Logo for Ultimate Fitness and Wellness, Jodie Foster, NASM Certified Personal Trainer, Registered Dietitian Nutritionist, located in Staten Island, SI, NYC, NY
"Create That New Weigh Of Life"™ 
 718-761-7380
888-392-9510
Serving Staten Island NY, NYC
and All Areas

Nutrition Newsbites by Dietgirl4u

Ultimate Fitness and Wellness Blog

By 7016251487 14 Feb, 2017
With valentine's day just around the corner, what better way to say I love you than with cupcakes. Who doesn't love a good cupcake. These delicious chocolate cupcakes taste so decadent but are made with healthy real ingredients so you don't have to feel guilty if you indulge.
Ingredients:
1 1/4 cup king arthur gluten free all purpose flour
1/2 cup unsweetened cocoa.
1tsp. baking powder
1/2 tsp. baking soda
1/2 cup Tru via Blend Sugar
2Tbsp. softened butter
4Tbsp. avocado
2 large eggs
1/2 cup 1% milk
1/2 cup beets 
Preparation:
Place butter, beets, avocado, sugar in a large bowl.
Beat with mixer on a medium speed for 2-3 minutes until smooth.
Add eggs, one at a time, beating after each one.
In another bowl, combine flour,  cocoa, baking powder, baking
soda in a bowl. Stir well using a whisk.
Add flour mixture to sugar mixture alternating with low fat milk, 
beginning and ending with flour mixture. Spoon batter in 18 
lined muffin cups.
Bake at 350 for 12 minutes or until cupcakes spring back
 when touched in the center. Cool in pan for 10 minutes on
wire rack, remove from pan. Cool completely on wire rack.

By 7016251487 21 Jan, 2017

January is the time of New Year’s resolutions. For those who have made health and wellness your priority let me start with a few helpful nutrition tips:

1)    Stay Hydrated. It may be hard to do in the cold winter months, but it is essential. Your muscle tissue is about 70-75% water. Having water helps in digestion through saliva and stomach secretions and eliminates waste products through urine and sweat. Your muscle glycogen holds on to a considerable amount of water. Water removes lactic acid from exercising muscles which is an advantage for athletes who are well hydrated. Dehydration can leave you feeling tired and lethargic. Try adding fruits and veggies such as cucumber, orange, strawberries to your water to enhance the flavor. This will increase your likeliness to consume it. Consuming broths in cold weather can also help you keep hydrated.

 

2)    Watch Your Portions. Too much of a good thing may not be too good. Generally it is not one food item that makes us overweight, but the overall amount. Follow the “My Plate” for some general recommendations. Make half your plate fruits and veggies, ¼ of your plate complex carbs, and ¼ of your plate protein.

 

3)    Eat every 2-4 hours to avoid overeating. This also keeps your metabolism running smoothly.

 

4)    Eat a Protein at every meal. Incorporate healthy proteins like seafood, lean meats, egg whites, eggs, yogurt, cheese, nuts or beans at mealtimes or snacks.

 

5)    Pantry Makeover. Stock your kitchen with healthy easy essential food items that you can throw together and prepare a healthy meal in under 30 minutes.

 

6)    Eat more Fiber. Fiber aids in digestion, prevents constipation and increases fullness which helps with weight loss. The average intake should be 25-30gms of fiber per day. This can be done by adding beans, legumes to meals or using them as a main meal 2-3 times per week. Choose foods with at least 3gms of fiber or meal per serving. Incorporate at least 5 servings of fruits and veggies per day.

 

Hope Everyone’s New Year has gotten off to a Great Start!

If you are looking for a personalized program that fits your lifestyle call

Jodie at 718-761-7380 who can help you get started!!!

 

Ultimate Fitness and Wellness Blog

By 7016251487 14 Feb, 2017
With valentine's day just around the corner, what better way to say I love you than with cupcakes. Who doesn't love a good cupcake. These delicious chocolate cupcakes taste so decadent but are made with healthy real ingredients so you don't have to feel guilty if you indulge.
Ingredients:
1 1/4 cup king arthur gluten free all purpose flour
1/2 cup unsweetened cocoa.
1tsp. baking powder
1/2 tsp. baking soda
1/2 cup Tru via Blend Sugar
2Tbsp. softened butter
4Tbsp. avocado
2 large eggs
1/2 cup 1% milk
1/2 cup beets 
Preparation:
Place butter, beets, avocado, sugar in a large bowl.
Beat with mixer on a medium speed for 2-3 minutes until smooth.
Add eggs, one at a time, beating after each one.
In another bowl, combine flour,  cocoa, baking powder, baking
soda in a bowl. Stir well using a whisk.
Add flour mixture to sugar mixture alternating with low fat milk, 
beginning and ending with flour mixture. Spoon batter in 18 
lined muffin cups.
Bake at 350 for 12 minutes or until cupcakes spring back
 when touched in the center. Cool in pan for 10 minutes on
wire rack, remove from pan. Cool completely on wire rack.

