Lose-it!

new recipe I just made ! yum

2012-02-08T16:04:00.001-08:00

German-Chocolate Fudge Bites

(Makes 10-14 balls)

These were inspired by this recipe.
■3/4 cup pitted dates (I like Sunmaid, because they are softer.) (120g)
■1/2 tsp pure vanilla extract
■1/16 tsp salt
■2 T cocoa powder (or raw cacao powder)
■2 T shredded coconut
■1/3 to 1/2 cup raw pecans
■optional: feel free to add some chocolate chips

Blend all ingredients together very well. (I recommend using a food processor.) Squish the dough together. (I transferred the dough to a plastic bag then smushed it together in the bag. It’s much less messy this way!) Roll into balls, cookie-cuttered shapes, or bars… or you can even use it for a pie crust!

Gluten Free Cauliflower Crust Pizza

2012-01-29T15:11:00.000-08:00

Cauliflower Crust Pizza (gluten free)
Ingredients for 2 servings
1 cup cooked, riced cauliflower
1 cup shredded mozzarella cheese
1 egg, beaten
1 tsp dried oregano
1/2 tsp crushed garlic
1/2 tsp garlic salt
olive oil (optional)
pizza sauce, shredded cheese and your choice of toppings*
Directions:
To "Rice" the Cauliflower:
Take 1 large head of fresh cauliflower, remove stems and leaves, and chop the florets into chunks. Add to food processor and pulse until it looks like grain. Do not over-do pulse or you will puree it. (If you don't have a food processor, you can grate the whole head with a cheese grater). Place the riced cauliflower into a microwave safe bowl and microwave for 8 minutes. There is no need to add water, as the natural moisture in the cauliflower is enough to cook itself.

One large head should produce approximately 3 cups of riced cauliflower. The remainder can be used to make additional pizza crusts immediately, or can be stored in the refrigerator for up to one week.

To Make the Pizza Crust:

Preheat oven to 450 degrees. Spray a cookie sheet with non-stick cooking spray.

In a medium bowl, stir together 1 cup cauliflower, egg and mozzarella. Add oregano, crushed garlic and garlic salt, stir. Transfer to the cookie sheet, and using your hands, pat out into a 9" round. Optional: Brush olive oil over top of mixture to help with browning.

Bake at 450 degrees for 15 minutes.

Remove from oven. To the crust, add sauce, toppings and cheese. Place under a broiler at high heat just until cheese is melted (approximately 3-4 minutes).

Enjoy!

*Note that toppings need to be precooked since you are only broiling for a few minutes.

STOP THOSE SUGAR CRAVINGS!!

2012-01-29T14:54:00.001-08:00

If you’ve found that munching sugary snacks just makes you crave more sugary snacks, you’re not alone. Eating lots of simple carbohydrates -- without the backup of proteins or fats -- can quickly satisfy hunger and give your body a short-term energy boost, but they almost as quickly leave you famished again and craving more.

I shared with you my frustration on hidden sugars in my diet. If it wasn't for my fitness pal Where I do my online food journaling, I wouldn't have known how I was going over on my sugars lately! And I was mad cause I feel like I focus on eating really healthy foods, for the most part :). I definetly have my days when I rip open the chocoalte chip bag and dive in, but those are becoming few and far between.

So where were most of my sugars coming from? My nonfat greek yogurt, that I accidently bought in vanilla (if you can avoid buying the flavored you can save OODLES of sugars from getting into your system) Also dressings like honey mustard, then ofcourse there were some added suagars in the peanut butter I used that week, just cause it's all we had around, and you all know my love for that nutty spread!
And ofcourse I have a few fruits a day and veggies even have some sugar, the naturally occuring sugars I am aware of and still monitor, and suggest you do to! ESPECIALLY FRUITS....people think they can eat as many servings as they please. not true in my opinion.

LITLE TIP....
AMERICANS OVER CONSUME!! averaging about 22 teaspoons of added sugars per day, according to the American Heart Association, which recommends limiting added sugars to about 6 teaspoons per day for women and 9 for men.

*added sugars mean they aren't naturally occuring

Now go home and see what hidden sugars are lurking in your diet. Eating more sugars than your body uses can lead to weight gain.
ONE LAST HELPFUL TIP...
1 tsp of sugar is about 4.2 grams
so when your Soda says it has 24 grams of sugar PER SERVING get out your sugar and measure about 6 rounded teaspoons into a baggie. See if that changes your mind on that soda or not.

Guest Speaker Alan

2012-01-22T19:42:00.000-08:00

I really enjoyed hearing Alan's story this week. He has had amazing success with weight loss and now has such a better quality of life for it.

Things to try if you missed this week...
-Eat your biggest meal at lunch.
-Enjoy your favorite foods in smaller portions.
Alan still has 3 Oreos every night for a small snack
THANKS ALAN!!

300 clalories

2012-01-22T18:19:00.000-08:00

This week we found out what 300 calories looks like.
If you are wanting to lose weight, and you are on a 1500 calorie diet, you really can't afford to spend more than 300 calories of your food budget on a meal. If you do you may not have room for snacks! And we know we need to keep our metabolism going by eating every 2-3 hours.

Get a visual idea of what 300 calorie meals look like

These next pictures just show you how you HAVE to know what you are eating, especially when eating out. You could easily make a 1000 calorie mistake. And no, it's not the end of te world if you do, but it sure does making losing weight difficult.

Tips for eating out that we talked about in class.....
Always go with a plan,
plan on sharing with someone
plan on splitting half your meal right off the bat and sticking it in a doggie bag to take home
Go online to the restraunt and research of few of the healthier options before you go. this one tip can SAVE your calorie budget.

2 NEW RECIPES

2012-01-22T13:24:00.001-08:00

2 New kinda different recipes to try….
Quinoa Salad
1C Quinoa
2C chicken stock (I just use bouillon cube)
3TBSP olive oil (I usually use 2)
2TBSP lime juice (2 limes)
1 tsp red wine vinegar
1/2 tsp cumin
green onions according to taste-I use 2
1 red pepper
can of black olives
soy beans (probably about 1/2 cup-I buy the Edamame from Costco and use 1 of the bags)
1/4C cilantro
Cook Quinoa in Chicken stock (or in 2C of water with chicken bouillon cube) according to package directions--usually 15min.
Add everything to Quinoa and enjoy. It tastes better after it has sat in the fridge for a bit. I also sometimes add an avocado.

Yummy Brussell Sprouts? (is that possible)
Ingredients:
1 1/4 c. Isreali couscous
1 1/2 c. water
4 c. chopped Brussel's sprouts
2 tbsp. lemon juice
1/4 c. apple juice
sea salt and pepper
olive oil
Bring water to a boil with some sea salt then dump in couscous, cover, and let cook for about 8 minutes. While that's cooking heat your olive oil and saute the Brussel's sprouts with sea salt and pepper. When you chop up your Brussel's sprouts wash them, then cut them in half and then cut each half into a half. If leaves fall off that's fine, just add them to your mixture. Cook them until they're browned and charred, they taste better that way. Then take them off the heat and add them into the couscous. While the skillet is still hot from cooking the Brussel's sprouts just add the apple juice and reduce it so it thickens a little bit. Then mix up a tablespoon more olive oil along with the reduced apple juice and lemon juice into the mixture, stir it all up and that's all. It's so, so delicious!

Salsa and black bean soup

2012-01-16T21:10:00.001-08:00

SALSA CHICKEN AND BLACK BEAN SOUP
-1 pound chicken (I used frozen breast tenderloins)
--1 cup dried black beans (or 2 cans, drained and rinsed)
--4 cups chicken broth
--1 cup sliced mushrooms
--1 cup frozen corn
--1 jar prepared salsa (16 oz)
--1 1/2 tsp cumin
--1/2 cup sour cream (to stir in at the end)
--shredded cheddar cheese, avocado slices, cilantro (all optional)
Throw in crock pot and cook on low for 6-8 hours or High for 4-5 hours
Garnish with sour cream and cheese and anything else you might like

BEAN RECIPES

2012-01-16T21:09:00.001-08:00

1 cup black eyed peas
1 can (28 oz) peeled and diced tomatoes
2 cups of spinach leaves ( I added 4 and was better)
1 onion diced
1/4 cup olive oil
2 tsp salt

Preheat oven to 350 degrees. Prepare black eyed peas according to package so tender, heat olive oil add onions, spinache, and tomatoes. Cook medium high for 15 minutes. Add spinache and tomato mix to beans in casserole dish and put in oven for 15 minutes.

Was yummy. We added a little parmesan cheese to top as we served it up.

5 habits that make us fat

2012-01-05T20:22:00.001-08:00

HOME MADE LARA BARS!!!

2012-01-05T20:17:00.000-08:00

These little things are soooo good. I have tried about 3 of these recipes so far and they are great! what a CLEAN snack for great energy before a workout.

CLICK HERE for more recipes.

Peanut Butter Cookie Dough Lara Bars
(gluten-free and sugar-free too!)
■1/4 cup peanut butter
■1/4 cup plus 3T raisins
■salt to taste (I used a little over 1/4 tsp, but I like salty pb cookies!)
■2 T roasted, unsalted peanuts (If you can only find salted, reduce or omit added salt)
■1/8 tsp pure vanilla extract

Throw everything into your food processor (I used an Osterizer) and combine until very smooth. Roll into balls, cookies, bars, or simply shovel the dough into your mouth, straight from the machine.

METABOLISM

2012-01-05T20:03:00.000-08:00

I got some info off of DR. Oz website on how to boost your metabolism in 7 days. Here are some things to try if you feel like you are in need of a boost.

1. Make sure you know your basal metabolic rate...click here to find out

It's important to know how much your body really needs just to do all it's daily functions.

2. Cut out 100 calories, when people diet..especially around the new year, they are all GUNG HO! and making drastic cuts to your daily calories is not good for your metabolism. Take it easy making little tweaks here and there.

3. Add Protein! Another reminder to have a protein check. The body burns twice as many calories to digest protein than it does carbs.

4. Make sure you are eating OFTEN. And no this does not give you an excuse to eat everything in sight as often as you like! IT means eat frequently throughout the day. For example
Breakfast at 8
snack at 10
Lunch at 12:30
Snack at 3
Dinner at 6:30

5. Drink at least 3 iced drinks a day. When you drink ice cold water your body has to work extra hard to warm it to body temprature...therefor you burn more calories! :) hey we need all the help we can get right?

6. Make sure you have enough zinc in your diet. K, go check your food right now and see, we are supposed to get anywhere from 12-40 mg of zinc. It helps regulate an important hormone in our body that tells us when we are full. If that's not working properly it can be BAD NEWS. Zinc is in foods like beans, fortified cereals, other whole grains, crab, lobster...

7. Exercise in short bursts. It causes the muscles to wake up and burn calories NOW!

LOSE IT LUNCHEON!!

2011-12-23T05:51:00.000-08:00

SOOOOOOOOOOOO EXCITED to celebrate a GREAT year with wonderful hard working people. Here are the details....
Lose it Luncheon
DECEMBER 31st 11:30-1 at E St. in the aerobics room
We will be doing the prizes for the weigh loss challenge :)
GAMES AND FOOD

Can anyone help bring Soup or a healthy ish dessert?Leave a comment below, or facebook me or leave me a message at the Y. I need several people to help me out with this. THANKS!!

Since I will be gone next Thursday night for lose it here are some instructions for getting that final weigh in and measurments done.
NEXT WEEK...
I will be there Tuesday after lose it at 11 to do measurements and weigh ins
I will be at E st on wed morning 10-11 to do measurements and weigh ins
Also Friday around 2 ish and than again at 4

Please let me know if you want to schedule a time. You can also go in and see a memeber of the floor staff, or Eric, or front desk to weigh in as well.
THANKS GUYS

Read Below About Protein

2011-12-23T05:46:00.000-08:00

Alot of people lately seem to be coming to a hault with their weightloss and after further discussion come to find out they are NOT meeting their protein needs. Especially if you are working out regularly YOU NEED that protein. Its going to help you build the lean muscle you want, and it will help stop cravings, keep you full longer! Please check out the info below on the protein powders, and check out the link to find food that are high in protein.

Here is a list of foods I eat on a regular basis that have a good amount of protein in them...
Eggs and Egg whites
Beans
Tuna
Chicken
Greek Yogurt
Cottage Cheese
Nuts and Seeds

PROTEIN!!!

2011-12-23T05:29:00.001-08:00

Here is a link to a great site where you can look up all sorts of foods and their protein content.

Also here is a website that shows you how to make your own protein powder....might be a little tricky but thought I'd post it if your interested.

here is some more about PROTEIN!!

how much should you have?
RDI for women 46 grams RDI for men 56 grams

1. Consuming protein keeps you feeling full longer

2. Consuming protein helps you increase your lean muscle mass

3. More lean muscle mass means more definition and higher calorie burn throughout the day.

How to choose a protein supplement……

Thinking of protein powders might bring to mind professional athletes and body builders, but they can benefit the average person as well. (us) J

Compare calories! Some brands will be higher in calories and are more for those trying to gain weight and build big muscles. Also consider HOW the protein powder will be used.

Protein Content: The average person cannot actually digest much more that 25-40 grams of protein in one sitting. (this can change depending on the amount of lean muscle a person has)

THINGS TO LOOK FOR…..

ü Check the ingredient list. But the powder that has the whey protein isolate as the first ingredient

ü Check the amount of sugar and carbohydrates, if high than it can provide you will a lot of empty calories.

ü Ask yourself…is this for a meal replacement or for a pre or post work out snack? This will help you determine what brand you should buy

ü Check to see if your protein requires use of a blender, some you can just pour in a tumbler and shake for on the go people

Different Types Of Protein

Whey: an animal based protein that is more efficiently absorbed and used by the body than any other type. You will find that this protein is lower carb and low sugar and comes in a variety of flavors. 20-28 grams per serving

Casein: Much slower to digest than whey. It is used by people who want to fuel their workout and not worry about losing protein and muscle mass throughout the day. Typically taken at night

Plant Protein: (ex. Soy protein) VERY easily digested and perfect for vegans. Can provide just as much protein as whey but has more sugar to mask the taste.

Have you hit a plateau?

2011-12-15T19:50:00.000-08:00

Chances are if you aren’t right now you will be at some point in your fitness life.
I have gotten a few requests for this topic lately as alot of us seem to be at this point right now. So here are some typical problems that may be causing us to come to a hault with our weightloss.
Hope this helps!!

PROBLEM1 Lowering your calories TOO much
Use this quick formula to find out what your approximate daily caloric needs are. A deficit of more than 5-700 calories will make it hard to keep lean muscle mass.
Men
kg (body weight) x 24 = kcal/day
Women
kg (body weight) x 23 = kcal/day
note: kg = pounds divided by 2.2 (i.e.: 180 lbs / 2.2 = 81.8 kg)

(this formula does not take into account the amount of exercise you are doing)
You'd be surprised how many people lower their calories too much and so their bodies aren't able to burn calories as efficiently.

PROBLEM 2 Loss of lean body mass
Muscle burns fat and losing muscle means burning fewer calories. Lean body mass uses five times the calories as fat mass so, if you lose it, your metabolism drops and your weight loss stops.

Gotta get that weight training in with all that cardio!

PROBLEM 3 Weight LossWait? Isn’t that what we want? when you weigh less, it takes less calories to move your body. A loss of any amount of weight will lead to a reduced energy requirement.

