Protein-How do I get it, and why is it so important?

I find that friends are often asking me, how do I get more protein into my diet? I guess you could wear it like Lady Gaga, or......Ok but seriously, why is protein is so important in reaching your weight loss goals and/or maintaining a healthy weight? First, protein aids in repairing and keeping muscle tissue, especially when you're losing weight, and secondly, it makes up your overall body composition, keeping you fit and strong. So "protein" is just another piece of the puzzle in your overall health and wellness, and therefore, yes very important!

AND when eaten at each meal, throughout the day, it will help maintain your metabolism, revving up your internal engine, and aiding in losing those unwanted pounds. So does this mean you have to be a slave to the chicken?! Of course, not! There are many ways to get protein into your diet without having to continually wonder if you have to be spend your days eating chicken breasts. Here are some great ways to add it into your healthy regimen:

egg whites (they come conveniently "pasteurized" in cartons so you can either microwave them in a bowl with your favorite toppings for an eggwhite scramble or sandwich, or put them into your smoothie, in liquid form because, as noted, they have been pasteurized so your safe. A great natural way to get extra protein into your smoothie and you won't even know it's there!)

greek yogurt (it's all the rage, thick, satisfying and full of, you guessed it, protein!)

milk (whether cows milk, almond, soy, rice or coconut, have a nice cold glass, yum!)

cheese (when it comes to dairy, opt for lowfat and use your thumb as a measurement for a cheese portion)

lowfat cottage cheese (jam packed with protein)

almonds/ walnuts "Eating nuts as part of a healthy diet can be good for your heart. Nuts, which contain unsaturated fatty acids and other nutrients, are a great snack food, too. They're inexpensive, easy to store and easy to take with you to work or school."~Mayo Clinic

hard boiled eggs (quick and convenient on the go snack ready to grab from your fridge)

protien powder or bars (look for all natural ingredients and low sugar content)

jerky

of course lean animal protiens (turkey, beef, chicken, fish, shrimp)

peanut or almond butters (remember 2 Tbs is a serving)

hummus (remember 2 Tbs is a serving)

beans (or get fancy with it and call them a legume, either way they have a great amount of protein to keep you satisfied and a healthy carb content)

ALWAYS IN GOOD HEALTH, ~FoodieGIRL :)

A sweet treat that's dairy free? You have got to be kidding me, right?!

MY DREAMY

CREAMY OREO SHAKE

Hi Friends! It's Friday and I always get a little dreamy for the weekend, don't you?

Wanted to pass on a great sweet treat for you that is not only 1/2 the calories of your regular oreo shake, but dairy free, too! Yep, no cholesterol in this baby! So if you're watching those numbers or your lactose intolerant, this happy shake is for you!

And it gets the thumbs up from my husband who is allergic to dairy, so if that's not a glowing review, I don't know what is! ENJOY!

My Dreamy Creamy Oreo Shake Ingredients:

This recipe makes one shake for 355 calories

**(original oreo shake version a whopping 750! and don't get me started on the cholesterol and refined sugar**)

Here's what you do!

In a blender, toss in 1/2 cup almond dream vanilla "ice cream"

1 cup of almond dream milk (original, unsweetened)

2 oreos (you can always buy Newman's Own's oreos if you prefer an organic variety)

1 squirt of Hershey's syrup,say a 1/2tsp (I wouldn't do the sugar free, but we can talk about why sugar free is not good for you another day...)

ENJOY!

But I am just feeling so EMOTIONAL?!

If you are having trouble adopting "healthy" into your lifestyle, consider this:

 

"Act as if what you intend to manifest in life is already a reality. Eliminate thoughts of conditions, limitations, or the possibility of something not manifesting. " Dr. Wayne W. Dyer

 

If this week you find your healthy lifestyle full of hiccups, eating poorly and not taking time to exercise, take a moment to meditate on what's really happening. More than half of unhealthy behaviors are driven by emotions. Break down those walls of stress induced by work, commitments, and family and realize that you are in control of you and only you, and how you react to stress and these "small hiccups" is up to you. Why should you punish your body with unhealthy habits when  it is at it's weakest and needs you most? Take a minute to breathe and ask yourself these questions when the rollercoaster of emotions has you grabbing for that nearest bag of chips, pint of ice cream, or missing your scheduled workout. (And remember that whatever life throws you, you are in control of how you react to it, and punishing your body should never be the option)

 

 

OUT OF CONTROL CHECKLIST:

Questions to ask yourself when you need to get back on that “Food” wagon:

Am I eating enough protein?

Am I skipping meals and not “interval eating” every 2-3 hours?

Are my portions or serving sizes too large?

Is my sugar/salt or caffeine intake too high?

(these things will change your mood and energy levels)

Am I exercising enough?

