SOUP'S ON!

I know what you're thinking...I am crazy thinking about SOUP as the temps begin to soar once again throughout the country, BUT I just can't keep this information to myself! I have a diet trick for you that you're just going to LOVE! And it's all about SOUP!!!

You see soup, when you're trying to lose weight or maintain a healthy balance, is the perfect snack or entree! It's fillling and satisfying, unlike those tired old carrot and celery sticks you have been trying to choke down in an effort to lose weight. So next time you reach for something less satisfying, think SOUP! And guess what? It's also a great starter course when you're at a restaurant, as it will fill you up with it's satisfying aromas and flavor, and you'll be less likely to overeat at the rest of the meal!

Our friends at LIVESTRONG tell us:
"Watery foods, such as soups, can help you lose weight because of their low calorie density, or relatively low number of calories compared to their serving size. Individuals who eat clear or broth-based soups may have a better chance at controlling their weight, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Fiber and protein are filling nutrients, so choose a soup with ingredients such as vegetables, beans and lean protein."

This recipe I just tried last night and all I can say is YUMMMMMMMY!
So full of flavor and deliciously filling! Just perfect for a summer night, even in this heat! It's fresh and fragrant and packs a power punch of fiber, and you can make it in a jiffy!! Perfect to fill up your belly with great nutrition! And with only 200 calories for each 1 cup serving (that includes 1/2 a handful of croutons) you can't beat it!

Rosemary White Bean Soup with garlicky croutons
1 tsp olive oil 1 large white onion, diced small
4 celery stalks, diced
1 Tbs. fresh rosemary
4 garlic cloves, minced
Two-14 ounce cans of Great Northern White Beans or Cannellini beans, drained and rinsed
6 cups chicken broth (or vegetable broth, if you are vegetarian)
Kosher salt and freshly ground pepper to taste

Croutons
1/2 french baquette
2 Tbs, olive oil
1 Tbs garlic powder
Kosher salt and freshly ground pepper to taste
MAKE THE CROUTONS: Cut the baquette into bite size cubes. Toss bread cubes with olive oil, garlic powder and a pinch of both salt and pepper. Place onto foil-lined baking sheet and broil on high for 2 minutes, then flip croutons over and broil for 1 more minute. Take note: keep an eye on bread cubes when broiling them, each oven cooks differently and these can burn quick!

MAKE THE SOUP: Heat a large soup pot with olive oil. Add onions and celery and cook until translucent. Add rosemary and garlic and cook for another 2 mintues. Add beans and broth and simmer gently for 15-20 minutes. Remove soup from heat, and allow to cool slightly.  Puree soup in a blender until smooth. Season with salt and pepper to taste.
Ladle soup into bowls and top with croutons and a drizzle of olive oil, a pinch of cracked black pepper and ENJOY!!!

Makeover Mexican

I don't know about you, but mexican food has always had a hold on me. The salsa alone makes me swoooooon! But going "out" for mexican can be a real dooooozy on your waistline....the bowl of fried tortilla chips alone can cause you to rack up an extra 500 calories before you have even ordered your entree! So what's a foodieGIRL to do when mexican is what she desires? Well here's some tips (at botom of the page) from our friends at the American Heart Association  to help you navigate that menu, avoid all the saturated fat and sodium that comes with the price tag of a mexican meal. and still come home deliciously satisfied! P.S. And order a regular sized margarita (skinny) which means without all that extra sugary sour mix. It will not only taste better with fresh lime, agave nectar and the finest tequila, but will save you on all those extra calories from the unnecessary sugar. You don't need to go swimming in a fishbowl, save that for the fish!

Mexican at home is really simple too! The benefits are are amazing! You can control the quality of ingredients, fat and sodium and even eat mexican more often when you make it at home! So next time you're craving some of your favorite mexican dishes, rework those recipes at home with fresh ingredients and lowfat options.

Here's one of my "go-2's" when I want to satisfy my nacho craving! (Picture at top of this page)

Craving Nachos?

1 serving of blue or yellow corn tortilla chips (15 chips)

(brand Garden of Good Eatin)'

1 cracker barrel lowfat cheddar cheese stick

1/4 of an avocado diced (healthy "good fat")

2 Tbs. black beans

2 Tbs. salsa

Place chips onto a microwaveable plate. Top with black beans and cheese. Melt in microwave for 30-45 seconds, until cheese is melted. Top with avocado and salsa. ENJOY!

HOW DOES THIS STACK UP?

serving.... 1 plate of nachos

Restaurant Nachos: 600 calories.

Reworked Home Version: 325 calories

MEXICAN RESTAURANT MAKEOVERS~American Heart Association

Flour tortillas	Corn tortillas
Nachos	Grilled shrimp
Carnitas (fried beef or pork) or chorizo (sausage)	Grilled fish or chicken breast
Refried beans	Frijoles a la charra or borracho beans and Spanish rice
Full-fat sour cream and cheese	Salsa, pico de gallo, cilantro, jalapeno peppers
Quesadillas (flour or corn tortilla, filled with meat and cheese and fried)	Chicken fajitas (marinated chicken grilled with onions, green peppers, lettuce, diced tomatoes with a soft corn tortilla)
Chalupas and tacos	Taco salad or fajita salad (don't eat the tortilla shell and ask for low-fat sour cream) Chicken or beef enchiladas with red
Flautas (crisp, rolled tortillas stuffed with shredded meat and topped with a sauce); chimichangas (flour tortillas filled with spicy meat and Monterey Jack cheese, fried and topped with tomato sauce); burritos (large flour tortillas filled with beans or meat, served with tomato sauce and topped with shredded cheese)

Culinary and Fitness Inspiration!

