Meet Candice Hood – Founder of Fit & Fabulous Mommy Club

Empowering mothers and revolutionizing their way of life, Candice Hood teaches mothers how to truly have it all. Through her organization the Fit & Fabulous Mommy Club, Candice teaches other mothers how to master a FIT MIND, a FIT BODY, and FIT FINANCES. Candice, a single mother, entrepreneur and accomplished athlete, developed the premise of
FFMC when she found herself in the same situation most mothers do, experiencing financial difficulties, putting everyone else before herself, and the stress of it all taking it’s toll on her and showing up as extra pounds on her body.


Candice decided enough was enough and she set out to reclaim her life, her finances and her body by aggressively pursuing her goals and dreams. Through this life changing process to reclaim and redeem her life, the Fit & Fabulous Mommy Club was birthed.

Look out for Candice's monthly Fit & Fab Mommy Club Recipes on the Recipe Swap! For more information about Candice Hood and the Fit & Fabulous Mommy Club, please visit http://www.fitandfabulousmommyclub.com/


Join DiabetesAmerica and Candice Hood, Lifestyle and Wellness Coach/Fit Expert, for a special online class:


Surviving the Holidays with Candice Hood
Tuesday, December 22
5:30 - 6:00 pm CST
Space is limited, so click here to register today!

Leftover Turkadillas

Fun Fit and Fabulous Family Recipes!!
Don’t know what to do with those holiday leftovers, try this!!

• 4-Whole Wheat Tortillas
• 4 tsp. Black Bean Hummus
• 1 cup of leftover greens (spinach, green beans, broccoli, etc...)
• 1 cup of leftover turkey or chicken (shredded, or pull apart into pieces), warmed
• 1 cup of low-fat cheddar cheese

Directions: Warm tortillas in microwave for 30 seconds. Spread half of each tortilla with 1 tsp. of hummus. Top each with remaining ingredients. Fold remaining side over. Sauté in non stick skillet on both sides until brown and cheese is melted. Cut in half and top with salsa and sour cream… (Yummy!!)

****FitandFabulousTips-
*In this recipe it is our goal to replace White flour tortillas with 100% Whole Wheat tortillas. White flour based food products contain significant amounts of white sugar, and that we want to AVOID! Make sure to carefully read labels on your chose of tortillas, the first ingredient on the label should list 100% stone ground whole wheat (no bleached or enriched products)

• 100% Whole Wheat Tortillas-rich in vitamins, minerals and fiber
• Black Bean hummus is a great source of protein, loaded with fiber, vitamins, and minerals! (Keep your carb count on your black bean intake)
• White Turkey and White Chicken meats are a valuable source of protein that DO NOT raise blood glucose levels and help develop and maintenance healthy muscle growth!

-Eat Well, Laugh Well, Live Well….
Your, Celebrity LifeStyle&Wellness Coach/Family FIT Expert
Candice Hood

http://www.fitandfabulousmommyclub.com/

Creamy Pumpkin Pie

Preparation time: 15 minutes
Chilling time: 3 hours

Ingredients:

• 1 cup skim milk
• 2 (1 ounce) packages instant vanilla sugar-free pudding mix
• 1/2 teaspoons pumpkin pie spice
• 1 can (15 ounces) pumpkin
• 1 (9-inch) graham cracker pie crust
• 1 cup fat-free whipped topping

Directions: In a medium mixing bowl, mix skim milk, pudding mix, and pumpkin pie spice together until well blended (this mixture will be thick). Add pumpkin and mix well. Spread pumpkin mixture in pie crust. Top pumpkin layer with whipped topping and refrigerate for at least 3 hours or up to two days.

Yield: 8 servings; Serving size: 1/8 pie

Nutrition facts per serving: Calories: 185; Carbohydrate: 32g; Protein: 4g; Fat: 5g; Saturated fat: 1g; Sodium: 449 mg; Fiber: 2g

*Recipe from www.diabetesselfmanagement.com

Apple Cinnamon Bars

Preparation time: 20 minutes

Baking time: 40-45 minutes



Ingredients:

• 1 cup all-purpose white flour


• 1/2 cup whole wheat flour


• 1/2 cup plus 1/2 cup quick-cooking oats


• 1/2 cup plus 1 cup packed brown sugar


• 1/3 cup plus 2 tablespoons margarine, softened


• 1/4 teaspoon salt


• 1 teaspoon cream of tartar


• 1 teaspoon cinnamon


• 1/2 teaspoon nutmeg


• 1/4 teaspoon ground cloves


• 2 cups peeled, diced apples


• 1/4 cup chopped pecans

Directions: Preheat oven to 350 degree F. In a medium bowl, blend flours, 1/2 cup oats, 1/2 cup brown sugar, and 1/3 cup margarine. Press mixture into the bottom of a 9" x 13" pan. Combine remaining 1/2 cup oats, 1 cup brown sugar, and 2 tablespoons margarine with salt, cream of tartar, cinnamon, nutmeg and cloves and mix. Add apples and nuts, tossing to coat. Spread mixture evenly on top of first layer. Bake until brown, 40 to 45 minutes. Cool and cut into bars.

