Summer Roasted Beet Salad

Beets! They are all the culinary rage! An interchangeable and delicious vegetable, you can saute, roast or grill these yummy little veggies to make them the star of your dinner plate, or a supporting actor as a wonderful side dish! But however you prepare, don't let their rooty tough exterior make you nervous; with this easy and delicious recipe below, you will have a new favorite and healthy addiction, THE BEET!

 

 

DID YOU KNOW? You can use the tops of the beets, or their long green/red leafy stems just as you use spinach? YES! Saute in a little olive and garlic to soften as you would any greens and ENJOY!

Summer Roasted Beet Salad


Ingredients

• 2 large red beets
• 2 large golden beets
• 2 teaspoons thyme leaves
• 4 tablespoons white wine vinegar
• 1/2 cup olive oil
• 2 shallots, finely diced
• 2 tablespoons lemon juice
• 4 ounces soft mild goat cheese
• 4 cups arugula
• Salt and freshly ground black pepper

Directions

1. Preheat oven to 425°F.
2. Separately wrap the beets tightly in double layers of foil with thyme leaves, 2 tablespoons olive, vinegar and season well with salt and pepper. Roast in middle of oven until tender, 1 to 1 1/2 hours. Unwrap beets and allow to cool.
3. To make the vinaigrette, whisk the shallot, lemon juice in a small bowl, add remaining olive oil in a steady stream. Season with salt and pepper.
4. When beets are cool enough to handle, slip off and discard skins. Separately cut red and golden beets into 1/2-inch dice and put in separate bowls. Drizzle with vinaigrette and season with salt and pepper.
5. Divide the beets onto six salad plates. Toss the arugula with vinaigrette to coat and gently mound on top of beets. Crumble goat cheese on top. Serve immediately.

Going Greek!

Don't you just LOVE a Greek Salad! ?The marrying of those beautiful flavors of oregano, garlic, creamy feta against crisp lettuce, crunchy cucumbers and ripe tomatoes, you just can't go wrong! But sometimes eating salads all the time, in an effort to stay trim and slim, can get well boring, don't you think? And we all know you have to CHANGE IT UP to keep those tastebuds satisfied (not to mention to just stay on track with your healthy eating!) SO why not stuff that glorious salad into a whole wheat or whole grain PITA?! AND how about add a little canned tuna to round it out with a POP of protein!

Every meal should be healthy and full of flavor, but it doesn't mean you have to live on salads alone to be healthy and stay healthy....GET CREATIVE in the kitchen and see that waistline slimmer and those tastebuds happier!

 

THE GREEK!

1

tablespoon lemon juice

2

tablespoons olive oil

1

clove garlic, finely chopped

1/4

teaspoon salt

1

medium cucumber, peeled, seeded and finely chopped

1

ripe medium tomato, seeded, diced

1/2

cup crumbled feta cheese (2 oz)

12

kalamata or other large (black)  ripe olives, pitted, coarsely chopped (1/4 cup)

2

cans (5 oz each) tuna in water, drained, flaked

12

leaves romaine lettuce, torn in half

6

pita (pocket) breads (6 inch), cut in half to form pockets (preferably whole wheat/whole grain)

Belly Bulge

Muffin Top, Love handles, Belly Bulge, such cute little names for such an annoying little problem, right? UGH! But did you know there are actually "belly busting" foods out there? YES! Eat yourself thin people! Makes sense, right? The evidence is in the food we choose! Let's take this scenario for instance.....so you go out for a carb laden, high calorie meal of pasta, bread and cake, why not we're already lost in foodland right? And the next day your tummy is bloated, your fatigued, your belly is making it's appearance over your pants, and you're not to pleased about it. The next night you eat a fresh garden salad loaded with veggies, protein, beans. You wash it all down with some lovely fruit salad and a low calorie beverage. You wake up the next morning, refreshed and that unsightly belly bulge, well it's starting to dissipate now isn't it. YES! See if you are consistent in healhy eating patterns, you CAN eat yourself thin, and lose that belly bulge over time!
SOOOOO....here is a list of some great "belly busting" foods that can get you started AND some great exercises from our friends at Marie Claire, to show off those abs in style this Summer!

