Hummus and Spreads

HUMMUS! Love! Don't you? But did you ever notice that 2 tablespoons is a serving at 80 calories? Yep, and how many of you are dipping those veggies into your hummus till the bowl is clean? Hey, it's easy to do, so I have two tips for you today!
FIRST, whether you're eating hummus or any other dip/spread (peanut butter, etc) 2 tablespoons is your rule of thumb when it comes to a serving.
But if you wish that hummus just went a little bit further (a bigger serving) without more calories,  here's my SECOND tip .....make your own hummus and enlarge the volume of your dip with veggies! YES VEGGIES!  Here's what you do.....you follow my recipe below for a basic hummus, and then you add roasted veggies to your puree. It bulks up the bean hummus mixture, giving you more per serving but with less calories, 'cause you are adding more veggies than beans! YES! You can thank me later, ENJOY!


**Oh and don't forget, hummus doesn't have to be just a dip. Use it as a wonderful spread on your sandwiches, or mix into your pasta for a creamy texture. **

Original Hummus Recipe

2 cloves garlic, peeled and crushed

2 tablespoons olive oil

1 (15 ounce) can garbanzo beans, drained, liquid reserved

salt and pepper to taste

1. Place garbanzo beans in a blender or food processor with approximately 1 teaspoon reserved liquid. Process until smooth. Mix in the garlic, salt and pepper. Blend to desired consistency, increasing the amount of reserved garbanzo bean liquid as desired. Chill in the refrigerator until serving.

NOW if you want to bulk up the hummus so you can get more bang for your buck, and have an extra serving or two! Roast your favorite veggies, one or more, whatever you like and once cooled, add to your food processor, following the original hummus recipe, and incorporating with the beans.
Here are my favorites and how to roast them, but use what you like best!

ROASTED VEGGIES

Cut into chunks:

Carrots, green and red peppers, onion, garlic cloves, zuchinni, rutabaga, parsnips, squash, eggplant (any of your favorite vegetables)
¼ cup pure olive oil

1 tsp garlic powder
Salt and pepper to taste (about 1/4 tsp each)

Preheat oven to 425°F.

Line a cookie sheet with foil and spray with cooking spray. Put vegetable chunks on pan, sprinkle with olive oil, and toss with salt and pepper, and garlic powder. Roast until tender; about 20 minutes. Insert fork or sharp knife to test for doneness.ENJOY!

What I'm eating today!

I LOVE a lovely panzanella (Tuscan bread salad) for lunch! It is a lovely bouquet of veggies, crumbled day old italian bread, a touch of olive oil, sea salt and cracked black pepper, and my secret ingredients.....kalamata olives and lemon zest; all tossed together to sing in harmony in your mouth! YES!

And with such a rainbow of colors, you know it's healthy! So do something wonderful for yourself today, make a panzanella salad!(P.S. and sometimes I even have a little sip of red wine with it and pretend I'm back in Tuscany! You can too!) ENJOY!


Panzanella
(Tuscan bread Salad)

This is more of a method than a recipe. Meant to be rustic and pleasing to your eye and stomach!

 

Handful of chopped cherry tomatoes (in half), yellow peppers, red peppers, cucumbers, vidalia onion, kalamata olives (or whichever kind you like) all cut to bite size pieces.

Hearty slice of day old italian bread (a serving only because veggies are supposed to shine more than the bread)

Toss in a tablespoon of olive oil, and sprinkle with, 1/2 teaspoon of lemon zest, sea salt and cracked black pepper to taste.

Now you're in Tuscany!

 

Calories: 300

Hold UP! Zero carb pasta???

Have you heard about Shirataki noodles??? Oh yes, their all the rage for all of you carb counting B-fitters out there! Here's what they are:
Shirataki (shee-rah-TAH-kee) noodles are thin, low carb, chewy, and translucent traditional Japanese noodles.
They can be used in any noodle dish, whether asian or italian. Use them as you would your regular pasta, BUT with such low carbs and low calories, you can eat a ton and still lose weight! YES YES YES! Is anyone else standing up and clapping right now? :)

Here's a link you just have to go to check them out!  http://shiratakinoodles.net/what-are-shirataki-noodles.html
Their easy to find in your "natural and/or vegetarian" section of your grocery store (in the refrigerated part)

What are you weight-ing for? ;) Go eat yourself a big bowl of pasta! And love that # on the scale in the morning. Doing the happy food dance over here!

My Sister's House

Just had the most wonderful weekend with family! It was food and fun! And my sister made this deeeeeeelicius lasagna!! And guess what, it was HEALTHY, LOWFAT and SO GOOOOD!!
Oh and the best part of all, NOT labor intensive because it was in the CROCKPOT!! I couldn't contain this excitement to myself, so I had to share with you! Crockpot Vegetable Lasagna, ENJOY!! (and check out,at the bottom of the page, the low calorie count for a nice big slice, it just gets better!)

