Salad and a glass of wine

Delicious, nutritious, low-cal and EASY! What's not to like about salad? Heck, you can even pair this one with your favorite glass of chardonnay and you still won't go over your calorie budget for the day! I know, your welcome ;)

Toasted Pita and Herb Salad

One 6-inch whole-wheat pita bread with pocket
2 tablespoons fresh lemon juice
½ teaspoon finely grated lemon zest
Salt and freshly ground black pepper to taste
2 tablespoons extra-virgin olive oil
½ large head romaine lettuce, leaves torn into bite-size pieces (about 5 cups lightly packed)
½ cup chopped flat-leaf parsley
1 scallion (white and green parts), thinly sliced
¼ cup chopped fresh mint
½ large English cucumber, cut in half lengthwise, seeded, and thinly sliced into half-moons
½ pint grape tomatoes, cut in half
(red onion, as pictured here, optional, like if you have a date later, maybe not ;)
Preheat the oven to 375F.
Split the pita into 2 rounds and toast on a baking sheet on the middle rack of the oven until golden brown, about 10 minutes. Allow the pita to cool and break into bite-size pieces. Set aside.
In a small bowl, whisk together the lemon juice, lemon zest, salt and pepper. Add the oil and whisk to incorporate.
Toss the lettuce, parsley, scallion, mint, cucumber, and tomatoes together in a large serving bowl.
Right before serving, add the pita and dressing to the salad. Toss well to coat and serve.


Serves 4
Serving size: 1½ cups


Per serving: Calories 144; Total Fat 8g (Mono Fat 5.5g, Poly Fat 1g, Sat Fat 1g); Protein 4g; Carb 17g; Fiber 5g; Cholesterol 0mg; Sodium 100mg

 

A Recipe For Life

Don't you wish there was a "recipe for life ? Ya know, a manual maybe, or just a list of 5 things to do everyday to make you healthy, wealthy and wise? But there is! Well, sort of...there are many things you can start doing today to improve your overall health, find success in your dreams and bring you closer to that inner peace we all spend our lives looking for. Sure life isn't always going to be roses and sunshine, BUT you do have the power to feel those days as often as YOU CHOOSE, and take those bumps in the road along the way, and shine some sunshine on them to help you get to the other side. Life is YOUR journey, make it the BEST it can BE!

5 THINGS to DO TODAY to LIVE YOUR BEST LIFE:

1. Sleep
2. Smile
3. Change what you can, forget what you can't, and most importantly MOVE ON!
4. Let go of the anger, it's eating you up inside, literally
5. LOVE YOURSELF

 One of our favorite quotes....... :)

A recipe to warm your heart and put a smile on your face!

Skillet Mac and Cheese , need we say more? A great way to entertain your tastebuds,comfort-style this weekend, and NOT have to start yet another diet on Monday! ;)  
Happy Weekend~ FoodGIRL

6 ounces (1 ½ cups) whole grain elbow macaroni, cooked according to package directions (about 3 cups)
2 cups 1-inch wide cauliflower florets
1 ¼ cups Light and Crisp Whole Wheat Bread Crumbs (recipe below)
3 tablespoons freshly grated parmesan cheese
2 teaspoons olive oil
3 cups cold 1 percent low-fat milk
3 tablespoons all-purpose flour
1 ¼ cup shredded extra-sharp cheddar cheese (5 ounces)
¼ cup shredded gruyere cheese (1 ounce)
2 teaspoons mustard powder
3/4 teaspoon paprika
½ teaspoon salt
½ teaspoon freshly ground black pepper
¼ teaspoon cayenne pepper
Cooking Spray

Preheat the oven to 375°F.

Bring a large pot of water to a boil. Add the macaroni and cook for 3 minutes less than the directions on the box. Drain. Place the cauliflower into a steamer basket fitted over a pot of boiling water, cover and steam until just tender, 5 minutes. Then, finely chop it.
In a small bowl, combine the breadcrumbs, parmesan cheese and olive oil.

