English Muffin pizzas and homemade Granola....

I've got two recipes to share with you all today... the first is sort of a re-do on my usual mini-pizzas. I decided that instead of tortillas I would use light plain English muffins - to give it more of a "thick crust" feel.

MINI ENGLISH MUFFIN PEPPERONI PIZZA

1 lite English muffin - (90 calories)

8 Turkey Pepperoni slices

1/4 cup skim milk shredded mozzarella

3 tbsp. of tomato sauce

italian blend spices

basil

garlic salt

I throw this in my new toaster oven and it's super easy. I just use whatever tomatoes I have on hand - if you have leftover pasta sauce you can use that, or even diced tomatoes and crush them with a fork then add your spices to give it some flavor. Basically you layer your ingredients just like you would a pizza and then place in the toaster oven until you have the desired melty-ness. Yes, that's a word. 

2 mini pizzas (one whole english muffin) = 230 calories

Next up - Granola!

Now as we all know, granola is high in calories pretty much anyway you make it / buy it... I've been perusing different recipes and decided to put my own twist on it.

ALMOND RAISIN GRANOLA

1 1/2 cups old fashioned oats (not quick cooking)

1/4 cup sliced almonds

1/4 cup loosely packed raisins

2 tbsp. whipped butter

1/4 cup sugar free maple syrup

splenda and cinnamon to taste

Toss all ingredients into a mixing bowl and mix well - since we're dealing with syrup here you may want to opt for a spoon rather than your hands. Unless you're into that kind of thing. You can choose honey over maple syrup if you don't want a maple flavor but it will add a substantial amount of calories (200 calories for 1/4 cup of honey vs. 35 calories for 1/4 cup of sugar free syrup). After ingredients are mixed place a layer onto a sprayed cookie sheet - bake for 10 minutes at 350 degrees. Flip clusters over and bake another 8 minutes or until desired crispiness. 

This recipe makes about 11 servings = 75 calories for 1/4 cup

Way behind, Thanksgiving dinner update!

Somehow in the holiday madness I missed posting about Thanksgiving. I suppose that's what happens when you now work at a grocery store during one of the most food influential holidays of the season!

This year, I made my first Thanksgiving dinner - just for two - but I didn't skimp!

Honey brined Turkey breast - check!

Homemade orange-cranberry sauce - check!

Sweet Potato casserole - a hybrid version - check!

Cheesy, garlic mashed potatoes - check!

Green beans with bacon - check!

Sausage and Apple cornbread stuffing - check!

various rolls & of course... Pecan pie - check & check!

and I ate everything on that plate and then some!

The two items I was most impressed with were the hybrid sweet potato casserole and the stuffing. The stuffing recipe came from the Pioneer Woman blog and although I didn't follow it exactly, I did most of what she said, just skipped some steps, omitted three types of bread and opted for two, didn't use a cast iron skillet, etc. but I think mostly it was the same recipe. 

Now for the sweet potato casserole - I really went all out with the rich toppings - I took your pecan & corn flake topped casserole and added some marshmallows, some sweetened flaked coconut and some Jamaican rum cream and wow! All I'm saying is... I essentially had two desserts... but soo, soo, sooooo good.

I'm gearing up for making my first big Christmas dinner too - this is what happens when you move away from all your family and friends and you must now create your own smorgasboard instead of that of three or four house stops! Updates to follow - hopefully in a more timely fashion.

Winter Roasted Veggie Soup - vegan friendly!

I was craving something warm and not too rich so... I tossed together some ingredients I had in the kitchen that needed to be eaten and this is what I came up with...

WINTER ROASTED VEGGIE SOUP

6 cups water

4 tsp. Seitenbacher Vegetarian Bouillon Seasoning

1 red or yellow onion - sliced into large chunks

10 oz. baby carrots - left whole

15 oz. baby red potatoes - cut in 1 inch chunks

2 cups frozen chopped broccoli

3 cloves whole, peeled garlic

olive oil cooking spray

salt and pepper to taste

Roast all vegetables and garlic in a 375 degree oven, covered, for 30 minutes. Every 10 minutes toss them around in the pan to prevent even cooking. While your veggies are roasting, get your soup pot boiling with the water and bouillon. Once the vegetables are done, you can either toss them into a food processor for a rough chop (unless you want more of a pureed soup) or chop them by hand. Also at this time add your broccoli to your boiling broth. Add all vegetables into broth and let simmer on medium for about 15 minutes. 

I think the roasting adds a little more flavor, but if you'd prefer to skip that step due to lack of time, just toss it all into the soup pot!

Makes about 10 - 1 cup servings -  only 70 calories each!

Bananas Foster-esque English Muffin!

So this morning I was craving a few things, cream cheese, cinnamon raisin, English muffin and that over ripe banana yelling at me from the corner of the kitchen.

I thought, why can't I toss the banana in the pan and caramelize it a bit before I put it in/on something... and hey remember how I bought some more of my favorite light cinnamon raisin English muffins? And isn't there whipped cream cheese in the fridge? And voila! There you have it!

1 light cinnamon raisin muffin (toasted - 90 calories)

1/2 banana

1 tbsp. whipped cream cheese

cinnamon

baking Splenda

190 calories!

