Get'Tone by GirlFit: Nutrition & Recipes

Healthy Dessert Recipes

If you're anything like me...I have, no NEED to have something sweet after dinner. Without breaking my healthy eating habits, I usually try to come up or make something healthy for my dessert. I know that sounds cliche...healthy dessert? Come on how can you have healthy and dessert in the same sentence?? Well you can, really the idea is to not make something with tons of sugar, fat & calories. Now every once in awhile its ok to have dessert that is 'unhealthy' just make sure you eat in moderation...which is good, that means if you get a piece of chocolate cake at the restaurant then you can eat a portion now and have leftovers!! I have listed a couple of health friendly dessert recipes, so if the sweet tooth strikes, its better to make these desserts than head to the store to pick up a box of cookies.

Indoor S'Mores

Ingredients
2 Graham crackers broken in half
4 marshmallows
Dark or milk chocolate melted

Preparation

oven

2. Place graham cracker halves on a baking sheet; top each with 1 marshmallow. Broil, with the oven door ajar and watching carefully, until the marshmallows are golden brown, 45 to 75 seconds. Remove from the oven and drizzle each S’more with a little melted chocolate.

Mango Fro-Yo Pops

Ingredients
1 ripe mango (not the skin)

1 cup vanilla yogurt
1/2 lime juiced and a few zestings from the skin
2 tablespoons (more or less) sugar

1/4 teaspoon of vanilla

Preparation

Whirl all the ingredients in a blender until smooth.
Taste the mixture for sweetness: it should taste sweeter than you want the finished popsicle to taste, since freezing will dull the sweetness a bit. Add more sugar if it needs it, or a bit more lime juice or zest if the flavors aren't smacking you in the head with their vibrant excellence.
Pour into popsicle molds and freeze for 4 hours.
When ready to eat, run the molds briefly under hot water to dislodge the frozen pops before you try taking them out.

Baked Apples
(Tastes like apple crisp but better!)

Ingredients

4 medium apples
1/3 cup packed brown sugar
1/2 cup quick-cooking oats
3 tablespoons softened butter
1/3 cup chopped walnuts
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
juice from ½ a lemon
1/2 cup apple juice

Preparation

1. Preheat oven to 350 degrees. Wash, peel the apples halfway, and remove the cores, taking care not to pierce through the bottom of the apple. Make a nice wide core, so there is plenty of room for the filling.

2. In a medium bowl, mix together the brown sugar, oats, butter, walnuts, spices and lemon juice until crumbly. Divide mixture equally between the apples, mounding it a bit.

3. Place apples in an 8 x 8 inch baking pan and pour the apple juice all around the bottom.

4. Bake for 45 minutes, or until tender. Serve warm with gently whipped cream spooned over the top.

Oatmeal Chocolate Chip Cookies

Ingredients


	1/2 cup all-purpose flour
	1/2 cup whole-wheat pastry flour 2 cups oatmeal (not quick cooking)
	1 teaspoon ground cinnamon
	1/2 teaspoon baking soda
	1/2 teaspoon salt
	1/2 cup tahini (see Ingredient note)
	4 tablespoons cold unsalted butter , cut into pieces
	2/3 cup granulated sugar or 1/3 cup Splenda Sugar Blend for Baking
	2/3 cup packed light brown sugar
	1 large egg
	1 large egg white
	1 tablespoon vanilla extract
	1 cup semisweet or bittersweet chocolate chips
	1/2 cup chopped walnuts(optional) Preparation Position racks in the upper and lower thirds of the oven; preheat to 350°F. Line 2 baking sheets with parchment paper. Whisk oats, all-purpose flour, whole-wheat flour, cinnamon, baking soda and salt in a medium bowl. Beat tahini and butter in a large bowl with an electric mixer until blended into a paste. Add granulated sugar (or Splenda) and brown sugar; continue beating until well combined-the mixture will still be a little grainy. Beat in egg, then egg white, then vanilla. Stir in the oat mixture with a wooden spoon until just moistened. Stir in chocolate chips and walnuts. With damp hands, roll 1 tablespoon of the batter into a ball, place it on a prepared baking sheet and flatten it until squat, but don't let the sides crack. Continue with the remaining batter, spacing the flattened balls 2 inches apart. Bake the cookies until golden brown, about 16 minutes, switching the pans back to front and top to bottom halfway through. Cool on the pans for 2 minutes, then transfer the cookies to a wire rack to cool completely. Let the pans cool for a few minutes before baking another batch

Happy Memorial Day!

Today is a day to honor all those who are fighting for us, who have fought for us and will continue to fight for our freedom; as well as to honor and remember our loved ones who are no longer with us. Today is also known for BBQ, cook outs and spending time with family and friends. So if you are planning on cooking out today and would prefer to cook some healthy options rather than a greasy burger and fries we have come up with some festive yet tasty options!

