LITTLE tricks that bring BIG results!

Little weight loss tricks can bring BIG results! Try some of these tips and tricks to satisfy your hunger for a healthier lifestyle.
Late night cravings......we all have them. You know when you're in front of the TV, hours after dinner and you just want to munch and crunch? So is it terrible to eat after dinner? Well, yes and no......eating right before bedtime could cause crazy dreams, restless sleep, indigestion and weight gain......not a habit you want to get into, but if just have to have something on occasion try this.....
Popcorn , oh yes, popcorn 100 calories bags will solve the munch and crunch problem, you get a nice beautiful big bowl for the 100 calories. Drink with water, and you not only hydrate your body, but you get a little boost of fiber from the popcorn and no boost to your waistline ;)

Hungry first thing in the morning? Start the day off with an 8oz glass of cold water. Most likely after a night of sleep, those hungry feelings you feel in your stomach, is really your body, dehydrated. Drink the water before you start eating for the day, and you'll be less likely to go throughout the day overeating.

Hard boiled eggs-buy a dozen on sunday, hard boil them and keep in fridge. A quick and easy protein snack to grab throughout the week.

Lowfat Ricotta (skim ricotta) add a 1/4 cup serving (80calories) on top of your favorite pasta dish for an extra protein boost (5g) and calcium, too!

Vitatops (chocolate muffin tops) these wonderful snacks (found in your frozen food aisle)are like a brownie, but with 100 calories and tons of extra vitamins and fiber So you can feel great eating them knowing your giving your body this healthy treat! Add a scoop of lowfat frozen yogurt for a great dessert after dinner for only 240 calories! (yogurt plus vitatop)

Remember the 2 tablespoon rule-that is if it's a dip (example: hummus) or a butter (think peanut butter) 2 TBS is a serving. So measure it out, and you won't over do it!

Egg white cartons-egg whites come conveniently in cartons in your dairy aisle. Easy to pour and scramble or use in liquid form in a smoothie for a burst of protein. (pasteurized so they can be used in the raw for the smoothie)

I have plenty of more tips to come, but start with these....remember small healthy changes leads to a lifetime of positive healthy results! Happy Weekend B-fitters!- FoodieGIRL

Fettucine FUN alfredo!

Who doesn't love the rich creaminess of fettucine alfredo?? And with the weekend right round the corner, you know you're thinking about indulging in some sorta way. But does indulging mean you have to toss your healthy lifestyle to the side? Of course not! Here's a fantastic fettucine alfredo recipe with ribbons of zucchini, a great and sneaky yummy way to get your veggies!
ENJOY!

Ingredients


2 tablespoons olive oil

2 cloves garlic, minced

2 medium zucchini (about 8 ounces each)

12 ounces Fettuccini pasta, preferably whole wheat

1 tablespoon all-purpose flour

1 cup cold 1% low-fat milk

1/2 cup evaporated skim milk (not condensed milk)

1/2 teaspoon salt, plus more to taste

3/4 cup freshly grated Parmesan cheese

1/4 cup finely chopped fresh parsley leaves

Directions

Slice the ends off the zucchini and discard. Using a mandolin or carefully with a sharp knife slice the zucchini lengthwise into very thin slices. Stack the slices and cut with a knife lengthwise into 1/4 inch-thick ribbons.

Heat 1 tablespoon of the oil in large non-stick skillet over a medium heat. Add 1 clove of the garlic and cook for 30 seconds. Add the zucchini ribbons, cover and cook until the zucchini is tender, stirring occasionally, about 6 minutes. Transfer the zucchini to a bowl.

Cook the pasta al dente according to the directions on the package. Ladle out a half cup of the pasta water and set aside. Drain the pasta and return it to the pasta pot.

Meanwhile, make the sauce. Stir the flour into the low-fat milk until it is completely dissolved. Put the remaining tablespoon of olive oil in the skillet and heat over a medium-high heat. Add the remaining clove of garlic and cook for 30 seconds. Add the flour-milk mixture and cook until the mixture begins to boil, stirring constantly. Reduce heat to low and cook, stirring, for 2 minutes more. Add the evaporated milk, salt and the cheese and cook, stirring, until the cheese is melted, about 1 minute. Season with additional salt to taste.

Add the sauce, the zucchini and 3 tablespoons of the parsley to the pasta in the pot and toss to combine. Add a little of the reserved pasta water as necessary to loosen.

To serve, place 2 cups of the pasta mixture on each plate and garnish with remaining parsley.
Per Serving: Calories 500; Total Fat 13 g (Sat Fat 4.2 g, Mono Fat 6.6 g, Poly Fat 1.5 g); Protein 24 g; Carb 77 g; Fiber 12 g; Cholesterol 20 mg; Sodium 600 mg

Excellent Source of: Calcium, Copper, Fiber, Folate, Iron, Magnesium, Manganese, Molybdenum, Niacin, Phosphorus, Potassium, Protein, Riboflavin, Selenium, Thiamin, Vitamin B6, Vitamin C, Vitamin K

Good Source of: Iodine, Pantothenic Acid, Vitamin A, Vitamin B12, Vitamin D

Thanks Ellie Krieger for this great recipe! Bon appetit!

