• By FitForsyth
  • Posted February 23, 2016

Protein Options for Vegetarians

Vegetarians have to be mindful and creative on where to get their protein from. That doesn’t mean that meat eaters can’t try these delicious, protein packed dishes. Below are some recipes that give a punch of protein and can give you the energy you need to make it through a long day.

Oatmeal Superfood Breakfast Bars


  • Base:
    • 2 cups old fashioned oats
    • 1 cup slivered almonds
    • 4 tablespoons of honey
    • 1 tablespoon coconut oil
    • 1 teaspoon kosher salt
    • 1.5 teaspoons cinnamon
    • 2 bananas
    • 1.5 teaspoons vanilla
    • 1 scoop of Vanilla Whey Protein
  • Toppings:
    • ½ cup old fashioned oats
    • ¼ cup slivered almonds
    • ¼ cup pumpkin seeds
    • 1 cup blueberries
    • ¼ cup of coconut or almond milk
    • ¼ teaspoon cinnamon
  1. Base:
    1. 1. Preheat oven to 350°.
    2. Line 9 x 9 baking pan with parchment paper, lightly grease with coconut oil
    3. Add all ingredients into food processor until completely combined and wet, this may take several minutes.
    4. Pour into prepared pan and smooth out with off set spatula until evenly spread.
    5. Bake for 8-10 minutes.
  2. Topping:
    1. Combine ingredients in medium bowl and stir to combine.
    2. Removing pan from oven, spread topping evenly over and lightly press down into base.
    3. Bake an additional 15 minutes

*You can store in a refrigerator in a sealed container for one week.

A Perfect Parfait

  • Ingredients:
    • 1 (5 ounce) container Greek yogurt (such as Stonyfield Organic)
    • ¼ cup blueberries
    • ¼ cup diced strawberries
    • 1 Tablespoon hemp hearts
    • ¼ cup granola
  • Directions:
    1. Stir Greek yogurt well if using a fruit on the bottom type. In a glass jar or bowl spoon out half of the Greek yogurt, top with ½ Tablespoon hemp hearts, half of the blueberries, half of the strawberries and repeat layers once. Top with granola.

No-Bake Oatmeal Protein Energy Balls

  • Ingredients:
    • 1 1/2 cups rolled oats
    • 1/2 cup vanilla whey protein powder (about 2 scoops)
    • 1/2 tsp cinnamon
    • 1 T chia seeds
    • 1/2 cup smooth natural peanut butter (or any nut butter)*
    • 3 T natural honey
    • 1 tsp vanilla extract
    • 1/3 cup raisins, chocolate chips, craisins or preferred add-in
    • 2-4 T liquid (almond milk, milk, water etc...)
  • Directions:
    1. Add oats, protein powder, cinnamon and chia seeds to a large bowl.
    2. Add in peanut butter, honey and vanilla extract. Stir to combine.
    3. Add in raisins (or preferred add-in). Mixture should be slightly sticky but still crumbly.
    4. Slowly add in liquid 1 tablespoon at a time and using hands, combine until it comes together in a sticky ball that holds together. If mixture is too dry, add in more liquid but not so much that it won't hold shape.
    5. Place in a container to set in the fridge for at least 30 minutes.
    6. Store in fridge until ready to eat.


  • By FitForsyth
  • Posted December 15, 2015


Looking for something healthy to snack on? Popcorn is actually loaded with antioxidants. However, we aren’t talking about that movie popcorn you get that’s drenched in butter and salt. Instead make your own, buy a container of popcorn kernels! Skip the butter and try some our flavored popcorn recipes below!


  • ½ cup popcorn
  • 2 tbsp vegetable oil
  • 2 tbsp butter, melted
  • salt, a pinch to taste


Place a large pot with a tight fitting lid on the stove. Pour in the vegetable oil, then the popcorn kernels. Put the lid on and turn the heat to medium.

Using pot holders occasionally shake the pot from side to side to make sure the kernels are evenly distributed in the oil. Once the popcorn begins to pop, turn the heat down to medium-low and gently shake again.

Once the popping slows down to 5 to 10 seconds between pops, turn the heat off. Wait until you are sure the corn has stopped popping and remove the lid.

Move the popcorn to a bowl and pour butter, salt and other spices and toppings over top. Gently toss to coat evenly.

This recipe makes about 10-12 cups of popped popcorn-enough for four people.

