Happy HALLOWEEN!!

Happy Halloween B-Fitters!!

The one holiday where the treats are already portion-controlled for you! YES! Don't take this night and think, "Oh dear, I am totally going to fall of the wagon, straight into the weekend eating all the free candy in sight!". No, no NO! Totally wrong way to look at the amazing goodies awaiting you. You see, "fun size" candy bars are the perfect little bite to satisfy that witchy sweet tooth of yours, AND keep you on your B-FIT4U lifestyle. SO do youself a favor and STOP fighting the Great Pumpkin! He (or is it a she??) is going to come no matter what! So enjoy a candy or two, stick with chocolate, dark preferably and keep it "fun size".

And DONATE the rest in the morning.... ;)

 

 

As always, in Good Health and Happiness~FoodieGIRL

HAPPY HALLOWEEN!

Bagel, Bagel, BAGEL!

Oh the BAGEL! I know you want one, and I know you're thinking, is this nutrition coach crazy?? I mean that thing is full of calories and carbs!! I will never be able to eat a bagel. WHAT??

 

Ok, half true, but never eat a bagel??? 

 Dear My B-fitters,

I am a "staggering carb" kinda gal! That is moderation is my golden rule! Listen up! I don't want you to deprive yourself of things....that is a fast slippery slope to overeating!! And UGH, that never feels good to anyone!!

SOOO here's my thing, you want to eat a bagel, do it! Just "stagger" those carbs the rest of the day!! SO here's how it goes....

This afternoon, have a salad instead of a sandwich for lunch. When dinner rolls around, no big bowl of pasta tonight, try a lean protein, lots of veggies and small carb, like a little sweet potato. You see you don't have to feel guilty when you eat something. You need to eat it in moderation, and stagger your other food choices throughout the day. That's easy enough, right?

 

 

And here's one of my favorite bagels...LENDER'S Hearty Grains Bagel.

The calories are right there, so you know exactly what you're getting (210-250 depending on which variety you choose) AND it has 53g of whole grains!! YES! Something your body needs!

http://lendersbagels.com/refrigerated.html

 

 

Happy Eating B-Fitters!~FoodieGIRL

The HAPPINESS Project

Need an overhaul in your life? Always looking for your "happy" anywhere but your own front door?

Listen up! Sometimes you just need inspiration...but don't forget, that happiness comes from within :) Build yourself up with the tools to find your "happy" anytime, anywhere. Count your blessings, better yet, write them down! Remember it's the small things in life that add up to the big things, take care of yourself. And if you need some INSPIRATION to begin to SEE your HAPPY in your EVERYDAY LIFE try this book on for size.

THE HAPPINESS PROJECT

 

A great read, and inspiring story, maybe a little something of what you're looking for. LIFE IS A JOURNEY. You are always going to be seeking, that's part of the JOURNEY. But enjoy that seeking, view it as learning, growing, finding the truth that makes up

BEAUTIFUL WONDERFUL YOU!

 

 

Order your copy on Amazon.com today!

 

 

1 Can of Pumpkin

1 can of pumpkin...OH THE POSSIBLITIES! Why am I yelling today? Well, simply, we are excited around here at B-Fit4U about the ALL the cans of pumpkin on the shelves at the grocery store BECAUSE pumpkin is not only full of fiber but.........beta carotene which could possibly lower your risk for heart disease and certain cancers, AND it has minerals AND is low in calories and fat!! Winner Winner Pumpkin Dinner!!

