Keep it Simple!

Hello B-Fitters!!

 In the interest of your busy lives, we are keeping it Simple TODAY with our favorite easy crockpot meal.....Chicken Stew! Full of protein, fiber and delicious goodness, it's going to be your new favorite dish. And did we mention, it's only 3  ingredients. Yes KEEPING IT SIMPLE!

Chicken Stew

1lb of chicken breasts, chopped into bite size pieces
1 bag of frozen mixed vegetables
2 cans of chicken gravy
salt/pepper

Combine all ingredients in a crockpot and place on low for 5-6 hrs, or until chicken is cooked through. Scoop out an ample spoonful and serve over brown rice or a lowfat Pillsbury biscuit., see below(cook or bake separately right before serving according to package directions.
And add a mixed green salad to round out meal!

Feeling Emotional?

 

 

Feeling Emotional? Need to find out why you immediately turn to food and how to stop it?........ You may be using food to “medicate” yourself in response to an emotional stimulus, and for that first moment, eating might take your mind off your problem. But in addition to the problem that caused your emotional eating, you’ll also feel guilty and unhappy about what or how much you have just eaten, which compounds the problem exponentially.

Emotions that cause overeating:

• Angry
• Sad
• Ashamed
• Disgusted
• Scared
• Lonely
• Jealous
• Restless
• Bored

What are you really hungry for? What void in your life are you filling with food?

Think before you eat…….

• When you have the overwhelming urge to eat something, try to stop and ask yourself if you really want that particular food or if you want to eat purely out of habit, or to satisfy some type of emotional hunger. This stop-and-think technique genuinely helps raise awareness and becomes much easier to use as you get used to it. Switching your kitchen around helps, too because when you move foods to different shelves and cupboards, you’ll force yourself to pause before you eat. AND it starts in the GROCERY STORE! If you don't buy it, then it's not there to tempt you at home. DON'T GO GROCERY SHOPPING HUNGRY!

B-FIT4U weekend!

It's the weekend! Time for your little "cheat" meal...and this one could be dessert! Ok, it is dessert or a really naughty breakfast or afternoon snack, BUT it's B-Fit4U! So enjoy...in moderation and have a great weekend!

Double-Chocolate Waffles a la Mode

1/3 cup all-purpose flour
1/3 cup whole-wheat pastry flour or regular whole-wheat flour
1/3 cup natural cocoa powder
1/3 cup granulated sugar
¾ teaspoon baking powder
¼ teaspoon baking soda
¼ teaspoon salt
1 large egg
2 tablespoons canola oil
½ cup plain low-fat yogurt
½ teaspoon pure vanilla extract
¼ cup bittersweet chocolate chips
1 ½ cups vanilla frozen yogurt
2 cups fresh raspberries (9 ounces)
Preheat a waffle iron (on a medium-low setting, if possible). In a large bowl, whisk together the all-purpose flour, whole-wheat flour, cocoa powder, sugar, baking powder, baking soda, and salt. In another large bowl, whisk together the egg, oil, yogurt, and vanilla extract. Stir the dry ingredients into the wet, mixing only enough to combine them. Then stir in the chocolate chips.
Cook the batter in the waffle iron according to the manufacturer's instructions (the batter will yield two 8-inch Belgian waffles).
Cut the waffles at their seams and portion them evenly onto 8 dessert plates. Top each with about 1/3 cup frozen yogurt and ¼ cup raspberries.
Makes 8 servings
Serving size: ¼ Belgian waffle, 1/3 cup frozen yogurt, and ¼ cup raspberries
Calories 220; Total Fat 9g (Sat Fat 3g, Mono Fat 3.1g, Poly Fat 1.3g); Protein 5g; Carb 32g; Fiber 4g; Cholesterol 35mg; Sodium 200mg

3pm Sweet Tooth!

Ok, so I have a sweet tooth...... yes, well it's really like sweet "teeth" if we're being honest! And it LOVES to call me to the kitchen pantry around 3pm everyday. It's kinda annoying really when you're trying to eat healthy, right?....And actually EVERYONE has that time of day when the munchies, or the sweet tooth calls,. AND DO YOU KNOW WHAT? This is OK if you know how to feed it, the healthy way!! See there's lots of sweet and salty treats that don't have to break your B-FIT4U lifestyle AND snacking on smaller meals can actually keep you on track from overeating at your regular mealtime, later! SO here's two snackaroooos that can keep you on track, whether you're salty or sweet (or a combination of both!)

