Are you ready for some FOOTBALL, FOOD?

Superbowl is this Sunday!
And whether you're a die hard fan (Go BRONCOS!) or you prefer the halftime show and the zany commercials...one of the GREAT highlights of this time of year is the FOOD!! From the dips and chips to the sweet and downright gooooey, it's fun to indulge a little on Superbowl Sunday. (Cheat meal, anyone?;) BUT if you're looking to do some lighter fare, or at least stay away from the fried chicken wings, we got you covered in some sticky drummies! Drummies, you ask? The meatier chicken cousin of the wing, it's a drummette! And it's baked not fried and it's easy and it's protein, so you're less likely to overindulge in those chips! And of course we had to give you our favorite healthier version brownie recipe, too! And heck, here's a dip, too! Happy Friday, Have a great SUPERBOWL weekend and GO BRONCOS!

Spicy Drummies in the Crockpot!

• 2 lb. chicken drummies, thawed if frozen
• 1/2 cup chili sauce 
• 3 Tbsp. honey
• 1 Tbsp. Worcestershire sauce
• 1/4 tsp. cayenne pepper
• 3 drops hot pepper sauce
• 3 cloves garlic, minced
• 1 jalapeno pepper, seeded and minced

Pat the chicken drummies dry with a paper towel and place on broiler pan. Broil 5-6 inches from the heat for 8-10 minutes, turning often, until chicken is thoroughly browned. Place in 4 quart crockpot. Mix remaining ingredients in a small bowl and pour over drummies. Cover and cook on LOW for 4-5 hours. These can be held for 1 hour after the cooking time on LOW.

Skinny Ranch Dip
(for the Drummies to dip or great with Veggies, too!)
1 Tbsp. Hidden Valley Ranch Dry Mix

1 cup plain Greek yogurt

(if you need it to be a little thinner, add a few teaspoons of skim milk until desired consistency)

Whisk together ingredients in a small bowl until combined. Serve immediately, or refrigerate in an airtight container for up to 3 days (or until the yogurt's expiration date).

2 Ingredient Brownies!

1 Dark Chocolate Fudge boxed cake mix (or any other "chocolate" flavor), any brand

1 15-oz. can pumpkin

(pumpkin is a substitute for the eggs and oil that add fat, cholesterol and calories to your brownies, so not needed!)

Mix ingredients together and bake according to box directions.

 

Coooool Snacks!

Let's face it, IT IS COLD out there!

Ok, maybe not where you are, but it's chilly willy where we are. AND that makes it easy to want to snack all day long! And hey, that's ok, in moderation and if the snacks are good for you, you're actually keeping that metabolism revved up by eating little snacks! BUT if you're diving into all kinds of comfort foods during this cold spell, you could wake up in the Spring 5 lbs heavier. UGH! So self-defeating! Just don't do it! THIS LIST below can you help you through those winter blues and snack and munch days like the healthy ROCKSTAR that you are! NO worries, we got you covered!

 

Healthy Snacking!

veggies with honey-mustard dipping sauce

fruit cut into chucks with a cup of vanilla yogurt;

leftover chicken or turkey cut into strips with a side of light teriyaki sauce.

English muffin pizzas with a dollop of sauce and a slice of mozzarella cheese

chilled hardboiled eggs

whole-grain cereal, fun to munch without milk, too!

sweet potato chips* recipe below

lightly-buttered popcorn sprinkled with a little Parmesan cheese and black pepper

greek yogurt

smoothies

 salsa and baked tortilla chips

whole grain toast with a dollop of peanut butter or nutella

1/2 cup lowfat frozen yogurt or light ice cream

Carrot oatmeal cookies*recipe below

Sliced turkey and cheese rolled into a small tortilla OR a piece of romaine lettuce

nuts

protein bar or shake

apples and cottage cheese

cheese sticks

Sweet Potato Chips
These are a good alternative to greasy, high-sodium chips when you want a snack while watching television.
What you need:

• nonstick vegetable spray
• 2 medium sweet potatoes
• 2 tsp. vegetable oil
• 1 tsp. sugar
• 1/2 tsp. cinnamon

What to do:

1. Preheat oven to 400 degrees.
2. Coat cookie sheets with nonstick vegetable spray and set aside.
3. Wash and skin potatoes.
4. Cut potatoes into thin slices
5. Gently rub a little bit of oil onto the potato slices as you place them in a bowl. Toss with your hands to distribute the oil.
6. Sprinkle with sugar and cinnamon.
7. Toss again.
8. Spread the slices on the baking sheets and cook for 20 minutes.
9. Turn chips and bake another 5 minutes or until slightly crisp.
10. Cool and serve.