Flush the FAT with this cleansing WATER!

Have you heard of this......Flush the FAT Water? Ever since I saw fitness guru, Kim Lyons, tauting the flush water's benefits on the Dr. Oz show, I have been hooked! I'm telling you, if there's one simple change you can make in your diet today, it's drinking more water! And this makes it SIMPLE and EASY! Just another way to adopt healthy into your EVERYDAY! Try it!

DID YOU KNOW THAT.......To cleanse your system, Kim Lyons’ special 5-ingredient Fat Flush Water is simple to make and tastes great. Besides its main ingredient of water, the Fat Flush contains grapefruit that’s loaded with vitamin C to help your body turn fat into fuel. The tangerine increases your sensitivity to insulin, stabilizes blood sugar, and stimulates genes to burn fat. Cucumber helps you feel full and acts as a natural diuretic, which means less bloating and water retention. And lastly, it has peppermint, which is not only refreshing but also promotes better digestion and stomach calm. Make a big pitcher of Fat Flush Water every morning. The longer it sits, the better it will taste.
Fat Flush Water

Ingredients, per 1 pitcher
Water
1 sliced grapefruit
1 tangerine, sliced
½ cucumber, sliced
2 peppermint leaves
Ice

Directions
Combine ingredients in a large pitcher.

*Of course you can do variations of this with strawberries, oranges, whatever will get you to drink more water, and give up those high calorie, high sugar beverages (or those artificial sweetener drinks, too!!) But the above ingredient list offers the optimum fat flush benefits. SO DRINK UP! 3-8oz glasses a day is BEST!

10 day sugar challenge

10 day sugar challenge! Who's with me? Now if you've been reading along(my blog that is), you know that I am all about everything in moderation! Truly truly, I believe (and have seen the results, twice now when I had to lose baby weight!!) that if you eat healthfully most of the time, then a treat (in moderation) is not going to break that bank, or your gut! So I don't want to even hear that you are entertaining the latest fad diet where you have to starve yourself for X amount of days, or give up certain food groups. I'm telling you, these "fads" may work for the short term, that is if you can even stick to them (give up bread, I dare you, are you really never going to eat bread again for your entire life?!?.....that is nuts don't you think??!!)
In the long term, you are going to end up gaining the weight back, that you starved yourself for. Silly and a little radical, don't you think? So moderation is KEY to losing and maintaining weight loss!

But sugar can and will always still be a worrisome creature.....so addictive and so easily overeaten. Now we all know the obvious, usual suspects.....cakes, cookies, ice cream, etc. But what about that energy bar, that cereal, those crackers, and that bran muffin. You see when you eat these so called "healthy snacks" along with the obvious sugar treats, you can easily overdo your sugar intake for a day.
So here's where my 10 day challenge comes in.....you see I have 7 lbs to go since giving birth and I know what my problem is...SUGAR! I think since having my newborn a month ago, I have been somewhat in the habit of reaching for sugar treats due to sleepless nights, (bad sleep equals poor food choices) and as I said, along with other sugars in my diet, well, this addictive creature has a hold on me. Oh yes, the food coach isn't perfect, there I said it! But none of us are, nor do we need to be! So how do I choose to change this habit I have fallen into? By being aware! Being aware of the food we put into our mouths and how it effects our body is the step in the direction of change, sleepless nights or not, no excuses for me, so no more excuses for you!
TOO MUCH SUGAR IS NOT GOOD FOR YOU and here's why from our our friends at Body Ecology.....

SUGAR CONTRIBUTES TO:

 
1.Feeds candida

2.Promotes wrinkling and aging skin2

3.Makes your blood acidic3

4.Can lead to osteoporosis.4

5.Rots your teeth5

6.Raises your blood sugar level6

7.Contributes to obesity7

8.Is addictive (almost as much as drugs) 8

9.Can create the urge to binge9

10.Provides 'empty calories' with no nutritional value10

11.Contributes to diabetes11

12.Robs your body of minerals.12

13.Robs you of energy13

14.Contributes to heart problems14

15.Can cause cancer15

16.Contributes to ulcers16

17.Can cause gallstones17

18.Contributes to adrenal fatigue

19.Can suppress your immune system18

20.Raises the level of neurotransmitters called serotonin19

21.Weakens eyesight

22.Sugar can cause hypoglycemia (low blood sugar levels).

23.Can cause aging20

24.Can contribute to eczema21

25.Can cause arthritis22

So the 10 day sugar challenge is this: Take each day to read the labels on your "hidden sugar" foods like cereals, energy/granola bars, processed foods, jellys/jams, coffee treats, drinks and snacks. Substitute these foods with whole foods(no processed/convenience foods)....multigrain cereals with 5g or less of sugar, fruit (nature's dessert!) and look to substitute your regular go-to food items with ones that are sweetened naturally with molasses, maple syrup, agave nectar, or honey to get you off of the sugar roller coaster (white sugar only revs up your energy negatively, to make you crash later, no good!) When you can get off the sugar train, your weight loss will improve rapidly, as will your health, mind, body and soul. You're worth it, you can do it, and remember, it's baby steps in the right direction, that overtime will be become healthy habits!