PROBLEM 4 The 'Adaptation' Phase Ends When you start a new exercise program, your body responds because it is required to make numerous changes to adjust to different workloads. So, your muscles are rebuilding themselves and this consumes all kinds of calories. But, at some point your body will stop adapting to the new workload and, as a result, you burn less calories for the same activities.

All I gotta say is...MIX IT UP

PROBLEM 5 Exercise Efficiency The more you do something…the better you get at it. And your body can actually use fewer calories doing that exercise

So heres the solution, if you LOVE a certain workout and you don't want to change too much, than you MUST change the frequency, duration or intesity of this exercise if you want to get past this plateau

Problem 6 Over-training Sometimes when you increase your exercise intensity, your body responds by decreasing the amount of calories you burn during the rest of your day.

I've seen this, I've experience this, I know this can be a problem. Don't let yourself get burnt out! Rest days are important!

Other ideas...
FOOD JOURNAL...if you are at a stand still weight wise than I strongly reccomend commiting to atleast a 3 day food journal! It's the only to really see where your at with your diet.

Know your weeknesses....If you know your are a late night snacker, and thats where most of your mindless calories come from. You've got to be aware of that and either snack on lighter snacks, or brush your teeth, chew gum, occupy yourself with something other than food

Watch those hidden calories. "I didn't eat THAT much yesterday" well are you counting those 3 spoonfuls of cookie dough and the samples from costco?? those are still calories, you may be in denial about it but your body isn't.

Keep up the good work. Try a good workout this saturday...Circuit Training at E st. 9 a.m. Mix it up a little!

a "HEALTHIER" eggnog

2011-12-15T19:49:00.000-08:00

Creamy Eggnog
8 servings
6 eggs separated or 2 cups liquid egg substitute
6 egg whites
2 TB sugar
Spoonful of sugar substitute
2 cups skim milk
2 tsp rum flavoring
A sprinkle of nutmeg for garnish

In large bowl beat egg yolks well, gradually add sugar. Pour milk in slowly while beating. Add rum flavoring
In a separate bowl beat egg whites till stiff, and fold carefully into other egg mixture.
Fill cups and garnish with nutmeg

thanks Robyn for the recipe this week :)

In the mood for a new salad...

2011-12-15T19:46:00.000-08:00

Chopped Salad with yummy vinaigrette
Ingredients for Chopped Salad:
lettuce, finely chopped (you can use romaine, kale, spinach or any of your favorite greens)
carrots, finely chopped
red cabbage, finely chopped
radish, finely chopped
red onion, finely chopped
cooked pasta of your choice (choose a smaller shaped pasta such as ditalini, orzo, elbow, etc.)
any other of your favorite veggies, finely chopped of course (I like to add in some cooked quinoa as well)
Ingredients for Creamy Vinaigrette Dressing:
1 can (15 ounces) chickpeas (garbanzo beans), drained and rinsed
5-6 cloves garlic, minced
4 tbsp Dijon mustard
3 tbsp balsamic vinager
1/2 cup extra virgin olive oil or Garlic Gold Oil
Preparation:
In a food processor (or powerful blender) add the chickpeas, garlic, mustard and vinegar. Turn on food processor and after 5-10 seconds slowly add in the oil while the food processor is still on. This helps to create a creamier dressing. The consistency is thinner than a hummus but more solid than your typical dressing. If you want a thinner dressing add a bit more oil or water to thin it out.
Next prepare your salad in a large bowl. Add in the your veggies and pasta in whatever quantities you’d like. There is no wrong way to make this salad.
Top with dressing and stir well to combine. Enjoy!

Holiday Challenge!

2011-12-08T20:17:00.000-08:00

So far 150 lbs lost. Can I just say....YOU GUYS ARE AWESOME!! This isn't a diet, it's a lifestyle. Keep making those good choices. I am so proud of ALL of you. And there are so many fun prizes being gathered for our end of the year dinner. If you haven't made it to a meeting yet COME! I want all of you to be able to bring in the new year with a bang at the lose it party coming up in January.

SUCH A CUTE IDEA

2011-12-08T20:15:00.000-08:00

http://www.tablespoon.com/recipes/strawberry-santas-recipe/1/

The overall volume of your food COUNTS

2011-12-08T19:52:00.000-08:00

People feel full because of the amount of food they eat not because of the number of calories or the grams of fat, protein or carbs.

THE TRICK IS TO FILL UP ON FOODS THAT AREN’T FULL OF CALORIES!
So what would those foods be...here are some examples of low density (low calorie)and high density (higher calorie) foods.

Low Density High Density
Non starchy veggies chips
Soup broths Cookies/chocolate
Fruits FUDGE!!
low fat milk Oils/Fats

Concentrate this week on filling up your body with not only HEALTHY foods but foods that will high volume low calorie. Fruits and veggies are always a good choice because they are filled with water (most are about 90-95% water)

Here is a list foods, it shows you what you can get for 200 calories
And ask yourself...would you rather have a little 100 calorie pack of cookies that are like air, or a handful of almonds. (depends on the day sometimes huh) but still, you know whats going to keep you fuller.

Clean Chocolate Peanut Butter Fudge

2011-12-08T19:48:00.000-08:00

mmmmmmmmmmmmmmmmmmmmmm....Peanut BUTter
This is really good! and my first time using coconut oil...pretty darn good if you ask me.
Ingredients:
1/2 cup coconut oil (slightly melted, but not hot)
1/2 cup good quality cocoa powder (such as Scharffen Berger)
1/2 cup natural peanut butter (I used my homemade peanut butter)
1/4 cup raw honey
1/2 tsp pure vanilla extract (I use my homemade vanilla – Only $0.32 an ounce!)
Preparation:
Prepare a muffin pan with 10 muffin liners.
Put all ingredients in the bowl of your food processor. Pulse a few times until everything is smooth and nicely combined. (It will be very liquid-y.) Don’t over-mix.
Pour the liquid fudge into the prepared muffin liners dividing evenly between the ten of them. There will be about a half inch of fudge in each muffin liner.
Place the muffin pan in the refrigerator for 30 minutes or until the fudge has hardened. (Sometimes I use the freezer and it only takes about 10 minutes)
Remove the muffin liners from the pan and enjoy your delicious, healthy fudge! Store in the refrigerator.
UPDATE: You do not have to use a food processor. Using a whisk and a bowl works as well. Just make sure that you whisk until all the lumps are dissolved, and the fudge is very smooth. Elaine pointed this out to me in the comments, so I tried it and it worked great! The food processor is a little faster and gets the fudge a tiny bit smoother; but I think I will probably just use a whisk from now on, because it is easier to wash!

Yummy recipe

2011-12-02T17:28:00.000-08:00

Carrot and Cauliflower Roll ups
THESE ARE GOOD YOU GOTTA TRY THEM
Carrots
Cauliflower
Whole Wheat tortilla
Cubed cooked Chicken (optional)
Valento sauce
Shred Carrots and cauliflower than steam. I put mine in a microwave safe bowl with a little bit of water in the bottom and cook till tender.
Put veggies and chicken in tortilla, add valentino sauce or hot sauce of choice and wrap it up.
　
The valentino sauce makes it!

home made cough syrup

2011-12-02T17:27:00.000-08:00

HOME MADE COUGH SYRUP
1/4 teaspoon
cayenne pepper
1/4 teaspoon
ground ginger
1 tablespoon
honey
1 tablespoon
apple cider vinegar
2 tablespoons
water
Directions:
1
Mix ingredients.
2
Take by the teaspoon as often as needed for cough.
3
Do not give to infants under 12 months due to the honey (though I doubt you could get them to take it anyway!).

Thanksgiving Help

2011-11-24T08:18:00.000-08:00

I love this cheat sheet for holiday portion control
Have a safe and happy holiday!!

Week 3 comes to an end for the Holiday Challenge

2011-11-20T10:11:00.000-08:00

Remember it's not too late to join the challenge with us!

I have an AWESOME announcement. So far in the three weeks we have lost 47 POUNDS!!
You guys ROCK!

Another Yummy Pumpkin Recipe

2011-11-20T09:48:00.001-08:00

I got this recipe from Martha Stewart. They are filling! It makes quite a few pancakes, but I like to freeze leftovers for later.
ENJOY
PUMPKIN PANCAKES8 Servings
2 ½ cups all purpose flour
3 T sugar
4 tsp Baking Powder
1 tsp cinnamon
1 tsp ginger
1 tsp nutmeg
1 tsp salt
1 pinch of cloves
2 Cups Milk
12 T pumpkin puree
2 Eggs

Preheat pancake griddle or skillet
Mix wet ingredients, mix dry ingredients,
Than mix together well and fold in pumpkin
Spray griddle with Pam

Highlights from class this week...

2011-11-18T06:47:00.000-08:00

After consuming my weight in frozen yogurt, it feels so good to be back from my cruise and back to LOSE IT! I missed you guys. Saw alot of good numbers on the scale this week. Keep it up guys...

Rather than bore you with all the details, here are just some of the highlights from this week.

quote by one of my favorite lose it pals..."I can't get skinny if I'm stuffing my face everyday with treats"
And since the holidays are coming up, I thought that went along perfectly with what we were talking about :)

Here are some thanksgiving tips...
-Make sure you eat breakfast...some people like to think if they starve themselves all day till the big meal that that will somehow help. You must get your metabolism going, but maybe just eat a lighter meal and small snack.

-It's not always possible to control the ingredients in your meal on this special holiday. BUT you CAN control your portion size.

-Make your favorite holiday food healthier...use low fat cream cheese in your cheesecake, try vegetarian stuffing, make your own cranberry sauce. The internet is FULL of ideas on making things lighter and BETTER FOR US

-Cut your gravy portion. this could literally save you HUNDREDS of calories!

-Drink Water, if your wanting to save enough room in your calorie budget for pie than make sure you are choosing water instead of soda or other drinks. This is always a lose it! rule for me. Drinking water is ALWAYS the best way to go.

-Snack on whole foods. This time of year there are always alot of munchies around. Make sure you keep those carrot sticks and apple slices close by. If you want a mindless snack atleast go for things that are good for you and wont add alot of calories.

Have a GREAT holiday!! Remember, that apple pie has a TON of sugar and fat :) (more than we all thought)

Thinking about making again this year...

2011-11-17T08:24:00.000-08:00

This pumpkin dessert was such a hit, and really not a huge hit on the calorie budget.

18 ServingsPrep: 1 hour + cooling60 60 Ingredients
1 package (14-1/2 ounces) gingerbread cake mix
1-1/4 cups water
1 egg
4 cups cold fat-free milk
4 packages (1 ounce each) sugar-free instant butterscotch pudding mix
1 can (15 ounces) solid-pack pumpkin
1 teaspoon ground cinnamon
1/4 teaspoon each ground ginger, nutmeg and allspice
1 carton (12 ounces) frozen reduced-fat whipped topping, thawed
Directions
In a large bowl, combine the cake mix, water and egg, beat on low speed for 30 seconds. Beat on medium for 2 minutes. Pour into an ungreased 8-in. square baking pan.
Bake at 350° for 35-40 minutes or until a toothpick inserted near the center comes out clean. Cool for 10 minutes before removing from pan to a wire rack. When completely cooled, crumble the cake. Set aside 1/4 cup crumbs for garnish.
In a large bowl, whisk milk and pudding mixes for 2 minutes or until slightly thickened. Let stand for 2 minutes or until soft-set. Stir in pumpkin and spices until well blended.
In a trifle bowl or 3-1/2-qt. glass serving bowl, layer a fourth of the cake crumbs, half of the pumpkin mixture, a fourth of the cake crumbs and half of the whipped topping. Repeat layers. Garnish with reserved cake crumbs. Serve immediately or refrigerate until serving. Yield: 18 servings.

Nutritional Analysis: One serving (3/4 cup) equals 194 calories, 6 g fat (3 g saturated fat), 13 mg cholesterol, 451 mg sodium, 31 g carbohydrate, 1 g fiber, 4 g protein. Diabetic Exchanges: 2 starch, 1 fat.

Chocolate Almond Cake

2011-11-16T05:59:00.001-08:00

CHOCOLATE ALMOND CAKE
YIELD: 12 servings
PREPARATION TIME: 15 minutes
COOKING TIME: 40 minutes
• Cooking Spray
• 1 cup + 1 Tbsp whole wheat flour
• ½ cup cocoa powder
• ½ cup unrefined turbinado sugar (or sweetener of choice)
• 2 Tbsp ground golden roasted flaxseed
• 1 tsp baking powder
• 1 tsp baking soda
• ½ tsp sea salt
• 2 egg whites
• ½ cup unsweetened applesauce
• ½ cup low-fat buttermilk
• ¼ cup natural unsalted almond butter
• ½ tsp real almond extract
• 1 cup freshly brewed very hot coffee
• 3 Tbsp sliced toasted almonds
Preparation
Preheat oven to 350°F / 175°C. Coat a 9-inch round baking pan with Eat-Clean Cooking Spray and 1 Tbsp / 15 ml whole wheat flour, discarding excess flour.
Whisk together 1 cup / 240 ml flour, cocoa powder, sugar, flaxseed, baking powder, baking soda and salt in a large bowl. Stir in egg whites, applesauce, buttermilk, almond butter and almond extract. Carefully whisk in hot coffee until thoroughly combined. Batter will be thin.
Pour batter into sprayed and floured pan and bake in oven until a toothpick inserted in center comes out almost completely clean, about 40 minutes. Cool 10 minutes and remove from pan to a wire rack. Top with toasted almonds and cut into slices.

SuPeR UlTrA MeGa LoSeR of the MoNtH!

2011-11-15T20:22:00.000-08:00

MARSHA!!! Can I just say...you are inspiring! Read her story...

"Hi Gilli, First of all thanks so much for helping me! i feel so good about myself..inside and out! i joined the ymca in May after we moved to Twin Falls just needing to get active again espically since I have alot of heavy people in my family I decided I wanted to get healthy! I think my dad inspired me alot because he had a huge health scare and has been on a weight loss journey of his own and is doing awesome!.. In march I went for my annual physcial and I weighed in at 173lbs!..I slowly just started walking on the tredmill everyday and started lifting weights..which I had never really thought i would like, but do! and the weight started to slowly but surely come off! I quit drinking any and all soda or sugary juices and cut back on my carbs alot..espically bread! Trying to drink more water and instill good healthy habits for my two kids and my husband also..They all have changed their eating habits in alot of ways so we are all kinda helping eachother!I love the smoothies you've shared with me and try to have one of those at least once a day in replacement of a meal.. I really started to see results when I started taking more of a variety of classes! Never did I think I would lose 20lbs! but I guess I just had to tell myself I could do it! , which has been a huge thing for me confidence wise. I was always the procrastinator! and scared of change..I'm so happy and thankful I joined the ymca..I've met so many awesome people and made some really good friends to work out with and encourage one another..I like that! I enjoy all your tips and appreciate all you do! thanks again"..Marsha

Great job Marsha! keep up the good work.
..

Lose it! Holiday Challenge Details

2011-11-05T19:16:00.000-07:00

The challenge is getting going...it's not too late to join! Here are the details...
What is the challenge?
An opportunity to stay motivated and LOSE WEIGHT this holiday season! With tips and support from lose it YOU CAN DO IT!!

