Gluten Free

Gluten (from Latin gluten, "glue") is a protein composite found in foods processed from wheat and related grain species, including barley and rye. Gluten gives elasticity to dough, helping it rise and keep its shape and often gives the final product a chewy texture. Gluten may also be found in some cosmetics, hair products, and other dermatological preparations.^[1]

Need to go "G" free? These days it's easier than ever to give your body the much needed TLC it needs. And with gluten-free options everywhere, those who are gluten sensitive, are concerned about their intake of grains and wheat, or are managing celiac disease, can live freely in their food consumption with options. From gluten free bake shops to cookbooks, G free has never been easier!

 

Our B-Fit4U cookbook pick of the month is below.

Deliciously G-Free by Elisabeth Hasselback

A great way to improve your overall health, without feeling deprived. Remember just because you have to eliminate something from your diet for health reasons, etc. does not mean you can no longer eat deliciously. Change your mind, change your body, one delicious G free recipe at a time! And with this cookbook, you're sure to be satisfied!

 

B-Fit4U recipes!

Summer to B-Fit4U equals, SALAD! Staying trim and fit shouldn't be just to get you to that vacation or the pool, BUT a LIFESTYLE! So keep up that healthy lifestyle by continuing to try new, good for you recipes. Afterall, variety is the spice of life!

 

This take on "Buffalo wings" is high in protein, low in fat, and oh so delcious! (and lot less calories than it's fried cousin without sacrificing that Buffalo spicy flavor)

Calories: 254
Total Fat: 10 grams
serves 4
BUFFALO CHICKEN SALAD

 

Ingredients

• 2 (8-ounce) boneless, skinless chicken breast halves
• 2 tablespoons cayenne pepper hot sauce (or other hot sauce), plus more to taste
• 2 teaspoons olive oil
• 2 hearts Romaine, cut into 1-inch strips (about 8 cups)
• 4 celery stalks, thinly sliced
• 2 carrots, coarsely grated
• 2 scallions, green part only, sliced
• 1/2 cup Blue Cheese Dressing, recipe follows

Directions

Preheat the broiler. Put the chicken between 2 sheets of waxed paper and pound with a mallet or hammer so the chicken is an even thickness of about 3/4-inch, then cut the chicken crosswise into 1/2-inch strips. In a large bowl, combine the hot sauce and the oil, add chicken and toss until the chicken is well coated. Arrange the chicken on a baking sheet and broil until it is cooked through, about 4 to 6 minutes, turning once.
In a large bowl combine the Romaine, celery, shredded carrots and scallions. Toss with the dressing. Divide the greens between 4 plates, top with the chicken. Serve with extra hot sauce.
SERVES 4
Calories: 254
Total Fat: 10 grams
Saturated Fat: 3 grams
Protein: 31 grams
Total carbohydrates: 10 grams
Sugar: 5 grams
Fiber: 4 grams
Cholesterol: 74 milligrams
Sodium: 471 milligrams

Blue Cheese Dressing:

• 2 tablespoons mayonnaise
• 1/4 cup lowfat buttermilk
• 1/4 cup plain fat-free yogurt
• 1 tablespoon white vinegar
• 1/2 teaspoon sugar
• 1/3 cup crumbled blue cheese
• Salt and freshly ground pepper

Fold a full sheet of paper towel into quarters and put it into a small bowl. Spoon the yogurt onto the paper towel and place in the refrigerator for 20 minutes to drain and thicken. In a medium bowl, whisk the buttermilk and thickened yogurt into the mayonnaise until smooth. Add the vinegar and sugar and continue to whisk until all the ingredients are well combined. Stir in the blue cheese and season, to taste, with salt and pepper.
Yield: 3/4 cup  

 

 

 

 

Summer Holiday Survival Guide!

Listen, Summer is a celebration! Whether you're still holding onto that "BBQ bulge" from the weekend, or you like a cocktail....or two, at the pool, you're probably super relaxed on your schedule, and therefore, very relaxed on your healthy eating.....BUT you've worked SO HARD for that bathing suit body this summer, don't let bad habits take that all away. You can splurge a little here and there, but everyday, means those pounds will creep back on by the Fall. So in an effort to keep your summer healthy and fun, and your skinny jeans on, we've come up with your Summer Holiday Survival Guide. Eat well, soak up that sun and look fabulous no matter what season!!

