Coming up at LOSE IT!!

Sunday, September 30, 2012

Coming Up in October...

I always love this time of year!! I am So excited about the upcoming topics this month. Also, pumpkin recipes are my favorite, so if you have any you want to share please email me or bring them to class!  I will share a few of my favorite HEALTHY fall recipes with you this month too. 
 
Here is what you can look forward to....
October 2,4 The Nutrients you NEED for weight loss and how to get them through your FOOD
October 9,11 Does Fat make you Fat?  Test your knowledge with some fun fat facts
October 16,18 Guest Speaker!!  Get all your questions answered about supplements/vitamins
October 23, 25  Holiday Eating…What happens to your body when you eat Halloween candy? 
October 30, 1 Tips on understanding and balancing hormones...AND GUEST SPEAKER

Thursday, September 27, 2012

Some Smoothie Recipes To Try!


Mango Pineapple Smoothie

1 cup pineapple

I large ripe mango (or 1 cup frozen mango)

3 handfuls spinach or romaine lettuce

4 oz water and ice if you want


Berry Good Smoothie
1 cup blackberries
1 cup raspberries
1 small banana
4 cups fresh spinach
1 tsp chia seeds soaked for 10 minutes
6 oz water and ice if you want


One more push for adding more RAW and LIVING foods in your diet this week

I LOVE that my kids help mommy be healthy! (And they don't know it, but I sneak that healthy food in their diet without them knowing) So I am going to give you a review on why you should try eating more raw and living foods, in case you missed class this week.

Reason #1. ENZYMES
These little things are essential!  They are living proteins that are involved in almost every biochemical and metabolic process in your body!!! transform and store energy, make active hormones, dissolve fiber and prevent clotting. They have anti-inflammatory effects. Enzymes help balance and restore the immune system, and heal many diseases.  And for the most part, they are found in raw and living foods.   From what I read you do have a small supply of enzymes in your body that are produced by your pancreas, but if you eat allot of packaged foods that don't have enzymes then you are probably depleting your enzyme supply.  You NEED to get them through your food...but guess what, as soon as you cook your food, these enzymes DIE!

Reason #.2 ENERGY
Have you ever ate a big meal and just felt heavy?  Well you are heavy!! Some foods will sit and rot in your stomach, which add weight, and make you feel sluggish.  When eating raw and living foods the energy you get is AMAZING and can't be described until you try it. 


Eating this way needs to be a lifestyle, it's not just about losing weight...even though you WILL, it's about being healthy.  "It's not he food in your life, but the life in your food"

Try it and see for yourself.  Strive this week for 50-60 even 80% RAW!!  You can do it and the results will be amazing and long lasting.

Tuesday, September 25, 2012

Yummy Treats

Shown in the video are; Raw Brownie Bites, No Bake Energy Balls, Skinny Monkey Cookies,

Monday, September 24, 2012

Raw Brownie Bites

1 cup pecans (you can use walnuts in a pinch, but pecans are much better!)
1 cup dates
5 tablespoons raw cacao (cocoa) powder
4 tablespoons shredded unsweetened coconut
2 tablespoons honey or agave nectar
1/4 teaspoon sea salt

Place pecans alone in your food processor and process until the pecans become small and crumbly.
2. Add dates to the raw brownie recipe and process again until the mixture sticks together and the dates are well processed.
3. Add the remaining ingredients to this raw brownie recipe and process again until the mixture turns a lovely dark chocolatey brown. Stop processing before it gets too buttery. (There should still be air between the small bits so that you will be able to press them down into your brownie pan.)
4. Dump the mixture into a brownie dish or small cake pan and press down firmly using your clean hands.
5. Refrigerate this raw brownie recipe for a couple of hours. You do not have to refrigerate it, but it is much easier to slice when chilled. By the way, this is actually a raw brownie recipe that keeps its shape! So it can be good for serving to non-raw fooders because the presentation of this raw brownie recipe is good when chilled.
6. Store this raw brownie recipe in the refrigerator if it lasts that long!

More Tasty Raw Recipes  Here!!

When you need a sweet treat!


Skinny monkey chocolate bites

•3 bananas

 •2 cups old-fashioned oats

 •1/4 cup creamy peanut butter

 •1/4 cup unsweetened cocoa powder

 •1/3 cup unsweetened applesauce

 •1 tsp. vanilla extract

 •Dash of cinnamon (optional)

 Directions:

Preheat oven to 350°F.  Mash bananas in a large bowl, then stir in remaining ingredients. Let batter stand for approximately 20 minutes, then drop by teaspoonfuls onto ungreased cookie sheet. Sprinkle with cinnamon if desired. Bake 10-12 minutes.

