Are you sabotaging your weight loss?

Could you be the one sabotaging your weight loss? Is it always about the next diet fad for you? Are you letting the people you surround yourself with, dictate your eating habits? It's time to gain control of your thoughts and your habits! YOU are the only one who can turn your life around! Your healthy journey is all up to YOU! And I know you can do it!
Periodically review your "health journey" checklist to get yourself back up on that" food wagon". And more importantly to remember that your overall health is more important than your what size jeans you're wearing, so strive to choose to be active and incorporate good for you food, as well as exercise into your life. Ice cream is not sabotaging you, your choice to eat it in mass quantities more than occasionally is. Everything in moderation.....oh yes, I will keep saying it until you believe it! It's time to set yourself FREE from that diet, and instead choice healthy habits!
HEALTH JOURNEY CHECKLIST:

1. portion control, serving size, read those labels, measure that food until you know exactly how much you should, or should not be eating

2. calories, be aware of how much you're eating throughout the day

3. surround yourself with positivity, friends and family that will lift you up!

4. sleep.....get some,and you will make better choices throughout the day

5. don't diet, choose healthy! moderation is key!

6. make yourself and your health a priority! B-FIT4U!

7. don't eliminate foods, but eat those that are considered "treats" as an occasion food, and never feel guilty about food! everything in moderation :)

What I'm reading now!

This one's for all the mamas, nannies, grandmas, grandpas, aunts, uncles, and anyone else out there who is still taking care of business while taking care of a sweet baby. I came across this great cookbook yesterday at the bookstore and just had to share! Being a mama, myself, and (now twice blessed with a new baby in our house)  finding the time to cook, and an extra hand to do so, can be daunting. So here's a great cookbook that will not only keep you afloat during those restless nights of no baby/toddler sleeping, but also fill your belly with comforting and healthy recipes to keep yourself and your beautiful family happy!
http://www.amazon.com/The-One-Armed-Cook-Recipes-Not-So-New/dp/0696226820

What I'm eating now!

I LOVE Bear Naked food products! 100% pure and natural and sweetened with all-natural sugars like cane juice and brown rice syrup; it's a great start to your morning, or anytime of day!
Having a hard time filling that hunger in the mid-afternoon, and dinner seems sooooo far away? THINK CEREAL! Whether it's one of the great ones from Bear Naked, or your own favorite brand, cereal provides a much needed boost at the 3 o'clock hour to help you power through 'till dinner. Full of tummy filling fiber, it can help you fend off those crazy cravings that might break your daily calorie bank!
CEREAL-not just for breakfast anymore!
Check out all the Bear Naked products here: granola, trail mix, cereal and nutrition cookies:
http://www.bearnaked.com/nut-cluster-crunch-cereal/maple-nut

Chicken parmesan- REHAB!

OOOH I do love me some chicken parmesan!! But ouch! The calories alone give me a headache, (over 1000 calories for a plate of the stuff!) Not to mention this fried delicacy is well, fried....saturated fat, folks, not your heart's friendliest friend. So what is a B-fitter to do when all she wants is to dive into favorite Italian joint and order up her favorite entree? Well make it at home, of course and give this recipe a "rehab" makeover!

Chicken Parmesan
(for the healthy foodiegirl or boy, in you!)
Ingredients

8 ounces whole-wheat spaghetti

1 large onion, chopped

3 cloves garlic, minced

1 teaspoon olive oil

4 large tomatoes, chopped

1/2 teaspoon sugar

Dash salt

Dash black pepper

1/4 cup fresh basil, chopped

1 pound skinless, boneless chicken breast halves

1/3 cup whole-wheat bread crumbs

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/2 teaspoon garlic

1 egg white, beaten

2 tablespoons skim milk

4 teaspoons shredded Parmesan cheese



Instructions

1. Cook pasta according to package directions.



2. In a medium saucepan, saute the onion and garlic in olive oil until tender. Add 1/2 cup water, tomatoes, sugar, salt and pepper. Bring to a boil and continue to simmer for another 10 minutes or until it reaches desired consistency. Stir in the fresh basil and set aside to keep warm.



