LITTLE tricks that bring BIG results!

Little weight loss tricks can bring BIG results! Try some of these tips and tricks to satisfy your hunger for a healthier lifestyle.
Late night cravings......we all have them. You know when you're in front of the TV, hours after dinner and you just want to munch and crunch? So is it terrible to eat after dinner? Well, yes and no......eating right before bedtime could cause crazy dreams, restless sleep, indigestion and weight gain......not a habit you want to get into, but if just have to have something on occasion try this.....
Popcorn , oh yes, popcorn 100 calories bags will solve the munch and crunch problem, you get a nice beautiful big bowl for the 100 calories. Drink with water, and you not only hydrate your body, but you get a little boost of fiber from the popcorn and no boost to your waistline ;)

Hungry first thing in the morning? Start the day off with an 8oz glass of cold water. Most likely after a night of sleep, those hungry feelings you feel in your stomach, is really your body, dehydrated. Drink the water before you start eating for the day, and you'll be less likely to go throughout the day overeating.

Hard boiled eggs-buy a dozen on sunday, hard boil them and keep in fridge. A quick and easy protein snack to grab throughout the week.

Lowfat Ricotta (skim ricotta) add a 1/4 cup serving (80calories) on top of your favorite pasta dish for an extra protein boost (5g) and calcium, too!

Vitatops (chocolate muffin tops) these wonderful snacks (found in your frozen food aisle)are like a brownie, but with 100 calories and tons of extra vitamins and fiber So you can feel great eating them knowing your giving your body this healthy treat! Add a scoop of lowfat frozen yogurt for a great dessert after dinner for only 240 calories! (yogurt plus vitatop)

Remember the 2 tablespoon rule-that is if it's a dip (example: hummus) or a butter (think peanut butter) 2 TBS is a serving. So measure it out, and you won't over do it!

Egg white cartons-egg whites come conveniently in cartons in your dairy aisle. Easy to pour and scramble or use in liquid form in a smoothie for a burst of protein. (pasteurized so they can be used in the raw for the smoothie)

I have plenty of more tips to come, but start with these....remember small healthy changes leads to a lifetime of positive healthy results! Happy Weekend B-fitters!- FoodieGIRL

Fettucine FUN alfredo!

Who doesn't love the rich creaminess of fettucine alfredo?? And with the weekend right round the corner, you know you're thinking about indulging in some sorta way. But does indulging mean you have to toss your healthy lifestyle to the side? Of course not! Here's a fantastic fettucine alfredo recipe with ribbons of zucchini, a great and sneaky yummy way to get your veggies!
ENJOY!

Ingredients


2 tablespoons olive oil

2 cloves garlic, minced

2 medium zucchini (about 8 ounces each)

12 ounces Fettuccini pasta, preferably whole wheat

1 tablespoon all-purpose flour

1 cup cold 1% low-fat milk

1/2 cup evaporated skim milk (not condensed milk)

1/2 teaspoon salt, plus more to taste

3/4 cup freshly grated Parmesan cheese

1/4 cup finely chopped fresh parsley leaves

Directions

Slice the ends off the zucchini and discard. Using a mandolin or carefully with a sharp knife slice the zucchini lengthwise into very thin slices. Stack the slices and cut with a knife lengthwise into 1/4 inch-thick ribbons.

Heat 1 tablespoon of the oil in large non-stick skillet over a medium heat. Add 1 clove of the garlic and cook for 30 seconds. Add the zucchini ribbons, cover and cook until the zucchini is tender, stirring occasionally, about 6 minutes. Transfer the zucchini to a bowl.

Cook the pasta al dente according to the directions on the package. Ladle out a half cup of the pasta water and set aside. Drain the pasta and return it to the pasta pot.

Meanwhile, make the sauce. Stir the flour into the low-fat milk until it is completely dissolved. Put the remaining tablespoon of olive oil in the skillet and heat over a medium-high heat. Add the remaining clove of garlic and cook for 30 seconds. Add the flour-milk mixture and cook until the mixture begins to boil, stirring constantly. Reduce heat to low and cook, stirring, for 2 minutes more. Add the evaporated milk, salt and the cheese and cook, stirring, until the cheese is melted, about 1 minute. Season with additional salt to taste.

Add the sauce, the zucchini and 3 tablespoons of the parsley to the pasta in the pot and toss to combine. Add a little of the reserved pasta water as necessary to loosen.

