Coming up at LOSE IT!!

Friday, December 23, 2011


SOOOOOOOOOOOO EXCITED to celebrate a GREAT year with wonderful hard working people. Here are the details....
Lose it Luncheon
DECEMBER 31st 11:30-1 at E St. in the aerobics room
We will be doing the prizes for the weigh loss challenge :)

Can anyone help bring Soup or a healthy ish dessert?Leave a comment below, or facebook me or leave me a message at the Y. I need several people to help me out with this. THANKS!!

Since I will be gone next Thursday night for lose it here are some instructions for getting that final weigh in and measurments done.
I will be there Tuesday after lose it at 11 to do measurements and weigh ins
I will be at E st on wed morning 10-11 to do measurements and weigh ins
Also Friday around 2 ish and than again at 4

Please let me know if you want to schedule a time. You can also go in and see a memeber of the floor staff, or Eric, or front desk to weigh in as well.

Read Below About Protein

Alot of people lately seem to be coming to a hault with their weightloss and after further discussion come to find out they are NOT meeting their protein needs. Especially if you are working out regularly YOU NEED that protein. Its going to help you build the lean muscle you want, and it will help stop cravings, keep you full longer! Please check out the info below on the protein powders, and check out the link to find food that are high in protein.

Here is a list of foods I eat on a regular basis that have a good amount of protein in them...
Eggs and Egg whites
Greek Yogurt
Cottage Cheese
Nuts and Seeds


Here is a link to a great site where you can look up all sorts of foods and their protein content.

Also here is a website that shows you how to make your own protein powder....might be a little tricky but thought I'd post it if your interested.

here is some more about PROTEIN!!

how much should you have?
RDI for women 46 grams RDI for men 56 grams

1. Consuming protein keeps you feeling full longer

2. Consuming protein helps you increase your lean muscle mass

3. More lean muscle mass means more definition and higher calorie burn throughout the day.

How to choose a protein supplement……

Thinking of protein powders might bring to mind professional athletes and body builders, but they can benefit the average person as well. (us) J

Compare calories! Some brands will be higher in calories and are more for those trying to gain weight and build big muscles. Also consider HOW the protein powder will be used.

Protein Content: The average person cannot actually digest much more that 25-40 grams of protein in one sitting. (this can change depending on the amount of lean muscle a person has)


ü Check the ingredient list. But the powder that has the whey protein isolate as the first ingredient

ü Check the amount of sugar and carbohydrates, if high than it can provide you will a lot of empty calories.

ü Ask yourself…is this for a meal replacement or for a pre or post work out snack? This will help you determine what brand you should buy

ü Check to see if your protein requires use of a blender, some you can just pour in a tumbler and shake for on the go people

Different Types Of Protein

Whey: an animal based protein that is more efficiently absorbed and used by the body than any other type. You will find that this protein is lower carb and low sugar and comes in a variety of flavors. 20-28 grams per serving

Casein: Much slower to digest than whey. It is used by people who want to fuel their workout and not worry about losing protein and muscle mass throughout the day. Typically taken at night

Plant Protein: (ex. Soy protein) VERY easily digested and perfect for vegans. Can provide just as much protein as whey but has more sugar to mask the taste.

Thursday, December 15, 2011

Have you hit a plateau?

Chances are if you aren’t right now you will be at some point in your fitness life.
I have gotten a few requests for this topic lately as alot of us seem to be at this point right now. So here are some typical problems that may be causing us to come to a hault with our weightloss.
Hope this helps!!

PROBLEM1 Lowering your calories TOO much
Use this quick formula to find out what your approximate daily caloric needs are. A deficit of more than 5-700 calories will make it hard to keep lean muscle mass.
kg (body weight) x 24 = kcal/day
kg (body weight) x 23 = kcal/day
note: kg = pounds divided by 2.2 (i.e.: 180 lbs / 2.2 = 81.8 kg)

(this formula does not take into account the amount of exercise you are doing)
You'd be surprised how many people lower their calories too much and so their bodies aren't able to burn calories as efficiently.

PROBLEM 2 Loss of lean body mass
Muscle burns fat and losing muscle means burning fewer calories. Lean body mass uses five times the calories as fat mass so, if you lose it, your metabolism drops and your weight loss stops.

Gotta get that weight training in with all that cardio!

PROBLEM 3 Weight LossWait? Isn’t that what we want? when you weigh less, it takes less calories to move your body. A loss of any amount of weight will lead to a reduced energy requirement.

PROBLEM 4 The 'Adaptation' Phase Ends When you start a new exercise program, your body responds because it is required to make numerous changes to adjust to different workloads. So, your muscles are rebuilding themselves and this consumes all kinds of calories. But, at some point your body will stop adapting to the new workload and, as a result, you burn less calories for the same activities.

All I gotta say is...MIX IT UP

PROBLEM 5 Exercise Efficiency The more you do something…the better you get at it. And your body can actually use fewer calories doing that exercise

So heres the solution, if you LOVE a certain workout and you don't want to change too much, than you MUST change the frequency, duration or intesity of this exercise if you want to get past this plateau

Problem 6 Over-training Sometimes when you increase your exercise intensity, your body responds by decreasing the amount of calories you burn during the rest of your day.

I've seen this, I've experience this, I know this can be a problem. Don't let yourself get burnt out! Rest days are important!

Other ideas...
FOOD JOURNAL...if you are at a stand still weight wise than I strongly reccomend commiting to atleast a 3 day food journal! It's the only to really see where your at with your diet.