Yield: 24 bars; Serving size: 1 bar (3 inches x 1.5 inches)

Nutrition facts per serving: Calorie: 137; Carbohydrate: 23g; Protein: 2g; Fat: 5g; Saturated fat: <1g;>

* Recipe from www.diabetesselfmanagement.com

Fresh mushroom soup

Preparation time: 25 minutes

Ingredients:

• 2 tablespoons reduced-calorie margarine


• 1 package (8 ounces) crimini mushrooms, sliced (plain white mushrooms can be substituted)


• 1/2 medium onion, thinly sliced and separated into rings


• 1/4 teaspoon dried basil


• 1/4 teaspoon coarse ground pepper


• 1/4 teaspoon garlic salt


• 2 cans (14 ounces each) fat-free beef broth


• 1 can (6 ounces) tomato paste


• 1 tablespoon Worcestershire sauce


• 2 tablespoons Burgundy wine (can omit)
  

Directions: Melt margarine in a large pan. Add mushrooms and onions and cook over medium heat, stirring frequently, until onions are translucent (about 5 minutes). Stir in basil, pepper, garlic salt, and beef broth. Bring to a boil, lower heat to medium, and whisk in tomato paste, Worcestershire sauce and wine. Heat through.

Yield: 5 1/4 cups; Serving size: 1 cup

Nutrition facts per serving: Calories: 90; Carbohydrate: 11g; Protein: 7g; Fat: 2g; Saturated fat: less than 1 g

Recipe from www.diabetesselfmanagement.com

Beef and Broccoli Stroganoff

Preparation time: 20 minutes

Cooking time: 30 minutes



Ingredients:

• 1 pound frozen round steak, partially thawed


• 6 tablespoons allpurpose flour, divided


• cooking spray


• 1 tablespoon canola oil


• 1 clove garlic, minced


• 4 ounces fresh mushrooms, sliced


• 1 small onion, finely diced


• 2 tablespoons reduced-calorie margarine


• 1 tablespoon Worcestershire sauce


• 1/4 teaspoon black pepper


• 1/2 teaspoon dry dill weed


• 1 cube reduced-sodium beef bouillon dissolved in 1 1/2 cups warm water


• 1 cup fat-free sour cream


• 2 cups lightly steamed small broccoli florets


• 4 cups cooked cholesterol-free egg noodles (about 12 ounces dry)

Directions: Remove fat from steak and slice meat across the grain into bite-size pieces. Place 3 tablespoons of fluor in a large, zip-top plastic bag. Add meat and shake to coat. Spray a large nonstick skillet with cooking spray. Add oil and warm over medium heat. Add meat and brown on both sides. Stir in garlic, mushrooms, and onion; cook for 5 minutes. Add margarine and cook until melted. Stir in 2 tablespoons of flour until liquid forms a paste. Stir in Worcestershire sauce, pepper, dill weed, and bouillon dissolved in water. Continue cooking uncovered for 10 minutes, stirring frequently, but do not boil. Toss in steamed broccoli. Place cooked noodles on a serving dish and top with meat mixture.

Yield: 8 servings; Serving size: 1/8 of recipe

Nutrition facts per serving: Calories: 267; Carbohydrate: 32g; Protein: 19g; Fat: 7g; Saturated fat: 2g; Sodium: 190 mg; Fiber: 2g;

Recipe from http://www.diabetesselfmanagement.com

Whole Wheat Pumpkin Bread

Preparation time: 10 minutes
Baking time: 50 minutes

Ingredients:

• Nonstick cooking spray
• 1/2 cup all-purpose flour
• 1/2 cup whole wheat flour
• 1/2 teaspoon salt
• 1 cup Splenda No Calorie Sweetener, Granular
• 1 teaspoon baking soda
• 1 cup pumpkin puree
• 1/2 cup canola oil
• 1 whole egg
• 1 egg white
• 1/3 cup water
• 1/4 teaspoon nutmeg
• 1/4 teaspoon cinnamon
• 1/4 teaspoon allspice

Directions: Preheat oven to 350 degrees F. Spray a 90 x 50 x 30 loaf pan with nonstick cooking spray. In a large mixing bowl, combine all ingredietns in the order listed, stirring after each addition. Stir only enough to combine ingredients into a smooth batter. Pour into prepared pan. Bake 45-50 minutes, until a cake tester inserted into the center of the loaf comes out clean.

