Bee Fit With Tracy Blog

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Let's Make Zoodles!

If you love the spiralizer tool, you’ll love this recipe for using it! Ingredients: • 2 zucchini • 1 summer squash • ½ tsp olive oil • ½ lb. washed button mushrooms • 2 veggie burgers (your choice). My favorite is Hilary’s • Tomato sauce (healthy store-bought or homemade). One of my favorite brands is Rao’s Tomato Basil. (Ingredients: Italian tomatoes, olive oil, fresh onions, fresh basil, salt, fresh garlic, black pepper, oregano). Directions: Wash the zucchini and squash. T

Let's Make Zoodles!

A Soup to Warm the Soul!

From Café Sunflower With the freezing cold weather and flu season upon us, here is the perfect recipe to help keep you warm and healthy! This delicious, satisfying soup contains spices high in medicinal qualities and has powerful carotenoids and antioxidants that can protect your body from free radical damage. Turmeric boosts detoxification, fights inflammation, reduces blood sugar, boosts cognitive function, promotes healthy mood, and supports weight loss. Saffron is high in

A Soup to Warm the Soul!

Summer Smoothie

Here's a delicious way to get in your veggies for the day. As I said in Wednesday's post, I like to include a green smoothhie almost every day! Simple Summer Smoothie! Ingredients: • 1 cup coconut milk • 1/2 cup frozen mango chunks • 1/2 cup frozen pineapple chunks • 1/2 a frozen banana, in two-inch chunks • 1 handful spinach • 1 serving vanilla Vega protein powder (optional) Directions: Place all ingredients in blender and pulse, then blend until smooth. Makes

Summer Smoothie

Eat Your Greens!

One of the best healthy habits you can incorporate into your daily life is to eat leafy greens. It’s hard not to notice how mainstream “green drinks” are at your local health food store, and healthy boutique restaurants and juice bars are popping up all over the country! Today it’s easier than ever to eat, drink and slurp your greens! Eat them raw, steamed or sautéed; mix them into a pureed soup; or drink them in a variety of smoothies and juices. We all know greens are good

Eat Your Greens!

Popeye Got it Right!

Many nutritional studies continue to show that eating spinach helps improve health and reduce the risk of many health issues, from cancer to memory loss to strokes, and heart disease. Here’s a short list of what makes Spinach a SuperHero to your health! ~ Reduces the risk of cardiovascular disease and strokes ~ Protects against the occurrence of cancer, including colon, lung, skin, oral, stomach, ovarian, prostate, and breast cancer ~ Helps regulate blood pressure ~ Helps

Popeye Got it Right!

Make Your Summer Juicy!

It’s summer and the juice craze is hotter than ever! Juice bars are popping up all over -- from Starbuck’s Evolution Fresh to Kale Me Crazy in Atlanta (or fill in the blank with your local popular juice bar). Juicing has been associated with celebrity detoxes and cleanses from Sarah Jessica Parker, Gwyneth Paltrow, Jessica Alba, and more -- and the trend has certainly gone mainstream. The benefits of juicing include: more energy, glowing skin, elimination of toxins, clearer t

Make Your Summer Juicy!

Fancy Green Bean Salad

Ingredients: • 3 green onions, roughly chopped • 1/2 avocado, peeled and pitted • 1/2 cup orange juice • 1/8 teaspoon sea salt • 1/8 teaspoon ground black pepper • 3 ounces spring greens or mesclun mix • 1 cup sliced fresh strawberries • 1/2 pound asparagus • 1 cup chickpeas, rinsed and drained • 1/2 cup pistachio nuts, shelled Directions: • Puree green onions, avocado, juice, salt and pepper in a blender or food processor until smooth to make a dressing

Fancy Green Bean Salad

My Nutritarian Get Away in Aspen!

After a week long stay in Aspen with the renowned Dr. Joel Fuhrman and the Nutritional Research Foundation, I am finally home. What an incredible week of learning and eating delicious vegan recipes prepared by renowned Nutritarian chef, Martin Oswald. You'd be amazed at how good some of the foods taste if prepared properly with the right spices. If we all had a Martin Oswald in our kitchens, we'd all be vegans! Not to brag too much, I must say I realized I do eat pretty darn

My Nutritarian Get Away in Aspen!

Spring Salad-in-a-Jar

Here's a great way to pack a healthy lunch for work! Ingredients: 1. ½ cup fresh spinach leaves, torn into one-inch pieces 2. ½ cup kale, torn into one-inch pieces 3. 1 small tomato, chopped 4. ¾ cup chopped salmon OR egg OR chicken breast (optional) 5. ½ cup black beans, lima beans, or pinto beans (rinsed and drained) 6. ¼ cup chopped red or yellow bell pepper 7. ¼- cup chopped or shredded carrots and onions (optional) 8. ½ avocado, cubed 9. 1 handful raw wal

Spring Salad-in-a-Jar

Baked Quinoa Patties

Here's a new recipe for the veggie burger. Instead of using brown rice, I opted for quinoa. Quinoa, a high protein vegetable grain, has less sodium and more zinc, manganese, phosphorous, potassium, copper, and calcium than wheat, corn, and barley. And, to top that off, it contains lots of fiber; just 1/2 cup of quinoa contains about 5 grams of fiber. This veggie burger recipe is very tasty, so much so, you won't be able to stop at one! Ingredients ( makes 10 patties, dependin