Burn THAT Belly FAT Foods:

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

 

AB-Tastic WORKOUTS for that a flat tummy!

Courtesy Marie Claire Magazine

Belly Rolls

 Works: vertical ab muscles
What to do: Sit with your legs bent, feet flat on the floor and arms straight in front of you. Exhale and roll back until your lower back touches the ground -- stop. Inhale and roll back up. Repeat 15 times. Now exhale and roll back until your shoulder blades touch the ground -- stop. Inhale and roll back up. Repeat 15 times.

Tummy Curls
Works: horizontal ab muscles
What to do: Lie on your back and bend your knees at an (almost) 90-degree angle with the floor, raising your feet slightly higher than your knees. Exhale, lift your butt and roll back to your shoulder blades. Inhale and roll to your tailbone -- stop (don't let your butt touch the ground). Repeat 20 times.

Cross Crunches
Works: waist
What to do: Grab a liter bottle of water and lie on your back with your knees bent at a 90-degree angle with the floor. Cradle your left hand behind your head. Now hold the water bottle in your right hand, lift your head and shoulders off the ground and reach across your body, so the bottle is outside your left knee. "Pulse" 20 times. Switch sides and repeat.

Tailbone Lifts
Works: lower ab muscles
What to do: Lie on your back, arms stretched straight over your head and legs fully extended and crossed in the air. Exhale and lift your tailbone, then slowly lower as you inhale (don't just drop -- resist on the way down). Repeat 30 times.

Inverted Crunches
WORKS: lower back
WHAT TO DO: Lie on your stomach, arms in front of you as if flying. Exhale and lift just your right arm and left leg as high as you can. Inhale and lower. Then switch, lifting your left arm and right leg. Alternate, doing 20 lifts on each side. Finally, lift both arms and legs 20 times.

Taco Tuesday!

After a little break on monday, we're baaaaaack~with TACO TUESDAY!! I thought we could go VEGAN this week because why not? Veggies are good for US! And since we are obsessed with Mexican around here, a lighter version of our favorites is always a treat!! All the deliciousness you LOVE and half the fat of your normal beefy taco. ENJOY!

Vegan HAPPY Tacos
(why so happy? cause they're really yummy and waistline friendly!! YAY!!)

1 package Yves Meatless Taco Stuffers or other meat substitute (Bring to simmer with ½ cup of water and 1/2 a package of taco seasoning.) Seriously this crumbled soy based meat free-er is really good!
- 1 can vegetarian refried beans (Heat in saucepan.)
- Salsa:
1 cup chopped tomatoes
1/4 cup minced red onion
1/2 bunch chopped cilantro
Onion powder, garlic powder, cumin, lime juice, & kosher salt to taste.
- Guacamole:
2 small avacados- Scooped.
Onion powder, garlic powder, cumin, lime juice, & kosher salt to taste.
- Daiya Vegan Cheese (Can be found at Whole Foods and other health food stores BUT I've even seen at my local market now, toooooo!!)
- Vegan Sour Cream
Assembly: Heat tortilla over open flame and prepare taco (or enjoy in hard shell).or soft if you prefer :)

Avoid the WEEKEND bulge....

You know the routine....you work hard all week to mind your healthy eating and then BAM! ~there's the weekend staring you in the face with a piece of pie, a chocolate shake, a pizza and a glass of wine, or two ;) BUT the weekend shouldn't be a time to splurge...sure pick a day, saturday or sunday to enjoy yourself without counting calories, or staring in the mirror at those love handles that aren't giving you any love. YES, permission to STOP obsessing....but don't go CRAZY! Pick and choose where you splurge, AND don't make the entire weekend about falling off the food wagon. Enjoy one dinner out "soup to nuts!" and then be mindful the rest of the time, choosing healthy, not overdoing it on alcohol and sweets, and come monday, you're body is going to THANK YOU! Hey even keep monday as a "weigh-in" day so you know that you are not to "lose it" over a big meal or too much snacking over the weekend. YOU CAN DO IT! Moderation, folks and remembering to B-FIT4U while enjoying the food around you. :)

Happy Weekend B-Fitters!~FoodieGIRL

Don't forget about your skin!

