Meet Tammy!
Tammy came to us with the intention of losing weight. At that time she was doing 2-3 days/week of Cardio and 3-4 days/week of Weights. As you can read, Tammy is very active but over the years the weight just kept creeping on, her clothes weren’t fitting and she was discouraged!
Very quickly we recognized what Tammy needed to make a change! We immediately changed her plan to a Reverse Diet (she went from eating 1528 calories to 2108 calories) & we eliminated all cardio! Tammy checks in with us weekly and we also monitor her Steps & Water intake.
She’s KILLIN IT!
Sadly most people think less food and more exercise will get you there. When in reality MORE FOOD & LESS EXERCISE is what your body needs.
It’s that time!! We promised some pumpkin recipes soon and we stick to our word. While this recipe started out as a “muffin” that was a complete FAIL, it evolved into this treat that even Kristin’s picky son loved! When his entire plate of them disappeared in no time, we knew we had a winner!
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Pumpkin Cinnabites
(Serves 6)
* 30g. vanilla protein powder
* 1 Tbsp. pumpkin pie spice
* 1/4 c. nonfat plain Greek yogurt
* 1/4 c. pumpkin puree
* 1/2 c. cold, unflavored, unsweetened, sparkling water
* 3 c. hot water
* 1/4 c. baking soda
* 3 Tbsps. zero calorie sugar substitute (such as erythritol or monk fruit)
* 1 Tbsp. Cinnamon
* 2 Tbsps. light butter, melted (such as I Can’t Believe it’s Not Butter, Light)
Preheat oven to 425℉. Line a baking sheet with parchment paper or lightly spray with cooking oil and set aside. In a large bowl, combine all ingredients EXCEPT; sugar, cinnamon and butter. Mix until a sticky dough forms. On a floured surface with floured hands, make two balls of dough. Roll each ball into a rope approx. 18 inches long. Cut dough into 1-inch pieces. Whisk together hot water and baking soda until dissolved. Using a slotted spoon, dip bites into the water, drain and place on prepared baking sheet. Bake for 9-11 minutes or until lightly golden brown. Put the sugar substitute and cinnamon into a large zip-seal bag. Seal and shake to mix. As soon as the beignet bites come out of the oven, toss them in the melted light butter to coat and immediately dump them into the bag of the cinnamon sugar mixture. Seal and shake until well coated. Eat warm.
1 serving: About 2.8 oz.
173 Calories
9P | 2F | 30C
Pre-Logged in My Fitness Pal as:
“FFC Pumpkin Cinnabites”
*Printable, PDF versions of all of the “BLT” (Breakfast, lunches and Treats) recipes are available at www.fitfoodiechicks.com
Not going to lie, This wrap did not look that appetizing to me at first, but I kept hearing about how good it was, so the last time I was at Disneyland I gave it a try. WOW! IT WAS OUT OF THIS WORLD! (See what I did there?). I just knew I had to come up with a copycat version for ya! For our Star Wars Fans, what exactly is a “Ronto”? 
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Copycat Breakfast Ronto Wrap
(Serves 1)
* 1 Tbsp. light mayo
* 1 Tbsps nonfat, plain Greek yogurt
* 1/4 tsp. apple cider vinegar
* 1/4 tsp. prepared horseradish
* 1/8 tsp. ground peppercorn
Wrap:
* 1 (3 oz.) smoked pork sausage link
* 1 whole egg
* 2 egg whites (1/4 c.)
* Salt and pepper, to taste
* 1 pita flatbread (such as Papa Pita)
* 2 Tbsps. reduced fat shredded cheddar cheese, divided
In a small bowl, whisk together all sauce ingredients and set aside. Cook the sausage according to package directions; set aside. Heat a small skillet over medium heat and spray with cooking spray. In a small bowl, whisk together egg and egg whites. Pour into skillet and cover with lid. Cook for 2-3 minutes until just set. Flip egg over and cook another 1-2 minutes or until fully cooked through. Season with salt and pepper to taste and remove from pan. If desired, warm pita in the microwave for about 20 seconds to soften. In the center of the pita, layer; 1 Tbsp. of cheese, eggs, sausage and remaining cheese. Drizzle sauce on top, wrap and eat!
1 wrap
466 Calories
35P | 18F | 42C
Pre-Logged in My Fitness Pal as:
“FFC Copycat Breakfast Ronto Wrap”
*Printable, PDF versions of all of the “BLT” (Breakfast, lunches and Treats) recipes are available at www.fitfoodiechicks.com
Are you a hot mess in the kitchen? Never able to find the one thing you need, at the most crucial step in the recipe? Getting halfway through a recipe and realizing you forgot a crucial ingredient at the store? Practicing “Mise En Place” will save you TIME and STRESS in the kitchen!
Mise en place saves time because it allows you to easily put together all of your ingredients in a seamless manner. By spending a small amount of time doing a little bit of prep work before you begin cooking, you can save yourself A LOT of time as you are able to seamlessly move through the steps of your recipe.
Mise en place helps you stay organized! By getting all of your equipment and ingredients in one place, and already measured, you won’t be going back and forth across the kitchen frantically grabbing what you need! Also you will know ahead of time if you are missing anything, and will be able to grab substitutes or come up with a plan B!
Tag us next time you try a new recipe and start practicing mise en place in your kitchen!
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These pizzas may be mini but they pack BIG flavor and are overloaded with toppings! We don’t do small servings around here!
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Mini Sausage Pizzas
(Serves 1)
* 2 naan rounds , lightly toasted(60g.) or sub 1 sliced sandwich thin roll
* 2 Tbsps. no sugar added pasta sauce
* 1 Tbsp. Nonfat Plain Greek Yogurt
* 1 Tbsp. Light mayonnaise
* 1 Tbsp. Grated Parmesan Cheese
* 1/8 teaspoon salt
* pinch black pepper
* 1/8 tsp. Italian seasoning
* 2 Tbsps. (14 g.) part skim mozzarella cheese, shredded
* 2 Fully Cooked Turkey Sausage Patties, finely chopped (68g.)
* 1 Tbsp. fresh chopped basil (optional garnish)
Preheat oven to 400℉. Line a baking sheet with parchment paper or spray with cooking oil. Place lightly toasted roll, cut side up, on the prepared pan. (Air fryer to 300℉) Spread pasta sauce in a thin layer, evenly over each round. In a small bowl, combine yogurt, light mayo, Parmesan cheese, salt, pepper and Italian seasoning. Spread mixture on top of the sauce and top evenly with mozzarella cheese and chopped sausage. Bake until cheese melts and just starts to bubble and brown. About 5 minutes) (2-3 minutes in the air fryer) Top with optional basil garnish.
2 pizzas
396 Calories
23P | 18F | 37C
Pre-Logged in My Fitness Pal as:
“FFC Mini Sausage Pizzas”
*Printable, PDF versions of all of the “BLT” (Breakfast, lunches and Treats) recipes are available at www.fitfoodiechicks.com