In a large saucepan whisk together the milk and flour until the flour is dissolved. Whisking constantly, bring to a gentle boil over medium heat, then reduce the heat to medium-low and simmer and until mixture thickens slightly, 2-3 minutes. Stir in the cheddar cheese, gruyere, mustard, paprika, ¼ teaspoon each salt and pepper, and cayenne. Whisk until the cheeses are melted and mixture is smooth, 1-2 minutes. Add the macaroni and cauliflower and stir until well coated.

Spray an ovenproof 10-inch high-sided skillet with cooking spray and pour mixture into skillet. Sprinkle with the breadcrumb mixture, place on a baking sheet and bake until top is browned and the cheese is bubbly, 35-40 minutes.

Makes 6 servings
Serving size: 1 ¼ cup

Per Serving:
Calories 360; Total Fat 14 g; (Sat Fat 8 g, Mono Fat 4.68 g, Poly Fat .83 g) ; Protein 20 g; Carb 40g; Fiber 5 g; Cholesterol 40 mg; Sodium 540 mg
Light-and-Crisp Whole-Wheat Bread Crumbs

4 slices whole-wheat sandwich bread (about 1 ounce each)

Preheat the oven to 350 degrees.

Place the bread in a food processor and process until fine crumbs form, 25 to 30 seconds. Place the crumbs on a baking sheet, spreading them evenly. Bake until golden brown, about 12 minutes. Store the bread crumbs in an airtight container for up to 2 weeks.

Makes 1 1/3 cups bread crumbs or 4 servings.

Serving size: 1/3 cup bread crumbs

Per Serving:
Calories 70; Total Fat 1 g; (Sat Fat 0 g, Mono Fat 0.5 g, Poly Fat 0.2 g) ; Protein 4 g; Carb 12g; Fiber 2 g; Cholesterol 0 mg; Sodium 130 mg

Excellent source of Calcium, Iodine, Magnesium, Manganese, Phosphorus, Protein, Riboflavin, Selenium, Vitamin C
Good source of Copper, Fiber, Folate, Iron, Niacin, Pantothenic acid, Potassium, Thiamin, Vitamin A, Vitamin B6, Vitamin B12, Vitamin D, Vitamin K, Zinc

Recipe WEEK continues!!

Recipe week continues with a delicious and nutritious way to pump up the "yummy" in your protein shake! Protein shakes are a great way to easily get the protein you need  in your day, without having to eat another piece of chicken, ya get my drift? You see, every diet out there seems to be telling us, " more protein!", and that somehow translates in our brains to, " eat more chicken". BUT chicken is not your only source of protein out there! Eggs, ( and/or just their whites), protein bars and shakes, tofu, nuts, quinoa, all wonderful sources to get you out of the dreaded chicken rut.
SO ladies and gentlemen, when choosing your meals throughout the day, don't overload your plates with carbs before you think protein! It will fill you up and keep your body satisfied for longer periods throughout the day, giving you strength and energy to capture your day!  And while you're at it, don't forget another one of our healthy favorites...fiber! Fruits and veggies paired with your protein in your meals will keep your well oiled machine, well oiled ;)

Always in Good Health, -FoodieGIRL

Add these delightful favorites to your protein powder for some extra kick to jumpstart your day, anytime of day!! Simply blend and enjoy!

Mexican hot chocolate: 2 scoops of chocolate  protein powder, 4oz of almond milk  1 frozen banana (add 1/2 cup ice if not frozen), 1 tsp cinnamon and a pinch of cayenne pepper. Blend in blender and sip and savor!