Toast your muffin and let it cool. Heat up a small nonstick skillet to medium heat. Cut your banana in half crosswise and then lengthwise (feel free to use the whole banana -adds 50 more calories). Place in pan and sprinkle a little cinnamon and baking Splenda on top (I did not spray my pan because I only have olive oil cooking spray - which doesn't play nice with fruits) and let brown a little and caramelize for a minute or two then flip over. While that cooks, divide half your cream cheese and spread onto each muffin side. Once both sides are caramelized place onto muffins! Super yummy! Super fast! A decadent breakfast. 

a not so fit food... Harry Potter's Butterbeer!

The nerd in me went to the Harry Potter theme park on my vacation this week and partook in all kinds of lovely not so fit foods like Cauldron Cake, Fizzing Whizzbees, Sour Ribbons and of course the infamous Butterbeer.

If you have a chance to go and are at all a fan of cream soda and butterscotch you must give this drink a try. They serve it two ways: cold and frozen. I only had it cold but that was certainly good enough for me! 

The foam is a butterscotchy flavor that is very rich and the drink is very similar to cream soda. There is no alcohol involved here and caloric estimates give it around 200 for one glass... while this may seem high, it is very much worth it. Split it with a friend or family member if you're concerned, but do give it a shot. 

I also found some online recipes for this delicious drink for those of us who want to give it a try at home:

Top 5 Butterbeer recipes

10 ways to make oatmeal...

Everyone's heard the hype about oatmeal... high in fiber, low in calories, high in satiation... and oatmeal has gotten popular again with the kiddos with Quaker Mix Ins and other similar varieties... but here's what you should do, for your health and your budget. Make your own!

Since I am unsure I could actually rank my top ten, I will list all my favorites in no particular order except possibly how they enter my brain.

All you need is a 1/3 cup of Old Fashioned Oats - they have a little more nutrients than quick cooking oats and are generally less expensive, but you can still make them in the microwave! 1/3 cup of oats only has 100 calories!

1. Banana, Raisin, Cinnamon, Peanut Butter Delight - Add half a banana and 1/2 tbsp. of The Peanut Butter Co. Cinnamon Raisin Peanut Butter to 1/3 cup cooked oatmeal. Total Calories = 200. If you want it a little sweeter add Splenda or real sugar but it will add to your calories.

2. Triple Berry with Honey - Add 2 sliced strawberries, 10 blueberries, 5 raspberries and 1/2 tablespoon of honey to 1/3 cup cooked oatmeal. Total calories = 150.

3. Pumpkin Pie - Add 1/2 cup pure canned pumpkin, 1/2 tbsp. pumpkin pie spice, baking Splenda or other artificial sweetener and 7 chopped almonds to 1/3 cup cooked oatmeal. Total calories = 200.

4. Baked Apples - Dice up one half of a small apple. Add raw apple, 1-2 tsp. cinnamon, and baking Splenda to 1/3 cup uncooked oatmeal. Total calories = 130.

5. Chocolate Peanut Butter - Need a chocolate fix? Add 1 tbsp. of Nestle peanut butter and milk chocolate chips to 1/3 cup cooked oatmeal. Total calories = 170.

6. Maple Nut - Add 2 tbsp. sugar free maple syrup (should have 35 calories for 1/4 cup serving) and 7 chopped almonds to 1/3 cup cooked oatmeal. Total calories = 170.

7. Cinnamon Raisin - Add 15 raisins, 1-2 tsp. of cinnamon to 1/3 cup cooked oatmeal. Total calories = 120.

8. Apple Raisin Nut - Add 15 raisins, 1/2 small apple - diced, 7 chopped almonds, 1-2 tsp. cinnamon and Splenda to taste. Total calories = 200.

9. Honey Nut - Add 7 chopped almonds and 1 tbsp. honey to 1/3 cup cooked oatmeal. Total calories = 200.

10. Plain - Sometimes, you just want the taste of oatmeal. Add a few tablespoons of unsweetened almond milk and some Splenda and it's pure warmth. 1/2 cup cooked oatmeal = 150 calories.

Tell me... your favorite fall inspired food!

Fall brings many great things to the table... the changing of leaves, hoodie weather, an excuse to cuddle, brisk walks and incredible food.

Some of my most favorite fall foods:

Apple Cider Donuts - don't judge! you have to let yourself indulge every now and then.

Anything Pumpkin flavor - ice cream, donuts, cakes, breads, pies, muffins, cookies, soups, etc.

Soups - all kinds, warm and brimming with broth and veggies.

Hot Apple Cider  & Hot Chocolate - these speak for themselves.

What are YOUR favorite fall foods? Please share! And if you have a recipe please share that too.

Tropical Fruits.. what IS that!?

One of the perks of having a part time job at a food market is sampling! We had a grand tour of some of those weird fruits you always pass in the grocery and say to yourself or shopping buddy... "what is that??" So I've decided to share my recent education with you...

CHERIMOYA

This fruit looks really bizarre like an artichoke and a pear or green apple had a baby. It looks even more odd as it ripens and turns into a deep army green color. The seeds are poisonous so make sure you don't eat those but the rest is an interesting texture, sherbet like actually. This fruit has been called the "custard apple" and Mark Twain called it "the most delicious fruit known to men". There are about 80 calories in half of one fruit or 100 grams. It has a sort of sweet flavor and tastes like an apple, pear and mango to me. 

