Coming up at LOSE IT!!

Friday, April 29, 2011

Switching from White to Brown. ITS A MUST!!!

so have you ever wondered why wheat bread is supposed to be so much better for us? It's simple really...
white flour starts off as a whole wheat. Then the whole wheat is steamed and they take the blades to it, removing the outer shell which is the bran, then they take out the wheat germ and any oils left because they turn rancid too quickly, whats left is some unbleached flour (lacking in nutrition) OH! and then then bleach it white and use it to make bagels, rolls, cookies, crackers, cereals, pastas. Even some "brown" breads are just colored white bread!

Its so important to look at the ingredients, look for "whole" words like whole grain, whole wheat, whole barley. If it says 100% whole wheat you are probably safe.

and the reason that the whole wheat bread is so much better for us...

first when we eat white bread (or bagel, cookie, cracker...etc) it is QUICKLY dissolved in your bloodstream and is sent to parts of your body that need energy, like brain and muscles. It's been so proccessed that your body has to do very little to digest it

The quicker you digest that processed crap the sooner you are hungry again and the MORE you are going to eat.

Whole wheat and other whole grains contain fiber and other nutrients that keep you full longer and take longer for your body to digest.


Wednesday, April 27, 2011

New Recipes... haven't tried them yet, but heard they are YUMMY

Meat Loaf
6 servings
1 1/2 lb extra lean ground beef (or ground turkey, or chicken breast)
1 cup tomato juice
½ cup old fashioned rolled oats
1 egg lightly beaten
½ cup chopped onion
1 tbs Worcestershire sauce
½ tsp salt (optional)
¼ tsp black pepper

1. Preheat the oven to 350
2. Mix all ingredients together in large bowl
3. Press meat loaf mixture into an 8X4 inch loaf pan
4. Bake meat loaf for about an hour (thermometer inserted should read about 160 degrees)
5. Let stand for 5 min before any juices and slicing

*Serve with steamed veggies and small new potatoes

Apple Bran Muffins
Makes 12 servings
Veg. oil cooking spray
¾ cup wheat bran
1 cup skim milk
2/3 cup whole wheat flour
Sweetener equivalent to 1/3 cup sugar
2 tsp baking powder
½ tsp baking soda
¼ tsp salt
1 tsp ground allspice
½ tsp ground cloves
1 ½ cups oat bran
2/3 cup raisins
1 lrg apple cubed
1 egg lightly beaten
2 tsp canola oil
½ cup unsweetened applesauce

1. Preheat oven 350 and spray muffin tins
2. Mix wheat bran and skim milk in bowl and let stand few min
3. Mix remaining ingredients
4. Spoon batter into the prepared muffin tin, bake until lightly browned about 20 minutes
Keep muffins in freezer and microwave 30 seconds to warm

Monday, April 25, 2011

Light Potato salad

Light and Fresh Potato Salad

1/4 cup seasoned rice vinegar
2 tablespoons canola oil
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
5 cups cubed red potato (about 2 pounds)
1/2 teaspoon salt
1 cup chopped peeled cucumber
3/4 cup sliced grape or cherry tomatoes
3/4 cup chopped green bell pepper
1/2 cup chopped orange bell pepper
1/4 cup chopped green onions
1 (2 1/4-ounce) can sliced ripe olives, drained
1. To prepare dressing, combine first 4 ingredients in a large bowl; stir with a whisk.
2. To prepare salad, place potato and 1/2 teaspoon salt in a medium saucepan. Cover with water to 2 inches above potato; bring to a boil. Reduce heat, and simmer 8 minutes or until tender; drain.
3. Add potato to dressing in bowl, tossing gently to coat; let stand 15 minutes. Stir in cucumber and remaining ingredients; toss well. Cover and chill

Nutritional Information
Amount per serving
Calories: 90
Calories from fat: 28%
Fat: 2.8g
Saturated fat: 0.2g
Monounsaturated fat: 1.6g
Polyunsaturated fat: 0.8g
Protein: 1.8g
Carbohydrate: 14.9g
Fiber: 2g
Cholesterol: 0.0mg
Iron: 0.9mg
Sodium: 295mg
Calcium: 19mg

Two recipes that make a great snack or breakfast

Pumpkin Protein BarsIngredients:
Non fat no stick spray
1 cup oat flour
4 tsp cinnamon
½ tsp baking soda
¼ tsp salt
¼ tsp nutmeg
¼ tsp allspice
3 egg whites
¾ cup splenda ( I used honey)
½ cup fat free ricotta cheese
8 oz canned pumpkin
2 scoops vanilla whey protein powder
1 cup quick cooking oats (optional for added carbs and energy)
Preheat oven to 325 degrees. Spray 8x8 pyrex dish with cooking spray
In a large bowl combine flour, cinnamon, baking soda, salt and nutmeg
In medium bowl mix egg whites, splenda, ricotta and pumpkin till well combined.
Pour batter into the pyrex dish and spread evenly. Bake 25 min or until a toothpick comes out clean. Let cool. Cut into 16 pieces

2 small squares
94 cals, 1.25 g fat (2 g with added oats)
10 g carbs (17 with added oats)
10 g protein (11 g with added oats)

Dr. Mike’s Power CookieIngredients:
1/3 cup unsweetened applesauce ½ tsp baking soda
2 TBS almond butter 1 tsp cinnamon
1 TBS flaxseed Oil ½ tsp salt
10 packets of truvia ¼ tsp black pepper
¼ cup agave nectar ½ cup vanilla whey powder
1 large egg 2 cups oats
½ tsp vanilla 1 cup dried cherries
¾ cup wheat flour ½ cup sliced almonds
Heat oven 350 degrees. Beat apples sauce, almond butter, flaxseed oil, truvia and agave nectar. Beat in egg and vanilla. Mix well. Add remaining ingredients. Drop by large TBS onto cookie sheet. Makes 18 cookies, flatten each cookie with spoon
Back 16-18 min or until lightly browned. Cool. 128 calories

My Red Light Food Realization

So last week we talked about "red light foods" if you are not familiar with this term, a red light food is one that is VERY HARD for you to control the amount you eat once you start eating. It is important to be aware of your red light foods because you know you need to either avoid them all together or make darn sure you limit yourself to one bowl, or one handful or one scoop. The problem is....Red light foods are so difficult to just stop at one or two or three!!

I shared with class my embarassing red light food realization, CARAMEL POPCORN. I made it for my family one sunday, I saw how much butter and sugar went into it, and as I stirred I told myself... "only one bowl...only one bowl"
The recipe made about 3 large bowls of caramel popcorn. By the end of the night I had eaten one whole bowl by myself. I know so embarrasing to admit. BUT I COULD NOT STOP!! It is a food that almost controls me!! and that is what a red light food is. I am aware of it now, and so I can and will not let this happen again.

What are your red light foods??
Make sure you recognize them so you can avoid the guilt and sick tummy that will come from gorging yourself.

I'm Back!!

So sorry there haven't been any new posts lately. This month at lose it has been all about portion control and serving size. I really think this topic is SO SO important when it comes to losing weight, because we really can and should enjoy a wide variety of foods, even special treats that we love, but ITS ALL ABOUT THE PORTION SIZE!! If we learn to control that we can really eat alot of different foods we enjoy.