Coming up at LOSE IT!!

Saturday, December 11, 2010

My Favorite Granola Bars

I make these almost every month at my house, and everytime I make them it's a little bit different. I will sometimes do an apple cinnamon or chocolate nut version. I love them because you can't mess up on this recipe, throw in whatever kind of cereal you have with some oatmeal and nuts, fruit...WHATEVER. Better than store bought brands cause you can control what is going in them. ENJOY

Try em out
Combine….
1/2 Cup GrapeNuts
½ Cup Rice Krispies
1 Cup Granola
2 Cups Oatmeal
¼ Cup Raisins
¼ Cup Dried Apricots
Melt in Microwave....
1/2 Cup brown sugar
1/2 cut lite corn syrup
1/2 cup peanut butter
Stir in 1 tsp vanilla
MIX WELL
Add melted mixture to dry ingredients. Stir to coat. Add ½ cup choc. Chips (optional) Press into a cookie sheet, and refrigerate 30 minutes.
HOW I MAKE THIS YUMMY RECIPE EVEN BETTER!
THE OPTIONS ARE ENDLESS!
Use honey in the place of Corn syrup
Reduce the amount of Brown Sugar or cut it out completely
I’ve used other cereals besides grape nuts and rice krispies
You can play with the recipe and make it however you want!
Other nutritious add ins…..
Craisens dried apples
Flax seed mini m&m’s (nutritious?)
Sunflower seeds cheerios
Walnuts/Almonds bran flakes
Cooked Quinoa Anything you want!!

New Website to check out

http://www.drgourmet.com

Sunday, December 5, 2010

The not so sweet truth about sugar...


I got alot of this information off the Doctor Oz website....

Does sugar make you fat?
All by itself…no! Cells in your body burn sugar from starches, fruits, and sugar as fuel. Excess sugar is stored for future energy needs in the form of fat.


Let's talk a little about artificial sweetners or sugar substitutes....
Sugar Subs
We put them in coffee
Drink them in diet soda
Use them to limit sugar intake and cut calories
But could they be hazardous to your health?

The avg american consumes 24 lbs of artificial sweetners ea year.
Soda is most common place
S.S. are also added to nearly 6000 other products sold in the US
(baby food, frozen dinners, yogurts)


The 3 major groups of FDA-approved artificial sweeteners on the market are:
Aspartame (includes Equal, Nutrasweet brands)
Sucralose (includes Splenda brand)
Saccharine (includes Sweet’N Low brand)


Here’s the skinny on the 4 top questions concerning artificial sweeteners
Can They Cause Weight Gain?
Many people use artificial sweeteners to cut their caloric intake, but the very opposite effect can occur. New research shows that artificial sweeteners stimulate taste receptors that sense sweetness in both the esophagus and stomach. Anticipating energy, the pancreas releases insulin, an important hormone for accumulating body fat. At the same time, chemicals are sent to the brain’s satiety center, which becomes confused as to whether or not the body is actually receiving calories. The result? You feel even hungrier and less full, which can lead to weight gain.
Are They Addictive?
First, artificial sweeteners are substances some people feel they can’t live without, a sign of an addiction. Second, artificial sweeteners are much sweeter than natural sugars, such as those found in whole grains, fruits and skim milk, and can actually reset your taste buds. The body then builds up a tolerance, which can cause overuse, another sign of addiction.
The theory between artificial sweeteners and weight gain extends to include addictive behavior. As the sweet receptors in the esophagus and stomach become “tricked” by the zero-calorie sugar substitute, you crave more food and become susceptible to addictive eating habits like binging or overeating.
Are They Linked To Diabetes?
Since artificial sweeteners cause your body to crave more food, you can put on weight, which increases your risk for diabetes.
Whether you’re diabetic or not, limit yourself to no more than 2 servings of artificial sweeteners per day. (A serving size equals 1 sweetener packet or 1 diet soda.)
Can They Cause Cancer?
When artificial sweeteners like saccharine were first marketed, some animal studies showed an increased rate of cancer in animals. However, the FDA has done due diligence in their research for these sweeteners, and no evidence exists that moderate use in humans can cause cancer.

Naturally Sweet Alternatives
Instead of artificial sweeteners, try one of these natural alternatives.
Honey: Unlike white table sugar, honey is a complex food. One teaspoon contains 25 other compounds including proteins, amino acids and trace minerals.
Agave: A distilled sweetener derived from the blue agave cactus, agave has a low glycemic index.
Stevia: A low-calorie sweetener that comes from a plant native to Paraguay and Brazil, stevia is 200 times sweeter than table sugar, so a little goes a long way.
Besides artificial sweeteners, today’s grocery store shelves are also lined with substitutes for butter, salt and fat. In all of these cases, the substitute is not necessarily the better option.

It's important to know that everyones bodies metabolize sugar sweetners differently, some people suffer from the side effects of sugar sweetners and others continue to use them without any known consequences. If you are one that uses them often and is using more than, say, about two packs a day, I would reccomend cutting back. Just because you can't feel the effects doesn't mean they aren't there.

Wheat Berries

What the heck are "WHEAT BERRIES?"

It is plain old soft white wheat made into a delicious and nutritious food!

How to make wheat berries....
Put one cup of whole soft white wheat right into your crock pot
Pour in two cups of water over the wheat
Leave in crock pot over night on Low

In the morning you will have wheat berries. Add brown sugar, honey, berries, or anything you want and enjoy this fiber and protein packed whole grain breakfast


Other wheat berry tips...
I will scoop some up on salad
put in my yogurt
add them to groundbeef recipes...I just use half meat half wheat berries.