To serve, place 2 cups of the pasta mixture on each plate and garnish with remaining parsley.
Per Serving: Calories 500; Total Fat 13 g (Sat Fat 4.2 g, Mono Fat 6.6 g, Poly Fat 1.5 g); Protein 24 g; Carb 77 g; Fiber 12 g; Cholesterol 20 mg; Sodium 600 mg

Excellent Source of: Calcium, Copper, Fiber, Folate, Iron, Magnesium, Manganese, Molybdenum, Niacin, Phosphorus, Potassium, Protein, Riboflavin, Selenium, Thiamin, Vitamin B6, Vitamin C, Vitamin K

Good Source of: Iodine, Pantothenic Acid, Vitamin A, Vitamin B12, Vitamin D

Thanks Ellie Krieger for this great recipe! Bon appetit!

Flush the FAT with this cleansing WATER!

Have you heard of this......Flush the FAT Water? Ever since I saw fitness guru, Kim Lyons, tauting the flush water's benefits on the Dr. Oz show, I have been hooked! I'm telling you, if there's one simple change you can make in your diet today, it's drinking more water! And this makes it SIMPLE and EASY! Just another way to adopt healthy into your EVERYDAY! Try it!

DID YOU KNOW THAT.......To cleanse your system, Kim Lyons’ special 5-ingredient Fat Flush Water is simple to make and tastes great. Besides its main ingredient of water, the Fat Flush contains grapefruit that’s loaded with vitamin C to help your body turn fat into fuel. The tangerine increases your sensitivity to insulin, stabilizes blood sugar, and stimulates genes to burn fat. Cucumber helps you feel full and acts as a natural diuretic, which means less bloating and water retention. And lastly, it has peppermint, which is not only refreshing but also promotes better digestion and stomach calm. Make a big pitcher of Fat Flush Water every morning. The longer it sits, the better it will taste.
Fat Flush Water

Ingredients, per 1 pitcher
Water
1 sliced grapefruit
1 tangerine, sliced
½ cucumber, sliced
2 peppermint leaves
Ice

Directions
Combine ingredients in a large pitcher.

*Of course you can do variations of this with strawberries, oranges, whatever will get you to drink more water, and give up those high calorie, high sugar beverages (or those artificial sweetener drinks, too!!) But the above ingredient list offers the optimum fat flush benefits. SO DRINK UP! 3-8oz glasses a day is BEST!

10 day sugar challenge

10 day sugar challenge! Who's with me? Now if you've been reading along(my blog that is), you know that I am all about everything in moderation! Truly truly, I believe (and have seen the results, twice now when I had to lose baby weight!!) that if you eat healthfully most of the time, then a treat (in moderation) is not going to break that bank, or your gut! So I don't want to even hear that you are entertaining the latest fad diet where you have to starve yourself for X amount of days, or give up certain food groups. I'm telling you, these "fads" may work for the short term, that is if you can even stick to them (give up bread, I dare you, are you really never going to eat bread again for your entire life?!?.....that is nuts don't you think??!!)
In the long term, you are going to end up gaining the weight back, that you starved yourself for. Silly and a little radical, don't you think? So moderation is KEY to losing and maintaining weight loss!

But sugar can and will always still be a worrisome creature.....so addictive and so easily overeaten. Now we all know the obvious, usual suspects.....cakes, cookies, ice cream, etc. But what about that energy bar, that cereal, those crackers, and that bran muffin. You see when you eat these so called "healthy snacks" along with the obvious sugar treats, you can easily overdo your sugar intake for a day.
So here's where my 10 day challenge comes in.....you see I have 7 lbs to go since giving birth and I know what my problem is...SUGAR! I think since having my newborn a month ago, I have been somewhat in the habit of reaching for sugar treats due to sleepless nights, (bad sleep equals poor food choices) and as I said, along with other sugars in my diet, well, this addictive creature has a hold on me. Oh yes, the food coach isn't perfect, there I said it! But none of us are, nor do we need to be! So how do I choose to change this habit I have fallen into? By being aware! Being aware of the food we put into our mouths and how it effects our body is the step in the direction of change, sleepless nights or not, no excuses for me, so no more excuses for you!
TOO MUCH SUGAR IS NOT GOOD FOR YOU and here's why from our our friends at Body Ecology.....

SUGAR CONTRIBUTES TO:

 
1.Feeds candida

2.Promotes wrinkling and aging skin2

3.Makes your blood acidic3

4.Can lead to osteoporosis.4

5.Rots your teeth5

6.Raises your blood sugar level6

7.Contributes to obesity7

8.Is addictive (almost as much as drugs) 8

9.Can create the urge to binge9

10.Provides 'empty calories' with no nutritional value10

11.Contributes to diabetes11

12.Robs your body of minerals.12

13.Robs you of energy13

14.Contributes to heart problems14

15.Can cause cancer15

16.Contributes to ulcers16

17.Can cause gallstones17

18.Contributes to adrenal fatigue

19.Can suppress your immune system18

20.Raises the level of neurotransmitters called serotonin19

21.Weakens eyesight

22.Sugar can cause hypoglycemia (low blood sugar levels).

