Salad and a glass of wine

Delicious, nutritious, low-cal and EASY! What's not to like about salad? Heck, you can even pair this one with your favorite glass of chardonnay and you still won't go over your calorie budget for the day! I know, your welcome ;)

Toasted Pita and Herb Salad

One 6-inch whole-wheat pita bread with pocket
2 tablespoons fresh lemon juice
½ teaspoon finely grated lemon zest
Salt and freshly ground black pepper to taste
2 tablespoons extra-virgin olive oil
½ large head romaine lettuce, leaves torn into bite-size pieces (about 5 cups lightly packed)
½ cup chopped flat-leaf parsley
1 scallion (white and green parts), thinly sliced
¼ cup chopped fresh mint
½ large English cucumber, cut in half lengthwise, seeded, and thinly sliced into half-moons
½ pint grape tomatoes, cut in half
(red onion, as pictured here, optional, like if you have a date later, maybe not ;)
Preheat the oven to 375F.
Split the pita into 2 rounds and toast on a baking sheet on the middle rack of the oven until golden brown, about 10 minutes. Allow the pita to cool and break into bite-size pieces. Set aside.
In a small bowl, whisk together the lemon juice, lemon zest, salt and pepper. Add the oil and whisk to incorporate.
Toss the lettuce, parsley, scallion, mint, cucumber, and tomatoes together in a large serving bowl.
Right before serving, add the pita and dressing to the salad. Toss well to coat and serve.


Serves 4
Serving size: 1½ cups


Per serving: Calories 144; Total Fat 8g (Mono Fat 5.5g, Poly Fat 1g, Sat Fat 1g); Protein 4g; Carb 17g; Fiber 5g; Cholesterol 0mg; Sodium 100mg

 

A Recipe For Life

Don't you wish there was a "recipe for life ? Ya know, a manual maybe, or just a list of 5 things to do everyday to make you healthy, wealthy and wise? But there is! Well, sort of...there are many things you can start doing today to improve your overall health, find success in your dreams and bring you closer to that inner peace we all spend our lives looking for. Sure life isn't always going to be roses and sunshine, BUT you do have the power to feel those days as often as YOU CHOOSE, and take those bumps in the road along the way, and shine some sunshine on them to help you get to the other side. Life is YOUR journey, make it the BEST it can BE!

5 THINGS to DO TODAY to LIVE YOUR BEST LIFE:

1. Sleep
2. Smile
3. Change what you can, forget what you can't, and most importantly MOVE ON!
4. Let go of the anger, it's eating you up inside, literally
5. LOVE YOURSELF

 One of our favorite quotes....... :)

A recipe to warm your heart and put a smile on your face!

Skillet Mac and Cheese , need we say more? A great way to entertain your tastebuds,comfort-style this weekend, and NOT have to start yet another diet on Monday! ;)  
Happy Weekend~ FoodGIRL

6 ounces (1 ½ cups) whole grain elbow macaroni, cooked according to package directions (about 3 cups)
2 cups 1-inch wide cauliflower florets
1 ¼ cups Light and Crisp Whole Wheat Bread Crumbs (recipe below)
3 tablespoons freshly grated parmesan cheese
2 teaspoons olive oil
3 cups cold 1 percent low-fat milk
3 tablespoons all-purpose flour
1 ¼ cup shredded extra-sharp cheddar cheese (5 ounces)
¼ cup shredded gruyere cheese (1 ounce)
2 teaspoons mustard powder
3/4 teaspoon paprika
½ teaspoon salt
½ teaspoon freshly ground black pepper
¼ teaspoon cayenne pepper
Cooking Spray

Preheat the oven to 375°F.

Bring a large pot of water to a boil. Add the macaroni and cook for 3 minutes less than the directions on the box. Drain. Place the cauliflower into a steamer basket fitted over a pot of boiling water, cover and steam until just tender, 5 minutes. Then, finely chop it.
In a small bowl, combine the breadcrumbs, parmesan cheese and olive oil.

