Coming up at LOSE IT!!

Monday, April 21, 2014

Reading Labels

 


Everyone always says, "Make sure you read the label!" 

But what specifics should you be looking at? 

Serving Size - This is at the top of the label because all the amounts that follow are tied to this serving size. Total calories and fat calories are calculated per serving, so a bag of chips might be 150 calories per serving, yet the whole bag is three servings. Always read the servings per container.

Percent of Daily Value - This 2,000 is based on fairly active people. If you are extremely active or for your teens it would be higher, around 2,500. This is the percent of that total number for the days' allowance. So, for a serving of Cheerios with a 1/2 cup skim milk, this would be 3% of the daily fat intake and 11% of the daily fiber intake recommended by the U.S. Department of Agriculture.

Fat - Here you want to focus on more than just total fat. The important things to pay attention to are the numbers for: saturated, polyunsaturated, monounsaturated, and trans fats. You are looking for foods that contain relatively little saturated and trans fat, and relatively more polyunsaturated and monounsaturated. Keep in mind that "fat-free" doesn't equal "calorie-free." Lots of fat-free and low-fat foods have added sugar.

Cholesterol - An essential component of cell membranes, and a covering for nerve-cell fibers, these are the building blocks of hormones. Yet, only animal products contain cholesterol. Adults should keep their daily intake to 300 milligrams or less. Too much can elevate your blood cholesterol, raising your heart-disease risk.

Sodium - The recommended daily limit for adults is 2,300 milligrams. Too much sodium can cause high blood pressure. According to the USDA, a food that is low in sodium would contain no more than 140 milligrams. So, a serving of Cheerios has 210 milligrams, and therefore, is not low in sodium. Beware of soups and frozen dinners, they can have more than 1,000 milligrams, which is nearly half of the daily amount.

Total Carbohydrate - This is a very large category containing everything from whole grains, or healthy carbs, to sugar and other refined carbs (unhealthy ones). Keep an eye on the sugar and fiber numbers.

Dietary Fiber - The average adult should have between 21 and 35 grams of fiber daily. When buying bread or cereal look for brands with 3 grams or more per serving. Both types, soluble and insoluble, are important. Soluble fiber, found in: oatmeal, barley, and dried beans, helps lower cholesterol levels. Insoluble fiber, found in: whole grains, fruit and vegetable skins, helps your digestive track.

Sugars - Simple carbohydrates including: glucose, fructose, and galactose all provide little nutritional value. It shows up in weird places like crackers, salad dressings, and "healthy" cereals. Remember it's often added to low-fat foods to boost flavors.

Protein - The rule of thumb where protein is concerned is .45 gram of protein per pound of body weight. So if you weigh 150 then you should be ingesting 68 grams of protein a day. Typically this is easy to do, unless you are vegetarian. It is also rare to have a surplus of protein in your diet.

Vitamins and Minerals - This list includes the vitamins and minerals that are found in the food naturally, along with any that have been added and again the daily value for each. Remember that's based on the typical active adult with a 2,000 calorie diet.

Ingredients - Here the products ingredients are listed with the highest contents preceding the rest. So you want the first ingredient of your bread to say, "whole wheat" not enriched flour. Food for thought, whole wheat is a whole grain, but not all brown-colored and "multigrain" breads are made of whole grains.





Monday, April 14, 2014

Sneaky Smooties

Hey all!!! I have to give a shout of to the recipe below. I made it for my 12 year old, extremely picky son, and he couldn't even tell that there was spinach in there. I wonder what else I can get away with...

Remember with the following ingredients make sure to puree or blend for a little bit in order to make sure there is no green evidence left for picky eaters to see.

Strawberries Extreme

·                                 1 cup frozen strawberries
·                                 1 cup frozen mixed berries 
                    (the more berries you add, the more purple it looks)
·                                 
1 banana (I would use 1/2, it's very overpowering)
·                                 
1 cup almond or coconut milk ( I used mango juice, fat free milk, and oj)
·                                 1 cup 
coconut water 
                    ( I didn't have this so it was a combination of the above)
·                                 1/4 cup fresh baby spinach

Friday, April 4, 2014

Changes!!!

Please note the class time changes in the new calendar. The link to access the calendar is below.

https://www.google.com/calendar/embed?src=4099oifkq5706btonihaek62cg%40group.calendar.google.com&ctz=America/Denver

St. Patty's Run Shirts are In!!!!

Come get your shirt if you haven't gotten it yet.

If you ran in the 5k or 10k St. Patrick's Day run, and didn't get a shirt, the order came in last week and we have your shirts at Elizabeth St. Make sure to come in and pick them up. Wear it proudly!

