Let the countdown begin!

The NEW YEAR is upon us! Ready to kick healthy into overdrive and get going on your resolution to choose all things good for you? Of course you are! We, at  B-FIT4U have been gathering tons and tons of recipes, inspirational stories, antidotes, and just plain good ol' weight loss information to keep you motivated straight through this new year. So check back with us everyday to get your heatlhy know how to lose those pounds and keep it off!
Now I know you're off to a party or two tonight, or chilling in with the kiddos, or just hanging with your sweetie as you usher in this beautiful New Year, so don't forget your good for you cocktails! Oh yes, permission to drink granted! Here are a few to get you started on choosing a healthy cocktail over those sugar and calorie laden ones this year. And remember.........................
Drink responsibly tonight , be safe and a Happy and Prosperous New Year from B-Fit4U!~FoodieGIRL

Sangria Sparkler

from: fitnessmagazine.com
Makes: 12 servings
750-milliliter bottle dry red wine
1 cup light orange juice
1/4 cup brandy or cognac
1/4 cup orange liqueur
2 tablespoons sugar
2 medium oranges, sliced
2 cups club soda, chilled
Crushed ice and/or orange peel curls (optional)
In a large pitcher, combine wine, orange juice, brandy, orange liqueur, sugar, and orange slices. Chill at least 2 hours. Add club soda before serving. Serve over crushed ice and/or with orange peel curls, if desired.
Calories: 100 per serving

Mojito

from: fitsugar.com
1 teaspoon sugar
1/2 lime
3 sprigs mint
1.5 ounces light rum
soda water
Put the sugar in a highball glass (or any 8-12 ounce glass), squeeze in the juice of 1/2 small lime, and toss in the squeezed lime shell. Add mint sprigs and muddle for a moment. Then add the light rum and handful of ice, and fill with chilled soda water.
Calories: 122

Glass of red wine 88 calories
Glass of light beer 100 calories

Happy New Year!!~Resolutions!

Welcome back B-fitters! Are we all slowly coming-to from our own personal Holiday food comas? Oh yes, me included....SO let's talk healthy resolutions in the New Year.....
Ok, so technically we are about 48hrs from toasting all our lovelies with a "Happy New Year!" BUT, are you already adding up those resolutions? Be healthy, be thin, be beautiful, be happy, be honest, be bold, be brave....BFIT4U! Yes! Why not just roll it all into one with a BIG B-FIT4U! Listen, I know you want to lose a few pounds, I still quarrel with my thighs now and then and always have to keep them on a leash ;) BUT through and through I have that beautiful and remarkable mantra going through my head to keep it all in persepective...B-FIT4-ME! Don't lose weight for your honey bear, or your friends, or your family; sure these can be motivators whom which you want to be healthy for, BUT your body is YOUR temple, so take care of it for YOU!
So do yourself a favor, when you're going over this past year, your loves, your losts, you triumphs and your defeats, remember all of these moments of good and bad are making you a better you! And so when you make those resolutions, stick to the most important one,
"I want to be Healthy in 2013". not just lose weight....that will come when you choose healthy. Don't let food define you. Let the beautiful smile that exudes from you define your journey, it's all a choice starting with Being-FIT4U :)

HAPPY NEW YEAR FRIENDS! ~FoodieGIRL

In Loving Memory of the Angels and Heroes

This week B-FIT4U will be going "black" in honor and remembrance of those angels and heroes who tragically lost their lives last Friday in Connecticut. Our hearts are with the families of Sandy Hook Elementary. May the peace of God's grace hold you up during this tragic time, and may His light help you to find joy once again in your hearts.

Holiday Party Appetizer Make-overs!

It's Holiday Party Season! And we have you covered with three of our favorite holiday appetizers and dips that will have you going for seconds, 'cause you can! (and we even included a cocktail festive and colorful for the season!)

Light Spinach Dip
1 (10-oz.) package frozen chopped spinach, defrosted
1 cup low-fat mayonnaise
1 cup non-fat sour cream
1 (8-oz.) can water chestnuts, drained and finely chopped
3 green onions, chopped
1 packet Knorr vegetable soup mix

Drain the spinach and squeeze dry. In a medium bowl, combine the rest of the ingredients. Add spinach and mix well.
Refrigerate 3 hours before serving.
42 calories per serving/servings 24

Light Crab Dip
1, 250g bar of light philly cream cheese.
1/4 cup frozen spinach
1 cup diced, canned tomatos
1 can crab meat
salt & pepper

Put all ingredients together in small sauce pan, melt and blend on medium low heat.
Add tortilla chips or whole grain crackers for dipping.
Nutritional Info

• Servings Per Recipe: 6
• Amount Per Serving
• Calories: 134.4

• Total Fat: 8.4 g
• Cholesterol: 48.9 mg
• Sodium: 433.8 mg
• Total Carbs: 6.5 g
• Dietary Fiber: 0.3 g
• Protein: 8.5 grvings: 6

Mushroom Roll Ups6 laughing cow light swiss cheese wedges
4 oz. fat free cream cheese
1 small can of mushrooms cut into very small pieces.
One roll of Pillsbury reduced fat crescent rolls
2 Tbsp of garlic powder
3 Tbsp of poppy seed
1 egg white
Preheat oven to 375.

Mix laughing cow, cream cheese and garlic powder in medium bowl. Drain mushrooms and stir in.

