Coming up at LOSE IT!!

Friday, September 23, 2011

What 500 Calories Looks Like


What do 3 ripe tomatoes, 3 pears, 2 green peppers, 3 cups of spinach, 4 small plums, 1 apple, 8 baby carrots and 1 onion have in common with a bag of cheetoes

Would you guess that they have the same amount of calories. ALL that yummy plant food has roughly the same amount of calories as that bag of cheetoes!

K so here's the lesson, something to think about....

Our stomach has receptors, one that recognizes the sheer volume of the food we eat, and the other the richness. Picture your stomach for a minute and look at the picture of the fruits and veggies one more time. 500 calories of plant based food is going to fill your stomach full, AND those receptors will send a message to your brain saying "I'm Full and satisfied"

NOW...when we eat 500 calories of unnaturally rich foods, like picture those cheetoes for a second. Those aren't going to fill up your stomach even half as full as the other stuff. So our brain knows we aren't full or satisfied, so what happens...we go searching for something else to eat. WE ARE OVEREATING TO SATISFY OURSELVES.

So...think about that picture this week as you make your food choices. There are all sorts of diet tips and tricks out there, but when it comes down to it, it's the CALORIES that matter most! Choose calories that will fill you up :)

Tuesday, September 20, 2011

Seed Bar


THIS BAR IS NOT FOR BIRDS...
I just thought this picture looked like the bars, and its funny cause I eat like a bird sometimes, maybe in my next life I will come back as a robin.

Anyway this is my own personal recipe that I created this week. I LOVE IT! These bars taste so clean and are so nutritious. Try em out :)

1 Cup sunflower seeds
½ Cup pumpkin seeds raw
½ Cup unsweetened coconut
1/3 Cup Raisens
¼ Cup sesame seeds
¼ Cup slivered almonds
1 TB Flax seed
2 TB Chia Seeds
¾ tsp cinnamon
¼ Cup honey

Preheat over 325
Toast sunflower, pumpkin, sesame and almonds in the oven for about 10 minutes stirring once
Warm honey and cinnamon in a bowl in the microwave for 20 seconds
Pour toasted seeds and all other ingredients into bowl with honey
Stir to coat evenly
(If it seems sticky I like to add about ¼ cup of raw oats too)
All ingredients above fit perfectly in a 13x10 inch pan
Line the pan with parchment paper

Put back in oven for about 10 minutes.
Let cool
Cut into bars

Friday, September 16, 2011

The NEED for SEEDs

I am so convinced we need more seeds in our diet. Here are a list of the seeds that I keep stocked in my pantry now, and I hope you will do the same. Take the seed challenge this week and make something with seeds! If it's good I want the recipe please!!


Sesame Seed (the ones on your hamburger buns)
Just a quarter-cup of sesame seeds supplies 74.0% of the daily value for copper, 31.6% of the DV for magnesium, and 35.1% of the DV for calcium (wow...who knew that little seed would back that sort of punch)

Copper is known for reducing inflamation and pain in joints, and especially for rhematoid arthiritis

Magnesium Supports Vascular and Respiratory Health

Calcium Helps Prevent Colon Cancer, Osteoporosis, Migraine and PMS


Flax Seeds

Thanks to my mother....I found out that you get the most our of your flax when it is ground up. That way your body can absorb the nutrients easier, makes sense huh. ButI still throw the whole seeds in oatmeal and salads, you still get that good fiber.
Flax is high in Omega 3's, which means it great for bone health AND since it's an anti inflammatory you're getting Protection Against Heart Disease, Cancer and Diabetes
You can enjoy the benefits of flax in the flour form, mill, oil and seed.



Pumpkin seed

That reminds me...halloween is coming :)
so as far as the seeds go, check out this list of health benefits and tell me you shouldn't have this food in your home
Prostate Protection
Improved Bladder Function
Prevention of Osteoporosis
Depression Treatment
Natural Anti-Inflammatory
Prevention of Kidney Stones
Treatment of Parasites
Lower Cholesterol
Cancer prevention


Ch- Ch- Ch- CHIA seeds
my new favorite seed. Let me tell you why.
They take on the taste of whatever you put them in
They have a unique "gelling" action once wet so they expand and keep you full for a LONG time.
It's loaded with soluble AND insoluble Fibers
Chia is the richest plant-source of Omega 3
It's actually a complete protein
The seed is full of anti oxidants
AND Chia gel can substitute for half the butter in most recipes! The food will bake the same and taste the same (or better) from the addition of the chia.

(I will test this out and let you know how it goes)
I'm also going to sprout them and eat the grass. :)


Sunflower Seeds
. Just a quarter-cup of sunflower seeds contains 90.5% of the daily value for vitamin E.
Sunflower seeds are a good source of magnesium. Numerous studies have demonstrated that magnesium helps reduce the severity of asthma, lower high blood pressure, and prevent migraine headaches, as well as reducing the risk of heart attack and stroke.

Try these seeds out for yourself. Look for another seed post soon, I am experimenting with a erergy seed bar. :)

Thursday, September 8, 2011

Lose of the Month!


Congrats to Kim Reed who lost 4.1% of her body weight in August!
How did she do it you ask?.....
-First August was a busy month, which it always helps when we are more active
-Kim focused on her sodium intake. She doesn't eat a lot of processed foods to begin with, but just keeping an eye out for those other salt shockers has helped her drop weight AND feel better.
-She has also been working on Portion sizes, ESPECIALLY on the foods a little more on the "unhealthy" side
-And the last thing kim mentioned was she added one more class a week to her exercise routing. She upped it to 6!

WAY TO GO KIM!! I am super ultra mega proud of you

Tuesday, September 6, 2011

Challenge for the week

Don't forget your Mood n Food journal this week. IF you didn't pick one up at class than just keep a regular food journal and bring it to class on thursday. I just need one day! Thats all I ask.