(3-4 days a week/30 minutes of cardio or cardio/strength training)

FOOD LOG for one week, (writing what you are eating and at what time for 7 days) this will help you to identify where you are overeating, not eating enough, and/or skipping meals.

Protein Bars and Shakes-How do I use them?

Protein Bars and Protein Shakes:
How do I use protein bars and shakes?
They should be used as a meal replacement or as an energy source an hour before a workout or an hour after a workout.

What should I look for when choosing a protein bar?
Protein bars can be high in sugar, so look at the ingredient list for your bar to be sweetened naturally with things like, cane sugar juice, maple syrup, agave nectar, xylitol (a natural sugar alcohol), or brown rice syrup.These natural sugars digest in your body better, and more importantly, do not spike your glycemic index (blood sugar level) leaving you with an unwanted high and low in your day.

A good ratio of carbs and protein (if the numbers are close like 8g protein/12g carbs, it will keep you satisfied longer)

And of course, taste! If you don’t like it, don’t give up, try a new brand, it might be just what you are looking for!

Recommended Protein Shakes:

EAS Myoplex
Pure Protien

Recommended Bars:

Zone Perfect
Luna ( I call this the "mom" bar, although not terribly high in protein, BUT a great bar to toss in your purse when you're on the run, whatever your schedule status is, for a quick pick me up between meals. They even come in mini sizes if you prefer 1/2 the calories before your next full meal)
Cliff Bars
Genisoy
EAS Myloplex
Kind fruit and nut bar
Think Thin Fruit and Nut Bar

Get INSPIRED!

I like to draw inspiration from all things, whether it be the sweet smell of honeysuckle on a summer day or the smile of a loved one. In each and every moment of our day, inspiration can be found to make you want to do better, be better, and want more for yourself. When it comes to your health, that inspiration can be found all around you! We recently caught up with one of our readers and we were privileged to hear about her own inspirational journey to health and wellness. A journey that not only helped her lose weight, but inspired her to help others adopt a healthy lifestyle. Let her story be an inspiration to you to pave your own path to healthy because today is your day to "Get INSPIRED!"

Tammie, age 36, Entrepreneur, Equestrian, Owner of Savvy Science, Independent Health Consultant for Take Shape for Life, and most importantly, Mom of 3
http://savvyscience.net/
http://weighdownsouth.tsfl.com/

When was the defining moment (or turning point) for you when you knew you needed to take control of your health?

It was all about the numbers initially. I didn't like my scale number, I didn't like my size number, and I was feeling kinda helpless in figuring out how to make the change. I was spinning my wheels wondering where I went wrong or passing the blame on my age or the change my body went through having babies. I really didn't look beyond those to how I can fix it, almost reside to the fact that this is the way it is going to be. My blood pressure was getting increasingly high to the point I needed medicine to control it and in my third pregnancy I had developed gestational diabetes, which will put women at a 60% higher risk of developing type 2 diabetes usually within the next 5-10 years. It was then that I knew that the weight had to come off.

What did you do to lose the weight?

I was inspired by my sons' preschool teacher to loose the weight. She had lost 40 lbs and is a mom of 5 of her own children. If she was able to do it with her busy schedule, I knew there was hope for me. I started a plan called Take Shape for Life. It embraces the ideas of BeSlim - eating Breakfast within one hour of waking up, Exercising, Support from family, friends and/or a health coach, eating Low fat meals 5-6 times a day, having an Individual plan, and Monitoring my weight weekly. So my dietary day would consist of eating every 2.5-3 hours (5 medifast meals- small, low fat, high fiber meals- and one lean meat and about 1 1/2 to 2 cups of lower carbohydrate vegetables) to keep my metabolism going.

How much weight did you lose?

50 lbs.

Were you on any health medications (high blood pressure, etc) before your weight loss journey, that you now no longer need to take?

I have been able to decrease my blood pressure medicine by half.

What was your goal, besides losing unwanted pounds, in taking control of your health?

My Kids. Overweight parents often times have overweight children. I wanted my children to learn a better way of eating and understand how to take better care of their bodies.

Did you adopt exercise into your life, and how often do you do it? (and what kind of exercise do you do?)

Yes. I am an equestrian, so getting in more riding time has helped a lot. As well as, walking 5 days a week for about 1/2 hour or so. I am looking to start running again and enter 5Ks once more.

What did a day of typical "eating" look lik ebefore you started on your health journey, and what does it look like now?

Before - My mornings would be so rushed getting kids ready for school and out the door that I would not often eat breakfast until mid-morning (about 4 hours after waking) which would probably be an english muffin, toaster struddle or eggo waffle with full sugar syrup. And then maybe lunch (sandwich, chips and a soda) and nothing more until dinner (pasta or a meat with sometype of potato and vegetable). And on occassion maybe a night time ice cream or chocolate. All consisting of high carbs, lots of sugar, large portions (because if the kids didn't finish theirs, mommy had too), and long times between meals.