Great way to get more whole grains into your diet.

YUMMMY

Tuesday, November 30, 2010

Thursday Dec 2

Come sample a new healthy and hearty breakfast idea!
We'll aslo be talking about sugar and artificial sweetners

Mtg starts at 10 a.m. and 7 p.m.
Elizabeth St. YMCA

Shocking Trans Fat Finds

Last week I challenged you to search your pantry and find some FAT. Becoming more aware of whats in our food will help us make better choices in the long run.
Trans fat is hard to find...we know it's still out there, even if it's just in small amounts, we learned that those small amounts can really add up. Here were some of your shocking discoveries of trans fat throughout the week...
Stove Top Stuffind
Idaho Spud (candy bar)
Generic Brand boxed Angel Hair Pasta Kit
Generic Brand Chicken' a Biscuit crackers
Frozen Egg rolls

Lets become expert label readers so we can atleast have an idea of what is going into our bodies. It will only help us feel better!

Tuesday, November 23, 2010

FAT

GOOD FAT BAD FAT
After so many years of being told otherwise, the idea that fat is good for you is hard to swallow, but true. Are you eating the right type of fat? There are good fats and bad fats to look for in your diet.
Why We Need Fat- Fat, also known as a lipid is most commonly known for storing energy in the body, healthy fat storage is essential to life. Also serves as insulation and as a shock absorber for our vital organs. Fat aids in absorption of fat soluble vitamins (A,D,E and K) into the body.
In Our Diet- Fats are found in many forms in the diet. The American Heart Association recommends we get 20 to 35% of our calories from fat (most eat 34% or higher)

1,800 Calories a Day 2,200 Calories a Day 2,500 Calories a Day
40 to 70 grams of total fat 49 to 86 grams of total fat 56 to 97 grams total fat
14 grams or less of saturated fat 17 grams or less of saturated fat 20 grams or less of saturated
2 grams or less of trans fat 3 grams or less of trans fat 3 grams or less of trans fat

Saturated Fat
Unhealthy Fat, Usually solid at room temperature.
Animal foods supply most saturated fat in our diet.
Sources; meats, dairy products,
Also…highly saturated vegetable fats such as coconut oil, palm, palm kernel oil, and cocoa butter are also unhealthy. They're widely used in packaged foods including milk chocolate

Unsaturated Fat
Should be the dominant type of fat in a balanced diet
Monounsaturated and Polyunsaturated are the HEALTHY FATS
Reduces the risk of clogged arteries
Sources; Oils such as olive, canola, safflower. Nuts, olives, avocados, fish
Also….The best oils to cook with are Olive or Canola

Trans Fat
Unhealthy Fat, chemically altered to make more shelf-stable
Nearly impossible to completely avoid…Read labels, BUT THERES A HITCH,,,?
Sources; margarine, shortening, packaged foods, cup soups, fast food

Thursday, November 18, 2010

How to Fight off those Cravings


Curb Those Cravings!!
You want it…you need it….you MUST HAVE IT!!

I think if we focus on a few of these tips it could really help us all when it comes to holiday eating.

1. Stop the Cravings Before they Show Up
Don’t rely so heavily on carbohydrates, protein and fat are a crucial part of your diet and without them your body cannot perform all it’s metabolic duties.
When we don’t include protein and fat in our main meals your body will send signals to your brain…GET ME NUTRITION IMMEDIATLEY
Typically sugar is what you’ll crave, which will lead to further cravings.
Including protein and fat at breakfast and lunch will help fight those cravings
2. Remove Temptation or Remove Yourself
The bottom line is that all too often it is too easy to dip into the biscuit jar or sweets bag when everyone else is doing it. So clear your office space of those sweet devils or if that’s impossible then at mid-afternoon munchie time YOU steer clear of that area yourself.
3. Brush Your Teeth
We’re conditioned to understand that freshly brushed teeth mean food is behind us. Try this simple distraction technique as soon as the sweet urge hits you.
4. Stay Busy
Ever noticed you always seem to eat more junk when you’re having a slow day? Make mid-afternoon (or whenever your cravings hit) your ‘super-productive’ time.
5. Get (true) Satisfaction
Once the cravings set in, they’re only going to get worse until your body gets what it needs. But guess what? True satisfaction means real food, in all its glorious richness.
The key here is to go for fat or protein based snacks, rather than sugar based – even fruit can do the trick. Once sweet cravings have set in, sugary carbohydrates will only make it worse

Monday, November 15, 2010

Lose It! Holiday Challenge!

Last week we started the "Stop the Muffin Top Holiday Challenge"
You can join in at anytime if you missed out, here are the details.

Come to lose it and get a slip of paper, on that paper you will need to write down a few things;
1...your current weight
2... What you want your weight to be the week of January 3-8
Now for some, your goal will be to maintain your weight, that is a goal all by itself. For others you want to lose a few lbs over the holidays (over acheivers) :)

3... How are you going to do this.
People who reveiw their goals regularly will acheive them

Each week until January we will weigh in and assess how you are doing. Once the final weigh in comes we will have a party, there will be prizes and fun games. Hopefully it will be a huge success party celebrating no weight gain over the holidays! I can't weight...I mean WAIT! Seeya soon

if you have questions contact me
gillfunk@gmail.com

Holiday Survival Guide


Holiday Survival Guide
Making sure the turkey is the only one “stuffed” this holiday season.
-Be Prepared to Stay on Your Diet over the Holidays
Treats are lurking around every corner…be ready!
Bring your own tasty and healthy snack to a holiday party
Find more healthy versions of your favorite holiday desserts or other family dishes


-Learning to Say “No” is Key to Staying on Your Diet over the Holidays

Remember, you are not on a short term diet. You are on a lifestyle change. A lifestyle change means establishing a pattern of healthy habits that you can keep for the rest of your life.
Offers of food can sometimes be seen as a way of showing affection
Saying no to family members can be very difficult, but they will get used to your healthy lifestyle

-Managing Stress is Key to Weight Loss over the Holidays
Stress can be a key contributing factor to weight gain.
Stress can release hormones slowing down your metabolism,
What are some ways YOU reduce stress?


