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