Ladies Weight Loss Challenge Week 6 -The Final Week!

Today’s Tip: Sleep

 

Researchers have concluded that the amount of sleep one gets relates directly to one’s size.

‘With our go-go-go lives, we often skimp on sleep in order to squeeze everything in. "Studies show that the duration of sleep in our population has been decreasing over the last 30 years to the point where we're falling short by more than an hour a night," says Eric Ravussin, Ph.D., a professor at the Pennington Biomedical Research Center in Baton Rouge, Louisiana.

One recent study from Case Western Reserve University found that, on average, women who sleep for five hours or less a night are 32 percent more likely to put on pounds and 15 percent more likely to be obese than those who get at least seven hours.

Another study from Laval University in Canada shows that even more sleep is beneficial. Researchers tracked almost 750 people for 10 years and found that women who slept for six to seven hours a night were 11 pounds plumper than those who snoozed for seven to eight hours. Plus, previous studies suggest there's an association between less sleep and greater food intake.

 

Four things you can do now to get your 40 winks tonight for a more healthy weight loss:

·         Go to bed earlier -At first it may seem hard to fall asleep before your normal time, but after about a week your body will get used to it and you should start to feel tired.

·         Eliminate caffeine at least four hours before going to bed; it takes time for its stimulant effect to wear off. Ditto for alcohol: While it may make you feel drowsy at first, it can disrupt sleep even after it's processed and eliminated by the body.

·         Get up and go to bed at the same time every day (even on weekends) so your sleep schedule is consistent and your body knows what to expect.

·         Calm down before turning in -Take a warm bath or listen to soft music. Most people need a two- to three-hour buffer zone to relax between the active part of their day and bedtime.’

 

directly taken from http://www.shape.com/weight-loss/weight-loss-strategies/natural-weight-loss-tips-day-11

Ladies Weight Loss Challenge Week 5

Quinoa Tabouleh
*Gluten free version of a traditional Lebanese dish*
-by Renee Pelletier & Carine Lammam

This salad captures the flavours of Carine's grandmother's dish. Not only is it a refreshing tasty delight, it is filled with health benefits. Lemon, high in vitamin C, a naturally cleansing and an alkalizing fruit, works closely with the liver as a detoxifier and cleanses the digestive tract. Parsley, also high in vitamin C along with Vitamin A, and Vitamin K, is abundant in chlorophyll, thus purifying and inhibiting the spread of bacteria, fungi and other organisms. Chlorophyll from parsley is slightly anti-bacterial and anti-fungal which acts to enhance immune response and to relieve mucus congestion, sinusitis and other 'damp' conditions. Chlorophyll, high in oxygen, also suppresses viruses and helps the lungs to discharge residues from environmental pollution. Cilantro is an amazing detoxifyer of heavy metals. Swiss chard is an excellent source of B vitamins, trace minerals and omega 3s. This salad is filled with antioxidant and super foods which makes it a valuable recipe for any occasion!

Ingredients
1 bunch of finely chopped curly parsley
1 bunch of finely chopped cilantro
4 finely chopped green onions
¼ cup finely chopped fresh mint leaves
1/2 a bunch of swiss chard finely chopped
1 diced tomato
1 cup of rinsed and strained quinoa
4 freshly squeezed lemons
2 tablespoons of extra virgin cold-pressed olive oil
Salt to taste

I like to soak my quinoa overnight then since it when I am ready. Place it in a pot with water reaching almost halfway to the top & simmer, lid off, untill water has evaporated, stirring constantly.
The other method is to cook it like rice. -Place 2 cups of water and 1 cup of uncooked Quinoa in a pot. Bring to a boil, then cover over low heat until all water has been absorbed. (Usually takes 20 minutes from start to finish).
Once done, remove from heat and allow to cool completely.

Dressing
Mix lemon juice with olive oil and stir well.

Place all other ingredients in a medium sized salad bowl with dressing and toss.
Add salt to taste.

Ladies Weight Loss Challenge Week 4

Roasted Beet Power Salad
This salad features my favourite winter vegetable, beets! Beets are high in iron and strengthen the blood. Roasting them intensifies their sweetness, and more of the flavour and nutrients stay in the beet if you roast it rather than boiling them. After year of boiling beets, I showed this method to my Mom and she has never gone back, loving beets more than ever!

