20 minute RULE!

Have a problem with going for "seconds" at meal time?
Just taking a wee bit more food, after you've already had your portion, can count against your calories for the day, AND inevitably sabotage your weight loss! You're working toooooo hard for that to happen!! Remember 1 portion, 1 plateful, 1 serving!

AND MOST IMPORTANTLY this little TRICK....the 20 minute RULE!
What is it, and how can you use it? When you are done your meal, set your clock for 20 minutes, that is how long it take for your mind to signal your belly, "Hey I'm full!"

We all need a reminder of this! It's easy to fall into an uncomfortable feeling of "overfull", thinking that this is how we should feel at mealtimes. NOPE! You should feel satisfied, done, and full of energy, not slothing it on the couch after a meal ready for a nap, ya dig? (save that for Thanksgiving ;) Train your brain to understand what full is, not "roll me out the restaurant door full", and you will see a difference in that scale in no time!

Just a REVIEW~eating out!

So many of you message me each week about EATING OUT!
I get it, life is busy and sometimes rushing out for meals is your go to....BUT remember cooking a quick meal, being prepared with fresh ingredients from your grocery store is BEST. You want to know what goes into your food...fat and salt can be monitored when you make your own meals. BUT with that said, there are so many quick, healthy options out there, you just have to be prepared to CHOOSE wisely, and never use the excuse that you're eating out to eat unhealthy....unless it's your date night, or "cheat" meal (once a weekend for that is ok :) it will actually help you to stay on track if you have a little FUN with your food every once in awhile!

SO with that said, here you go with a REVIEW of our Eating out TIPS!

10 tips for EATING OUT

 

Eating out on a diet doesn't have to be cause for panic. Sure, you hear about oversize restaurant portions and the plethora of fattening menu choices available all the time, but that doesn't mean dining out will doom your dieting efforts! Just use these 10 simple tips for eating out on a diet:

1.               Cram for tonight's dinner or lunch or breakfast. Many eateries post their entire menu online so you can print it out for reference. If you often eat at "mom and pop" type restaurants that aren't online, call and ask for the menu to be faxed to you, or pick up a takeout menu on your next visit. Highlight the healthiest options for each menu and store them all in a central location. Then, when you are planning your next night out, take the time to decide on your dishes at home before you've been tempted by the sight of other choices.

2.               Order your main dish from the appetizer menu. Not only are appetizers more reasonably-portioned, they will save you some money as well. (This is a great way to save enough calories and cash to split dessert with someone!) Too peckish to be satisfied with just a starter? Order a side salad, too -- the fiber-rich veggies will round out your meal. Soup is super-filling, so it's an awesome appetizer add-on, too (just steer clear of cream-based ones).

3.               Beware these high-fat menu buzz words: Cream sauce, butter, oil, au gratin, breaded, Alfredo, battered or batter-dipped, "with gravy," or smothered. Unless you've spared yourself treats for several days and snacked on salad greens all day, these little "extras" aren't worth the extra calories.

4.               Modify the menu. In my neck of the woods, anything and everything can be batter-dipped and fried, so I make special requests all the time. Many restaurants will take your dietary needs into account so you'll be a happy customer and return. Don't hesitate to request anything on the menu to be prepared in a more diet-friendly and for sauces or dressings to be served on the side. It's not likely that you will be denied.

5.               The meat is on. As tempting as that bucket of fried chicken looked on the commercial before you left home, order poultry steamed, poached, roasted, broiled, boiled, grilled or baked. Ask for skinless chicken whenever possible or remove it yourself. If you do treat yourself to fried chicken, choose white meat as it has fewer calories than dark. Of course, chicken, chicken and more chicken gets old after a while, so if you're asking, "Where's the beef?" allow yourself red meat a few times a week -- just be sure to choose leaner cuts of meat like loin or flank.

6.               Keep tabs on that tubini. Endless pasta at your favorite Italian restaurant may be carb-lovers' heaven (Darn near nirvana for yours truly!), but it's a waist-widening trap for those of us who tend to overeat (How are you supposed to know when to say "when" if they keep bringing more?). As tempting as the great "value" for your money that infinitely-refilling pasta bowl seems, it's certainly not a bargain for your calorie budget. Order a portion-controlled main dish instead. "Ixnay" on the endless breadsticks, too!

7.               "Wrap it up, I'll take it!" You know you're at a nice restaurant when the server takes your plate away and wraps up your leftover food for you at the end of the meal. (And if you're in a really nice restaurant, you'll get the eating out equivalent of a balloon animal -- the tin foil swan!) To ensure you don't leave sans swan, keep temptation at bay and ask the server to wrap up half of your as soon as it is served.