So here are some links and blogs(that I also love to read ) that will take you to my favorite Pumpkin Recipes. Enjoy and always B-FIT4U!!~FoodieGIRL

Pumpkin Turkey Chili
(this is one of my all time favs! And I love this recipe site Skinnytaste, too! So two for one here you go!)

http://www.skinnytaste.com/2011/10/crockpot-turkey-white-bean-pumpkin.html

2 Ingredient Pumpkin Brownies
(yes 2!!)

http://cookiesandcups.com/2-ingredient-pumpkin-brownies/


Spicy Pumpkin Soup
(this has heavy cream, which you can always substitute with a lower fat dairy, or go non dairy but as always, if you eat in moderation, you can have just about everything :)

http://www.simplyrecipes.com/recipes/spicy_pumpkin_soup/

Vegan Pumpkin pie Spice Scones
(no dairy or animals here! ;)

http://veganyumminess.com/pumpkin-spice-scones-1st-birthday/

Meal in Minutes

"I just don't have the time to eat healthy..." How many times have I heard that one...a gazillion times! And what an excuse! You can pick up an apple just as quick as a bag of chips, so who are you kidding? Yep, talking to you, so stop hiding behind your excuses and start getting real with yourself. Every, and we mean EVERY fast food joint has a healthier option these days, as well as all those pre-packaged meals at the grocery store, they have a healthy option. There's healthy all around, you just have to CHOOSE it! And when it comes to putting together a quick meal for youself at home, you can do it!! There are TONS of options out there to make a quick meal in minutes! Your phone, computer, ipad are your tool! Look up "QUICK AND EASY MEALS". Healthy is at your fingertips, so get off that excuse wagon, we're not listening! ;)


Veggies are in! And this bowl is loaded with them. Onions, kale, cilantro, mushrooms all infused with peanut-ginger-garlic flavor. Dive into a bowl of veggies this January – don’t wait for spring to start a salad habit. Plus, cooked or roasted veggie salads are the perfect combination of fresh produce and warm home-cooked meals.(courtesy of Babble)

Mushroom Kale Rice Bowl
serves 4

4 cups cooked brown rice
4 cups Peanut Ginger Kale
2 portobello mushrooms, sliced into strips
1 tsp tamari or soy sauce
1 Tbsp safflower oil
salt/pepper for mushrooms
2 Tbsp peanuts
1/4 cup fresh cilantro

To Make:

1. Prepare the Spicy Peanut Ginger Kale. Set aside.
2. Cook your brown rice or heat pre-cooked rice packets – about 4 cups.
3. In a skillet, over high heat, add the safflower oil. When oil is hot, add in the sliced mushrooms. Saute until tender. Both sides. Add in the 1 tsp of tamari. Salt and pepper the mushrooms to taste. With the pan still hot, add in some of the kale salad and toss gently with the mushrooms.
4. Assemble the bowl or bowls. Add a bottom layer of rice. Then top with a generous portion of kale salad. Then top off with the kale mushroom skillet mixture. Garnish with peanuts and fresh cilantro. Serve warm.

Paired with fresh chopped apples

Spinach 3 DELICIOUS Ways!

SO you picked up a GIANT bag of SPINACH from the grocery store, and your'e thinking, what do I do with all this? Well, here's 3 GREAT and SIMPLE ways to get that added nutrition you NEED from that spinach, and you're going to LOVE it, too!!

Baked Tilapia with Spinach

• 4 to 6 tilapia filets
• cooking spray
• 8 to 12 ounces baby spinach, cleaned
• 1/4 cup chicken broth
• 1/4 teaspoon onion powder
• salt and pepper
• Creole seasoning blend
• 1 small tomato, chopped
• 4 green onions, thinly sliced

Preparation:

Spray a 9x13-inch baking dish with cooking spray and add the spinach. If necessary to make the spinach fit it into the baking dish, steam or saute the spinach for a minute or two to wilt slightly.

Sprinkle spinach with salt and pepper and onion powder; add the chicken broth. Sprinkle tilapia filets lightly with salt, pepper, and Creole seasonings. Arrange the filets over the spinach and sprinkle with chopped tomato and sliced green onion. Cover the baking dish with foil and bake at 350° for 20 to 25 minutes, or until fish flakes easily with a fork.
Serves 4.

