Coming up at LOSE IT!!

Sunday, October 30, 2011

Halloween Candy

All I am asking for is 9 weeks!

Come join us at Lose it for the holiday challenge! The next 9 weeks are going to be crazy, but I know we can still lose weight. The only person stopping you is YOU! Come get the tools and support you need to make healthy choices this holiday season.
THERE WILL BE PRIZES INVOLVED! Not to mention an end of the year lose it! dinner. More details to come.
Join us at our new time TUESDAY at 10:15 and Thursdays at 6:30 pm

Tuesday, October 25, 2011

Things you need to know...


So last week we talked about simple swaps that can save you big calories. Thanks for your input and giving me some new ideas!
Here are a few things to sum it all up...
FIRST....Use your brain, companies are SO GOOD at marketing their products and actually get us to think they are healthy when they aren't sometimes. So hopefully this class has armed you with the tools you need to investigate for yourself if a product is healthy or not.
Here are some things to remember

1. All-natural: This doesn’t really mean anything. No strict law mandates who can use this on their label. Plus, just because something is all-natural doesn’t mean it’s healthy. For example, salt is natural, but too much of it is a bad thing; or just because potato chips are all-natural doesn’t mean they’re good nutrients.

2. Low-fat, Reduced-Fat, Fat-free: If something is altered to have the fat removed, i.e. cheese, milk, peanut butter, then it went through some type of processing to get that way. This processing takes many nutrients out of the original source and in many cases adds dangerous chemicals to the mix.

3. Diet: If you insist on drinking pop you might as well drink regular. Diet has too many chemicals in it to make it “diet” and research has shown it’s actually going to have the opposite effect and cause you to gain weight.

4. 100% Fruit juice: Unless it says “not from concentrate” or you actually squeezed or juiced the fruit yourself, then it’s not 100% fruit juice. It’s really difficult to find fruit or vegetable juice that is actually straight up from it’s source

5. Organic: For the most part “organic” is legit in that the food items are produced in an earthly way without toxic chemicals and additives (as long as label reads “USDA Organic;” “made with organic ingredients” is not the same). You should definitely buy organic when you can, especially with meats, eggs, and dairy products. But just remember, organic does not necessarily mean healthy. Like Newmans Organic Cookies….they’re definitely a good option for a cookie but cookies in general are still not healthy for you.

REMEMBER.......The difference between maintaining your weight and gaining weight, for example, might be as little as a 250 calorie a day difference—just one bite-sized candy bar, or espresso drink at your local coffee shop.

Keep up the good work guys!

Use that pumpkin!!!




How to Roast Pumpkin Seeds

1. Rinse pumpkin seeds under cold water and pick out the pulp and strings. (This is easiest just after you've removed the seeds from the pumpkin, before the pulp has dried.)


2. Place the pumpkin seeds in a single layer on an oiled baking sheet, stirring to coat. If you prefer, omit the oil and coat with non-stick cooking spray.

3. Sprinkle with salt and bake at 325 degrees F until toasted, about 25 minutes, checking and stirring after 10 minutes.

4. Let cool and store in an air-tight container.

Friday, October 21, 2011

Mock Chicken Noodle Soup

Thanks Danielle for sharing this recipe. I made it last night with a few tweaks and my whole family loved it

*I added some cookied chicken (the recipe didn't call for it..?)
* I also used wild rice instead of noodles cause I had some cooked up already

Mock Chicken Noodle
2 Cans Garbonzo beans, rinsed
1 cup carrots chopped
1 cup celery chopped
½ cup onion chopped
4-6 C. water
Salt Pepper to taste (basil, parsley are good too)
Cooked Whole wheat noodles or wild rice

-Saute veggies in olive oil in Soup Pot (once done take out and set aside)
- Put water in pot with beans, simmer for 20 minutes
-Take ½ of beans/water and put in blender till smooth
-combine blended stuff with veggies and the rest of beans and water
-Add seasonings and simmer
*I substituted 2 cups water for 2 cups chicken broth

Wednesday, October 19, 2011

Honey Balsamic Dressing


So I found this recipe on Allrecipes.com, this made a DELICIOUS home made salad dressing. It is my new favorite!!