Is your workout becoming routine? Are you having trouble coming up with fresh new meal ideas? Here are some of my favorite culinary and fitness magazines that are always bring me inspiration. Whether it be from the recipes or the workouts, they are sure to breathe some life into your healthy journey!

"There are limits to material growth, but no limits to inner enlightenment" -Wayne Dyer

Whole Living-one of my absolute faves for three reasons, full of quick go to healthy and delicious recipes, wonderful workout plans, and makeovers for your spirit! A must-read in my chapter, how about yours?

Fitness- well the title of this magazine says it all, full of great inspirational articles to get you off that sofa and moving! Plus quick workouts to change-up your routine and get your heart pumping, when your old workout has become boring!

Clean Eating-this concept and tag phrase"clean eating" came into vogue a few years back. What does it mean? Just working over your favorite recipes to include good for you whole food ingredients, that are lowfat, too! This magazine delivers with wonderful recipe makeovers of your favorites, without sacrificing flavor!And guess what? You'll never miss that fat!

DID YOU KNOW? In order to keep yourself from hitting that dreaded "plateau" in your workouts, you must change up your exercise routine frequently. That's right! Whatever your routine, try changing these variables listed below, 2-4 times a week for maximum benefits to your body, always including both cardio and weight training for the best results.

1. Weight

2. Sets


3. Reps


4. Rest times
*Weights, Fitness Equipment, and Workout Classes seem daunting? Not sure where to start? Contact a local gym for a one time session with a trainer that will help you to set up a workout that works best for your needs. Whether at a large gym facility or a smaller boutique wellness center, they often offer free trial offers to potential clients. So go ahead, pick the brain of a professional to figure out what works best for your body, lifestyle and schedule. So whether working out at home, with a friend, or at a gym suits your style best, the trainer can point you in the right direction to adopt exercise into your everyday schedule. BECAUSE if there's time to TIVO, there's time to get a 30 minute workout in, don't you think? wink wink

All the PASTA-bilities!

I can't imagine a world without PASTA! And yet, so many of you are telling me the first thing to go when you're trying to lose those unwanted pounds is...pasta!! Oh dear, that dreaded word "carbs" has infected your brain in such a negative way, but you're not alone. Somehow in our society "carbs" have become the enemy and yet everyone seems to be on a diet and obesity rates are soaring....hmmmmm something isn't adding up. And I'll tell you what....pasta is not the enemy! Processed foods and refined sugars, those are the enemy. When you eat a balanced diet full of "real food" you're already on your way to a healthier you! So skip the fast food drive-thru, and opt to pack your lunch. Go to your favorite Italian restaurant and get that bowl of pasta, just ask for an extra plate, to portion out a serving. Save the rest for later and fill the rest of your plate with a wonderful fiber-rich salad. Believe me, you will be satisfied and as a bonus for using mindful portion control, you can have that wonderful glass of vino on the side!  And don't stock up your freezer with frozen meals full of sodium and processed ingredients. Instead, take the time, for YOU, at the beginning of the week, to stock your fridge and pantry with quick go to ideas for meals, so that when the time-crunch of life is weighing you down, your waistline won't be too.
So remember WHOLE FOODS means REAL FOOD.....if the list of ingredients on something you're eating is unrecognizable, don't eat it. If it didn't come from the garden or the farm, it's processed. Go back to the basics when it comes to food, and don't throw out those carbs just because "society" is telling you to. If you look around "society" is the one on a diet; You don't have to be!

Tips to remember when staying on the healthy track of life:
Portion control (use a food scale and/or teaspoon and cup measurements for a week to measure your food and help you start to "eyeball" what a portion actually is!)
Serving size (read your labels, it's all right there for you!)
Avoid foods that are processed and filled with refined sugars
Whole Foods-if it came from the farm or the garden, or as I like to say "Of this Earth"~you're good to go!
And always B-FIT4U!

Sicilian Summer Pasta (makes 4 servings)
A wonderful light pasta for the summer with a wonderful combination of mint and basil, so refreshing!

1/2 cup fresh mint
1/2 cup fresh basil
1/2 cup walnuts or almonds (full of heart healthy antioxidants, promotes weight loss)
3 Tbs parmesan (fresh or grated)
2 Tbs extra virgin olive oil
1 Tbsp lemon juice
1 clove garlic
1/4 tsp red pepper flakes
salt and black pepper to taste
1 box of spaghetti (whole grain varieties will give you some extra protein)

Pulse in a blender or food processor, all above ingredients until smooth. If a little tough, add more extra virgin olive oil for smoother consistency. Season with salt/pepper to taste. Toss pesto with warm cooked pasta and serve. ENJOY!
Calories per serving: 227

Another GREAT product I can't live without!

Let's talk mayonnaise....so many choices out there, regular, lowfat, nonfat, good for you, bad for you? Well, as I often like to say and practice in my own life, "everything in moderation". So follow your serving sizes (on the label of the bottle) to know exactly how many fat and calorie servings you are having before you slather that sandwich, potato salad, etc with this popular condiment. And something to keep in mind, mayonnaise is made from eggs...SO if you or someone you love is allergic to eggs, or watching their cholesterol, and want an alternative to the original, this is a great option...VEGANNAISE! It's one of those products that I can't live without!

