HAPPY HALLOWEEN from B-FIT4U!

Happy Halloween B-Fitters!!

I absolutely LOVE this holiday, the trick the treats (and my birthday was yesterday!) I mean when you're born the day before Halloween, or as we love to call it "mischief night", you just naturally LOVE Halloween! And Oh yes those treats!! But how is one to stay on course with their health goals and still indulge in a little Halloween FUN!?
Well, lucky for you, soooo many of your favorites come in "snack-size" this time of year SO you are already portion-controlled! And just in case you're still having trouble eating just one or two pieces of those trick or treats, here's a low-down on your favorites to help you stay within your healthy calorie count and still B-FIT4U!


100 GrandServing size: 2 bars
Calories per serving: 190

3 Musketeers
Serving size: 3 bars
Calories per serving: 190

Almond Joy
Serving size: 1 bar
Calories per serving: 80

Baby Ruth
Serving size: 2 bars
Calories per serving: 170

Brach's Candy Corn
Serving size: 20 pieces
Calories per serving: 150

Brach's Indian Corn
Serving size: 22 pieces
Calories per serving: 140

Brach's Milk Maid Caramels
Serving size: 4 pieces
Calories per serving: 160

Butterfinger
Serving size: 2 bars
Calories per serving: 170

Charleston Chew (vanilla)
Serving size: 1 bar
Calories per serving: 45

Dots
Serving size: 12 dots (2 boxes)
Calories per serving: 150

Heath Milk Chocolate English Toffee Bar
Serving size: 3 pieces
Calories per serving: 230

Hershey's Cookies 'n' Creme
Serving size: 3 pieces
Calories per serving: 220

Hershey's Kisses (milk chocolate)
Serving size: 9 pieces
Calories per serving: 200

Hershey's Kisses Special Dark
Serving size: 9 pieces
Calories per serving: 180

Hershey's Milk Chocolate
Serving size: 3 pieces
Calories per serving: 200

Hershey's Miniatures (assorted chocolate bars)
Serving size: 5 pieces
Calories per serving: 210

Hershey's Payday
Serving size: 1 bar
Calories per serving: 90

Hershey's Take 5
Serving size: 1 piece
Calories per serving: 100

Jolly Rancher Lollipops
Serving size: 1 piece
Calories per serving: 50

Jujyfruits
Serving Size: 18 pieces
Calories per serving: 120

Junior Mints
Serving size: 2 boxes
Calories per serving: 160

Kit Kat
Serving size: 3 2-piece bars
Calories per serving: 210

M&Ms (milk chocolate)
Serving size: 3 packs
Calories per serving: 220

M&Ms (peanut)
Serving size: 2 packs
Calories per serving: 180

Milk Duds
Serving size: 3 boxes
Calories per serving: 160

Milky Way
Serving size: 2 bars
Calories per serving: 160

Milky Way Simply Caramel
Serving size: 1 bar
Calories per serving: 100

Mounds
Serving size: 1 bar
Calories per serving: 80

Nestle Crunch
Serving size: 3 bars
Calories per serving: 180

Reese's Peanut Butter Cups
Serving size: 1 piece
Calories per serving: 110

Reese's Peanut Butter Cup Miniatures
Serving size: 5 pieces
Calories per serving: 220

Reese's Peanut Butter Pumpkins
Serving size: 2 pieces
Calories per serving: 170

Skittles
Serving size: 3 packs
Calories per serving: 180

Smarties
Serving size: 1 roll
Calories per serving: 25

Snickers
Serving size: 2 bars
Calories per serving: 160

Snickers Peanut Butter Squares
Serving size: 1 bar
Calories per serving: 130

Spangler Dum Dum Pops
Serving size: 3 pops
Calories per serving: 60

Starburst
Serving size: 8 pieces (chews)
Calories per serving: 160

Sweet's Candy Corn Taffy
Serving size: 7 pieces
Calories per serving: 160

Tootsie Roll Midgees
Serving size: 13 pieces
Calories per serving: 140

Tootsie Roll Pops
Serving size: 1 pop
Calories per serving: 60

Tootsie Roll Snack Bars
Serving size: 2 bars
Calories per serving: 100

Twix (caramel)
Serving size: 1 cookie
Calories per serving: 80

Twizzlers (strawberry snack size bars)
Serving size: 3 bars
Calories per serving: 140

Whoppers
Serving size: 6 tubes
Calories per serving: 190

From my Kitchen to YOURS!

