ZZZZZZZ

"Sleep makes you feel better, but its importance goes way beyond just boosting your mood or banishing under-eye circles. Adequate sleep is a key part of a healthy lifestyle, and can benefit your heart, weight, mind, and more. "

True that! I didn't get enough sleep last night, and frankly I want to eat everything in sight...aka. I can't get this particular donut out of my head! You see, when you fall of the sleep wagon, you fall off in soooo many ways, mentally and physically. Not to mention your willpower goes flying out the door! SOOOOO, moral of the story here....GET SOME SLEEP! NO EXCUSES! I know, it's hard, life is busy, BUT hey I just told you, I didn't get enough for various reasons last night, BUT, that does not mean I won't be going to bed early tonight to "catch-up". Heck, I might even take a quick siesta here at my desk....and NO I won't be eating that donut to start off the week on a bad sugar high...but I want to ;)

Once Upon A Time.....

Once upon a time, there was a Princess who was like a size four or something. She could eat and drink whatever she wanted and always stayed really skinny and had flat firm abs even though she never went to the gym. Everytime she tried on jeans, the very first pair fit perfectly and made her butt look amazing. She lived in a great big, beautiful castle with her handsome, multimillionaire, husband, who was busy all the time buying her giant diamonds, and taking her to Hawaii, giving her foot massges, and telling her how beautiful she was. 

One day, she was eaten by a dragon and no one cared.

The End.

Moral of the story.....B-FIT4U!

 

Happy Weekend B-Fitters!~FoodieGIRL

 

Pumpkin FUN!

As we are just about to turn the pages of our September calendars to OCTOBER, let's give thanks for the almighty PUMPKIN! Full of fiber and beta carotene (and a bunch of other great stuff, see below) it's a winner for your B-FIT4U lifestyle! And if it's pumpkin pie, you're craving....try our PUMPKIN PIE IN A GLASS SMOOTHIE! Sure to get your tastebuds dancing, right into Halloween!

 

This healthy pumpkin smoothie is like chilled pumpkin pie in a glass, but without the fat and calories. It's a creamy and thick smoothie that makes a delicious and filling liquid breakfast or an energy-boosting 'snack.' Be sure to use a very ripe banana, preferably frozen, and sweeten your smoothie according to your preference.

 

Pumpkin Pie in a Glass

• 1/2 cup pumpkin puree
• 1/2 very ripe medium-sized banana
• 3/4 cup fat-free vanilla yogurt (I used Oikos 0% fat Greek vanilla yogurt)
• 1 tbsp honey
• 1/2 tsp pumpkin pie spice
• 1/4 tsp vanilla extract
• 1 cup crushed ice

Place all ingredients in a blender and puree until smooth, making sure the ice is completely crushed.

Makes two servingsPer 8-10 ounce serving: Calories 167, Calories from Fat 5, Total Fat 0.7g (aat 0.3g), Cholesterol 2mg, Sodium 74mg, Carbohydrate 34g, Fiber 3.1g, Protein 6.6g

Pumpkin Nutrition

The bright orange color of pumpkin is a dead giveaway that pumpkin is loaded with an important antioxidant, beta-carotene. Beta-carotene is one of the plant carotenoids converted to vitamin A in the body. In the conversion to vitamin A, beta carotene performs many important functions in overall health.

Current research indicates that a diet rich in foods containing beta-carotene may reduce the risk of developing certain types of cancer and offers protect against heart disease. Beta-carotene offers protection against other diseases as well as some degenerative aspects of aging.

Pumpkin Nutrition Facts
(1 cup cooked, boiled, drained, without salt)

Calories 49 Protein 2 grams Carbohydrate 12 grams Dietary Fiber 3 grams Calcium 37 mg Iron 1.4 mg Magnesium 22 mg Potassium 564 mg

Zinc 1 mg Selenium .50 mg Vitamin C 12 mg Niacin 1 mg Folate 21 mcg Vitamin A 2650 IU Vitamin E 3 mg

Start your day off right!

