Coming up at LOSE IT!!

Wednesday, June 29, 2011

PLEASE COME THIS WEEK

I am going to pass on my knowledge of sprouts and other living foods (I don't know that much...but what I do know is that they are awesome)
AND I am going to bring a yummy sampling of a sprout breakfast. So delicious and satisfying, you wont want to miss this week. Its new stuff we have never covered before!

Thursday, June 23, 2011

A new site for Clean Eating recipes...check it out

Find these recipes and way moreClean Eating Guilt Free Spinach Burgers
Ingredients:
1 lb certified organic grass fed ground beef
1/2 cup onion, finely diced
2 tbsp ‘clean’ Dijon mustard
1 tbsp ‘clean’ worcestershire sauce
2 clove garlic, minced
3/4 cup spinach puree (see notes)
toppings of your choice (optional)
4 ‘clean’ hamburger buns (optional)

Preparation:
In a large bowl mix together all of the ingredients using your hands. (If your mixture is too wet to form a patty add in 1/4 cup of whole wheat breadcrumbs.)

Add all the ingredients to a large bowl and mix together
Using a burger press or your hands, form the mixture into 1/3 inch thick patties.
Following the instructions per your grilling unit, grill the burgers to your desired doneness.
Top with your favorite toppings and ENJOY!
Nutritional Info:
Makes 4 servings.
Serving size 1 spinach burger.
Nutrients per serving: Calories: 200.5, Cal. from Fat: 82.5, Total Fat: 9g, Sat. Fat: 5g, Carbs: 5.5g, Fiber: 2g, Sugars: 1.5g, Protein: 25g, Sodium: 201.5mg, Chol: 75mg
Notes:
Any leftover burgers can be stored in an airtight container in the fridge for up to 3 days.
To make the spinach puree simply add fresh spinach to a blender or food processor and process until pureed. About 4 large handfuls makes 3/4 cup.

More recipes and tips
www.lose-it-ymca.blogspot.com
Also find the Y on face book J



Clean Eating Cheesecake Stuffed Raspberries

Ingredients:
4 ounces Neufchatel cheese, room temperature
1/2 tbsp raw honey
1/2 tbsp vanilla
1/2 tsp cinnamon
1 pint fresh raspberries
Preparation:
Wash your raspberries under cold water and set out to dry for about 10 minutes.
In a small bowl mix together the Neufchatel cheese, honey, vanilla and cinnamon. The mixture should be smooth and spreadable.

Piping bag with various size tips
Fill a piping bag (you can also use a plastic bag and simply cut the corner off) with the cream cheese mixture and using a small decorative tip fill each raspberry with the cream cheese filling.
Place the stuffed raspberries in a bowl or on a plate and refrigerate for 30 minutes (I realize it’s evil to ask you to wait 30 minutes before eating these but they really are better once the cheesecake ‘sets’.)
Remove from the fridge and ENJOY!
Nutritional Info:
Makes 4 servings.
Serving size 1/2 cup.
Nutrients per serving: Calories: 122,5, Cal. from Fat: 64, Total Fat: 7g, Sat. Fat: 4g, Carbs: 12g, Fiber: 5g, Sugars: 6.5g, Protein: 3.5g, Sodium: 114mg, Chol: 22mg
Notes:
These are best when you eat them within 24 hours. The cream cheese filling will keep for up to 5 days in the fridge so fill only the raspberries you can eat within the 24 hour time period.

Sunday, June 12, 2011

7 "healthy" foods that might be making you FAT

I'm finding that alot of us think we are making "healthy" choices when it comes to eating well. But the truth is there are a whole bunch of foods out there that are probably not as diet friendly as we think.
Check out this link

Simple reminders on how to cut 500 calories everyday

Tap your footYour skinnier friends are probably fidgeters, who burn up to 350 calories a day just by tapping their feet or being restless.

Try it for a few days. Walk around while you’re on the phone, or tap out a tune with your hands or feet (in the privacy of your own office, of course).

In fact, do a couple of swaps a day and you can drop 10 pounds in 5 weeks! So try these 25 easy tweaks—and get the slim body you want in no time.