It's chillllly here today and across alot of the world (including the northeastern United States that is getting ready for that Hurricane, stay safe people, we are all thinking of you here at B-FIT4U!) So amidst all the cold and the chaos, I thought a comforting meal of turkey meatloaf might just do the trick in warming us all up! ENJOY!

Mama's Turkey Meatloaf (courtesy of Ellie Krieger)

Ingredients

• 1 tablespoons olive oil
• 1 small onion, diced (1 cup)
• 8 ounces white button mushrooms, finely diced
• 1 small carrot, finely grated
• 2 tablespoons tomato paste
• 1/2 teaspoon dried thyme
• 1 clove of garlic, minced
• 3/4 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 1 1/2 pounds extra-lean ground beef (90% lean or higher)
• 3/4 cup quick-cooking oats
• 2 large eggs, beaten
• 2 teaspoons Worcestershire sauce
• 1 8-ounce can no-salt added tomato sauce
• 1 Tablespoon prepared mustard
• 1 tablespoon unsulphered molasses

Directions

Preheat the oven to 350 degrees.

Heat the oil in a large skillet, add the onion and mushrooms and cook until the liquid is evaporated and the mushrooms begin to brown about 8 minutes. Stir in the carrots, tomato paste, thyme and garlic and cook, stirring, 2 minutes more. Allow to cool completely.

In a large bowl combine the beef, oats, eggs, Worcestershire sauce, mushroom mixture, salt and pepper. Mix until just well combined. Transfer the mixture to a 9x13 inch baking dish and shape into a loaf about 5 inches wide and 2 inches high.

In a small bowl whisk the tomato sauce, molasses and mustard and pour over the meatloaf.

Cook the meatloaf until a meat thermometer registers 160 degrees, about 55-60 minutes. Remove from the oven and let rest 15 minutes before slicing.

Serving Size: one 1-inch thick slice

Per Serving:
Calories 250; Total Fat 12 g; (Sat Fat 4 g, Mono Fat 5.5 g, Poly Fat 1 g) ; Protein 21 g; Carb 14 g; Fiber 2 g; Cholesterol 110 mg; Sodium 370 mg
Excellent source of: Niacin, Phosphorus, Protein, Selenium, Vitamin A, Vitamin B6, Vitamin B12, Zinc
Good source of: Copper, Iron, Pantothenic Acid, Potassium, Riboflavin, Vitamin C

***Roasted potatoes with a green salad are a lovely accompaniment to this meal

Couldn't be more simple!

Some days we just need simplicity. Pairing it down, whether it be with our everyday duties, commitments or in the kitchen, sometimes you just have to simplify in order to see the beauty that lies around you. Today as I look outside into the most beautiful Fall day, I have chosen to do just that, sit back, relax and take it all in, the beauty that is another wonderful day to be thankful for so many things~ and to slow it down because you don't want to miss a moment of this beautiful life. Healthy is not only about your trip to the gym or that good for you breakfast you had this morning, but taking the time to simply breathe. Here's one of my simple and favorite recipes for apple sauce. Make it, leave it and go and it will be waiting for you when you get home tonight. And your house will smell delicious toooooo! Happy Fall Y'all~~ FoodieGIRL

Slow Cooker Apple Sauce

5 poundsapples - peeled, cored, and thinly sliced

1 1/2 tablespoons ground cinnamon

1/2 teaspoon ground cloves

1/4 teaspoon ground nutmeg

1. Layer apples into a slow cooker. Sprinkle cinnamon, cloves, and nutmeg over the apples.
2. Cook on High until apples are soft, 4 to 5 hours. Whisk apples vigorously for a chunkier-style applesauce. Puree with an immersion blender for a smoother applesauce.

Belly Fat!

We spoke about it before but it needs to be mentioned again as we head into these winter months........visceral fat! What is it? The fat that likes to hang around your tummy area. And during the winter, it's not only easy to gain more of it with all that Holiday cheer and revelry, but it's easy to forget about it, as it hides in your winter sweater. How do you get rid of it? Your eating habits! Yes exercise helps to strengthen your core, BUT until you change your diet, the results of all those situps you've been doing, won't be seen. So you must change those eating habits, that is, less fat and less sugar. You don't have to cut out carbs, or certain food groups, but mindfully eating through the winter and always, will help reduce that belly fat!