What is it you ask? Well it's just like your old favorite mayonnaise, but without all those eggs and cholesterol. Want to know more? Follow Your Heart makes this wonderful product and has tons more products you just have to check out!  http://www.followyourheart.com/frequently-asked-questions/products/vegenaise/#question-5
Here's to your health!~FoodieGIRL

It's another hot one out today, let's get Chili!

It's almost the weekend! Time to spice things up with an easy dinner that is sure to be a crowd pleaser! This chili recipe  packed with fiber-rich beans, lean protien and veggies is a healthy dream!
Three Bean Chili~Ellie Krieger

• 1 tablespoon olive oil
• 1 onion, diced (1 cup)
• 1 red bell pepper, diced (1 cup)
• 2 carrots, diced (1/2 cup)
• 2 teaspoons ground cumin
• 1 pound extra-lean ground beef (90 percent lean) or ground turkey, if you prefer
• 1 (28-ounce) can crushed tomatoes
• 2 cups water
• 1 chipotle chile in adobo sauce, seeded and minced
• 2 teaspoons adobo sauce from the can of chipotles
• 1/2 teaspoon dried oregano
• Salt and freshly ground black pepper
• 1 (15.5-ounce) can black beans, drained and rinsed
• 1 (15.5-ounce) can kidney beans, drained and rinsed
• 1 (15.5-ounce) can pinto beans, drained and rinsed
• Heat the oil in large pot or Dutch oven over moderate heat. Add the onion, bell pepper and carrots, cover and cook, stirring occasionally until the vegetables are soft, about 10 minutes. Add the cumin and cook, stirring, for 1 minute. Add the ground beef; raise the heat to high and cook, breaking up the meat with a spoon, until the meat is no longer pink. Stir in the tomatoes, water, chipotle and adobo sauce, oregano and salt and pepper. Simmer, partially covered, stirring from time to time, for 30 minutes. Stir in the beans and cook, partially covered, 20 minutes longer. Season, to taste, with salt and pepper. Serves: 8; Calories: 295; Total Fat: 8 grams; Saturated Fat: 2.5 grams; Protein: 22 grams; Total carbohydrates: 35 grams; Sugar: 8 grams; Fiber: 10 grams; Cholesterol: 37 milligrams; Sodium: 512 milligrams

And remember this weekend, to continue on your health journey, one step at a time is to B-FIT4U :)

"You are always a valuable, worthwhile human being -- not because anybody says so, not because you're successful, not because you make a lot of money -- but because you decide to believe it and for no other reason.”~Wayne Dyer

Wattaaa-Lottaa MELON!

It's definitely been Summer for weeks now, but today, June 21 is officially "The First Day of Summer", as it is the longest day of the year! And watching the news this morning, I can see that the temps are not only steamy here in the South, but soaring all over the country! How do you cool off in this summer heat? Try these quick and easy recipes with watermelon to keep yourself hydrated, satisified and full in between your workouts. And don't forget to drink plenty of water! Regulating your body temp during workouts, especially fitness routines that are outside during the summer is key to staying well and taking care of yourself, even in the hottest conditions.

WATERMELON SALAD WITH FRESH MINT

1 (5-pound) watermelon

1 Vidalia or other sweet onion

1/4 cup red wine vinegar
Salt and pepper

1/2 cup extra-virgin olive oil

2 tablespoons chopped fresh mint

4 ounces feta cheese, crumbled

6 whole mint sprigs

Cut the flesh from the melon and cut into bite size pieces, removing and discarding the seeds, and set aside. Peel and slice the onion into rings.
In a small bowl, combine the vinegar, salt, pepper, and whisk until salt is dissolved. Slowly whisk in the olive oil, a few drops at a time. Add in the chopped mint, taste, and adjust seasonings.
In a large bowl, combine the melon, onion, and feta. Pour the dressing over the melon mixture and toss gently until everything is coated and evenly mixed. Garnish with mint sprigs.
To serve, divide salad among individual plates and garnish with mint leaves.

Aqua Fresca-Watermelon
2 cups cold water

2 cups watermelon (rind removed), seeded and chopped*
2Tbs Honey or Agave Nectar
Juice of 1/2 lime (no more than 1 tablespoon)
Ice cubes or crushed ice (optional)


Cut the watermelon into roughly 1-inch cubes. If you're using other fruits, prepare them accordingly, removing seeds or skins and cutting into small pieces if necessary.
In a blender or food processor, combine water, watermelon, sugar, and lime juice until smooth. NOTE: Traditionally an authentic aqua frescas are made without blenders and done by simply mashing the fruit with a fork or masher before adding the water and sweetener.
Pour mixture through a strainer into a pitcher, forcing through most of the pulp. Chill at least 30 minutes before serving. Serve with or without ice cubes.
As a decorative touch, add slices or chunks of matching fruit just before serving.
Makes 2 servings.

Variations:
Agua de Melon - Use cantaloupe or any other melon
Agua de Fresa - Use strawberries - Strawberry Agua Fresca
Agua de Papaya - Use papaya with the addition of some lime juice
Agua de Pina - Use pineapple - Agua de Pina
Agua Fresca de Pepino - Use peeled, and seeded cucumbers with the addition of lime juice.

DID YOU KNOW?
Watermelon is good for you! Loaded with vitamin A and C (fights off cancer and free radicals) High in beta carotene and lycopene (more than a tomato!) And it's very cleansing to the kidneys as it acts as a natural diurectic (and doesn't everyone want to fight the bloat!) So drink up! Eat up! And enjoy your watermelon this summer!

It's just so un-FAIR!

Anyone else out there looking forward to all the Summer county fairs? Such a great time to gather friends and family to ride the rides, play the games for fun prizes, and of course the food!! Did you know that in a recent survey more than half of fair goers said they go to the fair, simply for the food! And of course, thay makes sense, they are so many fun choices! But some of your favorites could wreak havoc on your healthy journey, so let's break it down calorie wise to help you make the most informative decisions when choosing to indulge in your favorite fair treats........

Food Fair Favorites

•Chili cheese dogs (500 calories)
•Jumbo corn dogs (375 calories)
•Regular corn dog (250 calories)
•Funnel cake (760 calories)
•12 oz. Icee (160 calories)
•Frozen Lemonade (760 calories)
•Turkey Leg (1135 calories)
•Philly Cheesesteak (630 calories)
•Gyro (680 calories)
•Individual cheese pizza (670 calories)
•Cotton Candy (625 calories) or small (171 calories)
•Large Cinnamon Roll (730 calories)
•Chili fries (700 calories)
•Fried Sweet Potato Fries (750 calories)
•Candied Apple (330 calories)
•Chocolate Coated Frozen Banana (240 calories)
•Nachos (860 calories)
•Fried Mushrooms with Ranch dressing (560 calories)
•Dippin' Dots (170 calories)
•Snow Cone (270 calories)
•Kettle Corn (600 calories)
•Pop Corn (900 calories)
•Crème Puffs (335 calories)
•Fried Twinkie (420 calories)
•Fried Snickers (444 calories)
•Fried Onion Blossom (1329 calories)
•Fried Dough (720 calories)
•Onion rings (3 rings at 309 calories)
•Soft Pretzel (340 calories)
•Fried Oreo (98 calories)
•Foot Long Hot Dog (470 calories)
•Small Frozen Yogurt (340 calories)
•Corn on the Cob without butter (180 calories)
•Chili (280 calories)
•Curly Fries (620 calories)
•Belgian Waffles (650 calories)

Shocking, right?! But this does not mean you shouldn't be able to have some fun with these indulgences every once in awhile. I mean, how often are you at the fair, right? So here's some great tips from our friends at "healthy diet habits" on how to avoid the pudge and still give a nudge to your favorite fair favorites!
•Avoid any food that is fried at the fair because let's face it fried foods and rides do not mix anyway!
•Know your choices. Carry a copy of this list to use when you are tempted!
•Plan your indulgences at home before you are lured into unconscious eating!
•Allow one fair splurge. Plan your favorite so you do not deprive yourself! (this is my favorite one!!)
•Eat a healthy lunch or dinner at home. Never good to go to the fair starving.
•Share fair treats with a friend. (another favorite!)
•Drink water only, as fair drinks are loaded with calories mostly from sugar.
•Bring healthy snacks from home even if you leave them in the car.
•See the fair, and save your treat splurge for the end of the time you are there, otherwise you will be continually tempted.

Having COMMITMENT issues?

Are you having commitment issues? That is, you have tried just about every "diet" out there and none to seem to fit your lifestyle? You're not alone! We all wish there was a golden key out there that turned the secret door to weight loss success, but this type of thinking, is ultimately what is causing you to fail. You see, no matter how you slice that apple, eating well and exercising are the only proven ways to not only lose the weight, but more importantly, keep it off! Fad diets are not the answer! They may provide quick results for the short term, putting you on what I like to call the "dieters high"(a place where, because everyone is taking notice of your slimmer figure you think, "Yes, I have this all figured out. I will never eat carbs, sweets, chips, etc again!")  WHAT?! Definitely not realistic! What you really have done is set yourself up for the next diet fail because life is going to happen, (stress, work, loss of sleep, bills) Will you be ready to handle all life has to offer you, the good and the bad, on that all lettuce diet? I think not! 

Listen, no one said this would be easy. Really, is anything worth having in life, easy?? No! If it was, the end result of success wouldn't be as sweet! There is power in the struggle! Knowing you are up for the challenge and ready to commit, is the first step to your weight loss success. I know you're worth it! Now it's time for you to see that your worth it! Everyday is a new day to either start again or make an excuse. Which will you choose? This isn't about the perfect butt or a flatter stomach then your co-workers. This is about first loving who you are and making yourself and your health a priority, for you!. Everything else will follow, the skinny jeans that sit gathering dust in your closet, the bikini rack you wouldn't dare ever look at, and that little black dress you want to fit into just perfectly. It will all still be waiting for you! But for today, take a baby step towards the commitment to making yourself the best you can be. Not for your friends, or your signifigant other, or family, but a commitment to you. It's time to love yourself, it's time to B-Fit4U.

"Commit to thinking about what you want, rather than how impossible or difficult a dream may seem. Every thought of frustration is like purchasing a ticket for more frustration. Every thought that agrees that you're stuck is asking the Universe to send you even more of that glue to keep you stuck"-Dr. Wayne W Dyer

Just NUTTY about GRANOLA!

I love Granola! But have you ever looked at the back of a store-bought package of it? What you thought was a healthy treat can be filled with processed sugars and less than fresh ingredients. So why not make your own? It's fast and easy, you can make a ton of it and store it in your pantry for when you're ready for a boost of oats, nuts and fruit!

I'm "NUTS ABOUT YOU "Granola:

Cooking Spray

3 cups old-fashioned oats

1/2 cup chopped raw, unsalted walnuts

1/2 cup chopped unsalted almonds

1/2 cup chopped unsalted pecans

1/2 cup maple syrup (this is your natural sugar!)

1/4 teaspoon salt

1/4 teaspoon ground cinnamon

1/2 cup craisins

Preheat the oven to 300 degrees F. Spray a large baking sheet with cooking spray.

In a medium bowl combine the oats, nuts, maple syrup, salt, cinnamon and the raisins, if using. Spread the mixture onto the baking sheet and bake until golden brown, stirring occasionally, about 30 minutes. Transfer the sheet to a cooling rack and let cool completely. Store in the refrigerator in an airtight container.

**Now with any granola recipe, feel free to substitute the nuts and dried fruit I suggested, with that which you like best! And for an occasional treat, add some dark chocolate chips after the granola has cooled (so it doesn't melt!) And get your chocolate fix with a nutritional good for you snack, full of fiber!

 And remember, this good for you food is higher in calories (good for you calories, though!!) so don't feel shy about eating it, but remember, as with all foods, even good for you ones, practice your mindful portion control by not forgetting what a serving size is....AND pair it up with your favorite greek yogurt for a protein boost or add fresh fruit on top with lowfat milk for a great breakfast treat anytime of day adding bulk to your meal, but not your waistline.


Calories: serving size 1/2 cup- 290 calories

Satisfy that sweet tooth with 2 ingredients BROWNIES!!

Happy Friday ALL! I don't know about you, but come the weekend I am always ready to satsify my sweet tooth with something oooooey, goooooey and chocolatety!
But how to do this and still B-Fit4U? Try my lowfat brownie recipe, just 2 ingredients!!!

OOOOEY GOOEY CHOCOLATEY BROWNIES

(and guess what no one will know their lowfat!)

1 box low fat brownie mix

(a brand like Betty Crocker)

1 ~15 oz. can of pumpkin

(pumpkin replaces the oil and eggs in the recipe and adds fiber!) 

Mix can of pumpkin in with the mix and mix well.
No need to add any other ingredients.

Bake according to directions on box.

Makes 13 x 9 pan (about 16 servings)

Number of Servings: 16

DID YOU KNOW?

Canned Pumpkin Nutrition

A 1/2-cup serving of canned pumpkin provides 40 calories, 4 g of fiber and 1 g of protein. It doesn't contain fat, and only has 5 mg of sodium. It is filled with vitamins and minerals, including 540 percent of the daily value for vitamin A, 10 percent of the daily value for vitamin C and iron, 8 percent of the daily value for magnesium, 4 percent of the daily value for phosphorus, folate, vitamin B6, riboflavin and calcium and 2 percent of the daily value for thiamine and niacin. Canned pumpkin also provides a good amount of potassium.

Read more: http://www.livestrong.com/article/342690-is-canned-pumpkin-good-for-you/#ixzz1xsGFP13o

 

Amount Per Serving
Calories		139.0
Total Fat		2.6 g
	Saturated Fat	1.0 g
	Polyunsaturated Fat	0.0 g
	Monounsaturated Fat	0.0 g
Cholesterol		0.0 mg
Sodium		116.3 mg
Potassium		54.7 mg
Total Carbohydrate		29.1 g
	Dietary Fiber	1.8 g
	Sugars	0.9 g
Protein		2.3 g

Vegan Cooking for Carnivores!

Are you curious how others are eating out there? Are you a carnivore with a BIG appetite for veggies? Always wondered what those vegetarians  and vegans are eating? Well nothing wrong with dabbling in a few different food lifestyles!

First lets demystify the difference between the two:
vegetarian noun 1. a person who does not eat or does not believe in eating meat, fish, or fowl.  subsists on  fruits, nuts, grain, etc., but may eat dairy and eggs
vegan noun 2. a person who eats plant products only, no animal products at all.

Now I am not getting on my soap box today to tell you that you can never have a steak again. But as we know red meat is not exactly a friend when it comes to cholesterol, etc. Then of course, there's all that terrible  food fodder in the news about the unsanitary and inhumane conditions that certain farmers are keeping their cows and chickens under. So very sad. But again, does this mean you have to forget all kinds of meat all together? Of course not. But being mindful of where your food sources come from is always important, even your vegetables!  And so, when you can, buy locally, do it!  Hit up that farmers market this weekend and get the fresh stuff!

SO, if you're just tuning in, let me repeat, "I am all about moderation". And so with that, I like to change up our dinner week by always including a meat-free night. You can try it, too! It's a great way to dabble in some wonderful vegetarian and/or vegan recipes, and get a few extra vegetables into your healthy lifestyle. Not to mention the fat content of your food and calories will be sliced in half, and your body is going to be thanking you for it!! So let's begin with something that is super familiar  to all of us, to get you started~ LASAGNA!
First recipe listed is a vegetarian version, followed by a vegan version (no dairy):

SPINACH LASAGNA by All Cooks

• 1 8 ounce package whole wheat lasagne noodles, cooked slightly (al dente)
• 1 9 ounce package frozen raw spinach
• 1/2 cup grated Parmesan cheese
• 3 eggs
• 3 cups low-fat cottage cheese
• 3 cups pre-made or store-bought pasta sauce
• 3 cups grated low-moisture part skim mozzarella cheese

Pre-heat oven to 325 degrees.