Yield: 10 servings; Serving size: 1/10 of a loaf

Nutrtion facts per serving: Calories: 143; Carbohydrate: 10g; Protein: 3g; Fat: 10g; Saturated fat: 1g; Cholesterol: 21 mg; Sodium: 292 mg; Fiber: 1g

Pumpkin Crunchers

• One-half 15 oz can pumpkin


• One-half 8oz Cool Whip Free


• 2 Jell-O Sugar-free Vanilla Pudding Snacks


• 3/4 cup Fiber One bran cereal


• Cinnamon, to taste
  

Directions: Combine pumpkin, Cool Whip, & pudding – mix well. Season mixture to taste w/ cinnamon. Stir in Fiber One. Spoon batter evenly into a 12 c muffin pan (spray or line w/baking cups). Place in freezer until crunchers are frozen.

Per serving: 1 piece – 39 calories, <0.5>

Fiber One Haystacks

• 1 sleeve of Fiber One
• 1 - 12 oz bag of semi-sweet chocolate chips

Melt choc chips on 50% power in microwave x 1 minute and repeat until smooth
Mix in Fiber One and TBSP out onto wax paper on cookie sheet and chill for 1 hour.

Chocolate Pumpkin Muffins

• 1 box of Devil’s Food Cake Mix
• 1 - 15oz can pumpkin

Mix both together in a large bowl – batter will be thick. Pour into regular muffin tins sprayed with PAM (about 2/3 full for each). Bake at 400 degrees for 20 minutes.

Approx: 181 calories, 3.5 gm fat, 37 gm carb

Trick and Treat!

Are you trying to decide how to fit those Halloween food treats into your meal planning and still maintain good control of your blood sugar? If so, remember this: whether you are eating “corn on the cob” or the popular Halloween treat, “candy corn,” it’s all about counting your carbs---carbohydrates, that is. Always know what your “carbohydrate allowance” is for keeping your diabetes well-controlled. As you can see from the carbohydrate content (listed below) of various popular Halloween treats, it doesn’t take much candy to “eat” into your daily allowance of carbohydrates, so be sure to choose wisely. There is no need for deprivation, however—just remember that just a little bit of a sugary treat can go along way for satisfying that Halloween treat urge.

Check out the list below for various typical one-serving size Halloween treats and their carbohydrate content in grams*:



Air Head - 15
Almond Joy - 12
Baby Ruth - 17
Bit-O-Honey - 6
Butter Finger - 15
Candy Corn - 13
Charm blow pop - 5
Dots drops - 20
Gobstoppers - 8
Carmel Apple sucker - 17
Gummi Savers - 14
Hershey’s Mallow Pumpkin - 20
Hershey’s Chocolate Bar - 10
Hot Tamales - 18
Jolly Rancher pop - 16
Kit Kat - 10
Laffy Taffy - 7
M&Ms (peanut) - 13
M&Ms (plain) - 15
Mike & Ikes - 18
Milk Duds - 7
Milky Way - 14
Mounds - 11
Nerds - 9
Nestle Crunch - 7
100 Grand - 15
Reese Peanut Butter cup - 10
Reese Sticks - 9
Rice Krispie Treats - 9
Shock Tarts - 11
Skittles - 17
Smarties - 8
Snicker - 12
Sour Patch kids - 7
Sprees - 7
Starburst - 8
Sugar Babies - 24
3 Musketeers - 13
Tootsie Roll bar - 12
Tootsie Roll Pop - 16
Twix - 6
Whoppers - 12

Spicy Crab Tostadas

Serves 4

Ingredients:

• 4 yellow corn tostada shells
• 1 cup salsa
• 1/4 cup red onion, minced
• 1/2 teaspoon garlic, minced
• 1 cup tomatoes, diced and drained of liquid
• 2 tablespoons cilantro leaves, minced
• 2 tablespooons lemon juice
• 1/4 cup red bell peper, diced
• 2 cup lettuce, shredded
• 1 - 2 1/4 ounce can sliced black olives, drained

Preparation: Sauté onion in oil 3 minutes over medium-high heat. Add garlic, tomatoes, cilantro, and crabmeat and cook 5 minutes. Reserve warm. Mix together lemon juice, bell pepper, lettuce, and olives. Divide this mixture evenly among tostadas. Top with crab mixture. Serve with salsa.