What do I have to do?
Come to lose it meetings if you can! great recipes, yummy conversation, and lots of good advice to keep you on track. If you join the challenge you can weigh in each week with ME!

What if I can't make the meetings?

If you know you wont be there one week, please check the blog to find out what we talked about! Also you can weigh in with a fitness coach or front desk any time that is convinient for you.

What do I win?
the grand prize winner who loses the highest percentage of their body weight will win a MAKEOVER! massage, hair cut and color, new clothes, new workout gear...ect!

There will be other prizes for participating...
most inches lost
Body Fat
Great participation and attentence

What else?....
If you come to lose it 3 times now till the end of the year you will be invited to the Lose it end of the year dinner! It will be a great time to chill out with fellow lose it-ers and celebrate a GREAT year.

Did I answer everything?
email me with questions!
Gilly Funk
gillfunk@gmail.com

Halloween Candy

2011-10-30T19:33:00.001-07:00

All I am asking for is 9 weeks!

2011-10-30T19:24:00.001-07:00

Come join us at Lose it for the holiday challenge! The next 9 weeks are going to be crazy, but I know we can still lose weight. The only person stopping you is YOU! Come get the tools and support you need to make healthy choices this holiday season.
THERE WILL BE PRIZES INVOLVED! Not to mention an end of the year lose it! dinner. More details to come.
Join us at our new time TUESDAY at 10:15 and Thursdays at 6:30 pm

Things you need to know...

2011-10-25T08:13:00.000-07:00

So last week we talked about simple swaps that can save you big calories. Thanks for your input and giving me some new ideas!
Here are a few things to sum it all up...
FIRST....Use your brain, companies are SO GOOD at marketing their products and actually get us to think they are healthy when they aren't sometimes. So hopefully this class has armed you with the tools you need to investigate for yourself if a product is healthy or not.
Here are some things to remember

1. All-natural: This doesn’t really mean anything. No strict law mandates who can use this on their label. Plus, just because something is all-natural doesn’t mean it’s healthy. For example, salt is natural, but too much of it is a bad thing; or just because potato chips are all-natural doesn’t mean they’re good nutrients.

2. Low-fat, Reduced-Fat, Fat-free: If something is altered to have the fat removed, i.e. cheese, milk, peanut butter, then it went through some type of processing to get that way. This processing takes many nutrients out of the original source and in many cases adds dangerous chemicals to the mix.

3. Diet: If you insist on drinking pop you might as well drink regular. Diet has too many chemicals in it to make it “diet” and research has shown it’s actually going to have the opposite effect and cause you to gain weight.

4. 100% Fruit juice: Unless it says “not from concentrate” or you actually squeezed or juiced the fruit yourself, then it’s not 100% fruit juice. It’s really difficult to find fruit or vegetable juice that is actually straight up from it’s source

5. Organic: For the most part “organic” is legit in that the food items are produced in an earthly way without toxic chemicals and additives (as long as label reads “USDA Organic;” “made with organic ingredients” is not the same). You should definitely buy organic when you can, especially with meats, eggs, and dairy products. But just remember, organic does not necessarily mean healthy. Like Newmans Organic Cookies….they’re definitely a good option for a cookie but cookies in general are still not healthy for you.

REMEMBER.......The difference between maintaining your weight and gaining weight, for example, might be as little as a 250 calorie a day difference—just one bite-sized candy bar, or espresso drink at your local coffee shop.

Keep up the good work guys!

Use that pumpkin!!!

2011-10-25T08:09:00.000-07:00

How to Roast Pumpkin Seeds

1. Rinse pumpkin seeds under cold water and pick out the pulp and strings. (This is easiest just after you've removed the seeds from the pumpkin, before the pulp has dried.)

2. Place the pumpkin seeds in a single layer on an oiled baking sheet, stirring to coat. If you prefer, omit the oil and coat with non-stick cooking spray.

3. Sprinkle with salt and bake at 325 degrees F until toasted, about 25 minutes, checking and stirring after 10 minutes.

4. Let cool and store in an air-tight container.

Mock Chicken Noodle Soup

2011-10-21T09:15:00.000-07:00

Thanks Danielle for sharing this recipe. I made it last night with a few tweaks and my whole family loved it

*I added some cookied chicken (the recipe didn't call for it..?)
* I also used wild rice instead of noodles cause I had some cooked up already

Mock Chicken Noodle
2 Cans Garbonzo beans, rinsed
1 cup carrots chopped
1 cup celery chopped
½ cup onion chopped
4-6 C. water
Salt Pepper to taste (basil, parsley are good too)
Cooked Whole wheat noodles or wild rice

-Saute veggies in olive oil in Soup Pot (once done take out and set aside)
- Put water in pot with beans, simmer for 20 minutes
-Take ½ of beans/water and put in blender till smooth
-combine blended stuff with veggies and the rest of beans and water
-Add seasonings and simmer
*I substituted 2 cups water for 2 cups chicken broth

Honey Balsamic Dressing

2011-10-19T07:16:00.000-07:00

So I found this recipe on Allrecipes.com, this made a DELICIOUS home made salad dressing. It is my new favorite!!

1/2 Cup Balsamic Vinegar
1 small onion chopped
1 T reduced sodium soy sauce
3 T honey
1 T sugar
2 cloves garlic
1/2 tsp crushed red pepper
2/3 cup olive oil

Put all ingredients in blender EXCEPT OIL. Blend till well mixed and smooth, than slowly add oil and blend

It made a lot! and it doesn't take alot to enhance the flavor of your salad.

Review and Getting Back to Basics!

2011-10-18T20:46:00.000-07:00

Ok now seriously, I repeat myself alot, I also probably contradict myself alot but listen up cause this stuff holds true....

I challenged my lose it! pals this week to pick a couple things from this list and FOCUS on them.
BREAK OUT THE BLENDERIn a recent study, people given meals containing vegetable purees ate about 350 fewer calories over the course of the day and were just as satisfied as those given the same foods without the purees. That’s because purees increase the volume of a dish without contributing many calories. Did you know we habitually eat close to the same volume of food a day? so doesn't it make sense to fill up on foods that offer high volume, a feeling of fulness and satisfaction? FRUITS AND VEGGIES PEOPLE!! FRUITS AND VEGGIES

DOWN SIZE YOUR DISHES
Surprise: Choosing smaller dishes may help you downsize your waistline. That’s because people tend to automatically fill their plates no matter the plate size. The bigger the dish the more you end up eating.

DISPLAY FRESH FRUIT
Research shows we are more likely to eat something if we are visually reminded of it and it looks enticing. So, keep a big bowl of fresh fruit on your kitchen table where these healthy picks are visible and easy to grab

KEEP COLD WATER HANDY
People who drank two 8-ounce glasses of cold water before eating a meal ate about 80 calories less, according to a recent study. It goes back to if it's there you'll probably drink it. Grab that water bottle and have it with you everywhere you go, I don't care if you have to use the restroom more often. Drink at least 8 oz daily.

MAKE UNHEALTHY FOODS OUT OF REACH
Mom this post is for you... please put away the 15 candy and treat jars that are displyed around the kitchen, it makes it very difficult for me when I come visit. If it's there, and I keep seeing it, and I'm bored, it just might end up in my mouth. Did I say might?

Zucchini Pizza Bites

2011-10-18T20:45:00.000-07:00

Zucchini Pizza Bites
Gina's Weight Watcher Recipes
Calories: 124.8 • Fat: 5.7 g • Protein: 8.2 g • Carb: 10.4 g • Fiber: 3.0 g

Ingredients:
4 slices large zucchini 1/4" thick (or 1 medium zucchini cut on diagnal)
Spray olive oil
2 tbsp pizza sauce
1/4 cup part skim mozzarella
salt and pepper

Directions:
Cut zucchini about 1/4 inch thick. Spray both side lightly with oil and season with salt and pepper. Broil or grill for about 2 minute on each side. Top with sauce and cheese and broil for an additional minute or two. (Careful not to burn cheese)

I am going to add Turkey pepporoni

Making Your Own Probiotics at HOME!!

2011-10-13T11:58:00.000-07:00

So last week I talked a little bit about the benefits of a healthy digestive system. Really if your insides are opperating properly its going to effect everything from the way you feel, to the way your clothes fit, and your over all health. Here are two of my favorite make at home sources of probiotics. If these seem scary to you, go for the yogurt at the grocery store that says "active cultures" There is no where that says you HAVE TO HAVE a certain amount of probiotics (or healthy bacteria) every day, but I can honestly say that it keeps things moving down there if you know what I mean, and the more healthy bacteria you have the better your digestive system is going to work.

REJUVELAC

This is the only non dairy source of probiotics that I know about. And it's very cheap to make and has all those friendly bacterias. Every batch of rejuvelac is going to come out slightly different, I like to add it to my smoothie or put it in with other recipes that call for water. I think about 4 oz a day is just right for me.

1. soak about 1 cup of soft white wheat for 8-10 hours in a wide mouth jar
2. Drain (you can cover the top of the jar with cheesecloth or whatever you have that will allow water to drain out)
3. Place the jar at an angle and let the wheat sprout for 2 days MAKE SURE YOU RINSE AND DRAIN 2 TIMES EACH DAY
4. Pour water over the sprouted wheat, fill the water almost all the way full
5. Keep at room temprature for 2 days
6. Pour liquid off into another jar (this is your rejuvelac) Store it in the fridge and use within 2-3 days
7. Refill sprout jar and let sit for 1 day...pour off rejuvelac and refill again the third time let sit for one day and pour off your final batch.

You can make 3 batches

I hope this makes sense! leave a comment if you have questions
THis is a great tool for digestion and is also filled with vitamins B, C and E!!

KEFIR
A drinkable yogurt!
I watched this video to learn how to do my own at home. Watch the whole thing so it makes sense

SuPeR UlTrA MeGa LOSER OF THE MONTH

2011-10-13T11:02:00.000-07:00

Congratulations to Becky!! It was a close race for the month of September, there were so many people that lost weight. So good job to everyone and keep up the good work.
So now lets talk about the winner. Becky has been preparing for MRS Idaho coming up in November, she has been working out hard and developing some new eating habits, which isn't always easy when you have a kids and a husband you gotta take care of. The two things that Becky said have made the most difference for her are;
Drinking more water when Becky first came to Lose it she said she hardly ever drank any water. There are SOOO SOO SOOO many great weight loss and health benefits that come from drinking water. It has kept her full and feeling good.

The second thing....Portion Control This one is hard to master, but she has been eating smaller portions therefore cutting some serious calories from her diet.

Oh and I wanted to add that Becky has started to eat breakfast more consistently, even if it's just something small.

All these things are simple, they may not always be EASY but Becky can agree that it's been worth it.

KEEP UP THE GOOD WORK BECKY!! and good luck in the pageant.

100 Calorie Snack Packs...

2011-10-11T10:29:00.000-07:00

So I think people should stop buying these silly 100 calorie snack packs. Yes they do provide a controlled portion, which is the plus side. HOWEVER most of those packs are 100 EMPTY calories, they don't offer your body any sort of nourishment. They are a snack that will not keep you full for the most part and leave you wanting more calories to keep you satisfied.
If you have the time..check out this site I found

It gives you 100 healthy snack ideas under 200 calories :)

Are you toxic

2011-10-07T15:28:00.000-07:00

I think if your digestion is messed up than not only do you not feel "right" inside but it effects your overall health.
Take the Quiz and find out. If you answer yes to three or more of these questions, you could be displaying signs of toxicity.
Do you ever feel gassy or bloated?
Do you often get sinusitus, yeast infections, candida, diverticulosis or diverticulitis?
Do you suffer from fatigue, lethargy, joint pains, muscle aches, or weakness?
Are you subject to irritability, mood swings, anxiety, depression, poor concentration, a “spacey” feeling, or restlessness?
Do you suffer from nausea, bad breath, foul smelling stools, a bloated feeling, or intolerance to fatty or starchy foods?
Do you keep getting sick?
Do you have abdominal distention?
Do you have less than 3 or more bowel movements a day?
Do the foods you eat have preservatives, additives, dyes, or sweeteners added?
Do you or have you ever used artificial sweeteners?
Do you eat fast foods and/or eat out regularly?
Do you drink soda?
Do you eat fast foods and/or eat out regularly?
Do you drink decaf or excessive coffee regularly?
Do you drink alcohol?
Heres some gross stuff that is worth thinking about....
Did you know that a healthy person will have a bowel movement roughly 30 minutes after each main meal? Thats 2-3 bowel movements per day.

Did you know that your typical, average American packs around 10-12lbs of fecal waste in their colon?

Did you know that the typical, average American only has 2-3 bowel movements a week? Thats about 12-18 bowel movements per week short. Imagine how much waste is just sitting inside the average American!

Did you know that Toxins can contribute to a wide range of conditions? Some of these conditions include:
Stuffy head
Fatigue or difficulty sleeping
Digestion and other gastrointestinal problems
Food cravings and weight gain
Reduced mental clarity

SO WHAT CAN WE DO ABOUT IT
1. Eat plenty of fiber, including brown rice and organically-grown fresh fruits and vegetables. Beets, radishes, artichokes, cabbage, broccoli….

2. Cleanse and protect the liver by taking herbs such as dandelion root, burdock and milk thistle, and drinking green tea.

3. Take vitamin C, which helps the body produce glutathione, a liver compound that drives away toxins.

4. WATER WATER WATER!! DRINK IT

5. What about probiotics?? (good bacteria)
STAY TUNED TO LEARN WHAT FOODS HAVE THE GOOD BACTERIA, and ALSO HOW TO MAKE THEM FOR WAY CHEAP AT HOME.

Yummy Recipes

2011-10-07T15:23:00.000-07:00

I am on a chia fix, not only are these little things loaded with omega 3's they also make a great substitute for butter in most recipes, and also eggs depending on what your making. I made both these muffin recipes this week, the pumpkin was my favorite, thanks Jenny for sharing.
PUMPKIN CHIA MUFFINS
1 tablespoon chia seeds + 1/2 cup water (these will make a gel-like substance)
1 1/2 cups whole wheat flour
2 teaspoons cinnamon
1/2 teaspoon nutmeg
2 teaspoons baking soda
1/2 teaspoon salt
1 (16 ounce) can pumpkin puree
2 eggs
1 cup pure maple syrup
1 tablespoon vanilla
1/2 cup chopped walnuts (optional) or 1/2 cup pecans (optional)

Directions:

Pre-heat oven to 350°. Mix dry ingredients together in a bowl. In a separate bowl, mix all remaining ingredients. Fold the wet ingredients (fold in nuts now if you are using them) into the dry ingredients and spoon into paper-lined muffin or greased muffin tins. Bake for 25 minutes or until a toothpick inserted into the middle of a muffin comes out clean. Store completely cooled muffins in sealable plastic bags in the freezer.

I left out the nuts and added a handful of mini chocolate chips (what kid can resist a few bits of chocolate?) I also used 1/2 cup agave nectar because I didn't have maple syrup. The original recipe called for 1/4 cup oil. I forgot to add it. No one seemed to notice, except the muffins stuck to the paper liners a bit.