By 7016251487 21 Jan, 2017

January is the time of New Year’s resolutions. For those who have made health and wellness your priority let me start with a few helpful nutrition tips:

1)    Stay Hydrated. It may be hard to do in the cold winter months, but it is essential. Your muscle tissue is about 70-75% water. Having water helps in digestion through saliva and stomach secretions and eliminates waste products through urine and sweat. Your muscle glycogen holds on to a considerable amount of water. Water removes lactic acid from exercising muscles which is an advantage for athletes who are well hydrated. Dehydration can leave you feeling tired and lethargic. Try adding fruits and veggies such as cucumber, orange, strawberries to your water to enhance the flavor. This will increase your likeliness to consume it. Consuming broths in cold weather can also help you keep hydrated.

 

2)    Watch Your Portions. Too much of a good thing may not be too good. Generally it is not one food item that makes us overweight, but the overall amount. Follow the “My Plate” for some general recommendations. Make half your plate fruits and veggies, ¼ of your plate complex carbs, and ¼ of your plate protein.

 

3)    Eat every 2-4 hours to avoid overeating. This also keeps your metabolism running smoothly.

 

4)    Eat a Protein at every meal. Incorporate healthy proteins like seafood, lean meats, egg whites, eggs, yogurt, cheese, nuts or beans at mealtimes or snacks.

 

5)    Pantry Makeover. Stock your kitchen with healthy easy essential food items that you can throw together and prepare a healthy meal in under 30 minutes.

 

6)    Eat more Fiber. Fiber aids in digestion, prevents constipation and increases fullness which helps with weight loss. The average intake should be 25-30gms of fiber per day. This can be done by adding beans, legumes to meals or using them as a main meal 2-3 times per week. Choose foods with at least 3gms of fiber or meal per serving. Incorporate at least 5 servings of fruits and veggies per day.

 

Hope Everyone’s New Year has gotten off to a Great Start!

If you are looking for a personalized program that fits your lifestyle call

Jodie at 718-761-7380 who can help you get started!!!

 

Ultimate Fitness and Wellness Blog

By 7016251487 14 Feb, 2017
With valentine's day just around the corner, what better way to say I love you than with cupcakes. Who doesn't love a good cupcake. These delicious chocolate cupcakes taste so decadent but are made with healthy real ingredients so you don't have to feel guilty if you indulge.
Ingredients:
1 1/4 cup king arthur gluten free all purpose flour
1/2 cup unsweetened cocoa.
1tsp. baking powder
1/2 tsp. baking soda
1/2 cup Tru via Blend Sugar
2Tbsp. softened butter
4Tbsp. avocado
2 large eggs
1/2 cup 1% milk
1/2 cup beets 
Preparation:
Place butter, beets, avocado, sugar in a large bowl.
Beat with mixer on a medium speed for 2-3 minutes until smooth.
Add eggs, one at a time, beating after each one.
In another bowl, combine flour,  cocoa, baking powder, baking
soda in a bowl. Stir well using a whisk.
Add flour mixture to sugar mixture alternating with low fat milk, 
beginning and ending with flour mixture. Spoon batter in 18 
lined muffin cups.
Bake at 350 for 12 minutes or until cupcakes spring back
 when touched in the center. Cool in pan for 10 minutes on
wire rack, remove from pan. Cool completely on wire rack.

By 7016251487 21 Jan, 2017

January is the time of New Year’s resolutions. For those who have made health and wellness your priority let me start with a few helpful nutrition tips:

1)    Stay Hydrated. It may be hard to do in the cold winter months, but it is essential. Your muscle tissue is about 70-75% water. Having water helps in digestion through saliva and stomach secretions and eliminates waste products through urine and sweat. Your muscle glycogen holds on to a considerable amount of water. Water removes lactic acid from exercising muscles which is an advantage for athletes who are well hydrated. Dehydration can leave you feeling tired and lethargic. Try adding fruits and veggies such as cucumber, orange, strawberries to your water to enhance the flavor. This will increase your likeliness to consume it. Consuming broths in cold weather can also help you keep hydrated.

 

2)    Watch Your Portions. Too much of a good thing may not be too good. Generally it is not one food item that makes us overweight, but the overall amount. Follow the “My Plate” for some general recommendations. Make half your plate fruits and veggies, ¼ of your plate complex carbs, and ¼ of your plate protein.

 

3)    Eat every 2-4 hours to avoid overeating. This also keeps your metabolism running smoothly.

 

4)    Eat a Protein at every meal. Incorporate healthy proteins like seafood, lean meats, egg whites, eggs, yogurt, cheese, nuts or beans at mealtimes or snacks.

 

5)    Pantry Makeover. Stock your kitchen with healthy easy essential food items that you can throw together and prepare a healthy meal in under 30 minutes.

 

6)    Eat more Fiber. Fiber aids in digestion, prevents constipation and increases fullness which helps with weight loss. The average intake should be 25-30gms of fiber per day. This can be done by adding beans, legumes to meals or using them as a main meal 2-3 times per week. Choose foods with at least 3gms of fiber or meal per serving. Incorporate at least 5 servings of fruits and veggies per day.

 

Hope Everyone’s New Year has gotten off to a Great Start!

If you are looking for a personalized program that fits your lifestyle call

Jodie at 718-761-7380 who can help you get started!!!

 

Share by: