Fried Chicken, Y'all!

Fried chicken! YUM! Just one of those summer picnic foods that is fantastic warm or cold!  It's just plain ol' slap yo' mama goooooood! But eeeeeek, it's breaded, fried and well ooooozing with saturated fat from all that oil it was just, well fried in!! But it's soooooooo good, so what's a B-fitter to do??
Oven "fry" it, of course!! You're not going to miss the fat, and the flavor and crunch are not compromised!
Try this recipe and I promise, you're going to be going back for seconds, why? Because you can!!

Oven Fried Chicken

Ingredients

• cooking spray
• 20 crackers, whole-grain, saltine-like, pulsed in a food processor to fine crumbs (about 1/2 cup)
• 2 1/2 cup(s) cereal, Cornflakes®, pulsed in a food processor to fine crumbs (about 1/2 cup)
• 2 tablespoon sesame seeds
• 3/4 teaspoon pepper, cayenne
• 1/2 teaspoon garlic powder
• 2 large egg white(s)
• 1 cup(s) yogurt, low-fat plain
• 1 tablespoon mustard, dijon-style
• 1/2 teaspoon salt
• 4 chicken breast halves, bone in, skin removed, rinsed and patted dry
• 4 chicken, thighs, bone in, skin removed, rinsed and patted dry

Preparation

Preheat the oven to 375°F. Lightly spray a baking sheet with cooking spray.
Combine the saltine and corn flake crumbs, sesame seeds, cayenne, and garlic powder in a shallow bowl.
In a large bowl, the egg whites, yogurt, mustard, and salt. Add the chicken pieces and coat thoroughly with the yogurt mixture. Then, one at a time, dip the chicken pieces in the cracker mixture, packing the crumbs evenly onto the chicken. Arrange the chicken on the prepared baking sheet and spray the tops lightly with cooking spray. Bake until the juices run clear when the chicken is pierced with a knife, 45 to 50 minutes.
Serving size: 1 breast half or 2 thighs
Nutrient Notes: Excellent source of: Niacin, Vitamin B6, Selenium, Riboflavin, Thiamin, Vitamin B12, Iron, and Phosphorus; Good source of: Folate, Pantothenic Acid, Calcium, Magnesium, Manganese, Potassium, and Zinc.

Nutrition Facts

Number of servings: 6

Amount Per Serving

Calories: 270

Total Fat: 5 g

Sat Fat: 1 g

Cholesterol: 85 mg

Sodium: 590 mg

Total Carbohydrate: 21 g

Fiber: 1 g

Protein: 33 g

I am so PROUD of YOU!~A recipe for life

So many of you reach out to me everyday with such wonderful life changing stories of your health journeys. AND today is the day I give you a public "shout out" of PRAISE!! You are living the

B-FIT4U lifestyle, making small changes on a daily basis, that are becoming life changing health rewards for your mind, body and soul! So today, instead of passing on a healthy recipe, I give you a "Recipe for Life"

RECIPE FOR LIFE:

As you continue on your path to health and wellness remember this:
"Keep a solid picture of the task you want to accomplish in your mind, and refuse to let that intention disappear."~Wayne Dyer

Always in good health and wishing you many more brilliant moments of success on your health journey!~FoodieGIRL

The NUMBERS Game.....are you obsessing?

Are you hung up on numbers? How much you weigh, how old you are? You do realize that this is doing NOTHING but sabotaging your positive outlook on yourself, right? Not to mention, you don't wear these numbers stamped on your forehead, so WHY ARE YOU OBSESSING? No one knows these #'s but you, so get over it! YOU are NOT the numbers on the scale nor should you be defined by your age. Life's journey is about just that....a journey! A journey of self-discovery through postive thoughts and actions towards yourself. So next time you think the world is staring at you negatively because you got on the scale this morning and gained a pound, remember no one knows that but you! So it's YOU who is staring negatively at yourself. And what a waste of time that is! So embrace this next birthday with a zest for life! Stop defining your day by the # on your scale! See the good fortune around you! And realize that becoming your best healthy self  is about embracing the wonderful things that already make you, YOU!
 Enjoy the trip and stop defining yourself in numbers! Choose to make your heath journey a choice to B-FIT for no one else, but YOU!