-Make Being Active Part of Your Family Traditions to Avoid Holiday Weight Gain and Shed Pounds
Remember, achieving long term weight loss isn’t about sticking temporarily to a diet. It’s about establishing a healthy lifestyle that you can keep forever.
Do activities that are fun and enjoyable to family members, but promote your new healthy lifestyle.

-Stay on Your Diet, but Still Relax and Enjoy the Holidays
One day of straying from your diet isn’t going to ruin your weight loss goals forever.
Remember to enjoy yourself and relax.
Don’t completely give up on your favorite holiday dessert, have a piece and ENJOY

LOSE IT! NEW TIME

We now have Lose it! on Mondays at 10 am
AND
Thursdays at 10 and 7

Tuesday, October 26, 2010

Low Sodium Salad Dressings


It is hard to find a good salad dressing that doesn't put you over your sodium level for the day. My mother found these recipes when she had to cut back her sodium intake for health reasons. I haven't tried them yet, but she uses them all the time. Let me know what you think...

Balsamic Vinaigrette1 oz honey
1 oz dijon mustard
6 oz balsamic vinegar (middle grade is fine)
6-8 oz extra virgin olive oil
1/2 tsp salt ( or less)
freshly ground pepper to taste

Put in leakproof container and shake until it emulsifies. Use as a salad dressing, meat marinade, on pasta salad or whatever else needs a flavor boost


Italian Dressin Mix

1TB onion powder
1 TB sugar
2 TB dried oregano
1/4 tsp dried thyme
1 tsp dried basil
1 TB dried parsley flakes
3 TB Kosher salt
dash of garlic powder

combine all dry ingredients
Mix
2 TB of dry mix with.....
1/4 cup vinegar
2/3 cup olive oil
2 TB water

Mix Well

Nutty Dressing
1/2 Cup chopped unsalted walnuts or pecan
1/2 cup extra virgin olive oil
1/4 cup balsamic vinegar
1/4 cup orange juice
1/2 tsp salt or to taste

Put all ingredients in a blender or food processor and mix to desired smoothness, adding more nuts will make it thicker. Use this on a green salad, as a dip for raw veggies or crackers.

Wednesday, October 20, 2010

RECIPE OF THE WEEK



I love soup this time of year! This minestrone is packed with veggies and gives you a boost of vitamins...not too mention is very tasty

Goes great with hearty bread or a romaine salad
CLICK HERE FOR NUTRITION FACTSJAMIE'S MINESTRONE
Original Recipe Yield 8 servings
Ingredients
3 tablespoons olive oil
3 cloves garlic, chopped
2 onions, chopped
2 cups chopped celery
5 carrots, sliced
2 cups chicken broth
2 cups water
4 cups tomato sauce
1/2 cup red wine (optional)
1 cup canned kidney beans, drained
1 (15 ounce) can green beans
2 cups baby spinach, rinsed
3 zucchinis, quartered and sliced
1 tablespoon chopped fresh oregano
2 tablespoons chopped fresh basil
salt and pepper to taste
1/2 cup seashell pasta
2 tablespoons grated Parmesan cheese for topping
1 tablespoon olive oil
Directions
1.In a large stock pot, over medium-low heat, heat olive oil and saute garlic for 2 to 3 minutes. Add onion and saute for 4 to 5 minutes. Add celery and carrots, saute for 1 to 2 minutes.
2.Add chicken broth, water and tomato sauce, bring to boil, stirring frequently. If desired add red wine at this point. Reduce heat to low and add kidney beans, green beans, spinach leaves, zucchini, oregano, basil, salt and pepper. Simmer for 30 to 40 minutes, the longer the better.
3.Fill a medium saucepan with water and bring to a boil. Add macaroni and cook until tender. Drain water and set aside.
4.Once pasta is cooked and soup is heated through place 2 tablespoons cooked pasta into individual serving bowls. Ladle soup on top of pasta and sprinkle Parmesan cheese on top. Spray with olive oil and serve.

Comin Up...

This week it's all about eating out and eating out the right way. We'll share lots of tips on how to get the healthiest choice out amongst all the not so healthy options out there.

Also the challenge this last week was for you to "feel your fullness level" and "honor your hunger"

I will be following up on how your week went.

Sunday, October 17, 2010

Last Week in Lose it!


This last week was an important one, everyone who came took a quiz that helped them figure out what kind of eater they are. I think we all became more aware of our eating habits and patterns. The goal is to become an "Intuitive Eater" which is someone who listens to their hunger signals and eats what their body needs without guilt.

The four types of Eaters from the book Intuitive Eating are;
The Careful Eater
The Proffesional Dieter
The Unconscious Eater
The Intuitive Eater

Here is a rundown of each eating personality...which one are you?
THE CAREFUL EATER
-Appears to be the perfect eater
- May anguish over each morsel of food allowed into the body
- Spends most of waking hours planning next meal or snack
- not officially on a diet, but avoids any and all “bad” foods
- Shopping trips spent analyzing food labels
- Questions the waiter as to exactly how food is fixed and prepared

Dangers
-A careful eater may consistently eat less than they actually need, which triggers overeating
-May splurge on weekends because they “deserve it” But since weekend days take place 104 days of the year, the splurges may result in undesired weight gain.
-Become so strict with their eating rules they lose a healthy relationship with food
-What begins as a genuine interest in health, may become an obsession with eating for body image, and can lead to problems with eating disorders.