Roll out crescent rolls into two logs. Cover with half of the egg white, pressing seams together.

Spread half of cheese mixture on each roll. Carefully roll into a log. Spread rest of egg white on each log. Sprinkle all sides with poppy seeds.

Carefully cut log into 1 inch slices (dental floss works great so that it doesn't smoosh the circles). Place individually on a baking sheet. Bake approx 13-15 minutes until golden brown.

Nutritional Info

• Servings Per Recipe: 30
• Amount Per Serving
• Calories: 42.2

• Total Fat: 2.0 g
• Cholesterol: 2.7 mg
• Sodium: 135.5 mg
• Total Carbs: 4.3 g
• Dietary Fiber: 0.2 g
• Protein: 2.2 g

Poinsettia Cocktail

To a glass of champagne, add 2 tbs of VS strawberry banana juice (made with fruit AND veggies, you would never know it!)and 2 raspberries.  120 calories, refreshing and MERRY!

Mangia!!

Woke up this morning and found myself going through my beautiful pictures of Italy...so hard to believe it was just last year that I visited this most amazing country!( And how I enjoyed all the culinary offerings of every region!!) So inspired by my travels, tonight's dinner is going to be my favorite turkey meatball recipe, paired with a lovely whole grain pasta (gotta get that extra fiber, vitamins and iron, right?) and perhaps a glass a vino because a glass of red wine has lovely antioxidants (not to mention it's yummy ;)

So sit back and relax and let me plan your dinner tonight for you! Here's the recipe (lowfat and delicious!!) Viva Italia! (below a picture of Tuscany from my trip!)

 

Turkey Meatballs on a Bed of Leeks
(courtesy of Extra Virgin/Cooking Channel)
(of course you don't have to do the leeks and can substitute whole grain pasta as I am doing tonight)

• 2 leeks
• 3 tablespoons olive oil
• 1 pound lean ground turkey
• 1 shallot, finely chopped
• 1/2 handful fresh parsley, leaves picked and finely chopped

• 1 cup, plus 2 tablespoons bread crumbs
• 2 tablespoons freshly grated Parmesan
• 1 egg yolk
• Kosher salt and freshly ground black pepper
• 1/2 to 3/4 cup warm chicken or vegetable broth

Directions

Clean the leeks: cut off the green top parts and slice them lengthwise, separate each leaf and rinse thoroughly under cold water. Dry the leeks well and then roughly chop them. Using a wooden spoon, saute the leeks in a large skillet with about 3 tablespoons olive oil over medium-high heat, for about 10 minutes, stirring often. Remove from the heat once completely softened and the leeks begin to turn a golden blonde.
While the leeks are cooking, start the meatballs: In a large bowl, mix together the ground meat, shallot (or onion), chopped parsley, 2 tablespoons bread crumbs, grated Parmesan, and egg yolk. Season the mixture lightly with salt and freshly ground pepper. Pour the bread crumbs in a pasta bowl and roll in the meatballs as you are preparing them. Set the meat aside on a large plate, do not make a pile; use 2 plates, if necessary. Return the pan with the leeks to a medium-high heat, add the meatballs and saute gently flipping them once or twice. Once they are browned, lower the heat and add the broth a few tablespoons at a time. Season with a light sprinkle of salt and some ground pepper, lower the heat to medium-low and cook for about 25 minutes, always making sure that the sauce does not dry up. This dish makes Debi very happy, she says that this sauce is probably the closest thing that I prepare that actually deserves to be called gravy! Serves: 6; Calories: 265; Total Fat: 10 grams; Saturated Fat: 2 grams; Protein: 24 grams; Total carbohydrates: 21 grams; Sugar: 3 grams; Fiber: 1.5 grams; Cholesterol: 65 milligrams; Sodium: 351 milligrams

My latest obsession!

Well, B-fitters! I have been at it again! Scouring the shelves of my local market trying new products, all in the effort to keep us all trim, healthy and satisfied! Gone are the yester years when eating a steamed piece of chicken with a steamed side of broccoli was your only meal ticket to wearing those skinny jeans! Oh yes, I believe to eat healthy you need to eat BOLDLY! That is bold flavors that still tickle those tastebuds, just as those not so good for you foods do! So you stay full, satisfied and ready to take on the world, or at least not overindulge on cheesecake at your office Christmas party ;)
So here's my latest favorite: Lightlife Smart Grounds!

Yep, this vegan product (no animals here) is a textured soy protein that mimicks the taste and texture of ground beef, without being so "tofu-eee" ;) Ya know what I mean? It's a great substitute for ground meats in your tacos, huevos rancheros (I had that this morning) casseroles, and dips! I am telling you, meat lovers and meat free-ers will not know the difference because the texture and flavor is ALL there! Not to mention you get a generous portion; 1/3cup for only 70 calories and 11g of protein! And because you are not eating meat, NO CHOLESTEROL! Yes, even those ground chicken and ground turkey products have fat and cholesterol. So why not give it a go? I haven't steared you wrong yet, have I? Oh don't answer that, just try it!

And P.S. Season it and sautee it in a pan as you would any meat, for instance I used taco seasoning for my huevos rancheros this morning! It was sooooo delicious that I am still dancing around saying O'le!