Want to know the trick on quickly getting the pomegranate seeds out? http://www.myyogaonline.com/videos/mind-body-tv/pomegranate-power-salad

Ingredients
3-4 medium beets , washed, tops cut off.
Optional add-ins (choose one or a couple of the following):
soft goat’s cheese
orange segments
grapefruit segments
pomegranate seeds
thinly sliced raw fennel bulb and chopped fennel fronds
sunflower sprouts or pea shoots
chopped herbs like parsley, cilantro, tarragon, chives or even thyme

Directions: 
Roast washed whole beets in 1 inch of water and about 1 Tbsp apple cider vinegar, balsamic vinegar, or 1/2 a lemon in a covered casserole dish.
Bake at 350F until beets are fork tender. (about 90 mins, but depends on the beet!)
Cool slightly and peel by rubbing the skins off with your fingers or a towel (not your favourite white towel!)
Wedge or slice the beets
This salad goes as a side for almost anything, keeps for days in the
fridge  if adding sprouts or cheese, add them just before serving.
Everything else an be added and marinate with the salad with the dressing.

Essential Salad Dressing
The liver loves the flavour sour. Lemon stimulates the liver and is alkalizing in the body.

Ingredients1/4 cup fresh lemon juice
1/3 cup flax oil
2/3 cup extra virgin olive oil
1 tsp mustard
1 clove garlic, grated or minced (optional)
pinch chili flakes, cayenne or black pepper (optional)
pinch sea salt

Directions
Put all ingredients into a mason jar and shake it up (or blend it for a smooth dressing)
Put the lid on tightly and shake before using.
Keep in the fridge.
Make small amounts at a time and use quickly.
Use just enough dressing
to cover the salad.

Ladies Weight Loss Challenge Week 3

 

 

Hey ladies,

How are you doing in week 3 and might I add, half way into your challenge?

 

We are hoping to get some of your feedback to spark conversation and help other women get the most of their personal challenge, so leave us a note!

 

Today's special & super easy tip;

 

Fibre!

You may be finding that you are looking for food & snacks during the day and specifically in the evenings after dinner.

Fibre is a great way to feel full throughout the day and to give you a boost in the afternoons where you may normally be hoping for a nap.

 

PGX

We suggest PGX because it is a very effective, non-glutinous soluble fibre. PGX levels out your blood sugar levels, keeping you feeling fuller for longer with more energy!

How to take PGX successfully;

• To enjoy the full benefits of PGX, try to take some before each meal (3 per day).
• Be sure to drink at least 250 mL (8 oz) of water per 2.5 gram serving of PGX.
• Start with 1 to 2 softgel capsules of PGX Daily before each meal and increase by 1 capsule per meal every 2 to 3 days. If you are prone to digestive upset, increase the dose at a slower rate to give your body time to adjust.
• Some people find 2-3 softgels or 2.5 grams of PGX granules per meal to be effective. Others require the maximum dose is 6 softgels of PGX Daily or 5 grams of PGX granules per meal in order to reduce portion size.
• Continue to increase the dosage until you experience a significant reduction in hunger and between-meal food cravings.
• Do not exceed 6 softgels or 5 grams up to three times per day.

for more info http://www.pgx.com/ca/en/faq 
 

Recipe of the week

Sweet and Sour Cucumber Rolls

Makes about 12 rolls, serves 4 as an appetizer
Time: 20 minutes

This was a popular menu item on the menu at Radha Eatery in the summertime. It is raw, and so preserves the fresh and cooling properties of all the ingredients. And of course it and has the vibrancy of living, enzyme-rich foods. The sauce is amazing and freezes well. It is also optional, and honestly, I tend to make these and just snack on them as I work in the garden.

 

Ingredients for rolls

1 long English cucumber, sliced thinly lengthwise. I would suggest using a mandolin for this, but

 

a broad vegetable peeler works too.