Don't overwhelm yourself by too much change, but make small changes overtime. Perhaps eggwhites for breakfast on whole wheat toast with a lean turkey bacon, or opt for the soup and salad for lunch today, instead of that monster sandwich loaded with mayonnaise and enough cheese to feed a small family of mice. And when dinner rolls around, fill your plate first with fruits and veggies, and then the rest of your plate with lean meats and your starch. Small changes over time, BIG RESULTS!

'Cause let's face it, the only person that looks good when their belly shakes like a bowl full of jelly is SANTA ;)

Quin-WHAT?

QUINOA! Heard of it? Not sure how to pronounce it? (keeen-wa) Wonder what all the hub-bub is about it? WELL, I have all the delicious answers for you!

Our friends at Food.com tell us that:
QUINOA is one of the ancient food staples of the Incas, it was called "The Mother Grain." An ivory-colored, tiny, bead-shaped grain. Its flavor is delicate, and has been compared to couscous or rice. Quinoa is lighter, but can be used in any way suitable for rice. Quinoa contains more protein than any other grain, and is higher in unsaturated fats and lower in carbohydrates than most grains and is a very good source of calcium, iron, phosphorous, B vitamins,and vitamin E. Quinoa's slow-releasing carbohydrates help to maintain blood sugar levels.

DID YOU JUST READ THAT???  More PROTEIN than any other grain!? Not to mention all the vitamin benefits AND helps to maintain blood sugar levels so you're fuller longer! WOOO HOOO!
So next time in you're in the store, pick some up! You prepare it just as you do rice and can add a gazillion different things to it, just as you would rice or pasta. ENJOY!! And do me a favor, stop cutting carbs from your diet, and just eat healthy ones like QUINOA instead! Your body will thank you with a ton of ENERGY!

Here's two of my favorite brand varities but there are tons out there, so get shopping!

Breakfast that you'll want to "break" for!

I don't always have time to make pancakes during the week for breakfast, but I sure am always thinking about it!! This weekend I finally took the time to make an extra batch to freeze, so I could enjoy these sweet little treats ALL week! Here's my favorite Fall pancake recipe, made with whole wheat flour and a wonderful antioxidant-filled nutty topping! With this recipe, you really can have your "cake" and eat it too! ENJOY!

Whole-Wheat Apple Pancakes with Nutty Topping by Ellie Krieger 

1 medium apple (such as Golden Delicious), cored and diced (about 2 cups)
¾ cup all-purpose flour
¾ cup whole-wheat flour
2 teaspoons baking powder
½ teaspoon baking soda
¼ teaspoon salt
1 cup low-fat (1%) buttermilk
¾ cup nonfat milk
2 large eggs
1 tablespoon honey
1 recipe Nutty Topping (recipe follows)
6 tablespoons pure maple syrup, plus more to taste

Put the apple in a microwave-safe bowl, tightly cover with plastic wrap, and microwave on high until softened, about 2 minutes.

In a large bowl, whisk the flours, baking powder, baking soda, and salt. In a small bowl, whisk together the buttermilk, milk, eggs, and honey. Slowly add the egg mixture to the dry ingredients, stirring until just combined.
Heat a large nonstick griddle over medium heat. Spoon about ¼ cup of the batter per pancake onto the griddle and distribute about a heaping tablespoon of the cooked apple on top. Drizzle a little more batter on top to coat the apple. Flip when the pancake tops are covered with bubbles and the edges look cooked, about 2 minutes. Cook until the pancakes are golden brown and cooked through, an additional 1 to 2 minutes. Serve immediately or transfer the cooked pancakes to an ovenproof dish and keep warm in a 250 degree oven while making the rest.

To serve, arrange 2 pancakes on each plate and sprinkle each serving with about 2 heaping tablespoons of the Nutty Topping. Serve with maple syrup.

Makes 6 servings
Serving size: 2 pancakes with topping and 1 tablespoon syrup

Per Serving:
Calories 400; Total Fat 11 g (Sat Fat 2.5 g, Mono Fat 3 g, Poly Fat 2.5 g); Protein 15 g; Carb 63 g; Fiber 5 g; Cholesterol 75 mg; Sodium 450 mg

Excellent source of: Calcium, Fiber, Iron, Magnesium, Manganese, Phosphorus, Protein, Selenium, Zinc
Good source of: Copper, Folate, Niacin, Potassium, Riboflavin, Thiamin


Nutty Topping

¼ cup hulled (green) pumpkin seeds
¼ cup sliced almonds
¼ cup shelled sunflower seeds
1 tablespoon sesame seeds
¼ cup toasted wheat germ
¼ cup pure maple syrup
Salt to taste

In a large skillet, toast the pumpkin seeds and almonds over medium-high heat, stirring, for about 1 minute. Add the sunflower seeds and cook, stirring, for 1 minute more. Add the sesame seeds to the pan. Cover and cook, shaking the pan, until the seeds are toasted, about 30 seconds more. Transfer the toasted nuts and seeds to a medium-size bowl. Add the wheat germ. Stir in the syrup and season with salt. The topping will keep for a week in an airtight container.

