Coming up at LOSE IT!!

Sunday, November 18, 2012

Pre and Post Workout Snacks

I love new ideas for pre and post workout snacks.  Found this awesome site.  It's got great ideas including this one below which I'm trying TOMORROW for breakfast.  yum!


Protein Creamcicle: Put a twist on the classic kids’ treat by blending 1 scoop vanilla whey protein powder, 1 cup orange juice, and 1 cup ice.

CLICK HERE FOR MORE

*Just remember...snacks are not meant to make you full.  They are to get you by till the next meal, keep your metabolism running on high speed, and most importantly a snack is a great way to get those important nutrients you might not be getting enough of in your meals.  SNACK SMART!

Saturday, November 17, 2012

Best Quote EVER!!

Found this last week....

The difference between who you are and who you want to be is what you do
and what you have to do to get where you want to be may not be pretty or may not come easy.
It’s never free and cannot be bought.
It comes from within.
Through the grind of:
Hard work and Sacrifice
Control and Discipline
And through heart and heart ache
YOU can condition yourself for any hand that life deals to you.

 
Each of us must experience one of two pains: the pain of DISCIPLINE or the pain of REGRET.
Which pain will you choose?
 

How many calories are YOU going to eat this holiday??

Depending on what article you read, the average calories consumed during that big Thanksgiving feast is anywhere from 1500-3000!!!!!!  I used to think of all these ways I could make my favorite holiday foods healthier, but this year there is a different approach.  It's ALL ABOUT PORTION CONTROL!! Go ahead....enjoy your favorite holiday foods, just don't let those delicious tastes control you.  You are in charge of how much you want to eat, stuffing yourself will only make you feel sluggish and guilty. 

Here is a GREAT SITE I found that gives you the proper servings size and calories for traditional Thanksgiving foods.



A quick note from me...

I just wanted to take a second, since tis the season for thankfulness.  I am so luck to be able to teach the lose it class at the Y! I love my job, how did I get so blessed?!?!  I get to educate myself every week on new topics, and I also get to learn so much from all of you that participate in this program  Thanks for all you do, for your support and EVERYTHING!  I am thankful I get to be around such awesome people!
HAPPY THANKSGIVING!

Tips For a Healthy Turkey Day

1. Bring a healthy dish, even if it’s not Pot Luck. The hostess will probably be flattered you did, and your health is that important. Then, you will have at least one healthy choice to choose from.


2. Start Thanksgiving Day with a healthy breakfast of 300-500 calories. This prevents getting too hungry while waiting for the big meal. Going to a meal “starving” can often lead to overeating. Eat breakfast consisting of fiber, protein, and vitamins.

3. Be careful with the pre-Thanksgiving meal appetizers. The danger zone is the time before the meal is served, when the smell of cooking food from the kitchen intensifies hunger, and appetizers have been set out. It’s easy to pack away 500 calories noshing on cheese, crackers, dip and nuts. If you have to nibble, look for vegetable sticks and low-calorie dip or hummus, and then pace yourself.

4. Don’t deprive yourself of anything on the Thanksgiving table, but think “smaller portions.” Use a smaller plate if possible and refrain from getting seconds.

5. Keep in mind that one alcoholic drink has roughly 150 calories, about the same as one non-diet soda. Alcohol or soda, pick your poison. Have one or the other and then switch to low or no-calorie drinks the rest of the day. Water is best, especially before a meal, because it may help fill you up so you don’t eat as much.

6. Who doesn’t like pumpkin, apple or cherry pie? Instead of taking a full slice, take only a half or even a quarter of the normal-size slice. That frees up calories so you can try a thin slice of another favorite pie as well, she says. Save additional calories by forgoing toppings, such as whipped cream, syrups or ice cream.

7. For people who have multiple Thanksgiving meals to attend, try dividing the meal. Go to one place for the appetizers and a drink, another for the main meal or another for dessert. The secret to success, is keep track of what you’re eating at each place and how much.

8. If you’re the one in the kitchen who’s cooking, you could “taste” a whole meal’s worth of calories during preparation. Keep track of how much you are tasting and eat less during the meal.

9. Go ahead and enjoy all of the delicious dishes you may only get once a year, but take just one or two spoonfuls – two to three bites. This way you get to taste everything but consume fewer calories. The food tastes the same whether you have a couple of bites or a couple of huge servings.