STARFRUIT

Starfruit has a crunchy texture sort of like a crisp apple. You can eat the skin if you want or trim it off. There are little seeds in there a bit smaller than apple seeds. Ripe fruits are yellow with a little green and firm. Tastes have been compared to a combination of pear and citrus fruit because it is slightly tart.

RAMBUTAN

This is probably one of the most bizarre fruits I've ever seen. But... it's tasty! You peel off the weird "hairy" outer casing like you would peel an orange. Inside is a small fruit that looks and has a texture similar to a skinless grape. You can bite the fruit off the pit similar to a peach. The taste is sweet and something I cannot quite describe. You'll just have to give one a shot!

DRAGONFRUIT

This fruit is very low in calories and sugar content unlike many other fruits. The seeds are edible and the texture of the fruit is like a softer pear. You scoop out the white flesh from the pink skin and can dice into cubes. It has a mild sweetness and has been compared to a melon flavor.

PASSION FRUIT

The passion fruit has a really great sweet flavor but the texture can be a bit off putting. You can eat the seeds if you wish or strain them out but there isn't much "fruit" inside each skin. It is most often used as a juice but you could also mix in the pulpy insides into a fruit salad to utilize it to coat the other fruits. 

These are just a few of the fruits you may come across in the grocery and wonder what could that be? What does it taste like? How do you eat that?! 

Be adventurous! Take one new fruit or vegetable a week and give it a shot. The only thing you have to lose is a couple bucks, which is a cup of coffee house joe or a bag of chips - instead, choose healthier!

Eggplant Parm with Homemade Marinara... shut. yo. mouth. or... open it!

Here's the deal... I've tried eggplant on numerous occasions, several different ways. Italian Eggplant Parmesan the fattening way. Middle Eastern Babaganoush. Indian Baingan Bharta (Eggplant Curry). Ratatouille. Baked Eggplant tossed with other baked veggies and ricotta cheese and still... still... the texture kills me.

I have a part time job at a family owned food market in the produce department and we were given a grand tasting tour of exotic vegetables and fruits with free take home samples. So, I took home a bunch of stuff. I also took home Japanese eggplant.

Now, the Japanese variety is a lot smaller and the rind is a thinner but it's still a dark purple. So, I decided to give it one last shot...

And I liked it! Of course, you can coat pretty much anything in Panko and it will taste good. Regardless, here are some recipes.

JAPANESE EGGPLANT PARMESAN

2 - 3 medium Japanese eggplant

1/2 c. Panko Japanese bread crumbs

2 tbsp. grated reduced fat Parmesan cheese (20 calories per tbsp.)

1 cup homemade marinara (see recipe below)

1 egg, beaten

1 tbsp. dried basil

Makes 2 small servings - 180 calories each

Feel free to double, triple or quadruple this batch.

This is super easy.

Preheat oven to 400 degrees. Slice eggplant in 1/2 inch slices. Sprinkle tops of slices with sea salt (this will help bring out some of the moisture). You can also add pasta to this for added calories and carbs. Beat the egg and set it aside on a small plate. Mix Panko, basil, and Parmesan cheese and set aside on another small plate. Dip eggplant slices into egg, then Panko mixture and set onto Olive oil sprayed cookie sheet. Bake 8 minutes on one side and flip, bake another 8 minutes. Divide half, and top each half with 1/2 cup of marinara.

Even easier... Marinara!

5 INGREDIENT MARINARA 

1 large can of diced tomatoes (do not drain)

1.5 tbsp. chopped garlic (use fresh or jarred)

1 tbsp. Italian seasoning

1 tbsp. dried basil

1/4 cup diced yellow onion

Makes about 7 1/2 cup servings - 30 calories each (less than half of store bought!)

Toss all ingredients into a sauce pan on medium. Once it comes to a simmer lower heat by half. Allow to simmer 20-30 minutes for all flavors to marry. I like my marinara chunky - you can easily do this with a potato masher. If you like yours smoother, toss into a food processor or blender.

Change it Up!

When was the last time you changed your workout routine?

If you are looking for results and you've noticed that you aren't getting any... something is wrong.

Either you are eating too many calories.

Or...

Your body is used to your workout, therefore it cannot progress any further.

Do you walk on the treadmill at the same speed, for the same amount of time, twice a week and wonder why you aren't losing weight? That's why! Switch to a different machine, workout harder, run a little in between walking, add an incline... do something different!

Peanut Butter... how I love thee.

Does anyone else love peanut butter as much as I do? Sure, it bangs a large caloric punch for such a small amount but they contain minerals, antioxidants and vitamins that are essential for achieving optimal health. Plus, who doesn't love a good PB & J??

Peanut Butter has kind of exploded on the market in the last few years with all different flavors; honey, cinnamon raisin, dark chocolate, less sugar, added omega 3's, maple, all natural, organic, etc. If you eat as much as I do you also notice it's incredibly expensive.

The Peanut Butter Co. out of New York has some of the most unique flavor combinations and freshest taste around, but it's also around $5 a jar and not easily found at every grocery.