If you only knew...you're already perfect just the way you are!

Is that inner critic telling you that you're not good enough? You're not thin enough, you're not curvy enough, your boobs are too small, your boobs are too big, your butt could be rounder, your butt could be firmer, your haircolor is not right and oh dear, is that another wrinkle??
Well today is the day to to SILENCE the critic!! Enough, I say! You're perfect just the way you are!
I love your straight hair, curly hair, blue eyes, brown eyes, freckles, tan skin, light skin, and most of all, I love your SMILE! Especially when I can see that it shines from within!

You see, there is only one of you in this world....only you can bring to the table an essence that is unique unto you! Have you ever met a twin or triplets that were exactly alike? Of course not, perhaps in some superficial outward way, same haircolor, etc BUT inside, they are UNIQUE all to their own. SO you see, not one of us is the same. Sure we may have similiar interests, tastes, likes and dislikes, and we all may want some of the same beautiful things out of life. But inside, we are unique unto ourselves. So do me a favor, today and walk your own path of UNIQUENESS. Let your light shine from within! And when you look in the mirror, love that special someone looking back at you! You're perfect just the way you are! AND everyday that you choose to take care of yourself, whether through healthy eating, staying active, meditation, or simply taking a moment to breathe, you are choosing to B-FIT4U, and that my friends, is a choice to love that special someone looking at you in the mirror. You see, you're already perfect just the way you are!

Eat well. Drink well. Do Good.

This is the motto of Odwalla products, and I couldn't agree more! From their all natural juices and smoothies to their good for you nutrition bars; their a real winner in my book! Perfect for your on the go lifestyle!
Check out their website to see where you can find all their yummy products and drink yourself delicious!
http://www.odwalla.com/

Calories-Do I have to count?

Oh dear, the dreaded calorie count. I know it sounds sooooo cumbersome, but if I asked you "How many calories do you consume in a day?", would you know? I have never met a client that could tell me or whom was accurate in their account. So if you think calories aren't just as important as what you're putting into your mouth, you're sorely mistaken. You see, healthy food can be consumed in mass quantities, just as not so good for you food can, and guess what? You'll stall your weight loss progress with both. Does this mean you have to count every calorie that goes into your mouth forever? NO. But if you're serious about weight loss, then for a period of time, YES. Keeping an accurate account of what you're consuming and just how much (calories) is truly the most effective way to access where it is that you are going wrong in your eating habits, and what a portion size truly is. It is also a sure fire way to see why the unwanted pounds have drifted on, and why they won't just drift off. So before you moan and groan at the mere suggestion that you should "count your calories",  remember, this is the fastest and most efficient way to assess your unhealthy habits and adopt new ones. And once you drop those unwanted pounds, counting calories can be a system that you revisit at different stages of your health journey. For instance, gained 5 lbs on a vacation? Food log for a week and get back on track before 5lbs becomes 10lbs. Same goes for holidays, falling off the food wagon, etc. It's easier than you think! And it's like anything......you must CHOOSE to want to make a change for the better, for YOU!

Here's how to get started:

Most phones these days have apps for counting calories/food logging. Plug those food sources into the app for a week, and see where it is your eating unhealthfully throughout the day, and just how many calories you're consuming.

One of my favorites: CalorieKING. Easy to follow and plug in your food, and the site adds up the calories for you. And if you're not one to use your phone for this, you can use this site on your home computer.

And don't forget, that it's not all about the calories. Healthy weight loss also comes from 3 key things:

PORTION CONTROL (use a food scale, your measuring cups and/or teaspoon measurements until you are able to "eyeball" a correct portion size)
HEALTHY VARIETY OF FOOD (not all about the calories, cake calories are different than apple calories, ya get my drift? wink wink)

SLEEP (most of us don't get enough, that's no excuse to try, relax, meditate, get some sleep, it's eye-opening just how important sleep is to choosing healthy food over sabotaging your weight loss journey, so get some sleep!)

Chocolate please!