SUMMER HOLIDAY SURVIVAL GUIDE

(tips to stay on track to your weight loss goals)

Appetizers, Pool snacks and Dinner's Out

Go for the protein choices and vegetables/fruits first

Fill up one plate only

Drinks: (liquid calories add up quick!)

Go for a 2 drink minimum and

choose cocktails made with less sugar (light juice mixes or agave nectar)

vodka

wine

wine spritzer with diet soda or seltzer

Know your calories and quantities:

Examples:

Alexander (2.5 fl oz)	180
Bacardi (2.5 fl oz)	120
Black Russian (3 fl oz)	250
Bloody Mary (5 fl oz)	116
Bourbon & Soda (4 fl oz)	105
Daiquiri (2 fl oz)	110
Gin Rickey (7 fl oz)	115
Gin & Tonic (7.5 fl oz)	170
Grasshopper (2.25 fl oz)	165
High Ball (8 fl oz)	165
Mai Tai (4.5 fl oz)	310
Manhattan (2.5 fl oz)	130
Margarita (3 fl oz)	170
Martini (2.5 fl oz)	155
Mint Julep (10 fl oz)	215
Old Fashioned (4 fl oz)	180
Pina Colada (4.5 fl oz)	260
Screwdriver (7 fl oz)	175

*Every party/vacation/dinner out doesn’t have to be a time to splurge!

Pick and choose, stay within your calorie count, make a plan of “attack” before you go, don’t skip meals the day of a celebration.

Avoid the“food pushers” and emotional/stress eating.

Keep healthy snacks in your bag, it's summer and you're on the go!!

Happy Memorial Weekend!

Memorial Weekend, a great way to remember and celebrate country, and the men and women who serve and have served to protect our Great Nation! Gather your friends, family and neighbors for a toast to liberty and freedom! And, of course BBQ!! Everyone loves a great BBQ on this special holiday of remembrance. So have your fun and eat your apple pie, too, with these quick tips for a healthy BBQ summer....

Portion our your splurges
Choose one dessert, or share with a friend
Avoid too many mayonnaise based side dishes, they can rack up the calories quick, or just have 1/2 a serving
Fill plate first with protein, veggies and fruit
Choose cocktails that are low in sugar
OR Enjoy yourself! Choose this day to be your "splurge day" of the week, and start back to healthy on monday (or tuesday if you're still celebrating come monday ;)

HAPPY MEMORIAL DAY~FoodieGIRL

Slim-TATO Salad!

With Memorial Weekend on the horizon and BBQ's throughout the land, it's time to dig up some old picnic favorites! But those favorites don't have to be a gut-busting nightmare! You just have to flip those classics upside down, turn them around and send them to calorie school, where they will learn to still be DELICIOUS, but a little more waistline friendly. So let's do it with a delicious

 Slim-TATO Salad!

(courtesy of Taste of Home)

 

• 2 pounds red potatoes, cubed
• 1/2 cup
  [x]

  Light & Creamy Italian Dressing

  The salad dressing you love at Olive Garden is now available to use at home on salads, sandwiches, veggies and more!

  See More Recipes >
  

  

  fat free italian salad dressing
• 1 cup chopped celery
• 1/2 cup chopped green pepper
• 1/2 cup chopped red onion
• 1/2 cup thinly sliced radishes
• 1/4 cup minced fresh parsley
• 1 teaspoon salt, optional
• 1/2 teaspoon pepper
• 1/2 cup mayonnaise
• 1-1/2 teaspoons Dijon mustard
• 1/4 teaspoon sugar

Directions

• Cook potatoes in boiling water until tender, about 15-20 minutes; drain thoroughly. Place in a bowl; cool slightly. Pour salad dressing over warm potatoes; toss to coat. Add celery, green pepper, onion, radishes, parsley, salt if desired and pepper; mix well. Combine the mayonnaise, mustard and sugar; pour over potato mixture and toss to coat. Cover and refrigerate for at least 2 hours. Yield: 14 servings.

Nutritional Analysis: One 1/2-cup serving (prepared with fat-free Italian salad dressing and mayonnaise and without salt) equals 55 calories, 0.55 g fat (0 saturated fat), 0 cholesterol, 147 mg sodium, 11 g carbohydrate, 0 fiber, 2 g protein. Diabetic Exchanges: 1 vegetable, 1/2 starch.