Cherry Vanilla Oatmeal (courtesy of Ellie Krieger) 

3 ½ cups of water
¼ teaspoon of salt (optional)
2 cup old fashioned oats, or quick-cooking rolled oats
1/2 cup of dried cherries
1 teaspoon of vanilla extract
¼ cup of cherry jam, or to taste
1 cup low-fat milk, or to taste

Combine the water, salt (if using), oats and cherries in a medium sized saucepan. Bring to a boil, reduce the heat to low and simmer, stirring a few times, until the oats are tender, about 5 minutes for old fashioned oats, or 1 minute for quick-cooking oats. Remove from the heat. Stir in the vanilla extract and cherry jam. Divide the oatmeal between 4 serving bowls, pour ¼ cup of milk over each bowl, and serve.

Makes 4 servings
Serving size: 1 ¼ cups

Calories 280; Total Fat 4g (Sat Fat 1g, Mono Fat 1g, Poly Fat 1g); Protein 8g; Carb 56g; Fiber 4g; Cholesterol 4mg; Sodium 35mg

Garlic “Fries”

3 cloves garlic, minced (about 1 tablespoon)
2 tablespoons canola oil
3 large baking potatoes
1/2 teaspoon salt, plus more to taste
Cooking spray
1 tablespoon finely chopped fresh flat-leaf parsley

Preheat the oven to 450°F.

Heat the garlic and oil together in a small saucepan over medium heat for 2 minutes. Strain the garlic from the oil with a small mesh strainer. Set both garlic and oil aside.

Cut the potatoes in to 1/4-inch-thick matchsticks. In a large bowl, toss together the oil, potatoes, and salt. Coat a baking sheet with cooking spray and spread the potatoes onto it in a single layer. Bake until golden and crisp, about 35 minutes.

Remove the potatoes from the baking sheet with a metal spatula. In a serving bowl, toss with the parsley, reserved garlic, and salt to taste. Serve immediately.

Makes 4 servings
Serving size: 3/4 cup

Per Serving:
Calories 270; Total fat 7g (Sat fat 0.6g, Mono fat 4g, Poly fat 2g); Protein 6g; Carb 47g; Fiber 3.5g; Cholesterol 0mg; Sodium 304mg

Comfort Eating...

Comfort eating at its healthiest finest!
 So many of you have told me, "I am just overeating this winter, it's cold out, kids are home from school, and I am just eating all day long!" I get it, and there's a simple remedy to help you! FIRST, go back to interval eating every 3 hours, that 3 meals, 2 snacks, no eating after dinner. This will keep you from grazing all day long, if you're eating by the clock. Second, make one snack choice fruits and veggies and the other can be you're "carby" snack (pretzels, crackers, chips, etc) of course keep both of these things portion controlled, as well as your meals.
Start with these two small steps, and you'll be back on track in no time!
AND don't forget, you can still eat your comfort foods, just do it once a day, maybe at dinner? And keep that portion controlled. That is one serving! YOU CAN DO IT! Spring is almost here, and you're going to want to ditch that oversize sweater and get out there and feel the sun all over!

Here's that comfort recipe to keep you to a serving, ENJOY!

Chicken Pot Pie with Phyllo Crust

Cooking spray
1¼ pounds boneless, skinless chicken breast halves, cut into 1/2-inch chunks
1 teaspoon salt
½ teaspoon freshly ground black pepper
2 tablespoons olive oil
2 leeks, bottom 4 inches only, trimmed, washed well, and chopped
2 stalks celery, chopped (about 1/2 cup)
2 medium white potatoes, left unpeeled and cut into 1/2-inch pieces
½ pound fresh green beans, trimmed and chopped into 1/2-inch pieces
2 cloves garlic, minced (about 2 teaspoons)
1½ cups nonfat milk
1/3 cup all-purpose flour
2 cups low-sodium chicken broth
1 cup peas, thawed if frozen
2 tablespoons chopped fresh flat-leaf parsley
1 tablespoon chopped fresh thyme
3 sheets frozen phyllo dough, thawed
2 tablespoons freshly grated Parmesan cheese

Preheat the oven to 350˚F. Coat 4 individual-size baking dishes with cooking spray.

Season the chicken with ¼ teaspoon of the salt and ¼ teaspoon of the pepper. In a large nonstick skillet, heat 2 teaspoons of the oil over medium-high heat. Add the chicken and brown, about 2½ minutes per side. Transfer the chicken to a plate.