23.Can cause aging20

24.Can contribute to eczema21

25.Can cause arthritis22

So the 10 day sugar challenge is this: Take each day to read the labels on your "hidden sugar" foods like cereals, energy/granola bars, processed foods, jellys/jams, coffee treats, drinks and snacks. Substitute these foods with whole foods(no processed/convenience foods)....multigrain cereals with 5g or less of sugar, fruit (nature's dessert!) and look to substitute your regular go-to food items with ones that are sweetened naturally with molasses, maple syrup, agave nectar, or honey to get you off of the sugar roller coaster (white sugar only revs up your energy negatively, to make you crash later, no good!) When you can get off the sugar train, your weight loss will improve rapidly, as will your health, mind, body and soul. You're worth it, you can do it, and remember, it's baby steps in the right direction, that overtime will be become healthy habits!

OOOH LA LA, RICE PUDDING!

Ooooh LA LA, RICE PUDDING! It's makes me swoooooon with delight! It really does! And when I can make a quick and easy version of it, AND make it low in fat, and full of fiber, well I am doubly excited about it! Let's start with a little confession......I DO NOT like brown rice.......yep I said it. I try and try, I make it a dozen different ways, as it's sooooo much better for you than it's cousin, white rice. But alas, it does nothing for me. Well, that is until I made the brown rice into.....drum roll please.......RICE PUDDING! Talk about sneaky healthy, it was great!! And  my tastebuds were none the wiser that I was doing something good for them by supplying them with a healthier version of it's favorite. SO with that said, here's my better for you rice pudding (with brown rice and coconut milk) ENJOY!

COCONUT RICE PUDDING

1 cup brown rice

1 can (Approx. 13.6 ounces) Coconut Milk (not light version)
2 cups Water

2 tablespoons Pure Vanilla Extract

1 tablespoon Cinnamon

¼ cup Agave Nectar (or Honey)



In a medium saucepan, combine the rice, coconut milk, and water. Cover and bring to a boil over medium heat. Once it reaches a boil, reduce the heat to low and simmer until all the liquid is absorbed into the rice.
Add the vanilla extract, cinnamon, and agave nectar and stir to combine. Taste and add any extra vanilla extract or cinnamon according to your taste level. Can be served hot or cold, and lovely with a bit sprinkle of cinnamon and a strawberries on top!
240 calories  for a 3/4cup serving

Tomato-licious!

Well, looks like I finally have some more tomatoes ripe in the garden, and I couldn't help myself but think how can I make these healthy gems even better?? Well, toss them in pasta of course! So last night dinner was spaghetti with roasted yellow and red tomatoes.....simple right? But OH SO DELICIOUS! And here's how you do it!


Spaghetti with roasted sweet tomatoes and garlic
6 tomatoes, roughly chopped into quarter pieces, or bite size (cherry toms, yellow or red, or just some big ol' tomaters! whatever you have on hand)
2 cloves of garlic, chopped fine
1 small vidalia onion, chopped fine
6 Tbs really goooood olive oil (reserve 2 Tbs to toss spaghetti in at the end)
sea salt and black pepper (tsp of each)
4 leaves of fresh basil, chopped
spaghetti

Boil your spaghetti and drain, according to package directions. Take all above ingredients (except basil) and toss in olive oil. Spread out onto a sheet pan and roast at 450 for 20 minutes. When done roasting, toss tomato mixture with spaghetti, 2 more Tbs of olive oil, another sprinkle of sea salt and black pepper, to taste, and sprinkle with fresh basil. And WAAA-LAAA, you have dinner! And sooo gooood for you, fresh and flavorful!

DID YOU KNOW? Tomatoes are high in Vitamin A, Vitamin C, Calcium and Potassium

and lycopene which is an inhibitor to heart disease.

*YOU CAN BRING UP THE FIBER IN THIS RECIPE WITH A WHOLE WHEAT PASTA, or if you're not keen on the multigrain varities, mix a regular pasta with a multigrain, and you'll find you won't know the difference. See healthy can be fun and sneaky! ;)

THROW OUT THOSE BULKY SWEATERS!