Carrot-Oatmeal Cookies
Packed with flavor and vitamins, these cookies are delicious with hot apple cider after an afternoon playing in the snow or running around doing errands, or a hard day at the office!
What you need:

• nonstick vegetable spray
• 1/3 cup canola oil
• 1/3 cup brown sugar
• 1/3 cup molasses
• 2 egg whites
• 1 cup all-purpose flour
• 1/2 tsp. baking powder
• 1/2 tsp. baking soda
• 1/4 tsp. nutmeg
• 1/3 cup nonfat dry milk
• 1/4 tsp. cinnamon
• 1 cup grated carrots
• 1 1/4 cups instant oatmeal
• 1/2 cup golden raisins (optional)
• walnuts (up to 1/2 cup; optional)

What to do:

1. Preheat oven to 400 degrees.
2. Coat 2 cookie sheets with nonstick vegetable spray and set aside.
3. In a large bowl, beat together oil, brown sugar, molasses, and egg whites
4. In a separate bowl, combine flour, baking powder, baking soda, nutmeg, dry milk, and cinnamon.
5. Add the dry mixture to the oil mixture.
6. Add the remaining ingredients to the flour and oil mixture.
7. Mix well with a whisk.
8. Drop rounded teaspoons of the dough onto the cookie sheets,
9. Bake for 10-12 minutes or until lightly browned around the edges.
10. Remove the cookies, cool, and serve. Or freeze to serve later

Cold Weather, Warm Soup!

Do you not just LOVE a warm bowl of soup on a cold day?!
Even better...a DIPPER with it? Oh wait, what's a dipper? Well, it is 1/2 a sandwich on the side of your cup of soup for "dipping" into that luscious soup! So being that it's winter, and hello, cold! Let's get to making an easy and delicious soup, that will warm your soul. And how's about a "dipper" on the side? YES! And would I leave you without the above mentioned not being figure friendly and apart of your B-FIT4U lifestyle? Of course not! SO ENJOY!

Tomato Basil Soup

• 1 tablespoon olive oil 
• 1 medium sweet onion, chopped
• 1 can ground peeled tomatoes
• 5 cups vegetable or chicken stock
• Salt and freshly ground black pepper
• 1/2 cup loosely packed fresh basil, thinly sliced

Heat the olive oil in a large soup pot over medium high heat. Add the onion and cook, stirring often, until softened, about 10 minutes. Add the tomatoes and the stock. Bring to a boil and then reduce to a simmer. Cook until soup is slightly thickened, about 20 minutes. Season with salt and pepper. Stir in the basil.

Place the pot of soup directly in sink, and using a stick blender, blend until smooth. Serve immediately

DIPPER CHEESE

1 piece of whole grain bread
1 tsp of smart balance
1 slice of sharp white cheddar cheese
kosher salt and pepper

Take your one slice of bread and slice in half down the middle. Butter each side with smart balance "butter spread". Then sprinkle each buttered side with kosher salt (the grainier cousin of table salt) and pepper. Believe us! This salt/pepper step is a TASTE SENSATION on your Dipper! Then add slice of cheese and close sandwich. Spray an nonstick pan, and grill sandwich on both sides until golden brown and cheese is melted, cut into two squares and use as a crouton (as above) AND then DIP AWAY!

BABY steps...

So it's monday.....
AND like so many of us, you're thinking....this week will be the week I eat healthier!
GREAT! But what's your game plan??? It's easy to want to jump into the pool with both feet, BUT how often do you quit when that happens? What we're saying is....jumping in the deep end might be great for some aspects of your life, BUT when it comes to adopting a healthy lifestyle AND sticking to it....you gotta take BABY steps! Yep, one foot in front of the other with small leaps, you will make big bounds! SOOOOO this week, rethink your healthy profile and see where you can improve. For instance, need more veggies in your diet? A great baby step is to make the goal to eat a vegetable based lunch EVERYDAY this week, whether that be soup, salad, sandwich, hot meal, it's gotta be made up mostly of veggies! Need to cut down on sugar? Try having one sweet a day (a serving) for every OTHER day. This will help bring down your sugar cravings! And how's about breakfast? Do you skip it? This week, your goal is to wake up, have a glass a water to rehydrate, AND have a healthy breakfast. Whether that be eggs and toast, oatmeal or a quite protein bar or shake, you gotta start the day off right with ENERGY!!

SO ya get the drift? There are a ton of goals you can set for yourself this week to be healthier and eat healthier, BUT start with one goal at a time. Adopt that habit until it becomes second nature, then add a new goal to the list. BABY steps are going to get you exactly where you want to be!