I also recently stumbled upon Peter Pan's Whipped Peanut Butter - which offers 40-50 less calories per serving, 1/3 less sugar and is smooth as silk!

Here's a question... why can't I make my own?

So, I did some research and it appears all you really need is a few basic ingredients:

Peanuts (of course!) - You can either roast and salt your own or buy them roasted.
Salt (if you prefer to leave that out, it's your choice! - another benefit of making your own)
Peanut Oil - this is optional - natural peanut butter you find at the store will likely not contain this.
Any flavorings you wish...

A good powered food processor - I learned the hard way.

For years I've been getting by with this little 2.5 cup food processor, I use it to make Pesto and Salsa... however, I don't think it makes a good peanut butter - so for this reason, use a bigger, better food processor - you will find lots of other uses for them in your cooking adventures. So go ahead, splurge a little and pass up the $15 smaller version.

Now, I will still eat the peanut butter I made even though it's not as pretty (and why there isn't a photo for it!) because it still tastes pretty dang good. I was attempting to use the peanuts I had on hand... bought them in a can - honey roasted - but they weren't as "roasted" as I liked... so... I roasted them at 300 degrees for 5 minutes on a baking sheet, tossed them around with a spatula and roasted them for another 4 minutes.

Once cooled, I added them to the food processor with some ground cinnamon. You basically just want to grind them down to the consistency you're looking for. Try it on high for one minute, scrape down the sides, another minute, and repeat process until you get the smooth or chunky peanut butter you're looking for.

The oil will help push the nuts around if you decide to go that route. I attempted to add a tablespoon or two of water so as not to raise the caloric value but am not sure that helped much in the way of texture.

If you have your own peanut butter recipe successes, trials or failures please share them in the comments section below! I'd love to hear other opinions since I am very new at this process!!

Top 5 Favorite Peanut Butters:

1. Jif- Creamy - maybe it's childhood nostalgia - but for whatever reason, this is always my go to!

2. Kroger Maple Peanut Butter - such a warm, fall flavor, and not overwhelming!

3. Peter Pan Whipped - good smooth texture - great on calories and sugar

4. Peanut Butter Co. - Cinnamon Raisin Swirl - I love this, my only issue is I'd like less raisins and more peanut butter!

5. Peanut Butter Co. - Dark Chocolate Dreams - how can you go wrong with dark chocolate and peanut butter? You can't.

Bacon, Bacon, Baaaaaaayyyy---kiinnnn

I'm a bacon lover, it's salty, it's crispy, it brings flavor to just about anything and it's comforting.

I've had my share of bacon trials... some good... some mediocre... some I'd rather toss than eat. Here's a run down of bacon I've swallowed gleefully and those I've choked down.

Thick Cut Bacon

Sure, who doesn't love a big, thick, chewy, crispy cut of bacon... especially the peppercorn kind... but... then you discover the nutrition facts. On average 1 slice of thick cut bacon is about 60 calories.



Original Cut Bacon 

My general complaint about this bacon is the slice looks to be a pretty decent size, until you cook it, then it shrinks! Sure, all meat shrinks when heated but for some reason I've had more issues with the regular cut than the others. Calorie breakdown - 80 calories for 2 slices. Less than thick cut, but not as low as center cut. Speaking of...








Center Cut Bacon  


Not only is this a better cut of bacon, with less fat, but it's also the most calorie friendly of all the pork bacon. I find it to be my favorite choice for taste, crispness, calorie content and most versatile. The only downside, it's generally more expensive. Oscar Mayer Center Cut comes in the lowest, 50 calories for 2 slices.







Turkey Bacon 

I used to be okay with this product until I ate center cut. Recently I gave it another try with Jennie-O extra lean. The result? An overall disappointment. Sure it's less calories, coming in at 20 calories per slice, but I'd rather spend 5 more calories per slice and get something that actually has taste and texture. It's virtually impossible to crisp this bacon, no matter how you cook it (pan fry or broil) it still comes out limp. Microwaving is not recommended, and being the curious person I am, I zapped some and now I get why. It dries the bacon out even more and you end up with pieces similar to a tough jerky, with less flavor.

Morningstar Veggie Bacon 

I would rather eat and rather enjoy the flavor of this bacon substitute. As a matter of fact, there were several years where this is all the bacon I would eat - and obviously I'm not vegetarian. It crisps well, is good on a sandwich and has good overall value. Sometimes, it's even cheaper than real bacon. Calories come in at 60 for 2 slices.

Pesto Veggie Pasta - it's scrumdiddlyumptious.

After making my first batch of Almond Pesto in August, I decided it was time to make another one. Since I've done so, I've made this recipe twice... because it's just that good!

PESTO VEGGIE PASTA

4 oz. Ronzini Smart Taste Thin Spaghetti

1 c. frozen pepper mix

1/4 c. sliced white or yellow onion

3 tbsp. capers and liquid

30 or so medium sized asparagus

3 tbsp. Fit Foodie Almond Pesto

salt to taste

Makes 2 large servings -  315 calories each

Cook your pasta per packaging directions until al dente. For this brand and serving size it should be 9-10 minutes. If you would prefer to use a different type of pasta that is fine, just grab one around 180 calories per serving.