1/2 Cup Balsamic Vinegar
1 small onion chopped
1 T reduced sodium soy sauce
3 T honey
1 T sugar
2 cloves garlic
1/2 tsp crushed red pepper
2/3 cup olive oil

Put all ingredients in blender EXCEPT OIL. Blend till well mixed and smooth, than slowly add oil and blend

It made a lot! and it doesn't take alot to enhance the flavor of your salad.

Tuesday, October 18, 2011

Review and Getting Back to Basics!

Ok now seriously, I repeat myself alot, I also probably contradict myself alot but listen up cause this stuff holds true....

I challenged my lose it! pals this week to pick a couple things from this list and FOCUS on them.
BREAK OUT THE BLENDERIn a recent study, people given meals containing vegetable purees ate about 350 fewer calories over the course of the day and were just as satisfied as those given the same foods without the purees. That’s because purees increase the volume of a dish without contributing many calories. Did you know we habitually eat close to the same volume of food a day? so doesn't it make sense to fill up on foods that offer high volume, a feeling of fulness and satisfaction? FRUITS AND VEGGIES PEOPLE!! FRUITS AND VEGGIES

DOWN SIZE YOUR DISHES
Surprise: Choosing smaller dishes may help you downsize your waistline. That’s because people tend to automatically fill their plates no matter the plate size. The bigger the dish the more you end up eating.

DISPLAY FRESH FRUIT
Research shows we are more likely to eat something if we are visually reminded of it and it looks enticing. So, keep a big bowl of fresh fruit on your kitchen table where these healthy picks are visible and easy to grab

KEEP COLD WATER HANDY

People who drank two 8-ounce glasses of cold water before eating a meal ate about 80 calories less, according to a recent study. It goes back to if it's there you'll probably drink it. Grab that water bottle and have it with you everywhere you go, I don't care if you have to use the restroom more often. Drink at least 8 oz daily.

MAKE UNHEALTHY FOODS OUT OF REACH
Mom this post is for you... please put away the 15 candy and treat jars that are displyed around the kitchen, it makes it very difficult for me when I come visit. If it's there, and I keep seeing it, and I'm bored, it just might end up in my mouth. Did I say might?

Zucchini Pizza Bites

Zucchini Pizza Bites
Gina's Weight Watcher Recipes
Calories: 124.8 • Fat: 5.7 g • Protein: 8.2 g • Carb: 10.4 g • Fiber: 3.0 g

Ingredients:
4 slices large zucchini 1/4" thick (or 1 medium zucchini cut on diagnal)
Spray olive oil
2 tbsp pizza sauce
1/4 cup part skim mozzarella
salt and pepper

Directions:
Cut zucchini about 1/4 inch thick. Spray both side lightly with oil and season with salt and pepper. Broil or grill for about 2 minute on each side. Top with sauce and cheese and broil for an additional minute or two. (Careful not to burn cheese)

I am going to add Turkey pepporoni

Thursday, October 13, 2011

Making Your Own Probiotics at HOME!!

So last week I talked a little bit about the benefits of a healthy digestive system. Really if your insides are opperating properly its going to effect everything from the way you feel, to the way your clothes fit, and your over all health. Here are two of my favorite make at home sources of probiotics. If these seem scary to you, go for the yogurt at the grocery store that says "active cultures" There is no where that says you HAVE TO HAVE a certain amount of probiotics (or healthy bacteria) every day, but I can honestly say that it keeps things moving down there if you know what I mean, and the more healthy bacteria you have the better your digestive system is going to work.

REJUVELAC

This is the only non dairy source of probiotics that I know about. And it's very cheap to make and has all those friendly bacterias. Every batch of rejuvelac is going to come out slightly different, I like to add it to my smoothie or put it in with other recipes that call for water. I think about 4 oz a day is just right for me.