In medium mixing bowl, beat eggs; add cottage cheese and Parmesan cheese. Spray a 13 x 9-inch glass baking dish with non-stick cooking spray.
Put one layer of slightly cooked lasagna noodles flat across the bottom of the baking dish. Add 1/2 the leaf spinach, pressing down lightly and evenly over noodles. Top with another layer of lasagna noodles. Top this layer of noodles with the cottage cheese mixture; add the remaining spinach. Then add the last of the lasagna noodles laid evenly on top of spinach. Spread pasta sauce evenly over the top; sprinkle with mozzarella cheese. Press down lightly.
Cover baking dish with foil, using foil sprayed with cooking spray and keeping foil off the center of the lasagna. Secure sides tightly over baking dish.
Bake about 1 hour 15 minutes in oven. To lightly brown the top, remove foil for a few minutes at the end of baking time.
Allow to sit for 10 to 15 minutes before serving.
Servings: Provides 10 servings
Calories/Serving: 373 calories/serving
Nutrition: One serving provides approximately: 373 calories, 33 g protein, 33 g carbohydrates, 3 g fiber, 12 g fat (7 g saturated), 110 mg cholesterol, 142 mcg folate, 3 mg iron and 671 mg sodium.

VEGAN SPINACH LASAGNA by the Fat Free Vegan Kitchen

Easy Vegan Spinach and Mushroom Lasagna

Ingredients

• 1/2 lb fresh mushrooms, sliced
• 1 tsp. chopped garlic
• 2 tbsp. water
• 2 24-oz jars of spaghetti sauce (or your favorite pasta sauce)
• 9 lasagna noodles (regular lasagna noodles, uncooked)
• Soy Parmesan (optional)

Filling:

• 10 oz frozen chopped spinach, thawed and drained
• 1 lb tofu (firm, reduced-fat recommended–not silken!)
• 1 tsp. salt (optional)
• 2 tbsp. nutritional yeast (adds a cheesy taste)
• 1 1/2 tsp. oregano
• 1/2 tsp. garlic powder
• 1 tsp. basil
• 1/2 tsp. rosemary, crushed
• 1/8 tsp. cayenne pepper

Instructions

1. Sauté the mushrooms and garlic over medium heat in the 2 tbsp. water until tender; cover between stirring to keep them from drying out. Remove from heat and add the spaghetti sauce.
2. Place the tofu and thawed spinach in the food processor and process briefly. Add the remaining filling ingredients to the processor and blend until smooth. (You may do this without a food processor by using a potato masher on the tofu.)
3. Preheat the oven to 375 degrees.
4. Spread half of the sauce in the bottom of a 9×12-inch pan. Place a layer of noodles over the sauce, using three dry noodles and leaving a little space in between them. Spread half of the tofu mixture on the noodles (I drop it by spoonfuls and then spread it). Cover with another layer of 3 noodles and then spread the remaining tofu mixture over them. Top with a final layer of noodles, and pour the remaining sauce over this. Cover the dish tightly with foil, and bake for 30 minutes. Then, remove the foil and bake for another 30 minutes. Remove from the oven and sprinkle with soy Parmesan and sliced black olives if you want. The lasagna will cut better if you allow it to cool for 15 minutes before serving.

Cooking time (duration): 1 hour 15 minutes

Number of servings (yield): 9

Makes about 9 servings. Nutritional breakdown will change depending on the exact ingredients you use. Using regular (not light) tofu and Barilla Tuscan Herb Pasta Sauce (with 70 calories and 2 grams of fat per 1/2 cup) and no optional ingredients, one serving provides 190 calories, 47 calories from fat, 5.2g total fat, 0mg cholesterol, 809.6mg sodium, 269.6mg potassium

Think your ready to try some more? I just came across this fabulous new cookbook called, you guessed it.........VEGAN COOKING FOR CARNIVORES!! My family adores the meals and you will too!  Getting healthy while eating? You bet! Can you think of a better thing to do for yourself? Here's the book if you want to check it out. Super Easy and Fast Recipes! ENJOY!

Hummus, how I love thee! Let me count the ways!

Summertime! Perfect time for some light, refreshing and oh so satisfying snacks! Having a hard time deciding on some healthy options that will make you still want to wear that bathing suit with pride?
Here are some great options including a recipe for my all time favorite hummus courtesy of Giada:

White Bean and Roasted Eggplant Hummus

• 1 (1 1/2-pound) eggplant or 3 Japanese eggplants, trimmed and cut into 2-inch pieces
• Olive oil, for drizzling, plus 1/3 cup
• Kosher salt, for seasoning, plus 1/2 teaspoon
• Freshly ground black pepper, for seasoning, plus 1/4 teaspoon
• 1 (15-ounce) can cannellini beans, drained and rinsed
• 1/3 cup loosely packed fresh flat-leaf parsley
• 3 tablespoons fresh lemon juice (from about 1 lemon)
• 1 clove garlic
• 1 hothouse cucumber, cut into 1/4-inch thick slices

Preheat the oven to 450 degrees F and place an oven rack in the middle.

Place the eggplant on a parchment paper-lined baking sheet. Drizzle with olive oil and season with salt and pepper. Roast for 20 to 25 minutes until golden brown. Set aside to cool.
In the bowl of a food processor, combine the cooled eggplant, beans, parsley, lemon juice, garlic, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Pulse until the mixture is coarsely chopped. With the machine running, gradually add 1/3 cup of olive oil until the mixture is creamy. Season with salt and pepper, to taste.
Place the hummus in a dipping bowl and serve with the cucumber slices or any of your favorite veggies, or all natural tortilla chips (Garden of Eden makes some delightful chips and does Stacy's naked pita crisps, or bake off your own from your favorite whole wheat tortillas) Alternatively, hummus makes a great sandwich spread too!
Calories: 2 Tbs serving /80 calories

Quick Summertime Snacks to pack for the pool, beach or anytime!

