by Carmen Ohling | Dec 4, 2017 | Uncategorized
Do Juice Cleanses Really Work? Find out NOW! (The Juice Experiment- Body Detox)
It’s Monday, so why not start a juice cleanse? Well, that is just what I did! I’ve never been one for gimmicky diets, quick fixes or had any real reason to want to detox my system. So, when I heard about a new business in Albany that was offering cold-pressed juices with fresh, organic ingredients I passed at first. Don’t get me wrong, I love a fresh pressed juice, but I didn’t think I wanted to try the cleanse. I kept hearing more and more about that juice cleanse and I figured I would go ahead and try it so I can chat with my clients about the experience! I began The Juice Experiment on Monday, November 27th and ending it on Wednesday November 29th.
Here’s a video of my experience: https://youtu.be/ml-K712GttE
Below are my thoughts….
What to do before the juice cleanse:
- Know your why! Don’t just start without setting your intention for the cleanse. What do you want to accomplish, what do you want to learn, etc.
- Adjust your schedule! I would recommend cutting back on commitments and get-togethers, also scale back any intense workouts and add in self-care options like: massage, sauna and dry brushing.
- Don’t be a weekend warrior prior to the cleanse. What I mean is don’t fall into the “last supper” mentality where you eat everything in sight prior to starting the cleanse. You will be putting so much stress on your body by eating all that shitty food, then shocking it again when you begin the juice cleanse. I recommend eating a well-balanced diet prior to beginning.
- Buy a journal so you can document your experience, plus pick up some herbal tea and lemons so you can have some warm liquids during the cleanse.
What to do during the juice cleanse:
- Journal everyday and check in with yourself often. Use this time to reconnect with your body and how you feel and think about food. I found that my hunger and cravings were different that I had expected and that I might even be overeating on a normal basis (even though it is healthy food!)
- Move your body daily, but reduce high intensity exercise. I recommend walking, yoga, stretching and foam rolling. I tried to do it all during my experience (weight training, handstand practice, cardio, HIIT) and my performance suffered for sure!
- Give up caffeine. Heck, if you’re going to go for it just do it all. I didn’t really miss it.
- Know that your body will feel different, just experience what you experience. I found that I had a dull headache most days but is was manageable. It is just part of the process.
- 50% of your body is water and it is essential to all body processes. During the cleanse I chose to drink alkaline water to reduce the acidity in my body. The normal pH of blood is 7.4 and most regular water is less than this, in addition the standard American diet is highly acidic as well. Bringing the pH balance of your body during the cleanse can also be helpful. I recommend Essentia water or Trader Joes has a pretty good pH balanced water as well. If you have any kidney issues, I do not recommend alkaline water as it can build up and cause issues in your body.
- Add some raw veggies as needed to provide a little roughage in your intestine. For me, day #3 brought very loose stool so I added two servings of veggies on the third day to help.
What to do after the juice cleanse:
- Start back eating solid food with plant based meals and add animal protein slowly. Animal protein is more acidic, and it takes the body a little more to break it down. Fill your plate with veggies to begin!
- Continue your journaling process. Journaling is a healthy habit that I do each day and it really helps me connect with myself and stay aligned in my daily intentions.
- Start incorporating new, nourishing foods and recipes into your weekly routine. Meal prep should be your best friend if you want to set and keep meeting your new health goals. If you need meal prep ideas, check out this program it’s simple, delicious and affordable: 28-Day Clean Eating Program!
Overall, I enjoyed my experience with the juice cleanse. While a juice cleanse is not absolutely necessary to live and enjoy a nourishing, real food based diet, it can be an amazing way to connect your mind and body around food. May people cannot distinguish the different between true hunger and cravings. If you follow my recommendations above you can get so much more out of the juice cleanse other than just drinking great tasting juice for three days. If you’re not ready for the cleanse, stop by Bodhi Artisan Bakery and pick up one of the cold pressed juices when they open in January 2018- you’ll love it!
Do you have any questions about the juice cleanse? The next cleanse with Bodhi begins on January 1, 2018. Hit me up and I can send you the details! My email is carmen@carmenohling.com.