THE PROFESSIONAL DIETER
-Perpetual dieters
-Have usually tried the latest diet plan or weight loss gimmick on the market.
-Sometimes dieting comes in the form of “fasting” or “cutting back”
-Usually knows a lot about portions of food, calories and dieting tricks
-Similar eating style to the “careful eater” however, chronic dieters make every eating choice for the sake of losing weight not necessarily for health
-Have a lot of dieting knowledge

DANGERS
-May get very frustrated going up and down on different diets that it could bring forth chronic under eating or overeating and periodic binges
- Desire to lose weight can intensify which may lead them to try laxatives, diuretics and/or diet pills
-Chronic dieting is shown to be a stepping stone into an eating disorder.
-It’s hard to live this way, yo yo dieting makes it increasingly difficult to lose weight, let alone eat healthfully

THE UNCONCSIOUS EATER
-Often found eating while doing another activity at the same time
Chaotic unconscious eater
-often lives and overscheduled life, too busy too many things to do. Whatever food is available will be grabbed. Nutrition and diet may be important to this person, but not at the critical moment of chaos. They also have a hard time identifying real hunger, and will go long periods of time without eating
Refuse-Not unconscious eater
-Vulnerable to the mere presence of food, regardless of being hungry or full. Not aware when they are eating, or how much they are eating, if it’s there, they eat. Social outings that revolve around food are especially hazardous for the refuse - not eater.
The Waste-not unconscious eater
-His or her eating drive is often influenced by getting as much as you can for the money. The waste not eater is especially inclined to clean the plate. It’s not unusual for them to eat up the leftovers from a children or spouse.
The Emotional unconscious eater
-Uses food to cope with emotions, especially uncomfortable emotions such as stress, anger and loneliness. These eaters view their eating as the problem, when it’s often a symptom of a deeper issue.

Dangers
-Unconscious eating in it’s various forms is a problem if it results in chronic overeating. (which can easily occur when you are eating and not quite aware of it)
-Unconscious eating can also exist at an intense level, in a somewhat altered state of eating. Like when a person is not aware of what is being eaten, why he started heating, or even how the food tastes.
-It’s like zoning out with food

Wednesday, October 13, 2010

Coming Up....

What's Your Eating Personality?
This Thursday
10 am or 7 pm
Elizabeth St. Chapel

Monday, October 11, 2010

Here we go!

Thanks for ALL the yummy recipes, I am still trying to try them all myself. I am going to start adding a few everyday if I can. So check back often and don't forget to comment on the recipe, tell us what you think :)

Seeya soon!

RECIPE OF THE WEEK


Recipe from weelicious
WHAT? a cookie that's sweet and delicious that doesn't have any added sugar or butter?
AND it's easy to make??
Try it and tell me what you think.

3 Bananas (preferably ripe or spotty bananas)
2 Cups Old Fashioned Oats
1 Cup Dried Dates, pitted and chopped
1/4 Cup Oil
1/2 Tsp Cinnamon
1/2 Cup Chocolate Chips, Walnuts or Raisins
1/4 Tsp Salt
1. Preheat oven to 350 degrees.
2. Mash bananas in a bowl, and mix in the remaining ingredients.
3. Allow the mixture to sit for 10 minutes.
4. Using a mini ice cream scoop or tablespoon, place the batter onto a Silpat or parchment-lined baking sheet.
4. Bake for 25 Minutes.
5. Cool and serve.
** To make into bars – place dough in a greased 7×11 dish, bake for 35-40 minutes then allow to cool. Cut into bars or squares.
**To Freeze: allow cookies to cool after baking then place in a Ziploc bag, label and freeze for up to 3 months.

My mom's low sodium recipes (more to come each week)

So the week that we discussed the secrets of sodium, I shared my moms experience with her cancer and radiation therapy where she had to cut her salt intake WAY down. I was able to get some of her recipes that she made during this time. All of these recipes have very little or no salt per serving. Enjoy...
Please leave your comments and let us know what you think

Apple Cake

1 Cup Sugar
1/2 Cup canola oil
1 egg white
1 1/4 Cup Flour
1/2 tsp baking soda
1 tsp cinnamon
1 tsp nutmeg
1/2 tsp salt
2 1/4 Cup chopped apples

Mix well. Pour into 8x8 pan
Bake 350 for 35 min, or until center comes out clean

Apple Crisp
5 cups sliced apples
3 TBS sugar
1/2 cup rolled oats (reg or quick)
1/2 cup brown sugar
1/4 cup flour
1/4 tsp cinnamon
2 TBS veggie oil

Preheat oven 375
greas 8 inch baking pan with oil
Place fruit in baking dish and sprinkle with sugar, toss to coat and set aside
In separate bowl, add remaining ingredients, stir until mixed, and sprinkle over apples.
Bake at 375 for 30-35 min.
Serve with cool whip

Baked Cinnamon Apple
1 Apple
1 TB Sugar
2 Tsp cinnamon
Slice apple and place in bowl. Sprinkle with sugar and cinnamon over the top. Tightly cover bowl with plastic wrap.
Microwave for 1-2 min or until apple is soft.
Open plastic wrap carefully,
let sit for a min or two before eating

I thought these apple recipes sounded yummy this time of year.

