Coming up at LOSE IT!!

Monday, March 26, 2012

Good Link to check the facts on your fruits and veggies

We talked in class a little about making sure you know which fruits and veggies are high in sugar and carbs. If you don't want to get that detailed with your nutrition fine, but also be aware that when you eat excess sugar and carbs it makes it very difficult for you to lose weight, so if the scale isn't moving lately, I suggest evaluating how much sugar and carbs your consuming, even if it is in the natural form.

For example...I try and choose berries over bananas. click on the link and you will see why.

How much do you really need of carbs protein and fat

The following is what is reccomended...my own personal way of doing things is,
40% Carbs
30# fat
30% protein

Carbs…What you really need
Found in legumes, grains, vegetables, fruits, milk, baked goods and many other foods.
This is your body’s main energy source. . Most carbohydrates are naturally occurring in plant-based foods. Food manufacturers also add carbohydrates to processed foods as starches or added sugar.
Get 45 to 65 percent of your daily calories from carbohydrates.
Carbohydrates have 4 calories per gram.
* Based on a 1500 -calorie-a-day diet, this amounts to 675 to 975 calories a day, or about 170 to 245 grams.

Protein
Protein is an important nutrient, essential for growth and development
It takes more energy for your body to digest therefore it can be a metabolism booster. Protein is also an important source of calories and energy
Get 10 to 35 percent of your total daily calories from protein.
Protein has 4 calories a gram.
Based on a 1500 -calorie-a-day diet, this amounts to about 150 to 525 calories a day, or about 38 to 130 grams a day

FAT
. Dietary fat is a nutrient that helps your body absorb essential vitamins, maintains the structure and function of cell membranes, and helps keep your immune system working
Limit total fat to 20 to 35 percent of your daily calories.
Fat has 9 calories a gram.
Based on a 1500-calorie-a-day diet, this amounts to about 300 to 525 calories a day, or about 35 to 60 grams of total fat.

Good Better Best of carbs protein and fat

These are AMAZING!! Sweet Potato Burger

Sweet Potato Veggie Burgers
makes 7-8 large patties

2 cans cannellini white beans, drained
1 large sweet potato, baked/peeled/mashed (about 2 cups)
2 Tbsp tahini
2 tsp maple or agave syrup
1 tsp lemon pepper seasoning OR Cajun seasoning (or another fave spice!)
1/4 cup wheat flour
optional: additional seasoning (whatever you have on hand - I used a few dashes cayenne, black pepper and a scoop of nutritional yeast)
salt to taste if needed

plentiful Panko crumbs
safflower oil for pan

burgers: avocado, Dijon mustard, grain buns, romaine, onion, olive oil, pepper

Directions:

1. Bake sweet potato. Peel, place in large mixing bowl.
2. Add drained beans to mixing bowl. Mash beans and potato together.
3. Mash in seasoning, flour and any additional seasoning. Your mixture will be quite soft and moist. But you should be able to form a patty. Add more flour or a scoop of breadcrumbs - or dry rice to thicken the mixture if needed.
4. Heat 1 Tbsp safflower oil in a pan over high heat.
5. Form a patty from mixture and coat in Panko crumbs. Thick coating. Then drop the patty in the pan. Repeat until the pan is filled. Cook until browned on both sides. You could also bake. If baking, use less Panko.
6. Transfer cooked patties to paper towel. Cool for a few minutes.
7. Serve on toasted bun with lotsa toppings.

Note: yes this patty does fall kind of apart as you eat it. But that is OK because it tastes yummy.

Sunday, March 18, 2012

Blueberry Muffins

These are NOT comparable to costco muffins...but with healthy oatmeal, and protein from the egg whites, they are definetly a super mega healthy muffin

Kurts Blueberry Muffins
Ingredients
•3/4 Cup Oats
•1 Cup Egg Whites
•1/2 Cup Blueberries
•60g Peanut Butter (Added after baking)

Cooking Instructions….WNBF Pro Bodybuilder Kurt Weidner shares his recipe for healthy egg white oats and blueberry muffins. This recipe works well as a breakfast meal, or as a snack in between major meals. It can easily be taken on the go.
Combine the oats, egg whites and blueberries. Mix evenly.