CROCKPOT VEGETABLE LASAGNA

Ingredients

• 1 large egg
• 1 15- to 16-ounce container part-skim ricotta
• 1 5-ounce package baby spinach, coarsely chopped
• 3 large or 4 small portobello mushroom caps, gills removed (see Tip), halved and thinly sliced
• 1 small zucchini, quartered lengthwise and thinly sliced
• 1 28-ounce can crushed tomatoes
• 1 28-ounce can diced tomatoes
• 3 cloves garlic, minced
• Pinch of crushed red pepper (optional)
• 15 whole-wheat lasagna noodles (about 12 ounces), uncooked
• 3 cups shredded part-skim mozzarella, divided

Preparation

1. Combine egg, ricotta, spinach, mushrooms and zucchini in a large bowl.
2. Combine crushed and diced tomatoes and their juice, garlic and crushed red pepper (if using) in a medium bowl.
3. Generously coat a 6-quart or larger slow cooker with cooking spray. Spread 1 1/2 cups of the tomato mixture in the slow cooker. Arrange 5 noodles over the sauce, overlapping them slightly and breaking into pieces to cover as much of the sauce as possible. Spread half of the ricotta-vegetable mixture over the noodles and firmly pat down, then spoon on 1 1/2 cups sauce and sprinkle with 1 cup mozzarella. Repeat the layering one more time, starting with noodles. Top with a third layer of noodles. Evenly spread the remaining tomato sauce over the noodles. Set aside the remaining 1 cup mozzarella in the refrigerator.
4. Put the lid on the slow cooker and cook on High for 2 hours or on Low for 4 hours. Turn off the slow cooker, sprinkle the reserved mozzarella on the lasagna, cover and let stand for 10 minutes to melt the cheese.

Tips & Notes

• Make Ahead Tip: Equipment: 6-quart (or larger) slow cooker

• Tip: The dark gills found on the underside of a portobello mushroom cap are edible, but can turn a dish an unappealing gray color. If you like, gently scrape the gills off with a spoon.

Nutrition

Per serving: 414 calories; 14 g fat ( 8 g sat , 4 g mono ); 63 mg cholesterol; 48 g carbohydrates; 0 g added sugars; 28 g protein; 7 g fiber; 641 mg sodium; 829 mg potassium.

Free to be GMO-free?

I am sure you have seen it on food labels "NO GMO's. So what does that mean, and how does it effect you?

Well first, GMO stands for Genetically Modified Organism, which refers to any food product that has been altered at the gene level.
So why is this important and why do I NOT want this in my food?
Our Friends at Whole FOODs tell us best:

At this point in time, the health risks of consuming genetically altered foods have not been clearly identified, since few studies have been conducted to evaluate impact of these foods on human health. However, many scientists have speculated that it is likely that these foods will trigger allergic reactions in some people, create new toxins that produce disease, and lead to antibiotic resistance and a subsequent resurgence of infectious disease. The impact on the environment may be even more devastating. Many farmers are concerned that it will be impossible to prevent genetically engineered crops from "polluting" organic farms, as the wind and bees will naturally carry pollen from the genetically engineered crops to nearby organic farms. In addition, farmers and environmentalists fear that foods that are genetically engineered to be resistant to herbicides, such as Roundup Ready soybeans, will result in heavier herbicide use, further polluting the groundwater, lakes and rivers. Heavy use of herbicides may also encourage the development of "superweeds" that are resistant to herbicides, which could threaten crops throughout the country. The results of a 1999 study conducted by researchers at Cornell University suggest that genetically engineered crops also endanger wildlife, specifically the Monarch butterfly. These researchers found that nearly half of the Monarch caterpillars that ate milkweed leaves dusted with pollen from genetically engineered corn died within four days. A study conducted one year later at Iowa State University found that plants that neighbor farms of genetically engineered corn are dusted with enough corn pollen to kill Monarch caterpillars.

 As more is learned about the environmental and health risks of genetically engineered foods, people around the world are demanding that food producers eliminate these so-called "Frankenfoods" from their products. While the law in the United States does not mandate that foods containing genetically modified ingredients be labeled, many proactive food producers have stopped using these ingredients and are now labeling their products as "GMO-free."

So when choosing products, always read your labels! It's your health we are talking about!

AAAAAA-CHOO!

Getting sick is no fun! Especially when you need to be on the go; whether taking care of yourself or your family, you need to be healthy! I recently came across an article from our friends at Ezine, that I just had to share with you, about 4 spices that can help boost your overall immunity. Yes, SPICES!!! Now how easy is that!? Just sprinkle and go! And stay healthy this winter season, too!


Cinnamon is used for sweets, meats, squashes and more. It prevents insulin resistance and also improves memory and attention. And it's great for stopping Candida too. How many doctors have told you this? Cinnamon is high in manganese. Manganese is a mineral that helps keep bones strong, helps your thyroid gland and your nerves!
· Cumin is a seasoning in enchiladas, tacos, soups and beans. As it flavors your food it also aids in digestion. Cumin is also used for chest ailments and coughs. Wow, I wonder if doctors would prescribe cumin for cough? I would love a prescription for enchiladas. Cumin is high in iron and a good source of manganese.
· Oregano is used in garlic bread, pizza and omelets. What a tasty way to prevent colon cancer or ease colds, flu and fever. This spice also aids digestion. Oregano is an excellent source of Vitamin K and a good source of manganese.
· Cayenne is added to hot cocoa or beans and soups to stimulate and improve circulation. I added a bit of cayenne to my hot cocoa and did not taste it until it hit my throat. It felt tingly and warm. I think it would be great for sore throats! And for First Aid here are two important emergencies to use cayenne for: wounds and heart attack. For a cut, put directly into the wound to stop bleeding. For a heart attack, cayenne used with CPR helps revive the patient better than CPR alone. Just mix in a teaspoon of cayenne into a glass of water and have the patient drink it down. Adding cayenne to the diet will help heart and high blood pressure conditions. Cayenne is an excellent source of Vitamin A and also a good source of manganese.