Add 2 more teaspoons of oil, the leeks, and celery to the pan and cook, stirring a few times, until the vegetables begin to soften, about 3 minutes. Add the potatoes, green beans, garlic, and the remaining ¾ teaspoon salt and ¼ teaspoon pepper and cook for 2 minutes more, stirring to combine everything. Add the milk. Stir the flour into the broth until dissolved and add to the pan. Cook, stirring, until the mixture comes to a boil. Reduce the heat to medium-low, cover, and simmer, stirring occasionally, for 10 minutes. Stir the chicken, peas, parsley, and thyme. Spoon the mixture into the baking dishes.

Put the remaining 1-2/3 tablespoons oil in a small bowl. Unroll the phyllo dough and cut it into quarters. Place a quarter-sheet on top of each baking dish and brush with the oil. Repeat layering with all three layers. Tuck the edges of the phyllo into the dish rim. Sprinkle the top of each pie with the Parmesan.

Place on a baking sheet and bake until the filling is bubbling, about 30 minutes. Serve hot.

Serves 12
Serving size: 1 pot pie

Per Serving:
Calories 585; Total Fat 13 g; (Sat Fat 3 g, Mono Fat 7 g, Poly Fat 1.5 g) ; Protein 50 g; Carb 70 g; Fiber 8 g; Cholesterol 88 mg; Sodium 960 mg

A Plant Based Healthy Menu,Why not?

SOOOO thrilled about this new cookbook I just picked up over the weekend....

Mayim's Vegan Table

You remember Blossom, right?? From the hit TV show Blossom back in the early 90's? Ok kids, if you don't remember, Google it! It was soooo cute! Ok, soooo this is the thing...that's the actress (see above pic of cookbook) who played Blossom! And she's Vegan (no animal products eaten here) AND she's a busy mom, business woman, actress AND just really a hardworking person like YOU and ME! And so her cookbook is AWESOME!! It's reader friendly, easy recipes that are quick and some really great photos, too! (So you can see what delicious thing you're making.) It's really a winner all around in your B-Fit4U Lifestyle!! (I'm excited, can you tell?)

 

AND not sure about Vegan?? Well, think of it this way, WE ALL NEED MORE VEGETABLES IN OUR HEALTHY LIFESTYLES.  SO if you don't want to live a totally plant-based life, that's ok, but look towards the VEGANS to help you claim some more plant-based (veggie deliciousness) into your everyday food consumption!! IN other words, LET THE VEGAN help you GET YOUR VEGGIES!! Oh and did I mention she has some really YUMMY sweet treats in there, too? Yep, really really yummy ones with chocolate and.......well you go take a looksy and order yours today! And let a Vegan lifestyle help you to stay trim, healthy, lower your cholesterol, give you more energy and well you know....................................B-FIT4U~FoodieGIRL

 

The Marriage of Tacos and Pizza, Can I get an AMEN?!

Loving these quick and EASY Taco Pizzas!!

Eating healthy during your busy week, doesn't have to be difficult with recipes like these! You'll even love the leftovers

(if you have any!)

 

 

 

Taco Pizzas

8 small corn tortillas (6 inches in diameter)
2 tablespoons canola oil
4 scallions
3 cloves garlic
1 tablespoon chili powder
½ teaspoon ground cumin
½ teaspoon dried oregano
½ teaspoon salt
¼ teaspoon cayenne pepper
¾ pound lean ground turkey
1 ear fresh corn or 2/3 cup corn kernels
½ cup no-salt-added tomato sauce
1 cup canned low-sodium pinto beans
¼ cup low-sodium chicken broth or water
3 ounces pepper Jack cheese (3/4 cup grated)
½ cup reduced-fat sour cream


Preheat the oven to 425F


Brush the tortillas on both sides lightly with 1 tablespoon total of the oil. Place them on 2 baking sheets and bake until crisp, 5-7 minutes. Remove from the oven, leaving the tortillas on the trays.


Meanwhile, heat the remaining 1 tablespoon oil in a large skillet over medium-high heat. Thinly slice the scallions, keeping the dark greens separate, and mince the garlic. Add the scallion whites and light green parts to the skillet and cook until translucent, 2 minutes. Add the garlic, chili powder, cumin, oregano, salt, and cayenne and cook for 1 minute more.