Be Careful with the nutsEspecially if they’re in a big bowl. The bigger the serving bowl, the more you’ll eat, Cornell University researchers say.

Nuts have heart-healthy fats, but they’re also high in calories: 1 handful (about 1 ounce) of oil-roasted mixed nuts has 175 calories; 3 handfuls have 525. Cut out nuts altogether and save more than 500 calories.

Can’t resist ’em? Eat pistachios: 2 handfuls are just 159 calories, and the shelling will slow down your munching.


Don’t eat in front of the TV You’ll eat up to 288 calories more, according to research from the University of Massachusetts.

Instead, eat at the table, and trade 1 hour of TV for a casual walk. Together, that’s 527 calories burned.

Limit salad toppingsA big salad might seem healthy, but all those goodies on top can make it more calorie-laden than lasagna or fettuccine Alfredo. Cheese crumbles, caramelized nuts, bacon, avocado, dried fruit, croutons, and vinaigrettes can add lots of calories.

Save 500 or more calories by having just one topping, adding flavorful but lower-cal veggies (roasted bell peppers, grilled onions, or mushrooms), and using half the dressing.

Use smaller plates Swap your 12-inch plate for a 10-inch one. You’ll eat 20 to 25% less—and save up to 500 calories.

You won’t feel any less full, either, researchers say.

Skip the whip Or at least size it down. Dessert-like coffee creations can contain as many as 670 calories, with large sizes and options like whipped cream, whole milk, and syrups.

Craving whipped cream? Try it on a shot of espresso for a total of just 30 calories. You save 640 calories!

Count your chips (and crackers) No, you can’t eat your snacks from a large bag or box because it’s waaaay too tempting to eat until the bag is empty. (Remember Oprah’s blue corn–tortilla chip confession?)

A chip-bender to the bottom of a 9-ounce bag is 1,260 calories sans the dip. So stick to 1 serving, about 15 chips—that’s 140 calories—or pick up some 100-calorie snack packs and save 1,120 calories.

Serve and sit Family-style meals, with platters and bowls of food on the table, invite people to go back for seconds and thirds.

Cut hundreds of calories by filling plates before bringing them to the table; leave serving dishes in the kitchen, too.

Eat less pasta One cup of pasta is just 220 calories. But typical dinner portions at restaurants can be as much as 480% larger than that 1 cup, according to New York University research.

That’s 1,056 calories. Even if you eat 2 whole cups of noodles, you’ll still save 616 calories.
Limit dinner guests
Eating with seven or more other guests can make you eat 96% more food, says Brian Wansink, PhD, author of Mindless Eating.

That’s like doubling your dinner! Dine with fewer guests to save 500 or more calories.

Don’t clean your plate Leave 25% of your food on the plate at every meal, says weight-loss expert James O. Hill, PhD, author of The Step Diet.

If you normally eat 2,000 calories or more each day, you’ll cut 500 calories.

Make mine a mini
Check out menus for small versions of great desserts, so you can dodge calo­ries and end your meal on a sweet note.

P.F. Chang’s Great Wall of Chocolate (designed for one diner!) is 1,440 calories.The Mini Great Wall? A chocolatey yet svelte 150 calories. You’ll save 1,290-calories.

Nix that smoothie a day
A large 32-ounce smoothie can have 800 or more calories. That really adds up if you’re having on-the-go breakfast several times a week.

Instead, try a filling lower-calorie starter of oatmeal with brown sugar and banana slices, and a cup of black coffee. You’ll save 518 calories.

Beware the healthy-food trap People let their guard down when the menu is full of healthy fare, underestimating calories by as much as 35%, research by the Cornell University Food and Brand Lab shows.

You’re also more likely to order drinks, sides, and desserts with up to 131% more calories when you have a healthy entrée. Skip caloric sides—a cookie, chips—to save 500-plus calories.

Beware hidden oils Ask to have your food cooked with a little stock instead of oil, or order steamed or poached entrées: you’ll save 124 calories per tablespoon of oil.

Also, have the kitchen skip oils added at the last minute like basil oil or chive oil, and save another 40 calories per teaspoon.

