Nutrition

Enjoy the nutrition tips below but first: Let's talk about why you're here.

You may be visiting this website and this page in particular, because you feel you need to change. Perhaps one day you looked in the mirror or maybe someone told you, and you realized that you had a level of health you didn't want or like. You have also realized that your eating habits, your relationship with food, your lifestyle, are all contributing to this. You didn't intend to be here, you feel unhappy, ashamed or embarrassed even helpless and lost- You want help.

Let's answer a few question first, do you find you struggle with your diet because you are:

Constantly in social situations with lots of food

You are stressed out all the time

Eating out all the time

Too busy to think about what to eat

Too busy to cook nutritious foods

Confused by all the diets out there

Unsure of how to eat healthy

Bored with healthy food

You are in the right place then, because the Fit 4 Life nutrition program is about helping you get beyond these obstacles.

But first ask yourself if you are ready to:

1) Take responsibility; this is something you can control. This is something your choices in behavior are doing to you, not something someone else is doing to you. You can fix this problem, that is an empowering concept.

2) Get professional help and professional literature, to help educate you in: exercise, nutrition, rest and stress management behavior modification. All of this is what contributed to your weight gain or health issue. Education is very important, you need it, and you haven't mastered how to effectively do this, remember that.

3) Decide to go about fixing things in the healthiest possible way available. Taking less extreme measures and going as natural as possible.

4) Take it in a slow to moderate manner; allowing yourself time to master these techniques after you have learned them. You will make mistakes, there will be setbacks and it is all a part of the learning curve. You know trying to change is hard, so give yourself a chance to learn from any mistakes you make. From there try to avoid them later on and learn from them.

If you can say yes, then the Fit 4 Life Nutrition program is for you!.

The program will help you get rid of those:

Afternoon headaches

Sugar cravings

Digestive issues

Energy swings

and of course those Extra pounds, call today 704-491-2216 to get Fit 4 Life!

Fit Tip

A different tip every month.

RECOMMENDED FOODS:

January: Dannon Carb control yogurt

Parkay Fat Free butter

Smart Balance- Light butter, Peanut Butter, Cooking spray, Cooking Oil and Popcorn. This whole product line is terrific for you and your tast buds!

February: White Cheddar Rice Cakes, with a little LF or FF Cheese and FF butter, salty and crunchy yum

Walden Farms-Anything and everything they make, but the Maple Syrup is fantastic

March: Snickers low fat Marathon-Nutrition Bars the breakdown must be 15-10-3.5 c-p-f

Luna Bars all low sugar flavors

Celestial Seasonings Orange Flavored Green tea

April and May: Old fashioned oatmeal with fresh blueberries, splenda, cinnamon and butter spray!!

South Beach Protein Bars

Walden Farms Syrup in Blueberry and Maple is amazing- and if you can't tolerate sugar alcohols then this one is for you!!

June: Nature's own 100% whole Wheat Bread only 50 calories a slice but not a lite bread!

FAGE Greek Yogurt, fat free, is creamy and good for you too! It is plain so add your own fruit.

July: Carb Control Yogurt- strawberry flavored with a little low cal cereal on top .

August-Sugar Free Creamsicles, only 20 calories!

Hersheys (unsweetened) Cocoa- with a little splenda and cinnamon I love this! Add it to coffee for a little kick.

Sept-Morning Star breakfast sausage, so yummy!

Tropicana Sugar free Lemonade and Orangeade a very sweet calorie free drink

October-Jimmy Dean D-lights breakfast sandwiches

Jimmy Dean D-Lights breakfast Bowls

November- Second Nature Eggs, for all those holiday recipes.

Lean Pockets-Whole Grain

December- Cliff Mojo Bars, try the trail mix one, yum!

Stacy's or Gensoy Soy Chips (lowfat, salty and crunchy!)

Carb Conscious Lean Cuisines for night time meals.

RECIPE

Cheddar Cornbread Jalapeno Poppers
Serves: 20.
Makes: 40 poppers.
Hands-on time: 45 minutes.
Total time: 1 hour, 5 minutes.

This crowd-pleaser will be a hit at your next party. Jalapeño poppers are generally laden with cheese, breaded and deep-fried – not exactly a CE-approved snack! So, we lightened up the cheese, mixed it into a cornbread batter for a hearty filler and baked the poppers in the oven. Serve them with your favorite salsa and a bit of low-fat sour cream and you’ve got a great clean appetizer.

INGREDIENTS:
• 20 medium jalapeño peppers
• 1 cup spelt flour or whole-wheat flour
• 1 cup cornmeal, finely ground
• 1 tsp baking powder
• 1 tsp sea salt
• 1 tsp chile powder
• 1/2 tsp cumin, ground
• 3/4 cup low-fat plain yogurt
• 1/4 cup egg whites
• 3 tbsp raw honey
• 1/3 cup cilantro sprigs, chopped
• 3 green onions, thinly sliced (about 1/3 cup)
• 1 1/4 cup shredded low-fat cheddar cheese, divided
• 1/3 cup low-fat sour cream (optional)
• 1/3 cup all-natural jarred salsa (optional)
SPECIAL EQUIPMENT:
Plastic gloves

INSTRUCTIONS:
ONE: Preheat oven to 400°F.

TWO: Wearing gloves, cut stem end off each jalapeño and discard. Cut peppers in half lengthwise and, using a small paring knife or a teaspoon, carefully cut or scoop out seeds and discard. Place peppers cut-side-up on a parchment-lined baking sheet; set aside.
NOTE: Most of the heat in a jalapeño pepper is in the seeds. By removing the seeds, we’re left with a flavorful pepper with a great little kick. Always wear gloves when handling hot peppers.

THREE: In a medium-size bowl, whisk together flour, cornmeal, baking powder, salt, chile powder and cumin; set aside.
FOUR: In a separate bowl, whisk together yogurt, egg whites and honey. Add yogurt mixture, plus cilantro, green onions and 1 cup cheese to dry ingredients and mix well until just combined.

FIVE: With gloves, spoon about 2 tsp mixture into the center of each jalapeño half. Smooth tops of mixture and place jalapeños back onto baking sheet, filling-side-up.

SIX: Place tray into oven and bake for 10 minutes. Remove from oven, sprinkle stuffed jalapeños with remaining 1/4 cup cheese and continue to bake for 2 more minutes or until top is golden brown and cheese is melted. Let cool at room temperature for 5 minutes before serving. Arrange on a platter and serve immediately with sour cream and salsa for dipping, if desired.

TIP: Make a few adjustments to the filling mixture for a great, simple cornbread recipe. Add all of the cheese into the cornmeal-yogurt mixture. Chop 2 to 3 seeded jalapeño peppers and add them to the mixture as well before pouring it into a nonstick baking pan (9 x 11 x 2). Bake for 15 to 20 minutes at 350°F or until golden brown and a toothpick inserted into the center comes out clean.
Nutrients per 2 poppers (2 stuffed jalapeño halves):
Calories: 82, Total Fat: 1.5 g, Sat. Fat: 0.5 g, Carbs: 13 g, Fiber: 2 g, Sugars: 4 g, Protein: 4 g, Sodium: 171 mg, Cholesterol: 3.5 mg