Coming up at LOSE IT!!

Sunday, February 27, 2011

Your New Pantry

This weeks goal....
THROW AWAY STUPID FOOD

Alot of times the pantry is where the naughty nutrion lacking foods hide. And at my house those cookie and cracker boxes get left open, making it too easy for my hand to slip in and grab "only a couple" ( that couple turns in to several)

Let me make mention to what food we want to focus on. Hopefully this will help you make better choices
Starches
Carbs are NOT the enemy….but poor quality carbs are
Look for atleast 2 grams of Fiber per slice of bread
Changing to whole grain, whole wheat, etc…means your doubling your fiber!

Red Meat
Red meat isn’t “bad” for you, we just eat WAY too much
Keep your choices under 10 grams of fat with less than 4 grams of Sat. Fat per serving
Best Red Meat options; tenderloins, fillet mignon, flank steak, skirt steak, LEAN ground beef, top round, lamb chops, pork loin and pork chops

Nuts and Seeds
Chock full of antioxidants, Vit E, as well as magnesium, copper, protein and fiber
Raw and unsalted are probably the best choice
Keep a variety of nuts/seeds on hand -but watch your serving always!

Fats and Oils
A measured tsp of any fat will have about 45 calories.
The healthiest types of fats are monounsaturated fats
Olive Oil- my personal favorite
Canola Oil-
GrapeSeed Oil- has a real high smoke point, making it great for sauteing and cooking

Poultry
Freshest Possible…Skinless and Boneless is a great lean low fat choice
Ground Turkey, isn't always the best option...still choose the extra lean or you'll end up with just as much fat as the ground beef

Dairy
There are so many low fat and fat free options now that there is no reason to do Full Fat...unless you want all those calories.

I think it's important to stock your pantry or cupbourd with canned beans, tuna, canned fruit, pasta sauce, whole grain pastas. These foods will come in handy when you need a quick meal. Don't give in to "complete" boxed meals, they may be convinient, but they aren't worth all that fat calories and sodium. Take a little more time to plan your meals and you will see results and feel healthier

Recipes of the Week

Okay, so I tried some really delicious recipes this week I want to share with you guys. I hope you try them for yourself and see how tasty they are

I love the black bean salsa...I made a few modifications for myself, those tips are at the bottom of recipe. I used this "salsa" as a salad dressing for a salad...added a little bit of grilled chicken and some crushed up chips for a bit of a crunch. It was delicious!

Spicy Bean Salsa
Makes 12 servings
Ingredients
1 (15 ounce) can black-eyed peas
1 (15 ounce) can black beans, rinsed and drained
1 (15 ounce) can whole kernel corn, drained
1/2 cup chopped onion
1/2 cup chopped green bell pepper
1 (4 ounce) can diced jalapeno peppers
1 (14.5 ounce) can diced tomatoes, drained
1 cup Italian-style salad dressing
1/2 teaspoon garlic salt
Directions
In a medium bowl, combine black-eyed peas, black beans, corn, onion, green bell pepper, jalapeno peppers and tomatoes. Season with Italian-style salad dressing and garlic salt; mix well. Cover, and refrigerate overnight to blend flavors.

MY TIPS:
-Instead of using salad dressing- I squeeze juice from a fresh lemon then stir in the ½ tsp of garlic salt and a little bit of extra virgin olive oil
-I also use no salt added diced tomatoes that already have green chili’s in them
(I don’t add the jalapeno’s if I use those tomatoes) I don’t like too spicy.


These were fun for a change, my husband even said "they're pretty good" and he's a total red meat guy. Gotta get your weekly bean fix, it's recommended we eat at least 1 cup of beans a week and with these two recipes you will be on your way!
Making Favorite Recipes with LESS SODIUM…

BLACK BEAN BURGERS
Ingredients:
1 15 oz. can black beans or 2 cups black beans cooked (Jill says you can use any type of beans)
1/4 cup couscous
1/2 cup onion, diced
1/2 cup cilantro and basil, finely sliced (optional)
1 tsp. cumin
1- 2 Tbsps. shoyu (Japanese soy sauce)
3 oz. cup water (between 1/4 and 1/2 cup)
Sea salt
Couscous Preparation:
Bring water to just under a boil and add the couscous to the water along with a pinch of sea salt. Stir, cover and let sit off the heat for 5-7 minutes. Take a fork and fluff the couscous out into the bean mixture.
*Ratio for couscous: 1 cup couscous to 1 1/2 cup water
Burger Preparation:
Partially mash the beans with a potato masher or a paper towel. Add the couscous, onion, corn, cumin, cilantro and soy sauce. Stir with a fork until well blended.
Wet your hands to form 4 equal portions, shaping each into a ½ inch thick patty. Refrigerate for 15-20 minutes. Add safflower oil to the frying pan and cook the patties 4 minutes on each side or until crisp and lightly browned. Add a drop of soy sauce before you flip the patty.
Eat with a bun and all the fixings or solo on a plate. Enjoy