Now - I have a protein shake when I wake up and before all the kids are up, and eat small meals through out the day every 2.5 hours, always eating a good carb with protein (greek yogurts, celery and peanut butter, turkey slice wrapped around a dill pickle, turkey pepperoni and low-fat cheese, fruit and nuts, etc). Dinner consists of a lean meat and lots of vegetables. An whole grain products on occasion, but not everyday. And lots of WATER! No more sodas or juices.

What, do you feel, was the most important lesson learning on your journey to wellness?

Make time for me! I am worth it!

What are your healthy go to items that you now make sure to stock your fridge with?

Greek yogurts, lots of fresh vegetables (broccoli, squash, tomatoes etc.), salad dressing with no more than 5g fat and 6g carbs, dill pickles, deli turkey slices, low fat cheeses, whole grain products with at least 4g fiber and nuts

Do you have any future weight loss or health goals you are currently still striving for?

I am still working towards losing about 10 more pounds and building up my endurace to run in a 5K

What are you doing now to maintain your weight loss?

Exercise and really thinking about what I eat, when I eat, and not making excuses anymore.

Do you have a favorite healthy meal you can share with our readers?

Clean Eating (Jan/Feb 2012)

Rosemary-Braised Turkey Cutlets

Ingredients:

• 1 tbsp olive oil
• 1 small yellow onion, diced
• 1 tbsp finely chopped fresh rosemary
• 1/4 tsp sea salt
• 1/2 tsp freshly ground black pepper
• 4 4oz boneless, skinless turkey breast cutlets
• 1 1/2 cups low-sodium chicken broth
• 1 cup whole-wheat couscous
• 3 Tangerines/or Fresh Mandarin orange juice
• 12 oz broccoli florets

Instructions:

1. In a large nonstick saute pan with tight-fitting lid, heat on medium-low. Add diced onion and saute, stirring occasionally, for 2 mins.
2. Reduce heat to low, stir and cover. Cook, stirring once, until onion softens, about 2 mins.
3. Sprinkle salt and pepper evenly over both sides of turkey and sear, turning once, until, cooked through, about 2 mins per side. Stir in broth, tangerine or mandarin juice and couscous and bring to a simmer.
4. Top with Fresh Tangerine segments and broccoli, distributing evenly. Cover, and cook, undisturbed, until turkey is cooked through and broccoli is bright green and tender-crisp, about 5 mins.
5. Fluff couscous with a fork and serve immediately.

Nuturients per serving: (1 turkey cutlet & 1 1/2 cups broccoli couscous mixture)

Calories: 345

Protein: 34g

Total Fat: 6g

Total Carbs: 40g

Fiber: 8g

 Do you have a personal weight loss story to tell? Would you like your own health journey to be an inspiration to others? Contact us and you could be the next focus story in our series "Get INSPIRED!"   
                                          Tammie

 Before

After

Need a quick and easy Tuesday night supper? Look no further! This Orzo Salad packs a punch of flavor! A big thanks to one of our readers, Alexa for sharing her recipe!

Super easy! ORZO SALAD!
1 carton of grape tomatoes (halved)
1 package of fresh mozzarella (cubed)
1 cucumber (chopped)
1 package of string beans (cut beans in half)
Orzo (whole wheat if you'd like to add a little extra fiber and nutrients to the dish)
salt and pepper to taste
1/4 cup fresh basil pesto (recipe below)

Boil Orzo according to directions. Drain and place into a serving bowl. Chop all the vegetables to bite size pieces, toss with Orzo and salt and pepper to taste. Toss in fresh basil pesto and enjoy!
(If you want to add a protein punch to this meal, shrimp or chicken are wonderful add-ons)

Fresh Basil Pesto Recipe

2 cups fresh basil leaves, packed

1/2 cup freshly grated Parmesan-Reggiano or Romano cheese

1/2 cup extra virgin olive oil

1/3 cup pine nuts or walnuts

3 medium sized garlic cloves, minced

Salt and freshly ground black pepper to taste

FRO-YO! It's all the rage! Do you have a favorite place?

