Snacking FUN!

Snacking is such an important part of being healthy and keeping your metabolism revved up, burning fat and calories! But the key is sensible snacking, that is sticking to servings (easy to spot quantities on the side of the box or bag nutrition label). From health drinks/juices and packaged snacks, you want to look for quality ingredients that will satisfy your sweet and salty self and keep your belly happy throughout the day! A recent trip to our local market brought some fun finds! Baked pea pod crisps, rice crackers with hummus, protein bars of all varieties (macrobar and think thin fiber bars are our fav right now!) Roasted seaweed, yes try it soooo salty good, and almond butter individual squeeze packets (love honey or choc varieties!). Look for snacks that are 150-200 calories, space them out throughtout your day in between meals and for a pick me up after a workout! Snacks should have an ingredient list that is simple, not processed. Nuts, raisins, trail mix, granola, edamame, cheese sticks, bag of veggies, popcorn..the list is endless....all of it is easy to prepare or packaged and ready for you at the grocery store. So get to snacking, fuel those workouts, fuel your mind, ready set GO!

Results!

Is your impatience getting the best of you when it comes to seeing the healthy body results you want? Are you eating well and working out but getting no where fast? Are you pondering what could you being doing wrong? Well we have your two answers! First patience is key to long term body results. You absolutely must know that this is no race but a lifestyle change for life. Long term results are the result of working hard at changing your food and workout habits one day at a time AND holding onto those new healthy habits forever! Not a detox, not a fly by night weird "I'm only eating watermelon diet" but a lifestyle change of healthy new eating and workout habits. And let's not forget answer #2...consistency!! Consistency is KEY to any new adopted habit, that is not once and awhile do you workout or eat well but EVERYDAY! Yep, you're not going to see or get the results you want without consistency. Sooooo if you have time to look at Facebook everyday, you have time to eat well and workout! Start with 15 minutes each day for your workout and build from there. This is very doable! And food....mindfully eat at each snack and mealtime paying attention to your choices and adopting more veggies, fiber and fruit at each turn. Results take work and consistency-small changes, BIG results, one day at a time, EVERYday! You got this-B-FIT4U :)

Because sometimes you need a little CHOCOLATE!

Working hard on your fitness and need a sweet treat, but don't want to waste that workout on something that will leave you feeling calorie sensitive? This amazing brownie recipe from one of our BFIT4U readers will have your sweet tooth swooooning and satisfied, your cravings fulfilled AND keep your fitness, healthy BFIT4U lifestyle still on track! You're welcome, Enjoy! The Fitness Queen's Brownies Non stick cooking spray 1 ripe advocado 1/4 extra Virgin coconut oil 1 large egg 1/2 pure maple syrup 1 tsp vanilla extract 3/4 unsweetened cocoa powder 1/2 tsp sea salt 1/4 gluten free flour 1/3 cup dark choc chips Preheat oven 350 Line 8x8 baking pan with foil. Coat with spray Combine avocado (mashed up) oil egg maple syrup and extract together. In another bowl combine cocoa powder salt and flour. Combine cocoa mixture and advocado mixture together mix well. Pour batter in pan and spread evenly . Bake 33-36 mins or until toothpick is clean. These are simply delicious !!!

Monday morning NEW

It's monday....I know, why isn't the weekend just one more day? Alas here we are, soooooo what have you planned for today to get you through on a high of taking good care of yourself? Sure you have made a big To Do list of work projects, family, house, groceries....but wait where is your personal list? You can't get everything else done without taking care of YOU first! In fact you will ....we repeat....WILL have a meltdown if you forget that personal list. Burning that candle stick at both ends is not helping anyone, especially YOU. So guess what?! It's not too late to jot down a list of only personal things you WILL accomplish this week, on top of your other to do lists. Mine this week? 10 minutes of mediation each morning before I get out of bed, exercise each day, at least 15 minutes or more if time allows, watch my sugar intake (oh I have a fierce sweet tooth, gotta keep that in check ;) ️So how will you start your list? 3 things, personal choices to BFIT4U :)

Try something NEW :)