Really, what can you expect? I am a woman, I am pregnant, I just want to find a little bit of heaven in some CHOCOLATE TODAY! And honestly, pregnant or not, I really like chocolate! And gentlemen, I know it's not just us ladies that are worshipping at the alter of the chocolate gods......you too know exactly what I mean ;)
So what is a B-fitter to do when they have chocolate on the brain?? Well, indulge a little, of course, but healthfully and mindfully! And here's the recipe to help you do just that!

Cherry Almond Chocolate Clusters~Ellie Krieger
1 cup(s) nuts, almonds, toasted in a dry skillet over a medium-high flame until fragrant, stirring frequently, 3 to 5 minutes and coarsely chopped

1/2 cup(s) cherries, dried tart, coarsely chopped

6 ounce(s) dark chocolate, 72% cacao, finely chopped

Preparation

In a medium bowl, toss together the almonds and cherries. Line a baking sheet with waxed paper.
Melt half the chocolate in the top of a double boiler over 1 inch of barely simmering water, over the lowest possible heat, stirring frequently. Remove the pan from the heat and stir in the rest of the chocolate. Remove the top pan with the chocolate in it, gently wipe the bottom, and set it aside for a moment. Replace the simmering water in the bottom pan with warm tap water. Put the pan of melted chocolate on top of the warm water. This will keep the chocolate at the right temperature while you make the clusters.
Stir the fruit/nut mixture into the chocolate. Spoon out heaping tablespoon-sized clusters of the chocolate mixture onto the baking sheet about 1 inch apart. Put them in the refrigerator to set for 15 minutes. Store and serve at room temperature.
Serving size: 1 cluster.
Nutrient Note: Good source of fiber

Nutrition Facts

Number of servings: 12

Amount Per Serving

Calories: 155

Total Fat: 10 g

Sat Fat: 3 g

Cholesterol: 0 mg

Sodium: 5 mg

Total Carbohydrate: 15 g

Fiber: 2.5 g

Protein: 3.5 g

When is the BEST TIME to WORKOUT??

So many different conflicting ideas on "when is the best time to workout?" But really the answer is simple, ANYTIME you have TIME,  JUST DO IT! Of course, studies have shown that the "morning workout crew" tends to stick with implementing exercise into their lives on a more consistent basis, still it's a matter of preference as to when you like to do it. And the key here is "LIKE"! When it comes to exercising, people run the gamut of emotion between loving to workout, hating to workout and everything in between. So to change the negatives to a postive and keep yourself consistently moving everyday (or at least 5 days a week) it's important to change your mindset when it comes to exercise. That is dive into what you do like! If you hate the treadmill, well then for pete's sake, get off it! Prefer group fitness classes? Then enroll in those! They are everywhere, from large fitness facilities to more boutique ones. Never tried pilates and thought it was just a takeout dish at your local greek restaurant? Then try a pilates class. The point here is KEEP TRYING until you find what fitness routine, class and exercises work best for you! There are endless possibilites. From hiring a personal trainer (less expensive than you might think, so give it a try!) working out at home, taking an extra long walk with your dog, hiking with the family/friends on the weekend, how about a jump rope and free weights in the comfort of you own house? Make it a game of trying new things, and you will find that staying on the move is a lot more FUN than you could of ever imagined! And your mind and body will thank you!!
Morning, mid-afternoon or evening, just get your body moving!
(and if you're a night owl exerciser, just remember to finish those workouts a few hours before
bedtime or the adrenaline rush from your workout, may keep you awake, and I don't know about you, but I like my sleep zzzzz)

What's your excuse?

Any day can throw you a curve ball....you get on the scale after the weekend and see that indeed 3 lbs in 3 days is a possibility to gain, your boss called and said that raise was not in the cards this month, your head is giving you every excuse to not go to the gym, it's raining on a monday and you just don't like rain.......see at every turn there is an excuse to stop moving forward.
The question to ask yourself today is "what's my excuse?"

