Coming up at LOSE IT!!

Tuesday, September 28, 2010

Recipe of the Week


"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….

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

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

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.
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)
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
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

*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


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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.”

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)

-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"