PB love: 2 scoops vanilla protein powder, 4oz of almond milk, 1TBS peanut butter

Orange ya gonna call me? 2 scoops vanilla protein powder, 4 oz almond milk, 1oz orange juice, 1/2 a cup of plain Greek yogurt, 1tsp honey

Berry delicious! 2 scoops vanilla protein powder, 4oz almond milk, 1 cup of frozen mixed berries, 1TBS honey

Just bananas over you! 2 scoops vanilla protein powder, 4oz almond milk, 1 frozen banana

Chocolate dream: 2 scoops chocolate protein powder, 4oz almond milk, 1 cup of chocolate Greek yogurt

* Note: if you want your shake to be less thick, add more almond milk to above recipes, as you see fit. Around here though, we like are middles trim and our shakes thick! ENJOY!!

Recipe WEEK!

YOU asked for it, MORE RECIPES! And at B-FIT4U, we are happy to oblige! You see, nutrition is the source of your "healthy" so make peace with the food around you. Stop hiding in the closet stuffing yourself with chips, sweets and other processed "no good"for you foods. It's time for you to celebrate yourself with good nutrition! And this is YOUR WEEK to get started! Healthy food does NOT equal boring, it equals FLAVOR and of course, FABULOUS! Because after this week, you're going to feel so deliciously fabulous, you are going to want to continue into the weeks and months to come, eating a variety of wonderful foods that make you feel and look good! Repeat this mantra, "I'm going to B-FIT4...me!"

 

 

QUICK 5 minute Chicken and Edamame Salad
1 store bought rotisserie chicken, skin removed and shredded
1 cup shelled cooked edamame beans
1 cup shredded carrots
1 red pepper, seeded and chopped

1 can of small mandarin oranges, NOT in syrup

1/2 a head of cabbage, rinsed and chopped

Dressing
• 3 tablespoons extra-virgin olive oil
• 1 teaspoon Asian sesame oil
• 3 tablespoons rice vinegar
• 2 teaspoons light soy sauce
• 1/2 teaspoons sugar
• Black pepper to taste
• Optional: 1/4 teaspoon five-spice powder
Directions
1. In a large bowl, mix together cooked shredded store bought rotisserie
chicken, edamame beans, carrots, red pepper, drained mandarin oranges, and 1/2 a head of chopped, rinsed cabbage
2. In a small bowl, whisk together dressing ingredients.
3. Add dressing to chicken mixture and toss. Can be served immediately, or will keep well for a day in the refrigerator.

Reset Button

No matter how focused you are on your health and fitness, every few weeks, months, year, you have to press your RESET BUTTON and try something NEW! Why? Because inevitably your routine is going to become stale and in that your metabolism may slow down because your body will get used to that old workout, AND you may fall of the wagon completely from healthy eating and exercise. AND although falling off the wagon here and there is part of the journey, and happens to EVERYONE, you can avoid that fall more often by changing up your routine. SO try a new exercise class or new recipe, keep it fresh, keep it exciting and you will STAY FOCUSED on BeingFit4U!

 

 

LEMON BASIL CHICKEN SALAD

• 4 cups diced cooked chicken
• 1 rib minced celery
• 1/4 cup chopped fresh basil leaves
• 1/4 cup slivered almonds
• 1 cup PLAIN greek yogurt
• 1 1/2 teaspoons fresh lemon juice
• 1/2 teaspoon salt
• 1/4 teaspoon ground black pepper

In a medium bowl, combine chicken, celery, basil and almonds. In a small bowl greek yogurt, lemon juice, salt, and pepper. Add to chicken mixture, tossing gently to coat. Cover and chill. Serve on a bed of lettuce or your favorite garden salad.

 

Yoga

Yoga...you've heard the word before, but have you ever praticed this ancient exercise of balance and peace? Often, I hear, "but I really like to sweat it out in the gym, yoga seems too tame".....Well, that's just it, yoga will bring you peace, we all want that right? BUT it will also bring you a workout that you won't believe, giving your muscles strength, power, poise and flexibility! It's sooooooooooo good for your body, you have to try it!! Take one class and you'll be converted to being a YOGI! And even better, you can do Yoga anywhere making it not only a great form of exercise but convenient to your busy lifestyle! GET OUT THERE AND BREATHE! Namaste!

