Breakfast COOKIES!

I have a favorite little breakfast/lunch place I like to frequent because everything is homemade and fresh! Who could ask for more, right? And recently I noticed they were selling "breakfast cookies"....hmmmmm breakfast, my favorite meal of the day and a cookie, all rolled into one? Well, seemed too good to be true, right?? Well, looking a little closely and asking "What exactly is in this cookie? " I soon found out....although the ingredients sounded delicious, it was FULL of SUGAR and FAT aka: CALORIES! EEEK, not for me, not for breakfast, but there had to be a solution, I mean, a "breakfast cookie" what a sweet concept!
So here's a recipe from one of my favorite chefs, Ellie Krieger, for a breakfast cookie that will satisfy that cookie monster in you, and won't leave you wondering why your breakfast is slowly creeping up on your thighs!

Ingredients

• 3/4 cup whole-wheat pastry flour
• 1/2 cup all-purpose flour
• 1/2 teaspoon baking soda
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground nutmeg
• 1/4 teaspoon salt
• 2 tablespoons unsalted butter
• 1/4 cup canola oil
• 1/4 cup dark brown sugar
• 3 tablespoons granulated sugar
• 1 egg
• 1/4 cup (1 small jar) strained carrot baby food
• 1 teaspoon vanilla extract
• 1/2 cup rolled oats
• 1/2 cup bran cereal flakes
• 1/3 cup raisins
• 1/3 cup walnut pieces, lightly toasted in a dry skillet for 2 minutes, until fragrant and chopped

Directions

Place rack in center of oven and preheat oven to 350 degrees F.

Whisk together flours, baking soda, cinnamon, nutmeg and salt in a medium-sized bowl. Combine butter, oil and sugars in the bowl of a stand mixer and mix on high speed, scraping down sides if necessary, until sugars have dissolved and mixture is light in color, about 1 minute. Add egg, carrot puree and vanilla and beat an additional 30 seconds. Add flour mixture and beat an additional 30 seconds. Add oats, flakes, raisins and walnuts and mix over low speed just until incorporated. Dough will be slightly sticky and less cohesive than traditional cookie dough. Line a large cookie sheet with parchment paper. Using between 3 to 4 tablespoons of batter, form a ball and place on cookie sheet. Repeat with remaining batter, leaving about 3 inches between cookies. Wet hands and use palm of hand to flatten cookies until about 1/4-inch thick. Bake for 12 minutes, until cookies are fragrant but still soft. Let cookies cool slightly, then transfer to a wire rack to cool completely.

Per Cookie: Calories; 190 Total fat 9 g (Saturated fat 2 g); Cholesterol 25 mg; Sodium120 mg; Carbohydrates 23 g; Fiber 2 g; Protein 3 g

Let's go fishing!

   I have to admit, I wasn't always a "fish fan", but I think until you have it prepared in such a way that satisfies your tastebuds, you might just be reluctant to enjoy all the health benefits fish has to offer!
And in the Summer months, when the sun is out all day shining upon you, fish is a great way to fill up your belly without filling out your waistline! Don't you think it's time you went fishing?  

One of my favorites is salmon and here's why:
"For anyone looking to lose weight, finding nutrient-dense, low-calorie foods are the best bet. Salmon is bursting with vitamins, nutrients and essential fatty acids. The protein and fat content of salmon make it a satisfying dish, essential to weight loss. Salmon are high in omega-3 fatty acids. Omega-3s are the champs when it comes to keeping bodies fueled and healthy; they work with body in a myriad of weighs to control weight and cravings. Omega-3s are also shown to impact mood and behavior in a positive way. And when it comes to health benefits, the list of why you should eat salmon is long.Fish in general are shown to lower the risk of and the mortality rate of coronary heart disease (CHD) by 25% or more. Salmon is considered an oily fish, which provide more of the fish oil that fights off CHD." ~Columbia Weight Loss Examiner Krista Leopold

**Now when choosing salmon, to purchase whether you prefer it broiled, baked, grilled or smoked, look for "wild salmon" as opposed to "farm raised". which can be fattier, higher in caloric density, and have higher levels of contaminants due to how it was raised. **

Smoked Salmon Salad ~the perfect lunch  (picture above)
~calories 260

Smoked salmon (of course you can broil or grill, if you can't find smoked to purchase or don't have a smoker to do yourself, as it's just as delicious!)
 Just TOSS salmon with capers, chopped vidalia onion, and cherry tomatoes.
Steamed asparagus on the side.
Whole wheat crackers with a spread of lowfat vegetable cream cheese.
*I like to take crackers and top with the salmon salad. ENJOY!*

