Gluten Free

Gluten (from Latin gluten, "glue") is a protein composite found in foods processed from wheat and related grain species, including barley and rye. Gluten gives elasticity to dough, helping it rise and keep its shape and often gives the final product a chewy texture. Gluten may also be found in some cosmetics, hair products, and other dermatological preparations.^[1]

Need to go "G" free? These days it's easier than ever to give your body the much needed TLC it needs. And with gluten-free options everywhere, those who are gluten sensitive, are concerned about their intake of grains and wheat, or are managing celiac disease, can live freely in their food consumption with options. From gluten free bake shops to cookbooks, G free has never been easier!

 

Our B-Fit4U cookbook pick of the month is below.

Deliciously G-Free by Elisabeth Hasselback

A great way to improve your overall health, without feeling deprived. Remember just because you have to eliminate something from your diet for health reasons, etc. does not mean you can no longer eat deliciously. Change your mind, change your body, one delicious G free recipe at a time! And with this cookbook, you're sure to be satisfied!

 

B-Fit4U recipes!

Summer to B-Fit4U equals, SALAD! Staying trim and fit shouldn't be just to get you to that vacation or the pool, BUT a LIFESTYLE! So keep up that healthy lifestyle by continuing to try new, good for you recipes. Afterall, variety is the spice of life!

 

This take on "Buffalo wings" is high in protein, low in fat, and oh so delcious! (and lot less calories than it's fried cousin without sacrificing that Buffalo spicy flavor)

Calories: 254
Total Fat: 10 grams
serves 4
BUFFALO CHICKEN SALAD

 

Ingredients

• 2 (8-ounce) boneless, skinless chicken breast halves
• 2 tablespoons cayenne pepper hot sauce (or other hot sauce), plus more to taste
• 2 teaspoons olive oil
• 2 hearts Romaine, cut into 1-inch strips (about 8 cups)
• 4 celery stalks, thinly sliced
• 2 carrots, coarsely grated
• 2 scallions, green part only, sliced
• 1/2 cup Blue Cheese Dressing, recipe follows

Directions

Preheat the broiler. Put the chicken between 2 sheets of waxed paper and pound with a mallet or hammer so the chicken is an even thickness of about 3/4-inch, then cut the chicken crosswise into 1/2-inch strips. In a large bowl, combine the hot sauce and the oil, add chicken and toss until the chicken is well coated. Arrange the chicken on a baking sheet and broil until it is cooked through, about 4 to 6 minutes, turning once.
In a large bowl combine the Romaine, celery, shredded carrots and scallions. Toss with the dressing. Divide the greens between 4 plates, top with the chicken. Serve with extra hot sauce.
SERVES 4
Calories: 254
Total Fat: 10 grams
Saturated Fat: 3 grams
Protein: 31 grams
Total carbohydrates: 10 grams
Sugar: 5 grams
Fiber: 4 grams
Cholesterol: 74 milligrams
Sodium: 471 milligrams

Blue Cheese Dressing:

• 2 tablespoons mayonnaise
• 1/4 cup lowfat buttermilk
• 1/4 cup plain fat-free yogurt
• 1 tablespoon white vinegar
• 1/2 teaspoon sugar
• 1/3 cup crumbled blue cheese
• Salt and freshly ground pepper

Fold a full sheet of paper towel into quarters and put it into a small bowl. Spoon the yogurt onto the paper towel and place in the refrigerator for 20 minutes to drain and thicken. In a medium bowl, whisk the buttermilk and thickened yogurt into the mayonnaise until smooth. Add the vinegar and sugar and continue to whisk until all the ingredients are well combined. Stir in the blue cheese and season, to taste, with salt and pepper.
Yield: 3/4 cup  

 

 

 

 

Summer Holiday Survival Guide!

Listen, Summer is a celebration! Whether you're still holding onto that "BBQ bulge" from the weekend, or you like a cocktail....or two, at the pool, you're probably super relaxed on your schedule, and therefore, very relaxed on your healthy eating.....BUT you've worked SO HARD for that bathing suit body this summer, don't let bad habits take that all away. You can splurge a little here and there, but everyday, means those pounds will creep back on by the Fall. So in an effort to keep your summer healthy and fun, and your skinny jeans on, we've come up with your Summer Holiday Survival Guide. Eat well, soak up that sun and look fabulous no matter what season!!

SUMMER HOLIDAY SURVIVAL GUIDE

(tips to stay on track to your weight loss goals)

Appetizers, Pool snacks and Dinner's Out

Go for the protein choices and vegetables/fruits first

Fill up one plate only

Drinks: (liquid calories add up quick!)

Go for a 2 drink minimum and

choose cocktails made with less sugar (light juice mixes or agave nectar)

vodka

wine

wine spritzer with diet soda or seltzer

Know your calories and quantities:

Examples:

Alexander (2.5 fl oz)	180
Bacardi (2.5 fl oz)	120
Black Russian (3 fl oz)	250
Bloody Mary (5 fl oz)	116
Bourbon & Soda (4 fl oz)	105
Daiquiri (2 fl oz)	110
Gin Rickey (7 fl oz)	115
Gin & Tonic (7.5 fl oz)	170
Grasshopper (2.25 fl oz)	165
High Ball (8 fl oz)	165
Mai Tai (4.5 fl oz)	310
Manhattan (2.5 fl oz)	130
Margarita (3 fl oz)	170
Martini (2.5 fl oz)	155
Mint Julep (10 fl oz)	215
Old Fashioned (4 fl oz)	180
Pina Colada (4.5 fl oz)	260
Screwdriver (7 fl oz)	175

*Every party/vacation/dinner out doesn’t have to be a time to splurge!

