It starts with a list, grocery store economics 101

Sooooo you are hanging out late at night and you hear your name being called by the Oreos in the pantry....total nightmare when you're trying to be healthy, right? But wait....what are those Oreos doing there in the first place? Are you unknowingly sabotaging your B-FIT4U lifestyle? Here's the deal, if you don't buy it, it's not an overwhelming temptation in your home to eat later! Let's repeat this mantra: It ALL starts in the grocery store! Indeed, good and bad choices start at the store. If you have a love of ice cream but a hard time keeping it portion controlled, then no reason to have that willpower sabotager in your house. Go out for a treat like that once in awhile, and order a sensible portion; have your treat"out" but not the temptation to overeat it by the gallon in your home. And never go to the store hungry, you will never stick to your healthy grocery list! Start in the produce aisle, hit up lean proteins there after and low fat dairy. Keep to the perimeter of the store for healthier items, and only fill in your basket with the middle aisle items of whole grain cereals, breads and pasta, keeping the snack aisles to a minimum. Don't sabotage your healthy promise to yourself by filling your pantry and fridge with sabotagers. Think B-FIT4U and stock up on the good stuff, leaving treats as an outside snack with a friend every once in awhile. You got this B-FITTERS! :)

Cool lunches 4 HOT days!

Let's face it, it's hot out there! And like most, you need a cool, quick lunch to keep the edge off the hot summer heat! The thought of A hot bowl of soup makes you cringe, and comfort food is taking a back seat to cooler, crisper summer fare. The obvious #1 pick to keep you refreshed is salad! But ye ol' salad doesn't have to be boring. Change up those greens with kale, baby spinach and romaine for wonderful crunch and antioxidant green power! Toss with fresh tomatoes, cucumbers, black olives and feta in a balsamic vinaigrette, or go slightly sweet dressing those greens in a raspberry vinaigrette and tossing berries and walnuts into your salad. And of course, chicken, hard boiled eggs, salmon or shrimp are great protein toppers to any salad! How's about a refreshing gazpacho chilled soup? At the ready, fill your blender with 3 tomatoes, one green pepper, 1/4 cup chopped onion, 1 cucumber, 1/2 a seeded jalapeño, 1/4 cup water, dash of olive oil, 1 tablespoon of red wine vinaigrette and salt and pepper to taste, blend away and serve in a bowl with a dollop of plain Greek yogurt and cilantro! So YUM, sooooo refreshing on a hot day! And don't forget fruit salads! A protein packed Greek yogurt dresses up any old fruit salad! Add a sprinkle of fiber with a 1/4 cup raw whole oats and a TBS of ground flaxseed, little sprinkle of cinnamon and honey and you have lunch and dessert in one bowl! So don't get all hot and bothered this summer! Cool off with a refreshing lunch and remember to always B-FIT4U! :)

Staying fit the WHOLE Summer long!

B-fitters! I can barely keep up with all your wonderful messages this Summer! It seems you're all taking names and pulling no punches when it comes to your health, and we are so proud of you!!! Healthy IS inside and out, to B-FIT4U with great nutrition and exercise. Summer is not a season to be lax in your health, but a time to cease that sunshine and get out there and move! Vacations, poolside days and picnics are no exception to a healthy eating lifestyle! These are the times to be vigilant in all you have learned so far, healthy choices, portion control and keeping active will bring your heart great happiness and your body energy to do all you dream of this Summer, and all year through! Tips for enjoying a great vacation And a wonderful relaxing Summer but NOT coming back with unwanted pounds are simple: Keep your eye on the veggies when ordering at restaurants, swap those heavy oil laden french fries for fruit salad, a baked potato or sautéed veggies, order lean proteins (seafood being a great light way to fill up and not weigh you down when ordering out) AND make personal fitness and food goals to follow before you leave on vacation and stick to to them! First weigh yourself before you go on vacation. Keep yourself accountable on your vacation to come back to a healthy weight, not 5lbs over...vacation does not mean an excuse to come back annoyed that you need to lose the weight you lost for the trip...because you gained it back on the trip, ya dig? Think before you drink, liquid calories add up too!! Like those fun cocktails.. guess what?! Alcohol brings your inhibitions down to eat more, pay less attention to your health and slows your metabolism down. So just as with food choices you need to pick and choose where you will indulge on vacation, still staying mindful of your healthy lifestyle. That means dessert once or twice, 2 drink maximum on anything that isn't water, including alcohol, and portion control! You can have unhealthy foods, like fries in moderation, once in awhile BUT making sure to keep that portion small. Picnics can be terrible culprits for overeating or grazing SO grab a plate, fill it up with a portion control mindset and you're done! Take a bite or two of things like cookies, pies, cakes OR try or share with a friend, OR choose that day as your day for a little indulgence and have your whole slice of cake, BUT then fill the rest of your day with great choices! I recently went on vacation and yes food abundance was everywhere, but I made 3 simple goals for myself and came back from vacay feeling great, NOT gaining that dreaded vacay weight, AND kept my energy up while on vacation seeing the sights, relaxing and enjoying myself, not feeling deprived but feeling GREAT! The 3 simple personal goals I kept were, lunches were always vegetable based, fun salads etc even if ordering out, kept sugar to a minimum with one dessert indulgence, kept dinner on a portion control leash, especially when dining out AND chose healthy all the way around, starting with a healthy breakfast to fuel the day! You see it's about balance on vacation, during summer, and for all outings...YOU do not have to feel out of control and make these beautiful moments about overindulging, but savoring the memories you're making, eating mindfully for a healthy body, and choosing when to indulge instead of being a slave to your food, you're in control of your body, your choices, and your desire to B-FIT4U :)Happy SummerB-Fitters keep up the great work!!