Chili Powder and Lime Popcorn

  • ½ tsp Chili Powder
  • ½ lime, squeezed

Once your popcorn is done popping add in the chili powder with the butter and salt. Then squeeze in the juice from half of a lime

Apple Pie Popcorn

  • ½ tsp Vanilla extract
  • 2pcks of Stevia or Truvia
  • 2 tsp of Apple Pie Spice
  • 1 tsp of Cinnamon

Once your popcorn has popped. Mix vanilla, Stevia, apple pie spice, and cinnamon, then pour overtop of your popcorn and mix with a large spoon/spatula. Once mixed evenly relax and enjoy your guilt-free snack!

Cayenne and Smoked Paprika

  • ½ tsp Cayenne
  • ½ tsp Smoked Paprika

Rosemary, Black Pepper, Parmesan

  • ½ tsp dried Rosemary, or 2 tbsp finely chopped fresh Rosemary
  • Pinch of Black Pepper to taste
  • ½ cup of Parmesan cheese
  • By FitForsyth
  • Posted November 24, 2015

Thanksgiving Sides That Won’t Break The Scale

Thanksgiving has arrived! This is the time of the year where it gets harder and harder to stay on track with your healthy eating. With all of the carb loaded, fat saturated, yummy dishes it’s hard to resist. To help you stay on track we have come up with some healthier alternatives to your traditional Thanksgiving side dishes, without losing the delicious taste!

Mash Potatoes with white Beans

Mashed potatoes aren’t the healthiest of side dishes, once you add the milk, butter and heavy cream you are looking a fat-loaded dish. To make your potatoes just as delicious but cut out all that try out our recipe below


  • 4 Yukon Gold potatoes, washed, peeled, and diced
  • 1 can white beans (cannellini or great northern white), washed and drained
  • 1/2 cup veggie broth
  • 1 garlic clove, minced
  • Salt and pepper to taste


In a pot of boiling water, carefully add the potatoes and cook until tender, about 15 minutes

While the potatoes are cooking, simmer the beans with the veggie broth and garlic in a covered pan.

Once the potatoes are tender, drain them and add the potatoes to the bean and broth mixture.

Drain the potatoes and add them to the beans and broth mixture. Using a masher, mash the potatoes until you get the consistency you desire.

**Added bonus the white beans add some fiber and protein to the dish

Green Bean Casserole


  • 5 cups sliced green beans
  • 4 1/4 cups low-sodium chicken broth
  • 1 cup panko breadcrumbs
  • 1 cup grated parmesan
  • 1 tablespoon plus 2 teaspoons canola oil
  • 1 1/2 cups diced onions
  • 2 cups sliced baby bella mushrooms
  • 2 tablespoons cornstarch
  • 1/4 cup water
  • 1/2 cup reduced-fat sour cream
  • 1/2 teaspoon House Seasoning, recipe follows
  • 1/2 teaspoon salt


Preheat the oven to 350°F. Spray a 1 1/2 quart baking dish with nonstick spray.

In a large pot boil the greens beans in the chicken broth for about 20 minutes and then drain, reserving 1 1/2 cups of the chicken broth.

Meanwhile, mix together the breadcrumbs, parmesan, and 2 teaspoons of the oil in a small bowl. Set aside.

In a large skillet over medium heat, heat the remaining 1 tablespoon oil. Saute onions until they are translucent, about 2 to 3 minutes. Add the mushrooms and saute for 3 to 4 minutes longer. Remove from heat.

Add the greens beans to the skillet with mushrooms and onions. Pour the reserved chicken broth (1 1/2 cups) back into the pot that the green beans boiled in, and bring broth to a boil.

While broth is coming to a boil, combine the cornstarch and 1/4 cup water in a small bowl to make paste. Slowly pour the paste into the boiling broth, whisking constantly as it thickens, about 2 minutes.

Pour the thickened mixture over the green beans, mushrooms, and onions. Add the sour cream, house seasoning, and salt. Stir well.

Pour into the baking dish and sprinkle with the panko-and-cheese mixture. Bake until the casserole is hot, about 10 minutes, and then broil until the breadcrumb topping is slightly browned, 1 to 2 minutes.


  • By FitForsyth
  • Posted November 20, 2015

What are Superfoods?

Superfoods are all the rage right now. So what are they? A superfood is a nutrient-dense food that can help you to feel fuller for longer as well as give you that boost of energy that you need to get through the day. Try some of the below snacks and recipes!


This is a healthy fat that helps to absorb other nutrients.

Avocado Fries


  • Canola oil for frying
  • ¼ cup of flower
  • ¼ teaspoon of kosher salt
  • 2 large eggs beaten
  • 1 ¼ cups of panko breadcrumbs
  • 2 firm-ripe medium avocados, pitted, peeled and sliced into ½ inch wedges


Heat oven to 200 degrees. In a medium saucepan, heat 1 ½ inches of oil until it registers 375 degrees on a deep fry thermometer.

