What’s for dinner?

FittChick “approved” Chicken Parmesan is on the menu tonight at my house. For a 4oz. chicken breast, a 1 oz. serving of Lifetime Cheese, a 9oz. bag of spinach, and a 1/2 cup hole in the wall sauce for only 330 calories and 40 grams of protein!

Who says you have to give up your favorite foods to lose weight?


Get the Skinny on Protein Shakes!

“Many people use protein shakes to supplement their regular diets. Serious exercisers and athletes use them to build muscle, while less active individuals use them in place of meals to lose weight. Protein shakes can be effective in achieving each goal, as long as users choose the correct products to meet their needs.”

“High-protein and low-carb diet plans are extremely popular for the fact that they do help you lose weight quickly. By adding low-calorie and low-fat protein shakes to your diet plan, this can boost your daily protein consumption and aid in your weight loss goals. Protein fuels the muscles, and the more muscle you build, the less fat you have. According to Byron Richards, CCN of WellnessResources.com, “The amount of quality protein in your diet is the single most important calorie that influences your metabolic rate, favorably influencing weight loss.” Richards recommends taking in 3/4 of your body weight in protein grams per day for weight loss. Low-calorie, high-protein shakes can provide much needed protein that you might not normally get in each day with meat, poultry and fish.”

“Your body burns more calories to digest protein than it does other types of food. Increasing your amount of protein will help you use more calories and increase your weight loss. One serving of whey protein powder daily can help you burn more calories. Choose a low-calorie protein supplement for maximum effect.”

TheFittChick “approved” protein powders have at leave 24 grams of protein per serving. And even more importantly, look for whey protein powders with almost zero grams of fat and carbohydrates. My 2 favorites are Jay Robb Whey Chocolate and Metabolic Nutrition Peanut Butter Cookie.

TheFittChick helps you Skinny Your Thanksgiving…

Image“Thanksgiving has a way of tripping up even the most successful of dieters. This holiday marks a time of year in which overeating is “socially-sanctioned” and even expected. Fortunately, it’s not as hard as you think to have a guilt-free and pleasurable Thanksgiving meal. With a little pre-planning and a commitment to moderation, the holidays don’t have to sabotage your weight loss goals.”

 “If you’re committed to sticking with your diet this Thanksgiving holiday, you don’t have to miss out on all your favorites. The traditional Thanksgiving meal is usually filled with high-carb dinner rolls, fattening meats and sugary drinks, but there are some foods that won’t add inches to your waistline this year. Whether you’re on a Weight Watchers plan or just counting carbs for another year, here are some of the healthiest menu items for guilt-free indulging this Thanksgiving:

“Healthy Thanksgiving Food #1: Turkey without Gravy…
You really can keep up with your healthy intentions while enjoying the main attraction of the meal. White meat turkey sans the gravy is a great source of protein and will fill you up faster than loading up on goods from the bread basket. Just make sure you take off the fatty skin, and you’ll have a lean, diet-friendly entrée on your hands.

Healthy Thanksgiving Food #2: Sweet Potatoes…
If the host of the Thanksgiving meal has cooked up a simple side of boiled sweet potatoes, you’re in luck. Sweet potatoes with the skin contain high levels of antioxidants, potassium and fiber. They’re also fairly filling, which means you can stop an overeating session in its tracks. Just skip the extra seasonings – hold the butter and salt – to make the most of this healthy side.

Healthy Thanksgiving Food #3: Cranberry Sauce…
It’s an easy way to dress up that turkey-without-gravy and will give your Thanksgiving plate some balance with its sweet and tart taste. Cranberry sauce and fresh cranberries are also rich in antioxidants and fiber, and can help you enhance the flavors of other dishes on that platter.

Healthy Thanksgiving Food #4: Pumpkin Pie…
The actual pumpkin filling in a pumpkin pie is relatively low in calories and fat – it’s the crust that does a number on your diet. When you want to keep dessert healthy, just remove the crust and enjoy the rich and creamy pumpkin pie filling for dessert. Pumpkin is a valuable source of Vitamin A, and enjoying A FEW BITES of the filling will keep your diet in check.