Baked Pumpkin Oatmeal


Baked Pumpkin Oatmeal

Ingredients

  • 1/2 cup rolled oats
  • 1/4 tsp. vanilla extract
  • 1/2 tsp. cinnamon
  • 1/8 tsp nutmeg ( or substitute pumpkin pie spice, like I did)
  • 1/4 cup pumpkin puree
  • 1/4 cup water ( or substitute milk)
  • 1 Tbsp. ground flax seed
  • 1/2 scoop vanilla protein powder (optional)
  • 1-1/2 tsp. sweetener ( agave, maple syrup, stevia packet) - I did not use any sweetener to my recipe, I personally did not think it was needed, I used the 1/2 scoop Vanilla protein powder, that gave my oatmeal enough sweetness and nice vanilla flavor

Instructions

1. Preheat oven to 380 degrees.

2. Combine rolled oats, vanilla extract, spices, pumpkin, water, ground flax, protein powder and sweetener of choice if using.

3. Pour oatmeal batter into a greased 1-cup ramekin ( or two ½-cup ramekins) or even a mini loaf pan.

4. Cook Oatmeal for 20 minutes, until firm. To achieve a nice toasty crust, Set your oven to broil and cook for 2-3 minutes, until top is golden brown in color and crispy.

5. Enjoy of course!!!

This morning I popped my ramekin in the microwave for 45 seconds with a scoop of tsp of almond butter spread on the top, and oooh tasted like a crispy pumpkin muffin!

** OPTIONAL** Feel free to stir in raisins or walnuts to the Oatmeal "batter" before cooking for added crunch and flavor!!

Sunday, November 11, 2012

How to lose weight WITHOUT losing lean muscle.

This is SUCH and important topic.  I have trained a girl once who lose 10 lbs pretty quick, but after doing a calculation (which I will show you later on in this post) I saw that she actually lost as much lean muscle mass as she did fat pounds.  NOT GOOD.   Since I was in control of her workout, this told me that her diet was not what it needed to be.  She was losing that important lean mass!!

So you want to lose weight??

Start with a plan!  Ask yourself WHY?  If your reason is to impress that one guy, then you need to find something a little deeper. Otherwise the changes and sometimes sacrifices needed to become a healthier person will not stick.  The body loves to be at a set point of body fat and it will everything it can to maintain this set point.  This journey might be hard.   This needs to be a lifestyle!  FIND YOUR "WHY"


Set a realistic goal.  For example, "I'd like to lose 2 % body fat by the end of the year"

What should I eat??

Restricting calories too much DOES NOT WORK! Your body has safety mechanisms which will work  the other way and store fat.  It slows your metabolism and make you store fat as a last resort for energy, on top of that the body the gives up our muscle tissue for every.  You might lose weight (like my client talked about above) but it is the WRONG WEIGHT

How often should I eat?

Never go more than 3-4 hours without eating food.  This means 6 or 7 small meals a day.  It's important to know that you won't be consuming more calories for the day, it's just spread out more evenly.  This will help increase metabolism, stop cravings, stop the highs and lows of blood sugar, and increase energy. 

What should I eat??

FATS
There are two ESSENTIAL FATTY ACIDS! (EFA's) These are essential to human health! In fact studies show that many of the classic degenerative conditions (cardiovascular disease, some cancers, diabetes, MS, arthritis, PMS, osteoporosis, schizophrenia, depression....) are fat based and have a proven link with nutritional deficiency.

Get your omega 3's
Alpha linolienic Acid (ALA)
Eicosapentaenoic Acid (EPA)
Docosahexaenoic Acid (DHA)
These three EFA's stimulate metabolism, increase metabolic rate!  People who begin to take EFA's when they have been deficient feel and increase in energy levels.  It can also hep muscles recover more rapidly from exercise fatigue. 

The richest source of ALA is flax seed.  EPA and DHA are found in fish oils.  Other foods to include in your diet....Fish and chia!

PROTEINS
How did I become almost vegan?!? There are days and days and even weeks here and there where I don't eat meat or dairy.  And in my opinion there are plenty of ways to get protein without gnawing on a t bone steak.  BUT you've got to make sure your getting enough of this important nutrient if you want to keep that lean muscle and also for the body to grow and repair! 
The main nutrients provided by this group of food are IRON, PROTEIN, B VITAMINS, ZINC, MAGNESIUM.