Place half of the scallion-spice mixture in the bowl of a small food processor and set aside. Add the turkey to the remaining scallion-spice mixture in the skillet and cook, breaking the meat up with a wooden spoon, until it is cooked through, 4 to 5 minutes. Meanwhile, if using an ear of corn, cut the kernels off. Add the corn kernels and tomato sauce to the skillet with the browned turkey and cook until most of the liquid is absorbed, 2 to 3 minutes.


Drain and rinse the pinto beans and add them, along with the chicken broth, to the food processor. Pulse until smooth, scraping the sides once or twice if necessary. Grate the cheese.


Spread 2 tablespoons of the bean mixture on each tortilla and top with about ¼ cup of the turkey mixture. Sprinkle a heaping tablespoon of cheese on top and bake until the bean puree is warmed through and the cheese is melted, 3 to 4 minutes. Remove from oven and sprinkle with the scallion greens. Cut each pizza into quarters with a sharp knife or pizza cutter and serve each with a dollop of the sour cream.


Makes 4 servings
Serving size: 2 pizzas


Calories 510; Total Fat 22g (Sat Fat 7g, Mono Fat 6.3g, Poly Fat 3.1g); Protein 36g; Carb 47g; Fiber 8g; Cholesterol 65mg; Sodium 540mg

Something REALLY YUMMY!

Need something belly warming on this chilly winter day, BUT want to make sure you're NOT adding extra fat and calories to your waistline? This is one of our FAVORITES!!! So full  of flavor and and delicious nutrition, you're going to think you're cheating! ENJOY!

Sweet Potatoes With Cuban-Style Beef Picadillo (courtesy of self)

                                                                                      

INGREDIENTS

• 4medium sweet potatoes
• 2teaspoonsolive oil
• 1/2cupfinely chopped onion
• 2teaspoonsfinely chopped garlic
• 1teaspoonground cumin
• 1/2teaspoonground cinnamon
• 12oz90-percent-lean ground beef
• 1/4cupdry sherry
• 3/4cupcanned crushed tomatoes
• 1/4cupdried cherries, roughly chopped
• 1/4cuppimento-stuffed green olives, sliced in rounds
• 1tablespooncapers
• 1/4teaspoonkosher salt
• 2tablespoonschopped fresh cilantro, plus more leaves for serving

PREPARATION

1. Heat oven to 425°. Pierce potatoes all over with a fork and place on an aluminum foil–lined baking sheet; bake until tender, 50 minutes. In a large skillet over medium heat, heat oil. Cook onion until soft, 4 minutes. Add garlic, cumin and cinnamon; cook, 1 minute. Add beef and cook through, 5 minutes. Add sherry and cook, stirring, 2 minutes. Add tomatoes, cherries, olives, capers and salt; reduce heat and simmer, 5 minutes; stir in chopped cilantro. Slice open potatoes and mash insides with a fork; divide beef mixture and cilantro leaves among potatoes.

Calories

448 calories per serving, 12 g fat (4 g saturated), 62 g carbs, 9 g fiber, 22 g protein

Spicy, Savory Roasted Veggies YUM!!

A great power-punch of VEGGIES to start your week off! Spicy, sweet and savory and SO EASY to make! Pair with your favorite cous cous medley and/or roasted chicken and you've got dinner....and some great leftovers for lunch the next day!

 

Sweet and Spicy Roasted Vegetables 

 (courtesy of Ellie Krieger)  

½ teaspoon ground cumin
½ teaspoon ground coriander
½ teaspoon ground ginger
½ teaspoon salt
¼ teaspoon ground cinnamon
¼ teaspoon cayenne pepper
1 tablespoon honey
2 tablespoon olive oil
2 small onions
2 medium red bell peppers, seeded and cut into 1 inch squares
1 ½ pound butternut squash, peeled, seeded and cut into 1 inch cubes (about 3 cups)
5 medium carrots, peeled, halved lengthwise and cut into 1 inch pieces
(you can add any vegetables you like, too!)
1 tablespoon fresh thyme

Preheat the oven to 375 degrees.

In a large bowl whisk together the cumin, coriander, ginger, salt, cinnamon, cayenne, honey and olive oil.

Leaving the root end on, cut each onion in half lengthwise and peel it. Then cut each half into 4 wedges so that a piece of the root remains attached to each wedge, holding it together. Place the onion wedges, red bell peppers, butternut squash, and carrot into the bowl with the spices and toss to coat evenly.

Put the vegetables onto a baking sheet in a single layer, place in the oven and cook for 25 minutes. Stir in the thyme and cook for 25 minutes more, until the vegetables are tender.