Check out all the Lightlife products here, and aim to go "meat-free" once a week :)  http://www.lightlife.com/Vegan-Food-Vegetarian-Diet

Holiday Shopping 4U!

Ooooooh do I have a goodie for you today! Looking for the perfect little gift for yourself this Holiday season? Oh come on, you've been working hard all year long, you deserve a little treat too, don't you think? Well, nothing can be better than staying on top of your B-FIT4U lifestyle straight into the New Year, and maybe, just maybe NOT having to make yet another weight loss resolution, right?
(Those are sooooo Bah-Humbug!)
How's about you just continue on your healthy journey, mind, body and spirit; a choice to do this for yourself everyday, instead every once in awhile, following yet another one of those crash, fad diets that eventually cause you to do just that, crash! So this month and straight into the New Year, take a look a these gifts below....for yourself! And keep on movin' cause this year is going to be another one to B-FIT4U!

1 .A quick read that you can pick up quick on Amazon or on your Kindle, it's a great read, full of sensible easy ideas to get your party during the Holidays and still be able to button your pants, you get my drift? ;)

http://www.amazon.com/Sensible-Holiday-Eating-Guide-ebook/dp/B009VOFIK8

2. A weighted jump rope! Start out slow and build up your endurance and time with a jump rope. Quick way to burn calories and tone up in the comfort of you own home! (I usually do this one outside, weather permitting, or in the garage) Slim quick without the gym!

3. Hands down my favorite fitness magazine, featuring real women and real results! Both for weight loss, recipe inspiration and lifestyle, get it and GET INSPIRED!

.

Shopping, Wrapping, Ready Set GO!

It's the Holiday Season and I know you're just as busy as I am, shopping, wrapping, driving everywhere, GO GO GO! And it's easy to forget to eat, overeat and binge eat when your schedule is out of wack and the emotions of the season have a hold on you! So what's a B-fitter to do when she/he is stuck in a crowded mall with a food court of pizza, hamburgers and french fries calling to you? You must go prepared! First you must have a bottle or two of water in your bag to stay alert and hydrated, then you'll be less likely to grab for a sugary soda (or diet soda, yep I'm watching you, put that fake sugar down!)

Second, meal replacement bars are awesome! If you grab the right one and my favorite is the Cliff Bar! It's 240 calories, so it's a great substitute for a meal when you're on the run because you really can pop it into your bag and GO! Made with all natural ingredients like rolled oats, maple syrup and dried fruits, and come in a variety of flavors, the taste and texture will have you hooked! Like a cookie without the guilt of a cookie, ya know? And there will be more than enough Christmas cookies available to you this Holiday, so pick and choose where you indulge on your calories.

And lastly, pack an apple! Whole or cut-up, it will bring you a free sugar buzz from mother nature as well as keep you full because it's packed with fiber. So no excuses as you run around town, Santa! Choose to be healthy this Holiday Season, and save those calories for your favorite Aunt's eggnog on Christmas day.
P.S. Right now you can get Cliff Bars in 3 seasonal flavors, iced gingerbread, pumpkin spice, and peppermint stick. What are you waiting for, go get some!

Let it snow, it's HOT CHOCOLATE TIME!

I have this calendar on my desk, and today it reads:

" So I tried a dessert called, "Death by Chocolate" but it only made me stronger. "

 

So funny, so true! Right? Oh chocolate, such a sweet little decadent treat. Now I am sure you've all read the hub-bub that chocolate is actually good for you because cocoa contains flavanols which act as an antioxidant. SO where can these flavanols be found? Basically in a small portion of dark chocolate, the less processed the chocolate the better. That's why you see these chocolate bars labeled 70% cocoa, etc. (meaning more flavanols, less processed) That's great and all, but how many of you prefer milk chocolate or can't seem to keep your serving of chocolate down to one?!

I see some hands raised out there, and listen, I am with you! Sometimes I want milk chocolate, so there. So to get my chocolate fix more often, without the extra butter fat of those more processed chocolates, I turn to homemade hot chocolate. It's simple, fast and easy, low cal, low fat and all that chocolatey goodness you deserve. 'Cause we all deserve a little chocolate sometimes, right? And when you make your own, you avoid all that extra sugar (or fake sugar) of those packet mixes. ICK!

So when you have a hankering for chocolate, go with this, you're little black dress will thank you!

 

HOT CHOCOLATE

PS. you can even add a few marshmallows on top!

 

Ingredients

• 1 cup lowfat milk (I like to substitute almond milk, but you can do whichever you fancy)
• 1 cinnamon stick
• 2 teaspoons unsweetened cocoa powder
• 2 teaspoons sugar
• 2 teaspoons water
• 1/4 teaspoon pure vanilla extract
• Dark chocolate, as a garnish

Directions

Heat the milk and the cinnamon stick until just simmering. In a mug, combine the cocoa powder, sugar and water and stir to make a paste. Remove the cinnamon stick from the milk. Pour the milk into the mug and stir to mix well. Add the vanilla extract and stir. Grate a little dark chocolate on top for garnish.

Calories: 139 (slightly less with almond milk)
Total Fat: 3 grams
Saturated Fat: 1.5 grams
Protein: 9 grams
Total carbohydrates: 20 grams
Sugar: 18 grams
Fiber: 0.5 grams
Cholesterol: 12 milligrams
Sodium: 8 milligrams

Holiday Party Survival Guide

It's that time of year again, HOLIDAY PARTIES! Sooooooo fun, BUT also can be a calorie nightmare!  So what is a B-Fitter to do?? Here's our B-FIT4U Holiday Survival Guide that will have you dancing around the Christmas tree, all the while looking fabulous right into the NEW YEAR!

