Fitness4Her

Women's Fitness

Barbecue Baked Chicken in the Oven

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Barbeque can be enjoyed no matter if you are trying to lose weight or gain weight when you insist on making the sauce yourself. No added sugar is required to make this entrée truly tasty. Highly seasoned and rubbed this baked chicken dish tastes as good as it makes you look.

1 whole cleaned chicken
1 tsp salt, onion powder, garlic powder, paprika, chipotle chili powder
1/2 tsp pepper
15 oz. can of tomato sauce
1 bag of slaw

Dressing for slaw
1/2 cup light mayo
1/3 cup white balsamic vinegar
Pinch of salt & pepper

Directions:

1. Mix slaw with dressing and refrigerate until chicken is ready.
2. Pour ingredients over chicken and bake at 350 degrees until golden.
3. Keep basting 40 to 50 minutes at 350 degrees. (oven may vary)
4. Serve chicken with slaw

Health Benefits:
High in protein but low in saturated fat, low in cholesterol, low in sodium, low in sugar and low in calories. The tomato sauce adds the antioxidants you need to keep your heart healthy. The low fat slaw is a great way to enjoy something fresh and tasty without the extra fat and calories.

Super Benefits of Cruciferous Vegetables

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Eating vegetables every day is essential to a balanced, nutritional diet plan. A combination of fruits, vegetables, proteins, grains and healthy fats will ensure you get all the vitamins and nutrients you need, while keeping your hunger satisfied. A class of super vegetables, known as cruciferous vegetables, are high in fiber, vitamins and phytochemicals that help fight off cancer.

Cruciferous vegetables include Arugula, Bok Choy, Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Collard Greens, Kale, Kohlrabi, Mustard Greens, Radishes and Turnips. Eating at least two servings of these vegetables each day will supply your body with much needed nutrients and with a balanced diet that will help you to maintain a healthy weight.

A good source of fiber, cruciferous vegetables will help to keep your digestive system working properly. If you experience excessive gas with these vegetables reduce your serving size and opt for fewer servings a day. Cooking the vegetables, rather than eating them raw will also help in digestion.

Known to reduce inflammation, cruciferous vegetables regulate blood sugar, promote weight loss, enhance heart health and help balance estrogen levels. They are low in calories but high in antioxidants and Vitamins A, C and K. Cruciferous vegetables possess cancer-fighting compounds and improve heart function.

Whether eaten alone or as a side dish, there are several ways to add these super beneficial vegetables to your diet. Roasted, boiled, baked, stir fried or simmered, it’s easy to find a healthy recipe to make any of these vegetables into a meal. But don’t forget that non-cruciferous vegetables have many health benefits, too. Spinach, carrots, cucumbers and zucchini are all non-cruciferous vegetables that are great sources of vitamins and nutrients and make great accompaniments to vegetable or meat dishes.

Variety is the spice of life and also the secret to successful dieting. Strive for a diet that contains a wide variety of fruits, vegetables, proteins, grains and dairy. By varying the foods that you eat, you can be sure of getting the nutrients you need. The best healthy diet should be enjoyable as well as nutritional. Take time to savor every bite and fully indulge in every meal.

Ficarelli Fagioli

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A Ficarelli Family Favorite. We try to have this a few times each month, especially in the winter.
Not a quick fix, this meal takes a while to prepare, but the taste is worth the extra time.

1-1/4 cups of favorite dried northern beans
2 quarts water
Olive oil spray
1 tsp olive oil
1/2 cup finely chopped red onion
1/4 cup finely chopped celery
1 Tbsp minced garlic
2 tsp chopped fresh rosemary
2 tsp chopped fresh sage
1 cup peeled, seeded, and finely chopped tomatoes
1/4 tsp salt
1 tsp pepper
8 oz. Ditalini pasta, uncooked
4 cups coarsely chopped fresh spinach

Directions:

1. Clean, rinse and soak beans for 6 hours.
2. Simmer 1 hour.
3. Transfer beans without liquid to container.
4. Use processor or blender until smooth.
5. Coat large pan with cooking spray.
6. Add onion, oil, garlic, celery rosemary, sage, salt and pepper.
7. Cook until mixture is hot.
8. Add bean mixture.
9. Add cooked pasta and spinach. Cook together on low heat until spinach wilts.

Health Benefits:
Low in saturated fat, low in cholesterol, low in sodium and low in calories. The bounty of veggies in this dish will provide antioxidants, vitamins and nutrients. Spinach is high in Vitmain A and iron, don’t forget it was spinach that gave Popeye all of his strength. Pasta helps to satisfy your appetite and the veggies add a whole new dimension.