Healthy Thanksgiving Food #5: Green Beans…
Nix the green bean casserole and look for a plate of steamed greens instead. Green beans are rich in fiber and low in calories; they may even be the best way to kick off your meal, filling you up before you have a chance to overindulge with the crowd. Skip the butter and extra seasonings to turn this into a truly healthy side.

The average Thanksgiving meal can clocks in at a whopping 3,000 calories per meal, but you can trim the calories and fat with a few tasty alternatives to the usual lineup. Load up on turkey, green beans and sweet potatoes this Thanksgiving so you can get through the holidays without gaining a single pound!….(by Sabah Karimi)

Check out this article on Eat this Not That…


Are You Snacking Smart?

Image“Fitt” Tip of the Day from TheFittChick

“So you are trying to change how you eat and looking to lose weight, and one way to keep you on a path of good nutrition and weight loss is to eat protein at every meal.”

“It is said that protein is more satisfying than carbohydrates or fats, and thus may be the new secret weapon in weight control. Plus, eating enough protein helps preserve muscle mass and encourages fat burning while keeping you feeling full.”

One of my favorite “FittChick Approved” afternoon or nighttime snacks is Oikos Greek Yogurt with sugar-free JELL-O pudding powder or Ghiradelli unsweetened cocoa powder mixed in. Pick any flavor you like, mix it together, and you just made yourself some Fittchick Protein Pudding that is sure to satisfy your sweet tooth.

I love chocolate with a little banana creme pie powder mixed together. What’s your favorite?

Can I Really eat a Sandwich at Subway?

“Fitt” foods from TheFittChick
Subway is really trying to set itself apart from other fast food options by offering healthier options. The trouble is, most people are still getting way to many carbohydrates and not enough protein with each visit to Subway.

Their healthiest sandwich is the turkey on wheat. This sandwich has 46 grams of carbs and only 8 grams of protein coming from the turkey. Calories are not the only important part of each of your meals, its the breakdown of protein, carbs, and fat that really means the most.

When TheFittChick hits Subway my sandwich has 16 grams of protein and 24 carbohydrates from the bread. Want to know how I get there? Here’s the trick…order double turkey, only eat half the bread (or bring your own like I do), and use as many healthy veggies as possible! Unlimited mustard is FittChick “approved” as is the spices and vinegar. Try and stay away from oil, cheese and mayo as much as possible, and enjoy!

**If you live in the Chicagoland area…my favorite roll is from “Z best” bakery, and only has 80 calories, 0 fat, and 24 carbs.

For more FittChick “approved” restaurant options you can check out my web-site at www.TheFittChick.com

“Fitt” finds from TheFittChick…



You will never open my fridge and not be able to find Oikos Greek Yogurt. I have discovered that I can use it in every meal of the day if I wanted to. Whether is pancakes, Tzatziki, twice baked potatoes, salad dressing, dips…It’s the perfect way to add protein to any meal.

Check out this amazing recipe for Cauliflower Mashed Potatoes! Try it this week and bring it next week to your Thanksgiving dinner. Then you will have a perfect side dish for your turkey, and you won’t be tempted by full fat casseroles and souffles. This is a great dish for Vegans and Vegetarians who have trouble fitting in all their protein everyday!

Remember the average person gains between 7 to 10 pounds between Thanksgiving and New Years. Don’t let yourself be part of that statistic!

FittChick “Approved” Cauliflower Mashed Potatoes:

* 1 head cauliflower
* 1 cup chicken stock (or vegetable stock)
* 1 individual container 0% Greek Yogurt
* chives
* fresh garlic
* salt and pepper to taste

-Take out a pot and cut up a head of cauliflower into pieces and throw it in. Then pour in 1 cup chicken stock, chopped garlic, salt and pepper. Once the Chicken stock comes to a boil, cover and let simmer for 20 minutes. Once the Cauliflower is soft you can mash it with a potato masher or transfer to your Cuisinart to puree.

-Once your ready to serve, put chives on top and add extra seasoning for your liking. I added some spray butter and extra sea salt to the top of mine and sprinkled Parmesan cheese on top for the kids.