Cheat Meal

SO perhaps you've heard the term "cheat meal".....

OR know that we mention this ALOT on the blog.

What's it mean exactly?

Well, "cheat meal" is the term to describe you indulging in your favorite meal, soup to nuts as they say, including dessert and maybe your favorite glass of wine.

Why a "cheat meal" when your being OH so healthy? Well, healthy is GREAT, eating well is GREAT, BUT getting extreme on eating healthy is a RECIPE FOR DISASTER!! Have you ever tried to stop eating carbs to only find yourself at the local bakery scarfing down a donut while ordering an entire loaf of bread.....to be consumed soon after??? That's why MODERATION IS KEY! We need a variety of to foods to keep our body working effectively and healthfully, as well, we need to eat those things in proper portions so we don't give our body tooooo much of what it doesn't need!

 (aka.overeat and it's just gonna store as FAT because  your body doesn't need it)

So besides always trying your best to stay on the healthy side of town, and eating in moderation, paying mind to your serving sizes/portion control, you really need to treat yourself every once in awhile. REALLY, this will help you stay on track in the long run!

You don't want to deprive yourself and binge later.

Now some nutrition gurus may suggest a once a week "cheat day". Personally I feel this is tooooo extreme and a recipe for falling off the food wagon. You do not, and neither does your body, need to be overdosed with bad nutrition for an entire day!! BUT one cheat meal, including dessert and/or your beverage of choice will do just fine. Perhaps the weekend is your "day" or midweek. AND

sure you can recreate your favorite recipes in a healthier way, but sometimes, it's just nice to eat that burger and fries in all it's sloppy glory and finish it with an ice cream cone. Yep, I do it and you can too, AND you can still stay on the healthy track in your B-FIT4U lifestyle. SOOOOOO enjoy your life, enjoy your healthy choices, and enjoy that "cheat meal" once a week to

KEEP YOU ON TRACK! Happy weekend B-fitters!~FoodieGIRL

 

More products to TRY :)

So whether you have kids at home or not, we are loving the KIDFRESH Products, for ourselves and our little people! So it is definitely worth a mention for YOU to TRY, too! In particular, the chicken nuggets are simply GRAND! 11g of whole grain in the breading, no antibiotics used on their chickens, and less sodium and fat then most freezer brand, store-bought nuggets. Because let's GET REAL here, we don't always have time to make things from scratch, SO these are a brilliant way to get a quick dinner on the table!  But don't just try the nuggets, their other frozen meals are a GREAT go-to every once in while, when you are BUSY, your kids are BUSY and you're just well BUSY and want to EAT HEALTHY!! Oh wait and did we mention they hide veggies in their meals? YEP! Come on you know you want to TRY :) Check out their whole list of products at: http://www.kidfresh.com/our-products/

What are we eating today?

Did you start out with a healthy breakfast? Good nutrition starts with a healthy breakfast! Something to keep you running ALL morning long (that is until your mid-morning snack) AND something to satisfy you until lunchtime. Eggs, lowfat breakfast meats (turkey sausage/bacon) whole grain cereals, fruit, oatmeal, cream of wheat....are all GREAT ways to start your day off right! SO WHAT ARE WE EATING TODAY?

Special K PROTEIN is our NEW FAVE!! 10g of PROTEIN 3g of FIBER!

 

It really does fill you up, is good for you and YUMMY!

And it's wonderful topped with your favorite fresh fruit, berries, or bananas.

 

So when you're at the store this week, pick yourself up a box and get your healthy on!

 

Your Calorie Day

Looking to slim down but not quite sure how to do it? Knowing where your calories come from (and how quickly they add up!) is the BEST way to keep yourself on track and/or lose weight! Try logging your food for one week to see how many calories you are getting a day. REMEMBER your calorie intake depends on your activity level and weight. AND if you want to lose weight you must cut your daily calorie intake so that the total is less than the calories you are burning (activity/workout) Click on link below to see how many calories you need to lose weight.
 And very important:  As a rule of thumb, you never want to exceed a deficit (or eat less than) 1000 calories lower than the amount of calories you burn. The absolute minimum calorie intake should be 1200 for women and 1500 for men.

Caloric Needs

The number of daily calories a woman needs to maintain her current weight or to attain a healthy weight depends on her age and activity level. A moderately active woman needs about 2,200 calories a day up to age 25. Then, until she reaches age 50, she should get 2,000 calories a day and taper down to 1,800 calories a day from age 51 on. Sedentary women ages 19 to 25 need 2,000 calories a day; sedentary women ages 26 to 50 need 1,800 calories a day and sedentary women ages 51 and over need 1,600 calories a day. Very active women ages 19 to 30 need 3,000 calories a day; very active women ages 31 to 60 need 2,200 calories a day; and active women ages 61 and over need about 2,000 calories a day.