1. Marinated grilled chicken
***Take boneless skinless chicken breast and put them in any type of marinade you like. We suggest (1 cup olive oil, 1/2 cup vinegar, 2 tbsp. non-fat greek yogurt, 3 tbsp. Worchesire sauce, 2 tbsp. lemon juice, 1 tbsp. salt, pepper & garlic salt...marinate for 2 hours or more if you can)
Grill and enjoy!

2. Grilled veggies on the grill

**You can use any type of veggies you choose...the possibilities are endless! We suggest cutting up red, yellow, orange and green peppers, zucchini, asparagus, onion. You can marinade if you want or just drizzle some olive oil and Italian seasoning on the veggies and put on grill in a grill pan or can cook on the stove until cooked with a slight crunch. Also, fyi....corn on the cob on the grill is delicious!

3. Fruit and Fruit Dip

**Cut up strawberries, Pineapple, Apples, blueberries, raspberries, blackberries, bananas or whatever you prefer. If you want to be festive you can even cut the pineapple and apples into stars with a small cookie cutter. For the fruit dip take 8oz of fat-free non-flavored yogurt, 1 container of sugar free cool whip and 1 package of sugar-free fat free instant cheesecake Jello pudding. Mix together and you have a delicious and deadly fruit dip! Best if you chill before serving.

We hope you have a safe and healthy Memorial Day filled with fun, healthy food, family and friends! Enjoy :)

When trying to get fit and achieve the best body you want, one key element that is often overlooked or unknown; is food proportion. So you mean to tell me two pancakes is more than the recommended portion size?? We are sorry to say, yes it is. But eating healthy and also enjoying the things you love (like pancakes) is all about portioning the food out and eating the 'not so healthy' options in moderation. We have taken a guide from USDA nutrition that will help to show you what a portion size may be when you don't have your handy measuring cups around.

Grains

1/2 cup cooked rice or pasta = one scoop of ice cream

1/2 cup hot cereal = your hand in a fist

1 pancake = a computer disk (CD)

Vegetables

1 cup of green salad = a baseball

1/2 cooked broccoli = a lightbulb

1 baked potato = your hand in a fist

Fruits

1/2 fresh or canned fruit = 7 cotton balls

1/4 cup of raisins = 1 large egg

Dairy Products

2 slices of cheese = 2 CD's

8 oz of milk = a half filled water bottle

Meats, Nuts & Beans

2 tablespoons of peanut butter = a golf ball

3 oz of cooked meat, fish or chicken = a deck of cards

1 ounce of nuts = 1 cupped handful, 20-24 almonds or 48 pistachios

Oils & Fats

1 tablespoon of butter or margarine = a postage stamp

1 tablespoon of salad dressing = a silver dollar

>>Keep in mind that it doesn't mean you can just have just A pancake at breakfast; just pair it with eggs, fruits and vegetables to make it a well rounded meal that will keep you feeling full and energized longer!

What is in your school lunch?? Do you have trouble thinking of what to pack? Or get sick of eating the same old thing?? Well we have come up with nutritious lunch ideas that will leave you feeling full, fueled and ready to take on the afternoon!
**Pair any or all of these with fresh veggies and fruit and you have a complete and satisfying meal.

1. Chicken Cesar pita with tomato & avocado. Pack with a side of grapes and almonds

2. Southwestern chicken wrap (chicken, lettuce, black beans, corn, bell peppers), fresh veggies and a side of strawberries and blueberries

3. Turkey and cheese sandwich on whole wheat bread with veggies and humus

4. Chicken quesadilla with onion, green, red, yellow peppers, part-skim cheese on a whole wheat tortilla. Pair with carrot sticks for an added crunch!!

5. Peanut butter and honey sandwich on whole wheat bread with an apple

6. BBQ chicken salad. Cut up romaine lettuce, carrots, cauliflower, cucumber, tomatoes, hard boiled egg and bbq chicken top with 2tbs light ranch dressing. Side of mixed fruit

How many times have you skipped breakfast because you were in a hurry or just plain not hungry? If you have done this in the past or even today, you will know that about 1-3 hours into your day you are... ABSOLUTELY STARVING!! So, you reach for that donut that's being offered or eat an extra serving or two at lunch and then are left feeling tired and blah. Breakfast is the most important meal of the day, as we have all heard, because after waking up after 8+ hours of sleep, you are' breaking the fast'. Your brain and muscles need energy to function, so by choosing lean proteins, whole grains and lots of vitamins in the morning you will be well energized for hours AND be able to pass up those unhealthy mid morning snacks and/or avoid overeating at lunch. Sometimes when you are in a hurry its hard to think about what to make that's healthy and tastes good...well fret no more...here are 5 different breakfast options that are easy, nutritious and taste good!

1. Greek yogurt with a drizzle of honey, nuts & mixed berries