Blogs > Lighten Up with Joe

Joe Marich of Lakeline has what you might consider a tough challenge: His job. The owner of an Eastlake bakery said he wants to get back to his active ways and get control of his weight.

Monday, June 30, 2014

Healthy Salad Dressings

Went to the store today for some groceries.

While there I stopped in the salad dressing aisle, not for salad dressing, but for an Italian seasoning packet that we mix with extra virgin olive oil and red wine vinegar. 

Makes for a perfect, tasty, all natural salad dressing with wholesome ingredients, much unlike the typical salad dressings that line grocery store shelves.

Dig in !!!

Salads

I know many of us are eating a lot of salads in effort to loose some weight.

I came across the best advise ever and I want to share it with you.

NEVER buy bottled dressings.  Ever.  They're horrible for you, and for the most part the "all natural" versions are as well.

Here are just some of the reasons why:

1. Pick up any salad dressing bottle and you'll likely see canola oil, soybean oil, and/or vegetable oil as the main ingredients.  These oils are extremely processed, rich in inflammation-promoting Omega-6 fatty acids, and often times contain trans fats that aren't disclosed on the label due to how processed they are.

"All-natural" salad dressing found in the refrigerated section aren't much different.  You'll still see these oils as the base of nearly all of those brands as well.  Why?  They're cheap!

Also, don't be fooled by labels that claim "Made with Extra Virgin Olive Oil".  Sure, they'll point that out on the front of the label because it sounds good and leads you to believe that it's an extra virgin olive oil based dressing.  Instead, that only means that there is at least a drop of extra virgin olive oil in the bottle, and often times that's all it has.  Flip the label over and you'll see the same vegetable oils listed first and extra virgin olive oil way down on the list of ingredients.  Unethical? Yes.  Healthy? No.

2. More often than not, in addition to cheap, potentially harmful oils, store bought salad dressing is also loaded with sugar to boot.  Even worse, it often comes in the form of high fructose corn syrup (the absolute worst form of sugar available).  Just check the label.

3.  To round of the trifecta of horrid ingredients contained in traditional salad dressings they have a long list of artificial additives and preservatives that often plague these products.  If you're looking to avoid artificial chemicals in your food, simply put, you won't have much luck with store bought salad dressing.

That's why I recommend you do what I do.  Grab a seasoning packet from the store, mix with REAL extra virgin olive and vinegar, and enjoy your dressing the healthy and still very convenient way.




Friday, June 27, 2014

Will Power

Well, today I had a pleasant surprise... my fellow lighten-up competitor Jim Bohnsack stopped by my bakery, Cakes By Maria and Joe, in Eastlake.

It's probably been 3 months since I have seen him at a weigh in, and I must say he looks great!!!!

We had a wonderful chat. We talked about how we were doing and or philosophies on how to lose weight.  The best thing he said to me, is that he found an exercise program that he does with his daughter.  I thought that was awesome.  What a great way to bond.

Well, I tried my hardest to corrupt him.  I offered him pizza bagels, pepperoni bread, cupcakes and even "Bakies".  He turned me down:(

He did say, though, that it must be incredibly hard to work at my bakery and not be tempted by all the fresh goodies that I make.

I said it was, and like all diets, it takes some will power.  So I congratulate Jim, given my best efforts to corrupt him, with his great ability to not indulge in any of my sweets and stay the course.

Good luck Jim!!! 

Tuesday, June 24, 2014

Good Carbs

While there are plenty of BAD carbs out there, you don't have to completely eliminate carbs from your diet in order to burn fat fast, especially when you choose the RIGHT sources.

Having said that, below are 4 of my top choices for belly-blasting carbs that'll leave you full and satisfied, while helping you toward your fat loss goals to boot!
#4 - Berries & Cherries
Berries like blueberries, blackberries, raspberries and cherries (although not technically a berry) are some of the BEST carbs you can eat. They are high in fiber, packed with antioxidants, and score extremely low on the glycemic index, especially cherries which come with a GI of just 22.
I enjoy fresh berries for dessert several times a week and it's an awesome, nutritious way to finish off any meal. Great as a snack, too! Try them on top of Greek yogurt... Mmm :)
#3 - Sprouted Grain Bread
Sprouted grain breads, like Ezekiel 4:9 bread (one of the most popular brands of sprouted grain bread) is a great way to include bread in your diet without all the issues associated with white breads and even 100% whole wheat breads.
Instead, Ezekiel bread is organic, sprouted, 100% whole grain flourless bread. A 2-slice serving even contains 8 grams of complete protein and 6 grams of fiber, so don't give up the bread, just choose the right kind!
#2 - Quinoa
While brown rice is thought to be the healthy grain, there's one even better, and that's quinoa.
Quinoa is a gluten free grain that contains double the protein of brown rice along with greater fiber content and a lower glycemic load.
Not only that, but quinoa is the ONLY grain to contain complete protein and the full spectrum of amino acids. It comes in several varieties, including "oatmeal-like" flakes and it's wholegrain rice-like form.
Enjoy it as an oatmeal substitute for breakfast, in salads or casseroles, or as a wholesome whole-grain, high protein side item to any lunch or dinner meal.
#1 - Beans, Lentils, and other Legumes
Beans and Lentils, part of the "legume" family, just may be my #1 choice for a healthy carb. Packed with loads of fiber and protein, these guys come in so many different varieties that you'll never get bored: lentils, chickpeas, black eyed peas, black beans, red beans, kidney beans, navy beans, butter beans, lima beans, pinto beans...and the list goes on.
Because of their fiber & protein content, along with their versatility, I eat something from the legume family in at least one of my meals daily. I'd highly recommend you'd do the same!

Wednesday, June 18, 2014

Jog

To jog or not to jog?

Well, I did something that I never thought I would do.

With motivation and inspiration from my personal trainer at Get in Shape Personal Training in Eastlake, he has talked me into signing up for the Johnnycake 5 mile run.

I have been putting over 100 miles a week on my bicycle, but this is a new challenge.

So I also urge some of my fellow Lighten Up rivals, to consider the race or even the 5-K Fun Walk.

See you there?

Monday, June 9, 2014

Fiber

Ever wonder why two people can eat the same amount of food while one gains weight and the other stays slim?  Well, check this out:

A recent study from the American Dietetic Association revealed that even though two groups of individuals ate the same amount of calories, individuals who ate 30% more of one particular nutrient sported low levels of body fat while the other group was clinically overweight and/or obese. Ouch!
 


What's this magical nutrient? Well, it's found in foods like: 

Apples
Pears
Berries
Beans
Avocado
Sweet Potatoes
Brown Rice
Artichokes
Sprouted Grain Bread
Oatmeal
Quinoa
Peas
Brocolli
 


And a ton of other foods... 

The nutrient is fiber, and I highly suggest getting your fair share (~30 grams a day) as it packs a ton of benefits like: 

**slowing digestion and gastric emptying to support stable blood sugar levels and decreased insulin output (this means more fat loss) 

**signaling the release of hunger-crushing hormones supporting feelings of fullness and appetite control 

**promoting weight control independent of calorie intake

Get some fiber in your life!

 

Sunday, June 8, 2014

Where can I get some "Bakies"???

I own Cakes by Maria and Joe located in Eastlake, right across from Timberlake.  I previously owned the Willoughby Baking Company on the corner of Lakeshore and Vine for over 16 years.

The store is open Thursdays, Fridays and Saturdays from 7 to 5.

Plenty of healthy and delicious "bakies" along with my personal favorite item that I make, my organic 12 grain bread.

Stop in!!!!!