Easy Chicken Cacciatore

EASY CHICKEN CACCIATORE

Ingredients 4 skinless chicken breast halves on the bone, about 2 pounds Salt and freshly ground black pepper 2 teaspoons olive oil 1 medium onion, thinly sliced 1 red bell pepper, thinly sliced 1/2 pound white mushrooms, thinly sliced 2 garlic cloves, minced 1/2 cup dry white wine 1 (14 1/2-ounce) can whole tomatoes in juice, chopped and juice reserved 1/2 teaspoon dried oregano 1/8 teaspoon red pepper flakes or more to taste Directions Rinse the chicken and pat dry with paper towels. Season the chicken with salt and pepper. Heat the oil in a saute pan over moderately-high heat. Brown the chicken on both sides, about 8 minutes. Remove the chicken. Reduce the heat to moderate. Add the onion and pepper, cover and cook, stirring occasionally, until the vegetables begin to soften, about 5 minutes. Add the mushrooms and cook, uncovered and stirring occasionally, until the mushrooms begin to brown. Add the garlic and cook, stirring, for 30 seconds. Add the wine and cook until reduced by half. Add the tomatoes and juice, oregano, red pepper flakes and 1/4 teaspoon of salt and simmer the mixture covered for 10 minutes. Return the chicken breasts to the pan and simmer, covered, until the chicken is just done, about 20 minutes longer. Serves: 4 Calories: 302 Total Fat: 5 grams Saturated Fat: 1 gram Protein: 45 grams Total carbohydrates: 12 grams Sugar: 6 grams Fiber: 3 grams Cholesterol: 105 milligrams Sodium: 418 milligrams *DID YOU KNOW? Tomatoes are full of "lycopene" which is is known to fight cancer, prevent wrinkles and heart disease, and keep your cells strong to fight disease! So enjoy this hearty lean protien meal, full of tomatoes, and pair with your favorite whole grain pasta for an extra boost of fiber!

The Summer BBQ~Enjoy yourself and still keep your waistline

It's Summer and BBQ's are a great way to gather around the table and celebrate all that is good with your friends! But don't let that big buffet of food make you nervous! You can enjoy yourself and still keep your waistline with these simple tricks:

1. Cut the condiments: watch your servings on things like ketchup, mayonnaise, bbq sauce, sour cream and cheese dips. 1-2 Tbs are a serving, anymore and you are adding tons of sugar and fat to your plate.
2. Opt for whole wheat buns and leaner meats, turkey sausages or turkey hamburgers, even vegetarian choices are great!
3. Grilled veggies instead of mayonnaise based salads
4. A grilled sweet potato
5. Cool off with a popsicle or italian ices, instead of calorie-laden pies and ice creams
6. Be aware of your drink calories, opt for a beer, a glass of wine and unless it's made into those popular"skinny" versions of your favorites, watch those sugar filled mixed drinks (margaritas, etc)

MOST IMPORTANTLY! If you want to indulge in your favorite slice of Grandma's apple pie, or you just can't go without a scoop of Mom's famous potato salad, you can have it! Just use portion control (a slice of pie, or a 1/2 cup of salad will do ya!) and fill the rest of your plate with healthy choices. Do you want seconds? Ask the host if you can bring home a plate and save for tomorrow. No need to eat like it's your last meal.
So go ahead enjoy yourself sensibly at that BBQ and still B-FIT4U!

If you do this...	Then you can subtract this...
Snack on pretzels instead of potato chips	70 calories
Feast on cut veggies, skip the ranch dip	120 calories
Skip the cheese portion of a cheeseburger, opt to top your burger with lettuce, tomatoes, pickles, etc.	100 calories
Load up on salads, just not the croutons	100 calories
Drink wine or light beer instead of frozen blended drinks like margaritas and pina coladas	50-100 calories
Skip granny's potato salad -- Opt for healthier sides such as corn on the cob	70 calories
Eat ice cream from a small cup -- Leave the waffle cones (and the mess) for the kids	90 calories
Have one s'more instead of two	200 calories

QUICK TIP:  If you're heading to a friends for a summer barbecue, offer to bring something. This way you know there will be at least on thing healthy on the menu.



*DID YOU KNOW? The average diner eats almost 3,000 calories, 126g of fat,  109g of sugar in one sitting at a family picnic!  Don't get caught up in the "BBQ Binge!"