 

Spinach Mango Strawberry Smoothie

 (don't be scared, you can't even taste the spinach!)

 

1 large banana

1 cup mango

1/2 cup strawberries

5 oz. of raw spinach

1 1/2 cups water  (or almond milk, soy milk, coconut milk, or lowfat milk for a thicker consistency and varied taste experience :)

Spinach Soup

 

This fresh-tasting spinach soup is wonderfully nutritious. Its bright green color is a result of adding half the fresh spinach just before blending. Enjoy this delicious soup with crusty whole grain bread. Keep it vegetarian by substituting vegetable broth for the chicken broth.

Prep Time: 20 minutes

Cook Time: 25 minutes

Total Time: 45 minutes

Ingredients:

• 2 tsp olive oil
• 2 cloves garlic
• 1/2 medium onion, finely chopped
• 1 stalk celery, finely chopped
• 1 medium white potato, peeled and cubed
• 2 cups fat-free, low-sodium chicken or vegetable broth
• 2 cups fat-free milk
• 1 six ounce bag baby spinach
• Freshly ground black pepper

 

Heat oil in large saucepan or Dutch oven. Sauté garlic, onion, celery and potato for 5 minutes.

Add chicken broth and fat-free milk. Bring to a boil, cover and simmer for 10 minutes. Stir in half the spinach, cover and simmer for 10 more minutes. Cool slightly, then transfer soup to a blender, working in two batches if necessary. Add remaining spinach and blend (if working in two batches, use half the remaining spinach with each batch). Blend until smooth.Serves 4Per Serving: Calories 113, Calories from Fat 23, Total Fat 2.5g (sat 0.4g), Cholesterol 2mg, Sodium 143mg, Carbohydrate 15.6, Protein 6.8g

Weekend Cocktail and Brunch Recipe

Carb conscious but want to have a great weekend full of friends, cocktails and good food? Try our Bloody Mary and Spinach and Mushroom Frittata. Two recipes sure to keep you satisfied and live up to your B-FIT4U Lifestyle! CHEERS to the weekend~~FoodieGIRL

 

Have a nice brunch cocktail and get a serving of vegetables at the same time? Yes, it's possible! A Bloody Mary is a great high-flavor reduced-carb cocktail

Bloody Mary

 

Ingredients:

• 1 jigger (1.5 oz or 3 tablespoons) vodka (nutritional analysis uses 80 proof)
• 6 oz tomato juice (or see note)
• 1 teaspoon lemon juice (fresh preferred)
• 1/8 teaspoon celery salt
• 2 to 3 drops hot sauce such as Tobasco
• 2 to 3 drops Worcestershire sauce
• dash pepper (fresh ground preferred)
• dash horseradish (optional)
• possible garnishes: lemon wedge, celery stalk, green olives

Preparation:

Note: An ounce of tomato juice has slightly over one gram of carbohydrate. Most recipes for Bloody Marys have anywhere from 3 to 6 ounces of tomato juice, so you can cut the 6 ounces in half and still be faithful to the Bloody Mary tradition.

In a tallish glass, mix vodka, tomato juice, and lemon juice. Mix in the flavorings, adjusting to taste. Add ice cubes, and garnish with a celery stalk and/or lemon wedge (additional half a gram of carb each).Nutritional Information: Each serving 129 calories.

Spinach and Mushroom Frittata

This spinach and mushroom frittata, which also features sliced tomatoes, is nicknamed egg pizza by my daughter, and I can see what she means. I guess she would call a veggie omelet an egg calzone. Enjoy this frittata with a side salad or with some crusty whole-grain bread.