Monday, March 31, 2014

Healthy Spring Treats!

With spring, comes more activity and a healthier appetite. When shopping or thinking about what to plant in your garden keep your taste buds in mind. 


Snack Ideas:


Cucumbers - cut up and eat like chips throughout the day. 8 calories for every 1/2 cup. Similar to celery, cucumbers are mostly water, so they fill you up and don't cost you carbs. These are super easy to grow here in Idaho. Plus they don't have that waxy coating when grown fresh.

Celery - add some peanut butter to increase your protein, or better yet, try almond butter or another type of protein heavy spread.

Hard boiled eggs - It is Easter time, so make it fun! Dye some eggs and take them as a mid morning snack or as your breakfast. with 6 grams of protein in each egg, and only 78 calories you can't go wrong with this as a food choice.

Asparagus - Readily available this time of year, and often less expensive at the grocery store, this vegetable is wonderful steamed or sauteed in olive oil. BBQ it for a fresh new taste. 3 spears is only 9 calories and carries a whopping 1 gram of protein. Try it as a snack on the go, or for breakfast. Find it fresh by canals around town.

Dinner and Dessert:


Ahi Tuna - Don't like fish? It's ok. This treat is more like steak, and whatever you saute or BBQ it in, the flavor will mask the tuna taste. 180 calories for a 6oz. serving, but 0 carbs, and 40 grams of protein!!!

Strawberry Shortcake - Three ingredients: Angel Food Cake, Strawberries, and Cool Whip Light or Reddi-whip. With everything you have an amazingly tasty treat and totals less than 150 calories 19 carbs, and 2.3 grams of protein, and 18mg of Potassium. That can't be beat! Again, another super easy thing to grow.

Saturday, March 22, 2014

Fresh Food!!! Grill It!

With the days getting longer and the weather warming up, the desire to be outside more is natural.

-Take that and run with it. Turn on the grill and serve up fresh food like grilled fish, and veggies. More natural cooking without the added things like butter is bound to help with your goals! Grill On!

Wednesday, March 12, 2014

Fast Food or Fast Fat

Some interesting facts about us as Americans and fast food from 2011. 

Did you know:


  • 52% of Americans felt that doing their taxes WAS EASIER than learning how to eat healthy.
  • The average American ate nearly ONE TON of food. 
  • 29 pounds of that was from French fries.
  • 53 gallons of soda.
  • Over 10 billion donuts are consumed in a year.
  • 20% of all American meals are eaten in the car.

Healthy Options for Eating Out:

  • Choose fast food restaurants that offer healthy choices, like fried chick vs. ethnic food. Ethnic fast food will have more low-fat options, unlike fried chicken joints where it's all fried. 
  • Put more veggies on your pizza: broccoli, bell peppers, or zucchini.
  • Stick with regular sized items instead of "super sizing." That $.50 will increase your meal by more than 450 calories and 35 teaspoons of sugar.
  • Balance eating out with healthy meals. If you know you're eating out tonight, have a lighter lunch.
  • Stay away from all-you-can-eat buffets, it's hard not to overeat! 
  • Drink water with your meal instead of soda. 

  VS. 




Sunday, February 23, 2014

Feb. 27th - Debunking Diet Myths

Join us at the E. Street Y this week to talk about the latest diet myths and what you can do to overcome them.

Thursday at 10:30 am and 5:30 pm.

Have a healthy week!!!

Wednesday, February 12, 2014

Feb. 20th!!!! Ways to Boost Your Metabolism

Make sure to join us February 20th at Elizabeth Y for the discussion on ways to boost your metabolism. 

Thursdays at E. St. at 10:30am and  5:30pm.

Hint: taking cinnamon stabilizes your metabolism. Learn how. :-)

Saturday, February 8, 2014

Sly Sugars!!!! BEWARE!!!

Did you know...


1. In 1700 the average person consumed 4 pounds of sugar PER YEAR? In 1800 it increased to 18 pounds per year. In 1900, sugar consumption increased per person again to 90 pounds of sugar per year! The most recent study in 2009 said that over 50% of Americans consume 1.5 pounds of sugar PER DAY. That's 180 pounds per year!!!!

2. Today, 32% of Americans are obese with another third being overweight. That translates to 1/3 of Americans possessing a healthy weight. In 1890 the obesity rate of males in the age range of 55 was only 3.4% That is quite the rise!

3. Splenda is not made from sugar. It contains aspartame, and is a chlorinated sweetener. (Notice the word chlorine???) Agave syrup, which is touted to be natural is HIGHLY processed and usually 80% fructose. The end product doesn't even resemble the original agave plant. Honey is about 53% fructose but is NATURAL in the raw. Stevia, is completely safe in it's natural form, which comes from the leaf of the South American stevia plant.