HOLIDAY SURVIVAL GUIDE

(tips to stay on track to your weight loss goals)

Appetizers:

Go for the protein choices and vegetables/fruits first

Fill up one plate only

Take one bite of everything

 

Drinks: (liquid calories add up quick!)

Go for a 2 drink minimum and

choose cocktails made with less sugar (light juice mixes or agave nectar)

vodka

wine

wine spritzer with diet soda or seltzer

Know your calories and quantities:

Examples:

Alexander (2.5 fl oz)	180
Bacardi (2.5 fl oz)	120
Black Russian (3 fl oz)	250
Bloody Mary (5 fl oz)	116
Bourbon & Soda (4 fl oz)	105
Daiquiri (2 fl oz)	110
Gin Rickey (7 fl oz)	115
Gin & Tonic (7.5 fl oz)	170
Grasshopper (2.25 fl oz)	165
High Ball (8 fl oz)	165
Mai Tai (4.5 fl oz)	310
Manhattan (2.5 fl oz)	130
Margarita (3 fl oz)	170
Martini (2.5 fl oz)	155
Mint Julep (10 fl oz)	215
Old Fashioned (4 fl oz)	180
Pina Colada (4.5 fl oz)	260
Screwdriver (7 fl oz)	175

 

*Every party doesn’t have to be a time to splurge!

Pick and choose, stay within your calorie count, make a plan of “attack” before you go, don’t skip meals the day of the party.

 

HOLIDAY BIG TIP: The actual Holiday is only 1-2 days. By the 3^rd day you should no longer be indulging and back to your mindful interval eating every 2-3 hours /5 times a day.

 

Avoid the “food pushers” and emotional/stress eating. Let’s face it Holidays can be stressful sometimes with family and priorities; take a minute to breathe and remember what’s most important, you and your health. You have set a goal and are working hard to make a lifestyle change, NO EXCUSES, food diary, get in your exercise, and be mindful of portions/servings and calories.

Start the New Year with a new attitude and NEW YOU!

I got NOG on the BRAIN!

Oh egg nog, how I adore thee! Let me count how many years you have taunted me with your thick, rich goodness of calorie gut-busting flavor! But this year I have you whipped! That is I have found a rich, creamy, dreamy version of you with less fat and calories per serving, and still ALL THE FLAVOR! That's right folks! SILK NOG! (also comes in a creamy mint chocolate and pumpkin spice version, too!) Vegan, Dairy free and Gluten free, it's just the perfect HO HO HO in your HOliday, without all the cholesterol and that other bad stuff, that well, just won't have you feeling pretty in all your holiday best! SO DRINK UP!

So I went to McDonald's......

All in the name of research, I say! I set forth though the Mcdonald's drive-thru this morning, all for you! Why you ask? Have you heard of the new "egg white delight"? Yep, Mcdonald's is touting a new healthier alternative to your on the go breakfast, and well did they get a passing grade? YES! All the flavor and warmth and delightful deliciousness I was looking for, and with only 260 calories, you can't beat it!
It's a lowfat english muffin with an egg white, one slice of cheese, and once slice of canadian bacon, simple and straightforward. Now I'm not saying eat one everyday; variety is the spice of life, right? And when you eat out too much, you can't control your sodium levels. And besides yoru whole grain cereal and fruit plate would get jealous if you just left them behind. BUT if you are on the go, running late (that was me today!) or just plain tooooo hungry to wait to get home and cook something, this is a great way to keep with your healthy B-FIT4U lifestyle!

And do me a favor, don't pair it with a diet soda like the I heard the woman in front of me order; have we not learned our lesson yet that fake sugar is ruining our bodies?? If you need a caffeine fix, go for a simple coffee or hot tea. And if you're shaking your head no right now and mumbling, "but I love my diet soda"...well don't worry I'll break you eventually with my constant chatter on how BAD IT IS FOR YOU! Now go forth and be healthy, it's a brand new day, go get it! ~FoodieGIRL

Slim without the Gym

I have said it once and I'll say it again, I don't like the gym. YEP, it's true, just not a gym rat. I do love to exercise, though. And I know there's a lot of you out there that say, "I just don't have time, and I don't like to exercise". But what I say to that is, you like to feel good right? Exercise is not about machines that have you running to no destination, or weights that make you feel less than strong. It's about moving! Get out there and move! And you don't need a gym to workout!
Do you like to dance? Do you enjoy a walk with your best friend chatting over the latest news? Guess what? That's EXERCISE!! So the next time you start climbing the excuse wagon, remember, it's about feeling good, and we all want to do that! So find what works for you! Don't climb on a treadmill because you think you should. Grab a jump rope because you think it's fun! Take a hike with your dog and get some fresh air because it makes you feel good!
Keep moving everyday, and you're exercising!

Here's one of my favorite workout videos when I am on the run and need to fit something in fast! The series THE FIRM are awesome!! Feels like I have my own personal trainer! They have different DVD's to target the areas you want to firm up, like butts and thighs, arms, and my personal favorite, "slim without the gym".  Go to their website for your personal "jumpstart" calendar to get moving!

http://www.firmdirect.com/firm/ecs/main/aboutTheFirm.html

Feeling spicy?