Per serving: 268 calories, 10g fat (1g saturated), 30g carbohydrates, 17g protein
Recipe courtesy of Mission

Mexican Chicken Soup

Ingredients:

• 4 Anaheim chile peppers*
• 2 teaspoons olive oil
• 1/2 cup sliced green onions
• 2 garlic cloves, minced
• 3/4 teaspoon ground cumin
• 3/4 teaspoon cumin seed
• 8 cups reduced sodium chicken broth
• 1 cup fresh or frozen corn
• 2 cups cubed red potatoes
• 2 cups cooked chicken (leftover or from a rotisserie chicken)
• 1/4 teaspoon salt
• 1/8 teaspoon pepper
• Optional toppings: Baked corn tortilla strips, diced avocado, or chopped cilantro

Directions: Preheat oven to 450 F. Place peppers on foil-lined baking sheet. Roast for 20 minutes or until blackened, turning occasionally. Wrap peppers up in foil to steam. Let stand 15 minutes. Remove skin and seeds from peppers and chop.

Heat oil in Dutch oven over medium heat. Add onions, garlic, ground cumin and cumin seed. Saute 5 minutes. Add chicken broth, reserved peppers, corn, potatoes and chicken. Bring to a boil. Cover, reduce heat and simmer 20 minutes. Serve with baked corn tortilla strips, avocado and cilantro, if desired.

*May substitute 1 (4-oz.) can diced green chiles.

Nutrition per serving: 288 calories, 9g fat (2 g saturated), 25g carbohydrates, 28g protein

*Recipe from United States Potato Board

Stir-fried Zucchini

Number of Servings: 4Serving Size: 3/4 cup

Use sweet onions such as Vidalia, Oso-Sweet, Walla Walla, or Texas sweet for best flavor.

Ingredients:

• 1 tbsp canola or corn oil
• 1 onion cut into wedges
• 1/2 tsp grated gingerroot
• 1 tbsp sesame seeds
• 1 tbsp lite soy sauce
• 1 1/2 tsp dark-roasted sesame oil
• 1 lb zucchini, cut into 1-inch pieces

Instructions:

1. Heat the canola oil or corn oil in a large nonstick skillet over medium heat
2. Add the zucchini, onion and gingerrot. Stir-fry about 5 to 8 minutes.
3. Sprinkle with sesame seeds, soy sauce, and sesame oil. Toss to blend.

Nutrition: Total calories: 90; Calories from fat: 58; Total fat: 6g; Saturated fat: 1g; Cholesterol: 0mg; Sodium: 155mg; Total carbohydrates: 8g; Dietart fiber: 2g; Sugars: 5g

Black Bean Chili Dip

Black Bean Chili Dip
Makes 2 cups for about 8 servings

Ingredients:

• 1 (15 ounce) can black beans, rinsed, drained and partially mashed



• 1/2 cup drained canned whole kernel corn



• 1/3 cup salsa



• 1/4 cup water



• 2 teaspoons chili powder



• Cooking spray



• 1 1/4 cups shredded



• 75% or 50% Reduced Fat Cabot Sharp Cheddar Cheese



• 2 tablespoons drained canned green chilies

Directions:

1. Preheat oven to 375 degrees



2. Combine beans and next 4 ingredients; Pour into a small casserole dish coated with cooking spray



3. Sprinkle with cheese and green chiles



4. Cover and bake at 375 degrees for 30 minutes or until cheese is melted and filling is bubbly. Uncover and cook an additional 5 minutes. Serve with tortilla chips.

Note: For a quick afternoon snack any day of the week, this dip can also be mixed together ahead of time and proportioned into individual serving dishes. Microwave each dish, as needed, on HIGH for 1 minute at a time until filling is bubbly and cheese is melted.

Nutrition Analysis: Calories 69; Total Fat 2g; Saturated Fat 1g, Sodium 259 mg; Carbohydrates 8g; Dietary Fiber 2g; Protein 7g; Calcium 140mg

Recipe from: http://www.cabotcheese.com/

Savory Pita Strips

Ingredients:

• 2 tbsp grated Parmesan cheese


• 1/2 tsp Italian seasoning


• 1/4 tsp garlic powder


• 1/4 tsp dried rosemary, crushed


• 4 pita breads (6 inches)


• 2 tbsp butter, melted

In a small bowl, combine the Parmesan cheese, Italian seasoning, garlic powder and rosemary; set aside. Cut pita breads into 1-inch strips; split in half. Spritz crust side with butter-flavored nonstick cooking spray; place crust side up on a broiler pan coated with nonstick cooking spray. Broil 3-4 inches from the heat for 1 minute. Turn; brush with butter and sprinkle with Parmesan mixture. Broil 1-2 minutes longer or until golden brown and crisp.