I am simply tickled by the sudden resurgence in popularity of the frozen yogurt place. And while fun and festive to swing into your fav place and be able to individualize your order with the "self-service" they offer, and bountiful array of toppings, I can't help but wince just a bit at the cup sizes, or lack there of. I mean, honestly, aren't we all confused enough as to what a true portion size is in our "super-size" society without being handed a "one-size" fits all sundae cup, and allowing us to fill it as we please? If truly this yogurt is good for us (as the walls are covered in these places with things like "low in calories, fat and sugar!") shouldn't we also be told that if we fill that whole bowl full, we have exceeded the 100 calories they are advertising on the wall? And although there are fresh fruit toppings, there are also hundreds of candy, chocolate and syrup toppings. So before you know it, your 100 calorie treat has turned into a 500 calorie or more sugar bomb! Kinda making you wish you had just gone out for ice cream right? Because what's the difference? So next time you head into your favorite "Fro-Yo" joint, unless it's your "splurge day" here's some tips to enjoy your treat sensibly and stay on track with your healthy lifestyle:

1. A serving at these places is 4oz , that's 1/2 cup, (between 100-120calories) so think before you overfill.

2. Consider the fresh fruit before you fill up that entire bowl with candy/chocolate. Or if the chocolate chips or gummi bears are calling your name, consider a tablespoon of your favorite candy topping as a serving.

3. Syrups and whip cream are adding lots of extra sugar and calories to your creation, so if you are eating frozen yogurt because you feel it's good for you, than put down those extra sugary toppings and save those calories for a real meal later.

A product I can't live without!

Have you discovered Vitatops yet?? LOVE THEM! Why? Because they are lowfat, fiber-packed, 3-5g of protein and have 15 vitamins and minerals! Did I mention only 100 calories, too!! And with flavors like triple chocolate chunk, blueberry, chocolate chip banana, and apple crumb (just to name a few) it's pure muffin top magic, without leaving you with your own muffin top, if you know what I mean ;) A great way to satisfy your sweet tooth with nutrition. They are found in your grocer's freezer section so pick some up today!

And for more lowfat, low calorie products from Vitalicious, like egg sandwiches, brownies, etc check out their website: www.vitalicious.com

10 Tips for EATING OUT

Hey it's Friday! I love to go out at least once a week to dinner, and the weekend is the perfect opportunity! But going out to a restaurant doesn't have to be my dietary downfall! Here's my top 10 tips for eating out, savoring each bite and keeping up with your healthy lifestyle:

10 Tips for Eating Out:

1. View the menu online before you go out, that way you are prepared with your choice before you are influenced by hunger, friends or family to order something that isn't on your healthy meter.

2. Order an appetizer as your main course You know it, and so do I, portions are huge these days, an appetizer on a menu, is a perfect serving for dinner.

3. Trying to remember your portions, don't buffet it! A buffet is just setting yourself up for disappointment, avoid them, they are not going to do you any good. Save those brunch buffest for a special holiday occassion because eating as much as you can in one sitting is what I like to call "food overload". Your body can't digest all that food fast enough and is only going to store it as fat around your middle. Your heart is going to thank me for this one.

4. Don't be afraid to modify the menu dressing/sauces on the side, or ask for extra vegetables. These are small modifications that can save you big on calories!

5. Fried, cream sauces, butter, au gratin, breaded, alfredo, battered, gravy, and blackened all spell extra calories and fat. Look for better options like grilled, broiled, boiled, baked or steamed choices or ask, as said above, for those sauces on the side. Your food doesn't need to be drowing in sauce to be tasty!

6. Holy Pasta! I love pasta, and I don't think you should ever give it up! But the portions in a restaurant could serve a family of 4! So when you get your bowl, ask for a takeout container and put the rest of those servings in it to bring home for another few meals.

7. Pick and choose. If this isn't your birthday dinner or some other special occasion, perhaps pick and choose, that is, if you are going to indulge in your favorite cocktail, then avoid dessert, or vice versa. Choose where you're going to indulge and don't make going out an excuse to fall off your healthy wagon.

8.Remember you're not only here for the food but the company Sure food is celebratory but friends and family are also part of the equation right? Don't leave a restaurant feeling "bad" for overeating but joyous for not only make healthy choices, but for the great company you just broke bread with. Concentrate on the friendships, not the food and your choices will follow.

9. Savor each bite Your mom told you and I will too, "slow down this isn't a race". Savor your food and give yourself a chance to digest it (20 minutes before your belly is going to feel full) No need to rush, your out on the town enjoying yourself.

10. And most importantly, remember, your in control of the choices you make so if dessert is on your menu tonight, perhaps an eggwhite sandwich with turkey bacon and lowfat cheese or oatmeal with fresh fruit will be on your radar to start the morning tomorrow. It's not about every feeling guilty over food, but moderation, moderation, moderation :)