It's summer and let's face it, we all love to get a little sun! Whether it's laying around at the pool, playing frisbee at the park, or just curling up to a good book in your air conditioned sunroom, the sun brings a smile to just about everyone's face! But it also LOVES to dry out one of our most precious gifts, our skin....yes wrinkles, dry skin, breakouts can all be attributed to too much sun exposure. So in an effort to B-FIT4U from the inside out, we have a list of some wonderful home remedies for smooth skin! All you need is a few ingredients and a willingness to dunk your face in fun things like avocado and oatmeal, and you can keep that glow about you all summer long, with fresh skin and a bright smile!

Avocado Facial
1 ripe avocado
1 tsp honey
bowl

Peel and pit a ripe avocado. Mash the avocado in a bowl with a fork until it's smooth.

Add 1 teaspoon honey. Make sure the honey is smooth and easy to stir. Stir the honey with the mashed avocado until it's well blended.

Turn on the faucet and run warm water over your hands. Bring your damp hands to your face, and lightly dampen your face with the water. Make sure your face is not saturated with the water.

Scoop out the avocado facial mixture with your hands. With circular motions, rub the avocado-honey mixture onto your face, forehead, chin and neck. Avoid delicate areas like the eyes and lips.
 

Make sure to use the entire mixture on your face. Leave the mask on for 10 minutes until it dries. Rinse your face with warm water, and lightly pat with a dry hand towel.



Simple Banana Facial
Ingredients:

• 1 medium banana
• 1 cup oatmeal, finely ground
• 1/4 cup whole milk to start, more if needed

Combine all ingredients to create a paste. Adjust milk as desired (add a little or a lot depending on paste consistency). Apply to your face and leave on for 10 to 15 minutes. Rinse well with lukewarm water, then splash with cool water.


DID YOU KNOW??
Let's not forget about our HAIR this summer, either. It can dry out just as bad as our skin! A great remedy to keep those locks smooth, hydrated and tame is OLIVE OIL! YES! Try this fun treatment once a month for lovely locks.............

INGREDIENTS (enough for 1 or 2 treatments, depending on the length and thickness of your hair)

½ cup olive oil
5 drops frankincense essential oil (others may be substituted, if you wish)
1 plastic bag that can fit over your hair

1. Pour olive oil into a jar with a lid, then add essential oil. Put lid on jar and shake well to disperse the essential oil. Let sit for 24 hours in a cool, dark place. Shake again before use.
2. Rinse hair with warm water. Warm 1 tablespoon of oil treatment in the palms of your hands. Using your fingertips (not nails), gently massage the oil into the scalp in a circular motion. Repeat until the entire scalp has been massaged. Rub the ends of your hair with the remaining oil.
3. Place a plastic bag over your hair, secure by tying or with a hair clip or clothespin, and allow the oil to remain for at least a half-hour.
4. Rinse well, then shampoo as usual.


 

Chicken Tortilla Soup aka. TACO SOUP!

So my usual TACO TUESDAY night was overshadowed by leftovers, leaving me hankering for my favorite mexican treat today, the TACO! And by special request by one of our devoted

 B-FIT4U readers, Jill, we've gone digging through our vault of favorite mexican treats and come up with our CHICKEN TORTILLA SOUP aka. TACO SOUP! So flavorful, figure-friendly and just what the Senorita ordered! ENJOY!

Easy Peeeeezy Chicken Tortilla Soup w/Black Beans aka. TACO SOUP!