You see we all have bills, troubles, happiness and sadness, family and friends, the ying to our yang, the ability to stay stagnant in our lives, not moving forward, not living for the moment. But life is a series of ups and downs, and as soon as you embrace that fact, you can move forward with passion and drive. You can fufill your wants and desires. You see the most joy filled day, can and will at times, be tainted with a bit of doom and gloom, but how you CHOOSE to react to those hardships, is a strength that lies inside all of us, and you can do it!. It's all in what you CHOOSE to do with adversity! Sure there are some circumstances that seem beyond our control, perhaps yours is how you grew up, or that time in college when you had that falling out with a friend, or the people you are choosing to surround yourself with are less than uplifting. But what you should embrace is that you have the choice to change your circumstance. Friends that bog you down, let them go; relationships should lift you up! Defined by your past? Rubbish! You can redefine yourself any day, any time, any place! It all comes down to your own choices.

So next time you find yourself on the "excuse wagon" when it comes to being the best version of YOU, silence that inner critic and look forward. Write down your goals and keep them with you. You want to lose weight, make a plan. You want to exercise more often, do it! Consistency in your positive thoughts is just as important as being consistent in going to the gym. Your mind is your power! Unlock it's potential by making a positive choice to embrace your life as a work in progress, embrace your body as your own temple, embrace your happiness from within, AND you will shine in all areas of your life. If you want it ALL, you can have it ALL, it's ALL up to you and the CHOICES you make.

Stop making excuses!
"I treasure all of the experiences I have had in my life. Each experience in my life was absolutely necessary in order to take me to the next place, and the next, up until this very moment."~ Wayne Dyer

Who doesn't need a little comforting?~Macaroni and Cheeeeeese, please!

I love macaroni and cheese! And although some might consider it a "Fall or Autumn" comfort food, I find it comforting, just about whenever I want. I mean why should one limit one's self from being comforted at any time of the year? I also own a very bright pink "snuggy" blanket, so you can see comforting is something I take quite seriously ;)
But macaroni and cheese is not typically thought of as healthy diet food.....BOO HISS! So I had to do something about this! Now I am not saying eat macaroni and cheese everyday, you know better. A variety of food is going to keep you on track and your body working at it's healthiest! But I am saying, when you want a little indulgence in your life, it doesn't have to be in the form of something unhealthy, but something warm, comforting, delicious, and yes HEALTHY! So after trying LOTS of macaroni recipes for you (I know my job is so difficult! hee hee) Here is one of my favorites from one of my favorite chefs, Ellie Krieger. It's cheeeeeesy goodness at its healthiest finest! ENJOY! Happy Weekend from my table to yours!~FoodieGIRL

Macaroni and Four Cheeses
Ingredients

• cooking spray
• 16 ounce(s) pasta, elbow macaroni, (1 box)
• 20 ounce(s) squash, winter, frozen pureed (2 packages)
• 2 cup(s) milk, lowfat (1%)
• 1 1/3 cup(s) cheese, cheddar, grated, extra-sharp (4 oz.)
• 2/3 cup(s) cheese, Monterey Jack, grated (2 oz.)
• 1/2 cup(s) cheese, ricotta, low-fat
• 1 teaspoon salt
• 1 teaspoon mustard, dry
• 1/8 teaspoon pepper, cayenne
• 2 tablespoon bread crumbs, fine, dry
• 2 tablespoon cheese, Parmesan, freshly grated
• 1 teaspoon oil, olive

Preparation

Preheat the oven to 375 degrees. Coat a 9 x 13 inch baking dish with cooking spray.
Cook the macaroni according the package directions. Drain and transfer to the prepared baking dish.
Meanwhile, place the frozen squash and milk in a large saucepan and cook over low heat, stirring occasionally and breaking up the squash with a spoon until it is defrosted. Turn the heat up to medium and cook until the mixture is almost simmering, stirring occasionally. Remove the pan from the heat and stir in the cheddar, jack cheese, ricotta, salt, mustard, and cayenne. Pour this mixture over the macaroni and stir to combine.
Combine the breadcrumbs, Parmesan, and oil in a small bowl. Sprinkle over the top of the macaroni and cheese. Bake until the cheeses are bubbling around the edges, about 20 minutes, then broil for 3 minutes so the top is crisp and nicely browned.
Serving size: 2 cups
Nutrient Notes: Excellent source of: Vitamin A, Selenium, Thiamin, Folate, Calcium, Manganese, and Niacin; Good source of: Iron, Riboflavin, Fiber, and Phosphorus.