Calories 167.2 Total Fat 0.6 g Saturated Fat 0.1 g Polyunsaturated Fat 0.2 g Monounsaturated Fat 0.1 g Cholesterol 0.0 mg Sodium 228.9 mg Potassium 378.1 mg Total Carbohydrate 31.6 g Dietary Fiber 8.4 g Sugars 0.1 g Protein 9.6 g

Sunday, February 20, 2011

This Week At Lose It!

How to avoid stress/emotional eating
Quote from the Doctor Oz show
"Overweight people think about food ALL the time...except for when they are eating it"

And how are we doing on our heart healthy foods?

Some Menu Ideas From Me


I wrote myself out a menu plan, this is as organized as I'm gonna get..at least for now :)
There are some ideas of things I eat for Breakfast and Lunch...and dinner is a little more flexilble, but I always make sure I have a protein and veggies and often times a whole grain. Hope this is helpful...please comment if I left something out or if you have any ideas to add.

BREAKFAST focus on whole grains…fiber…protein

2 Eggs with whole wheat toast and honey
Parfait (greek yogurt with 1 tsp of jam, cottage cheese, berries topped with grape nuts)
Whole Wheat Waffle topped with yogurt or applesauce
Oatmeal with brown sugar and fruit (banana, berries…)
Spinach Omelet (add other veggies)
Green Smoothie (greek yogurt, frozen berries, banana, tons of spinach and/or other leafy greens)
Protein Shake with
Whole wheat pancake with natural PB
Wheat Berries with honey and fruit
Healthy whole wheat/bran muffin with cottage cheese and fruit
Protein Bar with scrambled eggs
Tips: No refined grains (white rolls, sugary low fiber cereal, we don’t want anything that is stripped of it’s nutrients)

LUNCHGreen Salad (protein and veggies)
Salad options
Hard boiled egg wheat germ wheat berries
Avacodo (not too much) tuna (no mayo)
Nuts/seeds chicken breast
Peppers peas
Carrot ANY VEGGIES YOU LIKE
Broccoli Salsa
Beans (especially black) sprouts

Clear dressings are better than creamy fatty ones


Sandwiches (always on 100% whole wheat)
Tuna (light on the mayo)
Deli meat with lots of veggies
Veggies wrap
Wrap with veggies and chicken

DINNERLean Protein
(check out quinoa recipes for a plant protein idea)
Salmon
Lean beef cuts (most “loin” cuts are leaner Tenderloin, porkloin.)
Tuna
Pork Chops
Whole Grains and Legumes
Wild Rice
Beans
Quinoa
Couscous
Whole wheat pasta

AND ANY VEGGIES I’m gonna stay away from canned corn and canned beans

Go light on the carbs unless it’s coming from veggies or whole grain

SNACKSLite string Cheese
Celery with PB
Carrots and Hummus
Protein Bar
Almonds and dried fruit
Air popped popcorn nuts and dried fruit
Non fat plain greek yogurt little jam and fruit
And Fruit or veggies
Granola bar ( homemade only)
Protein Shake
Small Green Smoothie
Soy nuts
Cottach cheese
Lowfat cheese and wheat crackers

Check your recipes's nutrition facts


Just plug in your ingredients and find out the nutrition facts

Thursday, February 17, 2011

Here's the video if you missed it in class this week

MOVIE COMING SOON>> Trying to figure out how to load :)

So not everyone was super excited about me showing up at their house looking through their pantry. We did find a lot of SALT SHOCKERS. And also alot of healthy foods too. Remember not only are we trying to avoid some of these packaged foods but we want to focus on consuming some of these heart healhty foods that you saw in the video as well. Here's the list, make sure you have at least 10 of these in your home at all times :)
Salmon
Flaxseed
Oatmeal
Black or kidney Beans
Almonds/Walnuts
Tuna
Tofu
Brown
Rice
Soy Milk Blueberries
Carrots
Spinach
Broccoli
Sweet Potato
Red Bell Peppers
Asparagus
Oranges Tomatoes
Acorn Squash
Cantaloupe
Papaya
Dark Chocolate Tea

Saturday, February 12, 2011

Watching out for Packaged Foods, the 4 Most Harmful Ingredients

Remember we're focusing on watching our Sodium for the month of february, that means staying away from all those packaged foods that are filled with additives and stripped of their nutrients.