Foods: Beans, Fish, Lean meats, Nuts, poultry without skin, shellfish, Sushi, textured veggie protein (TVP)

CARBOHYDRATES
There are different types of carbohydrate, and each type is treated differently by our bodies. For instance, glucose and bran are both carbohydrates, but they are on different ends of the energy spectrum. Glucose enters the blood stream quickly and initiates a fast and high insulin response, while the energy in bran never makes it into the blood stream because of its indigestibility, and tends to mediate the insulin response by slowing the rate at which other energy sources enter the blood stream. So we should carefully consider the type of carbohydrate that might be best under different circumstances.

Choose the right carbs!!

Here is a good idea of some of the best Protein, Carbs and Veggies


Protein Carbohydrates Vegetables
Chicken Breast Baked Potatoes Broccoli
Turkey Breast Sweet Potato’s Asparagus
Lean Minced Turkey Yam Lettuce
Swordfish Squash Carrots
Haddock Pumpkin Cauliflower
Salmon Brown Rice Green Beans
Tuna Pasta Green Peppers
Crab Oatmeal Mushroom
Lobster Whole grain cereals Spinach
Shrimp Beans Tomato’s
Fillet Steak Corn Peas
Sirloin Steak Strawberries Bean sprouts
Lean Minced Beef Melon Artichoke
Lean Ham Apple Cabbage
Egg Whites Orange Celery
Low fat Cottage Cheese Whole-wheat Bread Cucumber
Protein Drinks Yogurts Onion

Fluid Intake
Did you know that your muscles are made up of 70% water!! If your water intake is low your body cannot transport nutrients properly, oh...and you get super thirsty, your energy level goes down, your metabolism goes down...blah blah blah you already know this.  SO DRINK WATER!!!! and lots of it.

So how can I tell if I'm losing lean muscle or fat??

You need to know your weight and your body fat %.  Someone at the Y or myself, can test your body fat % anytime you want.  So here is what you need to do, the math is simple.

Lets use this example:
In September Darla started at  171 lbs with a body fat % of 26.6

You can find out how many lbs of DARLA is actual body fat by doing this...
weight X body fat%
171x .266= 45.48 lbs of FAT

Now that you know the fat pounds you can figure out how many pounds of lean mass Darla has
weight - body fat lbs
171 - 45.48 = 125.52 is LEAN MASS

So two months later after adding weight training and a healthy diet..............

Darlas new info
she now weighs 163 lbs with a body fat % at 22.

So lets do the calculation and see if she has lost lean muscle mass.
163X.22= 35.86 of fat lbs!!




163-35.86\= 127.14 lean muscle

So this shows that Darla lost about 10 lbs of body fat
and actually gained about 2 lbs of lean muscle.  I AM SO OK WITH THAT!

Lean muscle mass going up is a great thing.  It will make you stronger AND lean mass burns more calories!! 



See the full article here  There are alot of great ideas for stregnth training!!  Check it out.

Low Fat Cottage Cheese Cheese Cakes


Low Fat Low Calorie Cottage Cheese CHEESECAKES!!

INGREDIENTS:

*3/4 Cup nonfat cottage cheese                   *2/3 cup nonfat plain yogurt

* 1 TBS flour                                                   * 2 TBS sugar

* 1/4 tsp salt                                                   *4 egg whites

*Juice from 1/2 a lemon                               *1/2 cup assorted fresh berries

DIRECTIONS:

1. Place all ingredients except for eggs in the blender or food processor and whip until the batter is smooth.

2. Now add the eggs and give it a few pulses.

3. Finally, add the fruits and gently mix them in with a spoon. Do NOT blend!

4. Spray the bottom of your pan with some cooking spray or lightly cover with oil.

5. Pour the batter in.

6. Place the pan into your oven which should be set at 350 degrees. The suggested time for cooking is around 30 minutes but check frequently to make sure the cheesecake does not brown or dry out.

7. When done, serve either super hot straight out of the oven or chilled in the fridge. Enjoy!
 

Sunday, November 4, 2012

Coming Up In Novermber......

The Holiday Season Is HERE!!! Lose weight and Stay On Track with LOSE IT!!!