Carrot Chia Muffins
Ingredients
DRY WET
2 Cups flour (1 white 1 wheat) 2 T chia seeds
3 T Sugar ½ cup milk
1.5 tsp pumpkin spice 1 cup shredded carrots
¼ tsp salt 1.5 tsp vanilla
2 tsp Baking Powder ¼ cup maple syrup
½ tsp Baking Soda 1 cup applesauce
2 T cacoa nibs ¼ cup olive oil ( I didn’t put this in)
2 T raisins
Mix dry ingredients
Mix wet ingredients
Add together pour in muffin tins
Bake 375 25-27 minutes

New Youtube page

2011-10-04T19:54:00.000-07:00

So you can check out lose it videos on the new youtube page I set up. I have the B vitamin one from last week if you didn't get to watch it. It really is poorly done since I couldn't edit it. SORRY! but you get the idea
CLICK HERE TO WATCH

Tilapia

2011-10-04T19:50:00.000-07:00

This is the ingredients for the tilapia I bought at the store a while ago...this is the first time I've ever bought and eaten it...
Ingredients: tilapia, carbon monoxide

Why is there carbon monoxide listed in the ingredients??

I just LOVE home made salsa

2011-10-04T07:38:00.000-07:00

So some of you were there in class when we were talking about salsa and how NUMMY that stuff is, ESPECIALLY home made!!here's my favorite recipe with a little tweaking it is delicious But than the chips...:( how do you eat salsa without all the extra calories, fat and sodium from those crispy little devils. My answer was "I love salsa as a salad dressing" but I also love to dip. So.....I tried something.

I bought those corn tortillas in a package for $1
cut them up into chips, which literally took less than 5 minutes
baked them at 375 for about 9 minutes ish
And there you have it, a slightly healthier way to them for those chips and salsa addicts out there.

Here is the nutrition comparison
my home made corn tortilla chips
20 chips 100 calories
Total Fat 1g
Sodium 10 mg
Fiber 2g
Protein 2g

Tostitas Tortilla Chips
12 chips 140 calories
Total fat 7g
Sodium 100 mg
Fiber 1g
Protein 2g

So as you can see it's not a DRAMATIC difference, but it seems cheaper, and it tastes WAY healthier cause you don't have the greasy fat and the salt. The only reason I eat the chips is to get to that yummy salsa. Go get your crunch on.

Lots of Beans Chilli

2011-10-04T07:29:00.000-07:00

So I got adventurous and tried a vegetarian chilli. It was really good, family liked it which is always a plus. I didn't get that "where's the meat" question. :)
8 servings
Ingredients
1 (19 ounce) can black bean soup
1 (15 ounce) can kidney beans, rinsed and drained
1 (15 ounce) can garbanzo beans, rinsed and drained
1 (16 ounce) can vegetarian baked beans
1 (14.5 ounce) can chopped tomatoes in puree
1 (15 ounce) can whole kernel corn, drained
1 onion, chopped
1 green bell pepper, chopped
2 stalks celery, chopped
2 cloves garlic, chopped
1 tablespoon chili powder, or to taste
1 tablespoon dried parsley
1 tablespoon dried oregano
1 tablespoon dried basil
Directions
1.In a slow cooker, combine black bean soup, kidney beans, garbanzo beans, baked beans, tomatoes, corn, onion, bell pepper and celery. Season with garlic, chili powder, parsley, oregano and basil. Cook for at least two hours on High.
check out nutrition facts and full info here

BLACK BEAN BURRITOS

2011-10-04T07:27:00.000-07:00

SERVINGS 2
Ingredients
2 (10 inch) whole wheat tortillas
2 tablespoons olive oil
1 small onion, chopped
1/2 red bell pepper, chopped
1 teaspoon minced garlic
1 (15 ounce) can black beans, rinsed and drained
1 teaspoon minced jalapeno peppers
3 ounces reduced fat cream cheese
1/2 teaspoon salt
2 tablespoons chopped fresh cilantro
Directions
1.Wrap tortillas in foil and place in oven heated to 350 degrees F (175 degrees C). Bake for 15 minutes or until heated through.
2.Heat oil in a 10-inch skillet over medium heat. Place onion, bell pepper, garlic and jalapenos in skillet, cook for 2 minutes stirring occasionally. Pour beans into skillet, cook 3 minutes stirring.
3.Cut cream cheese into cubes and add to skillet with salt. Cook for 2 minutes stirring occasionally. Stir cilantro into mixture.
4.Spoon mixture evenly down center of warmed tortilla and roll tortillas up. Serve immediately.

Videos coming soon!

2011-10-03T15:31:00.001-07:00

A better way to "B" getting your B vitamins through food

2011-10-03T15:16:00.000-07:00

B VITAMINS
The benefits of B vitamins are great:
-- Ease Stress
--Treat anxiety and depression
--Aid memory
-- Relieve PMS
-- Reduce heart-disease risk
-- Helps Energize
--Better Mood
DEFICIENCES IN THE B VITAMINS IS VERY COMMON
For your information
If you think you might be deficent these healthy little B's please check out this link for more detailed info.. It will give specific instruction for people who are only eating veggies, or have serious PMS, or may be suffereing from depression.
CLICK HERE
Thiamine (B1)
Requirements increase with diets high in carbs and sugars
10-100 mg
Riboflavin (B2)
Higher doses shown to reduce migraine headaches
10-400 mg
Niacinamide (B3)
Helps increase energy; needed for DNA repair; niacin form can cause flushing
50-100 mg
Pyridoxine (B6)
Needed for neurotransmitters, such as serotonin; may relieve PMS
10-50 mg
Pantothenic acid
Speeds wound healing; high doses of panethine form can reduce cholesterol levels
10-100 mg
Folic acid (B9)
Lowers risk of heart disease, stroke, and birth defects; colon-cancer prevention
400-800 mcg
Cyanocobalamin (B12)
May improve memory and reverse mental fogginess
20-1,000 mcg
Biotin
High dosages, combined with chromium, improve blood-sugar control
30-100 mcg
Choline
Needed for normal brain and memory function
50-200 mg
Inositol
Helpful for depression and anxiety attacks
50-200 mg
Para-amino benzoic acid (PABA)
One of the few nutrients beneficial in scleroderma, a connective-tissue disease
30-100 mg

What 500 Calories Looks Like

2011-09-23T06:26:00.000-07:00

What do 3 ripe tomatoes, 3 pears, 2 green peppers, 3 cups of spinach, 4 small plums, 1 apple, 8 baby carrots and 1 onion have in common with a bag of cheetoes

Would you guess that they have the same amount of calories. ALL that yummy plant food has roughly the same amount of calories as that bag of cheetoes!

K so here's the lesson, something to think about....

Our stomach has receptors, one that recognizes the sheer volume of the food we eat, and the other the richness. Picture your stomach for a minute and look at the picture of the fruits and veggies one more time. 500 calories of plant based food is going to fill your stomach full, AND those receptors will send a message to your brain saying "I'm Full and satisfied"

NOW...when we eat 500 calories of unnaturally rich foods, like picture those cheetoes for a second. Those aren't going to fill up your stomach even half as full as the other stuff. So our brain knows we aren't full or satisfied, so what happens...we go searching for something else to eat. WE ARE OVEREATING TO SATISFY OURSELVES.

So...think about that picture this week as you make your food choices. There are all sorts of diet tips and tricks out there, but when it comes down to it, it's the CALORIES that matter most! Choose calories that will fill you up :)

Seed Bar

2011-09-20T07:03:00.000-07:00

THIS BAR IS NOT FOR BIRDS...
I just thought this picture looked like the bars, and its funny cause I eat like a bird sometimes, maybe in my next life I will come back as a robin.

Anyway this is my own personal recipe that I created this week. I LOVE IT! These bars taste so clean and are so nutritious. Try em out :)

1 Cup sunflower seeds
½ Cup pumpkin seeds raw
½ Cup unsweetened coconut
1/3 Cup Raisens
¼ Cup sesame seeds
¼ Cup slivered almonds
1 TB Flax seed
2 TB Chia Seeds
¾ tsp cinnamon
¼ Cup honey

Preheat over 325
Toast sunflower, pumpkin, sesame and almonds in the oven for about 10 minutes stirring once
Warm honey and cinnamon in a bowl in the microwave for 20 seconds
Pour toasted seeds and all other ingredients into bowl with honey
Stir to coat evenly
(If it seems sticky I like to add about ¼ cup of raw oats too)
All ingredients above fit perfectly in a 13x10 inch pan
Line the pan with parchment paper

Put back in oven for about 10 minutes.
Let cool
Cut into bars

The NEED for SEEDs

2011-09-16T02:49:00.001-07:00

I am so convinced we need more seeds in our diet. Here are a list of the seeds that I keep stocked in my pantry now, and I hope you will do the same. Take the seed challenge this week and make something with seeds! If it's good I want the recipe please!!

Sesame Seed (the ones on your hamburger buns)
Just a quarter-cup of sesame seeds supplies 74.0% of the daily value for copper, 31.6% of the DV for magnesium, and 35.1% of the DV for calcium (wow...who knew that little seed would back that sort of punch)

Copper is known for reducing inflamation and pain in joints, and especially for rhematoid arthiritis

Magnesium Supports Vascular and Respiratory Health

Calcium Helps Prevent Colon Cancer, Osteoporosis, Migraine and PMS

Flax Seeds

Thanks to my mother....I found out that you get the most our of your flax when it is ground up. That way your body can absorb the nutrients easier, makes sense huh. ButI still throw the whole seeds in oatmeal and salads, you still get that good fiber.
Flax is high in Omega 3's, which means it great for bone health AND since it's an anti inflammatory you're getting Protection Against Heart Disease, Cancer and Diabetes
You can enjoy the benefits of flax in the flour form, mill, oil and seed.

Pumpkin seed
That reminds me...halloween is coming :)
so as far as the seeds go, check out this list of health benefits and tell me you shouldn't have this food in your home
Prostate Protection
Improved Bladder Function
Prevention of Osteoporosis
Depression Treatment
Natural Anti-Inflammatory
Prevention of Kidney Stones
Treatment of Parasites
Lower Cholesterol
Cancer prevention

Ch- Ch- Ch- CHIA seeds
my new favorite seed. Let me tell you why.
They take on the taste of whatever you put them in
They have a unique "gelling" action once wet so they expand and keep you full for a LONG time.
It's loaded with soluble AND insoluble Fibers
Chia is the richest plant-source of Omega 3
It's actually a complete protein
The seed is full of anti oxidants
AND Chia gel can substitute for half the butter in most recipes! The food will bake the same and taste the same (or better) from the addition of the chia.

(I will test this out and let you know how it goes)
I'm also going to sprout them and eat the grass. :)

Sunflower Seeds
. Just a quarter-cup of sunflower seeds contains 90.5% of the daily value for vitamin E.
Sunflower seeds are a good source of magnesium. Numerous studies have demonstrated that magnesium helps reduce the severity of asthma, lower high blood pressure, and prevent migraine headaches, as well as reducing the risk of heart attack and stroke.

Try these seeds out for yourself. Look for another seed post soon, I am experimenting with a erergy seed bar. :)

Lose of the Month!

2011-09-08T10:55:00.001-07:00

Congrats to Kim Reed who lost 4.1% of her body weight in August!
How did she do it you ask?.....
-First August was a busy month, which it always helps when we are more active
-Kim focused on her sodium intake. She doesn't eat a lot of processed foods to begin with, but just keeping an eye out for those other salt shockers has helped her drop weight AND feel better.
-She has also been working on Portion sizes, ESPECIALLY on the foods a little more on the "unhealthy" side
-And the last thing kim mentioned was she added one more class a week to her exercise routing. She upped it to 6!

WAY TO GO KIM!! I am super ultra mega proud of you

Challenge for the week

2011-09-06T20:48:00.000-07:00

Don't forget your Mood n Food journal this week. IF you didn't pick one up at class than just keep a regular food journal and bring it to class on thursday. I just need one day! Thats all I ask.

What Type Of Mindless Eater Are You??

2011-08-30T10:32:00.000-07:00

Mindless eating can be a huge problem when it comes to losing weight and reaching your goals. Take this little quiz and begin to understand what type of minless eater you are so you can recognize not only what your eating but HOW your eating.

A) I tend to eat when I'm nervous, stressed or bored.

B) I tend to overeat when I am with my friends or at parties.

C) I tend to eat whenever I see food, particularly if it smells or tastes good.

D) I tend to eat at the same time of the day whether I am hungry or not.

E) I'm too busy to eat, I squeeze it in between tasks or while I'm working.

F) I tend to automatically follow diet "rules" instead of thinking through whether I want it or not.

G) I tend to eat well at meals but have difficulty during the holidays.

H) I tend to eat well during the day but snack as soon as the sun goes down.

I) All of the above

MINDLESS EATING TYPES:

If the statement above describes you, you might be...

A) Mindless Emotional Eater: You eat in reaction to emotions, any kind of feelings. Good and bad feelings lead to munching.

B) Mindless Social Eater: You tend to overeat in social situations or perhaps you match your friend or spouse's eating bite for bite.

C) Mindless Pleasure Eater: You are very reactive to your senses. Eating is often triggered by the wonderful aroma of cookies baking or spying a dish of goodies instead of to reduce your hunger.

D) Routine Mindless Eater: You like structure. You follow meal times and sometimes just eat on autopilot.

E) Multitasking Mindless Eater: You tend to eat while you work, make dinner, drive or play. Sometimes you over or undereat because you are distracted and your attention is divided between eating and doing something else.

F) Mindless Eating Dieter: You struggle with cravings and feeling hungry. When you follow diet rules instead of mindfully listening to what your body wants and needs, sometimes you end up not eating enough. Or, you overeat after you give up battling your cravings.

G) Mindless Special Events Eater: You might eat well day-by-day but tend to overeat on holidays, birthdays, celebratory dinners and special occasions.

H) Mindless Night Eating: You often eat well from sun up to sunset but at night you struggle with getting the munchies. You might even get up in the middle of the night to snack.

I) All of the above: A little of all of these sound familiar.

The Challenge this week is to pick 1 of these mindless eating habits and focus on it throughout the week. Make a plan for how you are going to improve and overcome these habits.

BACK TO SCHOOL

2011-08-26T07:12:00.000-07:00

So it's getting to be that time of year...finally :) Kids go back to school and they need a good healthy breakfast, a balanced lunch, and a fun nutritious after school snack! I hope some of these recipes below will help with that. Thanks for all that contributed. There are SOOO many ideas out there. Enjoy, and if you have one to share please email me gillfunk@gmail.com

hmmmm....What would you rather have your child eating....
This
or that

Get a GREAT Start to the Morning

2011-08-26T06:49:00.000-07:00

Breakfast Ideas

Wheat Berries
1 cup soft white wheat
2 Cups water
Stick in crockpot on low over night
Add mix ins like you would oatmeal

A healthy way to do pancakes
6 egg whites
2 whole eggs
1 cup oatmeal
1 tablespoon cinnamon
1/2 cup fruit (we usually do banana and frozen blueberries)
3 packets of splenda/truvia (I do a little honey instead)

blend all ingredients in blender and cook like a pancake
enjoy

Puff Pancakes (we call them GP’s at my house)
6 Eggs
1 C skim milk
½ cup white flour
½ cup wheat flour
½ tsp salt
1 TB butter (softened)

Mix WELL
Bake at 400 for 20 -25 minutes

Serve with; mayple syrup or jam

Baked Oatmeal
¾ cup applesauce
½ cup brown sugar
2 Eggs
2 C milk
3 C quick oats
2 tsp BP
2 tsp Salt
2 tsp vanilla
2 tsp cinnamon
Mix with mixer than pour into 9X13 pan
Bake for 25 min at 375
Serve with any type of fruit on top and a little whipped cream

Yogurt ParfaitN
onfat Plain Greek Yogurt
Sugar Free Jam
½ cup cottage cheese
Fruit
A “crunchy” of your choice
(Granola/plain cheerios/grapnuts)

Breakfast smoothie
FRUIT!
YOGURT!
SPINACH! Or other green
WATER!
ICE!