3. Using the flat side of a meat mallet, flatten the chicken between two pieces of plastic wrap until they are about 1/4-inch thick. Remove plastic wrap.



4. In a shallow dish, combine the bread crumbs, dried basil, oregano and garlic. In a small bowl, beat together the egg white and milk. Dip the chicken in the egg mixture and roll in the bread crumbs.



5. Place the coated chicken pieces on a greased baking dish and bake at 350 F for 20-25 minutes or until the juices run clear. Transfer chicken to a plate.



6. In the same baking dish, layer the bottom with the cooked spaghetti and mix in half of the sauce. Top with the baked chicken and pour the rest of the sauce over the chicken and pasta.



7. Sprinkle Parmesan cheese over the chicken and put back in the oven for another 5-7 minutes until the cheese melts.



Serves: 4



Nutrition Content (per serving)

324 calories, 5 g fat, 1 g saturated fat, 37 g carbohydrates, 7 g sugars, 7 g fiber, 35 g protein, 221 mg sodium, 863 mg potassium
*Pat yourself on the back, you just did something healthy for yourself!*

Arroz con Pollo (chicken and rice)

Looking for a healthy, satisfying, one pot meal that's figure friendly AND will feed a crowd this weekend? Arroz con pollo is the way to go!! A traditional Spanish dish, it's full of flavor and will impress even the choosiest of eaters!


4-6 Servings Size


.3/4 lb boneless skinless chicken breast, cut into 1 inch cubes

1/2 cup chopped onion

2 minced garlic cloves

2 tablespoons vegetable oil

1 3/4 cups water

1 medium tomato, chopped

1 (6 ounce) package farmhouse savory chicken rice pilaf mix (if you can't find that, use 6 ounces of yellow rice)

1/3 cup frozen peas, thawed

1/3 cup sliced pimento-stuffed green olives

Directions:

1.In large skillet sauté chicken onion and garlic in oil 5 to 7 minutes or until the chicken is no longer pink.

2.Add water and tomato; bring to a boil.

3.Add the rice and seasoning package; reduce heat. Cover and simmer 15 minutes.

4.Add peas and olives and cook 5 to 10 minutes longer or until liquid is absorbed.

 

Calories 179.1

Calories from Fat 71

40%

Total Fat 7.9 g

12%

Saturated Fat 1.1 g

5%

Cholesterol 49.3 mg

16%

Sodium 73.2 mg

3%

Total Carbohydrate 5.3 g

1%

Dietary Fiber 1.1 g

4%

Sugars 2.3 g

9%

Protein

Make your own Nutrition Bars

Having a difficult time reading all the ingredients on the back of your energy bar label? Wish that picking out a bar was simpler? How about making your own? This quick and simple recipe will have you eating breakfast and out the door in no time! Plus these super delicious energy bars are great to pop into your bag when your on the go! Oh and did I mention all the money you will be saving making your own bars? Now that's just a bonus.....can I get an AMEN!

(These bars are a cross between a granola bar, muffin and energy bar. They are a nutrient-dense snack but they satisfy a cookie and overall sweet tooth craving.)

Banana Oat Energy Bars

◦1/2 cup (63g) wheat germ

◦3/4 cup (97g) whole wheat flour

◦1 tsp (4g) baking soda

◦1 cup (120g) low-fat plain Greek yogurt or plain yogurt

◦1/2-3/4 cup (100-150g) brown sugar

◦2 eggs

◦1/2 cup (115g) mashed banana, (roughly 1 large banana)