November
6,8..... Dustin Meyers will be coming again to answer all our supplement questions.  Dustin is VERY knowledeable especially when it comes to knowing natural supplements to take that coule help with weight loss.  Bring your questions!!  Also we will be going over how to lose weight without losing lean muscle mass.  A VERY important topic!

13,15.....  Portion Control! Yes, it's that time of year.  See how well you know your holiday food portions, and there will also be oodles of tips to help you become a healthy holiday eater

20,22..... No class :( EXERCISE AND EAT CLEAN

27, 29..... We have an awesome and inspiring guest speaker planned for this week.  Come listen to his weight loss story, what worked, what didn't.  Get motivated!!  Also find out if you are an emotional eater. 


SEE YOU AT CLASS!!!
Tuesdays at 10:15
Thursdays at 5:30

Balancing Those Hormones! A MUST READ!!

fatigue,      skin issues,      weight gain,         weight around the middle,      trouble sleeping, always sleeping,      PMS,      endometriosis, infertility,     PCOS or other issues,              chances are you have hormone imbalance!



What are Hormones?

 
“Hormones are your body’s chemical messengers. They travel in your bloodstream to tissues or organs. They work slowly, over time, and affect many different processes, including

 Growth and development

 Metabolism how your body gets energy from the foods you eat

 Sexual function

 Reproduction

 Mood
DID YOU KNOW
Hormones are produced using good fats and cholesterol, so lack of these important dietary factors can cause hormone problems simply because the body doesn’t have the building blocks to make them.
 
There are things you can do to help boost your body's ability to create and  balance hormones........

1. Limit the Caffeine

I love coffee, a lot, but the truth is that too much caffeine can wreak havoc on the endocrine system, especially if there are other hormone stressors involved too like pregnancy, presence of toxins, beneficial fat imbalance or stress.
Cut down the coffee if you can, or replace with beneficial herbal teas (a list of my favorite recipes coming soon!). If you can’t or won’t cut the coffee, use it as a way to sneak in your beneficial fats by adding 1 tablespoon coconut oil to each cup and blending in the blender to emulsify. It is like a latte but with healthy fats!

2.  Avoid Toxins

Toxins found in pesticides, plastics, household chemicals and even mattresses can contain hormone disrupting chemicals that mimic hormones in the body and keep the body from producing real hormones. Things like hormonal birth control can (obviously) do the same thing.
If you have hormone imbalance or are struggling to get pregnant, avoiding these toxins is very important! Cook in glass or non-coated metal pans (no non-stick or teflon!) and avoid heating or storing foods in plastic. Find organic produce and meat whenever possible and don’t use chemical pesticides or cleaners.

3. SLEEP

Can’t emphasize this one enough (tried with the all-caps-yelling though)! If you aren’t getting enough sleep, your hormone will not be balanced. Period.

4. Supplement Wisely

You can read up on this by clicking the link at the bottom of the page.  ALSO this week November 6th and 8th Dustin Meyers will be coming to answer questions about supplements.  He is sooooo knowledgeable and has helped me tremendously on this topic. Come Tuesday at 10:15 or Thursday at 5:30

 5. Lift Heavy Weights

 short bursts of heavy lifting (kettlebells, deadlifts, squats, lunges) can be beneficial since they trigger a cascade of beneficial hormone reactions. Aim for a few sets (5-7) at a weight that really challenges your, but make sure to get help with form and training if you haven’t done these before as bad form can be harmful!

6. Eat Some Coconut Oil

Coconut Oil is amazing for hormone health. It provides the necessary building blocks for hormone production, can assist weight loss, reduce inflammation, and even has antimicrobial and antibacterial properties.
If you really need hormone help, aim to consume 1/4 cup of added coconut oil a day. My favorite way is to blend into coffee or tea.

7. Fix Your Leptin

Leptin is the MASTER HORMONE, and if it is out of balance or if you are resistant to it, no other hormones will balance well. Fixing leptin will also help boost fertility, make weight loss easier, improve sleep, and lower inflammation.
If you are OVERWEIGHT

 CRAVE FOODS

have trouble STICKING TO A DIET

Want to snack all the time ESPECIALLY AT NIGHT

Please read this article!!!