Oatmeal ADD INS
ANY dried fruit you like!
Chopped nuts (walnuts, peanuts, almonds, cashews….)
Peanut Butter
Honey or agave
Jam (I like to make it swirly for my kids to stir in)
Brown Sugar
Fresh Fruit (bananas and blueberries are my fav)
Sprinkles
Flax seed
Wheat Germ
Maple Syrup
Pomegranite seeds
Protein Powder
Fruit Yogurt
Cinnamon
Allspice
Chocolate chips ;)
Fat free cream cheese with fruit

Cinnamon Quinoa Breakfast
Yield: approx 4 cups
1 cup quinoa, rinsed
3 cups unsweetened almond milk
1/2 tsp vanilla
1 tsp cinnamon
1/4 tsp allspice
1/2 cup raisins
1 med apple chopped small (save some for garnish)
stevia or agave to taste
1/2 cup raw walnuts, chopped
4 tbsp raw sunflower seeds
1 cup fresh organic blueberries
optional – fresh raspberries, fresh strawberries, chopped pecans or almonds, hemp seeds
Method
Combine quinoa, almond milk, cinnamon, allspice, raisins in medium sauce pan. Bring to a boil and then place lid on pan and reduce to low heat. After 5 mins stir in chopped apple and simmer for approx 5-7 mins longer. Stir and check for remaining liquid and ifmost is absorbed then remove from heat, leaving lid on pan and let rest for 5 mins to absorb rest of the milk. If when you peek, there is still lots of liquid, simmer for 3-5 mins longer but keeping a close eye over the pot as this mixture can easily burn if left to boil dry, then let it rest for 5 mins. Taste for sweetness and adjust to your liking with 3-5 stevia drops or a dribble of agave syrup. You may not need any additional sweetener as the raisins and apple do add a nice sweetness that may be just perfect for you. Be cautious as even these natural sugars will spike your blood sugar levels and you want to minimize this.
Top each serving with walnuts, sunflower seeds, blueberries and remaining chopped apple. If I have raspberries or strawberries on hand I like to toss them on top instead or as well!

Home made Granola
2 C oatmeal
½ tsp cinnamon
1 cup coconut flakes
½ cup sliced almonds
½ cup raw sunflower seeds

Heat (barely)
2 TB butter
¼ Cup honey
1 tsp Vanilla
Pour warm mix over oatmeal mix
Stir will coated well
Bake on cookie sheet in oven on lowest setting for 3 hours in evening. Turn off oven and leave granola inside over night

Breakfast Cookie
1Large Banana
1/2 C natural Peanut Butter
1/2 C honey
1 tsp vanillla
1 Cup oats
1/2 Cup whole wheat flour
1/4 Cup powdered milk
2 tsp cinnamon
1/4 tsp Baking Soda
(And then I always add a little flax seed and some grape nuts for a crunch)
3/4 cup dried fruit

Bake at 350 9-11 minutes
drop cookies on sheet and smash down with spatula

Don’t forget EGGS
Scrambled
Over easy
Fried
Omelette style
Egg sandwhich with a little ham and cheese

Yummy Lunch Ideas

2011-08-26T06:47:00.000-07:00

Kids LOVE finger foods (don’t we all)
Send them with different veggies and dips to give them variety

Peanut-Butter-Ginger Dip
3/4 cup(s) creamy peanut butter
1/3 cup(s) very hot tap water
1/4 cup(s) honey
4 teaspoon(s) soy sauce
1 teaspoon(s) grated, peeled fresh ginger

Prepare Peanut-Butter-Ginger Dip: In medium bowl, with wire whisk, mix peanut butter, hot tap water, honey, soy sauce, and grated, peeled fresh ginger until smooth. Can be made early in day, but leave at room temperature. (Mixture will get too stiff if refrigerated.)

Cheesy Salsa Dip1
package(s) (8 ounces) light cream cheese
3/4 cup(s) cannellini beans, rinsed and drained
3/4 cup(s) medium-hot salsa

Prepare Cheesy Salsa Dip: In food processor with knife blade attached or in blender at low speed, blend 1 package light cream cheese and 3/4 cup rinsed and drained cannellini beans until smooth. Add medium-hot salsa; use pulsing action on food processor, or turn blender on and off, to incorporate salsa, but do not overblend; mixture should be chunky. Can be made early in day and refrigerated.

Carrot DipServe it with whole-grain bagels or steamed veggies for the younger set, while older kids might enjoy carrot sticks and cucumber slices
Ingredients
2 medium-size carrots, sliced
1/2-inch piece ginger, sliced
1/4 to 1/2 teaspoon curry powder
1/4 cup plain yogurt
2 tablespoons olive oil
1/2 teaspoon kosher salt (see tip below)
1/2 teaspoon white vinegar
1/2 teaspoon honey or sugar

Instructions
Steam the carrots and ginger over boiling water until the carrots are tender, about 10 minutes.
Blend them with the remaining ingredients in a food processor until smooth.

Honey mustard dip
Ingredients
1 pound sugar snap peas
2/3 cup plain yogurt
1/4 cup honey
2 teaspoons Dijon mustard

Instructions
Pinch the flower ends off the peas and remove the strings. Bring a large saucepan of lightly salted water to a rapid boil. Add the sugar snaps. Immediately drain them in a colander, then plunge the peas into a bowl of ice water for 5 minutes. Drain and pat them dry.
To make the dip, combine the yogurt, honey, and Dijon mustard in a small bowl. Serve the dip surrounded by the blanched sugar snaps. Serves 4 to 6.

Ideas from other parents....

"If you buy a thermos, the sky is the limit. We use the wide-mouthed, short kind. It is like eating out of a bowl. (Just don't forget to pack the fork or spoon!) I heat the food until it is piping hot; hotter than I would serve. By lunchtime it is just right. You can pack any casserole. I have even packed bite-sized pieces of pork chops, steak, hamburgers or pizza in the thermos. Sometimes I'll pack leftover taco meat and put the shell in a sandwich container."

"I have a picky eater who doesn't eat sandwiches, so we have lots of 'different' lunches. She eats a lot of 'rollups,' which are just slices of lunchmeat and cheese rolled up. You can also roll lunchmeat around a cheese stick if [your child] likes those.

"Another thing that was popular for a while was a bag of cut-up lunch meat and cheese and crackers so she could make her own 'sandwiches' out of them. Fortunately, she does like grapes, apple slices and applesauce, so I can always get a fruit in there. [Add] some juice and some cookies and we call it a lunch!"

"Tuna fish salad with crackers is a huge favorite of my son!

“To keep things cold I have a cool pack that I put in her lunch bag. She also loves to have a 'frozen yogurt' which is just a Go-Gurt that I freeze and send. I also freeze applesauce in a small container which keeps her food cold too”

"Homemade muffins: I do a batch, wrap them in saran wrap, then freeze them. They keep for weeks and they thaw well by lunch time.

Use a variety of breads;
Crecents
Bagels
Rolls
Pitas
Flat Bread
Whole Wheat Buns
Tortillas for wraps
Use cookie cutters to make sandwhich shapes

PB and J Roll ups
Roll out bread as flat as you can with roller
Spread Peanut Butter and Jam
Roll it up
Cut into mini logs

Sandwhich on a Stick
How do you turn a sandwich into a fun snack? Make it a stick-wich!
Ingredients
bread
cheese
lunch meat
grape tomatoes
lettuce
pickles
olive

Instructions
Cut up cubes of bread, cheese, and lunch meat (we ordered 1/2-inch-thick slices of ham and turkey at the deli counter).
Slide the cubes onto a skewer with other foods your child likes, such as a grape tomato, a piece of lettuce, a pickle, or an olive.
Set out a side of mayo or mustard for dippin.

HAM and Cheese Pita
Ingredients

2 (6-inch-diameter) pitas
2 teaspoon(s) Dijon mustard
8 slice(s) (about 4 ounces) thinly cut cooked ham
2 ounce(s) (1/2 cup) Jarlsberg light cheese

Directions
Preheat oven to 475 degrees F. Slice each pita horizontally in half, and place cut side up on large cookie sheet.
Spread 1/2 teaspoon mustard on each pita half. Top each with 2 slices ham and 2 tablespoons cheese. Bake 5 minutes or until cheese melts and pitas are toasted. Cut each sandwich in half to serve.

Some fun and EASY After School Snack Ideas

2011-08-26T06:37:00.000-07:00

Homemade Cinnamon and Sugar Chips
Whole wheat tortillas
Pam cooking spray
Cinnamon and Sugar
Preheat oven to 350
Cut toritllas into wedges
Spray lightly with pam
Sprinkle with desired amount of cinnamon and sugar
Bake till very lightly browned and crispy

Clean Eating No bake cookies--
Mix the following ingredients in medium saucepan:

1/2 c water
4 tbsp cocoa powder
1 c demerara sugar (evaporated cane juice, can get in the
bulk section at Winco)
---bring to boil for 1-2 min. stirring constantly!!

Then pour cocoa mixture over the following ingredients:

3 cups oats
2/3 c all natural peanut butter
1 tsp pure vanilla

Drop by tablespoons...cool for 10 min on wax paper.

A Healthier Fruit Dip1 (8 oz.) pkg. low fat cream cheese, room temperature
1 (6 oz.) container vanilla yogurt
1 tsp. vanilla extract

Chocolate Hazelnut Spread (makes 1 1/4 cups)
1 Cup Hazelnuts
1/4 Cup Agave or Honey
2 Tbsp Cocoa Powder
3 Tbsp Hot Water
1. Preheat oven to 350 F degrees.
2. Place hazelnuts on a baking sheet and toast for 15 minutes.
3. Remove hazelnuts to a kitchen towel, cover and rub to remove the hazelnut skins.
4. Place hazelnuts in a food processor and chop for 30 seconds.
5. Add the remaining ingredients and puree.
6. Serve with crepes or as a dip for fruit.

Makes 3/4 cup
Hands-on time: 10 minutes
Total time: 20 minutes

Sunflower Oat Bars2 1/2 cups rolled or quick oats (substitute gluten free oats if needed)
1 cup sunflower seeds (raw or toasted)
1/2 cup raisins
1/2 cup carob chips (or cacao nibs)
2/3 cup nut or seed butter of choice
1/2 – 2/3 cup agave nectar or brown rice syrup (adjust based on how well things stick together)

1) Mix oats, sunflower seeds, raisins, and carob chips in a large bowl.

2) Whisk together nut butter and agave. Pour into oat mixture, and mix well, till everything is sticky and combined. If it’s too dry, add a bit more agave.

3) Press mixture into a shallow baking dish that you’ve lined with foil or saran wrap. Cover with more foil/saran, press well into the baking dish, and refrigerate for 4 hours. Cut into bar shapes, wrap, and keep refridgerated till ready to use. They ought to last two weeks at least.

And easy snack kids can make…Crush 4 graham crackers in a quart size Ziploc bag with a rolling pin
Mix crumbs from crackers in a bowl with half cup raisens
Half cup peanut butter
And 4 TBS honey
Roll out a teaspoon of batter into a ball and flatten into a cookie shape
Press lightly into coconut flakes

Don't forget .....
Cottage cheese and Fruit
Veggies and hummus or dip
Ants on a log
Ham roll ups
Fruit leather or homemade fruit roll up
Dried Fruit
Nuts
Yogurt and Fruit
Cheese and Crackers

Vegan 5 minute sunflower oat bars

2011-08-23T21:40:00.000-07:00

So Easy
So fast
So tastey!
And you can really get creative with these. Adding pretty much whatever healthy seed, nut, dried fruit you want!
Makes 10-12 bars

2 1/2 cups rolled or quick oats (substitute gluten free oats if needed)
1 cup sunflower seeds (raw or toasted)
1/2 cup raisins
1/2 cup carob chips (or cacao nibs)
2/3 cup nut or seed butter of choice
1/2 – 2/3 cup agave nectar or brown rice syrup (adjust based on how well things stick together)

1) Mix oats, sunflower seeds, raisins, and carob chips in a large bowl.

2) Whisk together nut butter and agave. Pour into oat mixture, and mix well, till everything is sticky and combined. If it’s too dry, add a bit more agave.

3) Press mixture into a shallow baking dish that you’ve lined with foil or saran wrap. Cover with more foil/saran, press well into the baking dish, and refrigerate for 4 hours. Cut into bar shapes, wrap, and keep refridgerated till ready to use. They ought to last two weeks at least.

Good Breakfast and a fun idea for the kids!

2011-08-22T07:33:00.000-07:00

Quinoa Breakfast Porridge

So I can't help but think of the story, Goldilocks and the Three Bears when I hear the word porridge. I have never had porridge before and thought it would be fun to try it with Quinoa.

Afraid that my kids wouldn't touch the goopy stuff I decided to make it more entertaining for them. I had them gather up 3 stuffed animal bears, one small, one medium and one large and put them around the table with us. As we ate our porridge we told the story of the three little bears.

The kids LOVED it, and they cleaned their bowls.

HERES THE RECIPE

NOTE!****
I didn't have an immersion blender? so I just used a regular blender to blend it up a bit.

Also for the kids I had them stir in a little bit of homemade jam and topped it with bananas. But you can get totally creative and put whatever you have on hand into this stuff. (dried fruits...nuts...ect...)

Lots of new CLEAN recipes.

2011-08-20T20:10:00.000-07:00

Keep it tight Tilapia

Satisfy your taste buds and set your metabolism on fire with this delicious recipe! Cayenne, ginger and mustard are three ingredients that help you burn fat just by eating them!
Ingredients
• 1/4 cup / 60 ml best-quality olive oil
• 3 cloves garlic, minced or pressed
• 1 tsp / 5 ml paprika
• 1 tsp / 5 ml ginger
• 1 tsp / 5 ml fresh ground black pepper
• 1 tsp / 5 ml dried mustard
• 1 tsp / 5 ml oregano
• 1 tsp / 5 ml chili powder
• 1 pinch cayenne pepper
• 4 tilapia filets, thawed
Preparation
Preheat your oven to 400ºF/ 205ºC. Line your baking sheet with parchment paper.
In a medium sized bowl combine olive oil, garlic and seasonings.
Dip each filet into the seasoning and place it on the baking sheet.
Pour any remaining seasoning over the filets on the sheet and place the baking sheet in the oven.
Bake for 10 minutes

Accidentally Vegan Oatmeal Cookies

Ingredients
3 T. ground flax plus 9 T. water
1 cup sugar free/natural applesauce
2 t. vanilla
1 T. honey
3 cups oats
1 cup whole wheat flower
1 t. baking soda
1 t. cinnamon
dash of salt
1 cup raisins
1 1/4 c. sucanat
Instructions
Preheat oven to 350.
Mix all the dry ingredients, plus raisins and almonds, in a small bowl.
Mix all the wet ingredients in a medium bowl
Add dry to wet.
Bake for 12-14 minutes.