8.               Take control of takeout. You don't have to swear off takeout when you're dieting -- there are many healthy options at ethnic restaurants. Portion control is key, though: Take out half of your takeout before dishing up your dinner, put the food in microwave containers and tuck it away in the fridge before you even start eating. (Instant will power and instant next-day lunch!)

9.               Banish buffets. Portion control can become a foreign concept for even the most determined dieter at an all-you-can-eat buffet. (Who can practice moderation when there are new, clean plates just beckoning to be filled?) The sheer variety of foods available at buffets is also daunting -- studies have shown that when we're given more choices, we tend to eat more without realizing it. Simply avoid buffet restaurants and you won't have to face this temptation.

10.           Mini meals are a must. It's smart to eat smaller meals during the day when you're planning to dine out. Just don't eat too sparingly, though -- you don't want to be so famished by the evening that you overeat. (It was a dark day when I ate too-mini mini meals and -- clearly ignoring my own tip number 9! -- visited a buffet in a ravenous state with a fellow waist-watcher ... the look of sheer horror on her face as I went for round number four is not something I will soon forget!) If mini meals don't tide you over, have a small, healthful snack in the afternoon to curb your appetite and you'll be much more in control come dinner time

Banana Oatmeal Peanut Butter, OH MY!

Obsessed lately with that lovely age old combo of bananas and peanut butter! AND in that vein of distinctive taste bud combos that remind us of childhood, just had to share a quick "pick me up" snack that I adore! It's great as a mid-morning snack or mid-day snack, to hold your raging appetite until lunch or dinner. :)

Banana PB

1 banana peeled

1 TBS peanut butter
2 TBS raw oats or wheat germ

Roll banana in peanut butter (or almond butter or soy butter) and then roll in raw oats or wheat germ.
THEN EAT!

3 all natural ingredients, that are good for you, is there anything more perfect?? Well, maybe here's a link to another great blog we love with a  PEANUT BUTTER AND BANANA OATMEAL that you can set up and cook overnight.Yesireeee breakfast will be ready for you in the morning!! ENJOY!

http://www.domesticate-me.com/vegan-peanut-butter-and-banana-overnight-oats/

Yes, you can eat pasta!

B-FIT4U is obsessed with SPRING SALADS! This one is hearty, delicious and deeee-lightful! Packed with good for you ingredients and a healthy portion of pasta, yes you can eat pasta and still be fit! SOOOO this weekend try something new, get out there and in the spring air and take care of yourself with good for you nutrition, like this salad, AND always B-FIT4U!~FoodieGIRL



Pasta Salad with Salmon, Peas, and Herbs

2/3 cup plain Greek-style nonfat yogurt
3 tablespoons fresh lemon juice
3 tablespoons mayonnaise
2 teaspoons finely grated lemon zest
1 teaspoon minced fresh dill, or 2 teaspoons dried
½ teaspoon salt
½ teaspoon freshly ground black pepper
1 (14-ounce) can wild red salmon, drained, skinned and boned, and cut into chunks
1 (10-ounce) package frozen peas, defrosted
½ pound bowtie or corkscrew pasta, cooked according to package directions and cooled
2 scallions (white and green parts), minced (about ¼ cup)
8 cups chopped red-leaf lettuce

Combine the yogurt, lemon juice, mayonnaise, lemon zest, dill, salt and pepper in a bowl and whisk to incorporate. Add the salmon, peas, pasta, and scallions and toss to incorporate. The pasta salad will keep up to 2 days in an airtight container in the refrigerator.

To serve, mound 2 cups of the lettuce onto each plate or into to-go containers and scoop about 1 ¾ cups of the pasta salad on top.

Makes 4 servings
Serving size: 1 ¾ cups pasta salad and 2 cups lettuce

Per serving: Calories 490; Total Fat 14g (Sat Fat 2g, Mono Fat 1.75g, Poly Fat 1.5g); Protein 35g; Carb 56g; Fiber 6g; Cholesterol 55mg; Sodium 730mg

Salad, Salad, Salad!

A GREAT way to "weigh down" and get healthy is SALAD! Lunch, Dinner, Snacktime, SALAD is a great choice to get your much needed fiber from all those good for you veggies AND vitamins and minerals, too! OF course be weary of adding creamy dressings, too much cheese, or croutons to your salad, BUT you can add them! Just keep them to a sprinkle and measure out that dressing. Salads should be colorful and FUN, not deprivation eating!! Ya dig? And don't forget to add things like TUNA, SALMON or CHICKEN to protein UP that powerful bowl of greens!

