Game day snacks!

Listen up B-fitters! It is Super Bowl weekend, but whether you are a gamer or not, there are tons of tempting not so good for you treats calling your name when celebrating sporting events! BUT there are better for you options too! So steer clear of falling into a vat of onion dip and choooooose figure friendly alternatives, or at least cut the calories by making better swap outs for your favorites! Salsa is a great dip, pair with a multigrain pita crisp and you have a game day favorite without all the fat! Grab yourself a package of chicken wings and drummies AND bake, don't fry those bad boys! Protein will keep you fuller longer than that chip bowl can call your name!! And chili is great great great!!! You can make it with ground turkey or chicken to cut the fat, and watch adding too much cheese or sour cream as a topping. 1 tablespoon will do ya, on the fatty toppings. And don't forget your beverages....yes games and parties go hand in hand with cocktails, but a 2 drink maximum will keep you lean and mean on game day! Nuts, pretzels, popcorn, are better than all those fried snacks, too! So have fun, be Merry and be mindful of the good food you want to put into your body, then everyone is a winner!

Where is your head at?

Hey, you! Yes you! Listen up, I know you are trying to be the BEST you, you can be! BUT what is with all that self doubt and negative talk!? I'll tell you what it is, head games!!! You cannot play head games with yourself and be the best version of your healthy self. Why? Because you are sabotaging your progress with negativity! Healthy is a choice! A lifestyle choice to better yourself through good nutrition, exercise and wellness. If you want to hang on words like, I can't, I don't know how, I never can do this, and this is too hard, well then it will be too difficult! Because half the battle of weight loss and making good nutrition choices is to feel good about yourself mind body and soul! And you can start feeling better about yourself by being your own cheerleader! You have to be mentally strong to choice healthy! You have to push those negative thoughts away when they want to creep up, and say to yourself, I am STRONG, I am worth it! You are worth it! You don't have to be a certain size to be worth it or a certain weight, you just have to try to do better, be better, try harder when it comes to good food choices. And if you slack off one day, don't beat yourself up mentally about it! Go back to your mantra of, I am worth it! I am strong! I choose healthy because I want to be the best version of me, body, mind and soul! And know that you are not alone! We all stand beside you in this, we all strive to be better. Take one day at a time, this isn't a race to the salad bar, ya dig? Keep focused on your goal and remember to always B-FIT4U :)

Back to the GRIND, calories!

Ok, so listen up! I know you hate to hear this, but isn't hate a strong word? How about seriously dislike......so I know you seriously dislike counting calories, but here's the deal.....IF you don't know what you're putting in your body, then all that exercise is canceled out! YEP! You know the ladies and gentlemen at the gym that have been "lifers" for a decade or two, and yet their healthy doesn't seem to look so healthy? Yep! You gotta get rid of those calories with exercise, and then eat what you need. If you eat more than you need, that is canceling out your fitness routine. This puts your body in a constant state of yo yo dieting! The deal is you have to count your calories at least for one week to be mindful of just how quickly they add up!! 190 calories for 2tbs of peanut butter, 250 calorie protein bar, 300 calories and too much sugar in your latte, it adds up! So count for a week, and see where your calories are going. Can you slim down your latte, eat more fiber filling veggies, and try for 3 meals, 2 snacks, and less empty calories? Don't let your workout be a BUST! Eat less, move more and EAT BEST! Meaning, eat more energy inducing good for you foods that fuel your workout and your lifestyle with good nutrition, and put down the donuts, ya dig?

