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BTFit Recipe: Chicken and Brown Rice Muffins

Chicken and Brown Rice Muffins

Chicken and Brown Rice Muffins

Servings: 10 Muffins

Ingredients:
10 ounces (2 Large Breasts) Boneless Skinless Chicken Breast, shredded or chopped
2 cups Brown Rice, cooked
½ Medium Red Bell Pepper, diced
½ cup Carrots, shredded
¼ cup Scallions, chopped
½ cup Plain Non-Fat Greek Yogurt
1 ½ tbsp Dijon Mustard
2 Egg Whites
2 tsp Sea Salt
½ tsp Garlic Powder
1 tsp Mrs. Dash or other No Salt Seasoning

Preparation:
Preheat oven to 350 degrees.
Spray muffin tins with non-stick cooking spray.
Combine all ingredients in a large bowl.
Fill muffin cups with mixture.
Bake for 35 minutes.

Nutrition: 1 Muffin

89 Calories/1 g Fat/211mg Sodium/10g Carbohydrates/2g Sugar/2g Fiber/10g Protein

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BTFit Recipe: Mexican Quinoa Bowl

Mexican Quinoa Bowl

Skip the extra calories and fat from Taco Bell and Chipotle this weekend and instead try our Mexican Quinoa Bowl.  Quinoa…you might be wondering what this is and how you pronounce it??  Quinoa, pronounced “KEEN-wah,” looks like a grain, but is technically a seed that is high in protein and fiber.  It is prepared like rice and other grains and can be used in place of rice in some recipes.  We love it because it offers a nice substitute for brown rice and packs more protein than any other whole grain.  Try it…we promise you won’t be disappointed!

Quinoa Bowl

Servings: 1 Bowl

Ingredients:

4 ounces cooked Lean Ground Turkey Meat (93/7%)
½ cup Quinoa, cooked (Brown Rice can be substituted)
2 tablespoon Black Beans (Low Sodium)
¼ cup Cherry Tomatoes, halved
¼ cup Green Pepper, chopped
1 tablespoon Red Onion, chopped
1 tablespoon Cilantro, chopped
¼ Avocado, cubed
1 tablespoon Salsa

Preparation:

Combine all ingredients and enjoy…it’s that easy!

Nutrition :

376 Calories / 16g Fat / 188mg Sodium / 37g Carbohydrates / 4g Sugar / 9g Fiber / 24 g Protein

Produce: To Be Or Not To Be Organic

What does “organic” mean?

 Organic foods are foods produced without the use of pesticides and chemicals.  Sounds pretty good to us!! We realize that most organic foods found in your local grocery stores can be a little bit more expensive.  One way to save some money on organic produce is to scout out local farmers stands and markets.  To help your body and your wallets we are providing you with some tips for when you should go organic and when to save your money when buying produce.  A good rule to follow is to go organic if skin is thin or edible.  If the food item contains a thicker skin (not edible) this will provide a better barrier to pesticides and chemicals.

How do I know if something is organic?

 Look for this USDA Organic label on produce packaging and stickers on individual pieces of fruit and vegetables.

USDA

The USDA has identified three categories of labeling organic products:

100% Organic: Made with 100% organic ingredients

Organic: Made with at least 95% organic ingredients

Made With Organic Ingredients: Made with a minimum of 70% organic ingredients with strict restrictions on the remaining 30% including no GMOs (genetically modified organisms)

**You will see this on processed and packaged organic products.

When should I buy organic produce?

Go Organic:
apples
berries
cherries
carrots
celery
grapes
lettuce
nectarines
peaches
pears
peppers
potatoes
spinach

Save Your $$$:
asparagus
avocados
bananas
broccoli
cabbage
cauliflower
corn
eggplant
grapefruit
kiwi
mangoes
melons
onions
oranges
papaya
pineapples
squash
sweet peas
sweet potatoes

We hope that you found this information useful.  Food shopping can be confusing at times…eat this and not that…ahhh…what to buy???  Our goal is to help make life a little easier by providing you with tips for filling your cart with healthy fuel.  As we mentioned before foods produced without the use of pesticides and chemicals sounds like a pretty good fit for leading a healthy lifestyle and with these tips you will know when to “go organic” and when to save some money.

Happy Healthy Eating!