I know school is back in session for some...and for others it's right around the corner! But that doesn't mean that going into these Fall and Winter months means you have to add an extra coat to your waistline. Sure comfort food is wonderful, especially as the temps start to cool in the upcoming months. But don't let that be an excuse to overeat, hide under a bulky sweater and eat yourself into a food coma. Take the rest of this month of August, and start thinking about how you want to savor the Fall/Winter months and all the wonderful holidays that it brings, but still stay food aware. That is, don't be the gazillion of people making a resolution at the end of the year to "lose weight". Be one of the smart people that chooses to eat healthfully and in moderation all year long, and you won't find yourself in a scramble at the end of the year wishing you hadn't gone for that second helping of cheesecake at Thanksgiving....you know, that cheesecake that is still claiming your butt as it's best friend ;) Make a plan to make it through the winter (and especially the holidays) enjoying all the bounty of food, family and friendship, but with healthful B-FIT4U goals in mind.
Remember your GOALS checklist:
Am I hungry or just eating out of emotion?
Am I eating in moderation, remembering to read labels, measure food, and truly eat only a serving size!
Am I eating every 3 hours to keep my metabolism going, and to stave off a hunger binge
And most importantly, don't associate GUILT with FOOD! FOOD is FUEL and also, at times, PLEASURE, just make sure those pleasurable experiences are done in moderation. Yes, you can eat your Aunt Milly's apple pie at Thanksgiving and at Christmas, too, just not two slices and gallon of ice cream, ok?

And always B-FIT4U!

Caught up in the DRAMA?

Is your life like a soap opera? Do you often think, "I could really star in my own reality show with all this BS that is surrounding me..." Are you caught up in the DRAMA, that you're calling YOUR LIFE? Then it's time to STOP, BREATHE and REEVALUATE what your placing importance on.
DRAMA "a way of relating to the world in which a person consistently overreacts to or greatly exaggerates the importance of benign events."

This isn't the theatre, this is your LIFE! Live it with purpose! And the best way to do that is to look outside of yourself and see how you can help another person. The "one good deed a day" concept will set you free of that selfishness that has you only focusing on yourself and your needs. And in time, all the good you give to the world will come back to you tenfold! BUTonly if you do good things, not for your own personal gain, but to simply bring more light to the world. Fill your heart, your world, YOUR LIFE with goodness, not drama.

 HOW TO GET STARTED ON THE "ONE GOOD DEED A DAY" CONCEPT:-

Call an old friend, and LISTEN

Buy two cups of coffee this morning, and give one away

Donate those clothes that are gathering dust in your closet, to someone in need

Be happy, truly happy for someone when they tell you about the good fortune in their life, never envy the goodness someone else is receiving.

SIMPLE ACTS OF KINDNESS that's all it takes to hang up your "drama queen" sign and bring HAPPINESS into YOUR LIFE

AND check out the "One Good Deed" a day book, now in bookstores. A memorie by Erin McHugh that follows her through a year of good deeds, and how that changed her life. It might just change yours, for the good!

Eat your OATMEAL....COOKIES, that is!

Happy Friday B-fitters! I adore the weekends, as I am sure you do, too! It's so nice to unwind and have a little time to yourself and with your loved ones. And one of my favorite things to do on the weekend is make cookies! I have some cookie monsters in my house, so I am always looking for the next best yummy creation to make them! Of course, a cookie is a cookie is a cookie, that is even if the recipe is lowfat, well you have to still eat in moderation. But I do believe that you CAN make your cookies and EAT them too!! (and I am a cookie dough girl, myself!) So here's a great recipe, (thanks to Gina at skinnytaste.com)  for lowfat oatmeal cookies, 'cause you got to eat your oatmeal, right?

ENJOY!-FoodieGIRL

Low Fat Chewy Chocolate Chip Oatmeal Cookies



Servings: 15 • Serving Size: 2 cookies •
Calories: 190 • Fat: 6.3 g • Protein: 2.6 g • Carb: 34.2 g • Fiber: 2.0 g • Sugar: 19.3 g


1 cup all purpose flour

1 tsp baking powder

1/2 tsp baking soda

1/2 tsp salt

1/2 tsp ground cinnamon

2 tbsp unsalted butter, room temperature

1/2 cup sugar

1/2 cup unpacked brown sugar

1 large egg

1/4 cup unsweetened apple sauce

1/2 tsp vanilla extract

2 cups quick oats

3/4 cup dark chocolate chips



Directions:



Preheat oven to 350°; line two baking sheets with parchment paper or use a silpat.



In a medium bowl, whisk together flour, baking powder, baking soda, salt and cinnamon. In a large bowl, with a mixer, cream together the butter and the sugars on medium speed.



Add the egg, followed by the applesauce and vanilla extract.



Working by hand, stir in the flour mixture and the oats until just combined and no streaks of flour remain; stir in the chocolate chips.