However if you want to check out a list of the 125 BEST PACKAGED FOODS you can look that over, there are some good things out there but you gotta do your homework

But if your going to buy packaged foods, here is a list of the 4 MOST HARMFUL INGREDIENTS
1. Trans Fat
A Harvard nutrition expert said that it's "the biggest food-processing disaster in U.S. history"....YIKES! and why? because it's twice as dangerous for your heart than Saturated Fat. It boosts your levels of bad cholesterol and has been shown to actually decrease good cholesterol. Double trouble for your arteries people!
Words to look out for.... partially hydrogenated, fractionated (the higher up in the ingredients list the worse)

2. Refined Grains
white breads, pasta, rolls, sugary low fiber cereals...the list goes on and on. People who eat whole grains (popcorn, whole wheat, oatmeal, brown rice, bran, barley...) have a 20-30% less heart disease. And remember eating whole grains have been shown to help with weight loss.

3. Salt
What do you know...our topic for Feb. Not only does excess salt make us feel yucky and bloated, it can also cause a whole lot of problems (high blood pressure) especially for people who are salt sensitive. Let's try and get our salt to about 1500 mg this month and observe how we feel, I know for me it makes a huge difference.

AND LAST
4. High Fructose Corn Syrup
It costs less to make, it's sweeter, and it's very easy to add and mix with other ingredients. I coudln't believe when I read that the avg American consumes 63 lbs of it per person per year. YUCK
it messes up your metabolism, raising the risk of heart disease and diabetes, it encourags over eating, and may zap the important mineral chromium that is essential for healthy levels of cholesterol, insulin and blood sugar.
Watch for words, corn syrup, syrup solids, corn sweetner

Friday, February 11, 2011

GREEN SMOOTHIE

K so mine didn't turn out green...and I put a load of spinach in, probably like 2-3 cups!
This site has had some cool info on eating clean, when I came across the smoothies I thought it was a great idea to get more GREENS in your diet without having to taste the greeness. :)
The recipe is on the bottom...BUT

here's what I did differently
I used frozen berries and peaches..used a regular banana AND added greek yogurt and some wheat germ.
I'm not even kidding, it turned out like FROZEN YOGURT. my kids even ate it, it's amazing. I tried it with carrots and spinach the next day, still way good. You gotta try it. Let me know what you think.
HERES THE LINK

JANUARY WINNER

Patty Provo was the loser of the month for January...Patty lost 4.03% of her body weight in just that month.
Not drinking all that soda, and focusing on healthy whole grains has made all the difference

Lisa Ennis was also in the running, losing 3.07%
She's been staying away from sugary foods lacking in nutrition, and has been consuming carbs the healthy way, with lots of high fiber whole grains

CONGRATS you guys!
You are doing so great, and I think about you guys all the time. February is off to a great start, can't wait to see who the next SUPER ULTRA MEGA LOSER OF THE MONTH IS.

Sunday, February 6, 2011

THIS WEEK AT LOSE IT!

More salty foods to stay away from, and the good and bad of packaged foods.
Don't forget to bring your salt shockers...find a food item in your own pantry that has high sodium!
Remember the daily limit that is recommended is 2300mg...most of us get way more than that, so you do the invesigating this week, and bring the item that you find so we can share the salt shocker with the rest of the class.

Bountiful Baskets

I've talked about these baskets a few times in class. Bountiful baskets is a great way to get fresh produce and a good price, not to mention it will encourage you to try new fruits and veggies. Check it out..

Thursday, February 3, 2011

February is Heart Month!


This month at lose it we will be focusing on foods that are good for our heart. Like this week and next week we will talk about sodium and blood pressure. I think it's important for everyone to know their blood pressure, this month at Walgreens I heard that they will do blood pressure testing for anyone who wants one. Once you get your number visit this site to know where you stand. click here

Tuesday, February 1, 2011

LAST WEEK TO WEIGH IN FOR JANUARY CHALLENGE

So January has come to an end..time flies. Thanks for sharing all your bean and whole grain recipes. Hopefully we've established good habits the last 31 days to add more of these high fiber foods into your diet.
Come this week to find out the focus and challenge for February.

AND...
if you can't make it to a mtg this week, come to E street and weigh in on your own and leave your name and weight at the front desk for me. Than you can still be eligible for the January loser of the month prize

Thanks for all you do! This last week was amazing, keep it up.

Easy Speedy Breakfast Ideas

Thanks to Becky and Eric for helping me out at lose it this morning. I wasn't there but I heard that becky had some good breakfast tips for us. Here is the link
if you want any of the recipes.