Fast Food Patrol

I am on fast food patrol today because I know you're busy, and sometimes in a pinch, you stop for fast food. Hey, it's ok, we all do it, but there's a sensible way to make choices when there are no other options in sight. So here's the lowdown on better choices at your favorite fast food restaurants.(Mcdonald's, Burger King, Arby's, Wendy's, Subway) Listed are better calorie and portion options, but remember, fast food is still (even the healthier choices) very high in sodium. So make these "fast food" runs to your favorite restaurant an occasional visit, not an everyday pit stop. And plan for your next "hunger attack" by packing your snacks next time.
FAST FOOD BETTER OPTIONS
McDonald's
· ·
One regular hamburger
- 250 calories
·
Hamburger
Happy Meal with Apple
Dippers and 1%
milk as side choices - 460 calories
·
McChicken
sandwich - 360 calories
·
Fruit
'n Yogurt Parfait - 160 calories
Burger King
·
BK
Veggie Burger - 420 calories
·
BK
Veggie Burger (no mayo) (340 calories) and small
fries (230 calories) - 570 calories
·
4-piece
chicken tenders - 170 calories
·
Whopper
Jr. Sandwich (no mayo) - 310 calories
·
Garden
salad with Ken's
Border Ranch Dressing - 125 calories
Arby's
·
Martha's
Vineyard Market Fresh Salad (no dressing) - 277 calories
·
Martha's Vineyard Market Fresh
Salad with Light
Buttermilk Ranch dressing - 389 calories
·
Market
Fresh Mini Turkey & Cheese Sandwich - 235 calories
More: Arby's Quick Guide
Wendy's
·
Small
chili (220 calories) and a plain
baked potato (270 calories) - 490 calories
·
Ultimate
Chicken Grill Sandwich - 370 calories
·
Mandarin
Chicken Salad and small
soda - 310 calories
·
Roasted
Turkey and Basil Frescata - 420 calories
·
Roasted Turkey and Basil Frescata without pesto - 350 calories
·
Kids'
size fries - 280 calories
·
Jr.
cheeseburger - 240 calories
Subway
Tip: Stick with
6-inch subs to keep portions in check. Hold the oil and mayo!
·
6"
Oven Roasted Chicken Breast with swiss
cheese and light
mayo - 410 calories
·
Veggie
Delite Salad - 60 calories
·
6"
Veggie Delite - 230 calories
·
6"
turkey breast sub - 280 calories
·
6"
Bourbon chicken sub - 350 calories
·
Grilled
chicken breast and baby spinach salad - 140 calories
·
6"
roast beef sub - 290 calories

Eat your Vegetables-"Oh, Ma, do I have to?!"

"Eat your vegetables!" Ugh how many times have you heard that? We know already, right?! And yet why is this statement such a nagging one? I know that I for one can't even count the amount of times I have seen that sad crudite plate at a party sitting in a corner while the mini meatballs get more play. Seems a tray of vegetables and dip, is well just not that exciting. So how do you get your vegetables in when grabbing a bag of chips seems so much easier?
Try these quick and easy tips:
1. Hide your veggies...oh come on you know you do it to your kids, so do it to yourself. Making eggs for breakfast? Toss in your favorite veggies in that scramble. Making a smoothie? Grab the spinach and blend it right it, you'll never know it's there with all that other fruity goodness covering it up.
2. Put out your own veggie tray. When your making dinner, take a few extra minutes to cut up your favorite veggies, whether your a singleton or your family is yelling to you "is dinner ready yet!?!" you can nibble (and so can they) to satisfy everyone's hunger while you prepare the meal.
3. Grill those veggies. It's spring and who doesn't love anything on that hot grill! Cut up those vegetables, toss in some olive oil, cracked black pepper and sea salt and grill away! (You can do the same by roasting them in the oven too, for a slightly nuttier flavor) Try this trick at the beginning of the week and you have a tupperware full of veggies ready to garnish sandwiches, salads, just about anything you like.
Remember when you "eat the rainbow" your giving your body much needed vitamins, minerals and fiber. So get out there and grab those gorgeous red peppers, green zuchinni and whatever else tickles your fancy; vegetables are natures own diet tool to keep you healthy.

THAI GREEN CURRY (picture above) Super Easy, super yum!

1 can of light coconut milk

1 Tbs green curry paste

1 Tbs chili garlic sauce (more or less depending on how spicy you like it)

1 tsp fish sauce

1 package Perdue shortcuts chicken (already cooked for you, great when your in a pinch and need dinner on the table fast!)

Your favorite vegetables cut into strips (I prefer, shredded carrot, pea pods, red peppers, waterchestnuts, and poblano peppers in this dish, but you can add or subtract what you like best, it all works)

Jasmine Rice or Brown Rice (sometimes I will mix the two so I get that lovely fragrance of the jasmine but the hearty texture and nutrients of brown rice)

chopped fresh basil and cilantro for garnish

Add coconut milk, green curry paste, chili garlic sauce and fish sauce to a sauce pan and bring to a boil, then simmer 5 minutes. In the meantime, in a separate pan, saute vegetables until tender and add chicken until warmed through. Boil water to make your rice (according to packaged directions) When rice is done, add to your bowl and pile on chicken and vegetables and then scoop a lovely spoonful of green curry sauce over entire dish. Sprinkle with chopped basil and cilantro for added pizzazz and Enjoy!

