Coming up at LOSE IT!!

Friday, June 29, 2012

Why am I not losing weight?

I've talked to a few people lately that are just starting their journey to better health, they used to eat a lot of food, and the wrong food, they used to sit on the couch and not work out, now they are moving everyday.  But why are they not losing weight.  (ofcourse there could be other issues) but after a couple chats this week it was a good reminder that just becuase you are eating LESS than you WERE and working out more than you were, it doesn't mean you are creating that calorie deficit that you need to lose weight, in fact these people were eating just enough and burning just enough to MAINTAIN their current weight.  It's all about the calorie deficit people! 

You have to burn 3500 calories to lose one pound of fat!  Some people try to do it all with me people, it's alot easier to do have the work with what you eat. 

I's important to know your Basal Metabolic Rate so you actually know how many calories your body needs each day just to function.  


Websites like my fitness pal are great tools to to track food and make sure you where you want to be with calories.

Why people fail....
They don't have a clear goal
They underestimate how many calories are going into their mouths
They set their sights too high

It's ok to have lofty goals!  Trust me I have some crazy ones.  But it's important to get real with yourself, and maybe set smaller short term goals. 

*remember, just 4 pounds a month lost is nothing to be discouraged about, that's 48 pounds a year.

Wednesday, June 27, 2012

Spinach Couscous Salad

1 cup whole wheat couscous

1 bunch of kale

1 tablespoon olive oil

1 teaspoon white wine vinegar

1/3 cup dried cranberries

2 tablespoons finely minced onions

2 tablespoons tahini

1.5 tablespoons olive oil

1 tablespoon water

1 garlic clove, finely minced

juice of 1 small lemon

1/2 teaspoon sirracha (or your favorite hot sauce)

pinch salt

1/3 cup sliced almonds, lightly toasted

1. In a small pot, cook the couscous according to package directions.

2. While the couscous is cooking, wash kale throughly and pat dry. Remove the thick, bitter stems and slice spinach into thin ribbons. Cut again crosswise once or twice so you don't have large lengths of spinach. Pour oil and vinegar over top and massage this into the spinach using your hands, until all the spinach is well-coated and shiny. Add cranberries and onions into the kale and toss.

3. Prepare the dressing by stirring together the remaining ingredients (except the almonds) - you may need to add a bit more water if you feel the tahini is seizing up, this is normal tahini behaviour, so don't worry. Stir until the dressing is creamy and smooth.

4. Fluff couscous when ready and divide the couscous into 4 bowls. Top with the spinach mixture and then pour over some of the dressing. Sprinkle with sliced almonds. Makes 4 servings.

Thursday, June 21, 2012

Summer Slim Down Challenge coming to an end


Thursday July 26th
At 7:30
Elizabeth St. Y
We will be holding our summer Lose it barbeque.

Come celebrate our commitment to getting healthy, you may not be in the running for a prize, but still come and enjoy!  Bring a healthy dish to share...with the recipe please!! 

We will announce the winners of the Summer Slim Down Challenge!  So that means it's not too late!  you can still participate cause there is one whole month left!

Wednesday, June 20, 2012

Zucchini and Carrot Fries

Zucchini and carrot “fries” are my quiet specialty. They make a great snack or side to burgers and sandwiches. Where you would normally throw a side of fries/chips or a side salad, why not throw the best vegetables you’ve ever tasted instead? Zucchini and carrot fries are an excellent addition to a plate in both color and flavor. And I’m not even going to talk about the healthy part – we’re all smart people here.

The trick here is roasting. Roasting at a high temp in the oven for about 20 minutes can work some serious magic. (Caramelization is always your friend.) Feel free to throw some other veggies in the mix too. Zucchini is my favorite because it takes on seasoning so well – but peppers, sweet potatoes, green beans, etc. can all be transformed in the same way.
Follow these simple steps and you’ll be on your way to making some shockingly delightful savory treats that you can feel awesome about.
1. Preheat oven to 220 C/425 F
2. Cut your veg into 8-cm/3-inch sticks, making sure they are even in thickness.
3. Line a baking tray with baking paper and a light layer of olive oil.
4. SEASON – go with the usual salt&pepper and branch out to one or two of the following (Choose Your Own Adventure-style): paprika, cumin, cayenne, crushed red peppers, thyme, rosemary, sage – really, whatever takes your fancy and suits your meal. Using premixed spice blends is a great option too – Italian, Mexican, Old Bay – you know, just not all at once.
(Today I used salt&pepper + smokey paprika and crushed red peppers.)
Lightly toss your vegetable batons with a tablespoon or so of olive oil (not too much) and the herbs and spices.
5. Spread your seasoned veg over your lined tray and roast, tossing halfway through, for about 20 minutes or until golden and slightly browned at the edges.