Back on a SOUP KICK!

I'm back on a soup kick, ok seriously when have I ever left my love for soup?! And with these cold winter days and nights, we all need to warm up! If I've told you once, I'll tell ya again, soup is a wonderful way to fill up on good nutrition fast AND help you to lose weight! Now I'm not saying you can sip on lobster bisque until the cows come home; now that would just be silly! But there are so many ways to make good for you healthy soups, and even makeover the not so good for you ones (those crowded with butter and cream!) that you would be missing out if you were not to incorporate soup into your day. It's quick, economical, and fast (microwave, anyone?) And making them is soooooooooooo easy, you can have a batch that will be with you for a week. Of course, if you are to buy soups at the store, first try to get some homemade ones at your local grocer, or favorite sandwich shop, or look for labels that have low sodium. (canned soups can be very high in salt!) So go as natural as possible when you buy soup, and try to make a batch on the weekend that will last you the week. It's really easy, promise!!
SO since this week has been a monumental occasion for our USA with the Inauguration and MLK Day sitting side by side this past monday, I thought I would share with you this classic "Senate Bean Soup", a soup that has been on the Senate's menu since the early 20th century! So there you go, a recipe and a little bit of US history all in one bite ;) P.S this is one you'll want to do on the weekend so it can sit and simmer

Senate Bean Soup

 

Ingredients

• 1 pound dried small white beans, rinsed and picked over for stones
• 12 cups water
• 1 ham hock
• 1 bay leaf
• 2 cups chopped onion
• 1 cup chopped celery
• 1 cup shopped carrot
• 1 potato, peeled and chopped
• 2 cloves garlic, chopped
• Salt and pepper
• 1/4 cup chopped parsley

Directions

To soak beans: In a large bowl, cover beans with water by 2 inches and let soak for 8-10 hours (overnight) and drain. Alternatively, place beans in a large pot and cover with water. Bring to a boil and tightly cover pan with plastic wrap. Let sit for an hour.
In a large heavy pot, combine beans with ham hock, bay leaf and 12 cups of water. Bring to boil and reduce heat and simmer for 1 hour or until beans are just tender. Stir in onion, celery, carrot, potato and garlic. Simmer for another hour or until soup is very thick. Remove ham hock and strip off meat from bone, discarding the rind and fat. Stir meat into soup and season with salt and pepper. Stir in parsley and serve hot.

 

 

What is your time of day?

Did you know that you're overeating habitually at the same time everyday? Yes, if you find yourself binging it usually will happen around the same time everyday. Identifying when this happens and the triggers that make it happen, will help you to stop the madness! Ok, maybe it's not all complete madness, but here's a for instance..................3pm, I am always hungry at 3pm. It's 2 hours before I start making dinner and yet seems a world away from dinnertime, and so it's very easy to start grazing through the cabinets. But as you well know, grazing  often fills you up with empty calories, no satisfaction, and therefore before you know it, you're overating, and it's not even dinner yet! SO because I have identified this time of day as my "trouble area", I always have a small meal on hand. That way, grazing is not an option. Even in the busy busy of the day, I will take at least 10 minutes to sit, savor and enjoy that little meal (usually a bowl of soup and whole grain crackers, or a hard boiled egg, side of fruit and whole grain toast) So I am not eating a large meal before dinner, nor am I eating over my calories for the day, BUT I am satisfying my hunger with a good for you "small meal" .
 So watch your eating habits this week and try and find your "trouble area". What triggers your overating? Are you tired? Stressed? Did you forget a healthy breakfast? Are you just thirsty?
Then have a plan to push away those habits of "grazing" by having a good for you, fast "small meal" on hand to get you through until your next mealtime.

Reasons for often overeating at some point during the day:
(See if you identify with one of these people)

The "never eat breakfast" person
The "skip lunch" person
The "eat all my calories at dinner" person
The "afternoon grazer"
The "after dinner grazer"
The "midnight snacker"

Avocado! Not sure you like them? You will like this!

I LOVE avocados! I am sure you have heard they are "good fat", well it's true! In moderation, an avocado can lower cholesterol with it's monounsaturated fats, if used in place of saturated fats. AND they are full of vitamins A, C, D, E, K and B.
Learn more about this wonder here:
http://www.californiaavocado.com/avocado-nutrients


And if you don't like avocados plain, or in guacamole, here's a great way to get all that nutrition and not even know the avocado is there...........in a smoothie! Avocados add a great creaminess to smoothies, just like yogurt, and with a very light taste, you will only taste all the other yummy ingredients in your smoothie. Here's oneof my favorite avocado smoothie recipes, but you can mix and match any of your favorite smoothies by adding a little avocado, enjoy!!

Green Goddess Smoothie
(when you need some protein, too!!)       

 

Ingredients

• 1/4 avocado (peeled and pitted)
• 1 banana (ripe)
• 1 tbsp honey
• 12 cup milk
• 1 scoop protein powder
• 12 cup ice
• 1 tsp ginger (freshly grated, optional)

• Nutrition Facts

  Amount Per Serving

  Calories310

  Calories from Fat 100

  % Daily Value *

  Total Fat 12g	18%
  Saturated Fat 2g	10%
  Trans Fat
  Cholesterol 15mg	5%
  Sodium 190mg	8%
  Potassium 840mg	24%
  Total Carbohydrate 31g	10%
  Dietary Fiber 6g	24%
  Sugars 19g

  Protein23g

  Vitamin A	25%
  Vitamin C	30%
  Calcium	30%
  Iron	25%

  * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Football season!