CALORIE COUNT TO LOSE WEIGHT:
http://caloriecount.about.com/tools/calories-goal
 

Philly CHEEESESTEAKS!

So I just needed something ooooey gooey yummy cheesy salty this weekend...AND came across this recipe for an Open-faced Philly Cheese Steak that TOTALLY ROCKED the bill! It hit all the high notes on what I was craving AND at 470 calories, it fit perfectly into my day without rocking the calorie boat for the weekend! I mean some "phillies" can cost you up to 1,000 calories....or more! So unless you're visiting "The City of Brotherly Love" (Philadelphia ;) and are trying the real thing in the real city, then save those calories with this great knock-off! You're Rocky will totally be saying "Yo Adrienne, this is the real deal!" ENJOY!

(and P.S. This is a GREAT Dinner idea this week, EASY AND FAST!)

Open Face Philly Cheese Steak (courtesy of Ellie Krieger)
http://www.elliekrieger.com/open-face-philly-cheese-steak-sandwiches

Weekend Warrior PART DEUX

Hellooooo Friday, how I've missed you since last week!

Are you ready to relax into the weekend and ENJOY YOURSELF? Me toooooo!

But don't forget, you're a "weekend warrior" (see blog from last friday ;)

but briefly to remind you.....this means you need to stand up for your healthy! NOT JUST DURING THE WEEK but ALL weekend long! Sure, have your* cheat meal or *cheat sweet this weekend, but MINDFULLY EAT your HEALTHY the rest of the time, WHY? Because you have adopted a HEALTHY LIFESTYLE and YOU NO LONGER WANT TO YO YO DIET! So stay B-FIT4U this weekend, just like you do during the week, and take time to RELAX, too! Mind Body and Soul!

 

 

LOVE THESE LITTLE CRISP CRACKERS! Great for a quick snack but even BETTER on a salad for some extra crunch!! ENJOY!

"Everything" Parmesan Crisps

(courtesy of Ellie Krieger)  

2/3 cup finely grated Parmesan cheese (2 ounces)
1 teaspoon all-purpose flour
2 teaspoons sesame seeds
1 teaspoon poppy seeds
1 teaspoon dried minced onion
½ teaspoon garlic powder


Preheat the oven to 350 degrees. Line a baking sheet with parchment paper.
In a small bowl mix all of the ingredients to combine. Spoon heaping teaspoons of the mixture onto the prepared baking sheet leaving a couple of inches between each mound. Then use your fingers to pat the mounds down, spreading them so each is about 2 ½ inches in diameter. Bake in the oven until they are golden brown, about 8 minutes. Allow them to cool completely on the baking sheet before removing them carefully. Crisps may be made up to two days ahead and stored in an airtight container at room temperature.


Makes 8 servings
Serving size 2 crisps


Per Serving: Calories 40; Total Fat 2.5 g; (Sat Fat 1.5 g, Mono Fat .76 g, Poly Fat .35 g) ; Protein 3 g; Carb 1 g; Fiber 0 g; Cholesterol 5 mg; Sodium 110 mg

 

 

 

 

*cheat meal or cheat sweet* is enjoying something in it's original glory, no counting calories here, just enjoy, it will help you stay on track in the long run!

Vegan MAC, cause we love you!

SOOOO you just found out your lactose intolerant (or maybe you are ready to embrace a vegan lifestyle free of all animal products) whichever the case you know what happens next...... vivid beautiful memories of your cheese eating past flash through your mind. That girls night out when you fell over yourself into that vat of mexican cheese dip after one TWO many margaritas, or the wine on that lovely date that paired so perfectly with the cheeeese plate, and the cheeseburgers at your fave dive bar, grilled cheese on a lazy sunday, and cheese on cheese on cheese and.......will you ever be able to face dairy again without the inevitable bloated, sharp belly pains that love to accompany a food intolerance???

YES, YES YOU CAN!!

We've been working tirelessly to come up with a great vegan "cheese" sauce (non-dairy) that you can use on anything! From our Vegan Mac, pictured above, to your veggies, casseroles, potatoes, or as a dip for your favorite tortilla chips, and it's soooooo easy!! So don't think your cheese days are over, just improvise (and save some fat, cholesterol and calories, too with our non-dairy version!)