Eat Real Food. Be Healthy. Feel Amazing!
by Carmen Ohling | Oct 30, 2017 | Uncategorized
The HIIT Experiment
(High Intensity Interval Training Fat Loss Results)
If you been into fitness for any amount of time, you’ve probably heard or even tried HIIT (High Intensity Interval Training.) I’ve been doing HIIT for years, well actually more like interval training when I first started, which is what most people do. What’s the difference? HIIT is done in very short intervals (10-30 seconds) where you go all out and when I mean going all out- I mean it. You should not have anything left to give at the end of the interval. Then, you get your heart rate down by either rest or active rest. HIIT is normally done for up to 20 minutes per session. HIIT is taxing on your body, but it also has been shown to increase your EPOC (Excess Post-Exercise Oxygen Consumption) which means that you will burn fat at a faster rate, utilize energy better during workouts and continue to burn calories even after your done with your HIIT session. 2 to 3 HIIT sessions per week should do the trick.
As a nutrition, fitness and mindset coach it is very important to me that I have real world experience with protocols that I ask my clients to perform. Which means I try everything first, whether it be quitting sugar, going vegan, yoga daily for 40 days or intermittent fasting- you name it I’ve tried it. Each time I “try” something it’s more like an experiment- hence the name of this post The HIIT Experiment.
The HIIT Experiment started by keeping all of the other variables the same (nutrition, training, steady state cardio, etc.) Then, I simply added a HIIT class 3 times per week (Mon, Wed, Fri) at Crossfit Power Valley in Albany, Oregon for 6 weeks. I focused on pushing myself as hard as possible during each workout. The workouts at CFPV were tough and programmed different during each session- which I loved! Below are the results of my experiment:
START
Nutrition: 135g protein, 175g carbs, 35g fat, 35-40g fiber (daily)
Weight: 128.6 lbs
BF%: 17.8%
Training: Standard Bodybuilding Split Training 6 days a week
Steady State Cardio: 20 mins in AM fasted (this is part of my morning routine)
RESULTS
Nutrition: 135g protein, 175g carbs, 35g fat, 35-40g fiber (daily)
Weight: 122.6 lbs
BF%: 15.8%
Training: Standard Bodybuilding Split Training 6 days a week
Steady State Cardio: 20 mins in AM fasted (this is part of my morning routine)
At the end of the 6-week experiment, I would say that the results speak for themselves! I lost 6 lbs and 2% body fat! I am sure you could argue that I could have simply added in more steady state cardio to get this same result, but I disagree. The amount of time you would have to spend on steady state would be a HUGE time commitment. Plus, this HIIT class at CFPV is fun, challenging and super motivating. The coaches at CFPV walk the walk, are very knowledgeable and push you to your limits! A new 6-week HIIT session starts this week (October 30th) at CFPV, click below to learn more and join me so you can get results too!!
CFPV HIIT 6-Week Session
CLICK HERE for a PERSONALIZED Training Plan to Lose Fat!
Eat Real Food. Be Healthy. Feel Amazing!
by Carmen Ohling | Sep 28, 2017 | Uncategorized
Thank you for joining me at one of my nutrition talks to learn about meal prep!
As promised, below are a few simple and really tasty recipes you can try for your next weekly meal prep. If you are interested in learning more about meal prep, check out my 28-Day Clean Eating Program at www.carmenohling.com.
I’d love to hear from you, so please let me know what you think!
Below are some of the many benefits of meal prep:
- Reduces stress (you don’t have to worry about what to make daily!)
- Saves time and money (only buy what you need!)
- Ability to have fun and try new healthy foods
- Increases your ability to be successful in meeting your health goals.
- Increases your ability to eat healthy food consistently.
- Convenience of having food prepped and ready to go daily.
Now, the recipes:
ALMOND FLOUR BANANA PANCAKES (Servings: 4)
1 1/2 cup ALMOND FLOUR
1 BANANA
1/4 tsp SEA SALT
1 tsp BAKING POWDER
3 EGGS
- MIX THE BANANA AND EGGS IN A BLENDER OR FOOD PROCESSOR. POUR INTO A BOWL AND ADD THE ALMOND FLOUR, BAKING POWDER AND SALT. MIX WELL
- PREHEAT A SKILLET OR GRIDDLE AND SPRAY WITH COOKING SPRAY.
- POUR INTO PANCAKES ONTO THE GRIDDLE, (SHOULD MAKE 8)- I USE A 1/4 CUP MEASURING SCOOP.