OOOH LA LA, RICE PUDDING!

Ooooh LA LA, RICE PUDDING! It's makes me swoooooon with delight! It really does! And when I can make a quick and easy version of it, AND make it low in fat, and full of fiber, well I am doubly excited about it! Let's start with a little confession......I DO NOT like brown rice.......yep I said it. I try and try, I make it a dozen different ways, as it's sooooo much better for you than it's cousin, white rice. But alas, it does nothing for me. Well, that is until I made the brown rice into.....drum roll please.......RICE PUDDING! Talk about sneaky healthy, it was great!! And  my tastebuds were none the wiser that I was doing something good for them by supplying them with a healthier version of it's favorite. SO with that said, here's my better for you rice pudding (with brown rice and coconut milk) ENJOY!

COCONUT RICE PUDDING

1 cup brown rice

1 can (Approx. 13.6 ounces) Coconut Milk (not light version)
2 cups Water

2 tablespoons Pure Vanilla Extract

1 tablespoon Cinnamon

¼ cup Agave Nectar (or Honey)



In a medium saucepan, combine the rice, coconut milk, and water. Cover and bring to a boil over medium heat. Once it reaches a boil, reduce the heat to low and simmer until all the liquid is absorbed into the rice.
Add the vanilla extract, cinnamon, and agave nectar and stir to combine. Taste and add any extra vanilla extract or cinnamon according to your taste level. Can be served hot or cold, and lovely with a bit sprinkle of cinnamon and a strawberries on top!
240 calories  for a 3/4cup serving

Tomato-licious!

Well, looks like I finally have some more tomatoes ripe in the garden, and I couldn't help myself but think how can I make these healthy gems even better?? Well, toss them in pasta of course! So last night dinner was spaghetti with roasted yellow and red tomatoes.....simple right? But OH SO DELICIOUS! And here's how you do it!


Spaghetti with roasted sweet tomatoes and garlic
6 tomatoes, roughly chopped into quarter pieces, or bite size (cherry toms, yellow or red, or just some big ol' tomaters! whatever you have on hand)
2 cloves of garlic, chopped fine
1 small vidalia onion, chopped fine
6 Tbs really goooood olive oil (reserve 2 Tbs to toss spaghetti in at the end)
sea salt and black pepper (tsp of each)
4 leaves of fresh basil, chopped
spaghetti

Boil your spaghetti and drain, according to package directions. Take all above ingredients (except basil) and toss in olive oil. Spread out onto a sheet pan and roast at 450 for 20 minutes. When done roasting, toss tomato mixture with spaghetti, 2 more Tbs of olive oil, another sprinkle of sea salt and black pepper, to taste, and sprinkle with fresh basil. And WAAA-LAAA, you have dinner! And sooo gooood for you, fresh and flavorful!

DID YOU KNOW? Tomatoes are high in Vitamin A, Vitamin C, Calcium and Potassium

and lycopene which is an inhibitor to heart disease.

*YOU CAN BRING UP THE FIBER IN THIS RECIPE WITH A WHOLE WHEAT PASTA, or if you're not keen on the multigrain varities, mix a regular pasta with a multigrain, and you'll find you won't know the difference. See healthy can be fun and sneaky! ;)

THROW OUT THOSE BULKY SWEATERS!

I know school is back in session for some...and for others it's right around the corner! But that doesn't mean that going into these Fall and Winter months means you have to add an extra coat to your waistline. Sure comfort food is wonderful, especially as the temps start to cool in the upcoming months. But don't let that be an excuse to overeat, hide under a bulky sweater and eat yourself into a food coma. Take the rest of this month of August, and start thinking about how you want to savor the Fall/Winter months and all the wonderful holidays that it brings, but still stay food aware. That is, don't be the gazillion of people making a resolution at the end of the year to "lose weight". Be one of the smart people that chooses to eat healthfully and in moderation all year long, and you won't find yourself in a scramble at the end of the year wishing you hadn't gone for that second helping of cheesecake at Thanksgiving....you know, that cheesecake that is still claiming your butt as it's best friend ;) Make a plan to make it through the winter (and especially the holidays) enjoying all the bounty of food, family and friendship, but with healthful B-FIT4U goals in mind.
Remember your GOALS checklist:
Am I hungry or just eating out of emotion?
Am I eating in moderation, remembering to read labels, measure food, and truly eat only a serving size!
Am I eating every 3 hours to keep my metabolism going, and to stave off a hunger binge
And most importantly, don't associate GUILT with FOOD! FOOD is FUEL and also, at times, PLEASURE, just make sure those pleasurable experiences are done in moderation. Yes, you can eat your Aunt Milly's apple pie at Thanksgiving and at Christmas, too, just not two slices and gallon of ice cream, ok?

And always B-FIT4U!