Monthly Archives: August 2012
Congratulations on making a commitment to leading a healthier, more active lifestyle! You invested in a good pair of sneakers, have made a few trips to the gym and now you are headed to the grocery store. Don’t panic…we are here to help navigate you and make this task an easier one. We know just how overwhelming the grocery store can be when you are trying to make better choices. So here are some basic tips for creating a cart full of clean fuel.
Work the Edges
In almost every grocery store you will find that the inner aisles are where the processed foods are located…boxes, bags and canned foods…basically the non-clean foods, which in most cases equates to JUNK! Many of these items are filled with unhealthy additives and chemicals to preserve shelf life. Do your body a favor and limit or even skip the inner aisles and instead stick to the outside edges. Here you will find all your clean foods such as meat, seafood, produce and dairy.
Look High and Low
Did you know that some of the worst food tends to be placed at eye level on the shelves? It’s an awful trick for those of us on a quick shopping run. Some manufacturers actually pay extra to have their products at eye level to increase sales…good for them, but bad for you. When navigating the shelves, look high and low to find your healthier options.
Less is More
Remember this basic equation…More packaging = Less nutrition. Fresh is best! Limit or even skip the amount of processed foods you buy. Is this starting to sound repetitive? Trust us and your body will thank you in so many ways!
Another simple equation to commit to memory…Fewer Ingredients = Healthier Food. Review the nutrition labels on any packaged products, before you buy. A good rule of thumb is to pick the items with 5 ingredients or less. As the list of ingredients gets longer you typically see ingredients that are harder to pronounce, which typically means the items were created in a lab. This most likely means the product is filled with stuff your body doesn’t want or need.
Stay tuned for the next Grocery Store Survival post, where we help you understand some of the common product lingo (fat free, organic, whole grain, etc.). We will also help you understand which choices are right for you.
Servings: 18-20 muffins
- 2 lbs Lean Ground Turkey Meat (93/7%)
- 1 cup Quick Cooking Oats
- 3 Egg Whites
- 1 Red Pepper, chopped
- 1 Medium Sweet Onion, chopped
- 2-4 Garlic Cloves, minced
- 1 tbsp Dijon Mustard
- 2 tsp Mrs. Dash or favorite sodium free seasoning
- ½ tsp Sea Salt
- ½-1 tsp Pepper
- ½ tsp Cumin
Preheat oven to 375⁰F. Spray a muffin pan with olive oil non-stick cooking spray. Place all ingredients in a large bowl and mix with clean hands until all ingredients are combined. Use a 1/3 cup to measure out each muffin then roll into a ball and place in muffin pan. Bake for 25 minutes.
Nutrition (per muffin):
- 95 Calories
- 4g Fat
- 120mg Sodium
- 4g Carbohydrates
- 1g Sugars
- 1g Fiber
- 11g Protein
What we love about this recipe…
Make a batch on Sunday and have a great source of protein ready to go for lunches and dinners all week long!
Just like most of the people out there…Better Together Fitness loves PIZZA too! Our love for pizza inspired us to create our own healthy crust recipe and we continue to vary the toppings including lots of fresh veggies, herbs, reduced fat cheeses and lean proteins such as chicken. Skip the takeout pizza and give a BTFit Pizza a try!
Serving Size: 1-2 Slices (4-8 Servings)
- 1 package Active Dry Yeast
- ¾ cup warm Water, divided
- 1 teaspoon Brown Sugar, Sucanat or Agave Nectar
- 1 cup Oat Flour*
- 1 cup Whole Wheat Flour
- ½ teaspoon Sea Salt
Stir yeast, sugar and ¼ cup warm water in a small bowl. Let stand for 5 minutes. Combine flours, sea salt, and remaining ½ cup water and yeast mixture. Mix until dough ball forms. On a lightly floured surface knead dough for 10 minutes. Place dough in a lightly oiled bowl and cover with plastic wrap and a clean kitchen towel. Set aside to allow dough to rise (double in size)…about 1 hour.
Dough can be mixed in a food processor if available to save some time. Place all crust ingredients in a food processor and process until dough ball forms. Continue to process until dough is smooth and elastic…about 1 minute (no kneading necessary). Place in oiled bowl as described above.
Preheat oven to 450 degrees. To roll dough out place dough ball on a lightly floured surface and shape into a flattened circle. Using a rolling pin continue to roll out into desired shape. Dough will be relatively thin at this point. Roll edges to create the edge of the crust. Place crust on a lightly oiled pan. Mix olive oil and Mrs. Dash then brush crust. Place crust in preheated oven and precook for 7-9 minutes. Remove from oven and begin topping your pizza.
*To make oat flour…place 1 ¼ cups of quick cooking oats in a food processor and process until flour forms.
Toppings (that we used for this one):
- 1 tablespoon Extra Virgin Olive Oil
- 1 teaspoon Mrs. Dash Garlic and Herb Seasoning
- ½ cup Part Skim Ricotta Cheese
- ½ cup Sauce (We like Rinaldi To Be Healthy Tomato & Basil Sauce)
- 1 cup Reduced Fat Mozzarella Shredded Cheese (We like Sargento Reduced Fat 4 Cheese Italian)
- ½ cup Sweet Onions, sliced thin
- ¼ cup Red Pepper, chopped
- ¼ Green Pepper, chopped
- ½ cup Mushrooms, sliced thin
- 2-3 Garlic Cloves, minced
- Fresh Basil, sliced thin
- 1 cup Spinach, chopped
Add the Toppings:
Sauté onions, peppers, mushrooms and garlic cloves in a skillet over medium heat for 3 minutes. Remove from heat and set aside.
Our topping suggestions…spread ricotta cheese on crust, follow by adding sauce, thin layer of shredded cheese (1/3 cup), add spinach and sautéed veggies and top with remaining shredded cheese and basil.
Bake in oven for 10-12 minutes. Remove and let set for 1-2 minutes. Cut into 8 slices and ENJOY!
Nutrition: (per slice of the BTFit Homemade Veggie Pizza)
- 196 Calories
- 7g Fat
- 310mg Sodium
- 25g Carbohydrates
- 3g Sugars
- 4g Fiber
- 9g Protein
What we love about this recipe…
This power breakfast is packed with the essential nutrients to jump start your day. Many breakfast items have very little protein. What’s all the fuss about protein? Protein is an essential nutrient that our bodies use to build and repair tissues, which helps to keep us lean and strong. This recipe provides you with a better balance to start your day off right!
- 1/2 cup cooked Whole Wheat Couscous
- 1/2 cup Liquid Egg Whites
- 1/4 Avocado, cubed
- 2 cups Baby Spinach, chopped
- 2 tbsp Sweet Onion, chopped
- Top with 1-2 tablespoons Salsa
Prepare Couscous according to package instructions.
Sauté onions for 3 minutes then add spinach and sauté for an additional minute.
Add egg whites to pan (pour over veggies). Allow egg whites to set for a minute or two then scramble all together.
Combine all ingredients and top with salsa….ENJOY this power breakfast!
- 257 Calories
- 7g Fat
- 320mg Sodium
- 31g Carbohydrates
- 2g Sugars
- 6g Fiber
- 19g Protein
We hope you enjoy this Clean Creation from the Better Together Fitness kitchen. Please give it a try and let us know what you think. And as always, if you know anyone that you think might enjoy the information we are providing…please share the link with them.