Meanwhile, mix flour with ¼ tsp. salt in a shallow plate. Put eggs and panko in separate shallow plates. Dip avocado in flour, shaking off excess. Dip in egg, then panko to coat. Set on 2 plates in a single layer.

Fry a quarter of the avocado slices at a time until deep golden brown (30-60 seconds). Transfer slices to a plate lined with paper towels. Keep warm in oven while cooking the remaining avocados. Sprinkle with salt to taste.



A good source of fiber, pomegranates can assist with a healthy digestion.


Just 7 walnuts a day has been shown to improve coordination and memory.


Excellent source of Vitamin K, which is good for bone health and preventing blood clots.

Spinach-Pomegranate Salad


  • 1 (10oz) bag of baby spinach leaves, rinsed and drained
  • ¼ red onion, sliced very thin
  • ½ cup walnut pieces
  • ½ cup crumbled feta
  • 1 pomegranate, peeled and seeds separated
  • Vinaigrette of your choice


Place spinach in a salad bowl. Top with red onion, walnuts, feta and sprouts. Sprinkle pomegranate seeds over the top, and drizzle with the vinaigrette.



A great antioxidant, blueberries can help protect the brain from inflammation and help with memory.

Blueberry-Kale Smoothie


  • 1 large ripe banana, peeled
  • 2-4 kale leaves
  • 1 cup blueberries, frozen
  • ½ cup water
  • ½ cup coconut cream


Pour the water and coconut cream and toss the banana and kale into a blender, blend for about a minute. Add the blueberries. Blend again until smooth.


  • By FitForsyth
  • Posted November 12, 2015

Kale and Quinoa Minestrone Soup


  • 1 medium sweet onion, diced
  • 2 celery stalks, diced
  • 3 medium carrots, diced
  • 2 tablespoons olive oil - or enough to cover the bottom of the pot
  • 2 cloves garlic, minced
  • 2 cups zucchini, diced
  • 2 cups green beans, cut in 1 inch pieces
  • 1 bell pepper, diced
  • 1 (28 oz) can crushed tomatoes
  • 1 (32 oz) carton unsalted or low-sodium vegetable broth
  • 3 cups of water
  • 1 (15 oz) can of kidney beans
  • 1 (15 oz) can of chickpeas
  • 1 cup quinoa
  • 2 cups kale, stems removed
  • 1 teaspoon turmeric (or to taste)
  • Pinch of red pepper flakes
  • Salt and pepper to taste
  • Garnish with parmesan to taste
  • Garnish with basil or finely chopped rosemary


In a large pot, heat olive oil over medium-high heat and add diced onions, carrots and celery. Salute for 5 minutes or until softened. Next, add the garlic, zucchini, green beans, pinch of red pepper flakes, turmeric, and salt and pepper to taste; stir and cook for 3 minutes.

Then, add the can of crushed tomatoes, water, and vegetable broth bring to a boil.

Lower the heat to medium/low and allow the soup to gently boil (uncovered) for about 20 minutes. Add in the quinoa, cover and cook for 15 additional minutes.

Remove the cover, add the kale and canned beans, allow to the soup to go back to a gentle boil and cook for 5 minutes.

Garnish with parmesan and basil. Enjoy.


  • By FitForsyth
  • Posted November 4, 2015

Zucchini Noodles

Everyone enjoys a great pasta dish every once in awhile, however most pasta dishes are loaded in carbs and fat. Using zucchini instead of normal pasta noodles is a great way to get your vegetable serving and still enjoy some of your favorite pasta dishes.

Zucchini Noodles are very simple to make! You simply take a vegetable peeler and peel the zucchini to thin ribbons. Heat a non-stick skillet to medium-high heat, add in butter and olive oil. Once the butter is melted add a clove of finely chopped garlic. Stir and cook for about 1 minute. Add in the zucchini noodles, toss around in the pan for about 1-2 minutes. Once done top with with your favorite sauce and enjoy! Below is our favorite zucchini noodle recipe

Shrimp Scampi


  • 2 Tablespoons olive oil
  • 1 pound jumbo shrimp, shelled and deveined
  • 1 Tablespoon minced garlic
  • 1/4 teaspoon crushed red pepper flakes (optional)
  • 1/4 cup white wine
  • 2 Tablespoons freshly squeezed lemon juice
  • 2 medium zucchini, cut into noodles
  • Chopped parsley, for garnish


In a large non-stick skillet over medium-low heat, add-in olive oil and heat it for 1 minute. Then, add the garlic and crushed red pepper flakes and cook them stirring constantly, for 1 minute.