Heart Healthy Banana Bread


By using "better'n Eggs" you cut the fat in half compared to the traditional banana bread recipe
Prep Time 10 min

1/2 c better'n eggs (egg substitute)
1/3 c skim milk
1/4c applesauce
2 TBS veg. oil
1 c all purpose flour
3/4 c wheat flour
1 tsp baking soda
1/2 tsp salt
2/3 cup sugar
2 very ripe bananas
1 tsp vanilla

-heat oven to 350 spray 8x4 inch loaf pan with cooking spray, dust with floor
-Mix first four ingredients
-then add next 4 and mix well.
-In seperate bowl beat sugar, mashed bananas and vanilla with an electic mixer.
-Slowly add all other ingredients...mix on low speed scraping the sides, just until ingredients are incorporated.
-Pour into loaf pan
-Bake 35-40 min
-cool and then slice

Sunday, October 10, 2010

Great Idea for a Food Diary



I especially love this chart because it has a spot to monitor hunger level and fullness level and mood, when eating your food. The challenge this week was to fill this out...at least one day. You can make copies if you feel liket his is the right chart for you to continue to use. I want you to specifically focus on snacks, and your hunger level when you craved the snack, this will help you start to get in touch with that what real hunger is and when your programmed to just WANT a snack.

Think of Food as FUEL When Picking Your Snacks

Thanks to everyone who brought some of their yummy snack ideas this week to class. It was to go over the worst and best snacks that are out there. Heres a review of what we talked about...

Master the Art of Snacking

"We are born knowing when we're full and knowing when we're hungry. That's what we need to get in touch with again."


When do you snack the most??
After work ?
before dinner?
when kids snack?
Late night?
Figuring out when your most susceptible can help you.

three common culprits of snack attacks:

Boredom
You may be bored or dealing with another emotion like stress, and use this time to preoccupy yourself with food

Restriction
You have restricted your calories too much during the day and truly are hungry.

Off-limits thinking
Sometimes when we tell ourselves we can't have something, we end up wanting it all the more.

Take It One Snack At a Time
Snacking does not mean you ignore portion sizes. Portion control plays a vital role in keeping calories under control. The key is to plan snacks into your meal plan. Always pack a couple of snacks so you will have something healthy to satisfy your mid-morning and mid-afternoon cravings.

Clean Up Your Snack Act
-Think about “food combining”
What to look for when choosing a snack
3 words: FAT PROTEIN AND FIBER
Fat and protein will provide long lasting energy
Fiber is slow to digest and will keep you feeling fuller longer
Carbs aren’t a bad choice either, rapid energy

Try some of these tasty snack options:
Notice the "snack combining"
some will have a combination of dairy, carbs, protein and fiber all in one snack

1. String cheese with strawberries
2. Ham on flatbread with peanuts
3. Cottage cheese with fruit
4. Melba Toast with peanut butter
5. Homemade bran muffin
6. Unsalted soy nuts
7. Seasonal fruits with a glass of skim milk
8. Lean turkey breast with rice crackers
9. Celery with ham and light cream cheese
10.Low-fat vanilla yogurt topped with chopped fresh fruit and a spoonful of chopped nuts
11.Whole grain crackers and low-fat cheese.
12.Instant oatmeal mixed with a small amount of dried fruit bits and slivered almonds.
13. Peanut butter and jelly on light whole wheat bread.
14. Apple slices and peanut butter.
15. Carrots with hummus.
16. Half a turkey sandwich with low-fat mayonnaise.
17. A small handful of nuts and raisins.
18. A low-fat granola bar.
19. A healthier chip with a bean dip or avacado


Work for it
Here's a great test of whether you really want those M&M's—would you hike to a store for them? Admit it: You often hit the machine because it's there and it's easy. Make it less convenient and you'll think twice before you buy.

Tuesday, October 5, 2010

Check this out

Those of us that are struggling with the idea of a food journal...even just for the three days. READ THIS

Challenge of the Week....And What's Coming Up

This week I asked you to all find at least one healthy snack that could be a part of your diet. The only trick, watch the sodium and it's gotta less than 200 calories.
This thursday we will be sharing some different snack ideas and testing your vending machine knowledge. It should be a fun week!

I don't know how many of you from class get on to read the blog yet...but I just want to say that I am SO proud of the progress so far. Last thursday everyone that weighed in either maintained or LOST weight! That is a huge deal, and I just have to say YOU ROCK! Keep up the good work, don't get discouraged, stick to the goals that we've set. You are doing great, please contact me if you ever have questions, you can also comment on the blog and we can correspond that way too.
Seeya Thursday!!

Going Back to Basics

Afer doing food journaling it's important to review and see what your diet is missing out on or what categories you may be eating too much of. Here's a few grocery store tips for each of the food categories that will hopefully help you make better choices within each category.
Grains

BREAD
Look for WHOLE words….Whole wheat, whole grain, stone ground whole wheat flour, whole oats….
Look for these words in the top of the ingredients list they are in hierarchal order
beware of Marketing gimicks, “made with whole grains” “Heart Healthy Wheat Bread”
Look at serving size and calorie per slice
start making the switch from enriched white flour to wheat
CEREAL
SUGAR, FIBER, WHOLE GRAINS-things I pay most attention to for cereal
Look for Whole words
My rule is 8 grms of sugar or less
If it changes the milk colors than NO GO!
Ingredients list…look for sugar words (brown sugar, high fructose corn syrup, corn sweetener, dextrose, maltose, molasses