Using a large 12" skillet or wok, spray with olive oil cooking spray, and heat to medium low. Add asparagus first and cook for 4-5 minutes but still bright green, tossing around every minute or so. They will continue to cook while adding the rest of the ingredients. Add in onion, capers, frozen peppers and cook for 3-4 minutes. Once the pasta is cooked to al dente (where it still has a bite to it) add it into the pan as well and toss through with the pesto and veggies. 

You can top with grated Parmesan and freshly ground black pepper.

This recipe is vegetarian friendly! If you want to add protein feel free to add 5 oz. of grilled chicken breast, tofu, seitan, or any other meatless substitute you wish.

Off the Grid... but it paid off!

As you may know, I have been studying for my ISSA Certified Fitness Trainer course which is why I've been off the grid all week taking different sections of the exam.

And it paid off! I passed my exam and am officially a Certified Fitness Trainer!

Raisin Bran - to buy or not to buy...

Bran cereal is good for you. Raisins are good for you (though higher in sugar content). Skim milk (Soy, Almond, whatever your pleasure) is good for you.

Raisin Bran cereal - not so much.

Stats:

1 cup serving
190 calories
1g fat
46g carbs
17g sugar
5g protein
5g fiber

Make your own:

3/4 cup Bran Cereal
10-12 raisins

120 calories
1g fat
31g carbs
8g sugar (less than 1/2 of Raisin Bran!)
3.5g protein
5g fiber

If you add 1/3 cup of skim milk to the mix, it only brings your grand total to 150 calories and ups the protein to 6g! When you add the same amount of milk to Raisin Bran - it brings it up to 220. Now maybe 70 calories isn't that big of a deal for you, but it is half the amount of sugar. If you like your cereal a little sweeter, add Stevia or Splenda - for zero calories.

Now I'm not knocking Kellogg's (I happen to love most of their cereals), I just wish they'd get on the bandwagon and lighten up a little. Plus, let's be honest, Raisin Bran is expensive! You can buy generic, sure. Or you can buy generic bran flakes and raisins. After all, raisins are good to have on hand to toss in oatmeal, throw into some homemade granola or snack mix, cookies, whatever!

Fall Flavors! S'mores and Pumpkin!

I don't care what anyone says... it's always the right time of year for ice cream. One of my favorite brands has recently unleashed two amazing fall flavors...

140 calories - 1/2 cup!

90 calories - 1/2 cup

Eat these ice creams on a cake cone and it adds a tiny 20 calories. Such a nice fall treat!

Also, the Hungry Girl - Lisa Lillien posted a recipe on Facebook for S'mores - cool treat style. So in keeping with the theme I will share her recipe with you. I can't count on one hand how many times I've made this. And you can alter to your liking.

Hungry-Girl S'mores

2 sheets (8 crackers) of low fat graham crackers 

8 tbsp. lite cool whip

1/2 tbsp. chocolate chips (rough chop them a little to spread them out)

1/2 cup of mini marshmallows

Mix the cool whip, chocolate chips and marshmallows in a bowl. Don't let the cool whip get too warm or else it will be soupy. Spread equally on 4 crackers, top with remaining crackers. Put in freezer for at least an hour. 

Makes 4 sandwiches - about 100 calories each. 

*You can also add chopped almonds, more marshmallows or use chocolate graham crackers!

All the credit for this recipe goes to Lisa Lillien aka Hungry Girl!

Breakfast Sammie - only 190 calories!

Despite what you may have heard... proteins, carbohydrates and fats are important in your diet. To be deficient in one can lead to various health issues making your body unable to function at the appropriate levels. This is especially true during "training" also known as weight loss, fat loss and muscle building. As I've been researching and studying and re-evaluating my own diet I have been rethinking a lot of my meal options.

Some people believe it's simply calories in, calories out... and while most of that holds true to lose fat, you still need an appropriate level of vitamins, minerals, fats, proteins, carbs and water.

If you fill up on junk food, even though you are staying within your calorie range, you are not treating your body to the nutrients it needs to build a better, stronger, faster, healthier you.

Off the soap box (for now...)

One of my favorite breakfast foods is the breakfast sandwich. Now when I was a teenager, I could safely say it was (and I'm only a little ashamed to admit this...) McDonald's Sausage and Egg Biscuit. (**Disclaimer, if you'd rather stay in the dark about the nutritional information regarding this tasty yet deadly sandwich stop reading here**)

McDonald's Sausage Egg Biscuit:

510 calories

33g fat

14g saturated fat (the bad kind!)

250g cholesterol (which is 83% of your total daily value)

1170mg sodium

18g protein

36g carbs

You can find all of McDonald's Nutritional Data here

Fit Foodie's Bacon & Egg on an Everything Bagel:

190 calories

5g fat

1g saturated fat

15g cholesterol

515mg sodium

16g protein

25g carbs

This sandwich will take you less time to make, than to drive to McDonald's and wait in the drive-thru.Plus, it's cheaper to make at home, you can sit at home enjoying your meal instead of eating on the run and you will feel much better about eating it!

In our fast paced world, we don't take enough time to actually taste the foods we eat, which often leads to overeating. I know this sounds like a no-brainer, but chew your food people! Chew it well! Not only will you feel fuller, but you will help aid in the digestion process which in turn makes it easier on your stomach. It takes about 20 minutes for your brain to register the amount of food you've eaten. So if you think you are still hungry, sit with it awhile and re-evaluate later.

