Merry Christmas......and a recipe, too!

MERRY CHRISTMAS FROM B-FIT4U!

We are taking a week off to enjoy the Holiday with our family and friends and want to wish you and yours a very, very, MERRY one! Remember to mind your portions during this fun and festive time, but enjoy yourself! This is no time to diet! (And ewwwww we don't like that word anyway!) This is a season to not only enjoy all the food and celebration around you, but to be thankful for it, savor it and be with the one's we LOVE. You have adopted a healthy lifestyle now, not a "diet"! And that includes taking care of you..... mind, body and soul.

 So this Christmas remember the one's you love, and remember to always B-FIT4U!

 

Merry Christmas!!~FoodieGIRL

 

 

Nutella Twists

 

I absolutely love these as they are a sweet treat anytime, and portion-controlled, too! So easy and sooooo delicious, you won't only want to make them during the Holidays!

 

Ingredients:

1 can of Pillsbury reduced fat crescent rolls

1 jar of Nutella

 

This is all you do....open up those cresecents and put a 1 tablespoon drop of nutella onto each crescent triangle. Roll up as you would normally and bake according to package directions. Usually 350 for 7-8 minutes or until golden brown.

Yep, that's it! A cute little chocolatey twist croissant all for you! But don't forget to share!

(And at 190 calories for one, it's the perfect treat without the guilt!)

 

 

 

 

EGG NOG

Don't you just LOVE EGG NOG?

Frothy, creamy, dreamy DELICIOUS! Not so figure friendly though.....so we have some awesome egg nog alternatives for you this Christmas! First up with two store bought versions... Silk SOYmilk nog and second, SoDelcious's COCONUTmilk nog, both which taste tested by our B-Fitters got an A++!!

 

So don't be afraid to eat drink and be merry this season!!

And hey if you have a couple minutes, (really that's all this takes,) try our COCONUT MILK EGG NOG recipe below!

 

Coconut Eggnog

2 cans (14 ounces each) coconut milk
6 egg yolks
1/2 cup sugar (optional - or sub in some raw honey...)
2 tsp pure vanilla extract
8 ounces spiced rum/bourbon
Ice
1/3 toasted unsweetened coconut flakes for garnish

Bring coconut milk to a simmer in a medium pot over medium high heat. Whisk together egg yolks, sweetener (sugar or honey) and vanilla in a bowl until smooth and pale. Gradually whisk 1/2 of the hot coconut milk into the egg mixture, then pour into remaining coconut milk. Cook over medium heat stirring until thick and mixture nearly coats the back of a wooden spoon, 2-3 minutes.

Pour through a fine sieve into a bowl. Stir in booze and refrigerate for at least 3 hours and up to overnight. Pour into a pitcher and serve over ice garnished with coconut flakes.

 

CANDY CANE PIE!

MORE RECIPES TO KEEP YOU SATISFIED AND LOSING DURING THE HOLIDAYS (or at least maintaining till you kickstart it back at the gym on your New Years resolution ;)

 

CANDY CANE PIE

"Combining the seasonal goodness of peppermint with the year-round goodness of chocolate, this pie is AMAZING. Warning: If you alert your holiday guests that this creamy treat is low in fat and calories, they might fall over and knock down some of your decorations."
Ingredients:
Crust
4 sheets (16 crackers) chocolate graham crackers
2 tbsp. light whipped butter or light buttery spread (like Brummel & Brown)

Filling
1/2 cup fat-free sweetened condensed milk
1/4 cup fat-free milk
1 small (4-serving) box Jell-O Sugar Free Fat Free Vanilla Instant pudding mix
3 cups Cool Whip Free, thawed
3 tbsp. mini semi-sweet chocolate chips
2 standard-sized peppermint candy canes, lightly crushed, divided (or 3 if you like it really pepperminty!)
Optional topping: Fat Free Reddi-wip

Directions:
Preheat oven to 400 degrees.

To make the crust, crush graham crackers in a food processor or blender (or place in large sealable bag and crush with a meat mallet). Transfer crumbs to a bowl and set aside.

Place butter in a small microwave-safe bowl and microwave until melted, about 15 seconds. Add to the bowl of graham cracker crumbs and mix until uniform.