"Cheese" Sauce (top picture)

1 package of SILKEN TOFU (you want the soft stuff "silken" or you won't get a good consistency)

1/3 cup Almond milk

1 package of Daiya Vegan Cheddar Shreds "cheese"

1 cup of Vegan Parmesan

3 TBS Vegan Butter (smart balance or earth balance)

salt, pepper, garlic, onion powder

Place SILKEN (soft version)TOFU in a blender and blend until smooth like a smoothie.

Melt 3 TBS vegan butter into a sauce pan

Add blended tofu and 1/3 cup almond milk

Once warmed through whisk in Vegan Parm and  Vegan Cheddar shreds until you get a smooth delicious consistency. Add salt, pepper, to taste and a pinch of garlic powder and onion powder AND YOU GOT "CHEESE" SAUCE!

(feel free at this time to make a variation like if you LOVE mexican cheese dip, add chopped jalapenos

 and TBS of taco powder to make a dip. Or add a cup of frozen spinach and canned artichoke hearts to make a spinach parmesan dip)

****adding tofu not only adds a silky creaminess without the dairy to your dishes, BUT it adds PROTEIN TOO!! ***

VEGAN MAC

Make a box of macaroni noodles (perferably whole wheat version or a mix of) according to package directions, drain. Add to cheese sauce and toss through. ENJOY!

(add chopped tomato, boiled broccoli or spinach to add some diversity to your mac and cheese and veggie power punch!)



Trust me, you're gonna love it!

Have we steered you wrong yet?
So trust us when we say, you're going to LOVE THIS!
Ok, here it goes, now don't roll your eyes or shrug this one off as crazy talk BECAUSE today we're talking about TOFU!! I know, I know, just the word has a terrible connotation of tasteless, spongy, mass of what? Not to mention, it's the butt of soooo many jokes. BUT ironically,  that's the thing, you want a smaller butt, and yet you won't even pick up the "thing" that everyone is making the
"butt" of a joke that could indeed make your butt smaller! Ok, I know funny stretch there, but seriously folks, TOFU is going to be your NEW HEALTHY GO TO! YES YES YES!

I mean if we can be sooooo enthusiastic about it, so can you!! Perhaps you've never tried TOFU, or you've had it, but simply in the wrong way, where indeed it did not taste good. BUT here we are to debunk what you thought about TOFU in the past and get you going on this alternative protein.

Now like all things we recommend eating this in moderation, and we are not saying leave out your other protein sources! But as we always say VARIETY IS THE SPICE OF LIFE, so why not try something different like TOFU every once in awhile, instead of chicken in your favorite dish.
And remeber TOFU is a processed product of soybeans, and if you're reading up on what their saying good and bad about SOY these days here's a handful of advice from "STRAIGHT TALK ABOUT SOY" to help you in your decision.

Eat soy in moderation. Soybeans, tofu, and other soy-based foods are an excellent alternative to red meat. In some cultures, tofu and soy foods are a protein staple, and we don’t suggest any change. But if you haven't grown up eating lots of soy, there's no reason to go overboard: Two to 4 servings of soy in different products a week is a good target; eating more than that likely won't offer any health benefits and we can’t be sure that there is no harm.

 

So unless you have a bad reaction to soy, go ahead and enjoy tofu once or twice a week. Fry tofu, if you want; that's what many Asian cooks do. Have it as a savory or sweet, with meat or without, as part of a varied diet with lots of vegetables, legumes, grains, and fruit.
Finally, if you're eating tofu because it's suppose to be healthy but you don't really like its taste, maybe you should try new ways to prepare it. If that doesn't work, tofu may not be for you.
Healthy eating should not be about deprivation. If tofu is part of your diet, it should be a delicious food to you, not a denial food. Life is too short.


Ok so some great advice, basically MODERATION since SOY seems to creep up in so many ways from our drinks, protein shakes and bars and foods and like anything can turn into something not so good for you if eaten out of control.

NOW back to how we prepared TOFU last night and HOW DELICIOUS IT WAS!!

ROASTED TOFU
1 package of  extra firm TOFU chopped into bite size cubes
Toss liberally in 1 TBS olive oil, salt, pepper, garlic powder and 2 TBS of lowfat mayo. (about 1/2 tsp of each seasoning)
Place on a baking sheet that has been sprayed to prevent sticking and roast that TOFU for 30 minutes on 450, making sure to flip TOFU pieces over aftr 15 minutes to evenly brown both sides.