Prep Time: 5 minutes

Cook Time: 12 minutes

Total Time: 17 minutes

Ingredients:

• 5-ounce pack baby spinach
• 1 cup sliced cremini mushrooms
• 1 large roma tomato, halved lengthwise, then sliced
• 1 1/2 cups liquid egg substitute
• Freshly ground black pepper
• 1/3 cup reduced fat cheese

Preparation:

Coat a medium oven-proof nonstick skillet with cooking spray. Wilt spinach on low-medium heat. Add mushrooms and tomatoes and sauté for 2 minutes on medium heat. Add egg substitute and cook for 4-5 minutes without stirring until edges are set. Finish cooking under broiler until edges are golden and center is just set, about 2-3 minutes. Remove skillet carefully, with an oven mitt, as handle will be hot.Serves 4-6Per Serving: Calories 94, Calories from Fat 20, total Fat 2.1g (sat 1.2g), Cholesterol 7mg, Sodium 281mg, Carbohydrate 5.5g, Fiber 1.6g, Protein 13g

Just stuff it!

Love Autumn recipes! Food that reflects the season can be so relaxing and delicious, and easy to make! This recipe utilizes the beauty of the acorn squash, and packed with protein from the quinoa, it's flavor will linger with you like a cool Autumn breeze...

Quinoa Stuffed Acorn Squash
cooking spray
2 acorn squash (about 1 pound each)
2 tablespoons honey
½ cup uncooked quinoa
1/3 cup whole natural almonds
2 tablespoons olive oil
1 medium onion, diced
2 cloves garlic, minced
½ teaspoon ground cumin
¼ teaspoon ground cinnamon
1/8 teaspoon ground ginger
1 tablespoon fresh lemon juice
1/3 cup dried apricots, chopped
¼ teaspoon chopped fresh parsley leaves
2 tablespoon chopped fresh mint leaves
Salt and freshly ground pepper, to taste

Preheat the oven to 375 degrees. Spray a baking sheet with cooking spray.

Cut the squash in half lengthwise and scoop out the seeds. Brush the cut side of each squash half with ½ teaspoon honey then place squash, cut side down, onto the baking sheet and bake for 40 minutes or until tender.

Meanwhile, put the quinoa and 1 cup of water into a medium saucepan. Bring to a boil, reduce heat to low, cover and cook until all the water is absorbed, 10 to 15 minutes.

In a dry medium sized skillet, toast the nuts over a medium high heat, stirring frequently, 3 to 5 minutes. Allow them to cool then chop them.

Heat the oil in the same skillet over a medium-high heat. Add the onions and cook until they are softened and beginning to brown, about 3 minutes. Add the garlic and cook for 30 seconds more. Stir in the cumin, cinnamon, and ginger. Remove the skillet from the heat and stir in the lemon juice.

Add the onion mixture to the cooked quinoa, stirring until well combined. Stir in the almonds, apricots, parsley and mint then season with salt and pepper to taste.

To serve, place a squash half on a serving plate then fill each piece of squash with one-quarter of the quinoa mixture. Drizzle each stuffed squash with 1 teaspoon of honey and serve.

Serves 4

Per Serving:
Calories 380; Total Fat 14g; (Sat Fat 1.6g, Mono Fat 9g, Poly Fat 3g) ; Protein 8g; Carb 60g; Fiber 7g; Cholesterol 0mg; Sodium 10mg

Pumpkin seeds EVERYWHERE!

So I am absolutely in LOVE with this granola recipe! And frankly, I can't think of an easier and healthier snack to have on hand when you need some ENERGY to get through your day! And since we have dubbed, "October" as pumpkin month, this recipe find couldn't come at a more perfect time!

Pumpkin Granola

DID YOU KNOW?