A good breakfast will save you in the long run.....from overeating throughout the day and calorie crunching later! Still not convinced? Try some of our breakfast favorites below for a quick power punch of "get up and GO!" to your day!

BREAKFAST IDEAS FOR UNDER 300 CALORIES

Pancakes
Top two whole wheat blueberry pancakes with 1 tablespoon of light butter and 2 tablespoons of light syrup. Add in a glass of orange juice and you’re still under 300 calories with this awesome breakfast. (Aunt Jemima has a whole wheat pancake mix and you can also find them pre-made in the frozen food section of your local market)

Omelet
Mix one egg and two egg whites together, than add in 2 slices of crumbled turkey bacon and veggies of your choice (onions, peppers, mushrooms). Cook it up in a non-stick pan and even enjoy a slice of whole grain toast with a teaspoon of butter – a great breakfast to start your day, and all under 300 calories. (make things fast by using liguid egg whites or egg beaters in a box)

Oatmeal Plus
Mix a packet of instant oatmeal with a tablespoon of chopped almonds, 2 teaspoons of honey and your favorite sliced fruit. A yummy, crunchy, sweet breakfast for under 300 calories.

Wrap
Microwave two slices of Canadian bacon and ¼ cup of cheddar cheese in a soft tortilla and serve with salsa and a tablespoon of light sour cream. You can also mix in some chopped veggies. A hearty, spicy start to your day for less than 300 calories.

Yogurt
Mix half an apple (diced), a tablespoon of chopped walnuts and a tablespoon of honey into 8 ounces of low-fat French Vanilla yogurt.  This delicious, creamy and crunchy breakfast idea is a wonderfully sweet way to start your morning for under 300 calories.

Subway
Try a Western Egg Breakfast Sandwich, which comes in at 300 calories even and is a delicious low calorie start to your day. Subway actually has a lot of great breakfast choices for under 300 calories, so check out their menu if you are looking for a quick, low calorie jump start. All of their Egg Muffin Melts are about 200 calories, and they make White Egg Muffin Melts as well.  Skip their 6” Double Bacon Egg and Cheese Sandwich, which has over 500 calories.

Burger King
Order their Croissan’wich with Egg and Cheese, a tasty breakfast that will fill you up without filling you out –350 CALORIES! Stay away from their Pancakes and Sausage Platter, which weighs in at 670 calories.

McDonald’s
Their Egg McMuffin is another 300 calorie even breakfast choice, while their Hash Browns are only 150 calories each – have two! Avoid their Big Breakfast with Hotcakes – 1,090 calories – ouch!

Simply Chicken

We all wonder....what am I going to do with this chicken? And yet there are sooo many beautiful ways to serve your poultry...sometimes we ALL just need a reminder :) This weekend I tried a new recipe out and had to share with you!! Lemon Pepper Chicken over potatoes. It's simple, it's delicious and it makes your B-FIT4U lifetsyle easy!! Now there are a few steps, but don't let it make you nervous. This is virtually a one pot meal, and you'll have leftovers, so if you take the time this week to do this once, you'll have 3 nights worth of meals!
 Here it goes....

Lemon Pepper, Parsley Parmesan Chicken (say that 3times fast!!)

For the Chicken and Potatoes

• 1 whole organic chicken {about 3 1/2 pounds}
• 1/4 cup extra-virgin olive oil
• coarse salt and freshly ground pepper
• 1/2 cup finely chopped flat-leaf parsley
• 1 lemon, halved
• 1 pound fingerling potatoes, halved or cut into thirds if they're large

For the Sauce

• 2 clove garlic, minced
• 1/2 cup finely chopped flat-leaf parsley
• 1/2 cup extra-virgin olive oil
• 1 lemon, zested {2 teaspoons} and juiced {1 1/2 tablespoons}
• 1/2 cup grated Parmesan cheese
• 1/2 teaspoon coarse salt
• pinch red pepper flakes