In a large saucepan whisk together the milk and flour until the flour is dissolved. Whisking constantly, bring to a gentle boil over medium heat, then reduce the heat to medium-low and simmer and until mixture thickens slightly, 2-3 minutes. Stir in the cheddar cheese, gruyere, mustard, paprika, ¼ teaspoon each salt and pepper, and cayenne. Whisk until the cheeses are melted and mixture is smooth, 1-2 minutes. Add the macaroni and cauliflower and stir until well coated.

Spray an ovenproof 10-inch high-sided skillet with cooking spray and pour mixture into skillet. Sprinkle with the breadcrumb mixture, place on a baking sheet and bake until top is browned and the cheese is bubbly, 35-40 minutes.

Makes 6 servings
Serving size: 1 ¼ cup

Per Serving:
Calories 360; Total Fat 14 g; (Sat Fat 8 g, Mono Fat 4.68 g, Poly Fat .83 g) ; Protein 20 g; Carb 40g; Fiber 5 g; Cholesterol 40 mg; Sodium 540 mg
Light-and-Crisp Whole-Wheat Bread Crumbs

4 slices whole-wheat sandwich bread (about 1 ounce each)

Preheat the oven to 350 degrees.

Place the bread in a food processor and process until fine crumbs form, 25 to 30 seconds. Place the crumbs on a baking sheet, spreading them evenly. Bake until golden brown, about 12 minutes. Store the bread crumbs in an airtight container for up to 2 weeks.

Makes 1 1/3 cups bread crumbs or 4 servings.

Serving size: 1/3 cup bread crumbs

Per Serving:
Calories 70; Total Fat 1 g; (Sat Fat 0 g, Mono Fat 0.5 g, Poly Fat 0.2 g) ; Protein 4 g; Carb 12g; Fiber 2 g; Cholesterol 0 mg; Sodium 130 mg

Excellent source of Calcium, Iodine, Magnesium, Manganese, Phosphorus, Protein, Riboflavin, Selenium, Vitamin C
Good source of Copper, Fiber, Folate, Iron, Niacin, Pantothenic acid, Potassium, Thiamin, Vitamin A, Vitamin B6, Vitamin B12, Vitamin D, Vitamin K, Zinc

Recipe WEEK continues!!

Recipe week continues with a delicious and nutritious way to pump up the "yummy" in your protein shake! Protein shakes are a great way to easily get the protein you need  in your day, without having to eat another piece of chicken, ya get my drift? You see, every diet out there seems to be telling us, " more protein!", and that somehow translates in our brains to, " eat more chicken". BUT chicken is not your only source of protein out there! Eggs, ( and/or just their whites), protein bars and shakes, tofu, nuts, quinoa, all wonderful sources to get you out of the dreaded chicken rut.
SO ladies and gentlemen, when choosing your meals throughout the day, don't overload your plates with carbs before you think protein! It will fill you up and keep your body satisfied for longer periods throughout the day, giving you strength and energy to capture your day!  And while you're at it, don't forget another one of our healthy favorites...fiber! Fruits and veggies paired with your protein in your meals will keep your well oiled machine, well oiled ;)

Always in Good Health, -FoodieGIRL

Add these delightful favorites to your protein powder for some extra kick to jumpstart your day, anytime of day!! Simply blend and enjoy!

Mexican hot chocolate: 2 scoops of chocolate  protein powder, 4oz of almond milk  1 frozen banana (add 1/2 cup ice if not frozen), 1 tsp cinnamon and a pinch of cayenne pepper. Blend in blender and sip and savor!

PB love: 2 scoops vanilla protein powder, 4oz of almond milk, 1TBS peanut butter

Orange ya gonna call me? 2 scoops vanilla protein powder, 4 oz almond milk, 1oz orange juice, 1/2 a cup of plain Greek yogurt, 1tsp honey

Berry delicious! 2 scoops vanilla protein powder, 4oz almond milk, 1 cup of frozen mixed berries, 1TBS honey

Just bananas over you! 2 scoops vanilla protein powder, 4oz almond milk, 1 frozen banana

Chocolate dream: 2 scoops chocolate protein powder, 4oz almond milk, 1 cup of chocolate Greek yogurt

* Note: if you want your shake to be less thick, add more almond milk to above recipes, as you see fit. Around here though, we like are middles trim and our shakes thick! ENJOY!!