Fruits and Veggie Basket

BTFit Recipe: Stuffed Peppers

Stuffed Peppers

Stuffed Peppers

What we love about this recipe…

These peppers are stuffed with nutrients…lean protein, whole grains and lots of veggies!  Feel free to get creative when you make your stuffed peppers…try adding black beans, chicken breast and even salsa to mix it up a bit.

Servings: 2

Ingredients:

2 Red Peppers, halved vertically
½ lb Lean Ground Turkey Meat (93/7%)
¼ Sweet Onion, chopped
2-4 Garlic Cloves, chopped
2 cups Spinach, chopped
½ tsp Mrs. Dash Garlic & Herb
1 tbsp Grated Parmesan Cheese
¾ cup *Quinoa, cooked
1/4 cup Reduced Fat Italian Blend Shredded Cheese

*Quinoa can be found in most grocery stores.  If you can’t find it or are not a fan of quinoa you can substitute brown rice.

Preparation

Heat oven to 350 degrees.
Cut peppers in half vertically, remove seeds, rinse and dry with a paper towel.
Heat a non-stick skillet over medium heat.
Add onion to skillet and cook for 2 minutes.  Add garlic and cook for another minute.
Add ground turkey meat to skillet and cook until meat is no longer pink.
Remove from skillet and place contents in a large bowl.
Add all remaining ingredients except the shredded cheese.
Stuff peppers with meat mixture and top each pepper half with 1 tbsp shredded cheese.
Bake for 30-40 minutes (until peppers are tender).

Nutrition: 1 Whole Pepper

334 Calories / 7g Fat / 264mg Sodium / 30g Carbohydrates / 6g Fiber / 8g Sugar / 38g Protein

*Nutrition Facts do not include Garlic Bread as pictured above.

 

BTFit Recipe: Super Food Salad


Super Food Salad

Superfoods


Spring has sprung!  We are loving this beautiful weather, which has inspired this refreshing salad.  You get a little bit of everything…sweet, salty and crunch!  AND it’s loaded with super foods including spinach, blueberries, red peppers, walnuts and avocado that provide our bodies with a ton of nutrients needed to lead a healthier lifestyle!

Servings: 1 Salad

Ingredients:

3 cups Baby Spinach
2 ounces Chicken Breast, cooked and cubed
¼ cup Blueberries
¼ cup Red Pepper, chopped
¼ cup Cucumber, chopped
2 tbsp Walnut Pieces
1 tbsp Part Skim Shredded Mozzarella Cheese
¼ Avocado, cubed
1 tbsp Balsamic Vinaigrette*

*Not included in Nutrition information below.

Preparation:

Toss all ingredients together in a large bowl and enjoy!

Nutrition:

315 Calories / 20g Fat / 150mg Sodium / 17g Carbohydrates / 8g Fiber / 6g Sugar / 21g Protein

Superfoods 2

Eat More Fruits and Veggies Challenge

Eat More Fruits and Veggies Challenge

Fruit and Veggies Heart 2

Here at Better Together Fitness we are not only challenging ourselves, but we are also asking YOU to step up to the challenge and eat more fruit and veggies.  Check out the information below on the daily recommendations and a variety of tips to help you add more fruits and veggies to your diet.

Recommendation:

Just how many servings should you eat each day?  A simple way to think about this is to fill half of your plate with fruits and vegetables each time you eat.  Every time you eat ask yourself “did I have a fruit and/or a vegetable?”

Choose My Plate

According to http://www.choosemyplate.gov/ the daily recommendation for fruit is as follows:

Women
19-30 years old = 2 cups
31-50 years old = 1 ½ cups
51+ years old = 1 ½ cups

 Men
19-30 years old = 2 cups
31-50 years old = 2 cups
51+ years old = 2 cups

According to http://www.choosemyplate.gov/the daily recommendation for vegetables is as follows:

Women
19-30 years old = 2 ½ cups
31-50 years old = 2 ½ cups
51+ years old = 2 cups

 Men
19-30 years old = 3 cups
31-50 years old = 3 cups
51+ years old = 2 ½ cups

Individuals who are more physically active (30 minutes or more per day) may be able to consume more fruits and vegetables as long as they stay within their caloric needs.