It's Spring! The earth wakes from its winter slumber and all things renew! So what are you doing to renew your spirit? Has your workout routine become stale? Are you still eating your Easter chocolate for breakfast, lunch and dinner this week?;) Hey, we all have our two steps forward, three steps back moments....but guess what?! Mother Nature is here to remind us that each day, each season is a chance to start again! You are one thought away from the best version of you, now isn't that a great thing? Yes! Yes! Yes! Right now you have the choice to do something for you to improve your overall health, just by trying something new! Ditch that old exercise class you've been doing since last year, and shake it up with a new one! Put on those sneakers and walk, run or hike that trail you're always wanting to try out. Go to your local grocery store and pass ye olde chip aisle for a direct route to produce and savor the fruits and veggies of the season! Spring is your time to shine, blossom and grow with all the beautiful foliage all around you! Try something new, be consistent in your new choices, creating a new habit by doing something everyday or every other day, and in one month you will see that change your body craves~your soul wants, and your smile deserves~ B-FIT4U :)

Food fuel for a great workout!

I love discovering new and healthy ways to fuel Up before a workout! I came across this list and had to share with all the B-Fitters! So get out there today, energy filled and get that body moving! THE STARTING LINE- Run LONGER (preworkout foods) 16 Healthy (and Yummy) Prerun Meals and SnacksBefore heading out for a run it's important to make sure you're fueled. By Pamela Nisevich Bede Your body needs high-octane fuel to run its best. Here are some high-carb, low-fat, low-fiber meals and snacks that can provide the energy you need to run your best, for a variety of different workouts. These meals and snacks, packed with nutrients to keep you healthy, are suggested by sports dietitian Pamela Nisevich Bede, Runner’s World’s Fuel School columnist. Use this as a guide, but listen to your body. Each individual is unique in terms of digestion time, so you may need to eat closer to your workout or a few hours earlier than what’s prescribed here. RELATED: Prep great meals (in less time!) with Meals on the Run. ONE-HOUR WORKOUTS If you’re exercising for up to an hour at an easy effort, it’s okay to run on empty. But having a small snack or meal ahead of time may help you feel energized and strong throughout the workout. These snacks are also ideal before shorter quality workouts, like speed sessions and hill work. 1 cup of low-fiber cereal with ½ cup skim milk (195 calories)- Eat this 30 minutes before a workout. The milk provides protein; both the cereal and milk have carbs to keep you energized. 2 (3-inch) fig cookies (198 calories)- Eat these 30 minutes to 1 hour before a workout. The cookies are easy to digest and packed with high-energy carbs, vitamins, and minerals. 1 cup of berries with ½ cup low-fat cottage cheese (160 calories)- Eat this 60 to 90 minutes before a workout. The berries offer carbs for energy, while the cottage cheese provides calcium, potassium, and vitamin D- all of which come in handy when training. 3 graham cracker squares with 1 teaspoon of honey (98 calories)- Eat these 15 to 30 minutes before a workout or short speed session. These crackers are packed with carbs to keep you energized for your workout. 6 ounces low-fat fruit yogurt and 1 medium peach (275 calories)- Eat this 1 hour before a workout. This snack has calcium, vitamin D, and potassium to support bone and muscle health, plus antioxidants to boost immune function. IF YOU’RE WORKING OUT FOR 60 to 90 MINUTES Going longer? You’ll need more fuel so you finish the workout strong and don’t tire out before you’re done. 1 medium banana and 1 tablespoon of nut butter (200 calories)- Eat this 1 hour before your workout. The potassium and fluid in the fruit help you stay hydrated; the nut butter offers heart-healthy fat plus carbs. 1 bagel with 1 tablespoon of nut butter and 1 tablespoon of jam or honey (390 calories)- Eat this 1 hour before your workout. The bagel and toppings offer long-lasting energy so you can stay strong. ½ cup of steel-cut oats with skim milk, topped with 1 cup of sliced strawberries (256 calories)- Eat this 1 hour before your workout. Packed with carbs and B vitamins, this is an excellent choice for pre- or postrun recovery. 2 ounces of pretzels with 2 tablespoons of hummus (263 calories)- Eat this 1 hour before your workout. The pretzels provide easy-to-digest carbs for fast energy plus sodium to keep you hydrated; the hummus offers iron for strength, plus protein. 2 whole-grain waffles (frozen) with 2 tablespoons of maple syrup (270 calories)- Eat this 1 hour before your workout. The syrup and waffles both offer fast digesting carbs to provide an energy boost; the syrup also offers B vitamins to boost energy and bolster recovery. Peanut butter and banana sandwich on whole-grain bread (360 calories)- Eat this 60 to 90 minutes before your workout. All the ingredients provide carbs for energy; the peanut butter offers extra protein to fend off hunger; and, the banana provides potassium to help stave off muscles cramps. 2 ounces of honey whole-wheat pretzels dipped in 1 tablespoon of natural peanut butter (230 calories)- The pretzels provide carbs for energy and sodium to help keep you hydrated; the peanut butter offers protein to help muscles recover. 16-ounce sports drink (125 calories)- Drinks this 15 to 30 minutes before (or during) your workout. Provides fluids and electrolytes to help keep you hydrated. 15 animal crackers dipped in 2 tablespoons peanut butter (390 calories)- Eat these 30 to 60 minutes before your workout. The animal crackers are easy to digest and provide carbs for long-lasting energy. Peanut butter has vitamins and minerals like potassium, and has been linked to lower risk of coronary heart disease. 1 cup of Apple Cinnamon O’s cereal with 1 cup of skim milk and 1 medium banana (255 calories)- Eat this 45 to 60 minutes before your workout. The cereal and milk provide carbs for an energy boost; the banana provides potassium to support your muscles; and the milk offers an extra boost of calcium for bone health. 3 ounces deli turkey wrapped in a flour tortilla with 1 cup shredded veggies (275 calories)- Eat this 90 minutes before your workout. This will provide long-lasting energy with extra protein to aid in muscle recovery.

