Coming up at LOSE IT!!

Sunday, October 28, 2012

Love This!!!

Try a new workout this week! Challenge yourself, eat extra clean! Even if you think you "suck" you gotta start somewhere!

What Happens to Your Body When You Eat That Halloween Candy??

 
This Halloween, Americans will spend a whopping $2.3 billion on candy. That’s $7.36 per person, on average, which may not sound like a lot, but when you consider that this will get you at least two jumbo bags of Reese’s Peanut Butter Cups, that can add up to a lot of sugar–not that we will eat it all in one night, but chances are, we indulge in more than we should. (But those bite-size candies don’t count, do they?)
 
Those of you that come to Lose it at the Y know that I believe sugar is one of the main things standing in our way of reaching our goals!! So here is what happens when you consume this sweet stuff....
 
Within 10 minutes: the sugar hits your system.
 
20 minutes: Your blood sugar spikes, causing an insulin burst. Your liver responds by turning any sugar into fat.
 
40 minutes: Your pupils dilate, your blood pressure rises, and your liver dumps more sugar into your bloodstream. The adenosine receptors in your brain are now blocked, preventing drowsiness.
 
45 minutes: Your body increases your dopamine production, stimulating the pleasure centers of your brain (the same physically response someone would get from heroin).
 
60 minutes: If you are eating chocolate, the caffeine will make you urinate, and you will eliminate important nutrients including calcium, magnesium, and zinc, as well as sodium, electrolytes, and water.
 
After 1 hour: You’ll start to have a sugar crash, meaning you will likely irritable and sluggish. Thus, increasing your body’s desire to repeat the sugar-consumption cycle.
 
The bottom line? Enjoy Halloween and get your candy-fix tonight, but doing so repeatedly can wreak havoc on your body over time.
 Remember...SUGAR in all it's forms directly effects energy and metabolism.
Yes your body uses it as an easy and quick source of fuel, but it runs out quickly (hence the famed “sugar crash”).
TIP:
Yes Sugar is delicious!!!  And it's in all of our favorite holiday treats! But it’s also all empty calories, and unless you’re an elite athlete, you’re probably not going to burn all those empty calories off, so you don’t need more from excess sugar consumption. Watch out for the hidden sources that don’t serve any pleasurable purpose: sports drinks, soda, that cache of gummy bears on your co-workers desk you eat because you’re bored.
What happens to your body when you eat REFINED CARBS, ALCOHOL or SATURATED FATS?  Find out more HERE


 



I LOVE Pumpkin Recipes!!

Here are some Healthy Pumpkin Recipes I thought I'd share with you! Can't wait to try these!!  And heres even MORE!!!
Vegan Pumpkin Oatmeal Chocolate Chip Cookies

1 cup spelt flour (all purpose flour will work too)

 ½ cup old fashioned oats

 1 teaspoon ground cinnamon

 ½ teaspoon baking soda

 ½ teaspoon sea salt

 pinch of ground nutmeg

 ¾ cup pumpkin puree (not pumpkin pie filling)

 1 cup sucanat or other raw, natural sugar

 ¼ cup extra virgin coconut oil

 ½ Tablespoon ground flaxseed

 1 teaspoon pure vanilla

 ¼ cup vegan chocolate chips or carob chips

 Directions

Preheat oven to 350° F.

 Stir together dry ingredients (flour, oats, cinnamon, baking soda, sea salt, nutmeg) in a mixing bowl.

 Mix together wet ingredients (pumpkin, sugar, coconut oil, flaxseed and vanilla) in a separate mixing bowl.

 Combine wet and dry ingredients.

 Stir in ¼ cup chocolate chips. Mix well.

 Drop rounded tablespoons onto a greased cookie sheet. Press cookie dough down into a cookie shape with a spoon or your fingers. Cookies won’t spread very much so you can space them about 1 inch apart.

 Bake for 15-16 minutes.

 Move cookies to a wire rack and cool completely before eating or transferring to a storage container for later consumption.

 Nutrition Information

 Serving size: 1 Cookie Calories: 90 Fat: 3 Carbohydrates: 15 Sugar: 2 Protein: 1

Pumpkin Pie Quinoa Breakfast Bake

 Prep time:  10 mins Cook time:  45 mins Total time:  55 mins Serves: 2 servings

 This sweet and crunchy topped quinoa bake is the perfect way to start off the weekend. And heck, who doesn’t like the taste of dessert for breakfast?