Bacon & Egg on Everything Bagel:

1 - Thomas or Lender's Everything Bagel Thin

1/4 cup egg substitute (I prefer the taste of the regular substitute to the 100% egg whites)

2 slices of Oscar Meyer center cut bacon (veggie or turkey bacon works too!)

That's it people! Toast your bagel while your bacon cooks (stove-top or microwave - your preference), if you do use a skillet, wipe out most of the excess grease but leave a little in for flavor! Center cut bacon is the best cut of bacon, so it already has a lower amount of fat - therefore not as much grease. I lay my cooked bacon on a paper towel for a few minutes. Then assemble! 

Should take you less than 10 minutes - more like 5! And you'll feel better about your breakfast choices. So simple!!

Stuffed Peppers- Fit Foodie Style!

Traditionally Stuffed Peppers are... well... stuffed... with ground beef, rice and tomatoes. To pump up the vitamins, fiber and veggie factor and lower the calorie intake I subbed ground beef for ground turkey and rice for shredded carrots.

SPICY TURKEY STUFFED PEPPERS

4 medium green bell peppers (with flat bottoms!)

10 oz. ground turkey

1 regular sized can of diced tomatoes with jalapenos

1 oz. shredded pepper jack cheese

1 slice (torn into pieces) white american 2% cheese

6 oz. shredded carrots

3 cloves garlic - minced

1/2 onion - diced

black pepper and salt to taste

1 tbsp. Adobo seasoning

Makes 4 stuffed peppers - only 205 calories per pepper!

Start by cutting the tops off your green peppers and cutting away the inside veins and seeds. You can discard the tops or cook them too - I try not to waste good food! Also, when I made this I found that the cooking process created a lot of liquid in the bottoms of the peppers - you may choose to make a small cut in the bottom of the pepper to release the juices, or leave it. It's all about your preference!

Preheat your oven to 375 degrees. In a skillet, brown your ground turkey, garlic, onions and seasonings - do not overcook, it will continue cooking in the oven. After cooking stir in carrots, tomatoes and cheese. Fill each pepper with the turkey mixture and stand them up in a deep dish or pan. Cover with lid or aluminum foil, bake for 30 minutes. Place uncovered peppers under broiler for 5 additional minutes. 

For my veg heads - use soy crumbles or mushrooms instead of ground turkey. 

A Sin-a-mon-y breakfast...

I love cinnamon - it brings me a feeling of warmth, reminds me of the holiday season and freshly baked cookies. When I was in grade school, my Grandmother would make me a breakfast of oatmeal and cinnamon toast. Sometimes I like to relive that moment with a little healthier kick to it. My Grandmother was akin to Paula Deen in the butter regard, so I had to adapt my recipe a little.

2 slices of Country Kitchen Light Italian bread (with yummy sesame seeds on top!) 80 calories

1 tbsp. Land O'Lakes Whipped butter - 25 calories

2 tbsp. baking Splenda (or the generic -Target carries a less expensive brand)

1 tbsp. ground cinnamon

Place the toast under the broiler for a few minutes until golden and crusty!

For the oatmeal, I used prepackaged low sugar Apple Cinnamon - 100 calories

The coffee - Archer Farms (Target, again!) Cinnamon Vanilla Nut

1/2 tbsp. of fat free half and half

splenda

Total breakfast yumminess - 215 calories

If you didn't know Cinnamon has great health benefits:

 - a great source of manganese, dietary fiber, iron and calcium

 - has been proven to lower LDL cholesterol (the bad one!)

 - helps control blood sugar for folks with Type 2 Diabetes

 - has anti-inflammatory properties

 - and just smelling cinnamon improves memory 

So get your cinnamon on!

Aerobic Exercise... it's got all the good stuff and none of the bad...

Since I've been studying my ISSA I've been learning lots of interesting facts about how fitness aids in healthy living... These are some of my favorites about aerobic exercise specifically...

1. Aerobic exercise burns body fat -  you can burn up to 1000 calories an hour depending on the type and intensity of the activity.

2. Research indicates that for every hour you spend exercising aerobically, you extend your life two hours.

3. Aerobic exercise aids in relieving depression - naturally.

4. Studies have found that men and women who exercise are less likely to get colon cancer. Conversely, women who do not exercise have more than two and one-half times the risk of developing cancer of the reproductive system and almost twice the chance of getting breast cancer.

5. Aerobic exercise improves sleep quality and mental sharpness.

6. It reduces the risk of heart disease.

If these six reasons aren't enough to get your butt movin' I don't know what is!

The BEST Protein Shakes and Bars...

I've looked at countless nutritional stats for shakes and bars, wanting a high amount of protein and a small amount of calories seems to be asking a lot. But the best I have found is Pure Protein.

The shakes range from 110 to 120 calories for 23 grams of protein. The Frosty Chocolate is pretty tasty! I bought some Vanilla Creme today, will let you know how that one is!

I've tried several of the bars too. Some are a little more calorie friendly than others but my favorites are: Peanut Butter Chocolate, Smores, Chocolate Chip Cookie, Peanut Butter Marshmallow Eclipse and Peanut Butter Caramel Surprise. These pack around 18 - 20 grams of protein and 170 - 200 calories.