Oh mexican, how I adore you, let me count the ways.....or the calories, eeek! Did you know that going out for mexican can have you racking upwards to 2000 calories or more, in one sitting! Oh yes! But mexican food does not have to be out of your B-FIT4U lifestlyle. If you break the ingredients down, beans, cheese, lean meats, tortillas, tomatoes, avocadoes, veggies, mexican is healthy! It's just when they fry your entree and then cover it in more cheese and sour cream then you need in your lifetime, that's when the problem arrives. Not to mention if your eating more than a serving of those chips as you wait for your meal. So what is a B-fitter to do? Well, of course you can ask for the cheese and sour cream on the side, order entrees that are fresh and not fried, and choose lean meat choices like fish and chicken, and ask for a doggie bag for half your plate (restaurant portions are waaay more than a serving) AND when that chip bowl arrives, take a handful onto your plate, and no more. You can also get your mexican fix at home and enjoy this delicious authentic cuisin more often with this easy peeeezy DELICIOUS tortilla soup! Full of fresh veggies and those mexican spices you crave, it's heaven in a bowl! Arriba!!

DID YOU KNOW? Spicy food has been proven to boost your metabolism sending it in overdrive and helping you to boost more fat and calories, for a limited amount of time. PASS THE JALAPENOS, please!

Tomato Tortilla Soup (Ellie Krieger)

• 2 (6-inch) corn tortillas
• 1 tablespoon plus 1 teaspoon canola oil
• 1/4 teaspoon salt
• 1 small onion, chopped (about 1 cup)
• 3 cloves garlic, minced (about 1 tablespoon)
• 1 small jalapeno pepper, seeded and finely chopped (2 if you like it extra spicy!)
• 1 teaspoon ground cumin

• 3/4 teaspoon dried oregano
• 4 cups low-sodium chicken broth
• 2 (14.5-ounce) cans no salt added diced tomatoes. with juice
• 1/4 cup fresh lime juice
• 1/4 cup reduced-fat sour cream
• 2 tablespoons chopped fresh cilantro leaves
• PS. ADD some cooked chicken for an extra boost of protein, (pre-made rotisserie chicken at the grocery store will save you time and money!)

 

Preheat the oven to 375 degrees F.

Brush both sides of each tortilla with oil, using 1 tablespoon of the oil. Cut the tortillas in half, then cut each half into 1/4-inch wide strips. Arrange the strips on a baking sheet, sprinkle with the salt, and bake until crisp and golden, about 12 minutes. Remove from oven and set aside.

Heat the remaining 1 teaspoons of oil in a large heavy skillet over medium heat. Add the onion and cook for 5 minutes, stirring occasionally, until onion is soft and translucent. Add the garlic, jalapeno, cumin, and oregano and cook for 1 minute more. Add the broth and tomatoes, bring to a boil, then reduce the heat to low and simmer for about 10 minutes. Stir in lime juice.

Remove the pan from the heat and puree with an immersion blender or in 2 batches in a regular blender until the soup lightens in color but chunks of tomato remain, about 30 seconds. Serve the soup topped with the tortilla strips, a dollop of sour cream, and a sprinkle of cilantro.

Calories 270; Total Fat 10g (Sat Fat 2g, Mono Fat 3.5g, Poly Fat 2g); Protein 9g; Carb 36g; Fiber 4g; Cholesterol 8mg; Sodium 335mg
Excellent Source of: Vitamin A, Vitamin C
Good Source of: Fiber, Niacin, Phosphorus, Iron, Vitamin K, Protein

 

What motivates you?

So as I slowly got out of bed this morning, into the morning rush, realizing that yet again I seem to be "slothing" around, with a million excuses for laziness rambling around in my head..(must be the winter colder temps, it's still dark out when the alarm goes off, I just don't have enough time in the day to get everything done and I'm staying up too late, I deserve some extra zzzz's,. etc) I realized I need some motivation! How about you? I mean, I'm up each day with a good stretch, I get my exercise quota in, and I'm eating much better now that the holiday leftovers have left the building, ha ha BUT my exercise plan has gone stale, I'm bored, time for a CHANGE! So I thought I would share with you my tips, that I use, when I want to get my groooooooove back; when everything else seems to be telling me to go back to bed!

1. Don't like to exercise? You're not alone! ~Exercise is essential to keep your body and mind healthy! So instead of saying, "I need to drop X amount of pounds" and feeling like "Wow that will take forever!!" Start with small goals each week. Like "this week I will exercise 4 days at this time of day, for this long" Small goals bring big resutls, and you're more likely to stick to the plan!

2. Negative Talk~Get out of your head! Negative self-talk will only bring you down! Motivate yourself with a positive mantra like, "I am worth it, I am wonderful, I am beautiful, I am confident" This will help you throughout life, not only in the gym, but with relationships, work and family. Remember, you're worth it!!

3. Get a friend~Not a self-starter? That's ok! Sometimes exercise can seem less grueling with a pal by your side, so make a date with a friend to workout, instead of lunch, you're body will love you for it!

4. Swimsuit Fun~ don't let the winter months be an excuse to pack on the pounds. Take out that swimsuit, those shorts, or sleeveless tank top and hang it up where you can see it. You will eventually be back into those warm weather clothes before you know it, so use them as a motivation to stay on top of your exercise routine and eating healthy.