Spray a pie pan with nonstick spray. Evenly distribute crust mixture along the bottom of the pie pan, using your hands or a flat utensil to firmly press and form the crust. Press it into the edges and up along the sides of the pan.

Bake crust in the oven until firm, 8 - 10 minutes. Set aside to cool.

To make the filling, combine condensed milk, milk, and pudding mix in a large bowl. Mix well. (this is where I added food coloring, so I didn't over mix the Cool Whip. Make it Valentines Red, then the Cool Whip makes it Peppermint Pink)

Fold in Cool Whip until smooth. Gently stir in chocolate chips and about 3/4 of the candy cane pieces.

Once crust has cooled completely, evenly pour filling into the pan.

Refrigerate until firm and chilled, at least 2 hours. (Overnight is best.)

Sprinkle pie with remaining candy cane pieces. If you like, top with Reddi-wip just before serving. Dig in!
(if you add the candy canes when you refrigerate it, they may 'melt' on top, looks weird)

MAKES 8 SERVINGS



Serving Size: 1 slice (1/8th of pie)
Calories: 202
Fat: 4.5g
Sodium: 250mg
Carbs: 37g
Fiber: 0.25g
Sugars: 24g
Protein: 2.5g

A little Christmas Breakfast Muffin

Absolutely LOVE these little festive holiday muffins, from the way they smell baking in the oven, to how deliciously yummmmmmy they are to pop into your mouth. Oh and did we mention lowfat? Yep! You're welcome :)

Lowfat Cranberry Orange Muffins

• 2 cups all-purpose flour
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1/2 tsp salt
• 1 cup sugar
• 1 large egg, lightly beaten
• 1/4 cup canola oil
• 2/3 cup orange juice
• 2 tsp grated orange zest
• 2 cups fresh cranberries, chopped

Preparation:

Preheat oven to 400 degrees. Line muffin pan with paper muffin cups. In a large bowl, combine flour, baking powder, baking soda, salt and sugar. Combine with a whisk. In a small bowl, add beaten egg, oil, orange juice and zest. Stir well. Make a well in the flour mixture and add wet ingredients. Stir until just moist, being careful not to overmix. Fold in chopped cranberries. Spoon batter into prepared muffin pan. Bake for 16-18 minutes, until muffins are golden and spring back when touched.Makes 12 muffins.Per Muffin: Calories 204, Calories from Fat 47, Total Fat 5.1g (sat 0.4g), Cholesterol 18mg, Sodium 196mg, Carbohydrate 36.4g, Fiber 1.4g, Protein 2.9g

Healthy and DELICIOUS Holiday

All this week, recipes to keep you lean and satisfied this Holiday Season. From side dishes to entrees, drinks, desserts and appetizers.....we have you covered with delicious and nutritious! SO savor the season, your family and friends, and enjoy these EASY recipes when you're entertaining a crowd!

 

 

Fettucine with proscuitto, artichokes and peas

 

1 pound of fettuccine

8 slices of prosciutto, chopped

3 shallots, chopped

2 cloves of garlic, chopped

2 large jar of artichoke hearts in water.

2 Tbls of extra-virgin olive oil

3 Tbls of butter

1 cup of chicken broth

1 tsp of fresh ground pepper

1/4 cup of parmesan cheese

1/4 cup of lemon juice
1/2 cup of frozen peas
---------------------------------------------------------------------------------

In a large pan sauté the prosciutto, shallots and garlic in the olive oil and butter for 4 minutes.

Add the chicken broth and canned artichokes that you have drained, and 1/2 cup of peas and bring to a boil, reduce and simmer for 5 more minutes.

In 6 quarts of boiling salted water cook the fettuccine until al dente.

Drain the pasta and toss into the artichoke and prosciutto mixture.
Serve with Parmesan cheese. Serves 4 people.

 

Garlicky White Bean Spread

 (Serve with a delicious toasted baquette)
 

 1 or 2 peeled garlic cloves

2 cans (15 oz. each) white beans, drained and rinsed

1/4 cup extra-virgin olive oil

1/2 teaspoon finely shredded lemon zest 1 tablespoon fresh lemon juice

1 tablespoon very finely chopped fresh oregano leaves

Salt and freshly ground black pepper

Preparation

1.  In a food processor, whirl garlic until finely chopped. Scrape down the inside of the bowl and add beans, oil, lemon zest, and lemon juice. Whirl until smooth and blended.
2. . Transfer dip to a small bowl. Stir in oregano, then season to taste with salt and pepper. .