Get out those culinary skills, it's game time! Football season playoffs are here
(Anyone have a favorite for the superbowl)? And boy do I love game day food! BUT it came be a real kicker on your waistline! So this weekend try my lowfat sweet potato skins (extra fiber and beta carotene by using sweet potatoes)

Sweet potato Skins

• 7 small SWEET potatoes
• 1 cup fat-free cheddar cheese or 1 cup low-fat cheddar cheese
• 1/2 cup bacon bit
• Pam cooking spray

GARNISH

• green onion
• lettuce, shredded
• fat free sour cream or low-fat sour cream
• salsa
• black olives

1. 1
   Wash potatoes and wrap them each in foil.
2. 2
   Bake on 425°F for 1-1 1/2-until they feel soft.
3. 3
   Cool a bit so they can be handled and then cut in half long ways.
4. 4
   Scoop out the insides leaving just a bit of potato.
5. 5
   Spray potatoes inside and out with Pam and put back into 425°F oven for 10 minutes or until a little crisp.
6. 6
   Divide cheese and bacon bits evenly and fill the skins.
7. 7
   Place back into oven for about 8 minutes or until cheese melts.
8. 8
   When all cooked add what ever garnish that you would like and share!

 

 

PRODUCT OF THE WEEK:

BACK TO NATURE, COOKIES, GRANOLA, AND CRACKERS

 all natural and delicious, check out their products here, http://www.backtonaturefoods.com/found at your local grocery

 

 

Crab, avocado and grapefruit? Oh yes!

My favorite salad at the moment is this Crab, Avocado, and Grapefruit Salad that I discovered in a cooking magazine. Paired with a homemade grapefruit-tarragon vinaigrette, it's SO delicious! And it is a bright and bold salad that will remind you of summer and promises to help you to surrender your winter blues! Refreshing, delightful and tickling your tastebuds at just 257 calories a serving.
Now that's a meal I can chew on!

Crab, Avocado and Grapefruit Salad

For the salad:
1 grapefruit, ruby red
1/2 head of Bibb lettuce
1 can of lump crabmeat
1/2 avocado

For the Vinaigrette:
1 Tbsp. olive oil
2 tsp white wine vinegar
1 1/2 tsp minced shallots
1 tsp minced fresh tarragon (or 1/2 tsp dried tarragon)
1/2 tsp dijon mustard
1/2 tsp honey or agave nectar
salt/pepper to taste

For the sald, segment the grapefruit and reserve 4 tsp of the juice. Arrang lettuce on two plates and top with grapefruit segments. sliced avocado and crabmeat. Whisk vinaigrette ingredients together and drizzle over salad.


Product of the Day:
Cascadian Farm sweet and salty pretzel granola bars
When I want a candy bar, but know that will just break the bank on my healthy day of eating, I go for one of these sweet and salty treat bars. No artificial preservatives or flavors, and No hydrogenated oils. Just pure goodness..."Indulge your taste buds with this organic chewy granola bar that offers a perfect balance between wholesome rolled oats, peanuts and pretzels."

1 can a beans, 1 can of tomatoes~3 ways!

So I try to eat my veggies and beans whenever I can. Both are full of fiber which aids in digestion, fullness and overall good health!

FOOD FOR THOUGHT:

Did you know there are 2 kinds of Fiber?

 

Soluble fiber is found in dried beans, peas, oats and oat bran, flaxseed and psyllium husks. It's also found in fruits such as oranges and apples and vegetables like carrots. Soluble fiber binds with fatty acids in your stomach and prolongs digestion time. This helps to regulate blood sugar.

Studies also show that soluble fiber can help reduce your overall cholesterol count. But what's even more important, soluble fiber lowers your LDL, which is considered to be bad cholesterol.

 

Insoluble fiber is found in whole wheat, wheat bran, vegetables such as cauliflower and green beans and the skins of fruits and root vegetables. Insoluble fiber helps remove toxins from your colon and balance intestine acidity. It also helps move waste through your intestines and bowel.
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So since we're talking recipes this week, I thought I would give you my 3 go-to ways to prepare 3 recipes with just 1 can of white beans and 1 can of tomatoes (full of antioxidants!) Yummy, healthy and budget-savvy, too!!!


Fiery tomato Hummus
1 can of white beans
1 can of diced tomatoes
1 garlic clove
1/4 cup onion
2 tbs your favorite salsa
1 tbs olive oil
1/4 tsp cayenne pepper (a dash more if you like spicy, like moi!)
1/4 tsp cumin
salt/pepper to taste

Drain excess water off beans and tomatoes first. Blend all ingredients in a blender or cuisinart until smooth, adding more olive oil, if needed to smoothly blend. Serve with your favorite veggies, baked tortilla crisps, or pita chips for dipping OR add to your favorite sandwich in substitution of mayo or mustard.

Italian basil Beans
1 can of white beans
1 can of diced tomatoes
2 sprigs of fresh basil, or 1 tsp of dried basil
1 tbs olive oil
salt/pepper to taste

Drain excess water off beans and tomatoes first.In a pan, drizzle olive oil and sautee beans and tomatoes until warmed through. Add basil, salt/pepper to taste and serve over toasted bread or just as is in a bowl.
Delicious!