The Skinny on Smoothies

I love a good smoothie, don't you? It's refreshing, it's sweet and if made correctly, not a whopping amount of calories. Of course getting one when your out on the run can potentially, be a calorie catastrophe, between 500-800 calories! EEK! Luckily these days, "smoothie chains" are starting to realize we are smarter than they thought and providing us the information on what goes into our smoothie and just how many calories we are bellying up to the smoothie bar for. And when you're making your own smoothies at home, take into consideration the ingredients. Measure each out so you don't overload your smoothie with too much sugar, fat or calories. A tablespoon of peanut butter, or a tsp of honey will sweeten up a smoothie nicely, as well as a cup of fruit or 1/2 a cup of yogurt. You don't need to overload the blender with too many ingredients.

Here's a favorite of mine that I have been making for ages, I call it "The Crazy Monkey" but you can just call it "that really gooooooood peanut butter and banana smoothie" that foodie girl told me about! And guess what, my smoothie only has 200 calories!!

The Crazy Monkey (PB and Banana smoothie)

1 cup of almond milk

1 frozen banana (I like to take my old bananas, peel them, and toss them into a ziploc bag into the freezer so they are ready to go, but if you don't have a frozen one, just add a 1/2 cup of ice and a fresh banana to your blender)

1/2 tsp cinnamon (wonderful, powerhouse antioxidant, sprinkle it on your cereal tomorrow, too!)

1/4 tsp ginger (guess what? also an antioxidant, good for you!)

1 Tbs Peanut butter or almond butter (or sunflower butter if that's how you roll)

Blend to perfection in the blender on high. Pour into your favorite glass, add a straw and sip away! ENJOY!

Makeover Monday

MAKEOVER MONDAY RECIPE~FETTUCINE ALFREDO!
Here's one of my favorites from "Cooking Light"
(original version has 1220 calories!! This has 441 calories, so enjoy on one of those days when you need a little comfort food, like Monday!)

Ingredients
1 tablespoon butter
2 small garlic cloves, minced
1 tablespoon flour
1 1/3 cups skim milk
2 tablespoons reduced-fat cream cheese
1 1/4 cups fresh parmesan cheese, grated and
divided
4 cups cooked fettuccine
2 teaspoons fresh parsley, chopped
fresh ground pepper

Directions:
Melt butter in saucepan over medium heat.
Add garlic and saute 1 minute. Whisk in flour. Gradually add skim milk, stirring
until blended. Cook, stirring constantly, 8 minutes or until thickened and
bubbly.
Stir in cream cheese; cook 2 minutes. Add 1
cup Parmesan, stirring constantly until melted.
Pour sauce over hot cooked fettucine and
toss to coat. Top with remaining 1/4 cup Parmesan, chopped parsley, and pepper.
Nutrition Facts
Serving Size: 1 (288 g)
Servings Per Recipe: 4
Amount Per Serving
Calories 441.4
Calories from Fat 150
Total Fat 16.6g
Saturated Fat 8.8g
Cholesterol 87.3mg
Sugars 0.9

AND A LITTLE FOOD FOR THOUGHT:
It's Monday! I know what you're thinking, "what is she soooo excited about?"....Alright, I know we all get a case of the "mondays", sometimes just the thought of getting back into the grind sends so many into a tailspin..BUT it doesn't have to be that way, and that's why I have dubbed monday, MAKEOVER MONDAY!
This is the perfect day to start anew on your healthy plan for the week. First let go of the weekend and any, lets say, "indiscretions". So you had a bigger cake slice than you had intended, so what! Today your back on track and feeling great! Why? Because your not perfect, your healthy! And besides have you ever met a perfect person? Perfectly boring, if you ask me ;)
So you have the next 5 days till the weekend to walk the path of enlightenment, both mentally and physically, let's start with one of my favorite quotes:

"You need to go beyond the ideas of succeeding and failing, for these are judgements. Stay in the process and allow the Universe to handle the details"

What does this mean for you? It means your human, you will try, you will succeed and at times things won't go as you had planned, but if you stay open to the possiblity of your own triumph, you will never fail, success is in the journey. We have all been on some wacky weight loss quest trying the latest fad diet. Why do we do this to ourselves when eating healthy and exercise are the only proven way to be healthy? Today is the day to "makeover" that thought process, and love you, simply for being you! Look in that mirror and see all the wonderful imperfections that make you one perfect person! And most importantly, stop dieting!
Here are 3 simple things to get you started on your own personal makeover this week to take you from that dreaded word "diet" and onto a choice to be healthy:

1.Breakfast, can't emphasize this enough. Stop denying that it's not true! You have a choice...jumpstart your metabolism, or slow it down to a snails pace and store more fat on your body.....hmmmmm I think the answer is A. So get on it, you don't have to cook! Pour yourself that fiber rich bowl of cereal and make your body smile :)

2.Don't go toooooo long before your next meal. Every 3 hours you should have something.....it doesn't have to be a full meal, but healthy snacks throughout the day will again, rev up that metabolism. On the road, at your deak, or busy mom running all over town? No excuses, pack your snacks and throw them into your purse. A bottle of water and things like, cut up fruit, nuts, your favorite protien bar, multigrain crackers will keep you satisifed until that next meal. And ziploc makes portion control baggies, so use them!