Serve on salad, in stir fry, with a dipping sauce, or over rice. We tossed in an Asian sweet chili sauce with veggies and it was SOOOOO GOOOD! ENJOY!~FoodieGIRL

Healthy = FLAVORFUL

Eating healthy does not mean, we repeat, does not mean eating boring steamed vegetables with a side of steamed chicken.........
That is like soooooooo back in the day, wouldn't you say? When healthy meant deprivation, boring, tasteless food to help you get skinny, paying no attention to the fact that no one could ever eat like that forever. (at least not without going on some crazy binge at some point) and skinny? What is that? Let's be HEALTHY FIRST, and those beautiful curves of yours, celebrate them HEALTHFULLY! Everyone has a different body shape, CELEBRATE YOURS!!

SOOOOO remember...... healthy means VARIETY, FLAVORFUL, BOLD FOOD! Things you WANT to EAT, so you stay on track with WANTING TO BE HEALTHY. Sure go ahead and steam your veggies to get their maximum vitamin potential BUT then toss them in an Asian sweet chili sauce, or go really bold, grilling your chicken with a side of peanut dipping sauce, and grilled pineapple. And don't forget your grains....how's about zesting some lemon, a bit of good olive oil and some fresh basil into that quinoa or brown rice.....DELICIOUS!! Experiment with your spices when it comes to your food, flavoring things with fresh herbs (dry are good, too!) citrus (oranges, lemons and limes pair great with poultry and fish, as well as veggies) but most importantly CELEBRATE YOUR FOOD WITH FLAVOR and "healthy" will be the happiest word in your vocabulary!

EASIEST LEMON BASIL CHICKEN
 (we love this recipe because it's soooo easy, so flavorful and you can make a bunch to slice and eat throughout the week on salads, sandwiches or enjoy as is for a beautiful dinner paired with roasted vegetables and rice or potatoes, cous cous, quinoa or noodles)

 

• 4 boneless chicken breast halves, without skin
• ...............................................................................
• Marinade
• 3 tablespoons fresh chopped basil, or 1 tablespoon dried basil leaves
• juice of 2 lemons, or about 1/3 cup
• 1 tablespoon olive oil or canola oil
• 4 cloves garlic, chopped
• ................................................................................
• fresh basil or fresh parsley for garnish

Put chicken breasts between sheets of plastic wrap; gently pound to even thickness for even and quick cooking. Combine marinade ingredients in a plastic food storage bag; add chicken and refrigerate for 1 to 2 hours. Heat an oiled grill pan, grill rack, or broiler pan. Arrange chicken on hot pan or rack and grill or broil for about 10 to 12 minutes, turning often. Serve with fresh basil leaves or parsley, if desired.
Serves 4.

To Carb or not to Carb that is the question.....?

Hmmm, I'm just not sure how I feel about a commercial I keep seeing on TV.....

First let me say, I am not one to rant and rave about advertising....well that is not to say that I don't have an opinion, I mean advertisements are meant to make us stand up and notice, evoke some sort of response, right? So we buy the product or use the service. But in general I am light-hearted and usually find the funny in most advertising.

BUT with that said.....this 1-800 DENTIST advertisement has this foodie nutrition coach ANNOYED.

 Have you seen it?

 

The set-up is this......a slightly more curvy woman in workout gear, sitting next to her slimmer "friend", also in workout gear. The curvier woman is talking about how she broke a filling on her tooth when eating a salad with a crouton on it (thus the dentist commercial aspect)....to which the slimmer "friend" says, "well you shouldn't of been eating carbs" UH.....I get it....they're working out, ha ha ha (said sarcastically) it's supposed to be funny, BUT I just think I am taking issue with the fact that this commercial is depicting curvier wth carbs. Like "if you eat carbs, you won't ever be the skinny girl"

 

UGH!!! DOUBLE UGH!!!

Who wrote this stupid advertisement??????

LISTEN, we all have carb issues sometimes, like maybe that time of the month, or maybe you are an emotional eater, or it's your "go to" before a veggie. And by issue, I mean overeating them and not eating a variety of other foods throughout the day.

BUT we need carbs to effectively keep our bodies running!!

Carbs get a bad rap because in the past, there wasn't enough info about what kind of carbs work best. That is.....whole grains people!! Sure you can eat a baquette that's white, or a regular potato, BUT you also need those good for you grains, that keep you fuller longer because they are filled with fiber, again great for you! Not to mention the vitamin aspects, etc.

SO EAT YOUR WHOLE GRAINS, AND YES YOU CAN STILL BE HEALTHY AND FIT!

CARBS don't equal curvy if you eat them the way they are intended like everything else

 IN MODERATION.