Freezing Directions:

Cool completely, then place cookies in a freezer bag. Seal, label, and freeze
This made about 35 cookies

Sunday, September 23, 2012

You MUST read this!!

During my raw/living food 7 day cleanse I did allot of soaking and sprouting, I've read many articles and books now explaining why this is so good for you, so hopefully I can convince you to try it sometime....

One of my go to snacks during the last 7 days were nuts/seeds

We already know nuts are good for you, they are an excellent portable snack and a great way to get protein especially for those who are trying to eat less meat.  They are packed full of nutrients and heart healthy monounsaturated fats that are bodies need.  Some other nutrients include;
Vitamin E
Folic Acid
Calcium
Copper
Magnesium
Manganese
Phosphorus
Zinc

If I told you it's possible to make this super food even more nutritious would you believe me??
And this is why I sprout...
Sprouting is a mini miracle when it comes to boosting the health benefits of seeds, nuts and grains!!  For example, when a nut is soaked and it begins to sprout it becomes alive, it wakes up, and releases the nutrients that were locked inside!  Not only does it become easier to digest because it is now full of healthy enzymes, but when sprouted is also INCREASES in PROTEIN and DECREASES In CARBOHYDRATES, because the nut or seed uses the carbohydrate energy stored inside to grow (SO INTERESTING RIGHT?)
 (keep in mind nuts don't actually sprout a tail like beans and other grains will...they will however "bulge")
 
Directions on how to sprout coming next week!!! 

Make your own Greek Yogurt!!!

After much research online, I found this site to be the most helpful when learning how to make greek yogurt.  It will walk you step by step through the process with pictures and tips.  I've made it 4 times now and it has gotten better each time.  LOVE how cheap it is to make too compared to what I was paying at the store. 


Ingredients

2 quarts milk

 2 tsp. plain yogurt

 ¼ cup instant dry milk powder (optional) –I haven’t tried this yet

1         tbsp. vanilla extract (optional) – I didn’t bother with this either

 

---Add 2 quarts of milk to a saucepan and heat over medium-high heat, stirring occasionally.  (You can use whatever type of milk you prefer.  I like 2%, but skim, 1% or whole are all fine too.)  Continue heating until the temperature reaches 180˚ F.  (This denatures the milk proteins so that they do not interfere with the incubation process.)  Remove from the heat.

 

----Set aside and let cool, stirring occasionally, until the temperature has dropped to between 110-120˚ F.  It is important that the temperature is within this range so that the bacterial cultures can do their thing.  If the temperature is too hot, the cultures will be killed.  If it is too low, they won’t incubate properly.

 

 

----Add the milk to a ceramic or glass bowl and stir in 2 teaspoons of plain yogurt.  This will provide the live active cultures needed to make your yogurt work – essentially, yogurt is a starter for making more yogurt.  (Some people say that you shouldn’t use your homemade yogurt as the starter for more yogurt because it may cause a sour taste.  Some people say it is fine to use your own yogurt as a starter.  You’ll have to experiment and see what works for you.)  If you are using instant dry milk, whisk it in at this time.

 

----Preheat the oven (to any temperature), shutting the oven off after 1 minute.  This serves to slightly warm the oven, taking any chill out of the air.  Turn the oven light on.  Cover the dish and wrap the covered bowl in a couple of thick kitchen towels.  (I use a Pyrex dish that has a lid, but I’m sure you could use a mixing bowl and cover it with a plate just fine.)  Close the oven and let the mixture incubate in the warm oven.  (It is important that the mixture stay within the aforementioned temperature range during the entire incubation period.  If you feel that the oven may be getting too cold, you can do additional 1 minute preheat periods every couple of hours.  I find this unnecessary and anyway, I’m asleep while this is going on in my kitchen.)

 

 

----Now you just wait and let the yogurt incubate.  The incubation period can vary significantly.  It can take as little as 8 hours but mine takes closer to 12.  As such, I prep my milk mixture before going to bed at night and let the yogurt incubate overnight.

 

 

----When the yogurt magic has happened, you will know because the mixture has become thick, gelatinous and, well, yogurt!  At this point the yogurt will have a lot of excess liquid and be fairly runny.  Place a fine mesh sieve over a large bowl, and line with a thick paper towel, coffee filter, or cheesecloth.  Pour the yogurt into the sieve, place the straining set up in the refrigerator, and strain until most of the liquid has been drained from the yogurt.  (This liquid is known as whey.  Some people save it and use it for other things.  I discard it.)