5. Those Happy Endorphins~sure cupcakes can bring bliss, but just for a moment, then that sugar crash leaves us empty, physically and mentally. BUT exercise, now that is a Happy Snack worth embracing. Exercise does indeed send happy thoughts to our brain, to beat stress, alleviate frustration and boost those feel good endorphins, so don't give up, get moving! (even if for just 20-30 minutes each day!)

Sweet and Salty? Sign me up!

YUM! What am I eating today? A new find I found at the grocery store.....Mariani's HONEYBAR!!
Nuts, crisp rice and honey! Oh yes! Just the perfect little snack to carry on the go with you as you detox those tastebuds from all those cookies, cakes and pies from the Thanksgiving. Did I mention, no preservatives, gluten free and all natural ingredients??!! 160-200 calories per bar, (depending on flavor choice) perfect snack! And look at this ingredient list: peanuts, honey, peanut butter, almond butter, almond and crisp brown rice with a hint of salt, for that sweet and salty factor, of course! Try them today, fit in your jeans tomorrow, and make your tastbuds sing right now!

Try all the flavors of HONEYBARS, sesame, cranberry, granola, trail mix, or original honey!
www.mariani.com

Oh my, is that pie on my thigh??

Have more than your fill over the Thanksgiving holiday? Fearing that with Christmas right around the corner (and all those holiday parties in between) that your healthy eating habits have been tossed out with those Thanksgiving leftovers? Fear not, B-fitters!! One day (or weekend for that matter) does not have to send you into a tailspin of unhealthy eating for the next month! That is a choice, and this is NOT a choice we are going to make, right? Who's with me? Let's make a pact together to save those extra calories for those holiday parties, and in between choice healthy foods that will continue to keep our bodies working at their best! Today is the day you say "goodbye to the pie!" and hello to that beautiful smile you possess in the mirror, the one that shines even brighter when you fuel it with good food!

5 ways to get back on track after the Holiday binge:

1. get off the scale! ~you don't want to go into a panic and start gaining more just because you see a # you don't like; a once a week check to maintain a healthy weight is fine, but don't be a slave to the scale! (go by the feel of your clothes, you know if you've gained a few, cut back on sugar and junk food and watch those pants fit a little more loose)

2. it starts at the grocery store people! ~if it's not in your cart, it's not in your home! fill those shopping bags up with fruit, veggies, lean meats and lowfat dairy and leave the "fun stuff" for those holiday party splurges!

3. give yourself a break!~take a little time each day with a moment to reflect on your blessings, maybe even throw a cup of green tea in there and just breathe! let's face it, holidays can be stressful with family visits, travel, shopping, etc. BUT only stressful if you let it be! so take a minute to yourself, and don't fall into an emotional eating trap!

4. workout!~don't use the holidays as an excuse to forget to move! if you're busy, pair that workout down to 20-30 minutes each day. you know what i say, if you have time to watch a TiVo'd show, you have time to move while you watch it!

5. just say no!~you don't have to say yes to every holiday invite, nor do you have to cook for the entire neighborhood. pair back on your festivities and choose what is most meaningful for you. you don't want the holiday rush to turn into a list that you just check off. you want to enjoy the people in your life and be thankful for them. so choose your activites based on importance. having a party? throw a potluck dinner, then you won't have to do all the work!

Happy Turkey Week from B-FIT4U!

Happy Thanksgiving! Ok, well it's not until Thursday, but we here at B-FIT4U are so excited for this special day of thanks that we are already wishing the world a blessed week of gratitude! We are also taking a week off (see you next monday, november 26 ~for all new ways for you to be healthy during this holiday season!) to enjoy
friends and family, and to thank them for all the beautiful love they bring into our lives! But before we take our little holiday break, here's a list of ways (from our friends at Healthcastle) for you to stick with your healthy lifestyle during this holiday of feasting. AND remember laugh, love, enjoy your family and friends, be thankful and always B-FIT4U!

Healthy Holiday Eating Tips for Thanksgiving

If you are a guest of a Thanksgiving dinner: Don't go to the Thanksgiving dinner hungry: we often eat faster and more when we are hungry - therefore eat a wholesome breakfast and lunch on the day to avoid overeating at dinner time. Thanksgiving dinner is not an all-you-can-eat buffet: Fill your plate half with vegetables, one quarter with a lean meat and the rest with a starch of your choice. Eat slowly and stop when you are full. Turkey - go skinless: choose your 4-oz turkey portion skinless to slash away some fat and cholesterol. Save your appetite for the side dishes and desserts. Side Dishes - watch your portion size: go for smaller portions. This way you can sample all the different foods. Moderation is always the key. Make a conscious choice to limit high fat items: high fat food items can be found in fried and creamy dishes as well as cheese-filled casseroles in a traditional Thanksgiving meal . For instance, mashed potatoes are usually made with butter and milk; green bean casseroles are often prepared with cream of mushroom soup, cheese and milk and topped with fried onions; candied yams are loaded with cream, sugar and marshmallows. If you cannot control the ingredients that go in to a dish, simply limit yourself to a smaller helping size. Again moderation is the key. Drink plenty of water: alcohol and coffee can dehydrate your body. Drink calorie-free water to help fill up your stomach and keep you hydrated. If you are the honorable chef of a Thanksgiving dinner: Substitute high fat ingredients with lower-fat or fat-free ingredients. Learn about the 5 easy steps to recipe substitutions or see table below. Leftover Turkey? Instead of turkey sandwiches, use the leftover turkey to make a pot of soup with fresh chunky vegetables. Experiment with new recipes: we did a search on Google and found numerous delicious yet healthy low-fat contemporary Thanksgiving recipes. Experiment! Healthy Thanksgiving Recipe Substitution Tips Recipe calls for... Substitution 1 whole egg 2 egg whites sour cream low fat plain yogurt or low fat sour cream milk skim or 1% milk ice cream frozen yogurt heavy cream (not for whipping) 1:1 ratio of flour whisked into non fat milk (e.g. 1 cup of flour + 1 cup of non fat milk) whipped cream chilled evaporated skim milk or other low fat whipped products such as Nutriwhip cheese low-fat cheese (please note: non-fat cheese does not melt well if use in cooking or baking) butter light butter cream of mushroom fat-free cream of mushroom