Mexicali Bean Salad
1 can of white beans
1 can of tomatoes
1 small can of corn
1 avocado, diced
1/4 cup of chopped fresh cilantro
1/2 a jalapeno seeded and diced
1/2 tsp cumin
1/2 tsp chili powder
salt/pepper to taste


Drain excess water off beans and tomatoes first. Add all ingredients to a bowl and mix together. Place in fridge for 15 minutes to allow flavors to marry. Enjoy with your favorite baked tortilla crisps or as is in a bowl over romaine lettuce.

And my product of the day is:
Stacy's Baked Pita Crisps
They come in a variety of flavors (my favorite are multigrain and naked!) And are wonderful to add to soups, salads, or use for dipping! ENJOY!

Fish In Crazy Water

I've had LOTS of requests for fish dinners so here's one for ya! FISH IN CRAZY WATER! The title alone should make even you non-fishers interested, right?  If you're not crazy about fish, you will be after this recipe! AND we all know....fish is low in calories and good for you,SO  like your mama always said, "try it, ya might like it" :) And as promised this week a product..... here's a magazine (to the right) that I love "Clean Eating". Always a good read for lowcal recipes with big flavor!! Pick one up at the store today!

FISH IN CRAZY WATER (courtesy of food.com)

• 1 lemon, thinly sliced
• 4 teaspoons capers
• 1 tablespoon olive oil
• 4 cloves garlic, minced
• 1/2 teaspoon chili powder
• 3/4 cup water
• 1 cup chopped tomato
• 1/2 cup white wine
• 1/2 teaspoon thyme
• 1/2 teaspoon salt
• 2 filets tilapia fillets or 2 other fish

 

 

In a medium pot or pan, fry the lemon slices and capers in the olive oil for 5 minutes on medium heat.

 

Remove the lemons and capers and set aside

Using the same pan, cook the garlic, chili powder and 1/4 cup of the water.

Let simmer until water is gone

 

Add the remaining 1/2 cup water, tomatoes, wine, thyme, and salt and bring to boil.

Throw fish into"crazy water", reduce heat and let simmer with lid on, about 8 minutes.

Remove fish to shallow serving bowls.

Boil"crazy water" on high for a few minutes to reduce.

Garnish the fish with lemon slices and capers.

Drizzle the crazy water over the fish and serve immediately.

 

 

**Calories 264.7 /Protein 26.8g**

1 new product and 1 new recipe!

This week I am dedicating to products and recipes! WHY? Because I was at the supermarket yesterday gathering healthy inspiration for all my B-fitters out there. It's the 3rd week of the New Year, and I know you are doing your best to keep to those New Year's resolutions to be the best healthyYOU can be, so it's time for some recipes and products to keep you motivated, and satisfied in the kitchen!

So today's product IS.................
 I LOVE Laughing Cow cheese! If you haven't tried it, you must get it...portion-controlled little wedges of cheese at 35 calories a pop! And you don't have to just spread it on a cracker! Melt it into your favorite pasta sauce to make a lowcal cream sauce or use in your favorite dip! I love it on a sweet potato, and with so many flavor varieties like, sundried tomato, blue cheese, original, and sweet onion, just to name a few, the possiblitlies are endless!
AND guess what I just discovered??? Laughing Cow now has a spreadable cream cheese! Yes! Again, in portion-controlled wedges at 45 calories a pop! I tried the cinnamon flavor this morning on toasted multigrain bread and WOW was I impressed! So make sure to pick up some these today!


And today's recipe idea IS.............................

 Chicken Salad Stuffed Tomatoes

4 large tomatoes
1/4 cup lowfat mayo
2 cups finely chopped rotisserie chicken
1/4 cup chopped onion
2 celery stalks chopped
1/2 cup slivered almonds
1 cup corn kernels
1/2 cup snipped chives


Core tomatoes and scoop flesh out. Mix together all ingredients with chicken, and season with salt and pepper. Spoon in tomato shells and serve with

Creamy dreamy, good for you too!

Cream of wheat, if you haven't had it in awhile, now's your time! So goooood for you, (chock full of vitamins!) low call (100 calories a serving) and fast! Microwave for 1 minute and you've got breakfast! And did I mention all the wonderful things you can add to this warm bowl of goodness to make it even yummier, and healthier too? Berries, almond slices, agave nectar, honey, cinnamon, lowfat milk....just to name a few, ALL add good things like fiber, vitamins, and protein to this power-packed good for you breakfast!

So next time you say," I don't have time for a hot breakfast..." Think again! And grab a box of your favorite instant cream of wheat and get going on a bowl full of energy in one minute!
PS. adding a TBS of peanut butter or almond butter is realllllly yummy, too!

What's for dinner?

Made this deeeeee-licious recipe last weekend and had to share! I call it "comfort food without the bulky sweater", get my drift? ;) Chicken cacciatore in all it's glory! Only 302 calories, can't beat that!