Pear and Blue Cheese Salad   (courtesy of BC)  

2

cups bite-size pieces romaine lettuce

1/2

red pear, thinly sliced

2

tablespoons crumbled blue cheese

2

tablespoons coarsely chopped walnuts, toasted

Cider Vinaigrette

2

tablespoons walnut, olive or vegetable oil

1 1/2

teaspoons cider vinegar

1/4

teaspoon Dijon mustard

1/8

teaspoon salt

1/8

teaspoon pepper

1

clove garlic, finely chopped

Deviled Egg Salad

A beautiful Easter weekend has past, but the delicious question remains..... what do you do now with all those colored hard boiled eggs?
Deviled Egg Salad, of course! All the goodness of a deviled egg but with less fat and calories,(cause we substitute greek yogurt) paired with some whole grain toast, and you have a nutrtious protein packed lunch (or breakfast like we had it today)!

Deviled Egg Salad Recipe

• Prep time: 10 minutes
• Cook time: 15 minutes
• Yield: Serves 4-6.

• 12 eggs, hard boiled* and peeled
• 1/4 cup chopped green onion
• 1/2 cup chopped celery
• 1/2 cup chopped red bell pepper
• 3 Tbsp Dijon mustard
• 1/3 cup lowfat plain greek yogurt
• 1 Tbsp cider, white wine or sherry vinegar
• A few drops of Tabasco or other hot sauce
• 1/4 teaspoon paprika
• Salt and black pepper to taste

To hard boil eggs, place them in saucepan and cover them with at least an inch of water. Bring to a boil, then remove from heat, cover, and let sit for 10 to 12 minutes.

1 Chop the eggs coarsely and put them into a large bowl. Add the green onion, celery, red bell pepper.
2 In small bowl, mix together the mayo, mustard, vinegar and Tabasco. Gently stir the yogurt dressing into the bowl with the eggs and vegetables. Add paprika and salt and black pepper to taste.
Best served chilled.

Recipe for LOVE

In order to take care of yourself, you have to LOVE yourself. And as the great saying goes, "You gotta love yourself, in order to love anybody else". So this weekend, get back to YOU and the ones you LOVE, by devoting your time, talents, and energy to loving all the things, people, places and scenes around you.
 B-FIT4U isn't just about eating healthy and exercising, it's also about taking care of YOU from the inside. So MEDITATE on the wonderful bounty around you. Be THANKFUL for all things. And remember to REFLECT on the healthful JOURNEY you have taken thus far, and KNOW that you are WORTH IT! !!!

A RECIPE FOR LOVE

 

OXOX~FoodieGIRL

Tricks to curb your appetite

Soooo your eating healthy, working out, but still feeling like your stomach isn't listening aka. you're hungry!

WELL, first ask yourself these 3 questions:

1. Am I eating every 3-4 hrs to optimize my weight loss and rev up my metabolism and stay on the healthy track?
2. Am I drinking enough water (sometimes hungry is really thirsty!)
3. Am I eating enough protein and fiber (if you're filling up on empty calorie snacks, you're going to be hungrier faster, no good..)

AFTER you have all this in check, then here are a few TRICKS to curb your appetite until mealtime, AND help your body as it adjusts to no longer overeating, BUT eating SENSIBLY!

1. Drink low sodium chicken broth or tea (indeed this simple action of having something satisfyingly warm will keep you busy and hold off your cravings)
2. Chew sugarless gum (again keeping your mouth busy, and those extra munching calories away)
3.Water, water, water (stay hydrated)
4. Keep chopped apples (great fiber) and veggies on hand in your bag, purse, desk, etc AT ALL TIMES. The crunching will keep you from stress eating, and keep you full with fiber until your next meal.

And as always, B-FIT4U!!~FoodieGIRL

More Quinoa fun!

So you've heard me sing the healthy virtues of quinoa before....nutritious, full of fiber, a super grain that has protein, too! It can be savory or sweet, so versatile that it can be eaten at your desk, on the run, packed for a picnic, hot or cold AND can be made into a complete meal anytime of day! SO buy yourself a box today at the grocery store, cook it all up just as you would rice, and then have it on hand all week to add to any of our recipes below. (OR come up with your own savory or sweet favorite recipe and let us know about it!)
GET YOUR HEALTHY ON THE DELICIOUS WAY!