 Ingredients

 •⅔ cup almond milk                                                           Topping:

 •¼ cup pumpkin puree                                                      •1 tbsp coconut oil, melted

 •¼ cup raw quinoa – red or white would work             •1 tbsp maple syrup

 •1 tbsp maple syrup                                                           •1.5 tbsp finely ground almond flour

 •1 tsp coconut oil                                                               •¼ cup pecans, chopped

 •¼ tsp gluten-free pure vanilla extract

 •½ tsp ground cinnamon

 •pinch ground nutmeg

 •pinch ground ginger

 

Instructions

 1.Preheat oven to 350F and lightly oil a 4 cup casserole dish. [I used a small dab of coconut oil]

 2.In a small bowl combine all ingredients, minus the topping. Stir until fully mixed, then pour into prepared casserole dish.

 3.Cover and cook for 30 minutes.

 4.Meanwhile, combine all topping ingredients. After the 30 minutes are up, remove casserole from oven and sprinkle topping over top of the casserole.

 5.Return to the oven and cook uncovered for another 10-15 minutes, or until golden. [Mine was ready in 12 minutes]

Sunday, October 21, 2012

Are You Sabotaging Your Healthy Eating Lifestyle??

Read over this list...pick 3 that you think you might be guilty of and read about how to fix the habit HERE Your goal is to pick two and improve on them this week! 


-Eating Too Few Calories


-Forbidding Foods and Binging

-Skipping Breakfast and Slowing Metabolism

-Guesstimating Portions and Overeating

-Binging on Weekends



-Grazing and Eating More Calories

-Overeating After Workouts

-Sleeping Too Short or Too Long

-Adding Extra Calories by Eating Late

-Exercising Less Effectively

-Miscalculating Workout Calories

-Yo-Yo-ing and Crashing

-Ignoring Liquid Calories

Saturday, October 20, 2012

Quinoa Fruit Salad


Quinoa Fruit Salad


Yield: Serves 6-as a side dish


Prep Time: 5 minutes


Cook Time: 20 minutes


Total Time: 25 minutes


Quinoa with blueberries, strawberries, mango, and a refreshing honey lime dressing. This easy and healthy Quinoa Fruit Salad goes well with any summer meal.


Ingredients:

1 cup quinoa (I used Red Quinoa)

2 cups water

Pinch of salt

For the Honey Lime Dressing:

Juice of 1 large lime

3 tablespoons honey

2 tablespoons finely chopped fresh mint

For the fruit:

1 1/2 cups blueberries

1 1/2 cups sliced strawberries

1 1/2 cups chopped mango

Extra chopped mint, for garnish-optional

Directions:

1. Using a strainer, rinse the quinoa under cold water. Add quinoa, water, and salt to a medium saucepan and bring to a boil over medium heat. Boil for 5 minutes. Turn the heat to low and simmer for about 15 minutes, or until water is absorbed. Remove from heat and fluff with a fork. Let quinoa cool to room temperature.


2. To make the Honey Lime Dressing: In a medium bowl, whisk the lime juice, honey, and mint together until combined.


3. In a large bowl, combine quinoa, blueberries, strawberries, and mango. Pour honey lime dressing over the fruit salad and mix until well combined. Garnish with additional mint, if desired. Serve at room temperature or chilled.

Sunday, October 14, 2012

The Fat Facts

Does Fat Make You Fat????

The good news is, we need Dietary Fat!  The body gets energy from three sources-Protein, Carbohydrates, & Fat.  It's that simple.  Did you know, that gram per gram, fat has over DOUBLE the amount of calories than Protein and Carbs.  (Carbohydrates & Protein have 4 calories per gram.  Fat has 9 calories per gram).  What does that mean?  Fat supplies over twice the amount of energy per gram than Proteins and Carbs, which means WE NEED LESS!

We need fat for so many reasons, last week we talked about some super important vitamins; A, D, E and K, and guess what??? We need fat to properly digest those essential vitamins so our body can actually use them!!
 
It's important to choose the RIGHT fat!! So how much do you need??


   Unsaturated Fats- Most of your 20-35% allotted dietary fat intake should come from this category.

                    Monounsaturated Fats are liquid at room temperature and often turn cloudy and hard when refrigerated.  Foods in this category include nuts, vegetable oils (such as canola oil, olive oil, high oleic safflower & sunflower oils).

