Coming up at LOSE IT!!

Tuesday, January 25, 2011

as promised....here are the links for the recipes of the week

Fudgy Black Bean Brownies...those of you that came to class got to try this recipe. MMM is was surprisingly good! Make it your self. You'll see at the bottom of the page there are nutrition facts and info on this recipe

No bake oatmeal cookies...these pack a good protein punch, I make them into mini balls, my kids love them as a snack.

Enjoy! You can still come thursday and test em out yourself :)

Monday, January 24, 2011

This week at Lose it!

Join us on Tues at 10 am or Thursday at 10 am or 6:30!
Eat Dessert and other diet rules!
Also get all your dessert questions answered
AND info on supplements.

I will have some healthy desserts for you to test out...so come enjoy :)

Sunday, January 23, 2011

Friday, January 21, 2011

Sunday, January 16, 2011

This week at Lose it!

Smart Shopping... is shopping the perimeter of the store really better for you?

And come find out the top new years resolution mistakes and how to avoid them.

Also don't forget...I will be bringing homemade hummus for us all to try

AND!!!! one more thing, this is it I promise.
I will have something funny to show you, you wont want to miss it

Friday, January 14, 2011

Thanks for the whole grain recipes...keep em comin!

Banana Nut Whole Wheat Waffles
2 C whole wheat flour
1 tsp salt
1 TB baking powder
2 tsp sugar (or leave it out)
4 eggs
2 C milk
2/3 c melted butter
2 bananas (diced or very ripe mashed)
2/3 C finely chopped walnuts

Combine flour, salt, powder and sugar in large bowl. Seperate eggs and beat yolks.
add dry mix. Stir in milk and butter and combine. Beat egg whites and fold into batter
(doing this step will make your waffles fluffier)
Add bananas and nuts. Pour onto greased waffle iron.

Makes about 8 waffles

* you can also use berries, peaches or apples instead of bananas
* and yogurt as a topping instead of syrup.

Whole Wheat Pancakes
(for two people)
1 egg
1 C milk
dash of salt (1/2 tsp)
1/2 tsp vanilla
1 C whole wheat flour
1 Tb baking powder

Mix and Make

Tell me what you think! I can't wait to try these this week.

Thursday, January 13, 2011

Ending Your Relationship With Sugar

Breaking Up With Sugar
Are you addicted?
When we start eating sugar our brain sends a message telling us to keep eating it for as long as it’s available…the problem is…it’s always available and
we DON’T STOP!

Ending the relationship….
Protein and fat at each mealFailure to eat adequate protein and fat is a sure fire way to set yourself up for sugar cravings and a carb rollercoaster.
Never go over-hungryDon’t let yourself get to that “starving” feeling, you know that’s when you are at your weakest. Be prepared by carrying a portable healthy snack.
Snack rightSome snacks that seem “healthy” may actually set you up to crave more sugar! Remember…“combination snacking”
Control the situationIt may take a while for new habits kick in and become automatic, so for now you must control the situation. If it means skipping social events, leaving the room to get away from tempting treats, so be it.
Create a supportive environmentYou may find it helps to enlist the help and accountability of a like minded friend, it really makes a difference when you know you have to answer to someone.
Be a detectiveUse your body as a guinea pig, what foods make you feel good? What foods make you feel bad? How did I learn which foods help me feel satisfied and give me stable moods? By observing and listening to my body.
Reconsider Fake SugarsMany of us rely on Diet sodas when we’re craving something sweet, but those “fake” sugars can actually increase our sugar cravings. Watch for hidden sources of substitute sugar in your diet.
Start over when you slip and fallDon’t give up just because you have a few sweet treats, control your portion sizes and enjoy it when you do eat it, don’t GORGE yourself.

And don't forget our focus of the month...Whole Grains and Beans.

Recipe of the week


WHOLE WHEAT BANANA BREAD2 Cups whole wheat flour ¼ cup veg. oil (I use applesauce)
¼ cup wheat germ ½ cup honey
1 tsp salt (I use less) 2 eggs
1 tsp baking soda 1 tsp vanilla extract
1 ½ cups mashed bananas ½ cup chopped pecans (optional)

1. Grease a 9X5 inch loaf pan. Preheat oven to 360 degrees
2. Combine oil, honey, eggs, vanilla and mashed bananas in a bowl
3. In a large bowl, whisk together flour, wheat germ, slat and baking soda.
4. Mix together dry and wet ingredients and pour into pan
5. Bake 1 hour in preheated oven, cool on wire rack

Nutrition facts of original recipe
Servings 12
Calories 200 Dietary Fiber 4 g
Total fat 9.7 grams Protein 5.1 grams
Sodium 313 mg



Spiced Sweet Roasted Red Pepper Hummus
Ingredients
1 (15 ounce) can garbanzo beans, drained
1 (4 ounce) jar roasted red peppers
3 tablespoons lemon juice
1 1/2 tablespoons tahini
1 clove garlic, minced
1/2 teaspoon ground cumin
1/2 teaspoon cayenne pepper
1/4 teaspoon salt
1 tablespoon chopped fresh parsley
Directions
In an electric blender or food processor, puree the chickpeas, red peppers, lemon juice, tahini, garlic, cumin, cayenne, and salt. Process, using long pulses, until the mixture is fairly smooth, and slightly fluffy. Make sure to scrape the mixture off the sides of the food processor or blender in between pulses. Transfer to a serving bowl and refrigerate for at least 1 hour. (The hummus can be made up to 3 days ahead and refrigerated. Return to room temperature before serving.)
Sprinkle the hummus with the chopped parsley before serving.

Monday, January 10, 2011

This week at Lose it!

The Challenge this month is WHOLE GRAINS AND LEGUMES (BEANS)
Focus on high density, nutritious foods that are low in fat but packed with fiber. It will keep you full on fewer calories along with all the other benefits!

So this week come test out some whole grain banana bread and homemade hummus

Also learn how to break up with sugar.

Saturday, January 1, 2011

Lose it is BACK

Well...it's January, time for healthy eating again :)
Come join us Tuesdays at 10 am or Thursdays at 10 or 6:30

ALSO!
New this year is Lose it! Family style. Grandparents, parents, aunts, uncles, teens, kids are all invited to come enjoy a fun family night out. Healthy living starts in the home, with activites, tips, recipes and other fun information, lose it! provides your family with tools you can use to make health FUN! come check it out Tuesday nights at 6:30