Recipe WEEK!

YOU asked for it, MORE RECIPES! And at B-FIT4U, we are happy to oblige! You see, nutrition is the source of your "healthy" so make peace with the food around you. Stop hiding in the closet stuffing yourself with chips, sweets and other processed "no good"for you foods. It's time for you to celebrate yourself with good nutrition! And this is YOUR WEEK to get started! Healthy food does NOT equal boring, it equals FLAVOR and of course, FABULOUS! Because after this week, you're going to feel so deliciously fabulous, you are going to want to continue into the weeks and months to come, eating a variety of wonderful foods that make you feel and look good! Repeat this mantra, "I'm going to B-FIT4...me!"

 

 

QUICK 5 minute Chicken and Edamame Salad
1 store bought rotisserie chicken, skin removed and shredded
1 cup shelled cooked edamame beans
1 cup shredded carrots
1 red pepper, seeded and chopped

1 can of small mandarin oranges, NOT in syrup

1/2 a head of cabbage, rinsed and chopped

Dressing
• 3 tablespoons extra-virgin olive oil
• 1 teaspoon Asian sesame oil
• 3 tablespoons rice vinegar
• 2 teaspoons light soy sauce
• 1/2 teaspoons sugar
• Black pepper to taste
• Optional: 1/4 teaspoon five-spice powder
Directions
1. In a large bowl, mix together cooked shredded store bought rotisserie
chicken, edamame beans, carrots, red pepper, drained mandarin oranges, and 1/2 a head of chopped, rinsed cabbage
2. In a small bowl, whisk together dressing ingredients.
3. Add dressing to chicken mixture and toss. Can be served immediately, or will keep well for a day in the refrigerator.

Reset Button

No matter how focused you are on your health and fitness, every few weeks, months, year, you have to press your RESET BUTTON and try something NEW! Why? Because inevitably your routine is going to become stale and in that your metabolism may slow down because your body will get used to that old workout, AND you may fall of the wagon completely from healthy eating and exercise. AND although falling off the wagon here and there is part of the journey, and happens to EVERYONE, you can avoid that fall more often by changing up your routine. SO try a new exercise class or new recipe, keep it fresh, keep it exciting and you will STAY FOCUSED on BeingFit4U!

 

 

LEMON BASIL CHICKEN SALAD

• 4 cups diced cooked chicken
• 1 rib minced celery
• 1/4 cup chopped fresh basil leaves
• 1/4 cup slivered almonds
• 1 cup PLAIN greek yogurt
• 1 1/2 teaspoons fresh lemon juice
• 1/2 teaspoon salt
• 1/4 teaspoon ground black pepper

In a medium bowl, combine chicken, celery, basil and almonds. In a small bowl greek yogurt, lemon juice, salt, and pepper. Add to chicken mixture, tossing gently to coat. Cover and chill. Serve on a bed of lettuce or your favorite garden salad.

 

Yoga

Yoga...you've heard the word before, but have you ever praticed this ancient exercise of balance and peace? Often, I hear, "but I really like to sweat it out in the gym, yoga seems too tame".....Well, that's just it, yoga will bring you peace, we all want that right? BUT it will also bring you a workout that you won't believe, giving your muscles strength, power, poise and flexibility! It's sooooooooooo good for your body, you have to try it!! Take one class and you'll be converted to being a YOGI! And even better, you can do Yoga anywhere making it not only a great form of exercise but convenient to your busy lifestyle! GET OUT THERE AND BREATHE! Namaste!

 

 

Don't know where to start? Check out Yoga Journal and see why doing Yoga is heart healthy and oh so good for your body! www.yogajournal.com