Directions

1. Preheat your oven to 425 degrees. Place the chicken, breast side up, on a baking sheet. Rub it with 2 tablespoons of oil; season it generously with salt and pepper. Place the parsley and 1 half of the lemon inside the cavity{such a nice way to say “stuff the chicken”}. Tie the legs together with kitchen twine.
2. Toss the potatoes with 2 tablespoons of oil. Drizzle them with the juice from the remaining lemon half. Season the potatoes with salt and pepper and scatter the potatoes along the chicken.
3. Roast all of it for 15 minutes. Reduce the temperature to 375 degrees; cook for 25 minutes. Rotate the pan, toss the potatoes, and cook until the potatoes and chicken are golden brown and a thermometer inserted into the thickest part of the chicken’s thigh reaches 165 degrees, about 25 minutes more. Let the chicken and potatoes stand for 10 minutes.
4. Meanwhile, make the sauce: Combine all of the sauce ingredients. After 10 minutes, brush the sauce on the chicken and drizzle on the potatoes. ENJOY!

A Book and a Recipe

Simply put...plant based lifestyles are going to get you fit and

healthy!

Don't be nervous by the word vegan or vegetarian. No one is telling you to never eat a burger again! BUT how's about trying a few more veggie based deeee-licous dishes to get your metabolism moving, your weight loss in action and your skinny jeans back. Above is one of our favorites! Check it out on Amazon.com. A great read and LOTS of RECIPES to get you started! Oh and here's one of my favorite recipes, too!!

 

VEGAN LASAGNA

(and two more versions below, too!)

Eat it UP, YUM!

 

 

• 12 ounces lasagna noodles (9 to 12 noodles)
• 2 (16-ounce) packages firm tofu
• 3 tablespoons minced fresh parsley or 1 tablespoon parsley flakes
• 1/2 teaspoon sea salt
• Black pepper to taste
• 1 (25-ounce) jar or 3 cups homemade marinara sauce
• 1 1/2 to 2 cups shredded vegan mozzarella cheese
• 6 tablespoons vegan parmesan cheese

Preheat the oven to 350 degrees F. Cook the lasagna noodles in a large pot of boiling water (I like to do 6 at a time) about 8 minutes or until tender but still firm. Drain the noodles and spread them out to keep them from sticking together. In a food processor, blender, or a bowl, mix and mash the tofu, parsley, salt, and pepper together until smooth.

Spread a thin layer of marinara sauce in a 9 x 13-inch baking pan. Place noodles in pan, overlapping them slightly to cover the bottom. Spread a thin layer of sauce of the noodles. Cover the sauce with half of the tofu mixture. Sprinkle 2 tablespoons of the parmesan over the tofu. Cover the layer of noodles, then sauce, remaining tofu mixture, and 2 more tablespoons of the parmesan. Place another layer of noodles over the tofu and cheese and cover with the remaining sauce. Sprinkle with the remaining parmesan cheese and the mozzarella.

Bake uncovered for 30 to 40 minutes, or until hot and bubbly. Let the lasagna rest for at least 10 minutes before slicing to set.

Makes 9 servings

Variations:

Spinach Lasagna

Saute 6 ounces (about 5 cups) fresh spinach in olive oil until wilted. Chop fine. (Or you can thaw a 10-ounce package frozen, chopped spinach.) Drain the liquid from the spinach and add to the ricotta mixture.

Vegetable Lasagna

In olive oil, saute chopped onions, mushrooms, bell peppers, zucchini, eggplant (and/or any other veggies you desire) until tender. Stir them into the marinara sauce.

Veganomics!

