Bikini Basics

Belly fat can be a real pain in the butt! (kinda funny really, as that can be a problem area too, but let's stick to one topic at a time, shall we? I feel overwhelmed already ;)

Besides just being terribly bad for us, visceral fat, or abdominal fat, in particular surrounds the organs and has been linked to type 2 diabetes, cardiovascular disease, and increased blood pressure. BUT belly fat also does nothing for our confidence when bikini season rolls around (or one piece swimsuit if you prefer, of course!) Yes, we can all be healthy and a bit egotistical sometimes, right? I mean we all want to look good out there on the beach!
And how many more times are you going to dread the summer heat because you're lost in your cover up?

This is the year to counteract that "dreadful bikini horizon" and take back your swimsuit sensibility! Yes! You don't have to bounce a quarter off those abs, but you do want to get rid of that extra layer of, let's say, "winter comfort" ;) and be the best you can be! Hey we don't have to run down the beach like a Baywatch babe, but we do want to look fabulous laying there soaking in the sun with our friends, don't we? Yes!
So below is a list of Belly Fat Foods to help you in eating well and losing that unwanted "fluff" before the beaches call your name!

ALSO take a read of this quick article from one of my fav Fitness guru's, Ms. Denise Austin, 55 and FABULOUS and telling ya like it is on how to get rid of belly fat, especially in our 30's, 40's and 50's when it gets a little tougher! Seriously, look at her! 55!! :)

http://health.yahoo.net/experts/yourbestfitness/denise-austins-top-tips-fighting-belly-fat-after-40

Burn THAT Belly FAT Foods: (things to eat to help in getting rid of that unwanted "fluff", and don't forget to exercise :)

Oatmeal

Almonds

Protein Powder Shakes

Olive Oil

Berries

Eggs

Beans

Lean Meats/Fish

Whole Grains

Green Vegetables (things like spinach/broccoli)

Peanut Butter

(only a portion though, 2 Tablespoons!)

Dairy (lowfat or fat free)

Avocado (portion is ½ cup serving)

Green tea

Parmesan cheese (high in protein!)

Cannelini Beans

Chinese Take-out Re-do!

I LOVE Chinese fried rice, but alas all those unwanted calories.......so I just had to find a way to make it taste just as delicious and still figure friendly (so I could eat it more often, of course!)

This recipe is a deeeee-licious take on this classic dish from one of my fav cookbook authors and healthy guru/chef, Ellie Krieger, mixed, of course with a little bit of jazz-up'd fun from B-Fit4U. ENJOY!

• 1 tablespoon plus 1 teaspoon sesame oil, divided
• 2 large cloves garlic, minced
• 4 scallions, greens included, rinsed, trimmed and thinly sliced
• 1 tablespoon minced ginger
• 4 cups leftover cooked brown rice
• 3/4 cup finely diced red pepper
• 3/4 cup cooked, shelled edamame (and a handful of frozen green beans)
• 1/2 cup fresh or frozen, thawed, corn (and 1 shredded carrot)
• 6 ounces firm tofu, cut into 1/4-inch cubes (or cooked cubed chicken which is what I like as a change)
• 2 eggs, beaten (I prefer 1 egg and 2 egg whites to lower the fat, but either works)
• 3 tablespoons low-sodium soy sauce

Directions

Heat 1 tablespoon of oil in a wok or large skillet until very hot. Add the garlic, scallions and ginger and cook, stirring, until softened and aromatic, about 2 to 3 minutes. Add the rice, red pepper, edamame, corn, beans and shredded carrots and tofu (or  cooked chicken) and cook, stirring, until heated through, about 5 minutes. Make a 3-inch well in the center of the rice mixture. Add 1 teaspoon of sesame oil, then add the eggs and cook until nearly fully scrambled. Stir the eggs into the rice mixture, then add soy sauce and incorporate thoroughly. Serve hot

Calories 440 calories

Homemade fried rice saves you calories and fat grams, so enjoy!

 

Tap into YOUR LIFE!