Fruits and Veggies

It's easier than you think to get your serving
The list below explains the size, shape, and/or look of one serving.
medium apple or orange: the size of a tennis ball
1 cup chopped raw vegetables or fruit: baseball size
1/4 cup dried fruit (raisins, apricots, mango): a small handful
lunch-box size container of unsweetened applesauce
cup of lettuce: four leaves
chicken stir-fry with 1 cup of mixed broccoli, carrots, and mushrooms (= 2 vegetable servings)
1/2 cup cooked or canned legumes (beans and peas)
5-6 baby carrots
Choose more DARK GREEN and ORANGE fruits and veggies
The Brighter the Better -more antioxidants
Buy in season

Dairy

3 servings a day
Choose low fat / fat free what are some high fat and low fat items for dairy.
5/20 rule for % for fat
(if less than 5% fat than it's considered low fat
20% or above is high fat)

Meats and Protein

2-3 servings (ea serving should be about 2- 3 oz

1 oz. meat: size of a matchbox
3 oz. meat: size of a deck of cards or bar of soap—the recommended portion for a meal
8 oz. meat: size of a thin paperback book
3 oz. fish: size of a checkbook
1 oz. cheese: size of 4 dice
2 Tbs. peanut butter: size of a ping pong ball

Eat a variety of meets/proteins
Best animal choices are fish and poultry
nuts and seeds contain the “healthy oils”
Bake Broil or Grill
Don’t forget beans, egg whites, nuts
Choose lean or low fat (low in Sat Fat)
Leanest beef round steaks, roasts (round eye, top rounds, btm round, round tip) top loin, top sirloin chuck shoulder
Leanest Pork pork loin tenderloin, center loin and ham
Extra lean ground beef
Skinless chicken breasts or turkey
Stay away from salami, ham or bologna for sandwhich meats

Friday, October 1, 2010

The Search is On!


We want your healthy versions of favorite fall recipes. Anything pumpkin, cinnamon, apple, spice.....whatever you got, we want it. Send your recipes to gillfunk@gmail.com
bring them to Lose it class
or drop them off at one of the Y locations for Gilly Funk

I can't wait to try them!

Tuesday, September 28, 2010

Recipe of the Week


ROASTED VEGETABLE MEDLEY

"This colorful dish has the perfect blend of sweet and savory. It is simple to prepare and can be served as a side dish, salad, or light meal. Feel free to substitute whatever veggies and herbs you have on hand." I’ve used zucchini, yellow squash, asparagus, red onion, butternut squash….

Ingredients
2 tablespoons olive oil, divided
1 large yam, peeled and cut into 1 inch pieces
1 large parsnip, peeled and cut into 1 inch pieces
1 cup baby carrots
1 zucchini, cut into 1 inch slices
1 bunch fresh asparagus, trimmed and cut into 1 inch pieces
1/2 cup roasted red peppers, cut into 1-inch pieces
2 cloves garlic, minced
1/4 cup chopped fresh basil
1/2 teaspoon kosher salt
1/2 teaspoon ground black pepper

Directions
Preheat oven to 425 degrees F (220 degrees C). Grease 2 baking sheets with 1 tablespoon olive oil.
Place the yams, parsnips, and carrots onto the baking sheets. Bake in the preheated oven for 30 minutes, then add the zucchini and asparagus, and drizzle with the remaining 1 tablespoon of olive oil. Continue baking until all of the vegetables are tender, about 30 minutes more. Once tender, remove from the oven, and allow to cool for 30 minutes on the baking sheet.
Toss the roasted peppers together with the garlic, basil, salt, and pepper in a large bowl until combined. Add the roasted vegetables, and toss to mix. Serve at room temperature or cold.


Nutritional Information 
Amount Per Serving Calories: 191 | Total Fat: 5g | Cholesterol: 0mg
Nutritional Information
Roasted Vegetable Medley
Servings Per Recipe: 6
Amount Per Serving
Calories: 191
Total Fat: 5g Protein 4g
Cholesterol: 0mg Dietary Fiber 7.5 g
Sodium 257 mg Total Carbs 34.6 g



Click here for full nutrition facts

Challenge of the week

Some of your took on the task of doing a 3 day food journal...I think this is something that EVERYONE needs to do. *You can refer to last weeks challenge for more details* This week I wanted you to go over what you ate, take a close look and focus on ONE thing that you need to change. Write down that goal and DO IT! I'll be following up this thursday at our meeting. 10 am or 7 pm. Seeya there

Thursday, September 23, 2010

Visualizing Serving Size


Sometimes it's hard to know exactly what a "serving size" is. check out this chart, it may be helful to print off and have in your purse when your at the buffet :)

Recipe of the week

CHEESY CHICKEN ENCHILADAS
Recipe Makeover
Chicken Enchiladas
Plenty of cheese and sour cream, as well as canned cream of chicken soup, contributed to the hefty 773 calories per serving of this filling entrĂ©e. Plus, the soup and abundant 2 pounds of cheese added to the dish’s sodium and fat content.
THE SOLUTION:
Cheese: Using half the amount of cheese and opting for a reduced-fat Mexican blend
Topping: We topped the casserole with one-fourth the original amount of cheese
Sour cream: In place of 2 cups of the full-fat sour cream, we used a combination of 1 2/3 cups low-fat plain yogurt and 1/4 cup butter
Canned soup: We substituted a reduced-fat, reduced-sodium version of canned cream of chicken soup
Tortillas: opting not to fry them in oil before filling them cuts some major calories