 

 

Don't know where to start? Check out Yoga Journal and see why doing Yoga is heart healthy and oh so good for your body! www.yogajournal.com

 

Goals

We all have goals throughout life.........make more money, retire early, secure our dream job....BUT if eating healthier and exercising is not part of your goal sheet, then down the road, or even right now, you're going to have a problem.... You see part of your journey has to be TAKING CARE OF YOURSELF! You cannot reach all these other goals you have set for yourself, if you are not taking care of yourself....that is...MIND BODY AND SOUL.

If this is you, STOP NOW, and get a pen and paper, it's time to reevaluate what's important to you in your life. Time to reprioritize your goals, starting with GET SOME SLEEP (depend less on caffeine for your daily wake-up, too) MOVE, MOVE, MOVE! (that is, get some exercise!! dance, run, jump, play with your kids, go to the park and toss a frisbee, but MOVE) EAT BETTER, follow that great 80/20 rule, 80% of the time you are mindfully eating, choosing good for you foods throughout the day, 20% of the time you have a treat now and then, or a french fry or two (oh come on, we all do that!)

Yes you do have time, you must MAKE the time! Because in the long run, it's your health and wellness that is going to help you achieve all those other goals!!!

 

 

Dairy Free ICE CREAM!!

SUMMER=ICE CREAM! But when you're lactose intolerant (an intolerance to dairy), well, it's just no fun to see your friends eating that creamy goodness and you're left out! Well, do we have a solution for YOU! Our VEGAN (no animal products used here!) DOUBLE CHOCOLATE COCONUT CHIP ICE CREAM will have you doing the happy food dance!!! AND if you're watching your fat and cholesterol, this is a great option for you, too!!! AND if you don't think you like coconut milk (the base for this recipe) think again....honestly you're not going to know it's there, you'll think you're eating its full fat cousin ICE CREAM!

(As always ice cream or ice "dream" is a tasty treat and does involve sugar, sooooo still practice your portion control ) ENJOY!

DOUBLE CHOCOLATE COCONUT CHIP ICE "DREAM"

 

This batch above I made last night!! Dreamy, right?

 

Ingredients

• 2 (13.5 oz) cans of full fat coconut milk
• 1 1/4 cup sugar
• 1/2 cup good quality unsweetened cocoa powder
• Dairy free dark chocolate bar like CHOCOLATE DREAM (chopped into chunks) http://www.tastethedream.com/products/category/493.php
Yield: About 2 1/2 cups

Instructions

1. In a pot over medium heat, add all the ingredients and stir. Allow to simmer until thickened slightly, about 8 minutes.
2. Place in a container and refrigerate until cold, about 4 hours.
3. Add to an ice cream maker and churn until set, about 25minutes. Eat right away or freeze in a tupperware container with lid for a harder consistency is reached
*Note: I use a Cuisinart Ice Cream maker: churn time was 25 minutes, last 5 minutes I put in the chocolate chips

HEALTHY is not BORING...

Do you have a ton of cookbooks or are you always dowloading the latest recipe from Pinterest?

Great idea!! When eating healthy, you don't want your tastebuds to get bored......that just leads to a slippery slope of bad eating. Healthy is not "steamed" everything with a side of broccoli, it's flavor and whole foods! So let go of your favorite frozen dinner entree, yes it has the calories and fat right there for you, BUT it's loaded with sodium! Every once in awhile when life gets too busy, it's ok, but for most of the time, keep that protein and those fresh veggies on hand for a quick saute.Taste the rainbow of veggies from your local farmer's market. Get those fresh eggs from the local farmer, or raise chickens in your backyard (it's all the rage ;) and when it comes to protein whether you're a meat eater or a meat "free-er" always go lean, reserving red meat for a once in awhile indulgence, and experimenting with tofu, beans, and quinoa (a wonderful grain and protein combo!) .

Have FUN with your food and your tastebuds and waistline will do all your talking for you!