Drop heaping tablespoonfuls (approx 1 tbsp each) of the dough onto prepared baking sheets, flattening each cookie slightly (I forgot to do this). Bake for about 10-12 minutes, or until cookies become light brown at the edges.



Let cool on baking sheet for 3 or 4 minutes, then transfer to a wire rack to cool completely.



Store in an airtight container so you don't eat them all in one sitting!



Makes about 30 cookies roughly 1 tbsp each.

Egg whites, not as plain as you think!

Egg whites.....a great source of protein and they come in a convenient box (see above :) and whatever brand you buy, you know you have a quick go-to power-packed protein punch in your day. But are you more the yolk type? That's ok, let's take a collective breath and mantra together "Everything in moderation". BUT that doesn't mean you should shy away from the egg whites forever......why you ask? Well, because they can be used in a variety of ways, not just scrambled! And here's how......

Use egg whites in your recipes to lower the fat content. Conveniently on the side of the box they label how to measure for recipes.

Smoothies! Yes, these boxes of egg white are pasteurized so you can use the liquid egg white in a smoothie! Extra protein boost in a smoothie and you won't even know it's there!

Put the egg whites in a mug and top with your favorite toppings, cheese, lowfat turkey sausage, or ham, whatever tickles your fancy, and microwave for 1 min (and maybe a 1/2) and you have an egg white scramble! Pop onto your favorite piece of multigrain bread (toasted) and you have a power-packed breakfast on the go!

Making your own breaded and baked chicken cutlets or nuggets? Dip chicken into whole wheat flour, egg whites, panko bread crumbs and bake! 375 degrees 20 minutes. And you have yourself a lowfat crunchy treat!

It's all about the JOURNEY

You've heard that saying before, right?
"It's not all about the destination, but the steps you take along the way..... the journey, if you can sit back and enjoy it, can be so sweet!"
And ain't that the truth! But living in the moment can be difficult, especially when we cloud our lives with so much "busy". But remember the "busy" around YOU, was created by YOU. So if you can take a step back and reassess what's most important in your life, you can then give yourself permission to be free of unwanted stress and activities that are clouding your Ch'i (your life energy) We all want good Ch'i, right? ;)

So learn to say "no" to things that don't support your health journey, that's mind, body and soul! And take those steps on your journey that will provide you with strength and focus, not bog you down with unwanted stress. You are the creator of your own paradise, and that destination can be found only in the journey, your journey!
This one's for you! Take a listen and be inspired.....
http://www.youtube.com/watch?v=rfUYuIVbFg0

Breakfast is on the GO!

I am always running out the door in the morning, but I never forget about that most important meal of the day, BREAKFAST! Without breakfast, I would crash mid-morning and end up falling off the healthy wagon at some point during the day; overeating on something less than good for me! And that's what happens to everyone! And did you know that people who eat breakfast are 10X more likely to stick to a healthy lifestyle of eating well and exercising, and maintaining their healthy weight? Yep that's true! 
SO, stop making excuses, you have to eat something for breakfast! And here is any easy way to start.......
These are my go-to breakfast biscuits when I need to pop something into my bag as I'm running out the door. Easy to eat in the car, it's a must have for this FoodieGIRL.

BELVITA BREAKFAST "CRISP" BISCUITS

Biscuits specially designed for breakfast.

In flavors like chocolate, cinnamon/sugar and blueberry, you're going to love them!

 "Belvita is a range of biscuits specially designed for breakfast. Made with wholegrain, rich in cereals, a source of fibre and containing a selection of vitamins and minerals, these delicious crunchy biscuits have been scientifically proven to slowly release carbohydrates over 4 hours*. Belvita Breakfast gives you energy for the whole morning."

CHECK OUT ALL THE GOOD FOR YOU GOODNESS ON THE Belvita WEBSITE:

http://www.belvitabreakfast.co.uk/

Back to School!~The Snack List

WOW! Back to school already?! Well, whether you're starting back this week, or in just a few, I've got ya covered on a list of "go-to" snacks for both you and your little people, as you all work hard on being healthy and staying energized throughout the day. Knowledge is power, but FOOD will provide the FUEL!

Lowfat Yogurt... *or go "greek" great, provides a lowfat, high protein snack that will definitely keep everyone satisfied and on the move!

Granola bars (low sugar)

Goldfish (staple for most kiddos!)

Make your own snack mix, include nuts, dried fruits, and/or dark chocolate for a little antioxidant power

Veggies and fruit ( cut it up the night before and put into baggies, for a quick on the go item to pop into your bag, or their lunchbox)

Smoothies (measure out those ingredients so you don't make a calorie bomb, but great way to sneak in veggies, into a fruit smoothie, or some extra protein by adding yogurt, or peanut butter (or any great nut-free alternative spread, is wonderful, too!)