Yield: 8 servings (serving size: 1 enchilada)
Ingredients
2 1/2 cups chopped cooked chicken breast
2 cups (8 ounces) preshredded reduced-fat 4-cheese Mexican blend cheese
1 2/3 cups plain low-fat yogurt
1/3 cup butter, melted (I’ve reduced to ¼ cup)
1/4 cup chopped onion
1 teaspoon minced garlic
1/4 teaspoon freshly ground black pepper
1 (10 3/4-ounce) can condensed reduced-fat, reduced-sodium cream of chicken soup (such as Healthy Request), undiluted
1 (4.5-ounce) can chopped green chiles, drained
8 (8-inch) flour tortillas or CORN
1 tablespoon canola oil (if you want to toast before filling)
Cooking spray
1/2 cup (2 ounces) finely shredded reduced-fat sharp cheddar cheese
1/4 cup chopped green onions
Preparation
1. Preheat oven to 350°.
2. Combine first 9 ingredients in a large bowl. Remove 1 cup chicken mixture; set mixture aside.
3. Heat a large skillet over medium-high heat. Working with 1 tortilla at a time, brush oil over both sides of tortilla. Add tortilla to pan; cook 5 seconds on each side or until toasted and soft. Remove from pan; arrange 1/2 cup chicken mixture down center of tortilla. Roll jelly-roll style; place filled tortilla, seam side down, in a 13 x 9–inch baking dish coated with cooking spray. Repeat procedure with remaining 7 tortillas, remaining oil, and remaining chicken mixture. Spread reserved 1 cup chicken mixture evenly over enchiladas. Cover and bake at 350° for 20 minutes. Uncover; sprinkle evenly with cheddar cheese and green onions; bake an additional 5 minutes or until cheese melts.

Sunday, September 19, 2010

Recipe of the week


Spinach Salad
poppy seed dressing of your choice 1 cup sliced strawberries (optional
½ pkg spinach 1 handful of craisens
½ pkg romaine lettuce 1 apple chopped into little pieces
1 Can mandarin oranges (drained) ½ cup sliced almonds
*you can use candied almonds
TOSS AND SERVE

*for candied almonds
Slice up almonds
Put 2 TBS sugar into saucepan on med/hi heat, stir until sugar is melted
Throw almonds into saucepan right away, stir quickly to coat with melted sugar. Remove from heat immediately. Let cool.

Friday, September 17, 2010

BECOME A FOLLOWER

See over there....to the left
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You can click on "follow"
that way you'll get notified when the lose it blog is updated.

Thursday, September 16, 2010

Your Lose it! Challenge for the week


Lets really see what is going into your mouth...sometimes you wont know unless you write it down.
Pick three days this week, atleast one day being a weekend day. And write down EVERYTHING....yes....EVERYTHING you eat for those three days. Even if it's a nibble, IT ALL COUNTS, take note.

If we want to see results we have to have an idea of how many calories we are eating. There are a number of websites that can help figure out roughly how many calories are in a variety of foods, try calorie king you just enter in the food in the "search box" pick the result that best matches and remember to enter serving size.

I found this on another blog...and thought it was pretty eye opening...

"I hate to make this sound simple but it is. There are 3,500 calories in every pound of fat. So if you eat an "extra" 250 calories every day (meaning 250 more than you use), you'll gain 2 pounds every month. That's 20 pounds a year. If you eat an extra 125 calories every day (a large banana or apple), that's 10 pounds per year. If you eat an extra 50 calories per day (half a tablespoon of creamy peanut butter), that's still 5 pounds you'll gain in a year."

After your done look over your intake...if you want to add up all the calories that'd be GREAT...if not just look over the kinds of foods your eating and how much. We will talk about it next week.

The Salty Secret About Belly Fat


We've all seen those internet pop up advertisments that say
"Click here to see how I lost 6 lbs of belly fat in one week"
I've never clicked on them but after much research and personal experiece, reducing the amount of sodium you eat will not only make you feel great, but you will lose weight and inches.
The avg American eats WAY more sodium than he/she needs. The most we should have is 2300 mg/day...that is just 1 tsp. Any excess sodium in absorbed into the body (usually in the belly region) causing bloating and inflating fat cells.

80% of the sodium we eat is hidden in prepared and processed foods (Crackers, cereals, fast food, salad dressings, condiments....)

Pay attention to the food labels...

Follow the 8/20 rule
if the food is 8% of your daily value of sodium or less...than it is LOW IN SODIUM
and if the food has 20% or higher than this is considered HIGH IN SODIUM (Avoid these foods)

Make it yourself....

That way you know exactly what's in your food (share your recipes please!)

Eat more fruits and veggies...

remember the super foods list? not only do fruits and veggies have tons of vitamins, minerals and antioxidants, but they are naturally low in calories, fat and sodium!

Learn to use Herbs and Spices....
Add more flavor to your food without useing extra salt. Try Mrs Dash, it's one of my favorite "no salt" seasonings

Make small changes in your diet starting this week. Look through your pantry and search out those salty suspects...the benefits are amazing!

A diet low in sodium can...
give you better skin
Less bloating
Weight loss
Lower Blood pressure
And make you feel better than you ever have!

Friday, September 10, 2010

First night of LOSE IT!

The Lose it kick off went great! Thanks to everyone that attended. I am excited to dive in, it's going to be a great program. For those of you that missed out, we talked about super food. You can google it and find a bunch more that didn't make this list.
Superfoods stand tall above other foods because they pack a nutritional punch that can't be beat. Full of antioxidants, vitamins and minerals, the health benefits are off the charts. See if you can substitute one of your everyday snacks for something on this list.
SUPERFOODS“Even people who are healthy eaters can make a few tweaks and the impact will be amazing.”
EAT MORE….