Did you look in the mirror yesterday and embrace the uniqueness that is YOU? Still having trouble seeing just how beautiful you are from the inside out? We all need help sometimes seeing our full potential, and today we have a wonderful way to help you do just that!
Thanks to one of our readers for sharing this amazing approach to life, (that she herself has used and seen work in her own life) we are going to TAP into our lives! What is "tapping" you ask? It's a way to literally "tap" into our subconscious mind to accomplish what we want and embrace our full potentials.
Susan Somerset-Webb is the "Life Curator" behind this successful movement. Think it's alot of hocus pocus? Well you'll soon see that is wrong, the potential is waiting inside of you, you just need to learn how to "TAP" it. Here's what so many people are raving about:
http://www.tapintoyourlife.com/

Isn't it time you took back your life and discovered your true potential?
Here's what people are saying......
The ability to get to the very heart; the very root of an issue and help you to reframe it—to think about it differently; to feel about it differently, in a way that serves you, your effectiveness and your happiness (and to do so quickly!)—is the essence of what you will receive by working with Susan and her Psych-K technique. She has been so helpful to my family and me. I can't recommend her highly enough.

Bob Burg, Co-Author of
National Bestselling The Go-Giver

 

 

SILENCE that inner critic!

When was the last time someone said to you,

"You are fat"........what was your response? Was it you? Are you sabotaging your weight loss? Are you beating yourself up with your thoughts? Are you the one calling yourself names?

Did you know that your healthy journey doesn't start with anyone but YOU?

Yes, you and your mind. You see you're already perfect just the way you are. Your smile should tell your story, not the memories of when you weighed this that or the other. You see you are not the number on the scale. That number is only there to keep you within a range of healthy, cause yes "fat" is not good for our bodies, but YOU are already a divine masterpiece. So start treating yourself that way, from the inside out, take care of YOU.

And that starts with healthy "self-talk". Today look in the mirror and what you see as imperfections, view as uniquely YOU because that's exactly what they are!

And when you choose to eat healthy and exercise, do it because you want to maintain that "masterpiece" not knock it down with negativity. YOU need to be your biggest fan! oxoxo

 

The 5 minute salad!

Boy, am I glad it's Friday! This week has been a busy one, and stopping to even eat has been difficult! But when you find yourself over-committed and overwhelmed, you still have to make the time for good nutrition. (or you won't have the energy to keep up with your busy life!)
So this salad is for all of us! Fast, yummy, nutritious and easy to make and eat, or pack and take with you!
ENJOY! HAPPY WEEKEND!~FoodieGIRL
(P.S. If your packing this to savor later, don't forget to put the dressing on the side, or lettuce will get soggy)

The 5 minute salad

12 ounces pre-washed mixed salad greens (about 8 cups)

3 tablespoons olive oil

2 tablespoons balsamic vinegar

1/2 teaspoon Dijon mustard

Salt and pepper

1 1/2 cups cherry tomatoes (about 28)

1 cup canned cannellini beans, drained and rinsed

4 ounces goat cheese (about 1/2 cup)

2 tablespoons fresh basil leaves, torn, or 1 teaspoon dried basil

 

Place greens into a large bowl. Whisk together the oil, vinegar, mustard, and salt and pepper, to taste. Drizzle the dressing over the greens and toss. Divide the greens onto 4 plates, top each with about 7 tomatoes, 1/4 cup of beans and 2 tablespoons of goat cheese. Sprinkle with basil and serve.

 

Calories: 250

Spring Recipe

I have been in LOVE with this salad for weeks! It reminds me of Spring and has all the Asian flavors that I find myself often craving. (And it's got alot of healthy going on too!) Now if you are not a red meat fan, you can totally substitute chicken, pork, fish or tofu. The real star here is the marrying of asian flavors that just pop off this salad into your mouth! ENJOY! (and mother nature, if you're listening, please bring Spring, soon!)


Grilled Thai Beef Salad (courtesy of Ellie Krieger)  

1 pound top-round London broil or flank steak, 1 to 1 1/2 inches thick
3 tablespoons fresh lime juice
3 tablespoons low-sodium soy sauce
3 tablespoons canola oil
2 tablespoons firmly packed dark brown sugar
1 clove garlic, minced (about 1 teaspoon)
1 1/2 teaspoons peeled and minced fresh ginger
1 1/4 teaspoons red curry paste or chili-garlic sauce
Cooking spray
1/2 head red-leaf lettuce, torn (about 5 cups lightly packed)
3 shallots, thinly sliced (about 1/2 cup)
1/2 cup coarsely chopped fresh cilantro leaves
1 cup fresh basil leaves, sliced into ribbons

Rinse the meat and pat dry and place in a sealable plastic bag or small glass dish. In a medium bowl, combine 1 tablespoon of the lime juice, the soy sauce, oil, brown sugar, garlic, ginger, and red curry paste. Pour half the mixture into the bag with the meat. Add the remaining 2 tablespoons lime juice to the bag. Seal tightly and marinate the meat in refrigerator at least 4 hours or overnight, turning occasionally. Reserve the rest of the mixture to dress the salad.