Know your weeknesses....If you know your are a late night snacker, and thats where most of your mindless calories come from. You've got to be aware of that and either snack on lighter snacks, or brush your teeth, chew gum, occupy yourself with something other than food

Watch those hidden calories. "I didn't eat THAT much yesterday" well are you counting those 3 spoonfuls of cookie dough and the samples from costco?? those are still calories, you may be in denial about it but your body isn't.

Keep up the good work. Try a good workout this saturday...Circuit Training at E st. 9 a.m. Mix it up a little!

a "HEALTHIER" eggnog

Creamy Eggnog
8 servings
6 eggs separated or 2 cups liquid egg substitute
6 egg whites
2 TB sugar
Spoonful of sugar substitute
2 cups skim milk
2 tsp rum flavoring
A sprinkle of nutmeg for garnish

In large bowl beat egg yolks well, gradually add sugar. Pour milk in slowly while beating. Add rum flavoring
In a separate bowl beat egg whites till stiff, and fold carefully into other egg mixture.
Fill cups and garnish with nutmeg

thanks Robyn for the recipe this week :)

In the mood for a new salad...

Chopped Salad with yummy vinaigrette
Ingredients for Chopped Salad:
lettuce, finely chopped (you can use romaine, kale, spinach or any of your favorite greens)
carrots, finely chopped
red cabbage, finely chopped
radish, finely chopped
red onion, finely chopped
cooked pasta of your choice (choose a smaller shaped pasta such as ditalini, orzo, elbow, etc.)
any other of your favorite veggies, finely chopped of course (I like to add in some cooked quinoa as well)
Ingredients for Creamy Vinaigrette Dressing:
1 can (15 ounces) chickpeas (garbanzo beans), drained and rinsed
5-6 cloves garlic, minced
4 tbsp Dijon mustard
3 tbsp balsamic vinager
1/2 cup extra virgin olive oil or Garlic Gold Oil
In a food processor (or powerful blender) add the chickpeas, garlic, mustard and vinegar. Turn on food processor and after 5-10 seconds slowly add in the oil while the food processor is still on. This helps to create a creamier dressing. The consistency is thinner than a hummus but more solid than your typical dressing. If you want a thinner dressing add a bit more oil or water to thin it out.
Next prepare your salad in a large bowl. Add in the your veggies and pasta in whatever quantities you’d like. There is no wrong way to make this salad.
Top with dressing and stir well to combine. Enjoy!

Thursday, December 8, 2011

Holiday Challenge!

So far 150 lbs lost. Can I just say....YOU GUYS ARE AWESOME!! This isn't a diet, it's a lifestyle. Keep making those good choices. I am so proud of ALL of you. And there are so many fun prizes being gathered for our end of the year dinner. If you haven't made it to a meeting yet COME! I want all of you to be able to bring in the new year with a bang at the lose it party coming up in January.


The overall volume of your food COUNTS

People feel full because of the amount of food they eat not because of the number of calories or the grams of fat, protein or carbs.

So what would those foods are some examples of low density (low calorie)and high density (higher calorie) foods.

Low Density
High Density
Non starchy veggies chips
Soup broths Cookies/chocolate
Fruits FUDGE!!
low fat milk Oils/Fats

Concentrate this week on filling up your body with not only HEALTHY foods but foods that will high volume low calorie. Fruits and veggies are always a good choice because they are filled with water (most are about 90-95% water)

Here is a list foods, it shows you what you can get for 200 calories
And ask yourself...would you rather have a little 100 calorie pack of cookies that are like air, or a handful of almonds. (depends on the day sometimes huh) but still, you know whats going to keep you fuller.

Clean Chocolate Peanut Butter Fudge

mmmmmmmmmmmmmmmmmmmmmm....Peanut BUTter
This is really good! and my first time using coconut oil...pretty darn good if you ask me.
1/2 cup coconut oil (slightly melted, but not hot)
1/2 cup good quality cocoa powder (such as Scharffen Berger)
1/2 cup natural peanut butter (I used my homemade peanut butter)
1/4 cup raw honey
1/2 tsp pure vanilla extract (I use my homemade vanilla – Only $0.32 an ounce!)
Prepare a muffin pan with 10 muffin liners.
Put all ingredients in the bowl of your food processor. Pulse a few times until everything is smooth and nicely combined. (It will be very liquid-y.) Don’t over-mix.
Pour the liquid fudge into the prepared muffin liners dividing evenly between the ten of them. There will be about a half inch of fudge in each muffin liner.
Place the muffin pan in the refrigerator for 30 minutes or until the fudge has hardened. (Sometimes I use the freezer and it only takes about 10 minutes)
Remove the muffin liners from the pan and enjoy your delicious, healthy fudge! Store in the refrigerator.
UPDATE: You do not have to use a food processor. Using a whisk and a bowl works as well. Just make sure that you whisk until all the lumps are dissolved, and the fudge is very smooth. Elaine pointed this out to me in the comments, so I tried it and it worked great! The food processor is a little faster and gets the fudge a tiny bit smoother; but I think I will probably just use a whisk from now on, because it is easier to wash!

Friday, December 2, 2011

Yummy recipe

Carrot and Cauliflower Roll ups
Whole Wheat tortilla
Cubed cooked Chicken (optional)
Valento sauce
Shred Carrots and cauliflower than steam. I put mine in a microwave safe bowl with a little bit of water in the bottom and cook till tender.
Put veggies and chicken in tortilla, add valentino sauce or hot sauce of choice and wrap it up.
The valentino sauce makes it!

home made cough syrup

1/4 teaspoon
cayenne pepper
1/4 teaspoon
ground ginger
1 tablespoon
1 tablespoon
apple cider vinegar
2 tablespoons
Mix ingredients.
Take by the teaspoon as often as needed for cough.
Do not give to infants under 12 months due to the honey (though I doubt you could get them to take it anyway!).