Belly Fat!

 Have you heard the term "visceral fat" and just how dangerous it can be? According to Wise Geek:
"Visceral fat is different from other body fat. Visceral fat, also called intra-abdominal fat, refers to the fat that surrounds the internal organs. Subcutaneous fat, on the other hand, is body fat that is close to the skin's surface and is considered less dangerous, and easier to lose, than visceral fat.
Studies have shown that those with visceral fat are more susceptible to heart disease, stroke, diabetes and hypertension. Sedentary people, smokers and drinkers have been shown to have more intra-abdominal fat, or visceral fat, than active people who are non-smokers and non-drinkers. Stress may also be a factor in the storage of visceral fat on the body."

Yikes! So does belly fat gotcha down? Here are some Belly Fat Burners that paired with an active lifestyle, can get you burning that visceral fat in no time, and more importantly, not fearing your next physical!

Burn THAT Belly FAT Foods:

Oatmeal

Almonds

Protien Powder Shakes

Olive Oil

Berries

Eggs

Beans

Lean Meats/Fish

Whole Grains

Green Vegetables (things like spinach/broccoli)

Peanut Butter~

(only a portion though, 2 Tablespoons!)

Dairy (lowfat or fat free)

Avocado (portion is ½ cup serving)

Green tea

Parmesan cheese (high in protein!)

Cannelini Beans

Lactose intolerant? Is Dairy not your friend?

Lactose intolerant? Is Dairy not your friend?
"Lactose intolerance, also called lactase deficiency and hypolactasia, and is the inability to digest lactose, a sugar found in milk and to a lesser extent milk-derived dairy products." ~Wikipedia

I know first hand all about lactose intolerance, as my husband discovered his intolerance to dairy over 6 years ago. And since then I have changed our diet and my cooking style to accomodate his new dairy- free lifestyle.(that's why you see why my recipes on this blog contain things like almond milk alot) Of course, when you or someone close to you, finds out that dairy is a big no-no, in their life, it can seem daunting. But it doesn't have to be! There are so many great substitutions on the market, to help you in re-thinking your meal planning that with a few simple substitutions, you (and they) won't miss the dairy! Not to mention going dairy-free means lowering your cholesterol levels lower, relieving allergies, and lessening the fat in you diet! So even if you don't have a food allergy, you can still benefit from going dairy free in some of your favorite recipes!
Here are some of my favorite substitutions for your dairy favorites:
Almond milk or Soymilk (though I prefer Almond, as it has a more neutral taste for recipes and drinks)
Smart Balance ("butter" spread)
Almond Dream ice cream and frozen treats
Veggie Shreds ("cheez" slices)
Tofutti "Cream Cheese" and "Sour Cream"

And what kind of person would I be without letting you know that you can be intolerant to dairy but still have cheesecake! Yes Cheesecake!!

Here's my favorite Dairy Free Pumpkin Cheesecake Pie. I have served this at many a fun holiday occasion, Thanksgiving, etc and nobody knows it's dairy free! Cheesecake with little cholesterol? You betcha!

Dairy Free Pumpkin Cheesecake Pie

Ingredients
1 c. granulated sugar
2 tubs (8 oz. each) Tofutti Better Than Cream Cheese
1 can (15 oz.) pumpkin puree
2 eggs
1 1/4 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1/4 tsp. salt
9 inch graham cracker pie crust or pastry pie crust, whichever you like! (and make sure to read your ingredient list on packaging for any hidden milk product!)

Directions
Preheat oven to 350 degrees

Beat Tofutti brand cream "cheese" and sugar together. Add pumpkin, cinnamon, nutmeg, and salt. Add eggs and beat entire mixture until smooth.

Pour into 9 inch pie crust.

Bake at 350 degrees for one hour or until a knife inserted into the the center comes out clean.

Let cool and enjoy!!

SIZE Matters!

You have heard it time and again, "everything in moderation", "portion control", "serving size". And did you know that if you follow those rules, you will cut your calories and lose weight! Oh yes, as simple as that! Eat a variety of foods, and still incorporate your treats, and all you have to do is remember your portion sizes, YES!  How do I do this, you ask? Read the label, use a food scale, use measuring cups and spoons, and if you don't have any of those on hand, here is a handy chart to get you re-thinking your brain from "super-size" to the correct portion.

Get up and GO! Exercise and how to fit it in!