Listen UP! You don't have to be VEGAN (a vegetarian whom also does not consume, dairy or eggs, or any animal products whatsoever) to choose to consume LESS dairy in your life. You may be lactose intolerant, allergic, or just plain want to have less fat and cholesterol in your diet. HEY, we all want that!! So there is nothing wrong with dabbling in a little VEGANONMICS, as we like to call it here at B-FIT4U. Listen, I've never met a vegetable that made me fat yet....SO shouldn't we all be eating a little more of the "rainbow" as they say? AND not just to fit into our fabulous clothes, but to feel good! Your hair, skin, body, heart, mind, ALL LOVE VEGETABLES. So if you're looking to pair down your obsession with dairy, (cheeeeeeese, please) and all that stuff, there are soooo many alternatives, and delicious recipes to help you do just that! Not to mention so many great Vegan and Vegetarian Cookbooks. So whether you're ready to drop you cheeeese obsession or not, why not try to just pair it down. Less cheese, less cholesterol/fat, shopping spree for new clothes because you dropped a dress size. Sounds like an fair trade to me!

SO This is my all-time favorite dairy-free ricotta recipe. Created by author Jo Stepaniak, other excellent cheese alternatives can be found in her cookbook,

The Ultimate Uncheese Cookbook.

What You Need:
Tofu Ricotta

• 1-1/2 pounds firm tofu, crumbled
• 1/4 cup fresh lemon juice
• 2 teaspoons dried basil
• 1 teaspoon sweetener of your choice
• 3/4 teaspoon salt
• 1/2 teaspoon garlic granules

What You Do:
Combine all ingredients together and mash until the mixture has a fine, grainy texture like ricotta cheese. The cheese should be kept chilled and can be used for lasagna, pizza, or pasta.

BeingFIT from the inside OUT!

If you've been following along, (or this is you're first time visit to the B-FIT4U blog....WELCOME!)

You know that BeingFIT4U is all about WELLNESS from the INSIDE....OUT! YES, we know you want to look fabulous in your skinny jeans but your SMILE is just as important!

SO with that said, don't forget about your INSIDE, your SOUL, YOUR TRUTH the essence of YOU! Keep a blessings journal jotting down the good in your life. Let go of the everyday and try to transcend to your higher purpose. (Am I getting to Oprah here? ;) BUT seriously, look outside of your everyday routine to find the truth within. That is, give to others the best of you, and you will receive tenfold. BUT don't look outside for your happiness, look within.

Your happiness lies inside YOU, tap it, hold it, cherish it, know that you're important and don't look for others to validate it. BELIEVE in YOU! This is your life, your journey, your TRUTH, hold it dearly and keep moving. ~FoodieGIRL

Luna I love you!

I've received lots of requests to state once again what is my favorite "in-between" snack bar, and well here you go.

...LUNA BARS!

Absolutely love them! Their flavors are divine, and they are full of fiber and grains to keep you satisfied till your next meal. They also come in convenient "mini" size if you only want to do 1/2 the calories, but still need a little something to keep you until mealtime. So next time you're at your grocery store, check out the LUNA BAR! Easy to pack for your on the GO healthy lifestyle!

(Our B-FIT4U personal FLAVOR favorites.....oatmeal raisin cookie, macademia nut white chocolate, and peppermint chocolate, but their Fall Flavor pumpkin spice and so many others are awesome!)

Regular milk vs Almond milk

I often get asked the question, should I switch to Almond milk? What's the difference? Does it really matter? And the answer is YES!! If you substitute your regular milk, even half the time, with almond milk, it can save you on a ton of calories and sugar!! Yes, sugar! Skim milk alone has 12g of sugar, and we all know, even if it's naturally occuring, we all don't need more sugar! And compared to skim milk at 80 calories, Almond milk has 30!
Now don't be tricked by those vanilla and chocolate versions of almond milk (ton of sugar). Go for the unsweetened vanilla or regular light vareities. AND if you don't like to just drink it plain, put it in your smoothie or your cereal!  You can even use it as you would regular milk in recipes! Oh and unlike regular milk, almond milk has VITAMIN E, great for the skin, and it still had VITAMIN D (just as much) as milk. SO DRINK UP!