Get enough sleep A lack of shut-eye can make you snack, new research from the University of Chicago shows. People who got only 5 1/2 hours of sleep noshed more during the day.

Snooze more and save about 1,087 calories.

Kick the soda habit A 12-ounce soft drink has about 150 to 180 calories. If you down two or three a day, you’re getting lots of extra calories.

Quench your thirst with water and save as many as 540 calories.


Ditch that buttered movie popcorn Yes, the large popcorn at the concession stand weighs in at a whopping 1,005 calories.

Smuggle in your own (microwave-popped, 94% fat-free, of course) and save more than 700 calories.

Get in tune with your tummy Pay attention to how full you feel, and put down your fork when you’re satisfied.

Listen to your body’s cues—instead of looking at whether the plate is clean—and save up to 500 calories a day.


Check the number of servings in a dish The calorie count on the menu for Shrimp Fried Rice may say 350 calories per serving, but what’s set in front of you may actually contain 4 servings. Split it with three friends, and save 1,050 calories.

Think small at the ice cream shop Even if you indulge in your favorite full-fat flavor, you’ll save as many as 550 calories with a 5-ounce size instead of a 12-ounce.

I asked the class this week to pick 2 of these tips to work on this week. I will check in next week to see how you did! :)

Recipes for the week

Clean Energy Bars

Ingredients:
1/2 cup nut butter
2 bananas, mashed
1/2 cup whole nuts (choose your favorite)
1 ½ cup total of dried fruits (cherries, cranberries, apricots, raisins, coconut, etc.)
1 cup rolled oats
1 tsp vanilla (optional)
Pinch cinnamon (optional)
1/4 cup pumpkin or sunflower seeds (optional)
Instructions:
Preheat oven to 350 F. In a food processor, coarsely chop nuts and dried fruits. Mix nut butter and bananas until a paste forms. Add the rest of the ingredients and mix. Spoon into lightly greased muffin cups and bake for 15 minutes. Can be stored in refrigerator for 5 days.

Peach Chicken Salad
Ingredients
3 medium fresh peaches, peeled and cubed
2 cups cubed cooked chicken breast
1 medium cucumber, seeded and chopped
3 tablespoons finely chopped red onion
MINT VINAIGRETTE:
1/4 cup white wine vinegar
1 tablespoon lemon juice
1/3 cup sugar
1/4 cup minced fresh mint
1/4 teaspoon salt
1/8 teaspoon pepper
4 lettuce leaves
Directions
In a large bowl, combine the peaches, chicken, cucumber and onion; set aside. In a blender, combine the vinegar, lemon juice, sugar, mint, salt and pepper; cover and process until smooth. Drizzle over chicken mixture; toss to coat. Cover and refrigerate until chilled. Use a slotted spoon to serve on lettuce-lined plates.

Wednesday, June 8, 2011

Lose it! Changes for the summer

We are only meeting on Thursdays for the summer
Thursday at 10 am
And 6:30 pm
Elizabeth Street Y

Come lose weight this summer with Lose it!

Thursday, June 2, 2011

Learning how to eat right for YOUR body

We are so busy now days that we dont listen to what our body is trying to tell us. It's time we connect how we FEEL to the foods we eat, think of food as medicine, we need healthy fuel to thrive on.

Our bodies respond differently to food based on genetics, family history, biochemical makeup and environment. It certainly explains why some healthy foods that energize ME may make YOU feel bloated and heavy.

I stumbled upon this idea of "nutritional typing"
You can take a short test that will help you figure out if you are a "carb type" "protein type" or a "mixed type"

Now I'm not saying I agree with everything that this Nutritional Typing has to offer...However I think it's valuable to test it out and see if you can incorporate some of the tips and ideas that he has.

The key is you MUST LISTEN TO YOUR BODY! EAT CONCIOUSLY and be fully aware of how you feel after eating certain foods.

The post below gives you a link to click on to take the test. Come next week to lose it and I will print you off the list of tips and food ideas for your "type"

Let me know if you have any questions.

NUTRITION TYPING TEST

Click here to take the testSCROLL DOWN TILL YOU SEE A LADY IN A PINK SHIRT ON A SCALE>>> the link to click is below that