Nutrition Facts

Number of servings: 8

Amount Per Serving

Calories: 390

Total Fat: 11 g

Sat Fat: 6 g

Cholesterol: 35 mg

Sodium: 547 mg

Total Carbohydrate: 56 g

Fiber: 3.5 g

Protein: 18 g

DID YOU KNOW? Don't have time to make this but now I have you craving macaroni and cheese? Here are three versions of this comforting favorite you can find in your frozen food section. Already portion controlled for you and full of all-natural ingredients~it's Amy's Frozen Foods! And whether you need a dairy-free, vegan or gluten-free option, they have you covered in an array of choices!

Get out those slow cookers!

It's raining where I am today, and I am feeling quite cozy in my slippers as I leaf through some recipe books deciding what's for dinner tonight. But with the lunch hour looming ahead, I am thinking it's not too late to put something into my crockpot or slower cooker, as some like to say. There's something completely lovely about knowing that dinner is bubbling away in a pot that doesn't need to be watched while you go about your day. And who doesn't like to come home to a delicious dinner waiting for you! So with that, I bet you have some chicken in your fridge, too, and are wondering, as we all do quite frequently, "What should I do with this chicken??" Well, here's one of my favorites, and as always FoodieGIRL approved, delicious and nutritious and from our friends at EatingWell!

 

Barbecue Pulled Chicken

This BBQ pulled chicken recipe is a fanciful reinterpretation of pulled pork that slow-cooks chicken in lots of tangy tomato sauce. Have sliced jalapenos, sliced red onions and some sour cream on hand to top this barbecue pulled chicken, which makes a hearty main course. You can turn it into an unbelievable sandwich or serve it on mashed potatoes or even whole-grain spaghetti. Serve with shredded napa cabbage tossed with low-fat mayonnaise, cider vinegar, celery seed and honey to taste.

8 servings

Active Time: 25 minutes
Total Time: 5 1/2 hours

 

Ingredients

1. 1 8-ounce can reduced-sodium tomato sauce
2. 1 4-ounce can chopped green chiles, drained
3. 3 tablespoons cider vinegar
4. 2 tablespoons honey
5. 1 tablespoon sweet or smoked paprika
6. 1 tablespoon tomato paste
7. 1 tablespoon Worcestershire sauce
8. 2 teaspoons dry mustard
9. 1 teaspoon ground chipotle chile
10. 1/2 teaspoon salt
11. 2 1/2 pounds boneless, skinless chicken thighs, trimmed of fat
12. 1 small onion, finely chopped
13. 1 clove garlic, minced

1. Stir tomato sauce, chiles, vinegar, honey, paprika, tomato paste, Worcestershire sauce, mustard, ground chipotle and salt in a 6-quart slow cooker until smooth. Add chicken, onion and garlic; stir to combine.
2. Put the lid on and cook on low until the chicken can be pulled apart, about 5 hours.
3. Transfer the chicken to a cutting board and shred with a fork. Return the chicken to the sauce, stir well and serve.
4. Per serving: 364 calories; 13 g fat ( 3 g sat , 5 g mono ); 93 mg cholesterol; 32 g carbohydrates; 4 g added sugars; 30 g protein; 4 g fiber; 477 mg sodium; 547 mg potassium.

What I am eating right now!

I have to share with you one of my go-to meals! Whether for breakfast or to satisfy my sweet tooth, this delicious treat in a bowl is something to savor! It's called, "muesli" or as WiseGEEK explains:
"Muesli is a cereal that is made from toasted whole oats, nuts, fruit and typically wheat flakes. It uses whole grains, so it is high in dietary fiber, and because it relies on the natural sweetness of the fructose in fruit, it also is low in sucrose. Depending on the proportion of nuts, it also can be relatively high in protein, unlike most other breakfast cereals."
But as I like to describe it, "heavenly comfort in a bowl, with a touch of sweetness!"

Here's how to put it all together for yourself!

