Coming up at LOSE IT!!

Sunday, December 9, 2012

Highlights from class this week...

It's important to have a healthy alkaline body balance for optimal health, but what many people don't realize is that many of the foods we regularly consumer negatively affect their alkaline body balance.  The human body is a naturally alkaline environment, when people eat an overly acidic diet, they throw off their body's healthy ph balance...which can make them susceptible to illness and disease

The PH scale ranges from 1 to 14
14 being highly alkaline and 1 being extremely acidic. We want to be around 7.4 7.6
Did you know cancer cells cannot survive when the body is at a PH level of 8!!!!  Crazy right.

So, with anything in the health and fitness world, it's important to find that BALANCE

The best way to support a healthy acid/alkaline balance in the body is by consuming a diet composed of 50-80% alkaline foods

So I am asking you to limit
Highly Processed foods
Sugary foods
meat
alcohol
and soda

No surprise right?!?!
Here are a few reasons to strive for a healthy ph diet

Higher energy levels....

Your body is like a machine, and that machine can function in one of two ways: either it can struggle to operate at peak capacity because of poor maintenance and a lack of fluids, or it can fire on all cylinders, full of potential energy and productivity. The body needs a balanced diet to perform all of its functions properly. When you eat a balanced pH diet, combined with low amounts of unhealthy foods, your body has the perfect alkaline composition to perform all of its functions and has to dedicate less energy to compensating for low alkaline levels. This allows it to dedicate more energy to daily tasks, like exercise and the day’s work.
 
Better Immune System
When your body stops dedicating energy to rectifying alkaline levels that should be achieved through diet, it can focus more on boosting white blood cell count and more effectively combating everything from the common cold to more nefarious viruses like the flu. Additionally, it will ensure that if you do get sick, the experience will be far more brief and less miserable.
Lower Risk of Chronic Disease

By properly nourishing your body with a healthy alkaline level as well as a balanced pH diet and healthy foods, the risk of chronic diseases declines. This is because your body is able to fend off such things as diabetes, the causes of cancer, and heart disease instead of manufacturing basic bodily fluids and acids.
 
Weight Control
Because a balanced pH diet is inherently a healthy diet, adhering to the rules of a healthy alkaline level helps a person maintain a healthy weight. When the body is given all the nutrients it needs from diet, rather than having to compensate for a lack of them, it is able to more fully focus on metabolizing food, burning calories, and maintaining a healthy weight. In addition, a healthy body is able to metabolize foods as energy much easier, rather than storing them as fat. This keeps fat amounts low, body weight healthy, and energy high.
 




And just a friendly reminder....
One of the major underlying reasons for acidity is lack of water!!!  When you are dehydrated and not feeling well (sick and tired) there really isn't anything that will improve your condition until you rehydrate!!
 
Your body will tell you when it being properly hydrated...
you will pee about 30 minutes after drinking
and your pee will be light in color and odorless.


TAKE THE 7 DAY CHALLENGE!!

Get your body back in balance, and lose weight in the process!  Whatever level of nutrition you are at, I encourage you to strive to be better everyday.  This is the perfect time to take on a challenge like this, try it for 7 days and you won't be sorry!!!

Here are the guidelines;
* Eat mostly green vegetables, sprouted grains and nuts!
*Use good oils in your salads, with stir fried and lightly steamed veggies.  olive oil and coconut oil are my top picks. (other healthy fats to add...chia, avocado, flax oil....)
*Drink WATER!!!!  drink drink drink.  At least half your body weight in ounces for a base, then once you workout and sweat add more oz!
*Reduce intake of white and processed foods and red meat. 

A Healthier Fried Rice

I tried this last week and it was a hit!!!
Better Than Take Out Fried Rice!

Serves 5-6

 4 cups brown rice, prepared

 1/2 pound boneless, skinless chicken breasts, cooked (I recommend using Slow Cooker Teriyaki Chicken!)

 1 cup peas & carrots, frozen

 1 small white onion, chopped

 2 cloves garlic, minced

 2 eggs

 3 tablespoons sesame oil

 1/4 cup soy sauce

Prepare rice according to package instructions to yield 4 cups cooked rice. Heat sesame oil in a large skillet on medium heat. Add onion, garlic, peas, and carrots.

Stir fry until tender. Crack eggs into pan and scramble, mixing throughout vegetables.

Add rice, chicken, and soy sauce to pan.

Mix soy sauce throughout and remove from heat.

Saturday, December 1, 2012

Green Smoothies

Why I personally drink GREEN SMOOTHIES!!.....

Maybe it's in my head, but when I drink these regularly I RARELY get sick!!

When using it as a meal replacement I add a fat (avocado, peanut butter, flax oil...)OR protein (protein powder, greek yogurt...)to my green smoothie and it keeps me full!!

It helps me get more fruits and veggies in for the day

I feel good inside when I drink green smoothies

They are are packed with a BIG nutritional punch but still low in calories. 

Helps me curb sugar cravings

They have helped me lose and maintain weight

Need I say more???


Sample Day at Lose it!!......




 
TThis week at lose it we were able to try a couple different smoothies.  Believe it or not, everyone drank them and found them to be quite delicious. 

Here are a few tips  to get you started if you are a beginner.
  1. * For your greens start with spinach, it has a mild flavor, so once added with fruits you literally can't taste it AT ALL
*Add the greens with a little water to your blender first, and blend blend blend till liquid.  That way you KNOW you won't get any spinach chunks

*Don't get TOO creative at first, stick to a basic recipe as you experiment, because adding too many things into your smoothie may leave you with an unpleasant taste. 
*Remember bananas overpower almost any green veggie taste

*Add ice!  I LOVE my green smoothie super chilled

*Adding yogurt gives your smoothie a creamy texture

*Whatever you do...DO NOT ADD GRAPEFRUIT  ...ok, this is just my opinion.  But I learned the hard way, it tasted like....well, ya.

RECIPES

Basic Balance

1 mango

1 cup kale

1 cup water

Yields 1 quart

Calcium-Rich Orange Smoothie Recipe

 •2 oranges, peeled

 •2 cups or large handfuls of kale, chopped

 •2 to 4 ounces of filtered water

 •3 to 4 ice cubes to chill (optional)

Avocado-Kiwi Smoothie

½ avocado

 2 kiwis

 1 banana

 2 cups fresh baby spinach (or other leafy green)

 1/2 – 1 cup water

Blueberry-Mango Smoothie

 1 cup blueberries

 1 mango

 2 cups fresh baby spinach (or other leafy green)

 1 whole carrot

 1/2 – 1 cup water

Peach Green Smoothie

 1 medium peach

 1 banana

 2 cups fresh baby spinach (or other leafy green)

 1/2 cup water

 My personal favorite lately....
1/2 banana
3 cups spinach
1/2 scoop vanilla protein powder
1 TB peanut butter
Ice and water to blend