Fruit lovers :)

You asked for it, more chilled, refreshing soups for SUMMER! Now I often say this, BUT this really IS a B-FIT4U favorite!! SOOOO COOOOL and REFRESHING....it's Summer Fruit Soup, and it's going to keep you slim and fit all summer long!

Summer Fruit Soup (courtesy of Emeril Lagasse)

Ingredients

• 1 tablespoon minced ginger
• 3 cups chopped strawberries
• 2 cups chopped pineapple
• 1 1/2 cups chopped mango
• 2 pieces lemon peel
• 2 pieces lime peel
• 2 pieces orange peel
• 4 cups water
• 1 1/2 cups sugar
• 1/4 cup fresh orange juice
• 2 tablespoons fresh lemon juice
• 2 tablespoons fresh lime juice
• 1 cup blueberries
• Mint sprigs, for garnish

Directions

Saute the ginger in a medium pot over medium-high heat until fragrant, about 2 minutes (no oil is necessary.) Add 2 cups strawberries, 1 cup pineapple, 3/4 cup mango and the lemon, lime and orange peels; cook for another 2 minutes. Add water, sugar and fruit juices and bring to a simmer, stirring occasionally. Simmer for 5 minutes and remove from the heat. Allow mixture to cool slightly and then transfer in batches to a blender or food processor. Puree and strain into a large bowl. Add remaining 1 cup strawberries, 1 cup pineapple, 3/4 cup mango and blueberries. Stir to combine, cover and refrigerate until well chilled. Serve with mint sprigs for garnish

Summer drinks on the porch!

So you don't have to have a porch to sit on to enjoy a summer cocktail, but it sure is a great way to start off the summer! This low calorie Sangria Sparkler has the happy and relaxed you need to start "summering" now! So gather those friends and pass the pitcher!

Sangria Sparkler (courtesy of Fitness magazine)Prep: 10 minutes
Chill: 2 hours
Makes: 12 servings750-milliliter bottle dry red wine
1 cup light orange juice
1/4 cup brandy or cognac
1/4 cup orange liqueur
2 tablespoons sugar
2 medium oranges, sliced
2 cups club soda, chilled
Crushed ice and/or orange peel curls (optional)1. In a large pitcher, combine wine, orange juice, brandy, orange liqueur, sugar, and orange slices. Chill at least 2 hours. Add club soda before serving. Serve over crushed ice and/or with orange peel curls, if desired. Nutrition Information per serving: 100 calories, 0g protein, 9g carbohydrate, 0g fat (0g saturated), 0g fiber

Mind, Soul and Recipe!

Still not convinced you should be exercising? Exercise not only is good for your body, but really good for your mind, too! Having a bad day? Release some of those good feeling endorphins and change your overall mood! YES! Release the "happy" in your soul with exercise.!!
( I find the same thing happens when I'm out with my girlfriends chatting the night away, oh if that was just considered exercise ;) BUT really, research has shown that you can get an overall feeling of well-being by getting out there and moving! So walk, run, skip, jump, play! But MOVE to change that ATTITUDE! And when you're done moving, have a great meal to complete your day! Here's a recipe for just that!

Roasted Salmon with Shallot Grapefruit Sauce

4 skinless salmon fillets, 5 to 6 ounces each

1/4 teaspoon salt, plus more for seasoning

2 ruby red grapefruits

2 teaspoons olive oil

1 tablespoon minced shallot

1 teaspoon freshly grated ginger

2 1/2 teaspoons honey

Pinch cayenne pepper

2 teaspoons lemon juice

2 tablespoons thinly sliced basil leaves

Directions

Preheat the oven to 350 degrees F.

Season the salmon with 1/4 teaspoon salt, place in a baking dish and roast until cooked through, about 18 minutes.

While the salmon is cooking prepare the sauce. Cut 1 of the grapefruits into sections by cutting off the top and bottom of the fruit, then standing it on 1 end, cut down the skin to remove the pith and peel. Then, with a paring knife, remove each segment of fruit from its casing and cut the segments in half. Set the segment pieces aside. Juice the other grapefruit and set the juice aside.