Muesli with Mixed Berries

4 Tbs rolled oats
1 Tbs golden raisins
6 Tbs lowfat milk, soy or almond works great, too!
1/2 apple, grated
2 tsp chopped almonds
1 tsp honey or agave nectar (which won't spike your blood sugar levels like honey)
1/4 cup berries (I love raspberry and blueberry, but do what you like best!)
1/2 tsp cinnamon

Put oats and raisins in a bowl, add the milk and cover and leave in refrigerator overnight.
The next day, grate the apple and stir into oat mixture with grated apple, nuts and honey (or agave).
Sprinkle berries on top and 1/2 tsp of cinnamon.
Want to bring up the protien content of this dish? Add a dollop of greek yogurt on top for a little extra fun!

**This delicious, nutritious meal has everything to keep you going throughout the day, or pick you up in the afternoon! Full of fiber, antioxidants, phosphorus, calcium,  iron, and vitamins B2, C and E. **
380 calories

July is National Ice Cream Month!

I knew I LOVED the month of JULY for a reason, it's National Ice Cream Month! And it makes perfect sense; the weather is HOT the pools are open and ice cream brings friends together with a big SMILE! So how do you indulge in this delightfully cooooool treat without overindulging? Simple, portion control! And with so many products out there that help you do just that, you can have your ice cream and eat it too!
Here are some of my favorite ice cream and frozen treat products, as well as tricks for when you're out and everyone is getting ice cream, and you want to, too!

Skinny Cow Ice cream treats and sandwiches: 150 calories a piece, a real winner, and you would never know it's lowfat!

Cadbury Double Chocolate Ice cream bars: Does much need to be said? Double Chocolate?!?! Yes, I will take one please! And at 150 calories, yippeeee!

Dreyer's or Edy's Fruit Bars: Oh so refreshing and dairy-free, just 80 calories, so go get one!

Weight Watcher's Chocolate Dessert Bars: 110 calories and oh so decadent!

DID YOU KNOW? (tips for eating ice cream out)
Mcdonald's vanilla ice cream cone is only 150 calories! Need a quick fix that's inexpensive on cost and calories? This is the only time I am giving you permission to pop through the drive-thru ;)

At your favorite ice cream joint, and everyone is getting the collossal banana split with extra hot fudge? What's a B-fitter to do??
1. Share a sundae with a friend and cut your calories in half
2. Opt for the sorbet, frozen popsicle or sherbert
3. Order exactly what you want, but think about portion control. 1 cone with 1 scoop of ice cream or a small cup of your favorite ice cream with 1 topping is not going to break the bank, or your healthy lifestyle.

 MODERATION, FOLKS, that's all you need to remember!

2 products I just can't live without!

I am always scouring the grocery shelves for new good for you products, and you should too! If you tried one energy bar, and it was less than delicious in your book, try a different one next time until you find the perfect fit for your healthy lifestyle. Same goes with all kinds of products out there, from almond milk to soy butters, to energy bars, vegan cheeses, whole grain cereals, etc. It's fun to mix it up, and your body will thank you too! So next time you see the health food aisle, take a detour and try something new!

EAT. THINK. SMILE: one of my new favorites. a baked nutrition bar that includes the natural antioxidant power of cocoa in its list of ingredients. I love it as a quick fix to savor in between meals, and with its combination of whole grains, fruits and nuts, it's a real winner! Try the oatmeal raisin, orange cranberry or dark cherry flavors!

EARTH BALANCE SPREAD: I used to self-proclaim myself as the "dairy queen" well that is until my husband discovered he was "lactose intolerant". Now no longer to eat dairy at his whimsy, it only seemed fair, that I, being the one making most of the meals in our home, should also adopt this new lifestyle change. Of course, I still think that lowfat dairy in moderation is a wonderful thing, if you're not allergic to it, but whether you need to cut it out completely for allergy reasons, or you just want to lower those dreaded cholesterol numbers, substituting things like almond, rice or soy milk and butters are a great way to choose less dairy in your healthy diet. So next time you're in the health food aisle wondering which "buttery" non-diary spread to choose, try Earth Balance. Our family's personal favorite, as it works just like butter in your recipes, as well as on toast, and has a rich wonderful flavor. And as they say on their label: All of our products are plant-based, vegan, made without artificial ingredients or hydrogenated oils, and are free of gluten, lactose and eggs. Can't beat that!

