Fitfanatic Wellness LLC

12/16/2024

The holidays are hard for many. How can you help those around you? What helps you most?

07/09/2024

Sometimes the great outdoors gets the best of us. 🥵 For more on these natural remedies⁠, summer nutrition tips, sunscreen do's and don'ts and more⁠, download our free Summer Wellness Guide: https://tinyurl.com/35p9fb3x

01/24/2023

What worked was committing to the smallest goal possible — doing something that was only a hair better than doing nothing. Here’s why that surprising strategy did the trick, says author…

06/25/2022

Five Mental and Physical Grounding Techniques ⬇️

1. Try the 5-4-3-2-1 method. Wherever you are, list:
- Five things you see
- Then four things you can feel
- Then three things you hear
- Then two things you smell
- Then one thing you can taste

2. Hold a mug of something warm: Focus on how the warmth seeps into your palms, fingers, and fingertips

3. Take a shower or bath.
Lght some candles and play soothing music. Focus on how the water feels against your skin.

4. Do a short breathing exercise.
Slowly inhale, then exhale. Feel each breath filling your lungs and notice how it feels to push it back out.

5. Breathe in essential oils steam
Some oils, like bergamot and frankincense, may activate the areas in your brain that control your emotions and create serotonin, the feel-good chemical

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03/19/2022

Feeling lucky? 🍀 Create your own luck by filling your plate with a diversity of foods and colors! Your body will thank you today, and in the long-term.

01/05/2022

Look 👀 for hidden sugars. If you start with the base product and add your own seasoning or flavoring You have much more control on the sugar. For pasta sauce I start with crushed tomatoes 🍅. You can easily flavor plain yogurt with fresh fruit 🍌

11/23/2021

These Rosemary Muffins woudl be perfect for Thanksgiving!
What will you be serving this year?

10/29/2021

Yumm!!! It’s Slow cooker season. What’s on your menu plan for next week?

Chilly weather and busy schedules means it’s time to break out the slow cooker and soup recipes. This Slow Cooker Beef Vegetable Soup requires minimal prep and features familiar flavors that the whole family will enjoy. It’s a NEW Lean & Green recipe, developed by The Culinary Institute of America, that makes 4 complete Lean & Green meals (1 lean, 3 green, 3 condiments per serving). Make a batch on the weekend and enjoy leftovers throughout the week!
Total Time: 2 hours

Ingredients:
1¾ lbs. boneless lean beef chuck, trimmed of fat and cut into fine strips
2 cups reduced-sodium beef stock
1 tsp salt
6 cups frozen non-starchy vegetable mix, like broccoli & cauliflower
½ cup chopped fresh parsley
¼ cup sliced chives

Directions:
1. Combine the beef, stock, and salt in a slow cooker, and cook on high for 2 hours until tender.
2. Once the beef is tender, add the frozen vegetables and cook for 40 minutes until veggies are tender.
3. Garnish soup with chives and parsley.
Per serving: 280 calories, 12g fat, 8g carbohydrate, 33g protein

10/02/2021

Let's Get Moving!!

07/09/2021

Your new go-to salad recipe! This super simple, absolutely delicious NEW lean & green recipe, developed by The Culinary Institute of America, takes about 5 ingredients and 15 minutes. It makes 4 complete lean & green meals (1 lean, 3 green, 2 condiments per serving) and features a quick and easy salad dressing, you’ll want to make again and again!

Total Time: 15 minutes

Ingredients:

1½ lbs. flank steak
¼ tsp each: salt & pepper
4 cups arugula
2 cups cherry tomatoes
½ cup lemon juice
4 tbsp parmesan cheese

Directions
1. Preheat grill.
2. Season steak with salt and pepper.
3. Grill steak on both sides until internal temperature reaches 145⁰F, about 4 to 5 minutes per side. Remove from heat and allow to rest.
4. Optional: grill the tomatoes about 3 minutes until blistered.
5. Meanwhile, whisk together the lemon juice and parmesan.
6. Slice steak thinly across the grain.
7. Gently toss the arugula with the dressing.
8. Serve about 1 cup arugula with a quarter of the tomatoes and 5 ounces cooked steak.
Per serving: 290 calories, 14g fat, 3g carbohydrate, 38g protein

06/20/2021

Everyone needs a simple, healthy, go-to Taco Salad recipe, and here it is! Our Taco Salad is made with lean ground turkey and lots of fresh veggies. This NEW Lean & Green recipe, developed by The Culinary Institute of America, makes 4 servings, each with 1 leanest, 2 healthy fats, 3 green, and 3 condiments. This is a dish the whole family will love, and it only takes 20 minutes or less to throw together

Ingredients:
4 tsp canola oil
1¾ lb. 99% lean ground turkey
2 tbsp taco seasoning
8 cups chopped lettuce
1½ cups fresh, diced tomatoes
1 cup fresh, chopped cilantro
2 scallions, minced
1 jalapeno, minced
1 avocado, diced (6 oz. diced avocado)
½ cup plain, non-fat Greek yogurt

Directions:
1. Heat oil over medium high in a non-stick skillet and brown turkey, breaking it into smaller pieces as it cooks. Mix in taco seasoning.
2. Make four evenly-sized salads with the lettuce, tomatoes, cilantro, scallions, and jalapeno. Top each salad with 1½ ounces of diced avocado, 7 ounces of cooked turkey and 2 tablespoons of Greek yogurt; toss if desired.
Per serving: 370 calories, 14g fat, 14g carbohydrate, 53g protein

04/03/2021

Pork tenderloin, cabbage, a sheet pan and 30 minutes – that’s basically all it takes to make this healthy, delicious meal. Perfect for the upcoming holiday weekend, this NEW lean & green recipe, developed by The Culinary Institute of America, makes 4 servings, each with 1 leaner, 1 healthy fat, 3 green, and 3 condiments. It’s filling and full of flavor, a dish your whole family will enjoy!

Total Time: 30 minutes

1¾ lb. pork tenderloin
¼ tsp each: salt & pepper
2 tbsp whole grain mustard
6 cups shredded cabbage
¼ cup cider vinegar
½ tbsp caraway seeds
4 tsp canola oil

Directions
1. Preheat oven to 400⁰F.
2. Line sheet pan with parchment paper and lightly coat with cooking spray.
3. Season pork with salt and pepper.
4. Spread mustard evenly over top of pork.
5. Place pork on one side of the sheet pan.
6. Toss together the cabbage, vinegar, caraway, and oil. Transfer to sheet pan in a separate section from pork.
7. Place sheet pan in oven and cook until pork reaches an internal temperature of 145⁰F, about 25 to 30 minutes. Remove from oven and allow to rest.
8. For one serving, plate 6 ounces cooked pork with 1½ cups cabbage. Drizzle any remaining juice from pan over pork.
Per Serving: 290 calories, 10g fat, 6g carbohydrate, 43g protein