• Vegetable sticks, cherry tomatoes
• 1/2 a peanut or almond butter sandwich on whole grain bread (of course add some jelly if you like!)
• whole wheat crackers and cheese
• 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 (I love Kind Bars, Z bars, and Luna Bars)
• Fruit (apples, oranges, grapes, pears, and bananas travel well)
• 1/2 a turkey sandwich on whole grain bread with extra veggies and hummus spread (to withstand the heat of summer and not go sour on you like mayo)
• Edamame
• Popcorn
• Pita chips
• Pickles and olives
• Hummus, of course! (goes great with celery, carrots, and pita/tortilla chips)
• don't forget those water bottles! sometimes what you perceive as hunger is just dehydration! so when soaking in the sun, drink up! (and I don't mean a margarita the size of your head ;)

PMS, Bloating and all the Fun stuff ;)

UGH! You work so hard all week choosing healthy over junk, and you wake up bloated.......PMS on your trail? Hormones got you down? Well, once a month Aunt Flo, (yes I went there) likes to visit most of us but her visit doesn't always have to be a dreaded mix of emotions and belly bloat. FOOD can actually help in aiding to calm her nerves (and yours!) and help you make it through the visit of even the worst "houseguest" who enjoys wreaking havoc on your hormones.....

AVOID THE BLOAT!
SALT extra water weight, puffiness, and belly bloat? Salt is the culprit, avoid it and use sparingly during this time.  Besides the salt shaker, processed foods (especially those frozen meals, even the so-called "healthy ones") and salt based seasonings are also hidden salt dangers.

TOP 10 FOOD REMEDIES TO HELP REDUCE THE SYMPTOMS OF PMS: (bloating irritability, mood swings and tiredness)~voice network contritbutors, health and fitness

Don't skip meals! "One of the reasons that PMS sufferers turn to the easy processed foods to alleviate sudden or constant hunger is because they have not been eating regularly and sensibly. Skipping meals when you have PMS is a recipe for PMS disaster. Not eating will not reduce bloating, cramps, headaches, nausea, or irritability."
Cravings occur when the body's level of blood sugar drops. Any other craving is an emotional craving. Do not let your body get to the point of cravings, feed it before that happens.
Quick Fix: Follow the grazing method, and eat five to six small, healthy meals to keep the body's blood sugar level."

Eat foods rich in B6 Quick Fix: Eat a handful of nuts and a banana with some yogurt. Or, have chicken breast, some kind of eggs, or sweetpotatoes. Also be sure to incorporate whole grains, and beans into your regular diet.

Eat satisfying healthy"fat" calories, not just during "that time" as PMS starts two weeks
Quick Fix: Have a tuna fish sandwich, salmon for dinner, or snack on pumpkin seeds or walnuts.

Add potassium to your regimen Quick Fix: Drink some orange juice or have a bit a fruit with each meal, bananas, cantaloupe, oranges

Water water water! Drink it! Quick Fix: Make a snack plate with fresh celery, sliced cucumbers, red bell peppers and carrot sticks. Veggies are full of water and then make yourself a large bottle of the free stuff and sip on it throughout the day

Get off the refined sugar, it will only make you more irritable! That is find some natural sugar resources, like fruit or products that are sweetened naturally with maple syrup, agave, cane sugar. But don't overdo it, portion control is key!

Vitamin E Quick Fix: Make a bowl of steamed brown rice and asparagus, top with roasted pecans.
wheatgerm oil, vegetable oils, nuts and seeds, avocados, oily fish, brown rice, asparagus.

Chocolate.....you know you want it, so go for healthy options
Quick Fix: Instead of rich chocolate ice cream, have Fudgsicles or chocolate pudding on hand.

Magnesium can be found in many seeds and nuts, and brown rice.
 Quick Fix: Have some vitamin and mineral rich lentil soup.

Calcium and Vitamin D Quick Fix: Have some asparagus, broccoli, some beet greens, or any other calcium-rich veggies. or a glass of milk!

PSST and don't forget to keep moving! Exercise will definitely elevate your mood; even a simple walk away from your desk for 15 minutes will get those happy endorphins flowing.

Why you just shouldn't skip BREAKFAST

I have to admit, I defnitely wasn't always a breakfast eater. In fact, I can still remember my mom throwing a bagel to me as I would jump into my car and drive off to high school, pleading with me that I needed to start the day out right! And I remember choking down that bagel, not feeling any better about the choice. But hey, you get older, you get wiser and you get tired, yep tired....TIRED of feeling sluggish in the middle of your day. You know the feeling? At first I thought..."Maybe more caffeine will fix the problem" But as we all know, a "quick fix" is never the answer. Then I came across an article in a fitness magazine that just made sense....."BREAKFAST the most important meal of the day!" Of course!
Now it took some time to get used to...planning, remembering, and eating breakfast for those of us "non-breakfast eaters" takes some time getting used to because you're adopting a new habit. But the benefits of this new habit, are well BENEFICIAL and SO IMPORTANT on your HEALHTY JOURNEY! And here's why:

Breakfast is just SO GOOD FOR YOU!