Food, why it's more than half the battle to healthy....

So you're exercising all the time but your weight isn't budging....are you addressing what you are eating? More times than not, no one wants to get real with the food they are putting into their body, or they are under the impression that they can eat whatever they want because they do exercise. No and no. What you fuel your body with is 80% of the puzzle to healthy. Yes 80%! If the scale isn't budging for you or you're getting stronger with all that exercise but see no definition in your body, it's the food you are eating, whether you like it or not. If you want to live a healthy lifestyle and see those results, food absolutely has to be apart of the equation. And the best way to get an idea where you might need some "food tweeking" in your diet is to food journal for one week. Write it all down, drinks too and see where it is you're overeating or making poor choices. Often portion control is the culprit but poor choices are right up there! The food journal will also reveal your habits and perhaps the time of day you have most difficulty with when making good food choices. After you look over your journal you can figure out how many calories you need to consume each day to keep you energized and your body working efficiently. Meeting just once with a food coach or a nutritionist will optimize the information you can gain from your food journal, as well figure out your calorie count for your lifestyle. Listen up, don't waste all that exercising with poor food choices. Why waste your time like that? Canceling out a gratifying workout for overeating is not worth the weight, Ya dig? Eat well, feel great! B-FIT4U ~"ab are made in the kitchen" :)

Cashew Cream Sauce-yum!

Cashew cream sauce! Have you heard of it? It's one of those healthy swaps for Alfredo sauce that will have your tastebuds begging for more! And while you can purchase it at your local health food store, it's soooooooo easy to make that you're going to wonder why you never made it before!! It's deeelicious on pasta, of course but has a wonderful place on veggies, as well. And if your lactose intolerant or avoiding dairy for any health reason, this creamy dreamy sauce hits that comforting spot, without the cholesterol and extra calories. So here's the recipe, make it today! You will love it! Cashew Cream Sauce aka. Dairy free Alfredo 1 onion, medium size,chopped 2 garlic cloves, chopped 2 cups of water 1 Tbs lemon juice 2 tsp kosher salt Pinch of pepper 1/2 cup vegan parmesan (Go Veggie brand) 1 1/2 cups cashews, blanched ️Bring pan of water to a rolling boil and add cashews. Boil cashews for 10 minutes until tender and drain. This will ensure a smooth sauce. Sauté onion on medium heat until translucent. Add garlic and sautee for 2 minutes more, careful not to burn. Remove onion and garlic and place in a blender with salt, pinch of pepper, lemon juice, cashews, parmesan and water. Blend until smooth and creamy, adding more parm if needed for thickness and adjusting salt and pepper to taste. Take mixture and warm through in a sauté pan or microwave and add to your favorite vegetable or pasta dish, use in between veggie lasagna layers or use as a dip. ️Enjoy!

I can't find the time!