 

 



 

 

 

 

Don't forget you-from the heart.....

In the busy of this Christmas Season, don't forget YOU......don't forget the love you need to have for yourself in order to be healthy and stay healthy. Take time from all that list making and shopping and just BE, for you. Relax and breathe, no matter how tough that may seem on days when the clock is flying by and you feel you have so much to do. You need to breathe to succeed in your journey to a healthier you. And relish these precious moments with yourself, your family and your friends. Love and protect these memory making opportunities because some day you'll look back and see that it was the little things that made your journey magnificent....oxoxo happy weekend, too! -FoodieGirl

" For the sake of your, body, mind and soul, you must slow down, and find the sweetness in even the frozen moments"

Christmas CHALLENGE

It's not too late to eat healthy to prepare for your Holiday feasting. That's right! Take that "vice" of yours and throw it out the window. Now around here we go between sugar and cheez its. Ya, I love those old cheeeeezy crackers. And sugar, well....let's just say that is addicting to everyone! BUT before I know a party, or in this case, Christmas season arrives....I DETOX! YES, I don't diet, you know where that will take you...yo yo yo yo ;) BUT I do eliminate the "vices" because doing small things everyday for your health add up to the BIG thngs! YOU KNOW THAT! So be super mindful of your eating before your holiday parties and Christmas arrives. Eat a few less calories, do a few more situps, and drop at least one vice. And if we were going to pick that for you, we would say SUGAR! You'd be surprised just how quickly your waistline will shrink if you avoid sugar!! YOU HAVE 2 WEEKS before the big guy arrives in his sleigh, SO do something good for yourself! EAT WELL< choose veggies, fruit, over processed snacks< avoid alcohol and sugar< get moving aka. exercise!;< get some sleep to help with food cravings< andeat breakfast~FoodieGIRL


Lowfat Buffalo Chicken Meatballs (courtesy of the shrinking kitchen)

Gather

1 pound lean ground chicken

1 egg

1/2 cup panko breadcrumbs

1 carrot

1 stalk celery

2 green onions

1/2 teaspoon garlic powder

1/4 teaspoon salt

1 ounce crumbled blue cheese

1/2 cup Frank's Hot Sauce (or your favorite), divided

1 tablespoon butter

Step by step

1. Preheat the oven to 350F.
2. Line a cookie sheet with foil and coat with nonstick spray.
3. Cut the celery, carrot and green onion into large chunks and throw into a food processor.
4. Pulse to chop into small bits.
5. In a large bowl, combine the vegetable mixture, chicken, egg, breadcrumbs, garlic powder, salt, 1/2 the hot sauce and the blue cheese.
6. Gently fold together to combine, but don't overmix.
7. Form the mixture into small meatballs - you should get about 28 small meatballs.
8. Place the meatballs on the cookie sheet.
9. Bake for 20 minutes.
10. While the meatballs are baking, put the rest of the hot sauce and the butter into a microwave safe dish.
11. Microwave about 30 seconds, until butter melts.
12. Stir well to combine.
13. Remove the meatballs from the oven and allow to cool for a few minutes.
14. Place the meatballs onto a serving dish and drizzle with butter/hot sauce mixture.
15. Enjoy!

Nutrition

WW PP 4; Calories 157; Total Fat 8.7g; Saturated Fat 3.5g; Trans Fat 0.0g; Cholesterol 87mg; Sodium 741mg; Total Carbohydrates 5.8g; Dietary Fiber 0.6g; Sugars 0.8g; Protein 13.8g

Christmas NIBBLE fun!