I know you're busy. Everyone is, but taking time for yourself and staying active is a vital part of helping you to stay on the go! If you don't take the time to exercise, you will ultimately find yourself too tired or too sick to keep up the pace of your busy life. But when it seems like there's not enough time in the day to fit it all in, how do you fit in exercise? Well, first, as with anything, you have to make it a priority, WHY? Because it is the one of the most important things you can do for yourself (along with a healthy diet). And in the long run, you will be able to stay more focused and on task with all the other "busy" in your life by taking in the simple steps of becoming staying active.  

 

HEY THERE, GYM RAT!~How many of you have a gym membership and have said these words "I just can't find the time to get to the gym" Well guess what, you don't need a gym or fancy equipment to get in shape. And I speak from experience, as I have never loved the gym, I do enjoy being active, though, and so if you're like me finding alternatives to the gym are a must.

Here are a few simple ideas to get you going:

Jump rope, exercise balls, and exercise bands

Free Weights (5  or 10lb dumbells, kettlebells)

Exercise DVD (TheFirm series are my favorites)

Just put on your sneakers and powerwalk or run around your neighborhood

 

*Not sure how to get started with the above "equipment" FITNESS Magazine has wonderful cardio and cardio/strength exercises listed with pictures, each month to help you. And as mentioned exercise DVDs will help you to set-up a routine, as well and can be found right at your local discount store, or internet*

 

Think a fitness trainer is out of your price range? How about training with one for 1 day to get you started in knowing what types of exercise works best for your body. Fitness trainers are happy to help with as little or as much knowledge you need from them. Spend an hour with one, picking their brain about what works best for your busy lifestyle.

 

HOW MUCH DO I NEED TO EXERCISE?

You don't have to train for a marathon right out of the gate! Finding 30 minutes, 4-5 days a week is a great way to start. Are you a morning glory? Do it first thing before you can talk yourself out of it! After work junkie? Then take a brisk walk after dinner to get that heart pumping. And don't think of exercise as a dirty word, instead use that time to clear your head, and release the stresses that are bogging you down. Before you long, you will be looking forward to that 30 minute reprieve from your otherwise busy life! It's your life, B-Fit4U!

Yankee Girl's Guide to Southern Cooking

I grew up in the North where pizza, cheesesteaks, and Italian food runneth over in the AWESOME department! And now, for many moons, I have had the great pleasure to add to my culinary journey by living in the South, where shrimp and grits, fried okra, mac and cheese and peach pie are staples! But did I mention the BISCUITS??? Oh yes, those clouds of white, flaky goodness! One bite of a biscuit in the South and you'll be slappin' your mama silly! But as my biscuit obsession has grown, I had to figure out a way to enjoy my fun happy treat and not lose my waistline....ya know? Are y'all with me?
The typical biscuit nutrition information looks like this:
Amount per serving

---

Calories 190Calories From Fat 90

---

% Daily Value*

---

Total Fat 10g15%

---

Saturated Fat 3g15%

---

Trans Fat

---

Cholesterol 0mg0%

---

Sodium 560mg23%

---

Total Carbohydrate 21g7%

---

Dietary Fiber 1g4%

---

Sugars 2g

---

Protein 4g

---

Vitamin A 0% - Vitamin C 0% - Calcium 0% - Iron 33%

---

* Percent Daily Values are based on a 2,000 calorie diet*

So the biscuit above is not terrible in the calorie count, if you can contain your serving to just that 1 biscuit, but the total fat is 10g! Not healthy lifestyle friendly! We can do better than that! Below is my "vegan" biscuit, oh yes, no dairy or animal fat equals no cholesterol, and just a pinch of fat! So dig in and read on for the recipe below:

Vegan Southern Style Biscuits

2 cups flour
1 tablespoon baking powder
3/4 teaspoon salt
1/2 cup Smart Balance spread
1 1/2 teaspoons lemon juice
3/4 cup unsweetened almond or soymilk

  Preheat oven to 375. Add dry ingredients to a mixing bowl and mix together with a fork so ingredients are combined thoroughly. Cut Smart Balance into dry ingredients with two forks until the consistency is lumpy, with pea size bits of Smart Balance spread throughout dough. This will make for a flaky biscuit. Measure out almond or soymilk and combine with lemon juice. Let sit for 2 minutes...this will add a "buttermilk" like taste to your biscuit. Add to dry ingredients and combine until dough is tacky but not incredibly sticky.