Chicken Cacciatore

• 4 skinless chicken breast halves on the bone, about 2 pounds
• Salt and freshly ground black pepper
• 2 teaspoons olive oil
• 1 medium onion, thinly sliced
• 1 red bell pepper, thinly sliced
• 1/2 pound white mushrooms, thinly sliced

• 2 garlic cloves, minced
• 1/2 cup dry white wine
• 1 (14 1/2-ounce) can whole tomatoes in juice, chopped and juice reserved
• 1/2 teaspoon dried oregano
• 1/8 teaspoon red pepper flakes or more to taste

 

Rinse the chicken and pat dry with paper towels. Season the chicken with salt and pepper.
Heat the oil in a saute pan over moderately-high heat. Brown the chicken on both sides, about 8 minutes. Remove the chicken.

Reduce the heat to moderate. Add the onion and pepper, cover and cook, stirring occasionally, until the vegetables begin to soften, about 5 minutes. Add the mushrooms and cook, uncovered and stirring occasionally, until the mushrooms begin to brown. Add the garlic and cook, stirring, for 30 seconds. Add the wine and cook until reduced by half. Add the tomatoes and juice, oregano, red pepper flakes and 1/4 teaspoon of salt and simmer the mixture covered for 10 minutes. Return the chicken breasts to the pan and simmer, covered, until the chicken is just done, about 20 minutes longer.

*if you serve with brown rice or pasta, add an add'l 200 calories per serving Serves: 4
Calories: 302
Total Fat: 5 gramsSaturated Fat: 1 gram
Protein: 45 grams
Total carbohydrates: 12 gramsSugar: 6 grams
Fiber: 3 grams
Cholesterol: 105 milligrams
Sodium: 418 milligrams

Cut your calories in 1/2

Eat more, weigh-less? YES! If you choose the right foods you can not only cut your calories in 1/2 BUT you can weigh-less! It's all about choosing good for you foods, and avoiding those overprocessed not so good for you ones. Below is one of my favorite substitution lists that I have come across. It's filled with great ways to cut those calories at every mea,l and at snacktime, and still keep you belly satisfied!

Breakfast	Substitution	Calories Reduced by
Top your cereal with low fat or fat-free milk instead of 2% or whole milk.	1 cup of fat-free milk instead of 1 cup of whole milk	63
Use a non-stick pan and cooking spray (rather than butter) to scramble or fry eggs	1 spray of cooking spray instead of 1 pat of butter	34
Choose reduced-calorie margarine spread for toast rather than butter or stick margarine.	2 pats of reduced calorie margarine instead of 2 pats of butter	36
Lunch	Substitution	Calories Reduced by
Add more vegetables such as cucumbers, lettuce, tomato, and onions to a sandwich instead of extra meat or cheese.	2 slices of tomatoes, ¼ cup of sliced cucumbers, and 2 slices of onions instead of an extra slice (3/4 ounce) of cheese and 2 slices (1 ounce) of ham	154
Accompany a sandwich with salad or fruit instead of chips or French fries.	½ cup diced raw pineapple instead of 1 ounce bag of potato chips	118
Choose vegetable-based broth soups rather than cream- or meat-based soups.	1 cup of vegetable soup instead of 1 cup cream of chicken soup	45
When eating a salad, dip your fork into dressing instead of pouring lots of dressing on the salad.	½ TBSP of regular ranch salad dressing instead of 2 TBSP of regular ranch dressing	109
When eating out, substitute a broth-based soup or a green lettuce salad for French fries or chips as a side dish	A side salad with a packet of low-fat vinaigrette dressing instead of a medium order of French fries	270
Dinner	Substitution	Calories Reduced by
Have steamed or grilled vegetables rather than those sautéed in butter or oil. Try lemon juice and herbs to flavor the vegetables. You can also sauté with non-stick cooking spray.	½ cup steamed broccoli instead of ½ cup broccoli sautéed in 1/2 TBSP of vegetable oil.	62
Modify recipes to reduce the amount of fat and calories. For example, when making lasagna, use part-skim ricotta cheese instead of whole-milk ricotta cheese. Substitute shredded vegetables, such as carrots, zucchini, and spinach for some of the ground meat in lasagna.	1 cup of part-skim ricotta cheese instead of 1 cup whole milk ricotta cheese	89
When eating out, have a cocktail or dessert instead of both during the same eating occasion.	Choosing one or the other saves you calories. A 12-ounce beer has about 153 calories. A slice of apple pie (1/6 of a 8" pie) has 277 calories.	153 if you have the apple pie without the drink 277 if you have a drink and no pie.
When having pizza, choose vegetables as toppings and just a light sprinkling of cheese instead of fatty meats.	One slice of a cheese pizza instead of one slice of a meat and cheese pizza	60
Snacks	Substitution	Calories Reduced by
Choose air-popped popcorn instead of oil-popped popcorn and dry-roasted instead of oil-roasted nuts.	3 cups of air-popped popcorn instead of 3 cups of oil-popped popcorn	73
Avoid the vending machine by packing your own healthful snacks to bring to work. For example, consider vegetable sticks, fresh fruit, low fat or nonfat yogurt without added sugars, or a small handful of dry-roasted nuts.	An eight-ounce container of no sugar added nonfat yogurt instead of a package of 6 peanut butter crackers	82
Choose sparkling water instead of sweetened drinks or alcoholic beverages.	A bottle of carbonated water instead of a 12-ounce can of soda with sugar	136
Instead of cookies or other sweet snacks, have some fruit for a snack.	One large orange instead of 3 chocolate sandwich cookies

3 BIG tips (and one for good luck) for BIG results!

It's monday, (just in case your morning coffee is still brewing and you were wondering) and that means you've either had a great weekend of eating great healthy food, OR you're like so many, starting that new years resolution.....again. No biggie, it's only January 7th and nobody's perfect!! So quit trying to be! Eating healthy is a lifestyle, NOT an every other day thing. Being healthy is about CONSISTENCY, that is....you have to choose healthy eating and exercise all the time, not just to fit into that dress/suit for the special occasion. It's about being mindful of what you eat, not eating perfectly. When choosing meals, think healthy and portions/serving sizes, and you'll be on your way, EVERYDAY to being a healthy YOU!
Ok so now that I've woken us all up with alot of exclamation points!!!! ;)
Here are some of my BIG TIPS to help you lose that unwanted winter fluff (cute name but not so cute on your middle, ya know?)