Makes 6 servings
Serving size: 2 heaping tablespoons

A Big THANK YOU! (and a recipe too!)

Good morning B-Fitters!

Just wanted to express my gratitude to all of you for the emails and messages you send each and everyday! It brings me great joy to hear about your inspiring health journeys, taking control of your own fitness, and choosing to B-FIT4U! If you haven't yet, please take the time to join the blog as a "follower". Only takes a few minutes to sign up and gives us here at B-FIT4U a better idea of our demographic, so  we can better serve your health needs with the articles and recipes that mean the most to you!  Continued success in your healthy journey and remember to always B-FIT4U!


Always in Good Health!
~FoodieGIRL


Butternut Squash and Apple Soup (by Ina Garten)
(always satsifying, fills the tummy with good nutrition, a great way to lose weight and lowcal, the perfect meal)  140 calories per 8oz or 1 cup serving

2 tablespoons unsalted butter

2 tablespoons good olive oil

4 cups chopped yellow onions (3 large)

2 tablespoons mild curry powder

5 pounds butternut squash (2 large)

1 1/2 pounds sweet apples, such as McIntosh (4 apples)

2 teaspoons kosher salt

1/2 teaspoon freshly ground black pepper

2 cups water

2 cups good apple cider or juice

Directions

Warm the butter, olive oil, onions, and curry powder in a large stockpot uncovered over low heat for 15 to 20 minutes, until the onions are tender. Stir occasionally, scraping the bottom of the pot.

Peel the squash, cut in half, and remove the seeds. Cut the squash into chunks. Peel, quarter, and core the apples. Cut into chunks.

Add the squash, apples, salt, pepper, and 2 cups of water to the pot. Bring to a boil, cover, and cook over low heat for 30 to 40 minutes, until the squash and apples are very soft. Process the soup through a food mill fitted with a large blade, or puree it coarsely in the bowl of a food processor fitted with a steel blade.

Pour the soup back into the pot. Add the apple cider or juice and enough water to make the soup the consistency you like; it should be slightly sweet and quite thick. Check the salt and pepper and serve hot.
* add a dollop of greek yogurt for some tang, creaminess and a little protein*

Just be Yourself!

Ok, so I'm looking at my calendar this morning rollling in laughter! It says:

"You just have to be youself!" said the woman wearing spanx, self-tanner, and two layers of cover-up"

LOL!!

So true right? How many times have we all caked on the makeup, put on the lashes, squeezed into that tight skirt and called it au-natural??  And that's not to say there isn't a time and place for all of that! Hey, I LOVE my "inner-showgirl" to shine, and she LOVES a good lipstick and high heel. But my point in all this is let's make a pact to be "real". That is LOVE who we are inside and out. Look in the mirror and realize that our smile alone is what makes us shine. You are a masterpiece of a higher being and there is only one of you in this world, so don't let the rest of us miss out by not getting to know the REAL YOU!  Skinny is not you, Fat is not you, the Scale is not you, your Age is not you! You are the person we see dancing behind your eyes, the soulful happy spirit that resides in all of us. Bring him/her out and be FREE of who you think you are, and Be exactly who you've always been, REAL, WONDERFUL, BLISSFULLY YOU!

Happy Weekend B-fitters! ~FoodieGIRL

INSPIRATION thursday!

Prepared to be INSPIRED! We're back with INSPIRATION Thursday!and today we are privileged to sit down and talk with one of our readers, Rachel. A hardworking mom of 3, Rachel found, like so many of us, that caring for others left her with little time to focus on herself. After the birth of her third child just this year, Rachel decided that she needed to make herself and her health a priority. Currently in the midst of her journey to better fitness and health ,we had the privilege to hear her story, and share it with you! Let's get INSPIRED!

In her own words.........