Gather dough into a ball and place onto a floured surface. Form into a round flat circle, about an inch thick, with your hands. Use a round cookie dough cutter, or small glass cup dipped into flour to prevent sticking, and cut out your beautiful round biscuits. Place onto a lightly greased cookie sheet and bake for approx 15 mintues on 375, or until puffed up and golden brown ENJOY!!

P..S My biscuits have only 127 calories and 0.7g of fat! So go ahead and eat one already!

MOO! MOO!

YUM! Chocolate milk! I have been obsessed with it since as long as I can remember. And did you know that it's good for you? That's right! Research shows that a lowfat chocolate milk  has the right combination of carbs and protein to help you recover after your hard workout. Even better for you than those expensive sports drinks you carry around in your gym bag?
You betcha!
Look at this review from the "Science" page:
According to one study, “Athletes can consider fat free chocolate milk as an economic nutritional alternative to other sports nutrition beverages to support post-endurance exercise skeletal muscle repair.”
So my only question to you is "GOT CHOCOLATE MILK? " :)

Set yourself up for SUCCESS!

I have to say one of my least favorite words I hear often is "diet". It's as close to the word "fail" as you can get. You see if you want to make a change in your weight, lifestyle, fitness routine or any area of your life that needs shaping up, depriving yourself or "dieting" is not the way to go about finding success. CHANGE is in the only viable option! Take a look at your current habits. Ask yourself, "How did I get to this place? What is making me unhappy, and more importantly what steps can I take to improve my situation? Start a food journal for a week;believe me this will be eye-opening! And immediately see, after those 7 days, where it is that you are sabotaging yourself. Don't want to go it alone? Ask for help! Friends, fitness professionals, trainers, weight management coaches will all help you to be honest with yourself. But remember, as we are all here to help each other, what you must learn is that the ultimate change must come from YOU!. It is your CHOICE to make a change!  And asking for help does not mean that someone will make this change for you. Help is guidance, YOU must be the change you seek. And do me a favor, throw out the word diet from your vocabulary; it is only making you suffer from the inside out. Today is the day to start seeing that you hold all the POWER to your own SUCCESS!
Most people are searching for happiness outside of themselves. That’s a fundamental mistake. Happiness is something you are, and it comes from the way you think.~Wayne Dyer

Start with small changes today!
-finding it easier to grab the potato chips instead of a healthier option? Then it's time to set your fridge up for success! It starts at the grocery store, folks! And if you don't buy it, you are not  tempted to eat it.  Fill your fridge and pantry with fast "healthy" food options.....hardboiled eggs, fruit, cut up veggies, lowfat cottage cheese, whole grain breads, peanut butter, nuts, whole grain crackers, greek yogurt,egg whites, almond milk (great in smoothies! twice the calcium of regular milk!)

-even better, CHANGE YOUR STATE OF MIND! Don't think about all the things you feel you can't eat to be healthy. Think of all the options you CAN  have! They are a multitude of good for you eats all around your grocery store. And are you still thinking, "but I don't want to give up my chips?" Then buy portion-controlled size mini bags of your favorites to add to your healthy regimen of good for you eats, as an occassional treat. Do not take away one category of food from your life ever! Unless you have an allergy or an intolerance to a group of food, remember that variety is the spice of life! And telling yourself, "I can't eat bread, or sweets, or dairy, or.....ever again" is a recipe for disaster! In other words, see ya at the bakery next week downing a whole baquette on your own, 'cause that is exactly where you're headed if you exclude certain food groups. Moderation will bring you success!

~It's all about small changes that lead to the BIG SUCCESSES in LIFE!
 Isn't it time you chose B-FIT4U!

Oh Beans!

Beans......or  if you want to get fancy with it, "legumes" are an excellent source of nutrition! They can lower your cholesterol and fight heart disease. Still not sure if your on the "bean bandwagon yet?" Try this delicious lentil salad and promise you'll be finding ways to take your lunch break an hour earlier!

Lentil Salad
Bag of Lentils (boil then simmer 25mins)
Any kind or combo of colorful peppers diced
Any kind of onion diced ( I love sweet Vidalia onion but red onion works great, too!)
Favorite Herbs chopped (basil, mint, parsley are a great combo and refreshing!)
Salt/pepper (to taste)
The juice of 1/2 a lemon
Olive oil (About 2Tbs)

Easy! Yummy! Serve cold or room temp**A BIG thanks to one of our wonderful readers, and my super cool sister, Colleen for sharing her recipe**

Why are lentils so good for you? According to Livestrong:

Lentils are a delicious and healthy type of legume, rich in essential vitamins and minerals such as B-vitamin folate and the minerals iron, potassium and magnesium. Lentils are also relatively low in calories and high in fiber, making them an excellent aid for weight loss and blood sugar control. Use lentils in soup or to make veggie burgers or a lentil spread for celery or crackers, or make a delcious salad chock full of veggies!