 

 

----Place the yogurt in a storage container, whisk to smooth it out (I like to add a tablespoon of vanilla extract), and store in the refrigerator.  This keeps for at least a week. J

No Bake Energy Bites

I wouldn't have survived my 7 day only raw food diet if it wasn't for these sweet little treats...

No-Bake Energy Bites Recipe

 Ingredients:

 1 cup (dry) oatmeal (I used old-fashioned oats)

 2/3 cup toasted coconut flakes

 1/2 cup natural peanut butter

 1/2 cup ground flaxseed or wheat germ

 1/2 cup chocolate chips (optional) I didn't use these

 1/3 cup honey

 1 tsp. vanilla

 Method:

 

Stir all ingredients together in a medium bowl until thoroughly mixed.  Let chill in the refrigerator for half an hour.  Once chilled, roll into balls of whatever size you would like.  (Mine were about 1″ in diameter.)  Store in an airtight container and keep refrigerated for up to 1 week.

 

Makes about 20-25 balls.

 (you can really get creative with these, adding in different dry ingredients depending on your taste)

Raw Diet Snacks

Ever feel guilty about throwing that pulp away after you juice, well here's the answer!! Turn garbage into food...:)

Juice Pulp Crackers

(this is more of a guideline…the possibilities are endless)

prep time – 5- 10 minutes (depending if you have juice pulp on hand)

 bake time – bake 250 degrees for about  an hour and a half (then leave in after it’s turned off to crisp for 3 hours)

 

or dehydrator time – 115 about 6 hours, or if want real crispy crackers dehydrate overnight

 ingredients:

 2 2-3 cup pulp from juice ( I used 5-6 carrots, 2 celery stalks, 1 apple, 1 small cucumber)

 1/2 cup flax meal (or chia seeds)

 1 cup water ( or less depending on how wet your pulp is)

 additions: spices or nutritional yeast

 directions:

 add your pulp, water and flax into a bowl or mix in a food processor. add in your favorite spices or additions. once blended, spread onto a dehydrator teflex sheet or cookie sheet if doing in oven

 dehydrate or bake in oven till desired texture and crispness is achieved.

Monday, September 17, 2012

You won't want to miss this week...

Come learn the benefits of eating RAW and LIVING foods (also learn what the heck that means)
-Learn how to make home made GREEK YOGURT for much cheaper than you buy it at the store
-Sample some tastey pulp crackers and a sprouted cereal

Food sustains us,… Yet what we eat may affect our risk for several of the leading causes of death for Americans, notably, coronary heart disease, stroke, arteriosclerosis, diabetes, and some types of cancer. These disorders together now account for more than two-thirds of all deaths in the United States.” -former Surgeon General Dr. C. Everett Koop
It is estimated that 60% of disease is caused by the SAD diet (Standard American Diet). If food is the culprit, I believe that food can be the answer. As we become mindful about what we eat, we can start to make choices that promote our health over illness. Food is consumed for nutrition but it is also consumed for pleasure. What happens if we learn how to satisfy our pleasure receptors with healthy food? Our lives improve.

Tuesday, September 11, 2012

How to REALLY lose weight....the HEALTHY way.

So I gathered a few thoughts together to share with you this week.  There is so so so much information out there, it's easy to get overwhelmed, confused and discouraged when it comes to weight loss.  Here are a few of the most important tips, in my opinion, when it comes to weight loss. 

KNOW WHAT YOU'RE EATING
I'm not even going to say the word food journal, just cause I know you know already that writing down your food is a great way to really know what you are consuming.  Understanding which foods are high in calories, sugar, salt, fat....will help you know what to stay away from or limit in your diet.  Take this QUIZ to see how much you know about food

YOU MUST CREATE A CALORIE DEFICIT
When it comes right down to it, this is the KEY to weight loss.  Creating a calorie deficit by cutting calories, or exercising, OR...(my favorite) BOTH.  The best way is by burning calories and consuming less calories.  Shoot for cutting 500 calories a day.  If you burn/cut 500 calories a day 7 days a week, that is equal to 3500 calories...which is 1 lb of fat LOST!! yaya

watch those little bites of cookies dough, second helping of lasagna, few bites of kids unfinished dinner.  It all adds up, and could be keeping you from your weight loss goal.