In a medium skillet, heat the oil over a medium heat. Add the shallot and saute until softened, about 2 minutes. Add the ginger, grapefruit juice, honey, and cayenne pepper and bring to simmer. Cook until sauce is reduced by about half about, 10 minutes. Add lemon juice and season with salt, to taste. Right before serving, toss the grapefruit pieces and basil into the sauce. Put the salmon onto a serving dish. Spoon sauce over the salmon and serve.

Go take a hike!

This time of year is a great time to take your exercise program outside and be one with nature! Ok, now I'm not saying you have to go hug a tree, unless you want to, then go hug that tree.....but what I mean is get moving outside!! Change up your stale, boring exercise routine and add some new scenery! The park, the natural trail, that hiking path, grab a friend and get out there and feel that sun on your face, and do something good for your body at the same time! Sure your life is busy, BUT I bet a majority of it is driving around or sitting in front of that computer, and while that keeps you busy, it does nothing for your body. SO GET OUT THERE! Run, walk, play frisbee, pick up a sport, but essentially GET MOVING! This is your life, don't waste it in front of that computer screen.....

HAPPY WEEKEND B-FITTERS!~FoodieGIRL

Freeeeezy POPS! aka. smoothie on a stick

A GREAT way to get some extra nutrition into your diet is smoothies...BUT did you ever think about freezing your frozen creations? YES! Freeeeezy POPS are all the rage and during the summer, they make the perfect coooool treat, without all those extra artificial colors, flavors, and sugary calories. So next time you make your favorite smoothie shake, make an extra batch and freeze it into paper cups, insert with a popsicle stick, and let the freezer do its magic! And guess what? You will love it, and if you have kiddos, they will never know their "sweet treat" is good for them! Spinach smoothie on a stick please!

Reader Colleen recently gave us her favorite "smoothie on a stick" recipe and if you are a lover of chocolate, (and who isn't??) this one's for you!!


JAZZBERRY CHOCOLATE DREAM
1 cup almond milk
1 cup of frozen raspberries
2 heaping TBS of sweetened cocoa powder
Handful of ice
tsp of Stevia * (OR tsp of honey or agave nectar)

Place all ingredients into the blender and blend to smoothie perfection! Enjoy a sip or two and then place the rest in paper cups, add popsicle sticks and freeze overnight for a frozen treat the next day :)

*A sweetener produced from the leaves of the Stevia shrub. Stevia is 250-300 times sweeter than ordinary granulated sugar and does not significantly raise blood glucose, making it suitable for diabetics

Strawberry Banana and Oatmeal Smoothie POPS
1 cup almond milk
1/2 cup rolled oats
1 banana
handful of strawberries
handful of ice
1/2 tsp vanilla extract
1 tbs of honey or agave nectar

Blend to smoothie perfection in your blender and then freeze in individual paper cups for freeeezy pops! Don't forget to add your popsicle sticks!

DID YOU KNOW?? You can add protein powder to your smoothies for an extra protein punch in your day, AND you can freeze those, too!! PROTEIN FREEEZY POPS!

Strawberry SOUP!

I promised more fun and healthy summer soups and a promise is a promise! STRAWBERRY SOUP is on the menu today, and you're going to LOVE IT! It's chilled (perfect for the warm summer temps) and satisfies your sweet tooth, the healthy way!

 

So grab some friends and hit your back porch.....kick back, relax and sip on some summer soups that are sure to tickle your tastebuds and keep you on track to a healthier you this summer!

 

 

Chilled Strawberry Soup

• 2 cups hulled and sliced fresh or (thawed) frozen strawberries (NOT in sugary syrup)
• 1 cup orange juice
• 1 cup plain greek yogurt
• 1/2 teaspoon vanilla extract
• mint sprig, optional but tasty

 

 

In a blender, combine all the ingredients, except mint. Ladle the soup into bowls and top with a dollop of  more greek yogurt. Garnish with mint, if desired.

Entertaining weekends!

Entertaining friends and family on the weekend can be so much FUN! It can also be a calorie disaster....lots of food choices to make and lots of fatty foods. BUT it doesn't have to be like that!! Reconstruct some of your favorites and ENJOY those weekend outings (or stay-ins) with your family and friends with great, good for you FOOD. (you won't miss the fat!) Here's some B-FIT4U favorites to get you started...you go invite the guests for next weekend :)

 

Raspberry Fool (dessert courtesy of Ellie Krieger)  

1 1/2 cups vanilla nonfat yogurt
One 10-ounce package frozen unsweetened raspberries, thawed
1/3 cup confectioners’ sugar
1/ 4 cup well-chilled heavy cream
4 ladyfinger cookie.