4. Eating fructose is far worse than eating fat. The fructose elevates the uric acid, which decreases nitric oxide, raises angiotensin, and causes your smooth muscle cells to contact, thereby raising your blood pressure and potentially damaging your kidney's.

5. In 2004, a study showed hypertension among children is four times higher than predicted: 4.5% of American children have high blood pressure. In overweight children that increases to 10%. In adolescents, 90% of teens with high blood pressure also have an elevated uric acid level.


10 Harmful Things You Didn't Know About Sugar!

Lose it Class this week on SUGAR, and what we need to know.

Classes are:

Thursday Feb. 13th - 10:15 am & 6:30 pm

These are both at Elizabeth Y on Locust!

Monday, February 3, 2014

Don't Let Winter Win!!!

Five Food Rules to Help you Beat Winter Weight


1. Choose "white" carbohydrates carefully - 

    - While the white carbs may satisfy our cravings they are the most detrimental in our weight loss           efforts. Making the switch to wholesome wholegrain varieties will help you maintain a healthy weight and keep you full for longer, as they are rich in fiber and help keep your blood-sugar levels balanced. Nutritious wholegrain choices include whole oats, quinoa, brown rice, buckwheat, wholegrain pasta and grainy breads. Try substituting whole wheat flour in your baking. Get your cook on!

2. Drink 2 liters of water a day - 

    - Because of the cold, we often forget that our bodies need to intake water. Those space heaters we all love in the winter, are wonderful for dehydrating us. Try to drink at least two liters a day. Herbal teas count too. There are many wonderful health-promoting teas to choose from such as ginger (great for improving circulation), green (a powerful antioxidant and can help promote weight loss), rosehip (rich in vitamin C), peppermint (good for digestion) and chamomile (helps calm your nerves).

3. Eat protein with each meal - 

    - Eating protein is an excellent way to stay full longer. Low-fat proteins are wonderful snacks and should be your go to in your daily life. A good guide is to keep protein servings to the size and thickness of your palm. Some healthy protein choices include nuts, seeds, legumes (and legume-based foods such as hummus), eggs, fish, lean meat, chicken, low-fat dairy and soy products. Protein foods also help to create a feeling of fullness, preventing you from overeating.

4. Fill half your plate with fruits and vegetables - 

    - When we diet, sometimes the fruits and vegetables often get pushed to the sides, and the focus is on protein. Fruit and vegetables are an excellent source of important vitamins and minerals including vitamins A and C, fol-ate, iron and calcium.Purple, red and orange varieties are particularly high in potent health-promoting antioxidants. However, if you are watching your waistline, don't overdo higher-GI veggies such as potato, sweet potato and pumpkin.

5. Start your dinner with soup - 

    - By starting your dinner with soup you can decrease the amount you eat during the main meal, there by enhancing the amount of weight you can loose. Doing this is not only a great way to increase your vegetable intake, it can help reduce the amount of food and calories you consume in a meal, according to a study by Pennsylvania State University in the US.

Wednesday, January 29, 2014

Add a Little Lime in your Life!

Try out this recipe and share your results!!!! Remember this is a community and we thrive off each other's success and motivation.

Try this for the Big Game this weekend!!!!

Lime Spinach Dip 

- 1 Cup of Fage 2% Greek yogurt

- 1/2 Cup Feta cheese (optional)

- 2 Cups raw or frozen spinach (if using frozen, squeeze all water out)

- 1 Lime (freshly squeezed juice)

- Seasonings to taste: garlic powder/ or fresh, sea salt, pepper


* Mix all BUT spinach together in food processor or blender. 
* Then add spinach and pulse until smooth yet chunky.
* Refrigerate 1-2 hours or place in the freezer for 45 minutes. 

~ Serve the dip cold. Compliments fresh veggies well, or try Simply Sprouted Naked Blue Tortilla Chips.


This recipe makes 4 servings.
Calories - 86
Total Fat - 5g
Total Carbs - 3g
Total Protein - 9g

Monday, January 13, 2014

Stay Strong All Year Long!!!

Hello all you bloggers!!!!

Just a quick note to keep going! Perseverance is one of the best, yet most challenging attributes of changing any lifestyle for the better. When you are struggling with that last rep or set, push through! When you feel tempted to sneak a treat, grab some almonds or a piece of cheese. You got this!!!!

Remember, we are looking for you to post pictures of your own healthy recipes. We like to see what you're doing!!!

Lastly, keep in mind, "The work you put in today, determines the results you get tomorrow!" -unknown