Baked Quinoa Patties

Kale, Escarole, White Bean & Sweet Potato Soup

Having trouble getting your daily requirement of vegetables into your diet? Preparing soups is a great way to get in a few servings. Try this tasty kale and white bean soup. A big bowl of this hot meal will get you at least a couple of servings of your daily requirement. And, it's a great immune boosting recipe for the winter months. Remember, BeeFitters, food determines how we feel and heal! Ingredients: • 2 TBSP olive oil • 1 small finely chopped onion and carrot (optio

Kale, Escarole, White Bean & Sweet Potato Soup

A Perfect Diet For Everyone?

As a holistic health coach, I am sometimes asked what the perfect diet is. "Should I become a vegetarian? Or a vegan?" is a common refrain of my friends and family. With hundreds of conflicting diet books on the market, it's no wonder that people feel overwhelmed by the hunt for an ideal diet. All you need to know is that diet is not a "one size fits all" concept. In my studies, I learned over 100 different diet theories. The raw food diet, the vegetarian diet, the vegan diet

A Perfect Diet For Everyone?

Staying Relaxed and Warm With Root Veggies!

It’s no wonder we think of golden yellow and warm orange when we think of Autumn – and not just because of the changing of the leaves. These are also the colors of some of the season’s healthiest vegetables – providing a great alternative to traditional (sauce-and-cheese) comfort foods! In fact, Fall is an ideal time to add root vegetables to your table. Why are root vegetables so good for you especially this time of year? As the weather turns cooler, our bodies need more war

Staying Relaxed and Warm With Root Veggies!

"Fall" Into Good Health!

I hope that wherever you are, you are enjoying the change of seasons. For some, that means “boots and sweater weather;” for others, it’s football and bonfires; for still others (like me), it means enjoying fall road races and the opportunity to cook up some of my fondest Autumn foods. Check out a few of my favorite Fall recipes in next week's blog post. October is probably THE BEST TIME of the year to take stock of where you are in your health, nutrition and fitness goals. Wh

"Fall" Into Good Health!

A "Wrinkle Free" Recipe!

Following my previous blog post, here's a great recipe that is sure to keep your skin glowing due to it's high omega-3 content: Salmon with Red and Orange Vegetables Serves 2-3 Ingredients: • 2 King salmon (wild) fillets, washed and patted dry, skin on • 1/2 butternut squash, peeled and cut into cubes • 6 garlic cloves, peeled and chopped small or minced • 1 red pepper, chopped • 1 bunch kale, chopped or torn into small pieces • ½ cup of vegetable stock • 2 to 3

A "Wrinkle Free" Recipe!

Flash Baked Kale Salad

Here is one of my favorite summer recipes: Flash Baked Kale Salad. It's great as a light meal or side dish to serve with grilled fish and vegetables. Ingredients ( serves 5): 5 cups of organic kale, rinsed 1 cup of raw organic white corn 1/2 cup of red onion cut into very thin slices 1 cup of sliced cherry tomatoes Olive oil ( to taste) 2 tbsp of squeezed lemon juice Directions: Pre heat oven to 375 degrees (F). Lightly spray the kale with olive oil and bake on a cookie sheet

Flash Baked Kale Salad

My "Go To" Summer Snack

As a distance runner, I like to eat lots of nutritious snacks to keep my energy levels up after a long workout. One of my "go to" foods is cucumbers on a small salad or just plain with hummus...here's why! -Cucumbers are loaded with water ( 95 per cent!) which can help you stay hydrated on a hot summer day. -Believe it or not this vegetable which contains lots of water, also contains polyphenols called lignans which may help lower your risk of breast and ovarian cancers. They

My "Go To" Summer Snack

Bio-Individuality

Hey, Bee Fit followers, I am writing on bio-individuality because so many of you have different notions of what works and what doesn't for getting healthy. That's why a health program must be customized to account for one's individual health history and individual preferences. There are a variety of factors that go into determining what works for one person and not another. For instance, one person's food may be another person's poison. Your genetic background and other heal

Bio-Individuality

Ice Cream that is Good For You!

With summer in full swing, everyone likes a little ice cream to cool off! If you're trying to slim down or if you are following a non dairy diet, there is an "ice cream" you can still enjoy, guilt free. See my recipe below! Ingredients: • 2 – 8 Ripe bananas (depending on number of servings), peeled, cut into chunks and frozen overnight (6-8 hours) Directions: Remove bananas from the freezer and thaw 5-10 minutes. Put bananas in a food processor or blender and puree until you

Ice Cream that is Good For You!

Popeye Had it Right!

Yes...Popeye had it right when it comes to eating vegetables, especially leafy green spinach! Food science studies continue to show that eating spinach helps improve health and reduce the risk of many health issues, from cancer to memory loss to strokes. Here’s just a short list of what makes Spinach a SuperFood! • Reduces the risk of cardiovascular disease and strokes • Protects against the occurrence of cancer, including colon, lung, skin, oral, stomach, ovarian, prostate,

Popeye Had it Right!

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