Calorie Deficit

Trying to lose weight but having a difficult time? You must create a calorie "deficit" in order to reach your weight loss goals. That is, more calories out (exercise) less calories consumed, BUT still eating healthfully and enough to sustain your bodies overall performance. AND before starting any diet or new exercise, check with your doctor....get a physical, folks!
Here's suggestions for a typical 1400 calorie weight loss day. You don't have to eat exactly what is here, this is to just give you an idea of portions/servings/calories.
Now no more excuses, get B-FIT4U :)
 AND Click onto this link to calculate your BMI (assess where your weight is on the healthy scale)
 http://www.bmi-calculator.net/

1400 calorie day=List of Food Ideas

 

Breakfast

The breakfast meal on a 1,400-calorie diet should consist of about 400 calories. Low-fat dairy products are a good source of calcium and are easily incorporated into a breakfast meal. Breakfast meal ideas include:

2 cups of whole-grain cereal, 1 cup of skim milk and 1 cup of whole strawberries

2 whole-grain low-fat waffles with 2 Tbsp of light pancake syrup, a medium banana and 1 cup of skim milk

1 cup of light vanilla yogurt, 1/2 cup of Kashi granola cereal and one medium orange

two-egg vegetable omelet with one slice of low-fat cheese, one slice of whole-wheat toast with 1 tsp of margarine and 1/2 cup of fortified orange juice

A fruit smoothie with 1 cup of fresh strawberries, one medium banana and one cup plain low-fat yogurt and ice with 1 whole-wheat English muffin with 1 tsp of margarine

Lunch Meals

Start each meal with low-calorie fruits or vegetables to promote early fullness and prevent overeating, advises the American Dietetic Association. Lunch on a 1,400-calorie diet should consist of about 400 calories. Lunch suggestions include:

A peanut butter and jelly sandwich (two slices of whole-wheat bread, 1 Tbsp of peanut butter, 1 tbsp of all-fruit jelly), one small apple and cucumber slices

2 Tbsp of hummus, 10 baby carrots, 20 wheat thins and one medium orange

Turkey pita sandwich with 2 oz of lean deli turkey, lettuce, tomato and mustard stuffed into a whole-wheat pita; celery and carrot sticks; one container of light yogurt and one small peach

2 cups of chicken noodle soup, eight saltine crackers, a small tossed salad with 1 Tbsp low-fat salad dressing and 25 grapes or 3 oz

Grilled chicken on top of 2 cups of mixed greens with 2 Tbsp of dried cranberries and 10 walnuts and one cup cantaloupe

Dinner Meals

Use smaller plates at dinner, suggests the American Dietetic Association, to help with portion control on a reduced calorie diet. Dinner on a 1,400-calorie diet should consist of 400 calories. Dinner meals may include:

A veggie burger on a whole-wheat bun with one slice of low-fat cheese, 1 cup of steamed broccoli and 1/2 cup of roasted potatoes

5 oz of grilled pork chop with 1/2 cup peas and one small baked potato with 1 tsp of margarine

3 oz of roasted turkey breast, one medium baked potato with 1 tsp of margarine, 1 cup steamed green beans and 1 small whole-wheat roll

1 cup of vegetable lasagna and tossed salad with 1 Tbsp of low-fat salad dressing

3 oz of London broil, 1/2 cup brown rice pilaf and 1 cup of mixed vegetables

Snacks

100 calories

Light yogurt
Three graham cracker squares
1/2 cup of light ice cream
2 cups of fresh watermelon
Celery with 1 Tbsp of peanut butter
15 almonds
1 oz of pretzels
One granola bar
One medium apple
One slice of whole-wheat toast with 1 tsp of all-fruit jelly

Supermarket Survival Guide

I LOVE this SUPERMARKET SURVIVAL GUIDE  and so will you!! Easy to reference with aisle to aisle guidance on health,y good for you, and figure-friendly products!! It's like a one stop shop in a BOOK! Order yours today on Amazon.com, and stop making excuses for filling your cart with greasy chips ;)

Oven "fried" goodness!

Because one should not live on steamed vegetables alone, this honey crisp oven fried chicken is your answer to your hankering for something crunchy, deeee-licious and figure-friendly. Great hot and right out of the oven or as a cool quick protein snack/lunch the next day. It's a winner, however you munch on it!