1. 20 minute RULE! (it takes 20 minutes for your tummy and your head to become in sync and know that you are FULL, so don't go for a second helping until you have sufficiently given your body time to digest its food. Set the microwave timer if you have to. Don't eat until you're uncomfortably full, that feeling is "overeating")

2. Drink a glass of water (hungry? you could just be thirsty, drink a glass a water before a meal to keep you from overeating, and before you go for a snack. It might just be "thirsty" you're craving)

3. Calories (it's not all about counting those calories, it's about knowing how many calories are in a serving. Look at the back of the packages you're eating to know what a serving is. Potato chips 15 chips/160 calories. Know before you go....and it will prevent you from overeating and instead be a "mindful eater". Amazing how you can still eat the things you LOVE when you portion control your food to a serving!

4. Protein (protein should be throughout your day in your meal choices to keep you full and satisfied. If you're hungry ALL the time, you could be overeating those carbs and forgetting the protein. Make your meals a good carb/protein balance and see the results of good nutrition. AND that doesn't have to be animal protein (how many  chicken breasts can one chic eat right?) Lowfat dairy, egg, snuts, (soy) seeds (pumpkin, sunflower) fortified cereals are all options, too!

Veggie FUN!

Having a hard time getting those veggies in? I heard DR. OZ say once, "No one ever got overweight eating their vegetables!" Well isn't that the truth! But if grabbing a bag of chips seems a whole lot easier then eating vegetables, here are some quick ways to help you change that habit......

Shop for pre-chopped veggies
(stores are wonderful at making things convenient for you these days, grab a bag of baby carrots, a vegetable medley of broccoli and cauliflower , pop them in your bag and you have an on the go snack, so no excuses for the drive-thru!)

If you're a nibbler while making dinner
(have some chopped veggies on hand to munch and crunch to avoid unwanted calories before your meal)

Roast those veggies!
(roasted veggies are easy and fast, recipe below, and a great way to add a vegetarian night to your weekday meal plans)

Hide those veggies in a smoothie
(mix any of your greens, spinach, kale, etc into a fruit smoothie and you'll never know their there, but your body will thank you!)

Veggie pot pie
(trade your lowfat chicken pot pie recipe in for a veggie only pot pie, pastry crust and gravy? what's not to like!)

Scramble those eggs with veggies
( omato and peppers or anything you like, vegetables pair great with eggs!)


Virtually little calories, and you can eat a bunch! Good for you and waist slimming, vegetables are where it's at!

ROASTED VEGETABLES

Cut into chunks: Carrots, green and red peppers, onion, garlic cloves, zuchinni, rutabaga, parsnips, squash, sweet potato (any of your favorite vegetables) ¼ cup pure olive oil 1 tsp garlic powder Salt and pepper to taste (about 1/4 tsp each) Preheat oven to 425°F. Line a cookie sheet with foil and spray with cooking spray. Put vegetable chunks on pan, sprinkle with olive oil, and toss with salt and pepper, and garlic powder. Roast until tender; about 20 minutes. Insert fork or sharp knife to test for doneness.ENJOY!

What's in a calorie?

So you've heard it time and time again, cut your calories and lose weight! But you're just not sure how many calories you're supposed to be eating in the first place, right? Generally here's the rule of thumb when it comes to mealtimes and snacks calories:

350 calorie breakfast
400 calorie lunch
500 calorie dnner
2- 150 calorie snacks

Of course if you are working out ALOT, you will need more calories to balance all those efforts. Also you can breakdown your day into smaller meals, less calories per meal, to add up to the same sum.

NOW how do you figure out how many calories you should be eating for optimum weight loss?

In order to lose weight, you must create a "calorie deficit" in your day,  in other words, less calories in, more calories out. Our friends at Livestrong explain it most effectively in this breakdown:

1. Multiply your current weight by 15 (if you are moderately active, that is 30 minutes of exercise a day) Or times 10 if you are not active at all. For instance if you are 150 pounds, then doing the math, you consume 2.250 calories a day.  If you want to lose weight, you eat less than 2, 250 calories, by creating a calorie deficit.

2. To create a "calorie deficit"you  should subtract 500 to 1,000 calories from your starting number (Subtract from 2,250 calories or whatever your # came up to be). For men generally 1800-2000 to lose weight, women, 1400-1600.  Dipping any further down is not good for your body and metabolism, so make sure to consume good calories, just less calories. ******And Harvard Medical school cautions that men eat no less than 1500 and women, no less than 1200 when losing weight. You want a # that is doable in the long run, so when you reach your goal, you can add healthy calories back to maintain, not gain.

8 week challenge!