You can sign up for coupons on their website and this months Fitness magazine has a ton of them inside. Also, I've found that Target has the best prices on boxes of 6 bars - $5.49 and packs of 4 shakes -  $7.99.

What are YOUR favorite bars and shakes? I'm always looking for new products.

Cannellini Bean Soup... vegetarian and vegan friendly!

Good ol' comforting soup. It's no secret that I love soup, of every variety, for 3 simple reasons: 1) It's filling - you can eat a lot for a small amount of calories 2) It's warm - temperature wise and emotional wise, for me it's often associated with nostalgia 3) It's a great way to get your veggies!

Usually I make this with Navy beans - but I goofed at the store and bought these. While navy beans are less calories, they're also about half the size. But both are good white beans to use.

CANNELLINI BEAN SOUP

2 cans - drained and rinsed - Cannellini or navy beans
1 bag frozen cut carrots

1 tbsp. whipped butter

1/4 cup chopped onion

3 cloves minced garlic

5 tsp. Seitenbacher Vegetarian Bouillon Seasoning (or any other you choose)

9 cups water

1 tbsp. corn starch
salt & pepper to taste

Makes 11 - 1 cup servings - 72 calories each

You may substitute pre-made broth if you wish, try to stick with something that's between 5 and 10 calories per 1 cup serving. In the bottom of your Dutch oven, melt your butter and add in your onion and garlic.Saute until onion becomes transparent. Next add in your carrots, beans, water and bouillon. Let simmer for about 20 minutes. If you want thicker soup, add in the corn starch.

Dear meat eaters - you can top with 2 pieces of  cooked crumbled center cut bacon and chives.

Dear vegetarians - Morningstar makes a pretty good veggie bacon if you're into that kinda thing.

Mapping out your run or walk...

Believe it or not, I'm a little behind the times and may be one of the only people I know who still doesn't have a smart phone or really know anything about apps. Kinda weird for someone who perceives themselves to be tech savvy but that's why I have the internet... since it can do mostly the same things, on a larger screen. But back to the point...

For years I've been using a website to map out my distances for walks and I figured it was time to share it. They also have an iPhone app for all you tech-sters. I like it because it breaks down my calories, shows the elevation and you can personalize it based on how many minutes it took, your weight, pace, etc. You can also save your routes and share them with other folks in the community or keep them private for yourself. As a side note, it uses Google Earth maps, which are pretty...

Give it a try! Oh and it's FREE... I love free.

WalkJogRun


What do YOU use?

SparkPeople... I love this site!

Back in 2009 when I really stopped and said "That's it! I've had enough! More do and less talk!" I joined SparkPeople. It has a lot of great resources available... and they're FREE.

If you've thought of joining Weight Watchers online, but cannot afford it, give this a shot. While I believe in the Weight Watchers philosophy (having been on that too, eons ago) I have been in many financial tight spots that made it impossible to join. SparkPeople offers the same resources, at no charge.

Things you can do there:

Log your daily food - they have a huge database and if you eat something that isn't in it, you can add your own.

Log your daily exercise - they divide it into strength training and cardio - again another large database, but they also offer exercise demonstrations. Want to know how to use that big bouncy balance ball in the corner of the room that collects dust and scares your pets? They will show you.

Join a group or discussion board - Maybe you have a question about something or you want to join a group of folks with similar interests also trying to lose weight and/or get healthier - you can do that too.

Create your own page about yourself - Show the other members who you are, what your goals are, make yourself write it out - this will help you be accountable. This is mine KMBOHNINE

Find Recipes - There are tons of member created recipes on there, some of which I made up!

Even if you don't need to count calories or want to for that matter, this makes it very easy! I recently started using it again myself, not to lose weight, but to keep better track of my nutritional goals - more protein - more carbs - more vitamins - so I can build the muscle I want and make sure I'm not eating too little of one thing and too much of another.

Oh and just so you know, anything I write about in here is not a paid endorsement (I wish!) ... these are all just products and websites that I've used and have felt successful with, not because someone sent me a sample or asked me to blog about their site, exercise DVDs, food product, etc. (although, feel free - I'll be your guinea pig!)

Share with me your thoughts on SparkPeople if you use it, or are new to it... I'd be glad to give you pointers!

Personal Training...

I have spent the last few days studying my ISSA Certified Personal Trainer book (which is large and chock full of information). It could take me as little as 10 weeks to complete all the testing and become CPR/AED certified. Ideally I know the kind of trainer I would want and the kind of trainer I want to be, but that's just one woman's opinion. I need your help.

What I want to know is:

What do YOU want in a personal trainer?

How much experience should THEY have before you would hire them one on one? Newly certified or should they work in a gym/fitness center for a few years first?

Build your dream trainer... what do THEY look/act/sound like?

Are they tough on you?

Do they let you slide when you had that piece of chocolate cake?

Are they REAL with you? Share their stories, struggles and ideas?

Or are they like stone? Regimented and to the point?

Jillian vs. Bob? (and I don't just mean male/female)

Do they simply train you on how to properly do a lunge or do they also teach you how to eat/cook/grocery shop?