Pumpkin seeds, also called pepitas, are a natural source of vitamins, minerals and essential fatty acids. They are not only nutritious, but also tasty, having a sweet and chewy texture. Pumpkin seeds can be boiled, baked or eaten raw. They are low-calorie, high-nutritive snacks and can help improve various physical conditions including prostate and bladder problems, as well as depression

Read more: http://www.livestrong.com/article/236670-health-benefits-of-pepitas-pumpkin-seeds/#ixzz2hhluGFOu

Ingredients:

5 cups rolled oats
1 teaspoon pumpkin pie spice
1 teaspoon cinnamon
1/4 teaspoon nutmeg
¾ tsp. salt
¾ cup brown sugar
½ cup pumpkin puree
¼ cup applesauce
¼ cup maple syrup
1 teaspoon vanilla extract
3/4 cup dried cranberries
1/2 cup pepitas

Directions:

1. Preheat the oven to 325° F. Line a large baking sheet with parchment paper and set aside.
2. In a large bowl, combine oats, spices, and salt. Mix well.
3. In a medium bowl, whisk together brown sugar, pumpkin puree, applesauce, maple syrup and vanilla extract. Whisk until smooth. Pour wet ingredients into oat mixture and stir until the oats are evenly coated. They will be moist. Evenly spread the mixture onto the prepared baking sheet.
4. Bake for 20 minutes. Remove pan from the oven and stir. Bake for an additional 15-20 minutes or until the granola is golden and crisp. Remove from the oven and stir in dried cranberries and pepitas. Let cool completely. Store in an airtight container.
*Note-serve granola with yogurt, milk, or enjoy plain.

Recipe for LIFE :)

Being-Fit4U doesn't just mean exercise and eating right....

it's a mental and emotional state of mind where you FREE yourself from the stress and worry of the day, the week, the month. Really no matter how hard you try, you're not totally in control so....LET IT GO!!  If you have the urge to get up and DANCE, DO IT! Free yourself, free your mind, free your soul, set your mind to the music and JUST DANCE!

Your overall health is going to thank you!

 

Give your stress wings and let it fly away. ~Terri Guillemets

 

See you next week B-fitters!

Foodiegirl is taking her own advice and going on a vacation, to do just this....DANCE :)

Happy Early Weekend and get out there and do something GOOD for yourself!

Try something NEW!

TODAY is your day to try something NEW!! New exercise class, new drink, new food, new hobby, new new new!! Listen, it's easy to be stuck in a rut! We all get there! But you have the choice to change that with something new! You can do it once, you can do it twice, it might become something you LOVE and want to do everyday! BUT DON'T EVER BE AFRAID TO TRY SOMETHING NEW! It might just be the push you need to reach all your goals!

 

One simple thing to do today!

one simple thing you can do to aid in your weight loss is...... drink water!! And how you do that is simple....DRINK an 8oz glass first thing in the morning. Believe it or not, much of that hunger you feel first thing in the morning or throughout your day is that you are THIRSTY! Now don't reach for that diet soda, juice or latte....WATER is your diet friend FIRST. So start with that first glass in the morning before you eat. Then follow each subsequent meal in your day with a glass of water, again before you eat. It will help your body stay hydrated and help you understand if your feelings are of real hunger, or JUST THIRSTY.

Aqua Fresca Watermelon

And if you're not sure that water is your thing.....add things like blended watermelon or any of your favorite fruits to your water. Simply, water, fruit, blender. Or leave fresh orange slices, limes and lemon in a water pitcher in your fridge for added convenience.
Drink up before you eat up!

Easy Weeknight Dinner

Is it Friday, yet? What's for dinner? Need something easy and different? Try this fantastic recipe for Spaghetti Genovese! Full of fiber rich whole wheat pasta and an added boost of nutrition from our spinach pesto, what are you waiting for? Eat it up, YUM!

Spaghetti Genovese

(serve with a delightful mixed green salad with a balsamic vinagrette, and you've got dinner!)