 

Leaving out Carbs from your body can contribute to:

Lack of Fiber, Muscle Loss, Bad Memory Function.

 

Carb is not a dirty word, but a much needed ingredient in your healthy lifestyle. Whole grains are your friend, keep them close to you along with your greens, veggies and legumes.

VARIETY is your new diet!

 

 

Weekend Warrior

The BIGGEST challenge for you this week is the weekend!

WHY?

 Because most overeating happens over the weekend....we're a little more relaxed, we have time to go out on that date with friends we've been waiting for all week, or we're at the movie theatre with a supersize soda and popcorn. See? Easy to overeat, BUT not an excuse. If you can master your healthy lifestyle even over the weekends, you are on your way to that fabulous beach body you've always wanted, that much closer to those skinny jeans you've been wanting to buy, and even more important a HEALTHIER YOU who has FINALLY STOPPED YO YO DIETING!

 

Don't let your weekly hardwork be sabotaged over the weekend with overeating!

 

You've worked toooooo hard this week to mindfully eat, practicing portion control, and getting your veggies in, even taking the stairs instead of the elevator.

The weekend is only 3 days

 (we like to count friday, 'cause happy hour starts at 5pm ;)

Don't let 3 days be your biggest enemy, let it be your best friend that cheers on your healthy B-Fit4U lifestyle!

 

WEEKEND TIPS FOR STAYING ON TRACK

 

Don't forget your workout

Allow yourself that one "cheat" meal, but just one! 

(this will help you stay on track if you have some dessert to look forward to)

Portion control all your other meals, watch those servings!

Don't skip breakfast

 DRINK WATER THROUGHOUT YOUR DAY

(sometimes we are thirsty when we think we're hungry, stay hydrated)

Bring a 100 calorie bag of popcorn to that movie date, and a lollipop

( you just saved yourself thousands of calories and salt/sugar!)

Keep those alcohol beverages under control, 2 at the most in a sitting

YUMMY

Another recipe to keep you happy, trim and satisfied in the New Year!

We LOVE this chicken salad for two main reasons...ok maybe 3.....it has greek yogurt in it, a touch of curry and it's lowcal. A great item to make a big batch of and keep in your fridge throughout the week to dollop on salad or in a whole wheat pita. So fresh and delicious, you'll surprise your inner critic who always thought, "Healthy must not taste good". Wrong again little critic, wrong again....

Curried Chicken Salad

 (courtesy of Ellie Krieger)

Ingredients

• 1 cup low-sodium chicken broth
• 1 cup water
• 1 1/4 pounds boneless skinless chicken breast halves, no more than 3/4-inch thick
• 1/4 cup sliced almonds
• 1/2 cup nonfat plain yogurt
• 2 tablespoons mayonnaise
• 1 teaspoon curry powder
• 1 cup halved red grapes
• 1/4 cup chopped cilantro leaves
• Salt and freshly ground black pepper
• 5 ounces mixed greens (about 5 cups lightly packed))
• 1 tablespoon extra-virgin olive oil
• 1 teaspoon lemon juice

Directions

Bring the broth and water to a boil in a medium saucepan. Add chicken to broth and simmer, covered, for 8 minutes. Turn the heat off and let chicken stand in the cooking liquid, covered, until cooked through, about 20 minutes. Remove the chicken from the broth and cool completely in the refrigerator. Cut into 1/4-inch dice. Toast the almonds in a small dry skillet over medium-high heat until fragrant and beginning to turn golden, 2 to 3 minutes.

In a large bowl, stir together the yogurt, mayonnaise, and curry powder. Fold in the chicken, grapes and cilantro and season, to taste, with salt and pepper.

In a large bowl, toss the greens with the oil, lemon juice and salt and pepper, to taste. Arrange the greens on 4 individual plates, top with a scoop of the chicken salad and sprinkle with the almonds.


SERVES 4
Calories: 325
 

5 Easy Steps

This time of year can be soooo confusing to anyone trying to lose weight....

Get healthy, and/or just change their lifestyle for the better. I mean, with everyone on every morning talk show throwing out diet and exercise advice, where do you start???

 

Bottom line is this....

you want to be the best version of you, not your friend, or your neighbor or that diet guru selling you a 5 minute ab workout that they have been doing for years. Ya dig? ;)

 

This is your year of SMALL CHANGES, BIG RESULTS!

Your best body doesn't come from not eating carbs for the next 3 weeks to find yourself cranky, depressed and dreaming about robbing a bakery....

 

It comes from small changes overtime that will, we repeat WILL produce results.

BUT you have to adopt these new changes and stick with them. SO let's start here with 5, that's right, just 5 steps to your best healthy self.