Ingredients

• 1 tablespoon olive oil
• 4 garlic cloves, minced
• 1 teaspoon chili powder
• 2 cans (14 1/2 ounces each) diced tomatoes in juice
• 2 cans (15 ounces each) black beans, rinsed and drained (may be omitted if you're not a bean fan)
• 1/2 cup diced sweet red pepper
• 1 tsp finely diced jalapeno (or more if you like it spicy!)
• 1 can (14 1/2 ounces) reduced-sodium chicken broth
• 1 package (10 ounces) frozen corn kernels
• Coarse salt and ground pepper
• 2 cups shredded Rotisserie chicken
• 1 cup crushed tortilla chips, plus more for serving (optional)
• 1 tablespoon fresh lime juice, plus lime wedges for serving

Directions

1. In a large saucepan, heat oil over medium. Cook garlic and chili powder until fragrant, about 1 minute. Saute jalapeno and sweet red pepper until softened. Add tomatoes (with juice), beans, broth, corn, and 1 cup water; season with salt and pepper.
2. Bring soup to a boil; reduce to a simmer. Add your shredded chicken *Such a time saver*Add tortilla chips; cook until softened, about 2 minutes. Remove from heat; stir in lime juice, and season with salt and pepper. Serve soup with lime wedges and, if desired, more chips.

Summer side dish!

I'm always on the hunt for a different, delicious and nutritious summer side salad! This one is sooooo refreshing and flavorful, it can even star at the main attraction on your dinner plate!

Corn never tasted SOOOO GOOOD!

 

Southwestern Corn Salad

 Ingredients

• 8 ears fresh corn in husks
• 1 red bell pepper, diced
• 1 green bell pepper, diced
• 1 red onion, chopped
• 1 C. chopped fresh cilantro
• 1/2 C. olive oil
• 4 cloves garlic, peeled and minced
• 3 limes, juiced
• 1 tsp. white sugar
• salt and pepper to taste
• 1 Tbs. hot sauce

 

• Place the corn in a large pot with enough water to cover, and soak at least 15 minutes. Preheat grill for high heat. Remove silks from corn, but leave the husks. Place corn on the preheated grill. Cook, turning occasionally, 20 minutes, or until tender. Remove from heat, cool slightly, and discard husks. Cut the corn kernels from the cob, and place in a medium bowl. Mix in the red bell pepper, green bell pepper, and red onion. In a blender or food processor, mix the cilantro, olive oil, garlic, lime juice, sugar, salt, pepper, and hot sauce. Blend until smooth, and stir into the corn salad.

 

5 Things you can do today!

There are so many ways to get healthy these days....let's see, if  you have dancin' feet, you got the ZUMBA exercise craze, right? OR You could lift weights, get a trainer, run a marathon, take a walk with a friend, skip carbs, avoid gluten, jump through hoops and still lose nothing. UGH, right? With so many diet fads, crazes, and exercises to figure out, how do you know what will work for you??
SO let's break it down to 5 things you can do this week to get going to health! Sure you can still try every exercise out there until you find what works for your lifestyle and time management, schedule, etc, and you should, GET MOVING! BUT when it comes to food, you have to be consistent and the best way to get in the mindset to do just that is to start like this:

5 THINGS TO A HEALTHIER YOU!

1. Get some SLEEP (yes, lose your shut eye and it's one slippery slope to bad food choices)
2. Drink WATER (flush the fat, keep yourself hydrated, and stop drinking unwanted calories!)
3. Avoid SUGAR (sugar turns to fat, enough said ;)
4. FRUITS AND VEGGIES (nobody got overweight eating fruits and vegetables, get my drift? good for you in so many ways!)
5. Avoid ALCOHOL (it's a metabolism slower, now why would you want that? moderation is key here!)

Support System

Weight loss shouldn't be a SOLO journey....you need a SUPPORT SYSTEM to get through those bumps in the road, right? Of course you do! Whether it's your friends or family, you want to build a strong support system around you when it comes weight loss, why? Because times can get tough! You might want to quit, you might want to eat a bag of Lay's potato chips instead of a salad, and then you want to cry because you thought you had it all under control, then the guilt sets in, so you wash it all down with a diet coke, but then you realize you read on this blog how "diet" sodas are the enemy, so you throw that can of soda to the side and think, "what have I done? is there a diet out there that will ever work for me? where is my willpower?" You see....weight loss can sometimes turn an otherwise happy day into crazy SO get that support system to help you SNAP OUT OF IT!!!
This is a JOURNEY, I repeat JOURNEY! There is no wrong way or right way, but there is a B-eingFIT4U way, and that's first loving yourself enough to WANT to be HEALTHY. (and we know swimming in a bag of chips, well just not all that healthy ;) SO call your mom, your dad, your brother/sister, your best friend, your one true love and say..."Listen, having a bad day, week, month of eating crazy...can you help me to stay on track?" YES, find the right people who love and respect you and your decision to get healthy, and you will have SUPPORT! And take it! Grab that friend to exercise with you, or just to check in once a week with to talk about your food choices. A SUPPORT SYSTEM is just as important and you taking that first step to HEALTHY! You know you're worth it and your support system does, too!