Coat your grill grate or a grill pan (or frying pan works, too!) with cooking spray and preheat over medium-high heat until hot. Grill the steak until medium-rare, about 5 minutes per side, or to your desired degree of doneness Let it rest until room temperature for 5 minutes, then slice thinly against the grain.

Combine the lettuce, shallots (reserving a few slices for garnish), cilantro, basil, and beef in a large salad bowl,. Add the reserved dressing and toss to coat. Divide the salad among 4 plates and garnish with the sliced shallots.

Makes 4 servings
Serving size: 2 1/2 cups

Per Serving:

Calories 345; Total fat 18.5g (Sat fat 4.5g, Mono fat 9g, Poly fat 3g); Protein 33g; Carb 12g; Fiber 1g; Cholesterol 51mg; Sodium 440mg

Excellent source of: iron, niacin, phosphorus, protein, selenium, vitamin A, vitamin B6, vitamin B12

Good source of: folate, magnesium, manganese, potassium, riboflavin, thiamin, vitamin C, vitamin E

Eat your GREENS!

Sure you've read this in every fitness magazine, foodie report, and it's even your "Dr's orders".....EAT YOUR GREENS! But why are greens so important? Well......
Greens provide our bodies with fiber, protein and vitamins and minerals that help boost our immune system and aid in digestion.
(Eating greens provides the body with vitamin K, vitamin A, vitamin C, magnesium, manganese, potassium, iron, vitamin E, dietary fiber, copper, calcium, vitamin B2, vitamin B6, phosphorus, vitamin B1, zinc, folate, biotin, niacin and pantothenic acid.)

So get to the store and buy that spinach, kale, and collards. There are a ton of ways to have them. Whether you're a traditionalist and like to steam them down in a large pot with a little water and then sprinkle with olive oil and sea salt, as a side or as the main course by adding cannelini beans and and some sauteed onion; the ideas are limitless. If you like them raw, chop finely into your favorite salad mix or add to your smoothie (cooked or raw) to add extra vitamins to your healthy shake. 

Kale chips are all the rage these days and easy to do to! Just toss 3 plentiful handfuls of washed and trimmed kale in 1 tbs of olive oil and a bit of sea salt. Place on a baking sheet for 8-12 minutes at 350, tossing once during cooking. Remove when edges of kale start to crisp. Cool and you got yourself Kale Chips! 

How's about an Avocado and Kale smoothie? (courtesy of KiranTarun)

Ingredients:

• 2 tbsp flax seeds
• 2 heaping cups of kale leaves
• 1 large banana, peeled & sliced
• 1 avocado, peeled & cubed
• 1.5 cup of almond milk
• 1/2 tbsp cinnamon powder

Directions:

1. Dump everything into your blend and whirl away until smooth!

Muncha crunch, munch, munch, munch!

Are you a habitual "muncha cruncher" when you're watching TV? You know, what I mean....when you just have to have something to munch on when you're catching up on your favorite shows, movies, reality television? ME TOO! But did you know that mindless eating when doing another task, like watching TV can really pack on the extra calories and pounds?! Yep...but does that mean you can never ever enjoy your favorite snacks in front of the TV, again?!?
Of course not! What's important to remember is portioning out your snacks and drinks, aka. don't grab the whole bag of chips and plop yourself down on the sofa, ya get my drift? That just spells "couch potato". But if you grab a small bowl, fill it up with a serving of your snack, you're good to go! And with so many baked and multigrain varities of your favorites crunchy snacks, you can snack sensibly!

My personal favorite "muncher"? POPCORN!!! Why you ask? Well, I like my snack to be plentiful and one 100 calorie bag of popcorn fills that bowl up to overflowing, so I get alot of snack, not alot of calories. AND it has fiber, so it keeps me fuller longer than chips. (not to say chips aren't sometimes on this FoodieGIRL's menu, too ;) but I keep it to a serving. AND popcorn can be dolled up to your tastebud's fancy.....I love to add a bit of olive oil, parmesan and cracked black pepper, or cumin, some "smart balance spray butter" and sea salt, OR how's about a little turkey bacon (1 slice chopped finely) with parsley, parmesan and olive oil. OH YES, possibilities are endless. SO grab your 100 calorie bag of popcorn and add a little fun, without a ton of fat and calories. And then sit back relax and enjoy your show. :)

Eating out and staying trim!