Rachel, 35 years old. Mother of 3. Youth Care Counselor at Volunteers of America (VOA)
Favorite Hobby: reading and writing.
Favorite Quote: It's not what you are called but what you answer to.

"The turning point in my life that I needed to get healthy was in 2009 when I was diagnoised with Lupus. I heard of it but I never knew what it was initially and what it all consisted of. I am very much tired all the time and in pain most days. I knew that being an athlete, I needed to get this unwanted weight off so I could do simple things like run around with my children.

To lose weight I have changed my eating habits. Fast foods are minimal.... very minimal. I eat more vegetables with each meal. I have dropped sodas and drink juices with fruit, no sugar, and of course, I have the recommended 8 glasses of water a day!

I was not and am not on any mediacations. I just want to be fit and healthier. I walk 3 to 5 miles every 2 days, if my schedule permits.


I havent adopted a certain exercise into my life, BUT I do play a lot of basketball. That alone produces a lot of sweat. I have also added red wine to my dinner. I was told a glass of red wine a day is very healthy.

A typical day of eating for me used to be horrible. I missed breakfast because Im usually getting my children ready for school and taking the dog out. Now I make sure I eat a bowl of cereal. My cereal of choice is WHEAT CHEX...No More Whole Milk. I tend to eat 6 small meals a day. Whether it be slices of fruit, cheese, or a yogurt."



Rachel, from all of us at B-FIT4U, thank you for sharing your journey! Keep up the amazing work! I think your smile says it all~You're on your way!!
~FoodieGIRL

Before                                                                                        After

Oh NUTS!

Fall is a great time of year to fuel up on good for you fast snacks that are warm, savory and delicious! Here's the perfect snack for your on the go lifestyle:

SPICED NUTS          

DID YOU KNOW? Many varieties of nuts are high in protein, fiber, healthy monounsaturated fats, minerals, and other nutrients

• 1 large egg white
• 1/4 cup sugar
• 1 teaspoon salt
• 1/2 teaspoon chili powder
• 1/4 teaspoon ground allspice
• 1/2 teaspoon ground cumin
• 1 3/4 teaspoons cayenne pepper
• 2 1/2 cups pecan halves, or assorted nuts, such as cashews, walnuts, or almonds

Directions

1. Preheat oven to 300 degrees. Beat egg white until soft and foamy. Combine all remaining ingredients except pecans; whisk into egg white. Stir in pecans until well coated; spread mixture in single layer onto an ungreased baking pan.
2. Bake pecans for 15 minutes, then remove from oven. Using a metal spatula, toss, stir, and separate nuts. Reduce oven to 250 degrees and return nuts to bake until medium brown, about 10 minutes. Remove from oven; toss, and stir again. Place baking pan on wire rack to cool (they will crisp as they cool). Break up any that stick together

Meditate, Relax, Rejuvenate

Do you take the time to meditate? Listen, it's not just for Buddha :) It's an important practice in exercising your mind! Half the battle of weight loss is your mind. We can all be our worst crtic sometimes, and your own negative thoughts can sabotage your healthy journey. Now that's just not fair, don't you think? Isn't it true what they say, "ya gotta love yourself before you love anything or anyone else?" So true, the goodness (or negativity) in our own lives is a direct reflection of how we view ourselves and the world around us.
You want good things in your life, you need to actively fill your thoughts, actions and words with positivity. Taking the time to meditate can you get you there.
As with all things in life, you MUST MAKE THE TIME. As with soooo many things I tell people, if you have time to TiVo and watch that favorite reality show (don't we all have our guilty pleasure, me included!) then you have time to take 5 minutes to set your mind straight on positivity.

Start with a quiet space in your home, office, or your favorite park bench, wherever and BE STILL, BE QUIET, LISTEN to your own THOUGHTS. Wish for goodness in your life and for the people around you, count your blessings, and list the wonderful things about YOU! When you take the time to B-FITU, remember...it's not only the treadmill that needs your attention; your mind needs to be embraced with positivity that can only come from how you view yourself.
You're worth it, you're wonderful, you're unique unto you! Never forget that!

(Now get out there and conquer the world! Or at least get yourself a healthy breakfast to take a step in the right direction! )

The Holidays are HERE!