◦1 tsp (5mL) vanilla

◦3 cups (241g) oats

◦3 Tbsp (30g) flax seeds

◦1/3 cup (60g) dark chocolate chips, optional

White Chocolate Craisin Oat Energy Bars

◦1/2 cup (63g) wheat germ

◦3/4 cup (97g) whole wheat flour

◦1 tsp (4g) baking soda

◦1 cup (120g) low-fat plain Greek yogurt or plain yogurt

◦1/2-3/4 (100-150g) cup brown sugar

◦2 eggs

◦1/2 cup (90g) unsweetened applesauce or pumpkin puree

◦1 tsp (5mL) vanilla

◦3 cups (241g) oats

◦3 Tbsp (30g) flax seeds

◦1/3 cup (60g) white chocolate chips

◦1/3 cup (50g) Craisins

Instructions

Banana Oat Energy Bars

1.Beat the yogurt, sugar, eggs, mashed banana and vanilla in a mixing bowl.

2.Gradually add the whole wheat flour, wheat germ and baking soda.

3.Stir in the flax seed, oats and then the chocolate chips.

4.Pour the batter into a foil-lined 9 x 13-inch pan and a foil-lined 8 x8-inch pan {or two 9×13 inch pans for slightly thinner bars}, spreading it with a spatula to make it an even thickness.

5.Cook the bars for 7-8 minutes at 375 degrees or until the top of the bars starts to turn light golden brown and springs back to the touch but being careful not to overbake them to ensure that they stay moist in the center. They will set a little bit as they cool.

6.Let the bars cool in the pan for ten minutes and then cut them into bars or use a cookie cutter to cut them into shapes.

White Chocolate Craisin Oat Energy Bars

1.Beat the yogurt, sugar, eggs, applesauce and vanilla in a mixing bowl.

2.Gradually add the whole wheat flour, wheat germ and baking soda.

3.Stir in the flax seed, oats and then the white chocolate chips and Craisins.

4.Pour the batter into a foil-lined 9 x 13-inch pan and a foil-lined 8 x8-inch pan {or two 9×13 inch pans for slightly thinner bars}, spreading it with a spatula to make it an even thickness.

5.Cook the bars for 7-8 minutes at 375 degrees or until the top of the bars starts to turn light golden brown and springs back to the touch but being careful not to overbake them to ensure that they stay moist in the center. They will set a little bit as they cool.

6.Let the bars cool in the pan for ten minutes and then cut them into bars or use a cookie cutter to cut them into shapes.

210 calories per bar

Food as FUEL!

Anyone else out there enjoying the Olympics as much as I am? What a wonderful time to admire the will power, drive and enthusiasm of these athletes! Not to mention the determination and commitment they have made to keeping their bodies in tip-top shape to perform at their best! How do they do this? They use food as FUEL!
Sure, food is to be savored and enjoyed, as well as used to celebrate some of life's most wonderful moments with friends and family, but essentially food is "fuel" for our bodies to work at it's best!

Things like iron, fiber, vitamins, certain sugars, and good fats, etc. are all things that food provides to keep us moving. Ever hear the saying, "Carrots are good for your eyes?" Ok, well that's actually a myth-go figure! BUT they are loaded with Vitamin A (beta carotene) which is  vital to growth and development in our bodies, and that would include your eyes. So next time your off the "food wagon", binging through that bag of chips while you are ironically watching some of the best fit athletes in the world compete in the Olympics, think about it......is this adding any fuel to my body? Or just harming my healthy journey? Then read the nutrition label on the back of the bag and pour yourself a portion. You can eat your chips, just do it mindfully, and grab an apple later! That's moderation, and that's choosing to B-FIT4U :)

The problem so many make in getting healthy is dieting! Oh the word alone makes me shiver! Don't take things out of your diet to lose weight; you'll only binge on these items later, or even worse, you WILL slowly incorporate them back into your life once you have lost the weight, reversing all your hardwork! So think about food positively, eat what you like but following a serving size, eat a variety of foods, and think before you eat, is this food fuel or is it just for fun? Mindful eating is KEY to your weight loss journey!