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!