- COOK FOR 2-3 MINUTES PER SIDE. STORE REMAINING PANCAKES IN THE FRIDGE UNTIL READY TO EAT.
- A SERVING IS 2 PANCAKES. STORE IN THE FRIDGE OR FREEZER WRAPPED.
Nutrition per serving: 8g protein, 10g carbs, 9g fat, 2g fiber
PUMPKIN OVERNIGHT OATS (Servings: 1)
1/2 cup UNSWEETENED VANILLA ALMOND OR CASHEW MILK
1/4 cup GREEK YOGURT, 0% PLAIN
3 Tbsp PUMPKIN PUREE
dash SEA SALT
2 Tbsp STEVIA
1/2 cup OATMEAL
1/2 scoop PROTEIN POWDER, VANILLA
1/2 tsp CINNAMON
1/4 tsp PUMPKIN PIE SPICE
- MIX ALL INGREDIENTS WELL. STORE IN FRIDGE OVERNIGHT IN A MASON JAR OR CONTAINER WITH A TIGHT LID.
- MAKES 1 SERVING. EAT HOT OR COLD. YOU CAN MAKE THESE 3 DAYS IN ADVANCE.
Nutrition per serving: 25g protein, 34g carbs, 4g fat, 4g fiber
ENCHILADA DUMP AND BAKE (Servings: 7)
1 1/4 lb 99% LEAN GROUND TURKEY
1 MEXICAN COOKING SAUCE
1/2 cup GREEK YOGURT, O% PLAIN
3/4 cup SALSA
1 cup CANNED CORN, DRAINED
4 oz DICED GREEN CHILIES
10 CORN TORTILLAS, CUT INTO TRIANGLES
1 cup LOW FAT CHEDDAR CHEESE
1 TACO SEASONING PACKET
- PREHEAT OVEN TO 350 DEGREES AND SPRAY A 9X13 BAKING DISH WITH COOKING SPRAY.
- ON THE STOVE, COOK UP THE 1 1/4 LB OF GROUND TURKEY AND SEASON WITH TACO SEASONING.
- IN A LARGE BOWL, MIX THE MEXICAN COOKING SAUCE, SALSA AND GREEK YOGURT.
- ADD THE GROUND TURKEY, GREEN CHILIES AND CORN TO THE BOWL- MIX. THEN ADD THE CUT UP TORTILLAS AND MIX TO INCORPORATE ALL FLAVORS.
- DUMP INTO BAKING DISH AND BAKE FOR 20 MINUTES.
- REMOVE AND ADD THE 1 CUP OF FAT FREE CHEESE (MOZZARELLA OR CHEDDAR WORKS) AND BAKE FOR ANOTHER 5 MINUTES OR UNTIL MELTED.
- REMOVE FROM OVEN AND ALLOW TO COOL A BIT, THEN ENJOY! A SERVING IS 1/7 OF THE PAN.
Nutrition per serving: 27g protein, 36g carbs, 4g fat, 4g fiber
CHICKEN DINNER-IN-A-POT (Servings: 7)
2 1/2 cup BUTTERNUT SQUASH PEELED AND CUT INTO 1-INCH CUBES
2 lbs CHICKEN BREAST, CHOPPED
1/2 tsp SEA SALT
1 tsp DRIED BASIL
1 tsp ROSEMARY
1/2 tsp PAPRIKA
1/4 tsp GARLIC POWDER
to taste BLACK PEPPER
dash RED PEPPER
1/4 tsp CELERY SEED
1/2 tsp DRIED PARSLEY
1/2 tsp CUMIN
4 ZUCCHINI, CUT INTO HALF CIRCLES
1 YELLOW ONION, PEELED AND DICED
2 GARLIC CLOVES, MINCED
- SPRAY A REALLY LARGE POT WITH COOKING SPRAY AND HEAT TO MEDIUM HEAT.
- ADD THE CUBED BUTTERNUT SQUASH AND SAUTÉ, COVERED FOR ABOUT FIVE MINUTES. MOVE SQUASH FROM POT AND SET ASIDE.
- SPRAY POT WITH COOKING SPRAY AGAIN, ADD THE CHICKEN, AND SEASON WITH SEA SALT AND BLACK PEPPER. COOK UNTIL CHICKEN IS BROWNED, STIRRING ON OCCASION.