The next time you're thinking of skipping the breakfast, think of the following reasons to return to healthy habits. ~listofhealthyfoods.com

	Fuel food. A healthy breakfast gives you enough nutrition to stimulate your body for hours.
	Better eating habits. Researches have shown those who have breakfast consume more vitamins, minerals, and fiber, and less fat and cholesterol.
	Reduce Calorie. Researches have shown that People without breakfast tend to take more calories throughout the day than those who do not eat lunch.
	Less diabetes risk. Researches have shown that those who have breakfast regularly have much less risk to be diabetic than those who do not have breakfast.
	Weight control. Studies show that people who eat breakfast are actually in control of their weight.
	Raised focus. According to the studies, those who eat breakfast can focus better and be more productive all morning.
	Better memory. Studies have shown that eating breakfast improves memory and learning. In one study College students who had breakfast did 22 percent higher in a test than those who did not have meal in that morning.
	Better fitness. Studies show that those who eat breakfast are more energetic and may spend more time in physical activity than those who don't eat breakfast.
	Better mood. Those who do not eat breakfast may feel more tired, irritable or sad than those who eat breakfast. If you really do not have time, take some fresh fruit with you and that can hike up your mood.
	Stress Management. The time you spend eating breakfast can be unwinding and help you to emotionally get ready for the day. Eating breakfast also And remember a healthy breakfast starts with things like fiber-rich cereals, fruit, lowfat yogurt, lean meats and eggs.

Summer is Grillin' Time!

Stuffed Turkey Burgers

Summer is a great time to fire up that grill and savor all the flavors of the season! Want to indulge in a big ol' juicy burger but think your bikini will scold you? Not this recipe for delicious, juicy turkey burgers! Pair with a fresh tomatoe and red onion salad with your favorite lowfat vinagrette and you have yourself a scrumptious, satisfying meal!

Ingredients

• 1 1/4 pounds lean ground turkey breast
• 1/2 cup chopped roasted red peppers
• 1/2 cup shredded part-skim mozzarella cheese
• 1/4 teaspoons salt
• Freshly ground black pepper

Directions

Divide turkey into 4 equal sized rounds. Make 2 equal sized patties out of each round so you have 8 patties total. Sprinkle 4 of the patties with 2 tablespoons red peppers and cheese, and top with remaining patties, working the turkey around the edges to seal burgers closed. Season with salt and a few grinds of pepper. Grill or broil until cooked through, about 5 minutes per side.

SERVES 4
Calories: 199
Total Fat: 5 grams
Saturated Fat: 2 grams
Protein: 39 grams
Total carbohydrates: 2 grams
Sugar: 1 gram
Fiber 0 grams
Cholesterol: 64 milligrams
Sodium: 376 milligrams

You're naughty little secret.....DIET SODA HABIT....

I know about your dirty little secret....DIET SODA
And I know what you're going to tell me, "I know it's BAD for me, BUT...."
AND you're right! No "buts" about it! It is BAD for you, AND that shouldn't be taken lightly.
But you're not alone...out of all the unhealthy habits I come across with clients, this one seems to be the one that everyone doesn't want to change, and I mean EVERYONE. I often hear begs and pleads of "I will change my eating habits but don't take my diet soda away!" Well, taking the step towards a healthy lifestyle starts with small changes, that overtime become BIG successes in the overall picture of your health. So let's talk about all those hidden dangers in diet soda that you're unwilling to recognize because it's sabotaging your healthy journey more than you think!

DIET SODA DANGERS

So you love your diet soda. You've been dating for years now and your both happy so why change, right? Think again.....

"There is nothing good or nutritious in diet soda. Just as regular soda offers nothing but empty calories, diet soda offers just plain nothing. Why waste your time and valuable stomach space for no benefit when you could instead have skim milk, juice, or water. Calcium, vitamins, and hydration area all much more important than a sweet fix."

"According to livstrong.com, drinking just one diet soda a day can have health consequences. Many diet sodas contain phenylalanine, an amino acid that can be dangerous to those who suffer from phenylketonuria. If you have this disease, you shouldn't drink diet sodas or many other protein-rich foods because the body cannot process phenylalanine.
The Mayo Clinic has said that artificial sweeteners can trigger increased sugar cravings. Just as regular sodas can change the drinker's taste choices so that non-sweetened foods seem bland, diet sodas can have the same effect. Dr. David S. Ludwig, MD, PhD, a Harvard professor and Founding Director of the Optimal Weight for Life (OWL) clinic at Children’s Hospital, Boston, says that diet sodas may be even worse because artificial sweeteners are three times as sweet as natural sugars. They may encourage poor food choices in other areas because the drinker feels they are saving on calories by having diet soda."
STILL NOT CONVINCED YOU'RE SABOTAGING YOUR BODY?
Diet Soda drinkers may face a higher risk of kidney problems, type 2 diabetes, and heart disease.

I KNOW.... just like a smoker, you can't see inside you're body so it's easy to look away from the damage that's happening inside.... BUT with the facts being what they are, how can you continue to sabotage your body like that?
So start today with easing up with just one soda, then
tomorrow, skip it....then increase this time in between until you're having only 1 a week, then 1 every 2 weeks, then once a month, until that becomes am "on occassion", and then eventually you'll be proudly saying, "I used to be addicted to that stuff, but no more, it doesn't have a hold on me!"
 ***AND then substitute with other things like sparkling water (no artificial sweetener, though!) and add your own fruit juice or real fruit to it! You'll get all the sparkle of soda, without all that junk that's harming your body.***