The skinny on MASHED POTATOES!

Go to your neighborhood restaurant and you're sure to get a bowl full of mashed potatoes that are super high in fat and calories. Oh the poor potato, gets such a bad rap in the carb world. But the mashed potato can be just as creamy..... and might I add, dreamy, without the use of high fat dairy products like cream cheese and half and half. What's my go-to product when making my mashed potatoes just as delicious as those restaurant favorites? Buttermilk!! Oh yes, don't let the "butter" part of the equation fool you! Buttermilk is low in fat and can turn your mashed potatoes from OK, to EXCEPTIONAL! Add some parmesan cheese and you have a winner this Thanksgiving, or anytime!

Parmesan Mashed Potatoes

2 pounds Yukon gold potatoes (about 5 cups), diced unpeeled

1/2 cup low-fat buttermilk

1/2 cup skim milk

4 tablespoons grated Parmesan

Salt

1 tablespoon unsalted butter

Directions

Place potatoes in a large saucepan and cover with water. Bring to a boil, reduce heat and cook until tender, about 10 minutes.
While potatoes are cooking place buttermilk and milk into a small saucepan and cook over a very low heat until just warm. Be careful not to boil or milk will curdle.
Drain the potatoes, add the warmed milk and mash together to desired consistency. Stir in cheese and salt. Top with the butter and let it melt.

Hey Turkey!

Thanksgiving can get a bad rap sometimes from dieters. All those tempting treats on one table, right? But really the star of the show is a wonderful source of lean protein! You know who I'm talking about.....THE TURKEY! So before you dive head first into the mashed potatoes, stuffing, cornbread, cranberry sauce, etc. fill that plate up with turkey. And you know there's going to be leftovers, so keep choosing that turkey to add to your soups, salads, or sandwiches to add a power punch of protein to get you through your day.

Not sure where to start when it comes to all those Thanksgiving leftovers? Try this wonderful soup that will keep you deliciously satisfied!

Quick and Comforting ~Turkey Noodle Soup
Ingredients

½ cup diced onion

1 tablespoon butter

6 cups water

2 tablespoons chicken bouillon

1 ½ cups frozen mixed vegetables, thawed OR leftover veggies from Thanksgiving!

10 ounces of leftover turkey from Thanksgiving

1 ½ cups egg noodles

 

Nutritional Information

Calories	230	Fat	2.5g
Protein	20g	Cholesterol	35mg
Carbohydrates	31g	Sodium	1190mg
Fiber	4g	Saturated Fat	1g
Sugars	4g

How SWEET it is, my little potato!

Sweet potatoes! Good for you! Packed with fiber and nutrients that keep your body moving! And at Thanksgiving we glorify it with the sweet potato casserole. BUT that thing is loaded with fat and sugar because of all the extra ingredients. Does this mean we have to pass on the sweet potato? NO! Try this lowfat version of the classic and lose the fat, not the flavor! Bon Appetit!

How sweet it is~Sweet potato casserole

 

Ingredients

• Cooking spray
• 3 1/2 pounds sweet potatoes (about 5 medium), peeled and cut into 1-inch chunks
• 1/3 cup honey
• 1 large egg
• 1 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1/8 teaspoon ground ginger
• Kosher salt
• 1 tablespoon packed dark brown sugar
• 1/3 cup finely chopped pecans

Directions

Preheat the oven to 350 degrees F. Mist an 8-inch square baking dish with cooking spray.

Bring a few inches of water to a boil in a pot with a large steamer basket in place. Put the sweet potatoes in the basket, cover and steam until tender, 20 to 25 minutes. Transfer the potatoes to a bowl and let cool slightly. Add the honey, egg, 1/2 teaspoon cinnamon, the nutmeg, ginger and 1/2 teaspoon salt; whip with an electric mixer until smooth. Spread the sweet potato mixture in the prepared baking dish.

Mix the brown sugar, pecans and the remaining 1/2 teaspoon cinnamon in a bowl; sprinkle over the potatoes. Bake until hot and beginning to brown around the edges, 40 to 45 minutes.

Per serving: Calories 160; Fat 4 g (Saturated 1 g); Cholesterol 25 mg; Sodium 180 mg; Carbohydrate 31 g; Fiber 3 g; Protein 3 g

Oh I'm so STUFFED!