So you're back to work, back to school, still home with the kids crawling on you and the laundry piling up (not that I'm complaining ;) AND you're ready to attack that "healthy for 2013" goal, head on! Yes, me too! Now when you're processing a goal and you one to stick to it, it's soooo easy for the adrenaline to have you shooting for the moon first BUT, you're going to run out of steam. I've seen it, I've done it, I've been there. So take your goal, to be healthier, lose weight or smile more often (hey we all could smile more, don't you think?) AND break it down! Small goals, BIG SUCCESSES!

So because I WANT US to succeed (yes, why would I make you do this and not do a self-check myself?) Let's break down our time to an 8 week challenge! A jumpstart to healthy that, after 8 weeks, you will have established new healthy habits that will be second nature to you! And that's what we want, right? New healthy habits, weight loss and bigger smiles! Now I have tons of tips, tricks, snack and meal ideas to keep you going for months, and I will be posting them everyday throughout this 8 week challenge, BUT to get you started, here are 8 ways to get you adopting healthier habits in 8 weeks!

8 Week challenge:

1. Drink more water (put down the sugar laden coffees, sodas, juice and yes, diet soda! and drink only water OR lowfat milk (almond or soy if you prefer, my beautiful vegetarians and lactose free-ers :) at each and every meal, and when you're hungry! Often we are thirsty before we are hungry, so drink up before you eat up!

2. Green tea - scientific studies continue to prove that green tea is good for us! Metabolism boosting AND full of antioxidants to ward of diseases. Aim to drink at least 2 cups a days, and if it's a little weak tasting for you, brew your favorite herbal flavored tea to with it and mix it together. Cold or hot it's delicious!

3. Sugar, Sugar, Sugar! Save your sweet treat for once a week. Sugar turns into fat, it's a mood tester (yes it can make you moody and cranky). And be mindful throughout your week as to where it's sneaking up on you.....your protein bars, your drinks, your snacks. Look for products low in sugar. (and avoid fake sugars, your body does not know how to process these chemicals, yes chemicals! And they cause you to overeat! Yep, not what we are going for!)

4.  5 A Day Eat those fruits and vegetables! Put them in a smoothie, throw some fruit on your cereal, eat some raw veggies while you're cooking up dinner, grab an apple as you run out the door. There's lots of ways to get those fruits and veggies in, so get creative!

5. Get off the scale! Weigh yourself today, and then again next wednesday and so on. Once a week. You should be losing 1 to 2lbs a week, if you're not, you need to modify you're eating and exercise plan. Remember slow and steady win the race!

6. Exercise start small with 20 minutes a day. You know you don't think you have time right now, but you do! You must make the time. 20 minutes is totally doable! What your favorite show and get moving, whether it be dancing to your favorite CD, using light weights, jump roping or using an exercise machine. If you're not sure where to start......THE FIRM videos are awesome and will keep you motivated, like a personal trainer, without that big bill!

7.  MIND GAMES 80% of this is in your mind. You must stay POSITIVE and FOCUSED AND know that YOU CAN DO THIS! If you are having a hard time telling yourself how wonderful you are, ask a friend to exercise with you, join a gym with those uber perky group exercise instructors, and keep reminding yourself with post-it notes all over your refrigerator, why it is you want to change!

8. Last, FOOD LOG! Write down for a week (longer if you can, but a week will really be eye-opening) all that you eat for 7 days straight, breakfast, lunch, dinner and snacks. You will get to see where it is you're overeating, where you're not eating enough, and why you're not losing weight, as well as if you're eating enough protein, veggies, fruit, and if you're overdoing it on sugar and empty calorie snacks.

Cold Turkey!

So you've decided to get healthy this New Year, but don't know where to start? Well don't go "cold turkey" on everything....you'll just end up like the rest of the fools on February 1, who stopped using that new gym membership after a week. OOOH harsh right? But alas, true....so start small by asking yourself these questions on our "Out of Control Checklist".
Writing down your goals will keep you focused and honest with yourself as you dive into your bad habits and ninja kick them to the curb!Hang this list up in your office, on your fridge or post it to your forehead, hey whatever works to keep you pushing forward to BeingFIT4U!
And remember as you continue on your journey to health and wellness this year.....

“Once you begin working on your problem areas with small, daily, success-oriented goals, the problems will disappear”

~Dr Wayne M. Dyer

 

B-FIT4U~ OUT OF CONTROL CHECKLIST:

 

(Questions to ask yourself when you need to get back on that “Food” wagon:)

 

Am I eating enough protein?

 

Am I skipping meals and not “interval eating” every 2-3 hours?

 

Are my portions or serving sizes too large?

 

Is my sugar/salt or caffeine intake too high?

(these things will change your mood  and energy levels)

 

Am I exercising enough?

(3-4 days a week/30 minutes of cardio or cardio/strength training)

 

FOOD LOG, identify where you are overeating, not eating enough, and/or skipping meals.

 

 

Great reference tools for staying on track:

 

www.myoptimumhealth.com overall great site for health and wellness

www.eatingwell.com healthy, fast and delicious recipes

www.savingdinners.com –free weekly mailers for meal planning

www.my-calorie-counter.com food logging

www.calorieking.com  food logging

www.BMI-calculator.com calculate your BMI for weight loss

 

*Remember, you are not the # on the scale, you are a work in progress, striving for your health and wellness, to put your own best body forward and feel good from the inside and out.*