The Holidays are fast approaching...Halloween flows into Thanksgiving and then rolling into Christmas, the fa la la la LA and all that goodness! But this doesn't mean that you need to roll out of each and every party you attend now, does it? Of course not! If you look at it this way.....each "holiday" is one actual day. So that doesn't mean a month of not so good for you eating. It means, enjoy yourself on that one delcious day!
Have a ton of parties to attend surrounding the holidays? Pick and choose which one you will indulge and which one you will mind your P's and Q's. Don't be overwhelmed, be MINDFUL! Think before you go and you'll be sure to stay fit through the New Year because the last thing you want to be is another person making a resolution to lose weight; you're not a cliche'! You're better than that! Your BeingFIT4U!


PLAN your indulge day
KNOW before you go to that party what your healthy goals are
LIMIT the # of alcoholic beverage (2 is enough!)
MAKE fitness a priority, even if you only have 20 minutes in the morning, stretch, breathe, meditate
LOG those calories into your online journal or on a notepad. When you know what you're eating your less likely to overindulge

Roasted Turkey and Pumpkin Soup

So what a great PUMPKIN WEEK it has been!
** In review, Pumpkin is high in FIBER and Vitamin A (beta-carotene, reduces health risks) as well as iron, potassium, magnesium and Vitamin C. It doesn't contain fat, and can be used in both sweet and savory dishes.

And here's one last Pumpkin recipe for all you Jack O' Lanterns out there!

Roasted Turkey and Pumpkin Soup
(Only 140 calories a serving)
1 large turkey breast, chopped into bite size pieces and pan sauteed until cooked through
3 Green Onions
1 Can of Pumpkin (larger can, you want 1 1/2 Cups)
1 Tb Olive Oil
4 Cups of Chicken Stalk or 4 Bouillon Cubes and 4 Cups of water
1 Tb Garlic Powder
1 Tb Onion Powder
1/4 tsp Ground Nutmeg
1/2 tsp Cinnamon
Black Pepper and Salt to taste

Saute` turkey and onions in olive oil. Once cooked through, add the can of pumpkin and saute`. While cooking, add garlic powder, onion powder, ground nutmeg, cinnamon, black pepper, and salt. If using bouillon cubes, add those as well. Let saute` for 2 or 3 minutes then add the chicken stalk (water if using bouillon cubes). Bring to a boil, turn down to med and simmer for about 10 min. Serve and enjoy!

Have a Great Weekend! Happy Fall Y'all!!
- FoodieGIRL

The wonder of PEPITAS!

I bet you didn't know that those delightful little seeds inside your jack o' lantern are called PEPITAS! Yes, that's right! And these little gems are full of IRON!! So if you're one to sprinkle nuts on your yogurt, in your favorite baking recipes, on oatmeal or just eat them by the handful, you will LOVE the PEPITA, as you can do the same with these little beauties! They add a great "crunch" to any snack, paired with something, or on their own. You can find pepitas (pumpkin seeds) already out of their shells for you at any supermarket's nut and dried fruit aisle. A wonderful healthy and EASY way to get your daily iron intake, and like it tooooo!
NUTRITION:
The seeds are also good sources of protein, as well as iron, zinc, manganese, magnesium, phosphorus, copper,^[ and potassium. In regards to iron, 25 grams of pepitas can provide over 20 percent of the recommended daily iron intake

Oh MY PUMPKIN PIE SMOOTHIE!

Continuing on with our week of PUMPKIN recipes, here's one of my favs!
THE PUMPKIN PIE SMOOTHIE! This sweet and healthy treat will have you craving these all week! ENJOY!



OH MY PUMPKIN PIE Smoothie! (courtesy of Chef Meg)

6 oz vanilla lowfat yogurt
1/2 c canned pumpkin
1 tart apple, peeled and chopped
1/2 banana
1/4 t cinnamon
1 c ice

Combine all in a blender and mix until blended. Serve cold.

 

Nutritional Info

• Servings Per Recipe: 1
• Amount Per Serving
• Calories: 258.9

• Total Fat: 0.9 g
• Cholesterol: 0.0 mg
• Sodium: 81.9 mg
• Total Carbs: 60.3 g
• Dietary Fiber: 9.0 g
• Protein: 7.2 g

Lowfat PUMPKIN CHOCOLATE CHIP muffins!

Well, being the beautiful month of October, I thought we would continue with PUMPKIN WEEK!
If you haven't checked out yesterday's Turkey Pumpkin Chili, it's a must!
Today I am craving something with chocolate, so I am turning to one of my favorite go-to recipes for some mouth-watering, delectable lowfat PUMPKIN CHOCOLATE CHIP muffins!
I love this recipe because it's vegan (without animal fat, protiens, dairy, etc) and made with applesauce to keep it moist and lower the fat content. AND of course, PUMPKIN! Making it full of fiber, vitamins and nutrients.(did I mention you even sneak some flax seed in?) See so you can have your cake and eat it too! Pair with a lovely green tea this afternoon, and you've got yourself a winning combination, (and a healthy treat!).