Tips & Bonus Information
These were so delicious....
Yield: 24-36 depending on how big you make them.
Preparation Time: 10 minutes
Cooking Time: 12-14 minutes

SWEET POTATO BUTTER

This is so yummy on a slice of bread, on top of pancake, or mixed in with oatmeal. Use it as a spread or put a tbsp. in oatmeal. I did the recipe on my own from an older recipe so I do not have nutritional value, but all of the ingredients are clean. Enjoy!!
Ingredients
2 cups cooke, mashed sweet potatoes
3/4 cup honey or Agave nectar
1 tsp. cinnamon
1/4 tsp. cloves
1/4 tsp. ginger
2 tbsp. lemon juice
Instructions
Combine all of the ingredients into a sauce pan and cook over low heat for about 25 minutes. Mixture should be thick and smooth. Place in jars and let cool!
Yield: This can be frozen. I place a jar in the fridge and freeze the others. It will last in the fridge for a few weeks.

I brought this popcorn in to share with you guys last week. It was a HIT!
Cinnamon Sugar Popcorn

8 cups popped popcorn (popped without salt or fat)
cooking spray
2 tablespoons sugar
1 teaspoon ground cinnamon
1/2 teaspoon salt
1 1/2 tablespoons butter, melted
Directions:
1
Place popcorn in a large bowl.
2
Lightly coat popcorn with cooking spray; toss well.
3
Repeat procedure.
4
Combine sugar, cinnamon and salt in a small bowl.
5
Drizzle popcorn with melted butter; toss well.
6
Sprinkle with sugar mixture; toss well to coat.

Your Challenge for the Week

2011-08-20T19:50:00.000-07:00

We are a nation of supersized portions and super sized people. Most people I talk to eat fairly healthy, or at least know what healthy food they should be eating. The problem usually comes down to Portion Control. Why is it so hard for us to eat the right portions?
There are a few things that contribute to us eating more food at any single occation
-LARGER PACKAGES AT GROCERY STORES
-LARGER SERVINGS AT RESTARAUNTS
-LARGER DISHWARE AT HOME
Are brains are trained to want to eat MORE when there is more available, wether we need it or not :(

Most of us don't know what the "correct" portion size should be...making it VERY difficult to estimate how many calories you could possibly be scarffing down in one sitting.

CHECK THIS OUT
For one week I want you to eat off a 10 inch plate for your largest meal of the day. Think small...your stomach will thank you! We can mindlessly eat less by making this little change.

Are you over doing it on the snacks?

2011-08-17T05:54:00.000-07:00

Last week I asked the question...DO WE NEED SNACKS IN OUR DIET?
Most of you said "YES", for a variety of reasons. And I would have to agree :)
HOWEVER!!! I suspect that some, if not most, are over-doing it on the snacking. Heres a great way to find out! If you haven't calculated your calorie needs using the BMR formula please click here get out your calculator
DONT FORGET TO SUBTRACT 500 IF YOUR GOAL IS TO LOSE WEIGHTHere is the formula if the link doesn't work
English BMR Formula
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

Then do this.....

Harris Benedict Formula
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

•If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
•If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
•If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
•If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
•If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

Than minus 500 if your goal is weight loss
oh what was that? it seems really high? k well you might have estimated your daily acitivity a little high, try again.

Ok still seems high? well let me ask this question....Do you know how many calories you eat in a day right now? Not guessing...do you KNOW? Until you KNOW what you are eating, this daily calorie number is meaningless. (get ready for a food journal lecture)
I HATE counting calories, and I don't LOVE writing down everything I eat. BUT I promise you guys, we have got to do this at least once so we can figure out what we are really consuming. It will be very eye opening and helpful.

So once you have your recomended calorie needs than divide them out into meals and snacks...like this...
Say I need 2000 calories in a day
so to divide it out....
500 calories each meal (1500)
than I have 500 calories left over for snacks
I will have two snacks that are about
200 calories each (400)

Knowing this will help me ESPECIALLY when it comes to snacking....I can have a handful of nuts for a snack...just not 4 handfuls.

I think you will find that we do not NEED as many snacks as you think. And they definetly don't need to be large snacks.

HOPE THIS HELPS

Loser of the month!!!

2011-08-13T18:49:00.000-07:00

July's SuPeR UlTrA MeGa LoSeR of The month is....DRUM ROLL...
MELISSA WOODLAND!
Last month she was able to shave 3.7% of her body weight. Melissa ate pretty healthy to start with, but knew she needed to make a few tweeks. There are two main things she has been focusing on since starting lose it....
1. Filling up on fresh produce (especially from her garden) Fruits and Veggies not only pack a big nutritional punch but they have alot of fiber and water so they keep you full on less calories.

2. Not eating after 7 p.m. Night time mindless munching will RUIN your calorie budget in a hurry. This simple tip has helped Melissa a ton.

Keep up the good work! keep the motivation! and thanks for having such a positive attitude. YOU ROCK GIRL!!!!!

11 healthy Dips and Spreads

2011-08-10T21:17:00.000-07:00

I don't know about you...but I love a good dip! But what I also know is that typically they are a calorie trap. I came across these 11 "healthier" dips and spreads and can't wait to try some of them with fresh veggies from the garden. GOTTA LOVE SUMMER!
oh ....and you can see the nutrition facts too :)
click here

AUGUST PANTRY CHALLENGE/ FOOD DRIVE

2011-08-06T06:39:00.000-07:00

It's time for a HUGE challenge you guys! This week at lose it I challenged the class to have "PACKAGE FREE WEEK" (an no...packaged carrots and fine) but you know what I'm talking about. Chips! Snack cakes! Crackers! Candies! Tuna Helper! Frozen Pizza! ...must I go on? I know this is so hard, but even if you can complete a couple days package free YOU WILL FEEL BETTER! and keep it up and you will look better too :) You will see and feel the benefits I promise
SO! its time we go through our pantries and start looking at the food that is going into our bodies. Check out ingredients, look at all those words you don't recognize, we don't want all that inside of us! it is no good and we need to get it out of our homes.

THATS WHERE THE FOOD DRIVE COMES IN....
I do feel a little guilty saying "we are too healthy for this food now but let us give the crap to someone else to eat and ruin their bodies" But I can't stand waste and don't like to just throw it all out. So we will decide "WHO" we give this food to later. Until than..bring your unwanted packaged items to the Y, I will be setting up a box at E and CR today. :) Get your other Y friends on board, even if they aren't a part of Lose it! they can still get super healthy like we are :)

Thanks for all you do! And I will be coming around this month to help go through pantries. I have a few volunteers already, but if you'd like this amazing opportunity ;) than comment or shoot me an email. We willl work together on this you guys, lets feel our best at the end of this month!

And can someone come ORGANIZE my pantry, most of you know I'm not the MOST organized person on planet earth. I want it to look like that one above...minus the packaged stuff ofcourse.

Easy home made icecream in a flash

2011-08-03T20:42:00.000-07:00

I love this recipe because it's one serving...when you're feeling the need for a sweet you just shake shake shake....and after you burn 90 calories shaking the icecream up you'll be ready to eat this 95 calorie snack :)
Ingredients for Ice Cream:
1/2 cup milk (I use skim)
1 tbsp. (3 tsp.) sugar
1/4 tsp. vanilla extract (or any flavor extract)

Ingredients Needed to Make Ice Cream (not eaten):
Ice cubes
6 tbsp. salt

Tools Needed:
Measuring utencils (tsp., tbsp., 1/2 cup)
Resealable Ziploc Bags ( 1 pint and 1 gallon sized)

Directions
Place milk, sugar and extract in pint sized bg and seal.
Fill gallon sied bag halfway with ice cubes.
Add salt to ice.
Place the pint sized sealed bag inside the gallon sized bag on top of ice.
Seal gallon sized bag.
Shake bags vigorusly for about 4 min or until mixture inside pint sized bag freezes.
Remove pint sized bag from gallon sized bag.
Discard contents of gallon sized bag.
Place contents of pint sized bag into bowl and ENJOY.
Makes 1 serving.
(Variation: add berries, nuts, or granola if desired)

Comments:
I use this recipe if I'm craving Ice cream because it has less than 95 Calories and is quick and easy to make from ingredients that are always in my house. I've also used this Recipe as a fun cooking session with pre-schoolers they love the process and get to eat ice cream in the end. If you are craving say strawberry ice cream they so make strawberry extract and you can just substitute that for the vanilla extract.

Number of Servings: 1

RECIPE IF THE WEEK

2011-07-31T11:18:00.000-07:00

Greek-style Pita Sandwiches
Makes 2 servings
PointsPlus™ value | 6 per serving
Ingredients
1 large whole wheat pita
2 Tbsp hummus, plain, lemon or red pepper flavor
2 Tbsp plain non-fat yogurt, Greek-style recommended
6 oz deli-sliced turkey
1/2 cup chopped cucumber
1/2 cup chopped tomato
1/4 cup reduced-fat crumbled feta cheese
Instructions
Cut pita in half. Spread 1 tablespoon each of hummus and yogurt inside each pita half. Fill each half with 3 ounces of turkey, 1/4 cup each of cucumber and tomato, and 2 tablespoons of feta. Yields 1/2 stuffed pita per serving.

ZUCCHINI OVEN CHIPS
Ingredients 4 servings
1/4 cup dry breadcrumbs
1/4 cup (1 ounce) grated fresh Parmesan cheese
1/4 teaspoon seasoned salt
1/4 teaspoon garlic powder
1/8 teaspoon freshly ground black pepper
2 tablespoons fat-free milk
2 1/2 cups (1/4-inch-thick) slices zucchini (about 2 small)
Cooking spray
Preparation
Preheat oven to 425°.
Combine first 5 ingredients in a medium bowl, stirring with a whisk. Place milk in a shallow bowl. Dip zucchini slices in milk, and dredge in breadcrumb mixture. Place coated slices on an ovenproof wire rack coated with cooking spray; place rack on a baking sheet. Bake at 425° for 30 minutes or until browned and crisp. Serve immediately.
Nutritional Information
Amount per serving
Calories: 61 Carbs 7.6g
Calories from fat: 28% Fiber 1g
Fat: 1.9g Cholesterol 5 mg
Saturated fat: 1g Iron .6 mg
Monounsaturated fat: 0.5g Sodium 231 mg
Polyunsaturated fat: 0.2g Calcium 87 mg
Protein: 3.8g
Visit the lose it blog…..www.lose-it-ymca.blogspot.com also find the Y on face book J

Thank you to our guest speaker...Natasha!

2011-07-31T11:03:00.000-07:00

Natasha shared alot of good info with us...but there are a couple of things that really stuck out to me and for those of you that couldn't make it I thought I'd share them with you.

in a nut shell...
she started off running from telephone poll to telephone poll
She has now completed a marathon, a triathalon and several other races
She suggests finding motivation through inspirational music
She made health a priority in her life...which helped her lose weight...but she also lost other things...
-sometimes you lose friends who aren't supportive
-lose time to do other activites like crafting or scrapbooking
She found that people who love you don't always want you to change
She find joy and energy through eating the right foods
She has kept her weight off for about 3 years...and THIS IS TRULY AN ACCOMPLISHMENT

Thank you natasha! you are an inspiration

think I found my new juicer

2011-07-31T11:02:00.000-07:00

manual wheatgrass juicer

Tomorrow at lose it!

2011-07-27T15:58:00.001-07:00

My friend Natasha Solomon will be our guest speaker tomorrow. I have watched her change her lifestyle over the last few years. She is so amazing and inspirational. She will share how she got healthy AND more importantly how she kept the weight off for over 3 years.
Plus only this is the last weigh in for July!! you could be in the running for LOSER OF THE MONTH

LoserS of the Month

2011-07-24T09:52:00.000-07:00

We are all way proud of Katie and Barb for their amazing motivation and hard work. Everyone who knows them can say they are working their butts off and their dedication to becoming the healthiest they can be is an inspiration. For the month of June they both lost over 4% of their body weight. Keep it up girls! Keep it up!

Join katie and barb and the rest of us for Lose it! Thursday at 10 and 6:30 at the Elizabeth St. Y

To eat healthy....

2011-07-19T06:53:00.003-07:00

You gotta try new things.
I tried beats this week on my salad...:)
I actually like them I think.

What kind of sugar addict are you?

2011-07-19T06:46:00.000-07:00

Beating those sugar cravings can help gain control of your weight. We (I see way because myself included) eat WAY WAY WAY to much sugar, in all its forms. Even fruit people!! Yes fruit is amazing, and yes you should eat it. That being said, it's summer and fresh fruit is all over and its very easy to go overboard on those natural sweet treats. Remember they still have calories and lots of...you guess it...SUGAR. My personal "rule" is 2 maybe 3 servings a day at the most.

So on top of all the natural sugars we are consuming than you have all the sugar that is added into everything. Be aware this week of how much sugar you are taking in. it may surprise you, start to cut it out...and come to lose it this week to discuss ways you can get over your sugar addiction.

so which addict are you??
And has anyone else besides me every experienced serious sugar withdrawls?!?!

The 4 Types of Sugar Addiction
It is critical to know what is driving your addiction, so the first step is figuring out which type(s) of sugar addict you are. There are 4 main types. These are:

TYPE 1: Exhausted and hooked on “loan shark” energy drinks (full of caffeine and sugar)
For day-to-day fatigue that causes sugar (and caffeine) cravings, sometimes all that is needed is to improve nutrition, sleep and exercise, so that your energy will improve and you won't need sugar and caffeine for an energy boost. In my upcoming blogs, I will teach you how to turbo charge your energy in an easy and healthy way.

TYPE 2: Feed me now or I’ll kill you ― when life’s stresses have exhausted your adrenal stress handler glands
For those of you who get irritable when hungry and crash with stress, it is important to treat your adrenal exhaustion. Otherwise, telling yourself to not eat sugar while your blood sugar is crashing is like telling someone who is suffocating not to breathe.

TYPE 3: The happy Twinkie hunter
For those of you with sugar cravings caused by yeast/Candida overgrowth ― often associated with nasal congestion, chronic sinusitis or spastic colon. If you have chronic nasal congestion, sinusitis, spastic colon or irritable bowel syndrome, treating yeast overgrowth is critical.

TYPE 4: Depressed and carb-craving around your period or around menopause/andropause
In my upcoming blog posts, I will look at each type of sugar addiction individually. To make it simple, I will offer a simple quiz that will tell you what kind of sugar addict you are, and then outline a simple and organized treatment program for your type!

(from Doctor Oz website)

For those of you wanting to sprout...

2011-07-14T06:44:00.000-07:00

visit this website and it will give you complete directions on how to sprout all sorts of seeds!!
Please leave a comment if you have any questions

Avacado Mango Salsa

2011-07-12T08:29:00.001-07:00

AVACADO MANGO SALSA

Prep Time:
20 Min
Ready In:
20 Min

Original Recipe Yield 8 servings
Ingredients
1 avocado - peeled, pitted and diced
1 lime, juiced
1 mango - peeled, seeded and diced
1 small red onion, chopped
1 habanero pepper, seeded and chopped
(you can try a different type of pepper if you’d like, some have used red and green peppers, some jalepeno peppers…)
1 tablespoon chopped fresh cilantro
salt to taste
Directions
Place the avocado in a serving bowl, and mix with the lime juice. Mix in the mango, onion, habanero pepper, cilantro and salt
Nutritional Information
Amount Per Serving Calories: 63 | Total Fat: 3.8g | Cholesterol: 0mg

Wheat Grass Miracle

2011-07-11T19:15:00.001-07:00

If you missed class this week you missed out on tasting delicious fresh wheat grass juice. k, so some of you thought it wasn't totally yummy, but after we discussed the benefits I think we are all sold on how amazing this green little grass is.