One-half cup of cooked lentils provides 115 calories, 8.9 g of protein, 19.9 g of carbohydrate and 7.8 g of fiber. Lentils, like other beans, have a high fiber content, making them useful for maintaining good digestion and preventing constipation. The daily requirement for fiber for adults up until age 50 is 38 grams for men and 25 g for women.

FOOD FOR THOUGHT:

Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice~Wayne Dyer

Balls to the Wall these bites are going to give you some ENERGY!

My good friend and fan of our blog, KC, has bestowed this fantastic recipe on us! AND I had the great pleasure of making (and eating) a couple of these Energy Balls this morning.
Don't like to Bake? No problem, there's no baking involved!
No-Bake Energy Bites Recipe
Ingredients:

• 1 cup (dry) oatmeal (I used old-fashioned oats)
• 1 cup toasted coconut flakes
• 1/2 cup peanut butter (allergic to nuts? Sunbutter is wonderful substitution)
• 1/2 cup ground flaxseed or wheat germ
• 1/2 cup chocolate chips (optional)
• 1/3 cup honey
• 1 tsp. vanilla

Method:
Stir all ingredients together in a medium bowl until thoroughly mixed. Let chill in the refrigerator for half an hour. Once chilled, roll into balls of whatever size you would like.  Store in an airtight container and keep refrigerated for up to 1 week.
Makes about 20-25 balls.  Calorie round-up: approx 55 calories per ball (so 2 will do ya!)

Some other fun substitutions for the chocolate chips (or an addition to them) could include:

• chopped dried fruit (apricots, dates, raisins, etc.)
• dried berries (cranberries, cherries, etc.)
• chopped almonds, pecans, walnuts, or sunflower seeds
• other chips (butterscotch, dark chocolate, milk chocolate, white chocolate, M&Ms, etc.)
• other grains (different kinds of oatmeal, rice cereal, etc.)

Calories, Calories, Calories

I know you don't want to talk about that dirty little word....CALORIES. But it's important to not only know what you're putting into your body, but just how much you're putting into your body. Did you know you can overdo the good stuff, too?  Now I am not saying you have to count your calories for your entire life, but it will make a HUGE difference if you count them on occassion, even if just for a week, or whenever you need to get your eating habits back on track.
How do I this, you ask? First there are tons of wonderful apps you can download on your phone that will quickly add up those pesky little calories for you when you log in your food. Of course if you are more the "stone-age" type, (and no one is judging you for that ;) you can write them down on a piece of paper. And then there's one of my favorite sites www.Calorieking.com that will also add up those calories for you when you log your food in and help you decipher how many calories you should be consuming for maximum weight loss or to maintain your current weight. It's all for the common goal of knowing just how much fuel you are taking in, so you can expend any extra out during your exercise routine. So whether you find yourself falling off the "food wagon" and need to get back on track, or you want to maintain that healthy weight you have worked so hard to get, knowing what you put into your body and how much is KEY!

How many calories should I eat throughout the day for weight loss?

Typical Calorie Consumption at Meal times for a total of 1500 calories a day for weight loss, (add exercise to this regimen and you can lose up to 10lbs. in a month)
Breakfast: about 300 calories
Lunch: about 400 calories
Dinner: about 500 calories
Snacks: about 150 calories each, 2 times a day

USDA Caloric Estimates

Most Americans consume close to their recommended daily caloric requirements. According to the USDA, moderately active men between the ages of 19 and 30 require about 2,600 to 2,800 calories a day. Moderately active women between the ages of 19 and 30 require about 2,000 to 2,200 calories each day. Active men and women generally require about 200 more calories each day, while sedentary men and women require 200 fewer

Individual Caloric Needs

The USDA guidelines are very general and don't take size into account. Although the USDA can give you a rough estimate of how many calories you should eat, the University of Maryland has a more individualized suggestion. To maintain your current body weight, multiply your weight, in lbs., by 12 calories if you're sedentary and 14 if your active. For example, a 24-year-old woman who is 5 feet 2 inches and weighs 110 lbs. would only need between 1,320 and 1,540 calories to maintain her current weight--far less than the USDA recommended 2,000 to 2,400 calorie range. Very athletic people may need more than 14 calories per lb.