3.Sugar, take this week to think about it. I am not saying the obvious, desserts, etc. I mean your protien bar, your beverage choice, cereal and/or yogurt. Yes, you can overeat the healthy stuff, too! You could be getting more sugar than you realize and between 25-30g (recommended daily value for women, 45g for men) can add up quick! So if your favorite greek yogurt (high in protien and good for you BUT watch that sugar) has 15g of sugar, well you are halfway to your daily allowance. So pick and choose, perhaps yogurt one day, protien bar the next, but you don't need both in one day if they are chock full of sugar, even if they are natural sugars, your body doesn't need it.

So it's Monday, so what! Get out there and show your body who's boss! Healthy is a choice to be the best you in everyway, take the stairs instead of the elevator, grab an apple instead of the chips, and remember when cravings call? Don't deny, instead portion control.

It's the Weekend! Don't fall off that wagon now!

Is the weekend your dietary downfall? You're not alone! It's easy when the days seem longer as you lounge with your friends at the local cafe on a Saturday, sipping all the latest cocktails and indulging in all those "extras". But trying to be healthy while still enjoying some downtime, doesn't have to put a wrench into your plans. Here are some tips for staying on track, even if you have 3 birthday parties to go to today, and a girls night tonight!

Weekend Warrior Tips: (staying on track and still enjoying your days off from the grind)
1. Start with a healthy breakfast (yes, "they" were right! most important meal of the day and shouldn't be sacrificed just because you know you will be consuming extra calories later in the day). a simple bowl of cereal with fruit will give you the charge you need to make it to all those weekend events and jumpstart your metabolism to effectively process those extra calories you foresee this weekend.
2. Pick one day to be your "happy meal" some nutrition coaches would call this your cheat meal, but I feel like that has a negative connotation and gives the healthy eater the impression that when they eat something that is not necessarily healthy, they are being "bad". How many times have you been around the table with your friends when you heard "oooh I am going to be bad today and order..." Just not a good statement to make when you want to have a healthy outlook on food. So for me, a "happy meal" consists of something I just don't want to do a recipe makeover to. Like my favorite mexican meal, or that chock full of whole fat dairy lasagna at my favorite Italian restaurant. Sure these things you can remake at home using healthier ingredients, but if that's what your craving this week, then pick your day to indulge and have your favorite meal in it's original form. You can even throw in dessert or your favorite glass of wine! Just remember, portion control will keep you from feeling uncomfortable in your pants! And for the rest of the day, eat as you would normally.
3. Don't party graze, leave that for the livestock Do you have one too many events to attend this weekend? Then plan ahead before you go! Decide at which party you want to eat the cake, you don't need dessert at every event. And when you arrive, and the appetizer table is whispering to you, grab a small plate and go through the table once. Take a bit of everything if you please, but no need to then stand at the table and continue to graze. You have your perfect plate all assembled, grab a glass a wine and sit back, relax and savor each bite. Why? Because you're in control of your healthy lifestyle with each choice you make. :)

4. The 80/20 rule that is 80% of the time you keep to your healthy lifestyle, eating whole foods, and staying active. 20% is your flex time to do as you would like. So whenever your downtime is, don't use it to completely fall off the "wagon of healthy". Remember to exericise portion control, then you won't have to deny yourself that pie, you can have a slice.

I know what you're thinking... Who puts a picture of cookies on a health blog?! Well, a real person does, me! If you only know one thing about me you should know I LOVE food! BUT "health and wellness" and living your "best life" (Oh yes here we go with an Oprah reference! ha ha) is also important to me. So I want to go on a culinary journey of nutrition with you by first posting a recipe for my all time favorite cookie, the "s'mores cookie", to show you that I am a real person that eats real food! AND all the while giving you some tips on how NOT to eat the whole batch in one sitting! Oh yes, been there, I get it, no more guilt over food though, ok? Moderation and portion control can be your friends, if you let them, promise! SO let's take the opportunity of today to make a fresh start, and move on from old food habits. This blog is here to debunk food myths, get you moving, and to show you that you can be happy and fit, and still enjoy the sweet things in life!