JULY 4th~Picnics, BBQs and all that FOOD!

JULY 4th! An incredible celebration marked with great American pride, food, family, friends and fellowship~and BBQs are a must!!! But how do you navigate all that food and drinks without busting that bathing suit waistline? First no grazing... That is hit the appetizer table once with a small plate of nibbles and save those calories for the BBQ dinner. When dinner is served meet with the veggies, fruit and proteins first, then go light on those mayonnaise based salads. Thinking portion control will keep you on track;)a 2 FUN drink maximum and lots of water will keep you hydrated and happy :) Dessert, pick one or share a nibble or two with a friend! Have fun and focus on the positive steps you have taken to B-FIT4U this year, living a healthy lifestyle one bite at a time! Happy 4th!!🇺🇸

Summer Romance

Hello B-Fitters and Welcome to JULY! How is your Summer romance going with... Food? Is alcohol ruling your summer with unwanted liquid calories? Are you oversnacking at the pool or beach? Has vacation turned into a buffet? Summer is FUN, but should not be ruled by overindulgence. Sure a treat here and there is great! But on the whole, every Season should be a chance for you to romance your food! Savor the vegetables and fruit that are in season! Stock up on blueberries for snacking, cucumbers for salads and portion your snacks! Fuel your body with water to keep up with all those sun filled, hot day activities and get creative in your eating! Cooool, chilled soups like gazpacho, strawberry and mint cucumber, or delightful fruit and low fat yogurt smoothies will keep you cooool on the hottest days! And don't forget to watch for unwanted sugar in your favorite cocktails, keep portion control on your liquid calories too! And while you romance your body with all these good for you foods, you'll feel great, look great and have energy to keep you on the move all Summer long! Cheers to a B-FIT4U Summer! Oxoxo~FoodieGIRL

Breakfast COOKIES!

Breakfast the most important part of the day! It energizes you and keeps that metabolism revved up! Cookies are a sweet treat that should be savored not forgotten, but eaten in moderation..so how do you bring the two together in your healthy journey to B-FIT4U!? The almighty Breakfast Cooooookie!! It's delicious and packed with all those good for you ingredients...without making you feel like your sacrificing all the goodness of your traditional cookie! And guess what!? They are kid tested! I have picky ones...kids that is, and they LOVE these cookies, and if you know any picky eaters kids or adults, you know this is saying ALOT! So give them a try you will LOVE them too!! And pssst if any of the ingredients seem strange to you or your picky eaters..follow this recipe too a "T" with my little tricks...and you and "they" will never know the flax seed, etc is hiding in there! Ok so big trick here is I take the oats and all the nuts, and I process them into a fine flour in my blender, yep that's it! No one is the wiser and all they get is that chewy goodness (and healthy vitamins it provides) oh and I buy flax seeds already ground which by the way, seem to only come in a big bag, so save the rest by putting in the freezer. It keeps it fresh, doesn't really freeze it so you can pull out a tablespoon here or there to add to cookies, all baked goods, smoothies or sprinkle on your cereal. Soooo good for you and you don't even know it's there! So back to the Breakfast cookies! I am a dump it all in one bowl kinda baker when it comes to these cookies, so take the following below, dump it all in one bowl and mix with your beaters or cuisinart, adding the dried cranberries or cherries and dark chocolate chips at the end. Ready Set Go make them! 1 cup walnuts and 1 cup almonds (measure then pulse in blender until ground up fine) 1 1/2 cup old fashioned oats (pulse in blender until fine like flour) 3/4 cup whole wheat flour 2 tsp baking powder 1 stick smart balance butter 1/2 cup brown sugar (light or dark) 2 TBS. Ground flaxseed 1/2 tsp kosher salt 1/2 tsp ground cinnamon 1/2 cup soy or almond yogurt vanilla flavor 1 egg 1 cup dark chocolate chips (I like to keep this entire recipe lactose free so I buy chips that have no dairy but do as you please here, we have a lactose intolerant family member :) 1/2 cup dried cherries or dried cranberries Place in one bowl and blend until dough forms, adding dried fruit and chocolate at the end. Place golf ball size dough balls on greased cookie sheet and flatten with palm of hand making perfect round circles, Bake 375 for 15 minutes. Enjoy!! Happy Friday!!~FoodieGIRL

Easy, healthy Fun!

You have all asked for easy ways to get healthy and stay healthy this Summer, and we got you covered! It's easy when Summer rolls around to get a little lax and lazy about your eating habits...a little ice cream here, another cocktail there...you really need to stay on top of your nutritional needs and pick and choose when you will indulge, cause that's important, too! Deprivation does no body or mind any good! You don't have to overeat on all your summer vacations, but you can treat yourself and still stay healthy!! Soooo let's get back to easy! A great habit to adopt this Summer and anytime is salads! Have a salad everyday for lunch and see the change in your energy and physique. And how about packing good for you snacks at the pool or beach? Indeed snacking sensibly on veggie sticks, edamame for protein, fruit and whole grain crackers will keep you refreshed and your energy up! And don't fall into the trap of eating a whole bag of anything...portion out your snacks, calories add up fast. Alcohol..stick to one cocktail or two..nobody needs a beer belly, a wine waistline, or a slow metabolism, ya dig? Keep it light and fresh this Summer while you're on the go! Fitness and Health is a life long wonderful journey with no finish line, just a great attitude to do well for yourself , body mind and soul-B-FIT4U!