Everyone LOVES a great appetizer at Christmas parties, AND even better when they are figure friendly. I mean, no one wants to be frolicking around in a shiny gown come New Year's Eve feeling bloated and 5lbs over, right? SO try these app's on for size! Delicious, flavorful and not yo mama's old tired recipe. Ok, maybe mama made some great nibbles for parties, but these are going to knock your socks off and keep the pounds off! You can thank us in the New Year ;)

 

 

Orange Chipotle Spiced Pecans

 

• 1 tablespoon grated orange rind
• 1 tablespoon fresh orange juice
• 1 large egg white  
• 2 cups pecan halves
• 1 tablespoon dark brown sugar
• 1 teaspoon kosher salt
• 1/2 teaspoon ground chipotle chile pepper
• Cooking spray
• 1/2 cup sweetened dried cranberries

1.  Preheat oven to 225°.
2.  Combine first 3 ingredients in a medium bowl; stir with a whisk. Stir in pecans. Combine sugar, salt, and pepper. Add to pecan mixture; toss well. Spread mixture in a single layer on a jelly-roll pan coated with cooking spray. Bake at 225° for 1 hour, stirring occasionally. Remove from oven; cool completely. Stir in cranberries.
3. Note: Store in an airtight container for up to one week

Parmesan Zucchini Sticks

 

 

3 large zucchini (about 1 1/2 pounds)

1 cup dry breadcrumbs

1/2 cup panko (Japanese breadcrumbs)

1/4 cup (1 ounce) grated fresh Parmesan cheese

1/2 teaspoon salt

1/2 teaspoon freshly ground black pepper

1/2 cup egg substitute

Cooking spray

Click to see savings

 

1. . Preheat oven to 400°.
2.  To prepare zucchini, cut 1 zucchini in half crosswise; cut each half lengthwise into 8 wedges. Repeat procedure with remaining zucchini. Combine breadcrumbs, panko, cheese, 1/2 teaspoon salt, and black pepper in a shallow dish. Dip zucchini in egg substitute; dredge in breadcrumb mixture. Place zucchini on a wire rack coated with cooking spray. Lightly coat zucchini with cooking spray. Bake at 400° for 25 minutes or until golden brown. Serve immediately with your favorite jarred marinara sauce.

Get your Holiday Party ON!

Well, it's almost Friday AND the first full weekend of December!

You know what that means? Holiday parties are beginning! Now we've discussed this before, have fun, BUT don't overdose on unhealthy living this entire month of December. Get those calendars out and decide which parties you might indulge a little, and where you won't. NOW, see there's probably 5 days max this month you need to be having that extra cookie. SO that leaves the rest of the month to prepare your mind and body to tackle January 1st with a "YES, I DID NOT GAIN A POUND THIS HOLIDAY SEASON!"

 

Yes, you can have fun, you can eat great! You can laugh with friends and toast with cocktails and still maintain that healthy weight. WHY? Because you're B-FIT4U now! YOU eat in moderation, you live by  the 80/20 RULE (80% of the time choosing healthy good for you foods full of fiber, protein, veggies, fruits, mulitgrains AND 20% wiggle room for treats) YOU ARE WORTH IT!

SO no matter how many Christmas cookies stare at you this December, remember you're will power is stronger than that cookie! And you purpose to be a healthier you is much stronger than that!

 

JINGLE BELL TIP:

 A great lowfat recipe to enjoy this Holiday!

Pepper vodka soaked caprese skewers

Yields 12

Ingredients:

• 12 cherry tomatoes
• 1/2 cup pepper vodka
• About 3 ounces fresh mozzarella, chopped into chunks
• 6 basil leaves, halved
• 3 tablespoons extra virgin olive oil, for dipping
• 1 tablespoon sea salt for dipping

Directions:

1. Using a skewer, poke a few holes into each tomato and place in a bowl. Pour vodka over tomatoes and let sit for at least two hours.
2. Once tomatoes are done, remove from vodka. Place one tomato on the skewer, followed by one chunk of cheese and 1/2 basil leaf. Repeat until skewer is filled. Continue pattern until all 12 are prepared.
3. Serve with olive oil and sea salt for dipping and enjoy!

Blame it on the Alcohol

So you still got a little muffin top and no matter how many situps and burpees you do, you are stuck with your friend....or enemy...the dreaded muffin top!! Soo let's get real, are you a wine drinker? Now we know little glass of red is supposed to benefit our health, but are you polishing off a few bottles a week like it's water? Alcohol is going to cause you to gain weight. I know, you don't want to hear it, but it's true! AND it's slowing down your metabolism...so all that hard work, eating right, going to the gym, WELL, you're stalling that! YEP, don't give us that, " But I've hit a plateau". Nope you hit a bottle of Jack one too many times, and you're paying for it.