The weekend is upon us and it's time for date nights, girls nights, birthday celebrations, and "I just don't feel like cooking" nights out! BUT you want to stay healthy with all this fun, so how is a

 B-fitter to keep on their healthy regimen and still enjoy their favorite restaurant? Here are some great tips! Happy WEEKEND!!~FoodieGIRL

 

10 tips for EATING OUT

Eating out on a diet doesn't have to be cause for panic. Sure, you hear about oversize restaurant portions and the plethora of fattening menu choices available all the time, but that doesn't mean dining out will doom your dieting efforts! Just use these 10 simple tips for eating out on a diet:

1.               Cram for tonight's dinner. Many eateries post their entire menu online so you can print it out for reference. If you often eat at "mom and pop" type restaurants that aren't online, call and ask for the menu to be faxed to you, or pick up a takeout menu on your next visit. Highlight the healthiest options for each menu and store them all in a central location. Then, when you are planning your next night out, take the time to decide on your dishes at home before you've been tempted by the sight of other choices.

2.               Order your main dish from the appetizer menu. Not only are appetizers more reasonably-portioned, they will save you some money as well. (This is a great way to save enough calories and cash to split dessert with someone!) Too peckish to be satisfied with just a starter? Order a side salad, too -- the fiber-rich veggies will round out your meal. Soup is super-filling, so it's an awesome appetizer add-on, too (just steer clear of cream-based ones).

3.               Beware these high-fat menu buzz words: Cream sauce, butter, oil, au gratin, breaded, Alfredo, battered or batter-dipped, "with gravy," or smothered. Unless you've spared yourself treats for several days and snacked on salad greens all day, these little "extras" aren't worth the extra calories.

4.               Modify the menu. In my neck of the woods, anything and everything can be batter-dipped and fried, so I make special requests all the time. Many restaurants will take your dietary needs into account so you'll be a happy customer and return. Don't hesitate to request anything on the menu to be prepared in a more diet-friendly and for sauces or dressings to be served on the side. It's not likely that you will be denied.

5.               The meat is on. As tempting as that bucket of fried chicken looked on the commercial before you left home, order poultry steamed, poached, roasted, broiled, boiled, grilled or baked. Ask for skinless chicken whenever possible or remove it yourself. If you do treat yourself to fried chicken, choose white meat as it has fewer calories than dark. Of course, chicken, chicken and more chicken gets old after a while, so if you're asking, "Where's the beef?" allow yourself red meat a few times a week -- just be sure to choose leaner cuts of meat like loin or flank.

6.               Keep tabs on that tubini. Endless pasta at your favorite Italian restaurant may be carb-lovers' heaven (Darn near nirvana for yours truly!), but it's a waist-widening trap for those of us who tend to overeat (How are you supposed to know when to say "when" if they keep bringing more?). As tempting as the great "value" for your money that infinitely-refilling pasta bowl seems, it's certainly not a bargain for your calorie budget. Order a portion-controlled main dish instead. "Ixnay" on the endless breadsticks, too!

7.               "Wrap it up, I'll take it!" You know you're at a nice restaurant when the server takes your plate away and wraps up your leftover food for you at the end of the meal. (And if you're in a really nice restaurant, you'll get the eating out equivalent of a balloon animal -- the tin foil swan!) To ensure you don't leave sans swan, keep temptation at bay and ask the server to wrap up half of your as soon as it is served.

8.               Take control of takeout. You don't have to swear off takeout when you're dieting -- there are many healthy options at ethnic restaurants. Portion control is key, though: Take out half of your takeout before dishing up your dinner, put the food in microwave containers and tuck it away in the fridge before you even start eating. (Instant will power and instant next-day lunch!)

9.               Banish buffets. Portion control can become a foreign concept for even the most determined dieter at an all-you-can-eat buffet. (Who can practice moderation when there are new, clean plates just beckoning to be filled?) The sheer variety of foods available at buffets is also daunting -- studies have shown that when we're given more choices, we tend to eat more without realizing it. Simply avoid buffet restaurants and you won't have to face this temptation.

10.           Mini meals are a must. It's smart to eat smaller meals during the day when you're planning to dine out. Just don't eat too sparingly, though -- you don't want to be so famished by the evening that you overeat. (It was a dark day when I ate too-mini mini meals and -- clearly ignoring my own tip number 9! -- visited a buffet in a ravenous state with a fellow waist-watcher ... the look of sheer horror on her face as I went for round number four is not something I will soon forget!) If mini meals don't tide you over, have a small, healthful snack in the afternoon to curb your appetite and you'll be much more in control come dinner time

Happy HEART day!