Blue Berries antioxidants, potassium and vit. C. An Anti inflammatory
Broccoli nutritional powerhouse, high in fiber, B vit, folate, and vit C
Calcium Builds strong bones, prevents osteoporosis
Dark Chocolate lowers blood pressure, packed with antioxidants
Oats High in Fiber! Avoid the pre packaged kinds with added sugar
Orange Veg.pumpkins, carrots, butternut squash, the brighter the better
Nuts/seeds High levels of vitamins and minerals and healthy fats
Fish Salmon….Good for your heart! High in healthy fat
Legumes adds color and texture to foods. Rich in soluble and insoluble fiber, B vit.
Eggs One of the only foods that contains vitamin D naturally. High in Protein
Whole Grains wheat, barley, rye. Good complex carbs
Yogurt good for digestion, yogurt contains healthy bacteria
Leafy Greens the darker the better…good source of vitamins and fiber
Tomatoes canned or fresh they offer a healthy boost. Full of lycopene!

Recipe of the week



Here is the muffin recipe we had at the lose it class on thursday. Emjoy!
I usually cut the white sugar to 1/2 cup and I add a little more veggies than it calls for. Let me know how you like them.

Zucchini Yogurt Multigrain Muffins
1 1/2 cups all-purpose flour
3/4 cup whole wheat flour
3/4 cup oat flour (or just oatmeal)
1 teaspoon salt
1 teaspoon baking soda
1 teaspoon baking powder
2 1/2 teaspoons ground cinnamon
1/4 teaspoon ground nutmeg
3 eggs
1/2 cup vegetable oil
1/2 cup unsweetened applesauce
1 cup plain yogurt
1 cup white sugar
3/4 cup honey
2 teaspoons vanilla extract
1 cup shredded zucchini
1 cup shredded carrots
1/2 cup chopped pecans (optional)
1/2 cup raisins (optional)

Directions:
-Preheat oven 400 degrees, lightly grease 24 muffin cups
-In a bowl sift together all purpose flour, whole wheat flour, oat flour, salt baking powder, baking soda, cinnamon and nutmeg.
-Beat eggs, veg. oil, applesauce, yogurt, sugar, honey and vanilla
-Add egg mixture to flour mixture.
-Fold in zucchini and carrots, pecan and raisins
-Scoop into muffin cups
-Bake 18-20 minutes in preheated oven
-Cool 10 minutes before transferring to wire racks

Sunday, September 5, 2010

Program Kick Off

Lose it! Starts Thursday Sept. 9th. With a class at 10 am and one at 7 pm. Come find out what to expect, meet new people and endulge in some delicious "superfoods"
SEEYA THERE

Sunday, August 29, 2010

What is Lose it!

LOSE IT!
The YMCA is excited to announce a class based on inspiring, educating and motivating our members. If you’re religiously hitting the weight room and working out hard in classes but not seeing the results you want, the new nutrition program, Lose It! can help! We all know that being active is a huge part of feeling good and being healthy, but what we’re putting in our mouths has a significant role when it comes to meeting our long term goals. The purpose of Lose It! is to give participants the knowledge and tools to help them on their weight loss journey through dynamic weekly classes and support groups. Fuel your body and mind with nutritional advice and tips that will help you make those positive behavior changes that can bring long -term success.


When do I start?
The Lose It! program kick off will be Thursday September 9th at the Elizabeth St. location with one class at 10 am and another that evening at 7 pm meet in the chapel.
And Classes will continue every Thursday at 10 am or 7pm


What to expect
Anyone who wants to be a part of Lose It! can participate in all or just part of the program.

The program will be facilitated by Gilly Funk. Until now you may have seen her in a variety of classes like Zumba and Drums Alive as one of the Y’s group fitness instructors. She attended Utah State University and graduated with a Bachelors degree in Community Health Education with a focus on nutrition. Gilly says this about Lose it!, “If you’re a YMCA member you already know how important exercise is when it comes to looking and feeling your best, but I think nutrition plays an even more important role. The new Lose it! program will offer something for everyone no matter where you are in the weight loss journey.”


Optional Weekly Weigh In’s: This will be done before or after class and is completely confidential. The weigh ins give you a chance to monitor progress and stay accountable. There will be prizes and other incentives along the way to keep you motivated.

Fun Food Talk: Come for encouragement and stay motivated with tips and advice from a variety of topics such as; Eating out and Eating Right, What eating personality are you?, Smart Cart: healthy budget friendly shopping, The secrets of sodium, The banana diet: uncovering the pros and cons of fad diets, Red light foods, and the Myths of dieting. This portion of the class will be 15-25 minutes long.

Group Discussion; A chance for participants to sit back and observe or share, support and motivate each other. No one is obligated to speak or join in the discussion, but this will be a chance for members to share stories, tips and advice with the rest of the group. Having weight loss support available has been shown in several studies to have a powerful impact on long term weight loss/management as well as developing a more healthy relationship with food. Gilly explains, “The group support that the Lose it! program offers will be a huge benefit. It’s a safe environment where you can go to get encouragement. For some, it will be key to keeping them focused and motivated.”

-Everyone is welcome
- FREE FOR ALL MEMBERS!
- Anyone interested can participate in all or just part of the “Lose it” program
- Weekly Weigh in’s are confidential and help you monitor progress and stay accountable
- Fun food talk on a variety of nutrition topics that are easy to understand
- Classes are a safe place to talk about nutrition and weight related issues
- Prizes and other incentives to keep you motivated
- A place to encourage, support and motivate each other
- Variety of healthy recipes Healthy Recipes
- Non members are welcome. Cost, $6