• 2 cups packed baby spinach
• 8 ounces whole-wheat spaghetti
• 1 cup thinly sliced new or baby potatoes (about 4 ounces)
• 1 pound green beans, trimmed and cut into 1-inch pieces
• 1/2 cup prepared pesto
• 1 teaspoon freshly ground pepper
• 1/2 teaspoon salt

Bring a large pot of water to a boil over medium-high heat. Add spinach and cook just until wilted, about 45 seconds. Use a slotted spoon or fine sieve to transfer the spinach to a blender. Return the water to a boil and add spaghetti and potatoes. Cook, stirring once or twice, until almost tender, 6 to 7 minutes. Add green beans and cook until tender, 3 to 4 minutes more.When the spaghetti and vegetables are almost done, carefully scoop out 1 cup of the cooking liquid from the pot. Pour 1/2 cup of the liquid into the blender and add pesto, pepper and salt. Blend until smooth, stopping to scrape down the sides as necessary.Drain the spaghetti and vegetables and return to the pot; stir in the pesto mixture. Cook over medium heat, stirring gently, until the sauce is thickened and the pasta is hot, 1 to 2 minutes. Add more of the cooking liquid, as desired, for a thinner sauce.

Per serving: 333 calories; 12 g fat ( 3 g sat , 7 g mono ); 8 mg cholesterol; 47 g carbohydrates; 0 g added sugars; 14 g protein; 10 g fiber; 438 mg sodium; 455 mg potassium.
Nutrition Bonus: Vitamin A (37% daily value), Magnesium (27% dv), Calcium (25% dv), Vitamin C (22% dv), Iron (21% dv), Folate (20% dv).

Cheer up buttercup!

For any of you thinking of giving up that fight to feel good in your skinny jeans, STOP YOUR PITY PARTY FOR 1!! You're WAAAAAAAY ahead of that coach potato watching fad diet shows and doing nothing about their very own health and well being, SO........KEEP GOING! YOU GOT THIS!

 

B-FIT4U~body, MIND and soul.~FoodieGIRL

Yes, Please, CHEEESE!

The weather starts to get a little chilly in the morning, Fall is here, and we want MAC AND CHEEEESE, PLEASE! How to dive into that delicious goodness and still feel good about yourself in the morning....well with this recipe you're going to love us and B-FIT4U~enjoy! (psst, don't let the winter squash in the recipe scare you, you never know it's there, and it is good for you and adds creaminess)

Macaroni and Four Cheeses

Cooking spray
One 16-ounce box elbow macaroni
Two 10-ounce packages frozen pureed winter squash
2 cups low-fat milk
1 1/3 cups grated extra-sharp cheddar cheese (4 ounces)
2/3 cup grated Monterey Jack cheese (2 ounces)
1/2 cup part-skim ricotta cheese
1 teaspoon salt
1 teaspoon dry mustard
1/8 teaspoon cayenne pepper
2 tablespoons plain dry bread crumbs
2 tablespoons freshly grated Parmesan cheese
1 teaspoon olive oil

Preheat the oven to 375°F. Coat a 9 x 13-inch baking dish with cooking spray.

Cook the macaroni according the package directions. Drain and transfer to the prepared baking dish.

Meanwhile, place the frozen squash and milk in a large saucepan and cook over low heat, stirring occasionally and breaking up the squash with a spoon until it is defrosted. Turn the heat up to medium and cook until the mixture is almost simmering, stirring occasionally. Remove the pan from the heat and stir in the cheddar, Jack cheese, ricotta, salt, mustard, and cayenne. Pour this mixture over the macaroni and stir to combine.

Combine the bread crumbs, Parmesan, and oil in a small bowl. Sprinkle over the top of the macaroni and cheese. Bake until the cheeses are bubbling around the edges, about 20 minutes, then broil for 3 minutes so the top is crisp and nicely browned.

Makes 8 servings
Serving size: 2 cups

Per Serving:
Calories 390; Total fat 11g (Sat fat 6g, Mono fat 1g, Poly fat 0.5g); Protein 18g; Carb 56g; Fiber 3.5g; Cholesterol 35mg; Sodium 547mg

Excellent source of: calcium, folate, manganese, niacin selenium, thiamin, vitamin A
Good source of: fiber, iron, phosphorus, riboflavin