Happy Valentine's DAY! You're HEART is important! You love all the people around you, so make sure to LOVE yourself, too! And that starts with a good healthy heart. So today at B-Fit4U, we are spreading the LOVE and giving you 4 ways you can show your heart some tender loving care :)
Happy HEART Day!
 OXOX~FoodieGIRL

Show your heart some love today, tomorrow and always oxox
1. Reduce stress
2. Get some sleep
3. Eat lowfat meals
4. Exercise regularly

oooh chocolate!

Valentine's day is tomorrow! So whether you're showing the love to your sweetheart, your best friend or just indulging yourself with a little sweet, these brownies will do the trick in satisfying your sweet tooth, and still keeping a smile on your waistline. (psst! applesauce cuts the fat in the recipe)
So love someone by giving them a lowfat version of their favorite treat, they'll never know!

OXOX~FoodieGIRL

Brownies ala B-FIT4U

Ingredients
1 cup flour
1/3 cup unsweetened cocoa powder
1/2 tsp salt
1 tsp baking powder
1/4 tsp baking soda
1/4 tsp cinnamon
1/2 cup sugar
1/4 cup brown sugar
1/4 cup 1% milk
1 egg white, slightly beaten
1 cup unsweetened applesauce
1 tsp vanilla
1 tsp powdered sugar

Directions
Pre-heat oven to 350°F. Lightly coat pan with cooking spray; set aside.

In large bowl, sift together flour, cocoa, salt, baking powder, baking soda and cinnamon; set aside.

In medium bowl, beat the sugar, brown sugar, milk, egg white, applesauce and vanilla with a spoon until well combined. Stir wet mixture into dry mixture, mixing just until moistened.

Spread evenly in prepared pan. Bake 22 to 23 minutes or until toothpick inserted in center comes out clean. Cool on wire rack. Dust with powdered sugar.

Makes 12 low-calorie brownies in the portion control pan.

Nutrition Facts
118 calories per brownie

Diet Soda.....

Really? Are you still drinking diet soda? I know it's your "one vice", BUT do you know that this one thing is totally sabotaging your healthy journey, AND ruining your body?

Here she goes again....yep! Because until you are honest with yourself about how bad this supposedly "diet" drink is for you, you're going to have some problems with your body, really serious problems!! AND here's 7 of them as our friends at PREVENTION have so eloquently listed. PAY ATTENTION, this could be the day you save your body from this poison......

Kidney Problems

Here’s something you didn’t know about your diet soda: It might be bad for your kidneys. In an 11-year-long Harvard Medical School study of more than 3,000 women, researchers found that diet cola is associated with a two-fold increased risk for kidney decline. Kidney function started declining when women drank more than two sodas a day. Even more interesting: Since kidney decline was not associated with sugar-sweetened sodas, researchers suspect that the diet sweeteners are responsible.

Messed-Up Metabolism

According to a 2008 University of Minnesota study of almost 10,000 adults, even just one diet soda a day is linked to a 34% higher risk of metabolic syndrome, the group of symptoms including belly fat and high cholesterol that puts you at risk for heart disease. Whether that link is attributed to an ingredient in diet soda or the drinkers’ eating habits is unclear. But is that one can really worth it?

Obesity

You read that right: Diet soda doesn’t help you lose weight after all. A University of Texas Health Science Center study found that the more diet sodas a person drank, the greater their risk of becoming overweight. Downing just two or more cans a day increased waistlines by 500%. Why? Artificial sweeteners can disrupt the body’s natural ability to regulate calorie intake based on the sweetness of foods, suggested an animal study from Purdue University. That means people who consume diet foods might be more likely to overeat, because your body is being tricked into thinking it’s eating sugar, and you crave more.

A Terrible Hangover

Your first bad decision was ordering that Vodka Diet—and you may make the next one sooner than you thought. Cocktails made with diet soda get you drunker, faster, according to a study out of the Royal Adelaide Hospital in Australia. That’s because sugar-free mixers allow liquor to enter your bloodstream much quicker than those with sugar, leaving you with a bigger buzz

Cell Damage

Diet sodas contain something many regular sodas don’t: mold inhibitors. They go by the names sodium benzoate or potassium benzoate, and they’re in nearly all diet sodas. But many regular sodas, such as Coke and Pepsi, don’t contain this preservative.That’s bad news for diet drinkers. "These chemicals have the ability to cause severe damage to DNA in the mitochondria to the point that they totally inactivate it - they knock it out altogether,” Peter Piper, a professor of molecular biology and biotechnology at the University of Sheffield in the U.K., told a British newspaper in 1999. The preservative has also been linked to hives, asthma, and other allergic conditions, according to the Center for Science in the Public Interest.