CUT OUT THE WHITE CRAP
white sugar, cookies, twinkies, white rolls, doughnuts, crackers, chips....the list goes on and on.  SO QUIT EATING IT!!!  Ask yourself right now..."What have I eaten today that has no nutritional benefit for my body whatsoever"  All this refined stuff does nothing but spike your blood sugar leaving you more ravenous then you started.  These are the foods that are all too easy to over eat. You may have some favorite foods in this category that you don't want to give up, but if that's the case, quit complaining about being over weight and unhealthy.  Because as long as you are unwilling to give up these empty calories you will never be your best self.

WATCH THE SODIUM
If you are paying attention to labels you already know it is WAY easy to go over board on Sodium, which leads to bloating and possibly high blood pressure.  Start to read labels, try and keep your sodium to 1500-2000 mg a day.  The cool thing is when you cut back on Salt you are also cutting back on packaged foods, which means you are cutting out naughty calories.

Lastly....Thanks Jane for sending me this blog post.  It's worth a read.  It's called MAKING PEACE WITH FOOD. 




Why do you want to lose weight??  Is your WHY a good enough reason to keep you going long term?  What else is getting in your way of becoming the best you you can be??

Autumn Chopped Salad


Autumn Chopped Salad

Ingredients

*6 to 8 cups chopped romaine lettuce

*2 medium pears, chopped

*1 cup dried cranberries

*1 cup chopped pecans

*8 slices thick-cut bacon, crisp-cooked and crumbled

*4 to 6 oz. feta cheese, crumbled

*Poppy seed Salad Dressing (I like T. Marzetti)

*Balsamic Vinaigrette (I like Newman’s Own Light Balsamic Vinaigrette)

Monday, September 10, 2012

Healthy Happy Snacking


Snack at Your Desk:

Blueberries and Greek Yogurt

Cottage Cheese with Fresh Pineapple Chunks

Cheese Bites with Whole Grain Crackers

Deviled or hard boiled eggs

Instant Oatmeal (make your own)

Carrots and hummus

Pear and string cheese

Peanut butter and jelly wrap

Raw veggies and dip

Roasted pumpkin seeds

Canned chicken and crackers

Peaches and sunflower seeds

Apples and peanut butter or almond butter

Popcorn

Raspberries or other frozen fruit

Almonds and Oranges

Cashews

Turkey Jerky

Fruit Leather

Dried Apricots

Turkey Wrap

Pistachios

Protein Bars

 

 

Snack at Home:

English muffin and fruit spread

Edamame

Parmesan Popcorn

PB and banana (freeze?)

Sweet potato with cinnamon yogurt

Applesauce and pecans

Turkey with apple slices

Strawberries and whipped topping

Apples and Swiss cheese

Baked garbanzo beans

Scrambled eggs and salsa

Tomato and mozzarella

Canned Tuna

 

-Prepare your snacks ahead of time

- Keep them 100-200 calories

- Combine protein with a carbohydrate

- Think of your snack as “Fuel”
<----Don't eat this crap!

Quinoa Balls


Quinoa Protein Balls

Serves: 12

This bar is full of superfoods for runners to help fuel the body before a workout and refuel after.

Ingredients

  • 2 cups of cooked quinoa, cooled
  • 1/2 cup natural peanut butter
  • 1 large banana, peeled
  • 2 pitted dates
  • 2 scoops of Barlean’s Chocolate Silk Greens
  • 2 tbsp chia seeds
  • 1 tbsp agave (optional)
  • 1/4 cup chocolate chips

Instructions

  1. In a food processor, add peanut butter, banana, dates, Chocolate Greens Powder, and agave (optional). Mix until smooth.
  2. In a medium bowl add the cooked quinoa and peanut butter mixture together. Add chia seeds and chocolate chips and mix well.
  3. Line cookie sheet with parchment paper
  4. Roll into balls and stick in freezer
  5. When froze put them in zip lock baggies

If you do not have Barlean’s Chocolate Silk Greens Powder you can substitute 1 tbsp cocoa powder, but make sure you add a tbsp of sweetener (agave or honey)..

Crispy Edamame


Crispy Edamame

Great alternative to pop corn...Movie Snack! Crispy Edamame

 -1 (12 ounce) package frozen shelled edamame (green soybeans),

- 1 tbsp olive oil,

- 1/4 c grated parmesan cheese,

-salt & pepper to taste.

 15 min. in a 400 oven

Monday, September 3, 2012

What's Coming Up In September


Sept. 4,6  
What healthy lunch/snack ideas look like (for school and work)
 

Sept. 11, 14
How to really lose weight the right way
 

Sept. 18,20 
 Benefits of eating RAW and LIVE foods
 

Sept. 25, 27 
 7 Essential Nutrients- vitamins, and how to get them through your food

So True!