1. soak about 1 cup of soft white wheat for 8-10 hours in a wide mouth jar
2. Drain (you can cover the top of the jar with cheesecloth or whatever you have that will allow water to drain out)
3. Place the jar at an angle and let the wheat sprout for 2 days MAKE SURE YOU RINSE AND DRAIN 2 TIMES EACH DAY
4. Pour water over the sprouted wheat, fill the water almost all the way full
5. Keep at room temprature for 2 days
6. Pour liquid off into another jar (this is your rejuvelac) Store it in the fridge and use within 2-3 days
7. Refill sprout jar and let sit for 1 day...pour off rejuvelac and refill again the third time let sit for one day and pour off your final batch.

You can make 3 batches

I hope this makes sense! leave a comment if you have questions
THis is a great tool for digestion and is also filled with vitamins B, C and E!!

KEFIR
A drinkable yogurt!
I watched this video to learn how to do my own at home. Watch the whole thing so it makes sense

SuPeR UlTrA MeGa LOSER OF THE MONTH


Congratulations to Becky!! It was a close race for the month of September, there were so many people that lost weight. So good job to everyone and keep up the good work.
So now lets talk about the winner. Becky has been preparing for MRS Idaho coming up in November, she has been working out hard and developing some new eating habits, which isn't always easy when you have a kids and a husband you gotta take care of. The two things that Becky said have made the most difference for her are;
Drinking more water when Becky first came to Lose it she said she hardly ever drank any water. There are SOOO SOO SOOO many great weight loss and health benefits that come from drinking water. It has kept her full and feeling good.

The second thing....Portion Control This one is hard to master, but she has been eating smaller portions therefore cutting some serious calories from her diet.

Oh and I wanted to add that Becky has started to eat breakfast more consistently, even if it's just something small.

All these things are simple, they may not always be EASY but Becky can agree that it's been worth it.

KEEP UP THE GOOD WORK BECKY!! and good luck in the pageant.

Tuesday, October 11, 2011

100 Calorie Snack Packs...

So I think people should stop buying these silly 100 calorie snack packs. Yes they do provide a controlled portion, which is the plus side. HOWEVER most of those packs are 100 EMPTY calories, they don't offer your body any sort of nourishment. They are a snack that will not keep you full for the most part and leave you wanting more calories to keep you satisfied.
If you have the time..check out this site I found

It gives you 100 healthy snack ideas under 200 calories :)

Friday, October 7, 2011

Are you toxic


I think if your digestion is messed up than not only do you not feel "right" inside but it effects your overall health.
Take the Quiz and find out. If you answer yes to three or more of these questions, you could be displaying signs of toxicity.
Do you ever feel gassy or bloated?
Do you often get sinusitus, yeast infections, candida, diverticulosis or diverticulitis?
Do you suffer from fatigue, lethargy, joint pains, muscle aches, or weakness?
Are you subject to irritability, mood swings, anxiety, depression, poor concentration, a “spacey” feeling, or restlessness?
Do you suffer from nausea, bad breath, foul smelling stools, a bloated feeling, or intolerance to fatty or starchy foods?
Do you keep getting sick?
Do you have abdominal distention?
Do you have less than 3 or more bowel movements a day?
Do the foods you eat have preservatives, additives, dyes, or sweeteners added?
Do you or have you ever used artificial sweeteners?
Do you eat fast foods and/or eat out regularly?
Do you drink soda?
Do you eat fast foods and/or eat out regularly?
Do you drink decaf or excessive coffee regularly?
Do you drink alcohol?
Heres some gross stuff that is worth thinking about....
Did you know that a healthy person will have a bowel movement roughly 30 minutes after each main meal? Thats 2-3 bowel movements per day.

Did you know that your typical, average American packs around 10-12lbs of fecal waste in their colon?

Did you know that the typical, average American only has 2-3 bowel movements a week? Thats about 12-18 bowel movements per week short. Imagine how much waste is just sitting inside the average American!

Did you know that Toxins can contribute to a wide range of conditions? Some of these conditions include:
Stuffy head
Fatigue or difficulty sleeping
Digestion and other gastrointestinal problems
Food cravings and weight gain
Reduced mental clarity

SO WHAT CAN WE DO ABOUT IT
1. Eat plenty of fiber, including brown rice and organically-grown fresh fruits and vegetables. Beets, radishes, artichokes, cabbage, broccoli….