Happy Weekend B-Fitter's!~ FoodieGIRL

POWERHOUSE Smoothie!

Still not a fan of "greens"? Kale, Spinach, Swiss Chard.....they all have the power to unleash a fury of good for you vitamins and minerals to take over your body and transform it into a powerhouse of healthy! So why are you still shying away from them? Listen, if you don't love them sauteed on your dinner plate, or crunchy in your salad, it doesn't me you have to avoid them all together. And why would you? They are sooooooo good for you, that finding a way to eat them has never been simpler with this tasty POWERHOUSE SMOOTHIE....blueberries round out the antioxidant power and bananas add a smooth texture and that much needed potassium to get you through the day, and the kale, well you'll never even know it's there, but your body will!
 Eat WELL, Drink WELL, Savor those GREENS! (and take a quick peek below as to why KALE in particular is SO GOOD FOR YOU!)


THE POWERHOUSE SMOOTHIE RECIPE
Blueberry Kale Smoothie
2 cups kale, de-stemmed and chopped
1 cup blueberries
1 banana, sliced
3 cups almond milk
Place all ingredients in blender and pulse until smooth and delicious :)


"Why is Kale so healthy? It has to do with all the nutrients it contains": (courtesy of J. Davenport Ezine art)
1. Kale contains indole-3-carbinol, a substance that can help your body fight against industrial chemicals known as Xenoestrogens that can be cancerous and also lead to increased abdominal fat storage. Kale actually helps you maintain a slim waist line.
2. 1 cup of Kale can supply you with all of your recommended daily dose of Vitamin A which is a powerful element and great for your eyes and teeth health. It takes just a tine supply of this special herb to give you this massive benefit.
3. Kale contains various sulfur rich components that were found to fight cancerous elements in your body. In various animal studies, these types of sulfur elements were found to help reduce the size of tumors in animals.
4. Kale contains vitamin C which is useful in fighting off infection and aids the healing process whenever you suffer wounds.
5. Kale is rich in vitamin B12 which helps the function of the nervous system and is important for various internal body functions.
6. Kale is a tasty addition to many dishes and salads. It's super low in calories with just 36 calories for a whole cup of the herb and so it's an excellent diet food.
7. Rich in calcium, Kale assists in maintaining bone strength and proper structure. Its high vitamin A content also helps in this respect.
8. Manganese, which is found in great quantities in Kale, is also an excellent fat burning elements as it helps in the energy production process from carbohydrates and protein.

The Positive Mind!

Feeling down, feeling blue, wish life would bring you something new?

 DID YOU KNOW that your thoughts hold the POWER to your weight loss success, or lack there of......yes! You see, if you're going to constantly beat yourself up over those pounds you have gained, you're doing nothing but causing a constant feeling of negativity to inhabit your being. YOU in a sense are the WALL standing between your success and your failure. And LOOK, we ALL (yes everyone!) is going to fall off the "food wagon" sometimes. We're all going to be going along, minding our own business, eating well and working out, and then there's going to be a cupcake, or maybe two, or a Mexican night out with a 1/2 lb burrito that consumes you. We all do it! BUT that's no excuse to keep doing it, or to speak negatively about yourself, to yourself for overeating. Stop beating yourself up!

If you want to lose weight, YOU must start with your mind! You see you're already beautiful! That soul inside of you, it's not skinny or overweight, it's brilliantly bright. So give it some LOVE. Take each step in life, as just that, "a single step" towards something good for you. Today, eat an apple, tomorrow avoid those chips, the next day, try something new. It's all about the choices we make each day that help us to lose the weight in the long run. Small goals, big results. You want to create for yourself small changes that help you to reach your larger goal~ To be HEATHY inside and out! And that starts with being kind to your mind.