Since then, some companies have phased out sodium benzoate. Diet Coke and Diet Pepsi have replaced it with another preservative, potassium benzoate. Both sodium and potassium benzoate were classified by the Food Commission in the UK as mild irritants to the skin, eyes, and mucous membranes.

Rotting Teeth

With a pH of 3.2, diet soda is very acidic. (As a point of reference, the pH of battery acid is 1. Water is 7.) The acid is what readily dissolves enamel, and just because a soda is diet doesn’t make it acid-light. Adults who drink three or more sodas a day have worse dental health, says a University of Michigan analysis of dental checkup data. Soda drinkers had far greater decay, more missing teeth, and more fillings.

Reproductive Issues

Sometimes, the vessel for your beverage is just as harmful. Diet or not, soft drink cans are coated with the endocrine disruptor bisphenol A (BPA), which has been linked to everything from heart disease to obesity to reproductive problems. That’s a lot of risktaking for one can of pop.

SO THINK BEFORE YOU DRINK! YOU CAN'T TURN AWAY FROM FACTS. TAKE CARE OF YOURSELF!

HEALTHY LUNCH IDEAS FOR UNDER 400 CALORIES!

We're tackling lunch today with 4 meal ideas that you can make in a jiffy and still have time to keep running!

 

Herbed Cheese & Tomato Sandwich

Ingredients

·                      6 ounces low-fat cottage cheese

·                      1 garlic clove, minced

·                      2 tablespoons chopped fresh chives

·                      Dash of salt and pepper

·                      1 whole-grain bagel

·                      4 slices tomato

·                      1 orange

Make it: Place cottage cheese in blender and puree until smooth. Stir in garlic, chives, salt, and pepper. Spread mixture on bagel and top with tomato slices. Eat with sliced oranges.

Calorie Count:   350

 

Greek Chopped Pita Salad

Ingredients

·                      2 cups romaine lettuce

·                      2 tablespoons crumbled feta cheese

·                      1/2 cup canned garbanzo beans, rinsed and drained

·                      1/2 cup cucumber, sliced

·                      1 whole wheat pita, chopped

·                      2 tablespoons low-fat vinaigrette

Calorie Count:   380

Make it: Combine all salad ingredients in a bowl and toss thoroughly

BBQ Baja Burger

Ingredients

·                      1 vegetarian burger

·                      1 whole wheat bun

·                      1 tablespoon BBQ sauce

·                      1/4 avocado, thinly sliced

·                      1/4 cup bean sprouts

·                      4-ounce pineapple cup, in its own juice

Make it: Cook burger in microwave according to package directions. Place on bun with BBQ sauce; top with avocado and sprouts. Eat with pineapple

Calorie Count:   310

 

Tuscan Tuna Wrap

Ingredients

·                      3 ounces light tuna, drained

·                      2 tablespoons fresh parsley, chopped

·                      1/2 lemon, juiced

·                      1 tablespoon olive oil

·                      1/2 cup diced tomatoes

·                      Dash of salt and pepper

·                      2 whole-grain tortillas

·                      1/2 cup baby spinach

Make it: Combine tuna with parsley, lemon, oil,

Calorie Count:  350

Snow Day!

Watching the weather headed up North, and it appears there's quite a blizzard on its way! So for all of you hunkered down in the snow this weekend, or for any and all of you feeling the winter blues wherever you are, here's a little comforting recipe I like to call Snow Day!! Because we all need a weekend when we just take it easy........