Place the yogurt in a strainer lined with a paper towel and let it drain and thicken in the refrigerator for at least 4 hours and up to 1 day. Discard the liquid and set the thickened yogurt aside.

Process half the raspberries in a food processor until smooth. Transfer the puree to a fine mesh strainer and strain it into a large bowl, pressing the liquid out with a rubber spatula. Discard the seeds. Whisk in the confectioners’ sugar. Stir in the remaining raspberries.

In a chilled medium bowl, whip the cream with an electric mixer until soft peaks are formed. Gently fold in the yogurt. Fold in the raspberry mixture.

Spoon the fool into cocktail glasses and chill, covered with plastic wrap, for at least 1 hour and up to one day. Serve with ladyfinger cookies.

Makes 4 servings
Serving size: 1/2 cup

Per Serving:
Calories 240; Total fat 7g (Sat fat 4g, Mono fat 2g, Poly fat 0.4g); Protein 7g; Carb 40g; Fiber 1g; Cholesterol 62mg; Sodium 85mg

Garlic “Fries” (courtesy of Ellie Krieger) 

3 cloves garlic, minced (about 1 tablespoon)
2 tablespoons canola oil
3 large baking potatoes
1/2 teaspoon salt, plus more to taste
Cooking spray
1 tablespoon finely chopped fresh flat-leaf parsley

Preheat the oven to 450°F.

Heat the garlic and oil together in a small saucepan over medium heat for 2 minutes. Strain the garlic from the oil with a small mesh strainer. Set both garlic and oil aside.

Cut the potatoes in to 1/4-inch-thick matchsticks. In a large bowl, toss together the oil, potatoes, and salt. Coat a baking sheet with cooking spray and spread the potatoes onto it in a single layer. Bake until golden and crisp, about 35 minutes.

Remove the potatoes from the baking sheet with a metal spatula. In a serving bowl, toss with the parsley, reserved garlic, and salt to taste. Serve immediately.

Makes 4 servings
Serving size: 3/4 cup

Per Serving:
Calories 270; Total fat 7g (Sat fat 0.6g, Mono fat 4g, Poly fat 2g); Protein 6g; Carb 47g; Fiber 3.5g; Cholesterol 0mg; Sodium 304mg

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 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

 

LOVE the skin you're in!

LOVE the skin you're in! If we were all same size and shape, how boring a world would that be? You are UNIQUE unto YOU! Be proud of how far you have come in your health journey! Choosing HEALTHY is a lifetime of choices, not one week to fit into those skinny jeans (although we are ALL guilty of that ;) BUT seriously, this is a LIFETIME CHOICE to do GOOD for your body, mind and soul. You're food choices effect all of that! Take care of the most important person in your life, YOU! And then you can LOVE and take care of ALL the other important people's in your life. LOVE YOURSELF and LOVE will transcend your entire being and those all around you will feel it too! You are not the scale, you are that cupcake, you are the beautiful choices you are going to make today to B-FIT4U :)

Happy Trails, FoodieGIRL

Salad, Salad, Salad~

Obsessed with losing that last 5lbs? Salads are your sure fire solution! Eat them up! Fiber to keep you full and vitamins to keep you energized! Make two of your meals a day full of greens and you will be rockin' out that 5lbs (and maybe a little more) in no time!!

APPLE SALAD WITH MAPLE VINAGRETTE (courtesy of TasteofHome)

1 bag of mixed greens

2 large tart apples, chopped

1 small red onion, thinly sliced

1/3 cup chopped walnuts, toasted

DRESSING:

1/4 cup apple juice

2 tablespoons cider vinegar

2 tablespoons olive oil

2 tablespoons maple syrup

2 tablespoons spicy brown mustard

1/4 teaspoon salt

1/8 teaspoon pepper

Directions

• In a large bowl, combine the salad greens, apples, onion and walnuts. In a small bowl, whisk the dressing ingredients. Drizzle over salad; toss to coat. Yield: 16 servings (3/4 cup each).