1 ripe mango or nectarine, cut into long thin strips 

a handful of sunflower sprouts or pea shoots

a few leaves of fresh mint, chiffonade (cut into thin strips) or torn up

1/2 cup Rainbow 'Kraut, unpasteurized sauerkraut

Directions:

• Prepare all of the other veggies and have them in separate piles, ready to roll up.
• Use 2 or 3 cucumber slices per roll (depending on the thickness of the cucumber). Lay them on your cutting board or counter top, one slightly overlaying the other, by only a few millimeters.
• If you have the space, it is efficient to lay out many cucumber sheets and roll the assembly-line style.
• Starting at one end of the cucumber sheet, lay out a few pieces of each ingredient in a bundle.
• Leave about an inch at the end for sealing the roll. Don't over-stuff the rolls. The sauerkraut and mango or nectarine will peek out the ends a little.
• Roll the cucumber over the veggies snugly. Once you’ve reached the end of the roll, set it aside.
• You may want to trim the ends to be flush.
• Serve with sweet chili-almond dipping sauce

 

 

Sweet Chili Almond Dipping Sauce

Ingredients

3 Thai chilies, cut in halved and the seeds scraped out with the edge of a knife

 

1/4 cup grated ginger

6 cloves garlic, chopped

2 cups almonds, soaked overnight in plenty of water, drained and rinsed

1/2 cup lemon juice

1/2 cup agave syrup (or try some soaked dates and extra liquid)

Salt to taste

Water to thin

Method

Place all ingredients except water into blender. Blend until smooth. Add enough water to this out to a good but thick dipping sauce. (Should be about the consistency of ketchup). Blend until smooth. This sauce keeps well in the fridge and freezes well.

- See more at: http://wholefoodscooking.ca/recipes/salads-and-condiments/sweet-and-sour-cucumber-rolls/#sthash.s3oOIA6G.dpuf

 

Ladies weight loss challenge week 2

Week 2 Recipe

 

Carob, banana, avocado pudding

Smooth and silky avocado blended with carob powder, a few bananas, dates and a drizzle of agave syrup. This recipe is not completely raw because I used roasted carob powder. But it was still very decadent and delicious. Reminds me of chocolate banana cream pie!

Carob Banana Avocado Pudding

8 dates, pitted (optional)
1 large avocado, pitted
2 large ripe bananas
3 heaping tsp (or more) of carob powder (or coco powder)
drizzle or two of agave syrup (or maple syrup or honey)
drizzle of vanilla

Combine all in a blender and blend until smooth.

Adapted from http://theveganmouse.blogspot.ca/2009/05/carob-banana-avocado-pudding.html

 

 

 

Week 2

Welcome ladies to week 2 of your challenge,

If you are following from home and have yet to do this, measure your waist, just like the woman in the picture above, along with the largest part of your hips and breasts. Yes we can lose there too! With all that walking, you'll soon notice the inches drop.

There is just one simple tip to follow this week...

Remove all glutenous and refined grains from your diet (at least for now).
-These include any items containing wheat, rye, barley, spelt and so on.
-Why might we want to do this? A couple reasons;

1. Firstly, many people today don't fair well with gluten whether they realize it or not. If you are one of those individuals, your body will store the carbs and create inflammation.
2. Do you remember when you were young and made something with papier mache? The glue we all used was made from flour and water. -Gluten! It is sticky & sticks to your insides. Not the easiest for us to digest.
3. Most glutenous foods consumed today are processed anyway. Processed means it is void of fiber and nutrients. Fibre keeps us full longer and keeps the blood sugar stable, two very important components for weight loss.

As the recipe suggested last week, quinoa is a great whole food, high fibre, protein rich, nutrient dense option. Others include millet, buckwheat and sorghum (great for baking!).

And remember you are looking to add these steps to your regimen while keeping with the steps from last week as well.

Lets remember to think nutrition as opposed to diet!

 

Ladies Weight Loss Challenge week 1

Some of my co-workers decided they would compete with each other to lose weight so I decided to provide them with some tips.

This is Phase 1 of 2 and is taking pace over 6 weeks.

Week 1

Ladies, welcome to your first week of the challenge.

Here are a couple things you can focus on this week that will give you direction and a focal point.

1. Drink lots of water.
-Yup we all know it, but really it’s worth it. It will flush those fat toxins right out your body. Drink more water than anything else in an attempt to replace all other bevies.