                           Polyunsaturated Fats are liquid at room temperature and often remain liquid when refrigerated.  Foods include corn, safflower, soybean, sesame, and sunflower oils, and seafood’s. Omega-3 & Omega-6 Fatty Acids are highly polyunsaturated Essential Fatty Acids.  Flaxseeds, some nuts, fish, and vegetable oils are a good source of these fatty acids.



     Saturated Fat-Solid, stable fats that do not have rancidity issues that some of the unsaturated fats will have.  Come primarily from animal sources such as high-fat cuts of meat, butter, whole milk, cheese, and from coconut, palm, and palm kernel oils, and shortening. Only 10% of our fat intake should come from this source.
 
Trans-Fat
fat is man-made by partially hydrogenating (adding hydrogen) unsaturated fats to make them more saturated, stable, and solid at room temperature.  It was created to extend shelf life.  It seems harder to find trans fat now that we realized it is HORRIBLE for us.  This fat acts like saturated fat in that it raises bad cholesterol (LDL) levels in the body, but it also triggers the decrease of HDL (good) cholesterol levels. GET THIS!!!...  If a food product has less than ½ gram of Trans-Fat in it, it doesn’t have to be listed on the label as Trans-Fat.  Instead, you will find it in the ingredient list as PARTIALLY-HYDROGENATED OIL.  This means we have to do our label reading!!
 
So, from what I have read FAT DOES NOT MAKE YOU FAT!  Excess calories make you fat!  I think the key with fat is portion control, it's easy to overeat fats because like we learned, they have double the amount of calories per gram then our other energy sources (protein and carbs)  Enjoy your avocado!  Your nuts! and your other healthy fats!  Just remember to get those veggies in too
Body Fat is not the same as Dietary Fat.  I wanted to include this chart so you could see where your body fat lies.  Most of you have had me test your body fat, if not I can do that any time. 
 

Told ya I'd find some kale recipes!!

After learning about how amazing kale is for us...I was determined to find a few new kale recipes.  Here they are...


TOSCANA SOUP (like Olive Garden)

5 ½ c chicken broth

½ cup heavy cream – SUBSTITUTE SKIM MILK

2-4 medium Russet Potatoes

2 cups Kale chopped

4-5 Hillshire Beef Hot Link Precooked Sausages

¼ tsp. salt

¼ tsp. crushed red pepper flakes

 

Combine broth and milk to saucepan over med heat.  Slice potatoes into ¼” thick pieces then quarter the slices; add them to soup in saucepan.  Add Kale, slice sausage into ½’ slices then cut in half, add to soup, add spices and let simmer for 2 hours, stirring occasionally

 

Kale Chips

1 bunch Kale

1 TB olive oil

1 tsp. salt

 

Preheat oven to 350.  Line cookie sheet with parchment paper.  Remove leaves from thick stem and tear into bite size pieces. Wash and dry thoroughly.  Drizzle olive oil and sprinkle with salt. Bake till edges are browned, BUT NOT BURNT 10-15 minutes

 

Tropical Smoothie

1 cup pineapple (canned will work)

1 cup mango (frozen will work)

1 banana

6 giant Kale leaves (mmmmmmm)

2 cups water

Add ice if you want. 

 

Mix with the super ultra-mega 2000 blender…or  just a really good blender, till SMOOTH.  The last thing you want is a big Kale chunk. 

Monday, October 8, 2012

Let me talk you into eating some Kale


Ha Ha!!


Butternut Squash Soup


Butternut Squash Soup

Prep Time:15  Min/ Cook Time:45 Min/ Ready In: 1 Hr  SERVES 4

 Ingredients

 2 tablespoons butter

 1 small onion, chopped

 1 stalk celery, chopped

 1 medium carrot, chopped

 2 medium potatoes, cubed

 1 medium butternut squash - peeled, seeded, and cubed

 1 (32 fluid ounce) container chicken stock

Salt and freshly ground black pepper to taste

 Directions

1. Melt the butter in a large pot, and cook the onion, celery, carrot, potatoes, and squash 5 minutes, or until lightly browned. Pour in enough of the chicken stock to cover vegetables. Bring to a boil. Reduce heat to low, cover pot, and simmer 40 minutes, or until all vegetables are tender.

2. Transfer the soup to a blender, and blend until smooth. Return to pot, and mix in any remaining stock to attain desired consistency. Season with salt and pepper.

Nutritional Information

Amount Per Serving  Calories: 305 | Total Fat: 6.8g | Cholesterol: 21mg