Make it yourself...
Here's what you need.
atleast 2 regular sized cafeteria trays
wide mouth jar
about 3/4 cup hard red wheat
organic potting soil
AND SUNSHINE :)

put seed in jar and fill with water
Soak for 6 hours
Drain out all water and set at an angle to drain
let sprout for two days
once the wheat has sprouted a little tail its ready to plant
Spread soil over one tray about one inch thick
sprinkle seeds evenly over soil, try to avoid clumping, they can be slightly touching but not laying on top each other.
Water well and cover with other tray, set away from sunlight
After about 3 days your grass will grow and push the tray up a bit,
Take the top tray off...water your grass and place in the sunshine
Let grow till it gets about 4-8 inches
THAN JUICE!!
you have to have a juicer that is designed to juice wheatgrass
1-3 oz a day is plenty, start with one to see how your body responds.

WEIRD FACT
Did you know wheat grass juice closely resembles human BLOOD...KREEPY right? the only difference is hemoglobin contains Iron and chloryphyl has magnesium.

The cool thing about this is it doesn't take much to break it down to a form that is useable to your body. I feel energy flow through my blood when I drink wheat grass...that sounds so strange I know. But try it for yourself. :)

The Amazing Living Foods Lifestyle

2011-07-01T08:52:00.000-07:00

This week we talked about sprouting and livings foods. I think it went very well, and everyone that attended seemed to really be fascinated, as I was when I first got into this. Here is some of the stuff we covered. If you have questions...PLEASE contact me, I'm here to help and learn along with you. Let's get healthy together!

What is a living food?
When a seed soaks up its fill of water it becomes ALIVE! It goes from a dormant seed to a living food (amazing) and that it the biggest nutritional jump in the entire sprouting process.

What are the benefits of sprouts? sprouts and other living foods are the most nutrtionally concentrated foods. They are HIGH in fiber, have plenty of enyzymes which makes them a high energy food, they contain loads of vitamins and even quite a bit of protein. Also one thing I have noticed in myself, is they work wonders for digestion. Those little sprouts are pre digested, which means it doesn't take much work for your body to process them, they pretty much digest themselves!
When you eat animal protein your body has to convert it to a simple amino acid, but whne you eat the yummy stuff from your sprouts and other living foods its already in the form of a simple protein

At class I went over a bunch of different seeds that you probably already have at home that you could sprout! Check out sproutpeople.org
They have detailed directions on how to sprout. I don't use a sprouter I just use wide mouth jars so if you have questions or want to learn about that then shoot me an email
gillfunk@gmail.com

The healthy benefits are amazing you guys! I'm not expecting any of you to immedietly consume only living foods. But I think this is a GREAT way to supplement what you are already doing. and I can say first hand that I feel better and have more energy when I eat these things. Try it for yourself

NEXT WEEK WE WILL HAVE WHEAT GRASS

PLEASE COME THIS WEEK

2011-06-29T15:44:00.001-07:00

I am going to pass on my knowledge of sprouts and other living foods (I don't know that much...but what I do know is that they are awesome)
AND I am going to bring a yummy sampling of a sprout breakfast. So delicious and satisfying, you wont want to miss this week. Its new stuff we have never covered before!

A new site for Clean Eating recipes...check it out

2011-06-23T05:40:00.000-07:00

Find these recipes and way moreClean Eating Guilt Free Spinach Burgers
Ingredients:
1 lb certified organic grass fed ground beef
1/2 cup onion, finely diced
2 tbsp ‘clean’ Dijon mustard
1 tbsp ‘clean’ worcestershire sauce
2 clove garlic, minced
3/4 cup spinach puree (see notes)
toppings of your choice (optional)
4 ‘clean’ hamburger buns (optional)

Preparation:
In a large bowl mix together all of the ingredients using your hands. (If your mixture is too wet to form a patty add in 1/4 cup of whole wheat breadcrumbs.)

Add all the ingredients to a large bowl and mix together
Using a burger press or your hands, form the mixture into 1/3 inch thick patties.
Following the instructions per your grilling unit, grill the burgers to your desired doneness.
Top with your favorite toppings and ENJOY!
Nutritional Info:
Makes 4 servings.
Serving size 1 spinach burger.
Nutrients per serving: Calories: 200.5, Cal. from Fat: 82.5, Total Fat: 9g, Sat. Fat: 5g, Carbs: 5.5g, Fiber: 2g, Sugars: 1.5g, Protein: 25g, Sodium: 201.5mg, Chol: 75mg
Notes:
Any leftover burgers can be stored in an airtight container in the fridge for up to 3 days.
To make the spinach puree simply add fresh spinach to a blender or food processor and process until pureed. About 4 large handfuls makes 3/4 cup.

More recipes and tips
www.lose-it-ymca.blogspot.com
Also find the Y on face book J

Clean Eating Cheesecake Stuffed Raspberries

Ingredients:
4 ounces Neufchatel cheese, room temperature
1/2 tbsp raw honey
1/2 tbsp vanilla
1/2 tsp cinnamon
1 pint fresh raspberries
Preparation:
Wash your raspberries under cold water and set out to dry for about 10 minutes.
In a small bowl mix together the Neufchatel cheese, honey, vanilla and cinnamon. The mixture should be smooth and spreadable.

Piping bag with various size tips
Fill a piping bag (you can also use a plastic bag and simply cut the corner off) with the cream cheese mixture and using a small decorative tip fill each raspberry with the cream cheese filling.
Place the stuffed raspberries in a bowl or on a plate and refrigerate for 30 minutes (I realize it’s evil to ask you to wait 30 minutes before eating these but they really are better once the cheesecake ‘sets’.)
Remove from the fridge and ENJOY!
Nutritional Info:
Makes 4 servings.
Serving size 1/2 cup.
Nutrients per serving: Calories: 122,5, Cal. from Fat: 64, Total Fat: 7g, Sat. Fat: 4g, Carbs: 12g, Fiber: 5g, Sugars: 6.5g, Protein: 3.5g, Sodium: 114mg, Chol: 22mg
Notes:
These are best when you eat them within 24 hours. The cream cheese filling will keep for up to 5 days in the fridge so fill only the raspberries you can eat within the 24 hour time period.

7 "healthy" foods that might be making you FAT

2011-06-12T17:26:00.000-07:00

I'm finding that alot of us think we are making "healthy" choices when it comes to eating well. But the truth is there are a whole bunch of foods out there that are probably not as diet friendly as we think.
Check out this link

Simple reminders on how to cut 500 calories everyday

2011-06-12T17:21:00.000-07:00

Tap your footYour skinnier friends are probably fidgeters, who burn up to 350 calories a day just by tapping their feet or being restless.

Try it for a few days. Walk around while you’re on the phone, or tap out a tune with your hands or feet (in the privacy of your own office, of course).

In fact, do a couple of swaps a day and you can drop 10 pounds in 5 weeks! So try these 25 easy tweaks—and get the slim body you want in no time.

Be Careful with the nutsEspecially if they’re in a big bowl. The bigger the serving bowl, the more you’ll eat, Cornell University researchers say.

Nuts have heart-healthy fats, but they’re also high in calories: 1 handful (about 1 ounce) of oil-roasted mixed nuts has 175 calories; 3 handfuls have 525. Cut out nuts altogether and save more than 500 calories.

Can’t resist ’em? Eat pistachios: 2 handfuls are just 159 calories, and the shelling will slow down your munching.

Don’t eat in front of the TV You’ll eat up to 288 calories more, according to research from the University of Massachusetts.

Instead, eat at the table, and trade 1 hour of TV for a casual walk. Together, that’s 527 calories burned.

Limit salad toppingsA big salad might seem healthy, but all those goodies on top can make it more calorie-laden than lasagna or fettuccine Alfredo. Cheese crumbles, caramelized nuts, bacon, avocado, dried fruit, croutons, and vinaigrettes can add lots of calories.

Save 500 or more calories by having just one topping, adding flavorful but lower-cal veggies (roasted bell peppers, grilled onions, or mushrooms), and using half the dressing.

Use smaller plates Swap your 12-inch plate for a 10-inch one. You’ll eat 20 to 25% less—and save up to 500 calories.

You won’t feel any less full, either, researchers say.

Skip the whip Or at least size it down. Dessert-like coffee creations can contain as many as 670 calories, with large sizes and options like whipped cream, whole milk, and syrups.

Craving whipped cream? Try it on a shot of espresso for a total of just 30 calories. You save 640 calories!

Count your chips (and crackers) No, you can’t eat your snacks from a large bag or box because it’s waaaay too tempting to eat until the bag is empty. (Remember Oprah’s blue corn–tortilla chip confession?)

A chip-bender to the bottom of a 9-ounce bag is 1,260 calories sans the dip. So stick to 1 serving, about 15 chips—that’s 140 calories—or pick up some 100-calorie snack packs and save 1,120 calories.

Serve and sit Family-style meals, with platters and bowls of food on the table, invite people to go back for seconds and thirds.

Cut hundreds of calories by filling plates before bringing them to the table; leave serving dishes in the kitchen, too.

Eat less pasta One cup of pasta is just 220 calories. But typical dinner portions at restaurants can be as much as 480% larger than that 1 cup, according to New York University research.

That’s 1,056 calories. Even if you eat 2 whole cups of noodles, you’ll still save 616 calories.
Limit dinner guests
Eating with seven or more other guests can make you eat 96% more food, says Brian Wansink, PhD, author of Mindless Eating.

That’s like doubling your dinner! Dine with fewer guests to save 500 or more calories.

Don’t clean your plate Leave 25% of your food on the plate at every meal, says weight-loss expert James O. Hill, PhD, author of The Step Diet.

If you normally eat 2,000 calories or more each day, you’ll cut 500 calories.

Make mine a miniCheck out menus for small versions of great desserts, so you can dodge calories and end your meal on a sweet note.

P.F. Chang’s Great Wall of Chocolate (designed for one diner!) is 1,440 calories.The Mini Great Wall? A chocolatey yet svelte 150 calories. You’ll save 1,290-calories.

Nix that smoothie a day A large 32-ounce smoothie can have 800 or more calories. That really adds up if you’re having on-the-go breakfast several times a week.

Instead, try a filling lower-calorie starter of oatmeal with brown sugar and banana slices, and a cup of black coffee. You’ll save 518 calories.

Beware the healthy-food trap People let their guard down when the menu is full of healthy fare, underestimating calories by as much as 35%, research by the Cornell University Food and Brand Lab shows.

You’re also more likely to order drinks, sides, and desserts with up to 131% more calories when you have a healthy entrée. Skip caloric sides—a cookie, chips—to save 500-plus calories.

Beware hidden oils Ask to have your food cooked with a little stock instead of oil, or order steamed or poached entrées: you’ll save 124 calories per tablespoon of oil.

Also, have the kitchen skip oils added at the last minute like basil oil or chive oil, and save another 40 calories per teaspoon.

Get enough sleep A lack of shut-eye can make you snack, new research from the University of Chicago shows. People who got only 5 1/2 hours of sleep noshed more during the day.

Snooze more and save about 1,087 calories.

Kick the soda habit A 12-ounce soft drink has about 150 to 180 calories. If you down two or three a day, you’re getting lots of extra calories.

Quench your thirst with water and save as many as 540 calories.

Ditch that buttered movie popcorn Yes, the large popcorn at the concession stand weighs in at a whopping 1,005 calories.

Smuggle in your own (microwave-popped, 94% fat-free, of course) and save more than 700 calories.

Get in tune with your tummy Pay attention to how full you feel, and put down your fork when you’re satisfied.

Listen to your body’s cues—instead of looking at whether the plate is clean—and save up to 500 calories a day.

Check the number of servings in a dish The calorie count on the menu for Shrimp Fried Rice may say 350 calories per serving, but what’s set in front of you may actually contain 4 servings. Split it with three friends, and save 1,050 calories.

Think small at the ice cream shop Even if you indulge in your favorite full-fat flavor, you’ll save as many as 550 calories with a 5-ounce size instead of a 12-ounce.

I asked the class this week to pick 2 of these tips to work on this week. I will check in next week to see how you did! :)

Recipes for the week

2011-06-12T17:20:00.000-07:00

Clean Energy Bars

Ingredients:
1/2 cup nut butter
2 bananas, mashed
1/2 cup whole nuts (choose your favorite)
1 ½ cup total of dried fruits (cherries, cranberries, apricots, raisins, coconut, etc.)
1 cup rolled oats
1 tsp vanilla (optional)
Pinch cinnamon (optional)
1/4 cup pumpkin or sunflower seeds (optional)
Instructions:
Preheat oven to 350 F. In a food processor, coarsely chop nuts and dried fruits. Mix nut butter and bananas until a paste forms. Add the rest of the ingredients and mix. Spoon into lightly greased muffin cups and bake for 15 minutes. Can be stored in refrigerator for 5 days.

Peach Chicken Salad
Ingredients
3 medium fresh peaches, peeled and cubed
2 cups cubed cooked chicken breast
1 medium cucumber, seeded and chopped
3 tablespoons finely chopped red onion
MINT VINAIGRETTE:
1/4 cup white wine vinegar
1 tablespoon lemon juice
1/3 cup sugar
1/4 cup minced fresh mint
1/4 teaspoon salt
1/8 teaspoon pepper
4 lettuce leaves
Directions
In a large bowl, combine the peaches, chicken, cucumber and onion; set aside. In a blender, combine the vinegar, lemon juice, sugar, mint, salt and pepper; cover and process until smooth. Drizzle over chicken mixture; toss to coat. Cover and refrigerate until chilled. Use a slotted spoon to serve on lettuce-lined plates.

Lose it! Changes for the summer

2011-06-08T17:54:00.000-07:00

We are only meeting on Thursdays for the summer
Thursday at 10 am
And 6:30 pm
Elizabeth Street Y

Come lose weight this summer with Lose it!

Learning how to eat right for YOUR body

2011-06-02T20:49:00.000-07:00

We are so busy now days that we dont listen to what our body is trying to tell us. It's time we connect how we FEEL to the foods we eat, think of food as medicine, we need healthy fuel to thrive on.

Our bodies respond differently to food based on genetics, family history, biochemical makeup and environment. It certainly explains why some healthy foods that energize ME may make YOU feel bloated and heavy.

I stumbled upon this idea of "nutritional typing"
You can take a short test that will help you figure out if you are a "carb type" "protein type" or a "mixed type"

Now I'm not saying I agree with everything that this Nutritional Typing has to offer...However I think it's valuable to test it out and see if you can incorporate some of the tips and ideas that he has.

The key is you MUST LISTEN TO YOUR BODY! EAT CONCIOUSLY and be fully aware of how you feel after eating certain foods.

The post below gives you a link to click on to take the test. Come next week to lose it and I will print you off the list of tips and food ideas for your "type"

Let me know if you have any questions.