2. Walk!
-walking is aerobic which means it will burn your fat stores for energy (that’s what you want), as oppose to running or other high heart rate activities that are anaerobic which burn sugar & require the liver to convert glycogen stores. Running belongs in phase 2 of this challenge lol.
-Your goal may want to be to walk 1 hour a few times per week. The benefits really kick in after the 20 minute mark. Walk briskly. The more walking the quicker this will go.

3. Eat as many green foods as possible.
-They are nutrient dense, facilitate fat loss & toxin release. They bring in the most nutrients with the least amount of calories.

In order to make this easy on yourselves, I would strongly suggest not to bother calorie counting. Calories are one thing but more importantly it has to do with what KIND of calories we ingest.

For example –avocadoes have approximately 276 calories while a typical, plain, single-patty fast food hamburger with no condiments has about 250 calories.
The difference will be that avocado will help your body burn it’s fat stores & reduce inflammation while the burger will clog up fat stores & increase inflammation.
The avocado will digest fairly quickly, making it easy on the body, giving you access to quick energy, while the grease, processed carbs and junk in the burger will take forever causing your body to work hard for its meal without much, if any, energy left to fuel you for your day’s activities.

This may be enough for this week to wrap yourselves around.
If you have any questions, please feel free to ask me!

Happy loosing!

-holistic heal diva

Recipe of the week!

 



Actually not a grain but the seeds of the Chenopodium ("goosefoot") plant, quinoa ("KEEN-WA") contains all the amino acids our bodies can't produce themselves, meaning it serves as a complete protein source. Quinoa is gluten-free, high in minerals, lends great crunchy texture, a slight nutty taste and cooks up as easily as a pot of rice. What's not to love?

Quinoa Cakes with Lemon Yogurt Sauce

These delicate cakes may crumble a bit while being formed but will firm up during frying. Alongside a leafy green salad, serve two cakes for lighter appetites or three for hungrier folks.

Ingredients

• 1-1/2 cups (375 mL) quinoa
• 1-1/2 cups (375 mL)  vegetable broth
• 1/2 cup (125 mL)  olive oil
• 1/2 onions, chopped
• 3 3cloves garlic, minced
• 1/2 tsp (2 mL)  salt
• 1/4 tsp  (1 mL) pepper
• 3 cups (750 mL) trimmed fresh spinach
• 3 eggs -or egg replacer
• 1/4 cup  (60 mL) grated parmesan cheese
• 2 tbsp  (30 mL) all-purpose gluten-free flour
• 1-1/2 tsp (7 mL) baking powder
• 1/4 tsp (1 mL)  grated lemon rind
• 1 tbsp (15 mL)  toasted sesame seeds or pine nuts or sliced almonds
• Lemon Yogurt Sauce:
• 1-1/2 cups (375 mL)  Balkan-style plain yogurt
• 1/3 cup (75 mL) thinly sliced green onions
• 1 tbsp (15 mL) lemon juice
• 1 pinch salt
• 1 pinch pepper

Preparation

In fine sieve, rinse quinoa under cold water; drain. In saucepan, bring quinoa, broth and 1-1/2 cups (375 mL) water to boil. Reduce heat; simmer, covered, for 15 minutes. Drain in fine sieve; let cool completely in sieve.

Meanwhile, in skillet, heat 1 tbsp (15 mL) of the oil over medium heat; fry onion, garlic, salt and pepper, stirring occasionally, until onion is softened, about 4 minutes. Add spinach; cook, stirring, until wilted and no liquid remains, about 3 minutes. Let cool; coarsely chop.

Lemon Yogurt Sauce: Stir together yogurt, onions, lemon juice, salt and pepper. Set aside in refrigerator.

In large bowl, whisk together eggs, Parmesan cheese, flour, baking powder and lemon rind; fold in quinoa and spinach mixture. With wet hands, form into 16 cakes; transfer to waxed paper–lined tray. Refrigerate for 1 hour.

In nonstick skillet, heat half of the remaining oil over medium-high heat; fry half of the cakes, turning once with 2 spatulas, until golden, about 8 minutes. Keep warm on baking sheet in 200°F (100°C) oven. Repeat with remaining oil and cakes. Serve drizzled with Lemon Yogurt Sauce and sprinkled with sesame seeds.
Source : Canadian Living Magazine: September 2010