Nature's Sweet Treat!

Don't have a sweet treat for your mama yet? Does she insist that she's watching her waistline but you know she loves a little indulgent treat on Mother's Day? Are you already hinting to your own family what you would like to have to celebrate for your own special occasion, graduation or birthday? Well, then Shari's Berries is your place to make an order on some delicious fresh berries! Sure they are dipped in chocolate, but if you're going to have a little treat, shouldn't you get some antioxidants in there as well? That's right.......

BERRIES are a SUPERFOOD! What does that mean for you? Whether you want to indulge every once in awhile by having them dipped in dark chocolate, or place them onto your very own fiber rich cereal, oatmeal or layer them in a lowfat yogurt parfait....raspberries, blueberries and strawberries are rich in vitamin c, antioxidants (which fight free radicals that cause chronic diseases) and fiber!! So whatever day your celebrating, make sure to celebrate your health first, by adding a little bit of nature's sweetness into your life, with berries!
Check out Shari's Berries at:
http://www.berries.com/

Hey there, Skinny Girl!

Did you know that.......

Alcoholic drinks can significantly increase your caloric intake in one shot or just a few sips. They are typically just as high in calories as sugar-laden sodas! (not to mention they slow down that metabolism you have been working so hard at the gym for!) Does this mean that with the weekend coming you can't have a cocktail? Of course not, but as with all mindful eating, you have to practice "mindful drinking" because those are part of your overall calories, too. SO enjoy your cocktail, but know before you go swimming in that margarita the size of a fish bowl, the kind of damage you are doing to your new healthy lifestyle. This guide will help you understand the approximate caloric content of selected alcoholic drinks. .........

200 Calories or Less

·                        beer (12 oz.)

·                        rum (2 oz.) and Coke (5 oz.)

·                        Tom Collins (1.5 oz. gin, mix, and 2 oz. club soda)

·                        hot buttered rum (6 oz.)

·                        margarita cocktail (3 oz.)

·                        whiskey sour (2 oz. mix and 1.5 oz. whiskey)

150 Calories or Less

·                        martini (2 oz. gin and .5 oz. vermouth)

·                        bloody Mary (6 oz.)

·                        brandy (2 oz.)

·                        most light beers (e.g., Bud Light (12 oz.)

·                        daiquiri cocktail (2 oz.)

100 Calories or Less

·                        red wine (4 oz.)

·                        white wine (4 oz.)

·                        sangria (4 oz.)

·                        champagne (4 oz.)

·                        gin (1.5 oz.)

·                        rum (1.5 oz.)

·                        vodka (1.5 oz.)

·                        whisky (1.5 oz.)

FUN NEW "Skinny Cocktail" CHOICES AT THE BEVERAGE STORE:

 http://www.skinnygirlcocktails.com/

http://volispirits.com/home.php

Thirsty for LIFE!

Did you know that you could be confusing that "hungry" feeling with being thirsty? That's right! Before you reach for the fridge, grab a glass a water! Water assists not only in flushing those toxins from your body, but aids in digestion and blood circulation.

And after 15 minutes of drinking, if you're still hungry, then go ahead choose a healthy snack, one worth the calories, not those empty ones you find in chips, pretzels, etc. Something fiber rich, protein possessed and/or lowfat...... but don't forget to wash it all down with a nice, cold glass of water. BECAUSE an 8oz glass of nature's finest resource will keep your weight loss (or managment) on track! Like something with carbonation but not the empty calories of soda, or the addictive properties of diet soda? Try sparkling soda water and add fresh fruit, lemons, limes, strawberries, oranges, even cucumbers. It will give you all the flavor without artificial sweeteners. SO DRINK UP and B-FIT4U! :)

Yet another product I can't live without!!

Whole grains! Vitamins! Lowfat! Low-calorie! Gluten free! Dairy free! On the go for your busy lifestyle? AND it's a WAFFLE?? Yep! And VANS has cornered the market on all kind of great breakfast treats that will have you waking up early for that most important meal of the day! (and still loving that number on the scale!)

Just look for them in your grocer's freezer aisle and jumpstart your day with a healthy breakfast!
Check out all VANS products at: www.vansfoods.com

Summer vacation is right around the corner, did you pack your travel snacks?

Healthy Travel Snacks List and Tips:

Summer vacation is right around the corner, but you don't have to be a slave to the drive thru! Pack snacks for you, your family, your friends, and everyone will be a happy camper!