Honey-Crisp Oven Fried Chicken

4 skinless, bone-in chicken thighs (about 1 ½ pounds)
2/3 cup low-fat buttermilk
4 cups corn flake cereal
½ teaspoon paprika
½ teaspoon garlic powder
½ teaspoon salt
¼ teaspoon freshly ground black pepper
¼ teaspoon cayenne pepper
Olive oil cooking spray
2 tablespoons honey

Place the chicken in a bowl with the buttermilk and toss to coat. Marinate in the refrigerator for at least one hour and up to four hours.

Place the corn flakes in a food processor and process until crumbs are formed (You should have about 1 cup of crumbs). Transfer to a shallow dish and mix in the paprika, garlic powder, salt, black pepper and cayenne.

Preheat the oven to 350 degrees. Spray a baking sheet with olive oil spray.

Remove chicken from buttermilk, shaking off excess buttermilk from the chicken. Discard the remaining buttermilk. Brush each piece of chicken with honey, then dip in the corn flake crumbs, pressing hard so crumbs adhere to chicken. Spray a cookie sheet with olive oil spray and place coated chicken on sheet. Spray each piece lightly on top with olive oil spray. Bake until chicken is crisp and meat cooked through, 45-50 minutes.

Makes 4 servings
Serving size 1 piece

Per Serving:
Calories 330; Total Fat 10 g; (Sat Fat 3 g, Mono Fat 3.65 g, Poly Fat 2.27 g) ; Protein 27 g; Carb 35 g; Fiber 1 g; Cholesterol 85 mg; Sodium 600 mg

The JOURNEY

B-fitter's stand up and be counted!

You've been working so hard on being the very best YOU that YOU can B, but have you forgotten something along the way? We have spent weeks on feeding your body, let's NOT forget about your SOUL! You see, your overall wellness has to include the very essence that which is YOU....your SOUL. Your mind is more than 1/2 your battle when it comes to losing weight, staying fit, and feeling great! So today stop your rat race to be perfect in the perfect body. YOUR LIFE, YOUR FITNESS, YOUR GOALS are a JOURNEY! It's not about the destination...... that will come, that is inevitable, and it may even be better than you DREAMED it could be!

It is truly, magically, wonderfully about the

JOURNEY!

Enjoy each beautiful step you make today, tomorrow and this week.

Savor each breath you take. Be thankful for the blessings in your life. You are uniquely you, stand up and be counted and enjoy your journey one step at a time!

 

YOUR JOURNEY is what you make it by the choices you make to B-FIT4U! Are you up for the challenge? We believe in you, it's time to believe in yourself :)

 

~FoodieGIRL

 

 

Fall on the Brain!

Plain and simple, we have FALL on the brain! And these pumpkin pie muffins are a hit! Have them with your lowfat skim latte (whatever it is you like) and do something good for yourself! 'Cause let's face it, B-fitter's, those chain coffee joints are not looking out for your waistline when it comes to pastries. So pack your own snack and off you go! ENJOY your weekend!~FoodieGIRL

Pumpkin Pie Muffins

Cooking spray
1 cup all-purpose flour
1 cup whole-grain pastry flour or whole wheat flour
1 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1/8 teaspoon ground nutmeg
3/4 cup firmly packed dark brown sugar
3 tablespoons unsulfured molasses
1/4 cup canola oil
2 large eggs
1 cup canned solid-pack pumpkin
1 teaspoon vanilla extract
3/4 cup low-fat buttermilk
1/4 cup unsalted raw pumpkin seeds

Preheat the oven to 400°F. Coat a 12-cup muffin pan with cooking spray.

In a medium bowl, whisk together both flours, the baking soda, salt, and spices.