Popcorn (lowfat and delcious!)

Back to Nature (great brand of all natural snacks, found on your health food or vegetarian aisle of grocery store) they have wonderful, cookies, crackers and chips that provide a crunch without all the "bad for you" junk of it's competitors ;)

NEED more ideas, and some LUNCH one's too? This is my favorite website for just that.......
http://www.healthy-kids-snacks.com/

Taking a moment for you! (with a slice of banana chai bread)

What am I craving today? Well a cup of hot tea and a slice of banana bread! I love that moment in the day when I can just sit and reflect, even if just for a few minutes, and reboot my mind. Sure it's hard to find a moment in the day for yourself, life is busy! But it's so important to take time for yourself, even if that time is just 10 minutes, short, it will provide your body and mind with a much needed boost to finish the day, positively and strong! So however you relax, a power nap, meditation, a cup of tea and a slice of banana bread, take that moment and savor the good around you. It's all apart of your B-FIT4U health journey! 

BANANA CHAI BREAD!
(my favorite tea and dessert bread all in one, and lowfat!)

Ingredients


1 3/4 cups all-purpose flour1 tablespoon baking powder

1/2 teaspoon salt3/4 cup white sugar1/2 cup lowfat cream cheese

2 eggs

3/4 cup mashed bananas

1/4 cup brewed chai tea

Directions

1.In a medium bowl mix together flour, baking powder, and salt.

2.In a separate bowl mix sugar, cream cheese, and eggs until light and fluffy. Mix mashed bananas and Chai into cream cheese mixture. Add flour mixture and mix until smooth.

3.Pour mixture into a greased 9x5 inch loaf pan.

4.Bake in a preheated 350 degree F(175 degrees C) oven for 60 minutes. Cool on rack. Remove from pan after 10 minutes.

Nutritional Information
Amount Per Serving Calories: 164
Total Fat: 2.9g
Cholesterol: 41mg

DID YOU KNOW?
Pair with a green tea to help boost your metabolism! Green tea is also full of antioxidants, and studies have shown it can lower cholesterol and fight cancer. So drink up that tea!

Are you sabotaging your weight loss?

Could you be the one sabotaging your weight loss? Is it always about the next diet fad for you? Are you letting the people you surround yourself with, dictate your eating habits? It's time to gain control of your thoughts and your habits! YOU are the only one who can turn your life around! Your healthy journey is all up to YOU! And I know you can do it!
Periodically review your "health journey" checklist to get yourself back up on that" food wagon". And more importantly to remember that your overall health is more important than your what size jeans you're wearing, so strive to choose to be active and incorporate good for you food, as well as exercise into your life. Ice cream is not sabotaging you, your choice to eat it in mass quantities more than occasionally is. Everything in moderation.....oh yes, I will keep saying it until you believe it! It's time to set yourself FREE from that diet, and instead choice healthy habits!
HEALTH JOURNEY CHECKLIST:

1. portion control, serving size, read those labels, measure that food until you know exactly how much you should, or should not be eating

2. calories, be aware of how much you're eating throughout the day

3. surround yourself with positivity, friends and family that will lift you up!

4. sleep.....get some,and you will make better choices throughout the day

5. don't diet, choose healthy! moderation is key!

6. make yourself and your health a priority! B-FIT4U!

7. don't eliminate foods, but eat those that are considered "treats" as an occasion food, and never feel guilty about food! everything in moderation :)

What I'm reading now!

This one's for all the mamas, nannies, grandmas, grandpas, aunts, uncles, and anyone else out there who is still taking care of business while taking care of a sweet baby. I came across this great cookbook yesterday at the bookstore and just had to share! Being a mama, myself, and (now twice blessed with a new baby in our house)  finding the time to cook, and an extra hand to do so, can be daunting. So here's a great cookbook that will not only keep you afloat during those restless nights of no baby/toddler sleeping, but also fill your belly with comforting and healthy recipes to keep yourself and your beautiful family happy!
http://www.amazon.com/The-One-Armed-Cook-Recipes-Not-So-New/dp/0696226820

What I'm eating now!

I LOVE Bear Naked food products! 100% pure and natural and sweetened with all-natural sugars like cane juice and brown rice syrup; it's a great start to your morning, or anytime of day!
Having a hard time filling that hunger in the mid-afternoon, and dinner seems sooooo far away? THINK CEREAL! Whether it's one of the great ones from Bear Naked, or your own favorite brand, cereal provides a much needed boost at the 3 o'clock hour to help you power through 'till dinner. Full of tummy filling fiber, it can help you fend off those crazy cravings that might break your daily calorie bank!
CEREAL-not just for breakfast anymore!
Check out all the Bear Naked products here: granola, trail mix, cereal and nutrition cookies:
http://www.bearnaked.com/nut-cluster-crunch-cereal/maple-nut

Chicken parmesan- REHAB!