Eating Healthy Snacks in the Car (or on the airplane or in your winnebago you adventurous one!)

• Vegetable sticks, cherry tomatoes
• Peanut butter and crackers
• GORP (peanuts, raisons, dried fruit, Cheerios, almonds, chocolate chips, or whatever else you want to throw in there)
• Granola or favorite protein or fruit/nut bar
• Fruit (apples, oranges, grapes, pears, and bananas travel well)
• Peanut butter and jelly sandwiches
• Edamame
• Popcorn
• Pita chips
• Pickles and olives
• Hummus (goes great with celery, carrots, and pita chips)

      ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Load up on fresh-cut vegetables and fruit. Bring along a small cooler with ice packs to keep your snacks fresh.
• Bring plenty of water. It will keep you hydrated and, if you spill it, won’t stain the upholstery like sodas.
• Individually wrapped portions of string cheese or vegetarian cheese alternatives can be kept in the cooler with the fruit and vegetables. They are a great source of calcium and protein.
• Bring baked whole grain crackers along on your trip. This is good for added fiber and nutrients.
• Don’t overindulge in greasy chips. There are baked varieties that have a lot less unhealthy fats. You need to watch how much you eat of those too, however, since they don’t offer much in the way of nutrition.
• You can also pack sandwiches made with whole grain bread and peanut butter or lean meats. Keep these in the cooler, too.
• Nuts such as almonds, cashews, and walnuts contain polyunsaturated fats and are easy to take on a trip in either individual bags or larger containers.
Hummus (goes great with celery, carrots, and pita chips

White Chicken Chili

You asked for it! More recipes! Well, I have to say Chili is one of my all time favorite foods! It's comforting, satisfying and full off good for you things! And when you're living a healthy lifestyle, you need good for you food that isn't going to leave you hungry, right?!  And if you're busy like the rest of us, you need  a meal you can get on the dinner table fast! That's exactly what this recipe will do for you!
Enjoy!
~FoodieGirl

EASY ONE-POT CHILI

1 package perdue short cuts chicken, chopped into bite size pieces 1 large onion, chopped 1 medium green pepper, chopped (if available, you can do a poblano pepper instead, adds great flavor!) ½  a red pepper chopped 1 can Rotel (that’s the tomato/cilantro/and lime one) 1 can white beans 1 jar of light Alfredo sauce (this is the secret ingredient! Shhhh! it's a secret! And it’s soooooooo good!!!) ½ cup chicken broth (or as needed) 1 package of chili seasoning mix Saute chopped onion and green peppers until translucent. Add Rotel (juice and all) and beans,with liquid. Bring to a simmer, then add chili seasoning mix and Alfredo sauce. Allow to simmer and add chicken broth, only if you feel the chili is too thick. (Add until you have desired consistency) If it doesn't have enough kick for you, add a dash or two of hot sauce. Serve up with some store bought corn muffins or salad and you have a meal! Calories: 370

CRAVINGS!!!!

WOW! Temptation is everywhere, right?! Whether you are driving past your favorite fast food place (they must put a fan on those fries and waft it into the air, to tempt you right??) Or you're at the grocery store minding your own business, when a cupcake jumps out at you calling your name! Temptation causes all of to have some unsavory cravings that wreak havoc on our waistlines. Now I am not saying you should never indulge sensibly in your favorite treats, but if you do that everyday, the craving that you thought would leave you satisfied, will only drain your energy, zap your healthy lifestyle and well, slowly creep on the pounds. So what's a person to do?? Here's some quick tips to keep your tastebuds satisfied until there's cause for celebration with a cupcake :)

Healthy alternatives to common junk-food cravings.

Instead of ice cream
Try sorbet, popsicles, low-fat fro-yo, or dairy free almond ice cream

Instead of doughnuts, pastries
Try whole-grain toast with jam ( a quick fix for that sweet tooth)

Instead of cookies, cake, pie
Try angel food cake; graham crackers and peanut butter; low-fat banana, zucchini or pumpkin bread; oatmeal with brown sugar and cinnamon; low-fat pudding, banana dipped into dark melted chocolate

Instead of candy
Try trail mix (be aware of portions on the packages)

Instead of an overindulgent chocolate moment
Try low-fat chocolate milk (I am telling you, it works!)

Instead of chips
Try popcorn (air-popped or light microwave), pretzels, whole-grain cereal (why not? cereal is a great snack food, pack it into a little baggie for a snack on the go and you won't even need milk!)