S'mores Cookies
11 Tablespoons of Crisco shortening (butter-flavored)
1 cup brown sugar, packed
½ cup granulated sugar
2 large eggs
1 teaspoon vanilla
1 teaspoon baking soda
½ teaspoon sea salt
1/2 teaspoon cinnamon
2 ½ cups flour
1/2 cup semi-sweet chocolate chips (or chunks)
1 cup mini marshmallows
1-2 packages graham crackers, broken into squares

Directions:
Preheat the oven to 375 degrees. Line baking pans with parchment paper or foil.
Lay out graham crackers next to each other, but not touching.

In a medium bowl, whisk together the flour, baking soda, sea salt and cinnamon to combine. Set aside.
In the bowl of an electric mixer, cream butter with white and brown sugar until light and fluffy. Add the eggs and vanilla and mix until combined.
Add the flour mixture to the butter mixer and combine on low speed.

Fold in the chocolate chips and marshmallows.

Place golf ball size rounds of dough onto each square of graham cracker.

Bake for 12-14 minutes or until dough is beginning to turn golden brown at the edges. Remove to a wire rack to cool. ENJOY!

*In weeks to come, I will be posting nutrition information for recipes, but let's get real here, this is a cookie! 2 will do you and really who wants to ruin a sweet moment like this counting calories. So let's take this for what it is, your indulgent day, but again 2 would be a wonderful "moderation" tool to exercise here, and why waste your trip to the gym because you over indulged? Do you really like exercising that much? I didn't think so. And for those of you who answered, "Yes I love to workout, constantly! It's amazing and wonderful!" Uh, lay off the caffeine, we know that even YOU want to sleep-in sometimes. So here are some of my "sweet treat" tips to keep your healthy lifestyle on track and still enjoy your cookie!

1. only bake half the dough. or what you're going to eat. dough freezes great! freeze the other half in a freezer bag, or plastic wrap and tin foil, and use as needed. then you don't have to have those cookies staring at you from the pantry as a midnight snack the entire week!

2. use the rule of 2. two cookies won't compromise your otherwise healthy routine, (or spike your blood sugar putting you on an unhealthy roller coaster of craving more!) now that doesn't mean a cookie everyday keeps the doctor away, that's apples, people, but once a week won't hurt, and stick with me, I have some calorie cutting recipes for healthier cookies coming your way!

3. bake for a friend or neighbor. craving cookies? make a small batch for yourself and bring the rest to somebody you love. cookies=friends, everybody likes to feel special so go ahead and treat someone today, and keep yourself on track at the same time.

Preggers-Let's talk nutrition for baby

See that picture of me to the right? Ya know the "about me" portion of this blog. Well that's me alright, but not at the moment. You see I am pregnant, (picture to the left) 6 months to be exact and I can't think of a better time to B--FIT, not only for me, but for the sweet baby, right? Now I don't intend for this blog to be all about pregnancy,(promise lots of food makeovers and recipes to come in the next few weeks) but I think to be fair to my readers, it's important for me to mention what I am doing to stay healthy while I am on this wonderful journey to new life. Cause if you talk the talk, you must walk the walk, wouldn't you say?. And I can't think of a better time than, pregnancy, to B-FIt4U (and sweet baby)
SURE I've been there, morning sickness, cravings, etc, but using pregnancy as a license to be unhealthy is crazy! Sure I indulge...at the moment Lay's potato chips doused (and I mean dripping!) in hot sauce is something that if you tried to tell me "no don't eat that!" I might bite your finger off! But for all my "ying" there is a "yang" and nutrition is at the forefront of my thoughts. Exercising portion control is key when weight gain (and those darn cravings!) are imminent during pregnancy. So before you go tripping down the sweets, chips, and greasy foods aisle of your supermarket, here's food for thought, if your baby was already out in the world, would you feed him/her all that sugar, fat and sodium? Certainly not. So I am taking this time to B-FIT4-ME and for baby. I know my body and mind will thank me later. And who doesn't want to ceremoniously announce to the world on Facebook, after baby..... "I fit in my skinny jeans, again!" :)

Good Morning Sunshine!

Let's start with breakfast.............

Do you love that smell that comes wafting out of any of your favorite fast food restaurants in the morning? Do you just want to conveniently take your car through their drive thru and get a big ol' cheesy, meaty, eggy breakfast sandwich? WAIT STOP! This is no way to say good morning to your body! A breakfast biscuit sandwich alone packs a good 582 calories and 38 grams of fat! EEK! But you don't have to skip breakfast, you just have to recreate it!
Try my Morning Sunshine Sandwich and you won't have to sacrifice your waistline everytime you want a hearty breakfast.

MORNING SUNSHINE SANDWICH

1 light multigrain english muffin, toasted
1/4 cup liquid egg white
1 slice of veggie shreds soy cheez
2 slices of canadian bacon

Toast english muffin. In a microwave safe cup, place egg whites and all other ingredients and microwave for 1 minute, or until firm. Place on english muffin and ENJOY!
205 calories and 4 grams of fat