OOOH I do love me some chicken parmesan!! But ouch! The calories alone give me a headache, (over 1000 calories for a plate of the stuff!) Not to mention this fried delicacy is well, fried....saturated fat, folks, not your heart's friendliest friend. So what is a B-fitter to do when all she wants is to dive into favorite Italian joint and order up her favorite entree? Well make it at home, of course and give this recipe a "rehab" makeover!

Chicken Parmesan
(for the healthy foodiegirl or boy, in you!)
Ingredients

8 ounces whole-wheat spaghetti

1 large onion, chopped

3 cloves garlic, minced

1 teaspoon olive oil

4 large tomatoes, chopped

1/2 teaspoon sugar

Dash salt

Dash black pepper

1/4 cup fresh basil, chopped

1 pound skinless, boneless chicken breast halves

1/3 cup whole-wheat bread crumbs

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/2 teaspoon garlic

1 egg white, beaten

2 tablespoons skim milk

4 teaspoons shredded Parmesan cheese



Instructions

1. Cook pasta according to package directions.



2. In a medium saucepan, saute the onion and garlic in olive oil until tender. Add 1/2 cup water, tomatoes, sugar, salt and pepper. Bring to a boil and continue to simmer for another 10 minutes or until it reaches desired consistency. Stir in the fresh basil and set aside to keep warm.



3. Using the flat side of a meat mallet, flatten the chicken between two pieces of plastic wrap until they are about 1/4-inch thick. Remove plastic wrap.



4. In a shallow dish, combine the bread crumbs, dried basil, oregano and garlic. In a small bowl, beat together the egg white and milk. Dip the chicken in the egg mixture and roll in the bread crumbs.



5. Place the coated chicken pieces on a greased baking dish and bake at 350 F for 20-25 minutes or until the juices run clear. Transfer chicken to a plate.



6. In the same baking dish, layer the bottom with the cooked spaghetti and mix in half of the sauce. Top with the baked chicken and pour the rest of the sauce over the chicken and pasta.



7. Sprinkle Parmesan cheese over the chicken and put back in the oven for another 5-7 minutes until the cheese melts.



Serves: 4



Nutrition Content (per serving)

324 calories, 5 g fat, 1 g saturated fat, 37 g carbohydrates, 7 g sugars, 7 g fiber, 35 g protein, 221 mg sodium, 863 mg potassium
*Pat yourself on the back, you just did something healthy for yourself!*

Arroz con Pollo (chicken and rice)

Looking for a healthy, satisfying, one pot meal that's figure friendly AND will feed a crowd this weekend? Arroz con pollo is the way to go!! A traditional Spanish dish, it's full of flavor and will impress even the choosiest of eaters!


4-6 Servings Size


.3/4 lb boneless skinless chicken breast, cut into 1 inch cubes

1/2 cup chopped onion

2 minced garlic cloves

2 tablespoons vegetable oil

1 3/4 cups water

1 medium tomato, chopped

1 (6 ounce) package farmhouse savory chicken rice pilaf mix (if you can't find that, use 6 ounces of yellow rice)

1/3 cup frozen peas, thawed

1/3 cup sliced pimento-stuffed green olives

Directions:

1.In large skillet sauté chicken onion and garlic in oil 5 to 7 minutes or until the chicken is no longer pink.

2.Add water and tomato; bring to a boil.

3.Add the rice and seasoning package; reduce heat. Cover and simmer 15 minutes.

4.Add peas and olives and cook 5 to 10 minutes longer or until liquid is absorbed.

 

Calories 179.1

Calories from Fat 71

40%

Total Fat 7.9 g

12%

Saturated Fat 1.1 g

5%

Cholesterol 49.3 mg

16%

Sodium 73.2 mg

3%

Total Carbohydrate 5.3 g

1%

Dietary Fiber 1.1 g

4%

Sugars 2.3 g

9%

Protein

Make your own Nutrition Bars

Having a difficult time reading all the ingredients on the back of your energy bar label? Wish that picking out a bar was simpler? How about making your own? This quick and simple recipe will have you eating breakfast and out the door in no time! Plus these super delicious energy bars are great to pop into your bag when your on the go! Oh and did I mention all the money you will be saving making your own bars? Now that's just a bonus.....can I get an AMEN!