Grilled Chicken Pinapple Sliders

1 lemon, juiced

1 lime, juiced

1 tablespoon cider vinegar

salt and black pepper to taste

3 skinless, boneless chicken breast halves - cut in half

6 pineapple rings

2 tablespoonsteriyaki sauce

6 Hawaiian bread rolls - split and toasted or mini wheat rolls/buns

6 lettuce leaves - rinsed and dried

6 red onion slices

 

1. Whisk together the lemon juice, lime juice, cider vinegar, salt and pepper in a large glass or ceramic bowl. Add the chicken and toss to evenly coat. Cover the bowl with plastic wrap, and marinate in the refrigerator for 1 hour.

Preheat an outdoor grill for medium-high heat, and lightly oil the grate.

Remove the chicken from the marinade, and shake off excess. Discard the remaining marinade. Grill the chicken for 5 to 7 minutes each side, or until juices run clear when chicken is pierced with a fork. Grill pineapple for 2 to 3 minutes per side, or until heated through and grill marks appear.

Spread 1 teaspoon teriyaki sauce on the bottom half of a toasted roll; next add a lettuce leaf, a piece of chicken, a pineapple round, and an onion slice. Replace the top and repeat with the remaining rolls.

Happy 4th!

Happy 4th of JULY from B-FIT4U!!

 

Whether headed to a BBQ or Picnic, this crowd pleasing salad is sure to bring some fireworks to your celebration!

 

 

Strawberry Spinach Salad
1 10-oz. bag fresh baby spinach
1/2-1 small red onion, thinly sliced
1 medium cucumber, seeded and sliced (you can peel it first if you want)
1 pint strawberries, sliced
1 c. sliced almonds, toasted
Store bought lowfat balsamic vinagrette or lemon poppy seed vinagrette work best with this salad
1/2 lb. grilled chicken breasts, sliced or diced (optional)
Toss ingredients together and serve immediately. You can also arrange the ingredients on individual plates for serving.

Milkshake FUN!

Is it raining where you are? Seems the weather forecaster here in B-FIT4U world is calling for a very rainy next few days, causing cats and dogs to fall from the sky instead of fireworks for the 4th....oh boo! I love a little rain, but a "Noah's Ark" type downpour that takes away our 4th picnic fun and fireworks, just NOT cool.....what's a B-Fitter to do?

Well, hunker down with good friends, a few cocktails and a picnic in the living room can solve this dilemma! And what's a long holiday weekend without a little indulgence and PIE, B-FIT4U style!! So here's a yummy concoction from our friends at Realistic Nutritionist, guaranteed to take your rainy day and turn it right side up to the SUN!
BANANA CREAM PIE MILKSHAKE

Ingredients:

• 2 large bananas, frozen and peeled
• 3/4 cup nonfat vanilla Chobani
• 1/4 cup low-fat vanilla ice cream
• 1/4 cup graham crackers, broken into pieces (about 1/2 sheet)
• 3 tablespoons – 1/4 cup whipped cream flavored vodka
• 1 tablespoon light cream
• 1/4 cup whipped cream
• Graham cracker crumbs for garnish

Directions:

1. Place the bananas, Greek yogurt, ice cream, vodka and light cream in a blender. Blend until smooth. Add graham crackers and whipped cream and pulse a few times to combine. Add additional vodka for taste (or extra booziness).
2. Pour into mason jars or milkshake glasses and garnish with additional whipped cream and graham cracker crumbs.

Nutritional information per serving (1/2 cup):

Calories: 360
Fat: 2 grams
Carbohydrates: 48 grams
Protein: 11 grams
Fiber: >1 gram

Blueberries

Aaaaah the blueberry, so sweet and juicy and good for you too! A wonderful tool for weight control, with 4g of fiber and 83 calories per 1 cup serving. Substitute blueberries for one of your higher calorie snacks in your day, and your off to a good start towards a healthier you! Full of antioxidants, put those blueberries on your cereal, in your muffins, on your plate and in your mouth! And for a textured treat, freeze them for an instant mini pop of frozen confection, or add to your yogurt smoooooothie eat as is, or make freeeeezie pops with that smoothie. ENJOY!