So the excuse you are running with these days for not taking take of yourself is you don't have time....right....very lame, you know this. Busy seems to be the new normal but does it have to be? Are you busy doing things you love or is your life out of your control? Listen up! You are in control of your life, level of busy and overall peace of mind. No more excuses! There IS time to take care of you! The secret is to make that time. That does not mean saying it, but DOING it! Align your daily plans around taking the time to take care of you! You eat breakfast relatively around the same time everyday, right? Now look at your schedule and decide when you will take care of yourself everyday. Start with 15 minutes...meditation, cup of tea, exercise or simply just sitting down for those 15 minutes will begin to be your new favorite time in your schedule. As this habit forms over the next month, add onto that "take care of myself" time. You can't burn that candle stick from both ends and expect to feel healthy, full and satisfied. It will catch up to you. Only when you take care of you, can you truly be whole, no excuses! Find yourself in those 15 minutes and run from that busy you held so tightly to for too long. It's time for you! :)

Recipe YUM

Being-FIT4U is about enjoying life healthfully one bite at a time! And with all those great workouts you're getting in, you need to FUEL UP with good nutrition without sacrificing flavor! Get creative in the ️kitchen reworking your favorites into delicious and FUN meals, snacks and on the go treats. This is one of our favorites from #sixsistersstuff Packed with a delicious bite, you'll be satisfied and happy and that is BFIT4U! Cranberry Walnut Tuna Salad on Apple Slices Author: Six Sisters Stuff Prep time: 5 minsTotal time: 5 mins Serves: 10 Ingredients 2 ( 5oz) cans tuna 2 tablespoons of Miracle Whip (or if you prefer mayonnaise) 3 tablespoons Craisins 1½ tablespoon chopped walnuts ⅛ teaspoon garlic salt ⅛ teaspoon garlic powder 2-3 larger apples (I used Gala) Instructions Rinse and drain tuna from can. In a bowl combine, tuna, Miracle Whip, Craisens, walnuts, garlic salt and garlic powder until well combined. Cut up your favorite kind of apple (I used Gala) into thin slices. Place a spoonful of the salad onto the apple and spread it around a little bit. ️Enjoy!

For your sweet tooth!

So you're eating right and feeling great but you still need to satisfy your sweet tooth, right? Of course, we all do! And without treats here and there, you could fall right off that healthy food wagon! But treats don't have to be unhealthy! Try this protein packed vegan ice cream and do good from POPSUGAR Fitness and satisfy those cravings while still being healthy and satisfied! Protein-Packed Vegan Ice Cream NOTES This recipe makes two servings, so if you have no one to share it with, freeze the second half in a reusable glass container. Then be sure to place it in the fridge before you head out for your long workout, so when you come home, it'll be thawed enough to enjoy. If it's still too hard, pop it in the microwave for 8-10 seconds. INGREDIENTS 2 frozen bananas 1/2 cup frozen strawberries 2 tablespoons unsweetened soy milk 1 scoop vanilla plant-based protein powder (I love Vega Sport Performance Protein) 1 tablespoon raw almonds, chopped DIRECTIONS Add the frozen bananas, strawberries, and soy milk to a blender, and puree until completely smooth. (This may take a few minutes to allow the frozen fruit to soften.) Add the protein powder, and puree another minute or so. Scoop out half the ice cream, top with half the chopped almonds, and enjoy! 204 calories a serving 15g protein Makes 2 servings

Start, Stop AND Begin again...

Happy New Year B-Fitters! Have you gotten your New Year's resolutions in motion to be the best you can be? Listen up! Your best means your heart, your soul, your body's rhythms are all in sync. So how do you make all this happen this year? One day at a time....start small and your big goal won't seem so out of reach. AND as we are always preaching here at B-FIT4u, COSISTENCY is key! You must do something good for yourself EVERYDAY in order to make a difference in your overall health. Sound daunting? Not really if you break it down like this....15 minutes everyday do a form of exercise. See no one is asking you to climb mountains! And this is the thing, you may eventually work up to climbing mountains, but for now slow and steady equals consistency to make the much needed change you're looking for. Up your cardio for heart health (of course always consult a doctor before beginning any new exercise) or bring out those weights or use your own body to strengthen and tone! Food wise, bring more vegetables into your diet to aid in digestion and energy to stay focused on your goals. This is the year you choose yourself over "busy". Don't tell me you don't have 15 minutes? Ya dig? You got this B-Fitters~Go get it!