Coming up at LOSE IT!!

Tuesday, January 29, 2013

Carrot Cake Protein Bars



  1. Preheat oven to 350 degrees.
  2. Mix flour, whey protein, cinnamon, allspice, nutmeg, baking soda and salt together in a bowl.
  3. Mix egg whites, Splenda, baby food carrots and water (optional) in a bowl.
  4. Add wet ingredients to dry ingredients and mix together.
  5. Spray glass pyrex dish with non-stick butter spray.
  6. Pour ingredients into dish.
  7. Bake 20-30 minutes.
Find more protein bar recipes by searching here!!

Friday, January 11, 2013

Important thing you need to be doing!! AND AN ASSIGNMENT!

This week we introduced Roman and Katrina to the lose it team!!  There is no I in team anymore! I have awesome helpers who are knowledgeable and ready to help you!!

Katrina focused on Goals this week.  It's all about setting realistic goals that are FOR YOU! no one else, not because your trying to please someone else, these need to be PERSONAL!

Don't overwhelm yourself with long term goals that seem unachievable, start small.  Every week at lose it we will be setting a weekly goal, something to really focus on that is ATTAINABLE and MEASURE ABLE

Here's an example of goals that you may want to set for yourself in the coming weeks;

Drink 10-12 glasses of water a day! 
Eat 5-6 mini meals throughout the day to keep your metabolism burning
Combine Carbs combine them with a protein or fat!
Plan meals ahead of time
Get containers to store your food
Eat appropriate portion sizes
Consume a protein shake or other source of protein 30 minutes after exercise
Find your emotional reason for losing weight

ROMAN talked about creating a calorie deficit.  This is a MUST if we think we are gonna lose weight.  Everyone needs to figure out how many calories they need.  There are a lot of good sites out there.  One that I have been using recently that tells me even how many carbs, protein and fat grams I should be getting depending on my goals is FREE DIETING 
Also there are several apps you can get for free on your phone
My net diary
My fitness pal
Lose it
Everyday health

Once you figure out how many calories you need here is your ASSIGNMENT!
Divide those calories by 5 or 6 depending on how many mini meals you plan on eating.

say Sue needs 1700 calories for weight loss even with all the exercise she's doing
1700/6 = 283 calories each mini meal
I think once you kinda have an idea of what your calorie budget is for the day it can help you plan your snacks.  Some meals will be more and some "snack meals: will be less.

MAKE SENSE??? leave questions in the comments and well will answer!!

GILLY challenged you to go through your pantry this week.  Let's work on choosing NUTRIENT DENSE FOODS.  Which means foods that pack a strong nutritional punch without allot of calories. (more bang for your buck) If we avoid processed foods and focus on nutrient rich foods we will eat less, feel better, and LOSE WEIGHT! It's that simple.  At the end of the month we will show a video of a few classmates Pantry Makeovers.  Stay tuned for that :)

Bottom line...
Eat more fruits and veggies
Get rid of "food like substances: (Cheetos for example)
Eat REAL food
Go through your pantry and eliminate temptations.

Sunday, January 6, 2013

NO Flour, Skinny Pancakes

Skinny Pancakes

2 egg whites 1/2 cup uncooked oatmeal 1/2 banana 1/2 tsp. vanilla extract (optional) Put all ingredients in a blender. Blend on high for 15-20 seconds. Spray a griddle or skillet with non-stick spray

Cottage Cheese Avocado Dip

Cottage Cheese Avocado Dip

I ripe avocado

¼ tsp salt

1/8 tsp pepper

Garlic salt to taste

1 cup cottage cheese

½ tsp fresh lemon

1/8 tsp pepper, and garlic salt to taste.

1.Scoop out the contents of the avocado, and using a fork, mash it up in a bowl. Add about 1/4 tsp salt,

2. Add about one cup of cottage cheese to the avocado dip, and stir together.

3. Squeeze in 1/2 tsp fresh lemon juice and continue mixing with fork.


Two-Ingredient Creamy Garlic Broccoli

 makes 4 cups broccoli

 •3 1/2 cups of fresh broccoli

 •1/2 cup creamy garlic hummus

 •add lemon juice or black pepper to suit your taste


 1.Cook the broccoli however you like. Roast it, steam it or even grill it.

 2.Mix the hummus with your cooked broccoli

 3.Serve it up hot or cold! Delicious and very healthy.

This Month at Lose it!!!

8th, 10th 3 things everyone needs to know about losing weight!!

15th, 17th 10 foods to improve your heart and attack fat

22nd, 24th Simple substitutions to make your favorite foods “healthier”

29th, 32st  Pantry Makeover Challenge!  AND SAMPLE DAY…come try and delicious healthy treat J