Hearty SNOW DAY Beef Stew
(courtesy of Ellie Krieger with a tweek or two from B-Fit4U)

1/4 c all-purpose flour
1/4 tsp paprika
1 lb lean stew beef (round or chuck shoulder), cut into cubes
3 Tbsp olive oil
1 med onion, chopped
1 sm rutabaga or turnip (10 oz), peeled and cubed
1 lg carrot, chopped
1 lg russet potato (12 oz), cubed
2 Tbsp tomato paste
1 c dry red wine
2 c reduced-sodium beef broth
1 pkg (10 oz) frozen green peas

1. Put flour, paprika, and 1/4 tsp each salt and pepper in large zip-top bag. Add beef and shake to coat well.
2. Heat 2 Tbsp of the oil in large (at least 6 qt) saucepan or pot over medium-high heat. Add beef and cook until browned on all sides, about 6 minutes. Transfer to plate, leaving juices in pot.
3. Add remaining 1 Tbsp oil to pot. Add onion and cook over medium heat, stirring occasionally, until golden but not browned, about 10 minutes. Add rutabaga, carrot, and potato and cook until vegetables soften slightly, about 10 minutes.
4. Stir in tomato paste and cook 1 minute longer. Add wine, bring to a boil, and reduce 3 minutes. Add broth and return to a boil. Reduce heat to medium-low. Cover and simmer until meat is tender, about 1 hour and 20 minutes. Add peas and cook 5 minutes longer.
5. Remove from heat and let rest at least 15 minutes before serving.
Serves 4.
490 calories, 8 g fiber 3 g sat fat 340 mg sodium


DID YOU KNOW? That sleeping is just as important as exercise?? Yes! Your body needs to recharge in order to keep up with the busy life you have going, not to mention, when you are sleepy, you make bad food choices to compensate for your lack of sleep!! So take a break from your "busy" this weekend.  Heck, even take a nap after your workout. Sleep is a very important puzzle piece in your healthy lifestyle, so don't forget it :)

Jumpin' Rope!

I can't think of a more fun, economical and quick way to get in your cardio than to jump rope! Yes, like a blast from your youthful past, you can slide into bikini season feeling fit and fabulous simply by burning calories at a rapid speed, jumping rope!! Really, it's that simple!
And you don't have to start out jumping for minutes on end. Start by jumping 10x in a row, taking a teeny rest (catch your breath) and then jump some more, increasing your "jumps in a row".  Before you know it, you'll be jumping for 5/10/15/20minutes. Don't forget to take mini breaks in between your repetitions(30 JUMPS IN A ROW) to catch your breath, and then JUMP JUMP JUMP! Even better....buy a weighted jump rope! Usually the handles will be 5lbs each, now you just increased your calorie burn! What are you waiting for?? GO! JUMP!, it's almost time to get to the beach!

Vegan Chili 'cause you like Animals and you want them to smile (not on your dinner plate;)

Sure you can make it with lean ground beef, ground chicken or turkey, or even all veggies, BUT sometimes you just want to try something different, right?
Oh, what am I talking about? CHILI, of course! One of my favorite meals because you can fill it with good for you things and make it really healthy, without sacrificing flavor. And did I mention just how filling and satisfying it is when your on the go and trying to eat healthy! It's good for you nutrition ALL in one bowl!!
SO, like I was saying, sure you can make CHILI all kinds of ways, but last night I wanted something VEGAN (no animal products) BUT packed with protein. After rummaging through my fridge, I came across something I've suggested before, that I just LOVE...
LIGHTLIFE Smart Ground Veggie Protein Crumbles, and decided to make some CHILI!

 You can find these in the vegetarian aisle of your grocery market (in the refrigerated produce section)

Here's my recipe:
Vegan Chili
1 package of smart ground
1 packet of chili seasoning
1 can of diced tomatoes
1 can of red kidney beans drained
3/4 cup water
1/2 of a green pepper (or whatever peppers you like best, add a jalapeno if you like it spicy!)
1/2 of a vidalia onion (or any onion you like)

Saute pepper and onion until soft and tender. Add smart crumble and chili seasoning packet and saute until well covered and warmed through. Add diced tomatoes, drained kidney beans, and 3/4 of a cup of water (little or more water depending on how thick or thin you like your chili). Bring to a boil, then reduce to low, simmering for 15 minutes while the flavors come together. Serve a generous portion in a bowl, adding whatever toppings you like. I added a vegan cheese and sour cream alternative. ENJOY! Can you believe this is VEGAN? YUM!

280 calories in a 1 cup serving

H-Angry!

Have you ever felt "hangry"? Oh you know, when you're sooooo hungry, you start to feel, well angry?! I have totally been there! But did you know that when you go for hours without eating, you slow your metabolism down? Yep! So all that hardwork you've been putting in at the gym just goes down the flusher. So what can you do? .................................
Well, I like to call it "interval eating". Whether you are a 3 meals/2snacks a day person, or a 5-6 little meals a day person, the key is to eat every 3-4 hrs, keeping your body running at it's optimum performance level, giving yourself fuel to go through the day, AND keeping that metabolism going! Why? Because when you're metabolism is running, it's burning calories. Ever see a couch potato do a push up? Didn't think so, so get out there, get to "interval eating" and stop skipping meals :)

What's for dinner?