Positivity is a powerful tool in your weight loss journey, use it!

 

Peace and Positivity Thinking~ FoodieGIRL

Empanadas!

It's Taco Tuesday at B-Fit4U, and we thought we would turn that taco filling upside down with a delicious EMPANADA! Traditionally empanandas are fried and filled with beef....hmmm not quite figure friendly if you want to eat more than one! So we've switched that filling for some lean ground chicken and we're going to bake our version. Still sooooo yummy and crispy, it will be your new favorite "taco" ;)

 

Cheesy chicken Empanadas

3 cups chopped, cooked chicken

1 (8-ounce) package shredded cheddar cheese (lowfat)

4 ounces lowfat cream cheese, or neufatel cheese,  softened

1/4 cup chopped red bell pepper

1 jalapeno, seeded and chopped

1 tablespoon ground cumin

1 1/2 teaspoons salt

1/2 teaspoon pepper

1 (15-ounce) package refrigerated pie crusts

Water

Directions

Preheat oven to 400 degrees F.
Lightly grease a baking sheet. In a large bowl, combine the chicken and next 7 ingredients. Unroll 1 piecrust onto a lightly floured surface. Roll into a 15-inch circle. Cut out rounds, using a 3-inch cookie cutter. Re-roll dough as needed. Repeat procedure with remaining piecrusts, making 12 to 15 circles total. Arrange 1 round on a clean, flat surface. Lightly brush the edges of crust with water. Place 1 heaping teaspoon of chicken mixture in the center of the round. Fold the dough over the filling, pressing the edges with a fork to seal. Repeat with the remaining rounds and chicken mixture. (Up to this point, the recipe can be made ahead and frozen for up to 1 month). Arrange empanadas on the prepared baking sheet. Bake for 15 minutes.

Gazpacho~2 ways!

Back from vacation and better than ever! Yes, you have to rejuvenate that mind and body every once in awhile, and hoping you're doing the same this beautiful summer! And with keeping with our B-Fit4U theme of taking care of yourself, let's start the week out strong with a good for you recipe that's slimming, filling and oh so delicious!! GAZPACHO~2 ways!

 

Peach Gazpacho
 (courtesy of M. Stewart)

• 1/2 to 3/4 cup water
• 6 ripe peaches (about 2 1/2 pounds), peeled, halved, pitted, and cut into chunks
• 1/2 medium cucumber, peeled, seeded, and cut into chunks
• 1 small garlic clove, minced
• 1 tablespoon champagne vinegar, plus more to taste
• 2 tablespoons extra-virgin olive oil, plus more for drizzling
• Coarse salt and freshly ground pepper
• 2 tablespoons coarsely chopped fresh flat-leaf parsley or cilantro
• Garnish: finely chopped red bell pepper and Hass avocado

Directions

1. Pulse 1/2 cup water, the peaches, cucumber, garlic, vinegar, oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a food processor until coarsely pureed. Thin with more water if desired. Refrigerate for at least 2 hours.
2. Season with vinegar, salt, and pepper. Stir in herbs. Garnish with bell pepper and avocado. Drizzle with oil, and sprinkle with salt.

**Gazpacho (without herbs) can be refrigerated overnight.

 

Traditional Tomato Gazpacho

(courtesy of Spanish recipes.com)

 

Ingredients

• 10 oz of bread
• 21 oz. of tomato
• 2 cloves of garlic
• 2 onions
• 2 red and green peppers
• 1 cucumber (optional)
• 7 tablespoons of oil
• 2 tablespoons of vinegar
• 1 1/2 tablespoon of water
• Cumin (optional)

Preparation

In a big mortar mash the cumin, the garlic and the soaked bread, in a plastic bowl mix the chopped onion, the chopped tomato, the oil, the vinegar, the salt and the contents of the mortar, mash it with the mixer and add very cold water to mix everything. Add salt and strain it. Keep it in the fridge until served.

Serve with the tomato, the cucumber, the pepper and the toasted bread cut to dices.