SO REMEMBER, alchohol calories count!! All liquid beverages count, well, except for your BEST FRIEND WATER. SO, just like you moderate your food intake, do the same with your beverages. Whether that is wine, juice, milk, etc. count those calories, too! And everything, everything, everything in MODERATION....because then you CAN eat everything!

Jingle Bell Tip:

Alcoholic drinks can significantly increase your caloric intake in one shot or just a few sips. They are typically just as high in calories as sugar-laden sodas. This guide will help you understand the approximate caloric content of selected alcoholic drinks.

200 Calories or Less

·                        beer (12 oz.)

·                        rum (2 oz.) and Coke (5 oz.)

·                        Tom Collins (1.5 oz. gin, mix, and 2 oz. club soda)

·                        hot buttered rum (6 oz.)

·                        margarita cocktail (3 oz.)

·                        whiskey sour (2 oz. mix and 1.5 oz. whiskey)

150 Calories or Less

·                        martini (2 oz. gin and .5 oz. vermouth)

·                        bloody Mary (6 oz.)

·                        brandy (2 oz.)

·                        most light beers (e.g., Bud Light (12 oz.)

·                        daiquiri cocktail (2 oz.)

100 Calories or Less

·                        red wine (4 oz.)

·                        white wine (4 oz.)

·                        sangria (4 oz.)

·                        champagne (4 oz.)

·                        gin (1.5 oz.)

·                        rum (1.5 oz.)

·                        vodka (1.5 oz.)

·                        whisky (1.5 oz.)

But I'm sooo out of control!

LISTEN UP! It's 5 days AFTER Thanksgiving, put the leftovers down!

 It's time. YOU CAN DO IT!! And here's our trusty "out of control" checklist to get you back on track. Remember, December is NOT, we repeat, NOT an excuse to eat yourself right into January, in an alcohol and food infused party coma. You dig? You've worked tooooo hard to get it off, so keep it off!! Healthy is your lifestyle now, not a diet fad. Take care of you!

OUT OF CONTROL CHECKLIST:

 

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

 

Am I eating enough protein? Fiber? (veggies/fruit, multigrains)

 

Am I skipping meals? (BECAUSE I should BE “interval eating” every 2-3 hours)

 

Are my portions or serving sizes too large?

(Moderation is KEY! I love chocolate, and I eat it, but not the box)

 

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.

(do it for one week, you'll be surprised where you are overating)

 

 

 Jingle Bell Tip:

 

“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.* ~FoodieGIRL

Weigh IN!

We know you don't want to hear this...BUT....Turkey day is over, so time to WEIGH IN! That's right get out your scales, see where you're at. And no matter where you're at, flip the switch, it's time to get BACK ON TRACK. No excuses! We know, it's Christmas, it's Hannukkah, it's that most wonderful time of the year...BUT this does not mean you can take the next month of December and eat crazy. Believe me, you are NOT going to like what you see on that scale come January......

You see. your B-FIT4U lifestyle is about always following a healthy way of life, mind, body and soul! So take care of yourself this month. Choose where you might have that extra Christmas cookie, but don't eat the whole tray at every party! Remember alcohol calories count! BIG TIME! They slow your metabolism down, and make you defenseless against your cravings. SO pay attention to what you're doing! Eat mindfully, thoughtfully and choose good for you foods, eating EVERYTHING IN MODERATION. And sure choose one party to indulge. OR better yet, SAVE that indulging for Christmas Day. BUT you cannot, we repeat, cannot use the HOLIDAY season as an excuse to overindulge the entire month!! YOU WILL pay for it in January. And I don't know about you, but getting our workout in is hard enough in our busy day, that having to eat extra well, and workout extra on top of it, just sounds impossibly YUCKY. Yes, yucky.

So keep your healthy lifestyle this month. You will thank us come January when your friends are the dreaded cliche' resolution of "I'm going to lose weight this year". How's about, "I did lose weight last year, and I'm keeping it off!" Yep, that's you!

Jingle Bell Tip:

"Interval eat" every day, every 2-3 hrs for optimum weight loss, and to keep your metabolism revved up.