Low-Fat Oatmeal Blueberry Applesauce Muffins
courtesy of JOY OF BAKER
Makes 12 muffins
Any oats will work, but use old fashioned or steel cut oats for a heartier texture. Made with whole grains and very little fat, these muffins are a guilt free breakfast treat! Go ahead, eat a second one – they’re good for you :)
1 1/4 cups whole wheat flour
1 1/4 cups oats
1 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1/2 tsp cinnamon
1 cup unsweetened applesauce
1/2 cup low-fat or non-fat buttermilk
1/2 cup firmly packed brown sugar
2 tbsp canola oil
1 large egg, lightly beaten
3/4 cup blueberries (fresh or frozen)
Preheat oven to 375°F.
Line a 12 cup muffin tin with paper liners or spray with nonstick cooking spray. If you plan on eating them straight out of the oven, give the liners a spritz of cooking spray so the muffins won’t stick.
In a large bowl whisk together flour, oats, baking powder, baking soda, salt and cinnamon. Combine applesauce, buttermilk, sugar, oil and egg in a medium bowl. Make a well in dry ingredients and add applesauce mixture, stirring until just moist. (Don’t over mix them! The batter will be thicker than your average muffin batter.) Carefully fold in blueberries.
Spoon the batter into muffin cups. Bake at 375°F for 16-18 minutes


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 preferred consistency!

Swim it out!

With so many exercise crazes out there these days, it's hard to know which one would work best for you without, well, just trying them! And that's ok! Exercise should be fun, keep you moving and be something you look forward to, not loathe....
If you're the outdoors type, grab your bike or take a hike! Love to be social? Join a gym or take a group fitness class. More the do it yourself"er"type, working out at home can be just as beneficial, with a jump rope, an exercise tape, free weights, yoga, your own equipment, the possiblities are endless!!
AND don't forget about a great way to get that exercise in this Summer....THE POOL! When you're at your local pool this morning, sunning yourself on that pool deck and enjoying that latest trashy novel.....jump right in and take a few laps! Swimming is so beneficial to your cardiovascular healthy, not to mention, good on your joints! NO heavy impact means no knees. legs, ankles being pounded into the hard ground like some exercises can do.

Here are some other wonderful facts about swimming from our friends at Swim.org:

Here are a few more health and fitness facts you may not know about swimming:

• Because water is about 800 times denser than air, you can work harder, and burn more calories, in a pool than out of it
• Female swimmers have been shown to experience significantly less tension, depression and anger after exercising than before.
• At least one in six people in Britain suffer from depression at any one time - rhythmic and aerobic forms of exercise such as swimming can improve psychological well being.
• Swimming can support up to 90% of the body’s weight in the water, meaning that those with disabilities, injuries or illnesses such as arthritis can take part in a comfortable and safe environment. It also means you gain a full body workout.
• The support of the water for arthritis sufferers allows less painful movements in affected joints as well as toning up the supporting muscles. Swimming can also reduce the risk of arthritis by helping to retain normal muscle strength and joint structure.
• Taking part in physical activity such as swimming can prevent diseases and conditions that cause loss of function in later life.
• Different swimming strokes challenge different muscles within the body so you can choose where you tone up.
• The pressure of water causes a shift of blood volume from the periphery of the body to the thorax. This increases venal pressure and so leads to a decrease in heart rate of up to 20bpm lower in water than on land. The same intensity of exercise at a lower heart rate. Only in the pool!

DID YOU KNOW?? Many people cycle or run to get fit but don't think of swimming as another major route to a heathlier lifestyle. What a mistake.
Even a gentle swim can burn over 200 Kcal in half an hour and a fast front crawl can burn as many calories as an 8mph run? It is true.

So get out there, get moving and maybe take the plunge into that POOL!!