Tips for adding more fruits and vegetables to your diet:

There are so many creative ways to add fruits and veggies to your day. 

Here are a few of our suggestions…

  • Add veggies to sandwiches (spinach, cucumbers, sprouts, tomatoes, etc)
  • Add sliced fruit to your morning bowl of cereal or yogurt
  • Add veggies to omelets and stir fry
  • Add fruit and veggies to a smoothie

Click on the link below for more suggestions.

http://www.fruitsandveggiesmorematters.org/quick-guide-to-getting-more-fruits-and-vegetables

Choose seasonal fruits and vegetables:

Click on the link below for a list of what’s in season for spring.  Not only will seasonal fruit and veggies taste great because they are at their peak, but they will probably be less expensive.

http://www.fruitsandveggiesmorematters.org/whats-in-season-spring

Try something NEW!

Star Fruit 2

In addition to challenging ourselves to more we are taking on the challenge of trying a new fruit and/or vegetable each week.  Maybe…Brussel Sprouts, Butternut Squash, Kale, Pomegranates or Star Fruit just to name a few.  Don’t be afraid to try something new and if you are not quite sure how to prepare something just ask.  We are here to help.  Who knows you might be pleasantly surprised!

BTFit Recipe: Banana Chocolate Chip Muffins

Banana Chocolate Chip Muffins

Banana Chocolate Chip Muffins

The BTFit Cooks are back in the kitchen!!  As we are sure you have noticed by now we like muffins.  Why?  Muffins are a great grab and go snack and they help with proper portion control.

If you like Banana Bread these muffins are for YOU without the unwanted fat and sugar!

Enjoy this treat filled with fit ingredients to fuel your body!

Servings: 9 Muffins

Serving Size: 1 Muffin

Ingredients:

  • 1 ½ cups Almond Flour *
  • 1 tbsp Baking Powder
  • 2 tsp Cinnamon
  • 8 Stevia Packets
  • 1 cup Mashed Banana
  • 1/4 cup Unsweetened Applesauce
  • 1 Egg
  • 2 Egg Whites (You can use Liquid Egg Whites)
  • ½ tsp Vanilla Extract
  • Dark Chocolate Chips (5 per muffin)

* The Almond Flour gives these muffins great flavor and it is a great substitute for making recipes gluten free. Almond Flour can be found at a variety of stores including Trader Joe’s, Whole Foods and you may even find it in your local grocery store.  It can also be made by processing raw almonds in a food processor until flour is formed.

Preparation:

  • Preheat oven to 350 degrees.
  • Spray a non-stick muffin pan with cooking spray.
  • Mix all dry ingredients together in a large bowl.
  • Mix all wet ingredients together in a small bowl.
  • Add wet ingredients to dry ingredients and mix until well combined.
  • Fill muffins cups ¾ of the way full.
  • Add 5 dark chocolate chips to the top of each muffin then use a straw to press the chips down into the muffin.
  • Bake for 30 minutes.
  • Allow to sit in pan for 5 minutes after baking.
  • Remove and place on cooling rack.

Nutrition (per muffin):  

182 Calories / 13g Fat / 195mg Sodium / 15g Carbohydrates / 6g Sugars / 3g Fiber / 7g Protein

BTFit Recipe: Pumpkin Muffins

Pumpkin MuffinsPumpkin-Muffin

Tis the season for adding pumpkin to our recipes…packed with great flavor and healthy nutrients! These are great for a between meal snack or as great addition to a meal.  And with the great nutrition value of these muffins, you will feel like you are getting a treat without the guilt!

Enjoy…let us know what you think!

Servings: 9 Muffins

Serving Size: 1 Muffin

Ingredients:

  • 1 ½ cups Almond Flour *
  • 1 tbsp Baking Powder
  • 2 tsp Cinnamon
  • ¼ tsp Sea Salt
  • 10 Stevia Packets
  • 1 cup Pumpkin
  • 1/3 cup Unsweetened Applesauce
  • 4 Egg Whites
  • ½ tsp Vanilla
  • Dark Chocolate Chips (5 per muffin)

* The Almond Flour gives these muffins great flavor and it is a great substitute for making recipes gluten free. Almond Flour can be found at a variety of stores including Trader Joe’s, Whole Foods and you may even find it in your local grocery store.  It can also be made by processing raw almonds in a food processor until flour is formed.