Pick and choose, stay within your calorie count, make a plan of “attack” before you go, don’t skip meals the day of a celebration.

Avoid the“food pushers” and emotional/stress eating.

Keep healthy snacks in your bag, it's summer and you're on the go!!

Happy Memorial Weekend!

Memorial Weekend, a great way to remember and celebrate country, and the men and women who serve and have served to protect our Great Nation! Gather your friends, family and neighbors for a toast to liberty and freedom! And, of course BBQ!! Everyone loves a great BBQ on this special holiday of remembrance. So have your fun and eat your apple pie, too, with these quick tips for a healthy BBQ summer....

Portion our your splurges
Choose one dessert, or share with a friend
Avoid too many mayonnaise based side dishes, they can rack up the calories quick, or just have 1/2 a serving
Fill plate first with protein, veggies and fruit
Choose cocktails that are low in sugar
OR Enjoy yourself! Choose this day to be your "splurge day" of the week, and start back to healthy on monday (or tuesday if you're still celebrating come monday ;)

HAPPY MEMORIAL DAY~FoodieGIRL

Slim-TATO Salad!

With Memorial Weekend on the horizon and BBQ's throughout the land, it's time to dig up some old picnic favorites! But those favorites don't have to be a gut-busting nightmare! You just have to flip those classics upside down, turn them around and send them to calorie school, where they will learn to still be DELICIOUS, but a little more waistline friendly. So let's do it with a delicious

 Slim-TATO Salad!

(courtesy of Taste of Home)

 

• 2 pounds red potatoes, cubed
• 1/2 cup
  [x]

  Light & Creamy Italian Dressing

  The salad dressing you love at Olive Garden is now available to use at home on salads, sandwiches, veggies and more!

  See More Recipes >
  

  

  fat free italian salad dressing
• 1 cup chopped celery
• 1/2 cup chopped green pepper
• 1/2 cup chopped red onion
• 1/2 cup thinly sliced radishes
• 1/4 cup minced fresh parsley
• 1 teaspoon salt, optional
• 1/2 teaspoon pepper
• 1/2 cup mayonnaise
• 1-1/2 teaspoons Dijon mustard
• 1/4 teaspoon sugar

Directions

• Cook potatoes in boiling water until tender, about 15-20 minutes; drain thoroughly. Place in a bowl; cool slightly. Pour salad dressing over warm potatoes; toss to coat. Add celery, green pepper, onion, radishes, parsley, salt if desired and pepper; mix well. Combine the mayonnaise, mustard and sugar; pour over potato mixture and toss to coat. Cover and refrigerate for at least 2 hours. Yield: 14 servings.

Nutritional Analysis: One 1/2-cup serving (prepared with fat-free Italian salad dressing and mayonnaise and without salt) equals 55 calories, 0.55 g fat (0 saturated fat), 0 cholesterol, 147 mg sodium, 11 g carbohydrate, 0 fiber, 2 g protein. Diabetic Exchanges: 1 vegetable, 1/2 starch.

Fruit lovers :)

You asked for it, more chilled, refreshing soups for SUMMER! Now I often say this, BUT this really IS a B-FIT4U favorite!! SOOOO COOOOL and REFRESHING....it's Summer Fruit Soup, and it's going to keep you slim and fit all summer long!

Summer Fruit Soup (courtesy of Emeril Lagasse)

Ingredients

• 1 tablespoon minced ginger
• 3 cups chopped strawberries
• 2 cups chopped pineapple
• 1 1/2 cups chopped mango
• 2 pieces lemon peel
• 2 pieces lime peel
• 2 pieces orange peel
• 4 cups water
• 1 1/2 cups sugar
• 1/4 cup fresh orange juice
• 2 tablespoons fresh lemon juice
• 2 tablespoons fresh lime juice
• 1 cup blueberries
• Mint sprigs, for garnish

Directions

Saute the ginger in a medium pot over medium-high heat until fragrant, about 2 minutes (no oil is necessary.) Add 2 cups strawberries, 1 cup pineapple, 3/4 cup mango and the lemon, lime and orange peels; cook for another 2 minutes. Add water, sugar and fruit juices and bring to a simmer, stirring occasionally. Simmer for 5 minutes and remove from the heat. Allow mixture to cool slightly and then transfer in batches to a blender or food processor. Puree and strain into a large bowl. Add remaining 1 cup strawberries, 1 cup pineapple, 3/4 cup mango and blueberries. Stir to combine, cover and refrigerate until well chilled. Serve with mint sprigs for garnish

Summer drinks on the porch!

So you don't have to have a porch to sit on to enjoy a summer cocktail, but it sure is a great way to start off the summer! This low calorie Sangria Sparkler has the happy and relaxed you need to start "summering" now! So gather those friends and pass the pitcher!

Sangria Sparkler (courtesy of Fitness magazine)Prep: 10 minutes
Chill: 2 hours
Makes: 12 servings750-milliliter bottle dry red wine
1 cup light orange juice
1/4 cup brandy or cognac
1/4 cup orange liqueur
2 tablespoons sugar
2 medium oranges, sliced
2 cups club soda, chilled
Crushed ice and/or orange peel curls (optional)1. In a large pitcher, combine wine, orange juice, brandy, orange liqueur, sugar, and orange slices. Chill at least 2 hours. Add club soda before serving. Serve over crushed ice and/or with orange peel curls, if desired. Nutrition Information per serving: 100 calories, 0g protein, 9g carbohydrate, 0g fat (0g saturated), 0g fiber