Coming up at LOSE IT!!

Sunday, May 27, 2012

Weekday Vegeatarian Adventure

So on monday I will be going into my third week eating as a vegeatarian monday-friday.  So far so good.  Some of your requested that I give ideas of what I'm eating, I am by no means a pro at eating vegeatarian by any means, nor do I think I want to be forever, but I would encourage you to try it and see how you feel.  And by the way, I have been tracking my food at least 4 times a week and I am over my recomended amount of protein every time I track.  I know I am putting some great fuel into my body because I track it!! (just a plug for food journaling) 

Breakfasts
Hodgson Mill Multi Grain Hot Cereal with milled flaxseed and soy
    -I add a half scoop of vanilla protein powder, and some frozen berries or top with nuts

1/2 cup of Kirkland PLAIN Greek Yogurt with 1/4 cup low fat cottage cheese
then I microwave about 1/4 cup of berries and stir into yogurt top with slivered almonds or raw sunflower seeds

whole wheat tortilla spread some fresh ground peanut butter on it, slice up some bananas and throw some crunchies in it, like home made granola, seeds nuts...whatever you like and roll it up

Simple green smoothie
2 Huge handfuls of spinach, 1/2 scoop of vanilla protein powder, and 1/2 cup of pineapple chunks.  Blend till smooth


Lunch
For lunch I've been enjoying a wide variety of salads, topped with tons of veggies and beans.  Lately I've been making my own avacado dressing.  Yum Yum

I also really like Flat Out Bread...it's high in protein and has some good fiber, low carbs.  So I will shred some carrots and cauliflower, steam them, throw them in my flat out bread with a little valentino hot sauce.  It's delicious. 


Please email or comment with your ideas.  :)

Educate yourself

The skinny on Obesity

Hunger and Hormones

Sugar the bitter truth...a long one but good if you have time to sit and watch

Thank you DR. JOSH KEARNS!!

So this week we had a guest come to lose it!  a REAL LIVE DOCTOR!!  :)  For those of you that missed it I wanted to highlight some of the things he mentioned that really stuck out to me....

There are two hormones that are heavily involved with weight loss/gain
-GHRELIN:  which is the hormone that makes us crave fatty rich foods ( peanut butter, chocolate, bacon, peanut butter spread on bacon dipped in chocolate....etc... you get the idea)

So what makes our ghrelin levels go up so we actually crave more of these foods....???
SLEEP!! sleep is more important than we all think when it comes to weight loss, I know we've read it in magazines and hearn Dr. Oz talk about getting more sleep, but seriously people...it's time to do it!! at least 8 hours!

LEPTIN: for you lose it goers this word should not be new.  This hormone is realeased by our fat cells...it's that message they send to the brain when we're eating that says "hey we've got enough fat stored down here, stop eating"  It's that hunger/fullness hormone

Now you can see if this hormone is out of wack than we would be in all kinds of trouble, and from what Dr. Kearn was telling us, it seems like with the typical American diet of food like substances, how could it possibly be working properly!!  This is what I mean....

When we eat sugary or white flour CRAP our insulin spikes way up, which actually blocks the effects of leptin on the brain. FOR EXAMPLE
When you have a slice of white wonderbread and spread it with store bought jam (which is 80% corn syrup) it spikes our insulin way up, and that is exactly why we don't ever quite feel satisfied/full of foods like this.  Because our leptin can't do it's job. 
If you think about eating a whole wheat peice of toast and top it with a little bit of peanut butter or something like that, yes it's more calories but you are going to feel satisfied, it has fiber, it has protein and it has good carbs.  THAT IS WHAT WE NEED...not this white processed and sugary crap!  (sorry I keep saying crap but that's what it is)

now here are a couple of things that I especially thought were interesting as well...

-when you buy store bought jam...and it's claiming to be made with real fruit, check the fiber on it, if there isn't any fiber than you know it doesn't have as much fruit as it claims.  Cause fruit is full of fiber.
and the same goes for yogurt, I buy plain, but some people will buy the kind with "real fruit" well if there is no fiber that aint real fruit my friends. 