Almost the weekend, let's talk PANCAKES!

The weekend is almost here! Savor it with a comforting plate of pancakes that are delicious and good for you too! 

This recipe calls for buckwheat flour.....haven't tried this kind of flour yet? Oh well it's a must! With health benefits that outweigh it's boring cousin, white flour, it's a nutritional powerhouse full of fiber, amino acids, protein, vitamin B and niacin. And it provides a greater richer nuttier flavor to your pancakes and other baked goods. Pair it with antioxidant-filled blueberries and you have yourself a great start to the weekend!

Buckwheat Pancakes with Blueberries

• 3/4 cup buckwheat flour
• 3/4 cup whole-wheat pastry flour
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 1 cup buttermilk
• 3/4 cup nonfat milk
• 1 tablespoon honey
• 2 large eggs
• 2 tablespoons canola oil
• 2 cups blueberries, divided
• 1/2 cup real maple syrup

In a large bowl whisk together the flours, baking powder, baking soda and salt. In another bowl, beat together the buttermilk, non-fat milk, honey, eggs, and oil. Stir the wet ingredients into the dry ingredients, mixing only enough to combine them. Stir in 1 cup of berries.

Preheat a large nonstick griddle or skillet over a medium flame. Ladle the batter onto the skillet with a 1/4-cup measure. Flip the pancake when it is golden brown on the bottom and bubbles are forming on top, about 1 1/2 minutes. Cook the other side until golden brown, about 1 1/2 minutes. Serve topped with more blueberries and the maple syrup. 
1 serving (2 avg. size pancakes) 150 calories

Let's go to the MOVIES!

I am going to the movies tonight with my girlfriends, and it got me to thinking about all those delicious treats offered at the concession stand. I don't know about you, but I love the salty sweet combination. SO I don't only want to order just a bowl of popcorn, but a sweet treat on the side, as well! But did you know that the average movie popcorn/candy treat/ and soda combo can have you racking in upwards of 2,000 calories!! WOW! That's a whole day of food! Can you say, "calorie-bomb!"

And do I even need to mention, that these calorie-laden treats are also full of saturated fat and sodium? Often 1 to 3 days worth of all that bad stuff!! So what's a person to do when it's a night out with friends and you want to indulge in some of your favorite movie fare? Here are some quick tricks to keep you munching and satisifed throughout the movie!

Let's Get Healthy at the Movies:
1. pack your snacks and drinks-this is truly the only way to know exactly what your putting into your body!
2. water bottle- save those calories for your treats and drink water with your salty/sweet snacks. and NO, diet soda is not an alternative, it is full of fake sugar which only signals to your brain that you want more sugar! so you could end up overdoing it on your sweet snack.
3. pop your own popcorn-100 calorie bags are a great alternative to that 700 calorie bag of popcorn covered in fake butter at the movies. so POP before you go!
4.byos-bring your own snacks- you don't need to limit yourself to popcorn, things like portioned out nuts, granola or energy bars, cheese and crackers, trail mix, whatever tickles your fancy, drop it into your bag and your good to go!
5. candy-need that candy fix? pack yourself options like tootsie rolls, lollipops (blow-pops, tootsie roll pops, dum dums) sweet tarts, lemonheads, starbursts. all of these are wonderfully satisfying to your sweet tooth, fat free and under 100 calories for a serving.
6. chocolate-mini bags of m&ms or your favorite (portioned out to a serving) dark chocolate is a great treat to savor during the movie.
7. be mindful-when you're mindful of your treats at the movies, you can go more often, see more movies and indulge in those new pair of jeans, instead of the empty calories in a greasy popcorn bag!

Going to a picnic for the 4th? Don't forget these cute snacks!

Summertime snacks are the best, especially when you can share them with friends! The 4th of July is a great time to get together with the ones you love and picnic, BBQ or potluck! Looking for a delicious low-cal treat that is super fun and will fit with your healthy lifestyle? Check out these "fruit pops"! Lots of flavor, lots of fun, and good for you, too!
4th of July Fruit Pops! Skip the fruit bowl and grab some cookie cutters and striped straws for a fun Fourth of July dessert.