Pumpkin Chocolate Chip Muffins (the joy of vegan baking)

1 1/2 tbsp Ground Flaxseed
1/4 cup Water
1/2 cup Granulated Sugar
3/4 cup Unsweetened Applesauce                                        
7 oz canned Pumpkin Puree (1/2 can)
1 1/2 cups White Flour
1/2 tsp Ground Cloves
1/2 tsp Ground Cinnamon
1/2 tsp Ground Nutmeg
1/2 tsp Baking Soda
1/4 tsp Baking Powder
1/2 cup Ghirardelli Semi Sweet Chocolate Chips

Directions

Preheat oven to 350 F and lightly grease a muffin pan. Whip together the flaxseed and water. In a large bowl, mix the flaxseed mixture, sugar, applesauce, and pumpkin. In a medium bowl, mix the dry ingredients (flour through baking powder). Mix the wet and dry ingredients until just combined, then fold in the chocolate chips. Pour into muffin pan and bake for 30 minutes or until a toothpick comes out clean.
Number of Servings: 6

 

Nutritional Info

• Servings Per Recipe: 6
• Amount Per Serving
• Calories: 242.7

• Total Fat: 3.0 g
• Cholesterol: 0.0 mg
• Sodium: 129.8 mg
• Total Carbs: 51.4 g
• Dietary Fiber: 3.2 g
• Protein: 4.6 g

Turkey PUMPKIN Chili

It's chilly outside. I have pumpkins on the brain......where am I going with this, you ask?
PUMPKIN CHILI, of course!! The perfect comfort food that will provide your waistline an excuse to continue to look fabulous in your skinny jeans, while satisfying your Fall appetite with good nutrition!

DID YOU KNOW? Pumpkin is high in FIBER and Vitamin A (beta-carotene, reduces health risks) as well as iron, potassium, magnesium and Vitamin C. It doesn't contain fat, and can be used in both sweet and savory dishes.
HAPPY FALL Y'ALL!

Black Bean 'n' Pumpkin Chili


Ingredients


•1 medium onion, chopped

•1 medium sweet yellow pepper, chopped

•2 tablespoons olive oil

•3 garlic cloves, minced

•3 cups chicken broth

•2 cans (15 ounces each) black beans, rinsed and drained

•2-1/2 cups cubed cooked turkey

•1 can (15 ounces) solid-pack pumpkin

•1 can (14-1/2 ounces) diced tomatoes, undrained

•2 teaspoons dried parsley flakes

•2 teaspoons chili powder

•1-1/2 teaspoons dried oregano

•1-1/2 teaspoons ground cumin

•1/2 teaspoon salt

Directions

•In a large skillet, saute the onion, yellow pepper in oil until tender. Add garlic; cook 1 minute longer. Transfer to a 5-qt. slow cooker; stir in the remaining ingredients. Cover and cook on low for 4-5 hours or until heated through. Yield: 10 servings (2-1/2 quarts).

Nutritional Facts

1 cup equals 192 calories, 5 g fat (1 g saturated fat), 28 mg cholesterol, 658 mg sodium, 21 g carbohydrate, 7 g fiber, 16 g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1/2 fat.

Are you a positive thinker?

You're mind is your power! Are you a positive thinker? Did you know that half your battle with weight loss is your mind?  You feed your head with negativity about your body, you will get negative results. If you get on the scale and don't see the number you desire today, choose to make a change. Go to great lengths to choose healthy! Whether that be on your own inspired by a weight loss story you have read in a magazine, or you ask for help from a friend, family, or a trainer, this is your journey to be the BEST YOU that YOU can BE! Feed your mind with positivity! Tell yourself "I can do this!" Everything in life worth having takes time, takes hardwork. How badly do you want this? How badly do you want to be the best version of you, inside and out? Start with a smile, wear it proudly! Look in the mirror and say " I am beautiful!" And know that Being Fit4U means being healthy, not skinny, not someone in a magazine ( believe me they have their struggles too!) BUT YOU! Be YOU and Be the BEST version of YOU, healthy, strong and wise!
Happy Weekend my friends :) -FoodieGirl

The incredible edible EGG!