SHOP WISELY!!

Thank you Dr. Kearn  from Family Care Physicians in Jerome! 
1. Eliminate all Sugared beverages including soda and store bought Juice (EVEN DIET SODA PEOPLE!)
2. Reduce refined carbohydrates
3. Increase fruits and veggies
5. Include lean protein or low fat dairy with meals and snacks (without added sugars)
6. Earn tv or video game time with 30 minutes of exercise=30 minutes of tv time

Sunday, May 20, 2012

My new adventure

After learning so much about being healthy, I've often wondered why I am not vegeatarian, or vegan or any of those weird things... ha ha, just kidding.  But really, knowing what I know why haven't I just tried it out.  I decided to become a "weekday vegeatarian" meaning monday through friday I eat a vegeatarian diet, and on the weekends I will GORGE myself with steak and fatty sausage...NOT, but I will eat fish and chicken and the occasional steak seasoned and grilled by my husband of course.  Tomorrow starts my second week :) 
Last week with the exception of a bite of jerky I did really good.  I felt SO GOOD, and believe it or not, I still easily made my goal for protein grams, I felt satisfied, light, and clean. I will keep you posted on recipes, and other tips that I learn along the way.  who knows, maybe I will convert over one of these days, but for now I can't see myself eating my last peice of grilled chicken any time soon. 
Good luck! keep eating clean.  If you want results you have got to change your ways. 

Take the time to read this!

This has been a huge problem I've ran into over the years of teaching lose it!  people not eating enough calories, so read this article and ask yourself if your one of those people. 

The majority of the time when you’re having a problem losing weight, it’s not because you aren’t making good food choices. The reason why your weight loss has stagnated is because you’re not eating enough calories to lose weight.



What Happens When You’re Not Eating Enough Calories?



When most people start dieting, they slash their calories and add a large amount of exercise to their daily routine. That’s fine, but they usually cut their calories way too low. Add in the extra exercise, and all of a sudden you have an extreme calorie deficit that is working against you.



Not eating enough calories causes many metabolic changes. Your body is a smart machine and senses a large decrease in dietary energy. Your large calorie deficit might work for a few days or even weeks, but eventually your body will wake up and sound alarms that it needs to conserve energy. It doesn’t want to just waste away. It needs that energy (fat) to survive. So, what does your body do when it senses prolonged energy restriction? Not eating enough calories…

 Slows down thyroid production – Your thyroid is responsible for fat, carbohydrate, and protein metabolism among other things. Your body has the ability to slow down thyroid output in an effort to maintain energy balance [1].

 Decreases muscle mass Muscle is highly calorie intensive to maintain. In a prolonged extreme calorie deficit, it is one of the first things that your body looks to get rid of. Your body needs the fat, wants the fat, and the muscle can be spared. It breaks down the muscle tissue and uses it for energy.

 Lowers testosterone levels An important hormone for both men and women, testosterone is just one of many hormones that are affected with severe calorie restriction [2]. Testosterone is anabolic to muscle tissue. Without it, it becomes that much harder to maintain, let alone put on muscle mass.

 Decreases leptin levels Leptin is one of many energy regulating hormones. More importantly, its a hunger hormone that tells you whether to eat or not. High leptin levels signal that its OK to stop eating, while low leptin levels are a signal to eat more energy. Because of this, leptin levels decrease in calorie restricted environments [3].

 Decreases energy levels There are many physical actions your body takes when youre not eating enough calories to lose weight, but there are also some mental ones. Neurotransmitter production is limited, which can lead to a lack of motivation. It’s your body’s way of telling you to “slow down” – conserve your energy.



How Many Calories Should You Be Eating?