Oh Monday, you and I have such a tempestuous relationship.....on one hand a new day, a new week to start refreshed, on the other hand, sooooo tired from the weekend fun! And you always seem to be nagging at me right away,
"what's for dinner?" Well today I got you beat, and I'm sharing with all my B-fitters, so they can start their week, strong, healthy and with a little lowcal comfort food! ENJOY!!


CHICKEN PARMESAN~ B-FIT4U STYLE

Ingredients

• 4 slices whole-wheat bread (1-ounce each)
• 1 teaspoon dried oregano
• 1/2 teaspoon garlic powder
• 4 teaspoons paprika
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 2 egg whites
• 1/2 cup skim milk
• 1/2 cup all-purpose flour
• 4 (6 ounce) skinless boneless chicken breast halves, pounded to 1/2-inch thickness
• Olive oil cooking spray
• 1 jar good-quality marinara sauce (about 3 1/2 cups)
• 3/4 cup (3 ounces) shredded part-skim mozzarella cheese
• 2 tablespoons (1/2-ounce) shredded Parmesan

Directions

Preheat the oven to 350 degrees F.
Place the bread in the bowl of a food processor and process until fine crumbs are formed, about 25 to 30 seconds. Put the crumbs on a baking sheet and bake for 12 minutes, until golden. (You will wind up with about 1 1/3 cups toasted crumbs.)
In a medium bowl, toss the crumbs with oregano, garlic powder, paprika, 1/4 teaspoon salt and 1/4 teaspoon pepper. In another bowl, whisk the egg whites and milk together. In a third bowl stir together the flour, and the remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper. Dip each piece of chicken, 1 piece at a time, in flour, shaking off excess, then egg, then bread crumbs, shaking off excess.
Increase oven temperature to 400 degrees. Place breaded breasts in a glass baking dish and spray on each side with cooking spray, about 5 seconds total per side. Bake breasts until cooked though and crumbs are browned, about 15 minutes. Top with marinara sauce, mozzarella and parmesan and return to oven for an additional 10 minutes, until cheese is bubbling.
Per Serving: (Serving size, 1 piece chicken with sauce and cheese)
Calories 410; Total Fat 11 g; (Sat Fat 4.5 g, Mono Fat 2.7 g, Poly Fat 1.2 g) ; Protein 50 g; Carb 31 g; Fiber 2 g; Cholesterol 110 mg; Sodium 1200 mg
Excellent source of: Protein, Vitamin A, Riboflavin, Niacin, Vitamin B6, Vitamin C, Calcium, Iron, Phosphorus, Selenium
Good source of: Thiamin, Vitamin B12, Pantothenic Acid, Iodine, Magnesium, Manganese, Potassium, Zinc

Pair with a salad instead of pasta for some low carb FUN!

Easy Toss and Bake Granola!

It's the weekend! Do you have something good to munch on that won't break your B-fitter lifestyle? My favorite granola recipe will do the trick! Feel free to substitute any of the ingredients like walnuts for the pumpkin seeds, or any dried fruit combination, to feed your personal granola style! Happy Weekend!

 

Easy Toss-and Bake Granola

 

Makes 6 cups| Hands-On Time: 05m| Total Time: 35m

Ingredients

• 4 cups old-fashioned rolled oats (not quick cooking)
• 1 cup sliced almonds
• 1/2 cup shredded coconut (preferably unsweetened)
• 1/4 cup unsalted pepitas (hulled pumpkin seeds) or shelled sunflower seeds
• 1/2 cup pure maple syrup
• 2 tablespoons canola oil
• 1/2 teaspoon kosher salt
• 1 cup dried fruit (such as cherries, cranberries, raisins, or currants)

Directions

1. Heat oven to 350° F. On a rimmed baking sheet, toss the oats, almonds, coconut, and pepitas with the maple syrup, oil, and salt.
2. Bake, tossing once, until golden and crisp, 25 to 30 minutes.
3. Add the dried fruit and toss to combine. Let cool

Nutritional Information

• Per ServingServing Size: 1/4 cup
• Calories 141

• Fat 6g
• Sat Fat 1g
• Cholesterol 0mg
• Sodium 41mg
• Protein 4g
• Carbohydrate 19g
• Sugar 9g
• Fiber 2g
• Iron 1mg
• Calcium 22mg