*This recipe is a keeper! Hope you enjoy it as much as my family does!

Can Drinking Water Help You Lose Weight?

Most people like to believe they drink enough water, but actually don’t drink half as much as they should. Did you know that water consumption increases the rate at which we burn calories.

“Researchers estimate that over the course of a year, a person who increases his water consumption by 1.5 liters a day (33 oz), would burn an extra 17,400 calories, for a weight loss of approximately five pounds. They note that up to 40% of the increase in calorie burning is caused by the body’s attempt to heat the ingested water. The findings are reported in the December issue of The Journal of Clinical Endocrinology and Metabolism.”

Probably most people you know are carrying around a few more pounds than they would be if they did drink enough water. If you can’t seem to get that weight off, water consumption could be you missing ingredient! More interesting then anything else is that most people don’t realize that water improves muscle tone. You can lift weights until you’re blue in the face, but if your muscles are suffering from a dehydration, you won’t notice a difference in your appearance. Muscles that have all the water they need contract more easily, making your workout more effective.

TheFittChick never leaves her house without her BlenderBottle! Fill it up with water and drink away! If you need some added flavor, add some crystal light, sugar-free Hawaiian Punch, or a little lemon. Just get drinking!

If you’re doing everything else right and still not seeing results, this might just be what’s missing.

Live Fitt!…Be Fitt!

Are you eating the right foods before and after your workout?

Did you know the meals you eat before and after a workout are the most important meals of the day for anyone who cares about nutrition or wants to build muscle, lose fat or improve their body?

Not eating properly is one of the biggest reasons why most people sabotage their weight loss efforts! Many of my clients have rationalized they’ll lose even more weight by not eating after their workouts to cut even more calories and speed up their weigh loss efforts. Nothing could be further from the truth and it is one of the biggest reasons why so many aren’t seeing the weight loss results they are looking for. Replacing the needed fuel and fluids in your body, will help you recover faster and get quicker results. Not eating 30-60 minutes after a workout basically erases all of the positive benefit of all the exercise you just sweated through.

Proper nutrition during these periods will take your fitness to the next level.  Simply put, you want to fuel your workout with protein and a carbohydrates around 60 minutes before you go to the gym. And more importantly, you want to eat a meal of protein and carbohydrates within one hour of finishing your workout! Need meal ideas? I’m happy to create a customized meal plan for you, but in the meantime check out this article for a full explanation, and start getting more out of your workouts today!

TheFittChick helps you Skinny your Sushi!!

A lifestyle that includes healthy eating does not mean that you have to give up going to restaurants!! If you love sushi, just be aware some options are better than others. The calories and fat in sushi start rising depending on how it’s prepared. Here are some FittChick tips to keep you on the right track!

1. Try and start your meal with low-calorie miso soup or a side salad with the dressing on the side.

2. Give up fried tempura rolls, or rolls made with spicy mayo. Ask for spicy red sauce instead which is just as delicious, but with a quarter of the fat and calories.

3. If brown or black rice is available, this won’t save calories but it is a great way to get whole grains into your meal.

4. Use ginger and wasabi as much as you please, but go easy on the soy sauce because of the high sodium content.

5. Ask you sushi to be prepared with half the amount of rice, or with no rice at all. This will save you hundreds of calories and tons of carbohydrates.

When TheFittChick goes out for sushi I always order my rolls wrapped in cucumber, or wrapped in seaweed with no rice. It tastes amazing and you don’t get that feeling that you ate so much you want to unbutton your pants. I love using the spicy red sauce instead of spicy mayo, and I use a ton of ginger. I try and order any fish or seafood mixed with as many veggies as they will squeeze in. And most Japanese restaurants have steamed veggies as a side dish.

One Tuna roll with 6 pieces has 184 calories and 27 grams of carbs. But two rolls of sushi wrapped in cucumber is a surprising 144 calories, 5 grams of fat, and 29 grams of protein! If you order right, sushi is an easy way to eat out and stay healthy!

Check out this link to find out the nutritional facts for all your favorite Japanese foods!