- TURN THE HEAT DOWN TO MEDIUM-LOW AND ADD ALL OF THE OTHER INGREDIENTS ON THE LIST, AND COOK FOR 15 MINUTES. THEN ADD BACK THE SQUASH AND COOK FOR AN ADDITIONAL 5 MINUTES.
- DONE! A SERVING IS 1/7 OF THE RECIPE- TRY TO PUT EQUAL AMOUNTS OF CHICKEN IN EACH SERVING!
Nutrition per serving: 32g protein, 8g carbs, 3g fat, 2g fiber
Eat Real Food. Be Healthy. Feel Amazing!
by Carmen Ohling | Aug 28, 2017 | Uncategorized
Do you love lemon and blueberries? You gotta try this healthy, yummy and simple recipe! It’s great for both weekly meal prep and to take to your next end of summer gathering.
LEMON BLUEBERRY BARS (Servings: 9)
1 1/2 cup ALMOND FLOUR
1 1/2 cup OAT FLOUR
1 cup OATMEAL
2 Tbsp UNSWEETENED ALMOND MILK (OR CASHEW OR FLAXSEED)
1/4 cup COCONUT OIL, MELTED
1/4 cup COCONUT NECTAR (OR PURE MAPLE SYRUP)
1 tsp VANILLA EXTRACT
1/8 tsp SEA SALT
3 cups BLUEBERRIES
1/2 cup WATER
1/4 cup LEMON JUICE + ZEST OF ENTIRE LEMON
1/4 cup COCONUT NECTAR (OR PURE MAPLE SYRUP)
2 Tbsp ARROWROOT FLOUR (SUB TAPIOCA FLOUR OR POTATO STARCH)
dash SEA SALT
- PREHEAT OVEN TO 350 DEGREES AND SPRAY AN 8X8 PAN WITH COOKING SPRAY.
- IN A BOWL, MIX THE ALMOND FLOUR, OAT FLOUR, OATMEAL, MILK, COCONUT OIL, 1/4 CUP COCONUT NECTAR, VANILLA EXTRACT AND SEA SALT.
- ONCE MIXED, SPREAD 2/3 OF THE MIXTURE INTO THE PAN AND PRESS DOWN EVENLY. BAKE THIS CRUST FOR 10 MINUTES.
- IN A SAUCE PAN ON THE STOVE, ADD ALL OF THE REMAINING INGREDIENTS, BRING TO A BOIL AND STIR OFTEN. REDUCE TO A SIMMER AND SIMMER FOR 10 MINUTES.
- THE BERRY SAUCE WILL THICKEN A BIT, ONCE IT DOES POUR IT OVER THE CRUST. CRUMBLE THE REMAINING 1/3 OF THE CRUST MIXTURE OVER THE TOP.
- BAKE FOR ANOTHER 10 MINUTES AND REMOVE FROM THE OVEN AND ALLOW TO COOL.
- PLACE THE BARS INTO THE OVEN FOR 3-4 HOURS TO SET, THEN SLICE INTO 9 BARS.
Want more recipes like this one? Join the September 28-Day Clean Eating Program and get recipes like this each week!
Check it out here: https://carmenohling.com/product/28-day-clean-eating-program-for-women-september-2017/
Eat Real Food. Be Healthy. Feel Amazing!
by Carmen Ohling | Feb 7, 2017 | Uncategorized
Have you fallen off track with your New Year’s Resolutions?
If so, believe me, you’re not alone- I’ve been there and so will about 80 of people by mid-February. That does not mean that you can’t reach your goals, you can start again. Each day brings the possibility to start over!
Here are some tips:
- Look at your goals.
- Did you want to really make this change?
- Was your goal specific or vague?
- Write specific, short term goals instead of one HUGE goal (try 90 day goals instead.)
- Use this experience as a learning lesson.
- This is not a failure, but an opportunity to review and change.
- Negative thoughts bring more of the same- get back into the positive.
- Now that it’s not about being perfect, but getting a little better each day.
- Keep it simple.
- Did you try to change multiple things at one time?
- Are you goals too complex and difficult to follow?
- If you’re eliminating something, add something positive in its place.
- Write it down!
- Written goals are over 50% more likely to be achieved.
- Post it where you can see it.
- Share it with others to build your support system (and inspire others!)
Get your FREE Goal Setting Guide and get back on track today!!