2. Cleanse and protect the liver by taking herbs such as dandelion root, burdock and milk thistle, and drinking green tea.


3. Take vitamin C, which helps the body produce glutathione, a liver compound that drives away toxins.

4. WATER WATER WATER!! DRINK IT

5. What about probiotics?? (good bacteria)
STAY TUNED TO LEARN WHAT FOODS HAVE THE GOOD BACTERIA, and ALSO HOW TO MAKE THEM FOR WAY CHEAP AT HOME.

Yummy Recipes

I am on a chia fix, not only are these little things loaded with omega 3's they also make a great substitute for butter in most recipes, and also eggs depending on what your making. I made both these muffin recipes this week, the pumpkin was my favorite, thanks Jenny for sharing.
PUMPKIN CHIA MUFFINS
1 tablespoon chia seeds + 1/2 cup water (these will make a gel-like substance)
1 1/2 cups whole wheat flour
2 teaspoons cinnamon
1/2 teaspoon nutmeg
2 teaspoons baking soda
1/2 teaspoon salt
1 (16 ounce) can pumpkin puree
2 eggs
1 cup pure maple syrup
1 tablespoon vanilla
1/2 cup chopped walnuts (optional) or 1/2 cup pecans (optional)


Directions:

Pre-heat oven to 350°. Mix dry ingredients together in a bowl. In a separate bowl, mix all remaining ingredients. Fold the wet ingredients (fold in nuts now if you are using them) into the dry ingredients and spoon into paper-lined muffin or greased muffin tins. Bake for 25 minutes or until a toothpick inserted into the middle of a muffin comes out clean. Store completely cooled muffins in sealable plastic bags in the freezer.

I left out the nuts and added a handful of mini chocolate chips (what kid can resist a few bits of chocolate?) I also used 1/2 cup agave nectar because I didn't have maple syrup. The original recipe called for 1/4 cup oil. I forgot to add it. No one seemed to notice, except the muffins stuck to the paper liners a bit.

Carrot Chia Muffins
Ingredients
DRY WET
2 Cups flour (1 white 1 wheat) 2 T chia seeds
3 T Sugar ½ cup milk
1.5 tsp pumpkin spice 1 cup shredded carrots
¼ tsp salt 1.5 tsp vanilla
2 tsp Baking Powder ¼ cup maple syrup
½ tsp Baking Soda 1 cup applesauce
2 T cacoa nibs ¼ cup olive oil ( I didn’t put this in)
2 T raisins
Mix dry ingredients
Mix wet ingredients
Add together pour in muffin tins
Bake 375 25-27 minutes

Tuesday, October 4, 2011

New Youtube page

So you can check out lose it videos on the new youtube page I set up. I have the B vitamin one from last week if you didn't get to watch it. It really is poorly done since I couldn't edit it. SORRY! but you get the idea
CLICK HERE TO WATCH

Tilapia

This is the ingredients for the tilapia I bought at the store a while ago...this is the first time I've ever bought and eaten it...
Ingredients: tilapia, carbon monoxide

Why is there carbon monoxide listed in the ingredients??

I just LOVE home made salsa


So some of you were there in class when we were talking about salsa and how NUMMY that stuff is, ESPECIALLY home made!!here's my favorite recipe with a little tweaking it is delicious But than the chips...:( how do you eat salsa without all the extra calories, fat and sodium from those crispy little devils. My answer was "I love salsa as a salad dressing" but I also love to dip. So.....I tried something.

I bought those corn tortillas in a package for $1
cut them up into chips, which literally took less than 5 minutes
baked them at 375 for about 9 minutes ish
And there you have it, a slightly healthier way to them for those chips and salsa addicts out there.

Here is the nutrition comparison
my home made corn tortilla chips
20 chips 100 calories
Total Fat 1g
Sodium 10 mg
Fiber 2g
Protein 2g

Tostitas Tortilla Chips
12 chips 140 calories
Total fat 7g
Sodium 100 mg
Fiber 1g
Protein 2g

So as you can see it's not a DRAMATIC difference, but it seems cheaper, and it tastes WAY healthier cause you don't have the greasy fat and the salt. The only reason I eat the chips is to get to that yummy salsa. Go get your crunch on.