In a large bowl, whisk together the sugar, molasses, oil, and one of the eggs until combined. Add the other egg and whisk well. Whisk in the pumpkin and vanilla. Stir in the flour mixture in two batches, alternating with the buttermilk, just until combined. Pour the batter into the prepared muffin pan, filling each one about two-thirds full, and sprinkle the surface of each with the pumpkin seeds. Tap the pan on the counter a few times to remove any air bubbles. Bake until a wooden toothpick inserted in the center of one of the muffins comes out clean, about 20 minutes.

Let cool on a wire rack for 15 minutes. Run a knife around the muffins to loosen them and unmold. Enjoy warm or let cool completely before storing in an airtight container in the refrigerator for up to 3 days or in the freezer for up to 3 months.

Makes 12 muffins
Serving size: 1 muffin

Per Serving:
Calories 205; Total fat 7g (Sat fat 1g, Mono fat 3.5g, Poly fat 2 g); Protein 5g; Carb 32g; Fiber 2g; Cholesterol 36mg; Sodium 233mg

Excellent source of: thiamin, vitamin A
Good source of: manganese, vitamin K

TOMATOES!

TOMATOES!! Whether you love them, or your garden is overrun with them, you have to EAT THEM!! They are FULL of ANTIOXIDANT POWER to ward of health problems/diseases. So however you like them, chopped in a salad, sliced with a little salt and pepper, on a sandwich, in a stew, made into spaghetti sauce, the possiblities are endless! Like an organic medicine without the prescription! GOOD FOR YOU and YUMMY! Here's one of our favorite ways to get that antioxidant defense.....QUICK AND SPICY TOMATO SOUP
(this great recipe has cannelini beans for a punch of FIBER, too!)

3 tablespoons olive oil

2 carrots, peeled and chopped

1 small onion, chopped

1 clove garlic, minced

1 (26-ounce) jar marinara sauce (recommended: San Marzano brand)

2 (14-ounce) cans chicken broth

1 (15-ounce) can cannellini beans, drained and rinsed

1/2 teaspoon red pepper flakes

1/2 cup pastina pasta (or any small pasta)

1/2 teaspoon salt

1/2 teaspoon freshly ground black pepper

add some chopped fresh basil at the end for a fresh from the garden taste!

Directions

Warm the olive oil in a large soup pot over medium-high heat. Add the carrots, onion, and garlic and saute until soft, about 2 minutes. Add the jar of marinara sauce, chicken broth, cannellini beans, red pepper flakes, pasta, salt and pepper. Simmer for 10 minutes. Ladle into bowls and serve.

SERVINGS: 4 (MAIN); Calories: 430; Total Fat: 16 grams; Saturated Fat: 2 grams; Protein: 15 grams; Total carbohydrates: 59 grams; Sugar: 3 grams Fiber: 10 grams; Cholesterol: 0 milligrams; Sodium: 1,976 milligrams

DID YOU KNOW? Those who eat SOUP are more likely to stay full longer, stay on the healthy track, and get more veggies into their day? YEP! Jump onto the SOUP BANDWAGON:)
 

Overeaters ANONYMOUS

I've done it, you've done it, they've done it.......overeaten! Whether it was this past Holiday weekend or anytime of the year, it's hard to get back on track when you've overdone it ;) BUT with this checklist, it's a matter of 1-2-3! Throw away those guilty feelings about overeating!! You're better than that! You don't have to starve yourself, you just have to get back to feeding yourself good for you foods that will help you thrive! You can do this! We have all been there...food coma! But let's break you out of the cycle of yo-yo dieting and get  back on track...TODAY!

I've posted this before but we all need a reminder, let's do this!!

OUT OF CONTROL CHECKLIST:

 

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

 

Am I eating enough protein?

 

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

 

Are my portions or serving sizes too large?

 

Is my sugar/salt or caffeine intake too high?

(these things will change your mood  and energy levels)

 

Am I exercising enough?

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

 

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

 

 

Great reference tools for staying on track:

 

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

www.eatingwell.com healthy, fast and delicious recipes

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

www.my-calorie-counter.com food logging

www.calorieking.com  food logging

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

 

 

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

~Dr Wayne M. Dyer

 

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