QUINOA CEREAL

• 1 1/2 cups skim milk
• 1/2 cup rinsed quinoa
• 2 teaspoons pure maple syrup
• Pinch of ground cinnamon
• 1/2 cup fresh raspberries
• Sliced banana

Bring milk and quinoa to a boil in a small saucepan. Simmer, covered, until most of milk is absorbed, about 14 minutes. Remove from heat and stir in maple syrup, cinnamon, and raspberries. Top with banana.

GREEK QUINOA SALAD

• 3 tablespoons freshly squeezed lemon juice
• 1 tablespoon red wine vinegar
• 1/4 teaspoon dried oregano
• 1 clove garlic, smashed and finely chopped to a paste
• Kosher salt and freshly ground black pepper
• 1/4 cup extra-virgin olive oil
  
  
  
   
• 1 cup quinoa
• Kosher salt and pepper
• 2 cups red and yellow grape tomatoes, halved
• 1 cup pitted kalamata olives
• 2 green onions (green and pale green part), thinly sliced
• 2 pickled cherry peppers, diced
• 1 small red onion, halved and thinly sliced
• 1/2 English cucumber, cut into small dice
• Feta, for sprinkling

Whisk together the lemon juice, vinegar, oregano, garlic and some salt and pepper in a small bowl. Slowly whisk in the oil until emulsified. Let sit at room temperature while you prepare the salad to allow the flavors to meld.
Rinse the quinoa in a strainer until the water runs clear. Combine the quinoa, 2 cups water, 1 teaspoon salt and 1/4 teaspoon pepper in a small saucepan, bring to a boil and cook until the water is absorbed and the quinoa is tender, about 15 minutes.
Transfer to a bowl, fluff with a fork and let sit for 5 minutes to cool slightly. Add the tomatoes, olives, green onions, cherry peppers, red onions, cucumbers and dressing and toss to coat. Cover and refrigerate for at least 1 hour and up to 8 hours before serving. The longer it sits the better the flavor.
Just before serving, transfer to a platter and sprinkle feta on top.

VEGAN-omics!

Ok, sooooo many of you write to me asking about a VEGAN lifestyle....what it is? how do you get started? and should you do it?
WELL, like with any health change in your eating habits, doing more for your body with vegetables is a GREAT THING! And the core of the Vegan lifestyle is going to have you doing alot less animal proteins (that is you will be cutting out anything animal COMPLETELY eggs, dairy and meat) and you'll be eating alot more veggie based meals. SO with that said, yes Vegan is a great way to go!

NOW, do you have to be totally Vegan all the time? That is up to you, your beliefs and your health.
For instance, if you don't think we as humans should use animals for food, then yes, Veganism is the way to go for sure! Have a lactose intolerance to dairy? Then yes Veganism can be wonderful with all their non-diary options, recipes, and sauces using unique ingredients to still get that "cheese" factor in your life. And health issues? Yes, sometimes going Vegan can help with these, too! Less cholesterol and fat in your diet is ALWAYS a good thing!!

SO with all that said, start slow....maybe go Vegan for a week, see how you feel? Push it to two weeks and see how you feel? Veggies are a great thing, and done creatively in wonderful ways can not only help you in your weight loss goals, BUT keep your heart healthy, your body strong! And you'll be surprised at how you do NOT feel deprived. You are not just eating a plate of raw veggies, ya dig? You are creatively entertaining your tastebuds with unique ways to design your meals the VEGAN WAY!

Wanna get started????

 Here are our TOP 5 Vegan cookbooks.
REALLY EASY and FAST Recipes so no excuses not to try....I mean you want to get healthy right?

Buy any of these on AMAZON.com for quick convenience, and of course GOOGLE will point you in the right direction to some great Vegan recipes, also, simply by Typing in "VEGAN Recipes"

1. Veganomicon
2. Vegan Cooking for Carnivores
3.Vegucation of Robin
4. Vegan Table
5. The Cheesy Vegan

CONSISTENCY!

Welcome back B-FITTERS!
Let's get right back into it with the word CONSISTENCY....
What does this word mean to you? As the defination goes,  Consistency is..."Reliability or uniformity of successive results or events."

Are you missing CONSISTENCY in your life?
That is are you starting and stopping diets, healthful eating, goals,  habits only to feel empty and confused because you didn't see any of it completely though? In order to be successful at anything in life you must finish what you started!! Healthful eating is a choice to "CONSISTENTLY" work towards better habits, a better you, a more peaceful wellness in your life, STARTING with healthy eating habits, TAKING CARE OF YOU!

So get off the Yo-Yo train of life! Be consistent in your habits to change your eating. Finish what you started and remember that Consistency is the KEY to accomplishing your healthy goals! Healthy eating is EVERYDAY!