Lots of Beans Chilli

So I got adventurous and tried a vegetarian chilli. It was really good, family liked it which is always a plus. I didn't get that "where's the meat" question. :)
8 servings
Ingredients
1 (19 ounce) can black bean soup
1 (15 ounce) can kidney beans, rinsed and drained
1 (15 ounce) can garbanzo beans, rinsed and drained
1 (16 ounce) can vegetarian baked beans
1 (14.5 ounce) can chopped tomatoes in puree
1 (15 ounce) can whole kernel corn, drained
1 onion, chopped
1 green bell pepper, chopped
2 stalks celery, chopped
2 cloves garlic, chopped
1 tablespoon chili powder, or to taste
1 tablespoon dried parsley
1 tablespoon dried oregano
1 tablespoon dried basil
Directions
1.In a slow cooker, combine black bean soup, kidney beans, garbanzo beans, baked beans, tomatoes, corn, onion, bell pepper and celery. Season with garlic, chili powder, parsley, oregano and basil. Cook for at least two hours on High.
check out nutrition facts and full info here

BLACK BEAN BURRITOS

SERVINGS 2
Ingredients
2 (10 inch) whole wheat tortillas
2 tablespoons olive oil
1 small onion, chopped
1/2 red bell pepper, chopped
1 teaspoon minced garlic
1 (15 ounce) can black beans, rinsed and drained
1 teaspoon minced jalapeno peppers
3 ounces reduced fat cream cheese
1/2 teaspoon salt
2 tablespoons chopped fresh cilantro
Directions
1.Wrap tortillas in foil and place in oven heated to 350 degrees F (175 degrees C). Bake for 15 minutes or until heated through.
2.Heat oil in a 10-inch skillet over medium heat. Place onion, bell pepper, garlic and jalapenos in skillet, cook for 2 minutes stirring occasionally. Pour beans into skillet, cook 3 minutes stirring.
3.Cut cream cheese into cubes and add to skillet with salt. Cook for 2 minutes stirring occasionally. Stir cilantro into mixture.
4.Spoon mixture evenly down center of warmed tortilla and roll tortillas up. Serve immediately.

Monday, October 3, 2011

Videos coming soon!

A better way to "B" getting your B vitamins through food

B VITAMINS
The benefits of B vitamins are great:
-- Ease Stress
--Treat anxiety and depression
--Aid memory
-- Relieve PMS
-- Reduce heart-disease risk
-- Helps Energize
--Better Mood
DEFICIENCES IN THE B VITAMINS IS VERY COMMON
For your information
If you think you might be deficent these healthy little B's please check out this link for more detailed info.. It will give specific instruction for people who are only eating veggies, or have serious PMS, or may be suffereing from depression.
CLICK HERE
Thiamine (B1)
Requirements increase with diets high in carbs and sugars
10-100 mg
Riboflavin (B2)
Higher doses shown to reduce migraine headaches
10-400 mg
Niacinamide (B3)
Helps increase energy; needed for DNA repair; niacin form can cause flushing
50-100 mg
Pyridoxine (B6)
Needed for neurotransmitters, such as serotonin; may relieve PMS
10-50 mg
Pantothenic acid
Speeds wound healing; high doses of panethine form can reduce cholesterol levels
10-100 mg
Folic acid (B9)
Lowers risk of heart disease, stroke, and birth defects; colon-cancer prevention
400-800 mcg
Cyanocobalamin (B12)
May improve memory and reverse mental fogginess
20-1,000 mcg
Biotin
High dosages, combined with chromium, improve blood-sugar control
30-100 mcg
Choline
Needed for normal brain and memory function
50-200 mg
Inositol
Helpful for depression and anxiety attacks
50-200 mg
Para-amino benzoic acid (PABA)
One of the few nutrients beneficial in scleroderma, a connective-tissue disease
30-100 mg