Bake at 350 degrees for 30 minutes.

After muffins cool, top with peanut butter.

Cauliflower Mashed Potatoes

Cauliflower "Mashed Potatoes"
Serves 3 to 4
You could do a big batch of this and reheat it as needed. It holds in the refrigerator four days.
1 large cauliflower (preferably organic)
4 to 5 large cloves garlic, thinly sliced
Salt
2-1/2 tablespoons good-tasting extra-virgin olive oil
1/8 teaspoon freshly ground nutmeg
Freshly ground black pepper to taste
Freshly grated nutmeg (optional)
1. Set a collapsible steamer basket in a 6-quart pot. Add water to come just above the bottom of the steamer. Cover and bring to a boil. Meanwhile, wash cauliflower and its leaves. Cut leaves into thin slices. Break cauliflower into flowerets.
2. Drop leaves onto the steamer and sprinkle lightly with salt. Add half the cauliflower, all the garlic, then remaining cauliflower. Sprinkle lightly with more salt. Cover and steam over medium high 8 minutes, or until cauliflower is so tender a knife just slips into it.
3. Drain in a colander, turn into a food processor fitted with the steel knife and puree with the butter and oil. Season to taste with pepper, nutmeg, and more salt if needed. Serve immediately, or refrigerate, covered, and reheat later.

Guest Speaker Highlights


Thanks so much to Inesa who was our guest speaker this week at lose it. If you missed class this week I'm going to highlight a few of the things I thought stood out while she was talking. I think we will have her back, I was very motivated!!

- She's lost 95 lbs since las January the RIGHT way!
- Replaced all the crap in her diet with the healthy stuff we always talk about. She also learned how to prepare her favorite foods the healthy way
- She trained her body to eat every 2-3 hours. It was NOT EASY at first, but she did it.
-She also has trained her body to know what it needs, she actually listens to her bodies cravings. And NEVER over eats
-She emphasized that throughout the day she would think about what foods her body might need, like if she's had plenty of veggies or fruits than maybe it's time for a protein. This helps her figure out what she might be missing in her diet.
-She PLANS! she knows what she's eating for almost the entire week.
-If she needs a naughty treat she has just a little!
-Started off with a ton of cardio, and later moved on to weight training.

I know this little summary doesn't do her justice. She is such an amazing success story about how living a healthy lifestyle can change your life. It's not a DIET or a quick fix. She changed everything she was doing, and commited to it. It's possible, and I think she proved that.

“Deciding what not to do is as important as deciding what to do.” –Steve Jobs


This picture has nothing to do with the following post..but it's funny!

Have you ever questioned why we continue to do the same old thing and wonder why we don't get any results?
And sometimes it's not what you are doing that's holding you back from your fitness goals, it's what you should STOP doing.

Let's focus on our "stop doing" list....

1. Stop keeping your intensity the same...you've heard me over and over say you've got to change up your workouts, you can still use your favorite treadmill, just change the duration, the frequency, and or the intensity at which you are exercising.

2. Stop skipping your greens. I swear every dark green food is a SUPER FOOD! that means EAT THEM!! you'll feel better I promise

3.Stop restarting and just keep going! Since I work at the gym I see this alot, and we've all done it. You get all pumped to start your new diet and exercise program, it might be a little extreme but you KNOW you can push through and do it. Well you fall off the wagon one day when you go to a friends birthday party, you end up eating half the cake, and all the sudden you feel like a failure. You just ruined your diet so you give up with plans on starting it again monday. UM....STOP it!! allow yourself some wiggle room, you are human and it's NEVEr gonna be perfect.

4. Stop avoiding stregnth training. You know who you are! remember, the more lean muscle you have the more calories you burn (have I ever said that before) ;)