You need to buy these!

Saturday, June 16, 2012

Find Support

I've been out of town alot, and I am finding that it can be a real challenge to eat as healthy as I do at home when I'm on the road.  This weekend I went and played in a volleyball tournament down in St. George with some GREAT friends and old teammates.  It would have been so much harder to eat clean if I didn't have such fabulous health concious people around me.  If you are trying to change your lifestyle and become more of a clean eater yourself then I suggest surrounding yourself with people that feel the same.  you can help each other!  And when you don't have to worry about your friends sabotaging your efforts, or maybe just not having the same goals as you, it is so refreshing and so much easier!  Thank you to my good friends that help keep me on track and focused on health.

Thursday, June 14, 2012

Summer Squash Chicken Alfredo

I made this the other night and my husband said it was better than olive garden!  yay me!

2 skinless boneless chicken breasts

2 TB garlic minced

1 8 oz package whole wheat pasta (rigatoni)

6 slices of bacon ( I used only 3 slice of turkey bacon)

1 small zucchini sliced

1 small yellow squash sliced

1 cup alfredo

¼ cup milk

6 sun dried tomatoes chopped (optional)

3 TB parmesan cheese

*I used ½ cup alfredo ½ cup marinara sauce…it was delicious, cuts some calories too!

Preheat oven 350 degrees

Place chicken in a greased baking dish and coat with garlic bake 25 minutes or until chicken is cooked through

Bring large pot of water to boil and cook pasta about 10 minutes till tender.  Drain

Place bacon in skillet, cook over medium heat until evenly crisp.  Crumble and set aside

Sautte veggies in a little oil in a skillet until tender and lightly browned.

Mix alfredo and milk (and marinara if you want) serve chicken over cooked pasta, pour sauce over, top with zucchini and squash, sprinkle with tomatoes and cheese and bacon.   *you can honestly use only one pan for all of this, that’s what I did.

Eating out a healthier way

Last week I preteneded to  take my lose it goers to Chili's , the bill was taken care of by me, so they could order an appetizer, drink, entree and dessert if they wanted. After giving them some tips on how to eat out a little healthier they were asked to order, they could ask me (their waitress) any questions they wanted so that they could save calories on their meal.  Weh it was all said and done I passed out the nutrition facts and had them add up their calories!  What a shocker!

One thing we learned.....When you are trying to order healthy, don't just assume that if something sounds healthy that it is.  I will always look at the nutrition facts before eating out there, and most places. that way I know I'm not ordereing 2000 calories worth of food.

other tips we talked about...hope this helps you!
BE ASSERTIVE!! Now is not the time to be afraid to speak up! You’re paying for it so get it the way you want it!! (unless the way you want it is unhealthy…than just do what I tell you to do… J)

#1 Choose steamed vegetables instead of fries.  All good restaurants will happily substitute these for no additional costs.

#2  If your meal comes with vegetables and a potato, politely ask the waiter if he can hold the potato and go for a double serving of vegetables instead.

#3 If you are in a restaurant where they bring bread to the table, politely turn the offer down…(this one is hard to do)

#4 If you have to have a dessert, share with a friend, remember 3 bites is all you need

#5 if anything is fried, than ask for it to be grilled

#6 ask your waiter to triple the veggies….offer to pay if needed but almost always you won’t be charged!

#7 ask how the food is prepared…don’t just read the menu and think you can understand it…ASK!!!

#8 Don’t always trust the “low carb” or “lite” options

#9 ask your waiter to box half your entrée right away, sometimes restaurant portions are 2-3 x the size they should be!

#10 Check menu and nutrition facts before leaving home

#11 Read between the lines;

                Any menu description that uses the words creamy, breaded, crisp, sauced, or stuffed is likely loaded with hidden fats — much of it saturated or even trans fats. Other “beware of” words include: buttery, sautéed, pan-fried, au gratin, Thermidor, Newburg, Parmesan, cheese sauce, scalloped, and au lait, à la mode, or au fromage (with milk, ice cream, or cheese).

#12 skip the fancy drinks.  DO NOT drink your calories!