Serving size: 6 pita strips

Nutritional info: 114 calories; 4g fat; 9 mg cholesterol; 213 mg sodium; 17 g carbohydrate; 3 g protein

Berry Cheesecake Parfait

Ingredients:

• 1 1oz package sugar free, fat free cheesecake pudding mix
• 2 cups nonfat milk
• 1 1/2 cups raspberries and blueberries
• 4 tbsp fat-free whipped topping
• 4 tbsp sliced almonds, toasted

Directions: In a medium bowl, whisk together pudding mix and milk for 2 minutes. In a parfait dish, layer 1/4 cup pudding and 2 tbsp berries. Repeat process once more and top with 1 tbsp whipped topping and 1 tbsp toasted almonds. Repeat this procedure for remaining three parfaits.

Serves: 4

Calories: 135; Total fat: 3 g; Sodium: 400 mg; Carbohydrate: 22g; Protein: 6g

*Source: Diabetes Forecast-December 2008

Eggplant

Peel and cube a dark ripe eggplant, placing it in plain boiling water. Let it cook until a fork can pierce it, remove and drain, run cold water on it to stop the cooking.

In a 2" skillet, heat a tablespoon of light olive oil or grapeseed oil, adding 1/4 cup of chopped onion, 1 piece of celery chopped, and 1 or 1/2 of a red bell pepper, depending on how much you like it. (I like the red ones because of the color, meatiness, and texture. They are worth the money.) Also, any kind of mushroom can be used, and I usually use on sale sliced buttons. Saute, adding chicken broth (because it's nutritious) or just water, until onion is clear. Add the eggplant to the other vegetable mixture along with one can of diced tomatoes with italian seasoning. Use a bay leaf during this part of the cooking, then discard it. Just cook a little while on a low fire until the flavors marry.

This is filling, low-fat, low cal, full of vitamin A, C, and antioxidants. If you are able to tolerate pasta, use whole wheat rigatoni. Sprinkle the romano! Lots of chewing involved. Before long, your brain, your taste buds and your tummy are so satisfied. "Bon appetite, " so well said by a famous American who cooked with lots of butter.
(If you want to, you can also add ground turkey, but season the turkey up a little because it's so bland.)

*Recipe submitted by A. Drury

Calling all recipes!!

Have a great healthy recipe you want to share? Send it to us and we'll post it on the Recipe Swap!

You can either comment on this post with your recipe or you can email it to updates@diabetesamerica.com
Remember to include nutritional information if available.

Looking forward to seeing all your great new recipes!

Cauliflower Mash

This is probably well known by most of you , but still a goodie. Try using steamed frozen cauliflower mashed with margarine, low fat cream cheese, salt and pepper as a mashed potato substitute.

Also try using fresh cauliflower finely chopped to resemble rice (in a food processor) and then stir fried with white pepper in a little bit of olive oil to substitute for rice.





*Recipe submitted by A. Welch

Curried Egg Salad

Ingredients:

• 7 hard-boiled eggs


• 1 teaspoon Dijon mustard


• 1/3 cup mayonnaise (preferably canola oil mayo)


• 3/4 teaspoon salt


• 1/4 teaspoon black pepper


• 1/4 cup sweet relish


• 1/4 cup diced red onion


• 3 tablespoons diced red bell pepper


• 2 teaspoons whitel distilled vinegar
  

Instructions: Chop eggs. Combine with remaining ingredients.

Serving size: 1/2 cup; Makes 6 servings

Per serving: 195 calories, 5 gm carbohydrate, 12 gm fat, 245 mg cholesterol, 8 gm protein, 397 mg sodium, trace fiber

Note: To further reduce calories, substitute plain nonfat yogurt for the mayonnaise

*Recipe submitted by T. Anderson

Crustless Quiche

Ingredients:

• 4 large eggs
• 1/2 package frozen spinach thawed and drained
• 1 1/2 cups low-fat cottage cheese
• 1/3 cup chopped turkey or ham
• 2 tbsp. grated parmesan cheese

Directions: In a medium size bowl, mix all ingredients except for the parmesan cheese. Pour into an 8 inch pie pan. Sprinkle with parmesan cheese. (Note: Can also divide evenly between 8 muffin cups). Bake at 325 degrees for 40 minutes.

Makes 8 servings.

Nutrition Info: 130 calories, 15 grams of protein, 7 grams of fat, 4 grams of carbohydrate, 500 mg sodium.

*Recipe submitted by T. Anderson

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