And to read up on the rest of the fixing your hormones article CLICK HERE







 

Saturday, November 3, 2012

Chicken And Chickpea Stew

Chicken And Chickpea Stew

Serves 4

INGREDIENTS

3/4cupwhole-wheat couscous

1lbboneless, skinless chicken breasts

3/4teaspoonsalt, divided

1/2teaspoonfreshly ground black pepper, divided

1tablespoonolive oil

1 1/2cupschopped onion

2large cloves garlic, chopped

1tablespoontomato paste

1can (14.5 oz) diced tomatoes, drained

1/2teaspoonground cumin

1/2teaspooncinnamon

1can (15 oz) chickpeas, rinsed and drained

1cuplow-sodium chicken broth

1yellow or green zucchini (6 oz), cut into 1-inch pieces

3tablespoonschopped fresh cilantro (or mint)

PREPARATION

Cook couscous as directed on package. Season chicken with 1/4 tsp salt and 1/4 tsp pepper. In a nonstick skillet, heat oil over medium heat. Cook chicken, turning once, 2 minutes per side. Transfer chicken to a plate. Cook onion in same skillet, stirring occasionally, 5 minutes. Add garlic and tomato paste; cook, stirring, 1 minute more. Add tomatoes, cumin and cinnamon; cook, stirring, 2 minutes more. Return chicken to skillet; add chickpeas, broth, zucchini, remaining 1/2 tsp salt and remaining 1/4 tsp pepper. Simmer, covered, until chicken is cooked through, about 10 minutes. Serve stew with couscous. Garnish with cilantro.

Pumpkin Pudding


HEALTHY PUMPKIN PUDDING

16 ounces pumpkin

2 cups milk

1 1/2 teaspoons cinnamon

1/4 teaspoon nutmeg

1/4 teaspoon ginger

1 (1 ounce) box sugar-free instant vanilla pudding mix

Directions:

-Mix pumpkin, spices, and half the milk.

-While stirring, slowly add mix and remainder of milk.

-Stir until smooth.

-Let sit for 30 minutes if you prefer a thicker consistency.

 

 

Candy Candy Sugar Sugar!

Did you know Americans consume nearly 8 billion pounds of candy a year? And just to be clear, nothing you are about to read has even a trace of redeeming nutritional value. Even the lowest-calorie options here will pack on major pounds if consumed recklessly. But knowing the relative winnners and losers when it comes to candy should help your kids (and you!)save some calories this Halloween!
NOT SO BAD:
1)3 pieces Farley's Super Bubble Gum-9 grams sugar
2)1 small box Wonka Ners-6 grams sugar
3)3 pieces Jolly Rancher Hard Candy-7 grams sugar  
4)1 Tootsie Pop-10 g sugars
5)1 Charms Blow Pop-13 grams sugar
6)10 pieces Farley's Sweet Tarts-12 grams sugar
7)2 rolls Smarties-12.5 grams sugar
8)4 pieces Now & Later-11 grams sugar
9)3 pieces Sweets Salt Water Taffy-10 grams sugar
10)1 fun size 3 Musketeer-10 grams sugar
11) 13 pieces Candy Corns-14 grams sugar
                                                                                                  
BAD:
1)3 miniature Tootsie Rolls-9.5 grams sugar
2)1 box Dots' Candy-11 grams sugar
3)20 Jelly Beans-14 grams sugar
4)3 Jawbreakders-16 grams sugar
5)1 fun size Milky Way-10 grams sugar
6)1 fun size Snickers-8.5 grams sugar
7)4 pieces of Starburst-11.5 grams sugar
8)1 fun size pack Skittles-15 grams sugar
9)1 fun size Butterfinger-8.5 grams sugar
*As you can see, These are as low in sugar as the better ones. The reason they score so low is most of them in this list have Saturated Fat in them!



Worst:
1)2 pieces Brach's Milk Maid Caramels-18 grams sugar
2)2 pieces Brach's Air Heads-12 grams sugar
3)2 miniature Reese's Peanut Butter Cups-7.5 grams sugar
4)2 pieces Hershey's Miniatures-8.5 grams sugar
5)1 fun size bag M & M's-13 grams sugar
6)4 Hershey's Kisses-9 grams sugar
7)1 two-inch cube homemade fudge-23.5 grams sugar
*These have even more Saturated fat in them!