Preparation:

  • Preheat oven to 350 degrees.
  • Spray a non-stick muffin pan with cooking spray.
  • Mix all dry ingredients together in a large bowl.
  • Mix all wet ingredients together in a small bowl.
  • Add wet ingredients to dry ingredients and mix until well combined.
  • Fill muffins cups ¾ of the way full.
  • Add 5 dark chocolate chips to the top of each muffin then use a straw to press the chips down into the muffin.  Smooth the batter so that chips are not showing.
  • Bake for 30 minutes.
  • Allow to sit in pan for 5 minutes after baking.
  • Remove and place on cooling rack.

Nutrition (per muffin):  

167Calories / 12g Fat / 195mg Sodium / 10g Carbohydrates / 6g Sugars / 4g Fiber / 7g Protein

This One Thing is Weight Loss Sabotage!

Live Fit Tip #1 – Hydration

Over the course of the next few weeks we will be introducing a series of basic nutrition and fitness tips that will put you on the path for optimal health.  It takes about 21 days to introduce your brain and body to a new habit, which is why we would encourage you to incorporate each tip gradually.  Our goal is to help you create lasting healthy habits.

As a reminder the nutrition tips provided in this blog are science based tips that have been utilized successfully by ourselves and our clients, but may not be the best fit for everyone.  If you have a metabolic or medical condition you should seek nutrition guidance from your physician.

Tip #1: Drink Water

Yes, that’s right; we are recommending water as our first nutrition tip.  This was probably not what you were expecting, but it’s a fact that water comprises more than half of our bodies making it one of the most important nutrients.  In fact, water has been ranked by experts as second only to oxygen as essential for life.

Recommendation:   

Clearly water is important, but how much do you need?

As it turns out “8 x 8” is out.  Drinking at least eight 8 ounce glasses of water has been a common recommendation given by health and fitness professionals over the years, BUT there is no scientific evidence to support this claim.

Some experts suggest that you can take your weight in pounds and divide that in half to get a good estimate of how much water you need each day.  This is a good baseline estimate method and one that we use at Better Together Fitness.  It’s easy to figure out and easy to remember.  However this is truly a baseline and you will need to adjust this based on physical activity levels, diet factors, and general climate factors.

To get a little more specific with the numbers, the Dietary Reference Intake as published by the Institute of Medicine is 13 cups of fluid (101.4 ounces) for sedentary men and 9 cups of fluid (74.4 ounces) for sedentary women each day.  This amount is for actual fluid intake and does not include water provided in foods.

Which ever method you are using, remember that this is a baseline amount and more water is recommended for individuals who are physically active or exposed to a hot environment.  It is also recommended to include an additional 8 ounces of water for every caffeinated/alcoholic beverage consumed.  Both caffeine and alcohol are diuretics, which cause you to lose water faster.

You’ll know you are at a good hydration level based on the color of your urine. Think of the color of lemonade (pale yellow) as a goal indicator.

Benefits:

There are numerous benefits to staying properly hydrated, some may be obvious and some not so obvious. While this list is not all inclusive, one thing is certain; the benefits of staying properly hydrated outweigh the harmful effects of dehydration by far.

  • The human body is composed of over 60-70% of water…even the slightest drop in this level can have an impact on every bodily function!
  • Helps reduce the risks of heart disease.
  • Helps to maintain healthy body weight by increasing metabolism and regulating appetite.
  • Improves workout performance and recovery.
  • Decreases the risk of certain types of cancers, including colon, bladder, and breast cancer.
  • Helps flush out toxins and waste from your body.
  • Help you feel energized throughout the day, including improved mental clarity, memory and attention.
  • Helps deliver nutrients, vitamins, and minerals throughout your body, helping your body function healthily and properly.
  • Helps relieve joint pain; if you are properly hydrated; your joints will thank you!
  • Naturally moisturizes the skin, giving it a healthy glow.

Water’s Functions in the Body

As you can see, water is essential for many vital functions in the body and a very important element to consider in leading a healthy life. So how do you make sure you get enough in?  Great question…stay tuned for our next post where we will share multiple tips for incorporating more water into your day. You’ll be hydrating like a champion in no time!