Nutritional Facts 3/4 cup equals 68 calories, 3 g fat (trace saturated fat), 0 cholesterol, 71 mg sodium, 9 g carbohydrate, 2 g fiber, 1 g protein.

 

Roasted Eggplant Salad

I love EGGPLANT for so many reasons.....

virtually fat free and only 27 calories for a 1 cup serving! Yes, you heard me right!  You can go BANANAS with your eggplant!

(though I wouldn't pair those two together in a salad ;)

And how's about this for nutrition:

"Eggplant is a good source of potassium, dietary fiber, manganese, copper, and thiamin (vitamin B1)

and contains many phytonutrients rich in antioxidants. The most important phytonutrient in eggplant is nasunin. Nasunin protects cell membranes from free radical damage.

Eggplants also include a compound called terpene, which is known to lower cholesterol."

Pretty awesome, right?!

 

So if you're not sure how to prepare this delicious little veggie, here's a great recipe to start:

 

 

Roasted Eggplant and Bell Pepper Salad

Salad: Nonstick Cooking Spray 2 Large Eggplant, cut into 4 x 1-inch strips 2 Green Bell Peppers, cut into 1/2-inch wide strips 2 Red Bell Peppers, cut into 1/2-inch wide strips Dressing: 8 Large Garlic Cloves 1/2 cup Extra Virgin Olive Oil 3/4 cup Red Wine Vinegar 1 tablespoon Ground Cumin 1-1/2 teaspoons Coarse Salt 1-1/2 teaspoons Pepper 3/8 teaspoon Cayenne Pepper

Preparation:

1. Preheat the oven to 450 degrees and place the rack in the upper position. 2. Line a baking sheet with parchment paper and spray the paper with nonstick cooking spray. 3. In a large bowl, combine the eggplant, peppers, garlic and oil and toss well. 4. Transfer the vegetable mixture to the prepared baking sheet and bake for 50 minutes, stirring every 15 minutes. 5. Remove the garlic and set aside. 6. Transfer the roasted vegetables to a large mixing bowl. 7. Combine together the vinegar, cumin, salt, pepper and cayenne pepper in a food processor. 8. Peel the reserved garlic and add to the food processor and puree until smooth. 9. Add 1/4 cup of the dressing to the bowl with the vegetables and toss well to coat. 10. To serve, mound the salad in the center of a large serving platter. 11. Serve with extra dressing and warm pita bread wedges.

Drink THIS!

I know, you don't like the "taste of water". But you have to drink it! Look, if you've been feeding those tastebuds an abundance of sugary drinks and diet sodas, than yes, your tastebuds are going to despise water! YOU must retrain those "buds" and a great way to do that is to start with "aqua fresca", a delicious sweet fruit water that you can easily make yourself. Trade those extra calorie beverages for some good for you food, and refresh your tastebuds with a new outlook on WATER!

Watermelon FRESCA

Ingredients

• 1 large cantaloupe or half a watermelon, seeded and diced (about 3 cups)
• 1 1/2 cups water
• 2 to 4 tablespoons sugar OR 4 Tbs Honey or Agave Nectar
• 2 to 3 limes, juiced

Directions

This and other similar fruit drinks, which translate literally as "fresh water," are served all over Mexico and they're a cinch to replicate at home. The key is to strain the pulpy fruit to make a clearer liquid. Instead of melon, you could use strawberries, pineapple, or mango -- any fruit that is soft enough to puree.
Puree cantaloupe and pour through a fine sieve to eliminate pulp. In a pitcher, mix strained fruit puree with water and season with sugar and lime juice, to taste.

Homemade Granola Bars

Peanut Butter Choc. Chip Granola Bars that are to die for! Sure you could buy granola bars, but why not know what's going into your food and have fun getting a little messy in the process? These granola bars are chewy, gooey and oh so good for you! Packed with nuts, oats and honey, and a little dark chocolate, why not, right? You'll have trouble eating just one, but you know better "portion control is key" ;) So make them for yourself, for a friend, for your kids and have fun in the kitchen this weekend!