 This year let's

 B-FIT4U!

 

1. eat in moderation. look at the serving size on a label and stick with it. don't feel guilty for having chips every once in awhile, BUT do stick to the serving size and you can have those chips!

2. vegetables...eat them, embrace them and put them everywhere and anywhere you can, in your eggs, in a baggie to munch on during your commute, even munch on a plate of them while you're cooking dinner. but eat them, as no one ever got overweight eating a veggie, and duh, they are really good for you!

3. eat a variety of foods. you don't want to miss out on any essential nutrients that will keep your body healthy and strong. don't leave out fruits, veggies, complex carbs or protein. variety is the spice of life!

4. don't skip your carbs. everything in moderation and you need those complex carbs to give you energy! so no skipping certain food groups! but remember multigrains are best and stick to a serving!

5. Sleep. get it anyway you can, but take time to relax, breathe and get those zzzzz's! this is one of the key ingredients to battling those cravings for salty and sweet, no good for you snacks. so no excuses, turn off those electronics and go to bed!

Brrrrrrr.....SOUP'S ON!

There seems to be a winter chill in most places today, and that makes the perfect excuse to pull out your pots and pan and make a BIG batch of soup!
Soup is filling, good for you and very, very figure friendly! It should definitely be on your "go to" list when it comes to nutrition and losing weight in the New Year! Low cal, lowfat, and  seriously a great way to satisfy your hunger anytime of the day (and one of our favorites to keep our hunger at bay before dinner) Not to mention you can get a ton of vegetables in one serving! And did we mention, when you make soup, you can freeze it in individual servings to pop into your microwave anytime? YEP, it's a great way to feed your hunger and lose weight! Try one of our favorites, full of good for you greens, fiber rich beans, and lowfat turkey sausage. YUMMMMY~FoodieGIRL

AND don't let the long ingredient list make you cringe, this soup is as easy as throwing everything into a pot, so what are you waiting for??
KALE, WHITE BEAN and TURKEY SAUSAGE SOUP

Ingredients:
1 pound Italian turkey sausage (casing removed) (for a quick version, you can buy turkey sausage crumbles already cooked)
1 tablespoon olive oil
1 onion (chopped)
2 cloves garlic (chopped)
2 stalks celery (chopped)
2 carrots (chopped)
1 28 ounce can diced tomatoes
1 15 ounce can white beans
1 bunch kale (chopped)
1/2 teaspoon oregano
1 bay leaf
1/4 red pepper flakes (optional)
salt and pepper to taste
1 parmigiano reggiano rind (optional) (you can always sprinkle some parmesan on for taste and garnish at the end too)
* chicken stock
1 handful parsley (chopped, optional)
* parmigiano reggiano (grated, optional)

Directions:
1. Brown the sausage in a large pan and set aside.
2. Heat the oil in the same pan.
3. Add the onions and saute until tender, about 7-10 minutes.
4. Add the garlic and saute until fragrant, about 30 seconds.
5. Add the sausage, celery, carrots, tomatoes, white beans, kale, oregano, bay leaf, red pepper flakes, parmigiano reggiano rind.
6. Add enough chicken stock to cover.
7. Bring to a boil, reduce the heat and simmer for 30-60 minutes.
8. Remove the bay leaf and parmigiano reggiano rind.
9. Serve garnished with chopped parsley and grated parmigiano reggiano

Welcome Back (and all that good stuff!)

Welcome Back, B-fitters!

We hope you've had a restful and fun Holiday and are ready to start a New Year revived and fresh! This is your year to shine, inside and out! So let's start with the basics......small changes equal BIG results, and you're ready to  B-FIT4U!!

 

Now, you know how we play around here....if we have said it once, we've said it twice..."don't be a cliche' this New Year!" What do we mean? Don't go head over heels to the gym and starve yourself this month....that's what everyone else is doing, and you know what? They will stop doing it come February because they are not making realistic goals, but dieting. What you need to do is B-FIT4U everyday! This is NOT A DIET! You created a lifestyle change for yourself last year that included eating well and getting out there and moving (AND taking care of your mind....just breathe) SOOOOO this NEW YEAR, continue on that journey to Being-FIT4U! Whether you fell off the food wagon during the Holidays, or you clung onto your new healthy lifestyle change with great gusto, you are ready to do more, be more, experience more!

GET OUT THERE AND MOVE EVERYDAY, EAT RIGHT AND FEEL GOOD!

And here's a reminder of our handy dandy checklist to keep with you to get you back on track this January!

 

 

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 by writing down what you eat each day for 1WEEK!