NUTRITION TYPING TEST

2011-06-02T20:45:00.000-07:00

Click here to take the testSCROLL DOWN TILL YOU SEE A LADY IN A PINK SHIRT ON A SCALE>>> the link to click is below that

Cream of Fresh Asparagus Soup

2011-05-31T10:36:00.000-07:00

CREAM OF FRESH ASPARAGUS SOUP
Ingredients (4 servings)
1 pound fresh asparagus, trimmed and cut into 1 inch pieces
1/2 cup chopped onion
1 (14.5 ounce) can chicken broth (low sodium)
2 tablespoons butter
2 tablespoons all-purpose flour
1 teaspoon salt or a little less depending on taste
1 pinch ground black pepper
1 cup milk
1/2 cup sour cream low fat
1 teaspoon fresh lemon juice
Directions
In a large saucepan, combine asparagus, chopped onion, and 1/2 cup chicken broth. Cover, and bring to a boil over high heat. Reduce heat, and simmer uncovered until asparagus is tender, about 12 minutes. Process the mixture in a blender to puree the vegetables. Set aside.
In the same saucepan, melt the butter over medium-low heat. Stir in the flour, salt, and pepper. Cook, stirring constantly for 2 minutes. Whisk in the remaining chicken broth, and increase the heat to medium. Cook, stirring constantly until the mixture boils. Stir in the asparagus puree and the milk.
Put the sour cream in a small bowl, and stir in a ladleful of the hot soup. Add the sour cream mixture and the lemon juice to the soup. Stir while heating the soup to serving temperature, but don't allow it to boil. Serve immediately.

*We added tiny chopped potatos and a few carrots in at the end (both already cooked)
IT WAS DELICOUS!!

Great Website for Making CHEAP and HEALTHY meals

2011-05-23T12:53:00.001-07:00

5 dollar dinners

Eating Healthy on a Budget

2011-05-23T12:42:00.000-07:00

I was so excited to talk about this subject last week because I know that there isnt' much you can do about the high gas prices and sometimes we are stuck with our mortgage payment...BUT we can do something about how much we spend on groceries!!

I found a neat story about a lady that decided to prove that she could eat healthy on a dollar a day for a whole month. It was really interesting to read about her journey on her blog. I am not saying we should all go out and try to eat on only a dollar a day...however there are some valuable lessons that she learned that I'm passing onto you.

1. (most important lesson I think)
Most of us can be totally satisfied and feel SOOO much better off of LESS FOOD. Get those portions in check, she ate way less that she was used to, yet felt better and more satisfied....interesting

2. Eat whole grains and legumes
most of you guys know why already, we talk about this all the time. You gotta have fiber and whole grains in your diet, these things keep you full...AND they are very inexpensive. I just bought a lb. of dry black beans for 87 cents!!

3. Avoid refined flours and sugars, especially those eaten without fats and protein.
high sugar, high flour with limited protein and fat in a recipe for hunger. Plus it will spike your blood sugar up. Go for REAL foods, even if they do seem more expensive, at least you are getting some nutrition AND feeling full.

Here are some other money saving tips we talked about in class....
Buy seasonal produce. "You want to get the produce in season because that's what's going to be cheapest," look for long-lasting vegetables, like cabbage and carrots, so you have time to cook with them before they spoil. "Anything you throw away, that's the most expensive food you buy."

Buy small amounts in bulk bins. You can often save on whole grains and rice by shopping by the pound, which allows you to purchase exactly what you need, even if that's just 50 cents worth of an item.
Frozen vegetables are cheaper and last longer.

Shop around for the best prices. You wont necessarily get everything cheap at one store. Be flexible and take advantage of the supermarkets daily specials

A stocked pantry will help prevent impulse purchases. "Something that I keep in my pantry all the time is powdered milk," Rebecca says. "I don't drink it, but the advantage of that is you can cook with it. How many times do you go to the store to get a quart of milk and come home $50 worth of groceries? ... this saves you that last-minute trip to get milk."

Eat Less Meat- Most Americans eat way more meat than we need. Buying higher quality meats but eating less of them is a good way to balance costs

Emphasize Grains and Legumes- inexpensive and pack a nutritional power punch. They add a heaviness to a meal that most people rely on meat for
Grow Your Own-

Preserve it while it’s cheap- canning, drying, freezing fresh fruits and vegetables is an excellent way to cash in on seasonal foods that are lower in cost but higher in taste and value

Forgo Processed Foods- sometimes it seems like these foods are cheaper. but the real steal is the nourishment they provide. Empty calories leave us wanting REAL food.

Have a Plan! Check out the sales, Get organized with your favorite recipes and make a menu plan according to what is on sale

Switching from White to Brown. ITS A MUST!!!

2011-04-29T08:57:00.000-07:00

so have you ever wondered why wheat bread is supposed to be so much better for us? It's simple really...
white flour starts off as a whole wheat. Then the whole wheat is steamed and they take the blades to it, removing the outer shell which is the bran, then they take out the wheat germ and any oils left because they turn rancid too quickly, whats left is some unbleached flour (lacking in nutrition) OH! and then then bleach it white and use it to make bagels, rolls, cookies, crackers, cereals, pastas. Even some "brown" breads are just colored white bread!

Its so important to look at the ingredients, look for "whole" words like whole grain, whole wheat, whole barley. If it says 100% whole wheat you are probably safe.

and the reason that the whole wheat bread is so much better for us...

first when we eat white bread (or bagel, cookie, cracker...etc) it is QUICKLY dissolved in your bloodstream and is sent to parts of your body that need energy, like brain and muscles. It's been so proccessed that your body has to do very little to digest it

WHICH MEANS....
The quicker you digest that processed crap the sooner you are hungry again and the MORE you are going to eat.

Whole wheat and other whole grains contain fiber and other nutrients that keep you full longer and take longer for your body to digest.

SO MAKE THE SWITCH TODAY!!>

New Recipes... haven't tried them yet, but heard they are YUMMY

2011-04-27T08:34:00.000-07:00

Meat Loaf
6 servings
1 1/2 lb extra lean ground beef (or ground turkey, or chicken breast)
1 cup tomato juice
½ cup old fashioned rolled oats
1 egg lightly beaten
½ cup chopped onion
1 tbs Worcestershire sauce
½ tsp salt (optional)
¼ tsp black pepper

1. Preheat the oven to 350
2. Mix all ingredients together in large bowl
3. Press meat loaf mixture into an 8X4 inch loaf pan
4. Bake meat loaf for about an hour (thermometer inserted should read about 160 degrees)
5. Let stand for 5 min before any juices and slicing

*Serve with steamed veggies and small new potatoes

Apple Bran Muffins
Makes 12 servings
Veg. oil cooking spray
¾ cup wheat bran
1 cup skim milk
2/3 cup whole wheat flour
Sweetener equivalent to 1/3 cup sugar
2 tsp baking powder
½ tsp baking soda
¼ tsp salt
1 tsp ground allspice
½ tsp ground cloves
1 ½ cups oat bran
2/3 cup raisins
1 lrg apple cubed
1 egg lightly beaten
2 tsp canola oil
½ cup unsweetened applesauce

1. Preheat oven 350 and spray muffin tins
2. Mix wheat bran and skim milk in bowl and let stand few min
3. Mix remaining ingredients
4. Spoon batter into the prepared muffin tin, bake until lightly browned about 20 minutes
Keep muffins in freezer and microwave 30 seconds to warm

Light Potato salad

2011-04-25T10:00:00.001-07:00

Light and Fresh Potato Salad

Ingredients
Dressing:
1/4 cup seasoned rice vinegar
2 tablespoons canola oil
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
Salad:
5 cups cubed red potato (about 2 pounds)
1/2 teaspoon salt
1 cup chopped peeled cucumber
3/4 cup sliced grape or cherry tomatoes
3/4 cup chopped green bell pepper
1/2 cup chopped orange bell pepper
1/4 cup chopped green onions
1 (2 1/4-ounce) can sliced ripe olives, drained
Preparation
1. To prepare dressing, combine first 4 ingredients in a large bowl; stir with a whisk.
2. To prepare salad, place potato and 1/2 teaspoon salt in a medium saucepan. Cover with water to 2 inches above potato; bring to a boil. Reduce heat, and simmer 8 minutes or until tender; drain.
3. Add potato to dressing in bowl, tossing gently to coat; let stand 15 minutes. Stir in cucumber and remaining ingredients; toss well. Cover and chill

Nutritional Information
Amount per serving
Calories: 90
Calories from fat: 28%
Fat: 2.8g
Saturated fat: 0.2g
Monounsaturated fat: 1.6g
Polyunsaturated fat: 0.8g
Protein: 1.8g
Carbohydrate: 14.9g
Fiber: 2g
Cholesterol: 0.0mg
Iron: 0.9mg
Sodium: 295mg
Calcium: 19mg

Two recipes that make a great snack or breakfast

2011-04-25T09:59:00.000-07:00

Pumpkin Protein BarsIngredients:
Non fat no stick spray
1 cup oat flour
4 tsp cinnamon
½ tsp baking soda
¼ tsp salt
¼ tsp nutmeg
¼ tsp allspice
3 egg whites
¾ cup splenda ( I used honey)
½ cup fat free ricotta cheese
8 oz canned pumpkin
2 scoops vanilla whey protein powder
1 cup quick cooking oats (optional for added carbs and energy)
Directions:
Preheat oven to 325 degrees. Spray 8x8 pyrex dish with cooking spray
In a large bowl combine flour, cinnamon, baking soda, salt and nutmeg
In medium bowl mix egg whites, splenda, ricotta and pumpkin till well combined.
Pour batter into the pyrex dish and spread evenly. Bake 25 min or until a toothpick comes out clean. Let cool. Cut into 16 pieces

2 small squares
94 cals, 1.25 g fat (2 g with added oats)
10 g carbs (17 with added oats)
10 g protein (11 g with added oats)

Dr. Mike’s Power CookieIngredients:
1/3 cup unsweetened applesauce ½ tsp baking soda
2 TBS almond butter 1 tsp cinnamon
1 TBS flaxseed Oil ½ tsp salt
10 packets of truvia ¼ tsp black pepper
¼ cup agave nectar ½ cup vanilla whey powder
1 large egg 2 cups oats
½ tsp vanilla 1 cup dried cherries
¾ cup wheat flour ½ cup sliced almonds
Directions:
Heat oven 350 degrees. Beat apples sauce, almond butter, flaxseed oil, truvia and agave nectar. Beat in egg and vanilla. Mix well. Add remaining ingredients. Drop by large TBS onto cookie sheet. Makes 18 cookies, flatten each cookie with spoon
Back 16-18 min or until lightly browned. Cool. 128 calories

My Red Light Food Realization

2011-04-25T09:44:00.000-07:00

So last week we talked about "red light foods" if you are not familiar with this term, a red light food is one that is VERY HARD for you to control the amount you eat once you start eating. It is important to be aware of your red light foods because you know you need to either avoid them all together or make darn sure you limit yourself to one bowl, or one handful or one scoop. The problem is....Red light foods are so difficult to just stop at one or two or three!!

FOR EXAMPLE...
I shared with class my embarassing red light food realization, CARAMEL POPCORN. I made it for my family one sunday, I saw how much butter and sugar went into it, and as I stirred I told myself... "only one bowl...only one bowl"
The recipe made about 3 large bowls of caramel popcorn. By the end of the night I had eaten one whole bowl by myself. I know so embarrasing to admit. BUT I COULD NOT STOP!! It is a food that almost controls me!! and that is what a red light food is. I am aware of it now, and so I can and will not let this happen again.

What are your red light foods??
Make sure you recognize them so you can avoid the guilt and sick tummy that will come from gorging yourself.

I'm Back!!

2011-04-25T09:40:00.000-07:00

So sorry there haven't been any new posts lately. This month at lose it has been all about portion control and serving size. I really think this topic is SO SO important when it comes to losing weight, because we really can and should enjoy a wide variety of foods, even special treats that we love, but ITS ALL ABOUT THE PORTION SIZE!! If we learn to control that we can really eat alot of different foods we enjoy.

Some Yummy Veggie Recipes

2011-03-13T11:13:00.000-07:00

Delicious Healthy Soup!!
Creamy Cauliflower Soup-
-Cut up cauliflower head (bite size) salt and pepper
-cut up whole onion 5-7 cups chicken broth
-3 stalks of celery chopped 2 cups cooked rice (brown)
-2 cups of carrots chopped
-1 apple peeled and chopped
Put in pan add chicken broth, bring to high boil than turn down to small boil. Check veggies often.
Simmer for about an hour. Cook rice and throw in pan with veggies. Throw ¾ of soup in blender to keep some chunks. Throw all in blender for a complete creamy soup. Top with Cheese

Just a little something different than your regular ole dip!
Cottage Cheese Veggie DipIngredients
1/2 cup low-fat cottage cheese
1/4 teaspoon lemon pepper
1/2 cup each baby carrots and snow (or snap) peas
Stir lemon pepper into cottage cheese for a quick and healthy vegetable dip. We like carrots and snow peas, but any crunchy vegetables you have on hand will do.

GREEN SMOOTHIEGreat for Breakfast or a snack!!
Here’s my basic green smoothie recipe, but I make it different almost every time, feel free to experiment with other leafy greens
About 2-3 servings

2-3 Handfuls of baby spinach
½ Cup Non Fat plain Greek Yogurt (yogurt is optional)
1 Handful of frozen blueberries
4 baby carrots
1 banana
1 peach or big handful frozen peaches
(you can use any berries, oranges, kiwis…pretty much whatever you want)

Veggie PizzaServings 12 prep time 30 minutes/cook time 30 minutes
Ingredients
2 (8 ounce) packages refrigerated crescent rolls
2 (8 ounce) packages cream cheese, softened
1 cup mayonnaise
1 (1 ounce) package dry Ranch-style dressing mix (might not use whole packet)
1 cup fresh broccoli, chopped
1 cup chopped tomatoes
1 cup chopped green bell pepper
1 cup chopped cauliflower
1 cup shredded carrots
1 cup shredded Cheddar cheese
Directions
Preheat oven to 375 degrees F (190 degrees C).
Roll out the crescent roll dough onto a 9x13 inch baking sheet, and pinch together edges to form the pizza crust.
Bake crust for 12 minutes in the preheated oven. Once finished cooking, remove crust from oven and let cool 15 minutes without removing it from the baking sheet.
In a small mixing bowl, combine cream cheese, mayonnaise, and dry Ranch dressing. Spread the mixture over the cooled crust. Arrange broccoli, tomato, green bell pepper, cauliflower, shredded carrots, and Cheddar cheese over the cream cheese layer. Chill for one hour, slice and serve.
* YOU MAY NOT USE ALL OF THE CREAM CHEESE MIXTURE, depending on how thick you like it

ENJOY

Buy Organic? You decide for yourself...but here's some info...

2011-03-13T10:50:00.000-07:00

Thank you Morgan, for sharing alot of good info about the benefits of buying organic, I know the info here doesn't do justice to what you shared with us. But here are some little bits from Morgans presentaion. I clean my produce off WAY better now thats for sure.

Foods MOST CONTAMINATED with Pesticides
Apples Carrots Celery Cherries Grapes Lettuce Nectarines Peaches Pears Potatoes Raspberries
Spinach Strawberries Bell Peppers

Foods LEAST CONTAMINATED with Pesticides
Asparagus Avocados Banana Broccoli Cabbage Kiwi Mangoes Onions Papayas Pineapple Sweet Potatoes Watermelon Corn Sweet Peas

Regardless if you buy conventional or organic, it might be wise to buy a seperate scrub brush just for your fruits and veggies, and clean that produce REALLY well!