Are you a cereal worshipper in the A.M......? That's ok, especially if you're choosing a high fiber, low sugar brand. BUT if you find your stomach rumbling an hour after breakfast, maybe what's missing is protein! SO how's about an  EGG- 70 calories, 6g of protein, memory boosting choline and vision protecting lutein. You can't beat that! So whether you scramble, sunnyside, over easy, or poach, the EGG is a B-fitters protein dream!

Something's FISHY around here!

Ok, so I have to admit...I was hard won on liking FISH of any kind, as a kid. Then of course, as I grew up and experienced more cuisine, and more importantly became a FOODIE! I wanted to try everything, including FISH! You see, FISH of all kinds is plain good for you! It's low in fat, nutrient dense with some varieties boasting 20g of protein for a 3oz serving! (that's the same as meat!), a good source of vitamin B12 and some types are rich with iron! Now if you're unsure how to prepare your first FISHY experience, this recipe is a sure-fire way to get you in the kitchen and cooking up something delicious that's good for you too! And HEY, next time you"re out to dinner, try a fish dish! Believe me, you'll surprise yourself just how much you like it!


Salmon Florentine~ByEllie Krieger

Ingredients

• 2 (10 ounce) packages frozen spinach, thawed
• 1 tablespoon olive oil
• 1/4 cup minced shallots
• 2 teaspoons minced garlic
• 5 sun-dried tomatoes, chopped
• 1/4 teaspoon red pepper flakes
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 cup part-skim ricotta cheese
• 4 (6-ounce) salmon fillets, rinsed and patted dry

Directions

Preheat oven to 350 degrees F. Using your hands, squeeze spinach of all excess liquid.

Heat olive oil in a large skillet over medium heat. Add shallots and garlic and cook for 3 minutes until they begin to soften. Add garlic and cook for 1 minute more. Add spinach, sun-dried tomatoes, red pepper flakes, 1/2 teaspoon salt and 1/4 teaspoon pepper and cook an additional 2 minutes. Remove from heat and let cool approximately 10 minutes. Add ricotta and stir to combine. Season with additional salt and pepper, to taste.
Using your hands, pack approximately 1/2 cup spinach mixture on top of each salmon fillet, forming mixture to the shape of the fillet. Place fillets on a rimmed baking sheet or glass baking dish and bake for 15 minutes, until salmon is cooked through.

Per Serving:

Calories 375, Fat 18 g; (Sat Fat 4 g, Mono Fat 7 g, Poly Fat 5 g) ; Protein 44 g; Carb 12 g; Fiber 5 g; Cholesterol 103 mg; Sodium 585 mg

Excellent source of: Protein, Vitamin A, Thiamin, Riboflavin, Niacin, Vitamin B6, Vitamin B12, Folate, Pantothenic Acid, Calcium Copper, Magnesium, Phosphorus, Potassium, Selenium, Vitamin C,
Good source of: Iron, Zinc, Fiber

It only takes a minute!

Calling ALL MOMS, NANNIES, and CAREGIVERS. If you take care of children, you know it's all about packing SNACKS! And while you're always trying to get good nutrition into your little people, somehow you've forgotten about yourself. SO why aren't you packing your snacks alongside their's?? That's right! This is a simple tip to getting those good for you snacks to your mouth too......
When you're cutting up that apple for your little people to take to school, bag some of it up for yourself too!
Same goes for any fruit, multigrain crackers, lowfat cheese and yogurt, nuts and veggies.
Why do DOUBLE the WORK? When you're taking care to pack healthy snacks for your kids, take out a few extra snack baggies out of the pantry and make sure that whatever you're preparing for them, place a portion into your bag, too!
HEY, IT ONLY TAKES A MINUTE to CHOOSE HEALTHY!

The dreaded PLATEAU!

"You're only feeling stuck if you decide to be. So decide differently"-Wayne Dyer

Feeling like you have plateaued in your weight loss? Did you know that whether it's the food you're eating or the exercises you are doing, your body gets used to your routine. YEP! It actually adapts to your healthy journey. So what does that mean to you? CHANGE IT UP!
Every 3-4 weeks change up your exercise routine, incorporating new exercises for old ones and trying new recipes in the kitchen.
CHANGE IT UP!
And while you're at it, stop using "I've plateaued" as an excuse because now you have the wisdom to CHANGE!

P.S. AND variety is the spice of life!