(These bars are a cross between a granola bar, muffin and energy bar. They are a nutrient-dense snack but they satisfy a cookie and overall sweet tooth craving.)

Banana Oat Energy Bars

◦1/2 cup (63g) wheat germ

◦3/4 cup (97g) whole wheat flour

◦1 tsp (4g) baking soda

◦1 cup (120g) low-fat plain Greek yogurt or plain yogurt

◦1/2-3/4 cup (100-150g) brown sugar

◦2 eggs

◦1/2 cup (115g) mashed banana, (roughly 1 large banana)

◦1 tsp (5mL) vanilla

◦3 cups (241g) oats

◦3 Tbsp (30g) flax seeds

◦1/3 cup (60g) dark chocolate chips, optional

White Chocolate Craisin Oat Energy Bars

◦1/2 cup (63g) wheat germ

◦3/4 cup (97g) whole wheat flour

◦1 tsp (4g) baking soda

◦1 cup (120g) low-fat plain Greek yogurt or plain yogurt

◦1/2-3/4 (100-150g) cup brown sugar

◦2 eggs

◦1/2 cup (90g) unsweetened applesauce or pumpkin puree

◦1 tsp (5mL) vanilla

◦3 cups (241g) oats

◦3 Tbsp (30g) flax seeds

◦1/3 cup (60g) white chocolate chips

◦1/3 cup (50g) Craisins

Instructions

Banana Oat Energy Bars

1.Beat the yogurt, sugar, eggs, mashed banana and vanilla in a mixing bowl.

2.Gradually add the whole wheat flour, wheat germ and baking soda.

3.Stir in the flax seed, oats and then the chocolate chips.

4.Pour the batter into a foil-lined 9 x 13-inch pan and a foil-lined 8 x8-inch pan {or two 9×13 inch pans for slightly thinner bars}, spreading it with a spatula to make it an even thickness.

5.Cook the bars for 7-8 minutes at 375 degrees or until the top of the bars starts to turn light golden brown and springs back to the touch but being careful not to overbake them to ensure that they stay moist in the center. They will set a little bit as they cool.

6.Let the bars cool in the pan for ten minutes and then cut them into bars or use a cookie cutter to cut them into shapes.

White Chocolate Craisin Oat Energy Bars

1.Beat the yogurt, sugar, eggs, applesauce and vanilla in a mixing bowl.

2.Gradually add the whole wheat flour, wheat germ and baking soda.

3.Stir in the flax seed, oats and then the white chocolate chips and Craisins.

4.Pour the batter into a foil-lined 9 x 13-inch pan and a foil-lined 8 x8-inch pan {or two 9×13 inch pans for slightly thinner bars}, spreading it with a spatula to make it an even thickness.

5.Cook the bars for 7-8 minutes at 375 degrees or until the top of the bars starts to turn light golden brown and springs back to the touch but being careful not to overbake them to ensure that they stay moist in the center. They will set a little bit as they cool.

6.Let the bars cool in the pan for ten minutes and then cut them into bars or use a cookie cutter to cut them into shapes.

210 calories per bar

Food as FUEL!

Anyone else out there enjoying the Olympics as much as I am? What a wonderful time to admire the will power, drive and enthusiasm of these athletes! Not to mention the determination and commitment they have made to keeping their bodies in tip-top shape to perform at their best! How do they do this? They use food as FUEL!
Sure, food is to be savored and enjoyed, as well as used to celebrate some of life's most wonderful moments with friends and family, but essentially food is "fuel" for our bodies to work at it's best!

Things like iron, fiber, vitamins, certain sugars, and good fats, etc. are all things that food provides to keep us moving. Ever hear the saying, "Carrots are good for your eyes?" Ok, well that's actually a myth-go figure! BUT they are loaded with Vitamin A (beta carotene) which is  vital to growth and development in our bodies, and that would include your eyes. So next time your off the "food wagon", binging through that bag of chips while you are ironically watching some of the best fit athletes in the world compete in the Olympics, think about it......is this adding any fuel to my body? Or just harming my healthy journey? Then read the nutrition label on the back of the bag and pour yourself a portion. You can eat your chips, just do it mindfully, and grab an apple later! That's moderation, and that's choosing to B-FIT4U :)

The problem so many make in getting healthy is dieting! Oh the word alone makes me shiver! Don't take things out of your diet to lose weight; you'll only binge on these items later, or even worse, you WILL slowly incorporate them back into your life once you have lost the weight, reversing all your hardwork! So think about food positively, eat what you like but following a serving size, eat a variety of foods, and think before you eat, is this food fuel or is it just for fun? Mindful eating is KEY to your weight loss journey!