Tent with foil to keep warm until ready to serve.

Makes 4 servings
Serving size 1 ¼ cup

Per Serving:
Calories 210

Good source of: Calcium, Iron, Magnesium, Niacin, Pantothenic Acid, Phosphorus, Thiamin

An EASY way to get those VEGGIES!

In an effort to EAT YOUR VEGETABLES! We've got the easiest way to do just that!!

STEAMFRESH from Bird's Eye is a quick and easy way to have your veggies anytime of day, all you need is a microwave! So whether you're at home or at work, grab a bag of your favorite veggies and in 3-4 minutes you have perfectly steamed veggies ready to munch! (You steam them in the bag they come in, right in your microwave! No muss, no fuss! )And don't just have them as a side dish at dinner....steam them and toss them in your favorite vinagrette for a flavorful and delicious quick lunch or snack!

Check out all the SteamFresh favorites, including great rice medleys at the Bird's Eye Company:
http://www.birdseye.com/vegetable-products/birdseye-steamfresh

You just need 30 minutes!

Yoga
Pilates
Free Weights
Jump rope
Dancing
Aerobics

What do all these exercises have in common? You can do them at home! So no more excuses for not working out! You don't need a gym, you just need 30 minutes and some sneakers! Yes, you don't even have to dress to impress, Why?  Because you're at home!! Don't know where to start?? Grab an exercise DVD that interests you at your local store and GET MOVING!! And guess what? Unlike a gym membership, this is FREE! No more excuses! MOVE!

5 EASY things you can do TODAY!

Sometimes the thought of losing weight and getting healthy can be soooo daunting! So many "diet" options out there and catch words like gluten free, lactose free, non GMO, local, farm to table, not processed, non hydrogenated, seriously??? Where does one start in their quest for better health???

So we've narrowed it down to 5 EASY things you can do today to get you on the right track to being your best self! B-FIT4U, love those curves, love that smile and give that body good nutrition, one step at a time :)

5 EASY STEPS:
1. Eat breakfast and then eat every 2-3 hrs for the rest of the day, "interval eating" to rev up that metabolism naturally! (that is 3 meals/2 snacks a day)
2. Drink water at every meal
3. Stop using artificial sweeteners
4. Get moving for at least 20-30 minutes a day
5. LOVE yourself!
 

GELATO!!!!

GELATO!! Yep, that's what I said!

 I LOVE ice cream and even more so its richer, creamier cousin, gelato! And frankly, if I've said it once I'll say it a million times, if I ate as much ice cream/gelato as I thought about it, well, let's just say....there'd be no blog ; ) Ya gotta walk the walk if you're gonna talk the talk, ya dig??? So there you have it MY VICE....ICE CREAM! Ya sure there's other things that I crave, but this one, well let's just say, you don't find ice cream at my house often, cause hey, why put the devil in the kitchen only to have him call your name. BUT I do eat it, as a treat of course, and I go out for it more often then have it lying around the house screaming at me, EAT ME! So I suggest you do the same....have a FOOD VICE? Don't keep it around to tempt you ALL the time, just get it ever so often as a treat. OK, now back to why I'm ranting.....

Just discovered a new fun treat that is Gelato

BUT dairy free and almond milk based!!

YES YES YES!! So if you want to avoid the extra fat or cholesterol and/or your lactose intolerant, you will be soooooo HAPPY with this find!! (btw, sea salt caramel is my absolute fav flavor!)

 

It's from the Dream Company and frankly they have so many fun products for you to try, I am posting the link. Easily found right in your regular grocery store, too! They even have rice or soy ice creams, too! And did I mention their dairy free chocolate bars? Absolute Yum, too!

 

SO SNACK SENSIBLY, SNACK SMART! AND TREAT YOURSELF EVERY ONCE IN AWHILE!

http://www.tastethedream.com/products/index.php

Calories DO COUNT!

Calories are just as important as portion control

BECAUSE they add up FAST!

And you could be consuming more than you need and more than your body is able to burn off, leaving you in a cycle of gaining, losing, gaining weight. Leave the yo-yo on the school yard, and start taking control of your food choices. Below is an example of a 1400 calorie day. Notice just how much food you can eat, and yet how quickly it adds up!

 Whatever you've chosen for your total calorie balance for your healthy lifestyle

(some of us need more calories to keep up with our very active lifestyles, while other's may need less calories for various reasons, less excercise, etc)

you should always be aware of how much you're consuming.

EXAMPLE OF A:
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 satiety 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