Your goal should be to eat as many calories as possible and still lose weight. You always want to start high and then come down with your calorie intake. It’s much easier to do this than come up in calories after your weight loss has stalled and you’ve lost all your motivation. How many calories should you eat? There is no perfect number. Each person’s metabolism is different. Calorie calculators are a good starting point, but they can’t take into account all the individualistic variables. To do that, you need to find your calorie intake through experimentation. I laid out a plan to determine this number in – How Many Calories Should I Eat? You might want to give it a read.



The problem is most people want the weight gone, and they want it gone now. Weight loss is a patience game. It takes time and consistency to make it work. Losing 2lbs per week is the most I would aim for. At this pace, it will ensure that the majority of your weight loss is coming from stored body fat instead of muscle. You will also give yourself the best chance to build muscle while you lose fat, which is what you should be striving to do. It will make weight loss much easier if you can hold onto your muscle, or even put some on in the process.



So if your progress has stalled, but you think you’re eating the right foods and exercising intensely, more than likely your problem is that you’re not eating enough calories to lose weight. Eat as much as you can, get in as many nutrients as possible, and your weight loss will start moving forward again.

Stacked veggie enchiladas

Stacked Roasted Vegetable Enchiladas 1 poblano chile, cut into matchsticks 2 red bell peppers, cut into matchsticks 1/2 head of cauliflower, cut into 1/2-inch chunks 1 small sweet potato, peeled and cut into 1/2-inch cubes (about 1 1/2 cups) 1 medium onion, halved and slivered 1 cup corn kernels, fresh or frozen 3 T heat-safe oil like grapeseed or coconut 1 1/2 tsp ground cumin 2 garlic cloves, minced salt and black pepper 1/2 cup chopped fresh cilantro 2 cups homemade or store bought salsa/pico de gallo 2 ounces baby spinach leaves (about 2 big handfuls) 9-10 corn tortillas, halved (try making homemade tortillas!) 2 cups shredded cheese (I used a cheddar-Monterey Jack blend) sour cream and thinly sliced scallions (green onions) for garnish, if desired Directions: 1. Preheat the oven to 425 degrees F. Lightly oil a large shallow roasting pan or rimmed cookie sheet. 2. Place poblanos, red bell peppers, cauliflower, sweet potato, onion, and corn kernels onto cookie sheet. Drizzle olive oil and sprinkle the cumin and minced garlic over top. Add a generous pinch or two of salt and black pepper, then use your hands to mix everything together. After everything is coated well, spread the vegetables evenly in the pan. Roast for 30-40 minutes until vegetables are tender and begin to brown in spots. Stir or shake the pan every 10 minutes for even roasting. Remove pan from oven and reduce oven temperature to 350 degrees F. 3. Prepare an 8x8x2 or 9x9x2-inch square baking pan with nonstick spray. In a small bowl, stir the cilantro into the salsa. Spread 1/4 cup of salsa into the bottom of the baking pan. Add a layer of tortilla pieces, to completely cover the salsa. Top with 1/3 of the vegetables, a handful of spinach, and 1/3 of the cheese. Make a second layer of tortilla, salsa, vegetables, spinach, and cheese. Top with with a layer of tortillas, salsa, vegetables, and cheese. Cover with aluminum foil. 4. Bake for 20 minutes. Remove the foil and bake another 10 minutes, until cheese is melted and everything is heated through. Let it sit for 5 minutes and cut into squares. Serve with sour cream and a sprinkle of sliced scallions. These were so colorful and delicious!!

Thursday, May 3, 2012

Chia Seeds are a DREAM FOOD...they are amazing seriously

Check this link out This will convince you to go buy some chia seeds... I love those little things, and this article explains why. PLUS for those of you wanting some extra chia seed recipes there are some at the bottom of the page. PLUS don't forget this blog has a GREAT pupkin chia seed muffin recipe and a seed bar (which i came up with myself thank you :) ) so check it out. Ch Ch Ch CHIA!!

Mistakes to avoid when you are trying to eat clean and be healthy.