Cauliflower Mash

I know you're like, what? Cauliflower mash? But really I was a huge skeptic, too!!! Listen up! There is nothing wrong with eating potatoes, or mashing them. In fact, it is easy to slim your mashed taters by using lowfat or dairy free milk, smart balance, chicken broth, etc. BUT sometimes we don't need all that starch, AND we do NEED more less starchy vegetables in our lives, ya dig? SO I tried this cauliflower mash last night, and not only was it sooooooo easy to make with ingredients right around your kitchen, BUT it was soooooooo GOOOD! And I was totally craving mashed taters, SO that is how I knew these were good because it gave me all the dreamy creamy I was needing without the belly bulging effect of taters. Again, you can eat taters, they are good for you too, but more waistline friendly should be chosen more often. like duh?! ;) So all you do is take a head of cauliflower and chop it into chunks. Place in boiling water for 10mimutes then drain and pat dry. Place in a blender with 1 tbs olive oil, 2 palmfuls of parmesan cheese, 1 garlic clove, 1/4 cup chicken stock, 1 tbs smart balance butter, 1 tsp rosemary, and a pinch of pepper and generous sprinkling of kosher salt. Blend till smooth. Really serious yum factor here! And I would place a piece of savory chicken, fish, or even turkey meatloaf over top of this for a cute little meal. And a cup of frozen mixed veggies on the side (warmed and cooked through, of course) and ta daaaaaa, a well balanced meal! (83 calories a serving for Cauliflower mash, this recipe makes four servings) And another great veggie purée is butternut squash! Just take a frozen butternut squash already puréed and microwave until smooth and warmed/cooked through according to package directions. Add to the cooked squash, a handful of parmesan, 1 tsp garlic powder, salt and pepper to taste and chopped fresh basil. Mix and place on plate. Top with fresh fish or chicken for a beautiful presentation and delicious plate!! It is easy to get those extra veggies in and stay fit and lean, you just got to get creative with your FOOD! A satisfied belly will not stray to the chips in the cabinet later! Ya, dig? :)

ReTHINK healthy!

Listen, I know where your head is at regarding healthy.....you think you have to give up delicious foods....NO way!! That is some crazy talk! I love food, you love food, we all LOVE food, and food should be celebrated, not scorned. You just need to get creative in your cooking and your thinking! You don't have to walk around with a baggie of raw veggies, unless that floats your boat, to lose weight. But you can incorporate more veggies in fun and DELICIOUS creative ways to lose weight and maintain your healthy lifestyle. Vegetables can be tossed into your morning egg scramble. They can be put into your fruit smoothie (and you won't even know they are there!) You can decorate them with teriyaki in a scrumptious stir fry and quinoa, or toss a bunch in your favorite dressing and top romaine lettuce. How about tossing extra veggies into your tuna salad or chicken salad, substituting the fatty mayo for Greek yogurt. And how about a favorite here at B-FIT4U....take a store bought hummus and top with chopped cucumbers, tomatoes, red onion, and shaved carrot, and dip into it with more veggies or your favorite whole grain pita crisp, or cracker. ReTHINK healthy this year by getting creative with your cooking! It is soooooo delicious!

Comfort that won't break your waistline!

Brrrrrr it is cold in this neck of the woods and it got us thinking ALL about comfort foods! Seems natural that when the weather gets cold, we want to eat warm belly warming foods, too! And that is OK, but you must be mindful not to overeat, stick to your portion control, AND slim line those recipes! Yes, indeed every recipe can be made healthier with swaps like almond milk for whole milk, or Greek yogurt for sour cream, you just need to get creative!! And let Pinterest be your friend....it is not just a site for over crafting, ya dig? Ha ha. It is a tool for recipes! Whether you are Vegan, vegetarian, or want to fast from certain things like sugar, dairy, wheat or gluten, it is all at your fingertips simply by putting your recipes preferences into the search engine on Pinterest. And would we leave you without an actual recipe? Of course not!!! This is one of our favs, comforting, delicious, and won't make your waistline bust this winter ;) Barley Bowls (this is a method, not an exact recipe, cook to your tastbuds and season it up!) Quick barley, cook to package directions To the cooked barley, add these veggies.....sautéed in a bit of olive oil, garlic, salt and pepper to taste, spinach or kale, red peppers, butternut squash, mushrooms, and shredded carrots Toss all together with a TBS of smart butter, salt and pepper to taste and a pinch of sage and thyme. So yum!!! And goes lovely with a wild grain or brown rice, too!! Fill those bowls with fiber and nutrient dense veggies this winter, and you won't dread bathing suit season! All the comfort, none of the fat!

Cold days, workout!!

Listen up!!! It is winter, (in case you have been living under a rock), and unless you live in a warmer climate, guess what?! It is only going to get colder, yes colder this next month. Sooooooo be prepared to want to hibernate, not workout, and eat comfy belly bloating foods.....BUT DON'T!! Stick to your spring routine, workout, and no excuses! Exercise videos are a great alternative to being out in the cold, and they are FUN!!! Switch them up and you won't get bored! And keep those comfort foods to a serving only, and pair with tons of veggies, lean proteins and good for you multigrains. And soup soup soup, is a wonderful and fantastic way to stay lean and clean! Pair with a fiber rich salad and you got yourself a fat burning meal! Don't use cold weather as an excuse to bulk up like a polar bear, ya dig? Don't forget to B-FIT4U!