Peanut Butter Choc. Chip Granola Bars

Ingredients

• Vegetable cooking spray
• 1 egg white
• 1/2 cup chunky peanut butter
• 1/3 cup brown sugar
• 1/4 cup honey
• 1/2 cup (1-stick) unsalted butter, melted
• 2 cups old fashioned oats
• 1/4 cup slivered almonds, toasted, *see Cook's Note
• 1/3 cup miniature chocolate chips

Directions

Position an oven rack in the middle of the oven. Preheat the oven to 350 degrees F.

Spray a 7 by 10 3/4-inch nonstick baking pan with vegetable cooking spray. Lay a 6 by 18-inch piece of parchment paper in the pan, allowing the excess paper to hang over the sides. Spray the parchment paper lightly with cooking spray.

In a medium bowl, using a hand beater, beat the egg white until frothy. Stir in the peanut butter, brown sugar, and honey. Add the melted butter, oats and almonds. Stir to combine, then add the chocolate chips.

Using a rubber spatula, spread mixture into the prepared baking pan, pressing lightly to form an even layer. Bake until the edge of the mixture begins to brown, about 15 minutes. Remove from the oven and let cool for at least 1 hour. Cut into 1 1/2-inch squares and serve.

*Cook's Note: To toast almonds, arrange in a single layer on a baking sheet. Bake in a preheated 350 degree F oven until lightly browned, about 8 to 10 minutes.

Indulge! (just a little)

I'm always looking for something to satisfy my sweet tooth without going overboard.... aka. drowning in a banana split ;)
 Finding that balance can be difficult for many. Some choose to eat "one sweet a week", other's one a day, while other's try the "cold turkey" method on sugar, only to find themselves well, drowning in a banana split! So if sugar has a grab on you, and you just want to learn to BALANCE those cravings, here's some quick fixes that really do work! Have your sweet, still workout, still eat healthy the rest of the day, and satisfy that sugar monster without falling out of your B-FIT4U lifestyle.


Nonni's Biscotti: crunchy cookies individually wrapped at 90-110 calories in flavors like chocolate and almond, or caramel! So yum and perfect with a cup of tea!

Frozen fruit: Dole has a great variety of berries and mango, and at 1 cup for 120 calories, this is a winner! Throw into your smoothie for some extra fun or just eat right out of the bag!

Skinny Cow: Ice cream sandwich treats in that pack a delicious punch at just 120 calories!

South Beach Dark Chocolate covered Sunflower seeds: 100 calories and nutrient rich, go get 'em!

Sherbert or Sorbet: 1/2 cup serving for 120 calories, you don't need alot of this bright and flavorful sweet treat to be satisfied! YUM!

Just CHILL...

So if you've been reading along this past winter, you know how I just adore SOUPS! They are filling, nutritious and pack full of vitamins, AND easy! Don't we all LOVE easy? Whether canned, homemade or hot from your grocer's deli aisle, you can't go wrong with soup when it comes to weight loss and fitness! It's virtually a lowfat, low calorie powerhouse! (of course eating lobster bisque everyday will not aid in weight loss, but ok, every once in a while, you know what I mean ;)
Now I certainly don't mind a hot soup on a spring or summer day, BUT with the weather change, chilled soups are where it's at!! So yummmmmmmmmy! Sooooooooo refreshing! And if you have a blender, SO EASY to put together in seconds! I have tons of chilled soups to share with you this season but let's start with a B-FIT4U favorite!

CHILLED CUCUMBER AND MINT SOUP
 (courtesy of Martha Stewart)

Ingredients

• 4 cucumbers, peeled and seeded
• 1 small or 1/2 large clove garlic
• 1 cup plain yogurt, low-fat if desired
• 2 tablespoons fresh lemon juice, plus more to taste
• 1/4 cup water
• 4 scallions, white and green parts, cut into 1-inch pieces
• 3/4 cup fresh mint leaves, loosely packed
• Salt and freshly ground black pepper

Directions

1. Cut 1 cucumber into small dice, and set aside for garnish. Cut others into large chunks. Combine cucumber chunks, garlic, yogurt, lemon juice, and water in a blender, and puree until smooth.
2. Add scallions and mint leaves, reserving some of the mint for garnish, and puree briefly. Season with salt and pepper, and add more lemon juice if a tarter flavor is desired.
3. Chill until ready to serve. Stir well before serving, and ladle into bowls or mugs, garnishing each serving with a big spoonful of diced cucumber and a sprig of mint.