How much would you pay at the most for a one hour session? How much is the least?

I want to know!! Please share your thoughts in the comments section.

Yum Yum in my Tum Tum...

When you make a batch of pesto, even a small batch, after the first night or two of pasta you might want a change of pace. So I made a yummy Pesto Grilled Cheese with tomato. Here it is!

Only 270 calories!

I've been trying out other store products... as usual... and these are some of my newest favorite additions. 

80 calories per burger - Available at Aldi's (and other stores) - Super cheap!

180 calories per serving - that's 10-20 calories less than most others!

Only 50 calories and so creamy!

35 calories per wedge! Yummm! and perfect on these crackers down here...

140 calories per serving! Spicy!

I also revisited some of my favorite vegetarian burgers... other brands don't quite hold up to MorningStar. And my two favorites are:

120 calories! Sooo good!

110 calories! And there are REAL chunks of veggies in there!

Do YOU have some fit food finds?? Please share them with us!

Almond Pesto - Fit Foodie style!

I love pesto, it's nutty, garlicky, basil-y, rich and swimming in olive oil. Hence the problem. Olive oil, while one of the best oils to choose, is not a low calorie food friend. I made up this recipe with half the amount of olive oil and substituted almonds for pine nuts because not only did I have them on hand, but they are much less expensive.

ALMOND BASIL PESTO

1/4 cup almonds (salted and roasted)

2 cups packed fresh basil

3 tbsp. grated Parmesan, Romano & Pecorino blend (20 calories for 1 tbsp.)

2 cloves of garlic

2 tbsp. extra virgin olive oil

3 tbsp. water

1 tbsp. lemon juice

Makes 9 servings - 1 tbsp each - 53 calories

Toss everything in a food processor and blend well. If freezing, leave out the cheese and drizzle the top with a little more olive oil to prevent browning. Add cheese after thawing when ready to use. 

Serve over pasta noodles, toss with grilled vegetables, on top of salads, sandwiches or meat. 

Tossed with 3 oz. Whole Wheat pasta and 3 oz. roasted chicken with 2 tablespoons of pesto

Only 360 calories!

Who Loves Banana Nut Bread?

I do! I do! Who am I kidding? I love any kind of bread... naan, pita, bagels, English muffins, white, wheat, whole grain, Italian, potato, rye, banana nut, blueberry, zucchini, cinnamon raisin... I could go on like this for hours! Or at least until I listed every type of bread invented. But back to the point...

I am always on the search for a good way to pack in protein and fiber in a small calorie punch. While at a vitamin store I came across Gnu Foods brand bars. Since they were on sale and I am a bargain hunter I bought 3 to try. So far I've had the banana walnut bar - which totally tastes like a much denser, chewier version of banana nut bread and the cinnamon raisin, just like it says! They were both really tasty.

They aren't as high in protein as I would like, ranging from 3g - 4g per serving, but they pack a wallop of fiber - 12g! Now, that's half of your daily fiber intake. Fiber One bars and the like, have about the same amount of calories, with 9g or less of fiber, more sugar and half the protein. Go out and try yourself some of these! If you really like them, it may be more cost beneficial to buy them online or at a wholesale club.

What's the deal with fiber anyhow? Why is there so much talk around about it?

The American Dietetics Association has this to say:

"Foods rich in fiber are usually lower in fat and calories, and are also more filling. Studies show that people who consume more fiber weighed less than those who consume less fiber, suggesting that fiber intake has a role in weight control. Studies also show that fiber might reduce the risk of cardiovascular disease or even Type 2 Diabetes as well." The recommended daily value of fiber for adult women is 25g and adult men is 38g. 


So go out there and get yourself something that is full of fiber!

Fit Foodie Style Sausage & Pepper Pasta

A traditional Italian sausage link can cost you about 280 calories. A turkey Italian sausage link costs half that, 140 calories. When substituting any sort of ground turkey for ground beef the saving grace is seasoning. Ground turkey is more of a vehicle for flavorings of your choice, it can be very bland without it. Luckily, you can buy premade turkey Italian sausage for about $4 and the package will contain 6 servings.

SAUSAGE & PEPPER PASTA

3 oz. tri-color rotini pasta

2 turkey Italian sausage links (sweet or hot)

4 large white mushrooms - sliced

1 red bell pepper - sliced

1/4 cup white onion - sliced

1/2 jar of capers

1 1/4 cup tomato sauce

1-2 tsp. italian seasoning

1-2 tsp dry or fresh basil

sea salt

1 large clove garlic - minced

Makes 2 servings - 320 calories each

Cook your pasta per package directions, but do not over cook, it will cook more when added back in. Using a skillet or grill pan (I told you I love my grill pan!) begin cooking the sausage. I cut mine into bite size portions before cooking to speed the process, or you can cook the links whole. Once the sausage is mostly cooked add in all vegetables. Once the vegetables are cooked add in the tomato sauce and spices. Let simmer for 10 minutes on medium low to incorporate all the flavors. You may top with shredded mozzarella or grated Parmesan if you wish.

For my vegetarian friends, add another vegetable or grilled tofu/seitan instead of sausage. 

For my vegan friends, leave out the sausage and the cheese, add more veggies!

Mmmm... comforting, warm, Italian food!