Coming up at LOSE IT!!

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
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


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
Original Recipe Yield 8 servings
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
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?
-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

-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.

-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

-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

-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.

-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 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 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:

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

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
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.

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
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


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
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!