t drink it to wake up but because I love its aroma… I have simply lived in Italy for too long, and it symbolizes “la bella vita” for me.

However, I have learned not to rush to the coffee machine first thing in the morning, as there are so many other great alternatives. Therefore, I save the enjoyment of a cappuccino or similar for a moment of pleasure in a nice coffee shop, for instance.

You will ask now, which alternatives there are, or maybe you already know some of them. I am really looking forward to finally introducing our new Wellville Shop now, as we will have amazing substitution drinks that support and detox your body in a healthy way.

You will be able to find the following great drinks and mixes at Wellville in the future:

  • Plant-based Coffee substitute made of local and Chinese herbs and pseudo cereals – gluten-free and vegan. It is really a coffee pleasure; you will hardly be able to tell the difference.
  • Rooibos Espresso: Rooibos tea from South Africa will be featured as Red Expresso by us in the future. It is a wonderful product, which you can prepare in the small Italian espresso machine or, if you need more convenience, buy espresso capsules. It is prepared just like coffee in all its varieties: espresso, cappuccino, etc.
  • Matcha Tea and other Green Tee Varieties: You will be able to get Matcha Tea, Sencha Green Tea and other Chinese herbal teas of the highest quality at Wellville in the future. These are very good for your body and support it during detox as well.
  • Wake up: A superfood mix created by myself. Based on raw cocoa, cinnamon, cloves, and a couple of more things… Prepared with nut milk, it is such a pleasure!

And there’s so much more to it – we will surely surprise you J

As I have mentioned before, I can hardly wait until we kick-off, and I am finally able to show it all to you.

We have prepared a little starter-pack for all of you who will still register on our landing page as test users. We’ll send the surprise to you as soon as we launch the shop. Read more at www.wellville.ch

Don’t forget, we will have our Detoxing and Fasting Days in the Brandnertal in fall. There are still a couple of spots available, and I would urge all of you to attend. Here is more information about it: http://www.carolaschoch.com/events-workshops/

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My 10 Rules to Stay Skinny

Beauty, Healthy, Lean - Carola - 14. June 2016

I am asked quite often what to do in order to keep one’s shape or to get and stay skinny and fit, and all that without dieting or other treatments. In reality, it is not really that hard if you follow a few basic rules and relearn how to nourish yourselves well and listen to your bodies.

Here are a couple of suggestions for you:

Take a 12-hour break
As far as possible, I try to take a 12-hour break in between the last meal at night and the first one in the morning. The body and digestion may completely recover and draw on their reserves, too.

Please be careful though, as it is also important which foods you consume during the other 12 hours of the day. If you only ingest processed foods, fast food, etc. you will quickly find yourself in an unhealthy cycle.

Thus, it is important for you to fall back on natural, colorful, and healthy nutrition, which will also help a lot to avoid big cravings.

skinny

Regular meals
Opinions differ if it is better to eat smaller meals more often or the typical 3 meals per day spaced out during a longer period.

Well, it certainly depends on how much you move throughout the day as well.

For myself, I have figured out the following: The more I succeed in keeping longer breaks between meals, the better I can enjoy the meal, as I am in fact hungry and my metabolism and digestions act better, too.

Avoid sugar
Sugar as well as unhealthy fats are part of all processed foods. Producers include them to induce a kind of dependency for the consumer. All hidden sugars burden the body, and one also likes to enjoy something sweet from time to time. Therefore, it is really better to eat only food prepared by yourself, in order to be in charge and not become a sugar addict. Have you ever tried to avoid everything containing sugar even for just 1 week? Just try it – it will open your eyes!

No seconds
If you would like to reduce your weight, try to stick to smaller portion sizes and avoid going for seconds. This way, you can shrink your stomach again somewhat, and you will feel fuller faster going forward. Listen to your body! You only should eat if you are in fact hungry and skip the sweets.

Always 1l water and an apple at hand
Liquids are extremely important for the body and best in the form of pure water; I always carry a water bottle with me. Supplying the body well with water leads to a better metabolism. Often times it happens that the brain sends a wrong signal if you are thirsty, as it sends a supply signal without distinguishing between eating and drinking in that case. In case of strong cravings, it might be the case that you are thirsty. Drink a glass of water and wait 10-20 minutes without eating. Often this might lead to even forgetting about the hunger. If not, an apple or a taste of a green smoothie always help.

Balanced, natural meals
This is certainly the most important thing. I think that it is only possible to stay fit & lean if you learn how to prepare something for yourself and deal with it, as unfortunately otherwise we are always tempted to grab processed foods and tons of grains, which leads to the acidification of the body and fat cells.

I eat green leaves every day (in the shape of smoothies and salads, fresh spinach, celery), pulses, nut milk products, a fruit, and proteins.

skinny

I avoid mayonnaise, hot dogs, ice cream, sweetened drinks, pastries, pralines, and cocktails as far as possible. However, I enjoy my aperitif and a glass of wine with my meal. Everything in moderation and with a goal in mind, and pleasure may not be forgotten either.

Learn how to prepare a balanced meal with fresh products, for example in the form of raw food – I offer regular workshops dealing with this topic (see my blog for events) – or with a steamer or wok: Sear a piece of lean meat and fresh veggies in olive oil and serve with quinoa or amaranth.

On August 8th we will launch our shop for natural nutrition called Wellville – there you will find many suggestions in the future. And in case you are curious, you can already visit the landing page and get some more information, as well as register as a first test user: www.wellville.eu

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Overview of better known superfoods

Healthy, Lean, Recipes - Carola - 10. May 2016

A balanced diet as a vegan is possible!

Last time I wrote about superfoods in general, what really makes them super and how they affect us in positive ways. Now I want to introduce you to some of the better known superfoods.

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