Happy 4th of July from B-FIT4U and Let Freedom Reign!

5 things you can do NOW to jumpstart your weight loss!

Stuck in a weight loss rut? Think that a "plateau" is just apart of the journey? Or are you using that as an excuse to not push yourself further......sounds like you need a jumpstart to your full potential! Come on, you've worked so hard to adopt a healthy lifestyle, don't turn back now!


5 Things you can do NOW to jumpstart your weight loss:

1. The 20 minute meal rule: Did know it take 20 minutes for your tummy  to signal your brain that you're full? That's right! Before you reach for that second helping, remember to wait 20 minutes and see if you're really hungry.

2. Interval Eating: You should be eating something every 3 hours, and that's NOT just when you're trying to lose weight. In order to keep your energy and metabolism up, it's important to add fuel to your body. Don't "food dump" every 5-6 hrs by overating because you forgot your snacks. 3 meals and 2 snacks a day will keep your metabolism revved up and your body working most efficiently. And like everything, this new habit takes time to learn, so try it for a week, and see how wonderful you feel! You'll never want to go back to your old ways of waiting until noon for your first meal again!

3. The 30 minute exercise rule: After your workout, WAIT to eat. Of course, go hog wild on your water to replenish your body, but wait 30 minutes before you eat something. WHY? Because during that time, even though your workout has ended, your body is still attacking the fat you have worked so hard to get rid of. If you eat, then your body will use that revved up metabolism to attack the food, instead of the fat. SO drink up that water, but wait to eat. And when you do eat something, make sure it's a great combination of carbs/protien. 1/2 a turkey sandwich on whole grain bread is a great treat!

4. Protein and Whole Grains: If you find you're eating every 3 hours, but still hungry, take a look at what you're eating....are you consuming empty calories? Make sure that with each meal you get some source of protein; whether that be from eggs, lowfat dairy (milk/cheese) or
lean proteins. And when it comes to carbohydrates, choose breads, crackers, pasta and rice that is full of whole grains. Whole grains take longer to digest, as they have not been overprocessed like simple carbs (white bread), so they are full of fiber and minerals that your body needs, and will keep you fuller longer!

5. YOUR MIND YOUR BODY: Don't forget the most important part of this equation, YOU! This is your mind, your body! Love yourself and you will WANT to take care of yourself. As with all things in life, it all starts with a choice. Make your choice to B-FIT4U, not your family, not your friends, not society's ideals of what is thin, overweight, or curvy. Your body is uniquely yours, love it, embrace it and never forget that your mind is your POWER!
This is your life, take charge of it!

The Tomato Garden

We planted the garden a little late this year, but alas some little cherry tomatoes are finally starting to sprout and you know what that means....Gazpacho soup!! Oh yes, that delicious chilled soup, perfect  to cool off on those hot summer nights! Now if you have never tried it before but LOVE salsa, this is right up your alley. A more subtle flavor than salsa but a delightful rich robust tomato flavor, paired lovingly with a bounty of other vegetables. This recipe gets this FoodieGIRL's seal of approval! ENJOY! ** and with 46 calories for a 1 cup bowl, go ahead, have seconds!!**

Gazpacho

• 6 ripe tomatoes, peeled and chopped
• 1 purple onion, finely chopped
• 1 cucumber, peeled, seeded, chopped
• 1 sweet red bell pepper (or green) seeded and chopped
• 2 stalks celery, chopped
• 1-2 Tbsp chopped fresh parsley
• 2 Tbsp chopped fresh chives
• 1 clove garlic, minced
• 1/4 cup red wine vinegar
• 1/4 cup olive oil
• 2 Tbsp freshly squeezed lemon juice
• 2 teaspoons sugar
• Salt and fresh ground pepper to taste
• 6 or more drops of Tabasco sauce to taste
• 1 teaspoon Worcestershire sauce (omit for vegetarian option)
• 4 cups tomato juice

Combine all ingredients. Blend slightly, to desired consistency. Place in non-metal, non-reactive storage container, cover tightly and refrigerate overnight, allowing flavors to blend. If you like, add avocado and/or tortilla chips for garnish.

Yield: Serves 8.