We're back with our second day of Thanksgiving tips and tricks to keep you on track and still having the best holiday season! Did you know that stuffing can be filled with a surprising amount of calories? But what is Thanksgiving without stuffing??? So we've taken your favorite side dish and portion-controlled it! All the flavor, little fat, and you can keep track of just how much you're eating. And because we're baking it in muffins tins, you get all that crunchy goodness on the outside, with that soft bread center that we all LOVE about stuffing! Enjoy!-FoodieGIRL

Cranberry Stuffing (muffins)
•2 tsp canola oil

•3 celery stalks, finely chopped

•1 medium onion, finely chopped

•2 tsp fresh chopped thyme

•2 tsp fresh chopped sage

•2 tsp fresh chopped rosemary

•1 large Granny Smith apple, peeled, cored and chopped

•8 cups unseasoned bread cubes, dried/toasted

•1 cup dried cranberries

•Pinch of salt (optional) and 1 tsp freshly ground black pepper

•1 large egg, beaten

•2 cups fat-free, low-sodium chicken broth

Preparation:

Coat a 12-cup muffin pan with nonstick cooking spray.
Preheat oven to 375 degrees.
Heat oil on medium heat in a large skillet. Sauté celery, onion and herbs for 5 minutes. Add apples and sauté for 2-3 minutes. Remove from heat.
Place bread cubes and dried cranberries in a large mixing bowl. Add sautéed vegetables. Season with a pinch of salt, if desired and some freshly ground black pepper. Add egg followed by broth. Stir everything well.
Spoon stuffing mixture into muffin tin.
Bake for 18-20 minutes, until golden.
Makes 12-15 stuffing muffins,
Per muffin: Calories 138, Calories from Fat 21, Total Fat 2.3g (sat 0.4g), Cholesterol 18mg, Sodium 260mg, Carbohydrate 24.8g, Fiber 2.3g, Protein 4.4g

Let's give THANKS!

Thanksgiving is coming! And if you're going to splurge on some extra calories, this is the day to do it! But with so many wonderful family favorites, crowd pleasers and traditional dishes, how is one to still B-FIT4U? First, throw guilt out the window, you shouldn't feel guilty about food anyway! Thanksgiving is a celebration of family, freedom, and all things good! So don't go feeling bad on such a beautiful day when you could be giving thanks for all the hardwork you have been putting into being the best healthy YOU, you can BE! And secondly, you don't have to overstuff yourself; you're not the turkey! Enjoy yourself and know that the leftovers will still be there for you when you're ready to eat again. And last, not all dishes have to be full of butter and fat. There are so many good recipes out there to add to your Thanksgiving menu this year, that will not only satisfy your hunger, but everyone will be asking you for the recipe! So this week I am filling up your recipe file with delicious Thanksgiving dishes that will be heavy on the crowd pleasing, but not on your belly. 'Cause nobody should have to gobble till they wobble at Thanksgiving! ENJOY!

 

ASPARAGUS AND PARMESAN-EGG CRUMB

Ingredients

• 2 slices whole-wheat bread, crusts removed
• 1 hard-boiled egg
• 3 tablespoons chopped parsley leaves
• 1/2-ounce (1/4 cup) freshly grated Parmesan
• 1/4 teaspoon salt
• Pinch pepper
• 2 pounds asparagus, washed, ends snapped off

Directions

Pulse the bread in the bowl of a food processor until it becomes fine crumbs. Spray a nonstick skillet with cooking spray and heat pan over medium-high heat until hot. Lower heat to medium, add bread crumbs to the skillet and toast, tossing often, until crumbs are golden brown and toasted, about 5 to 6 minutes. Remove from heat and cool completely.
Grate egg in the medium-sized holes of a box grater or on a medium microplane grater (used for grating chocolate or cheese). Combine the egg, bread crumbs, parsley, cheese, salt, and pepper in a medium-sized bowl and toss to combine.
Steam the asparagus until firm, but tender, about 3 to 4 minutes.
Arrange asparagus on a serving platter and top with Parmesan-Egg Crumb Topping.
(Note: 1 serving = 1/4 pound asparagus, plus 1/4 cup topping)

Hey there Sporty Spice!

So you don't like to exercise, blah blah blah....I get ya. I have heard the excuses; no time, don't like to sweat (that one always makes me giggle), don't know how, don't know what to do, don't like it, don't wanna! Guess what?! None of those excuses are good enough, want to know why?? Because this is not about obtaining the "perfect" body, it's about keeping a healthy heart, body and mind! You need to keep that body moving to ward off obesity, disease, and plain old couch potato syndrome. You know what that is....when you fall asleep sitting up in front of the TV with the remote in your hand and popcorn sprinkled all around you. Not a pretty sight people. So how do you get the motivation to start moving? GET SPORTY!
Wanna shape up, have fun and hang out with friends?? JOIN A TEAM! Yes, remember when you used to play sports as a kid? Remember how much FUN it was? Well, why aren't you having fun as an adult? YES, you can still join a sports team as a grown-up and guess what!?! That is EXERCISE!! Not sure where to start? Check out sportsmonster.net or zogsports.com or a local community website in your area and you'll find tons of recreational teams for volleyball, basketball, tennis, golf, soccer, the list is endless! So get out there and SCORE one for your HEART!