Next, add-in the shrimp to the skillet, stirring as needed, until they are cooked throughout and pink on all sides, usually about 3 minutes. Season the shrimp with salt and pepper and with a slotted spoon, transfer them to a separate bowl, leaving any liquid in the skillet.

Increase the heat to medium. Add the white wine and lemon juice to the pan. With a wooden spoon, scrape any brown bits from the bottom of the pan, cook/reduce the wine and lemon juice for 2 minutes. Finally, add the zucchini noodles and cook, stirring occasionally for 2 minutes. Return the shrimp to the pan and toss to combine. Season with salt and pepper, garnish with parsley, enjoy!

  • By FitForsyth
  • Posted October 29, 2015

Boo! Guilt-Free Halloween

Halloween…a time for kids and adults alike to engage in costumes, scary movies, and most of all…candy, right? Well for those of you trying to lose weight, this holiday can be particularly scary. How can we make this holiday both fun and limit the amount of candy and treats that we consume? See below for three tips to enjoying Halloween without overdoing it.

  1. Moderation. Remember, you do not have to completely cut yourself off from these tasty treats, just limit the amount that you consume. Everyone deserves a treat every once in a while. The key to eating healthy is moderation. Most people think that since they are dieting or eating healthy that means that they aren’t allowed to eat any candy or desserts. However, this isn’t true, just limit the quantity of candy you consume. Ask for a small slice of cake instead of a large. Don’t deprive yourself; just be smart with the amount consumed.
  2. Make Yourself Accountable. Try setting a limit for yourself and get rid of the rest. Whether that means, bringing the remaining candy to work for coworkers, or simply throwing it away. Do what works best for you. Once you set limits for the amount of candy you are going to consume, hold yourself to that. Making yourself accountable will make you feel less guilty about enjoying something delicious once in awhile.
  3. Don’t Beat Yourself Up. Stay positive. Eating candy on one holiday does not erase all of your hard work from the rest of the year. Everyone is allowed some candy every once in awhile Keep moving forward.
  • By FitForsyth
  • Posted October 23, 2015

100% Whole Wheat Pizza Dough

Want a way to incorporate whole grains into your diet. Try out our whole wheat pizza dough recipe!


  • cups plus 2 tablespoons warm water
  • 1 teaspoon honey or agave syrup
  • 1 teaspoon active dry yeast
  • 2 cups white whole wheat flour
  • ½ teaspoon Kosher Salt
  • 1 tablespoon extra virgin olive oil

Combine and stir together warm water, honey and yeast in a small bowl. Let the combination sit until a small layer of foam develops at the top, approximately 3 to 5 minutes.

Whisk the flour and salt together in a medium bowl. Then, add in the yeast mixture and olive oil and mix together with a spatula. Form the dough into a uniform ball in the center of the bowl. The dough will be very sticky at this stage. Cover the bowl tightly with plastic wrap and keep in a warm place until the dough has doubled in size, about 2 hours.

Towards the end of rising time preheat the oven to 450oF.

Sprinkle a generous amount of flour on a clean dry work surface. Place the dough onto the floured surface and knead for a couple of minutes, working in just enough flour to make the dough less sticky but still moist to the touch. Form the dough into a ball. Place the dough on a prepared baking sheet, and spread into a desired shape. Add sauce and your favorite vegetables.

Bake the pizza for 8 minutes, then remove from the oven and and top with cheese, if desired. Replace the pizza on a shelf in the upper third of the oven. Bake for an additional 6 to 8 minutes or until the cheese is melted and the crust golden brown

Remove pizza from the oven, let it rest for about 5 minutes and serve.

Try adding a tablespoon of orange juice when you add in the flour and salt. Orange juice can mitigate some of the dry, bitter taste that whole wheat can sometimes have.


  • By FitForsyth
  • Posted October 16, 2015

Why Fiber?

Fiber is found in foods like whole grains, fruits, vegetables, nuts and beans. Most people only get half of the recommended 25-38 grams of fiber a day. This is alarming because a fiber-rich diet is important in regulating digestion, helping you feel fuller for longer, lowering your risk of some cancers and can help to improve your cholesterol and blood pressure. With Fiber having all of these great benefits, why aren’t we getting more of it into our diets?

Read more tips on adding fiber into your diet and for a list of the top fibrous foods.

Check out Foodie Stays Fit's Fiber Packed Smoothie below!

Fiber Packed Blueberry Banana Kale Smoothie

  • 1 frozen banana
  • 2/3 cup frozen blueberries
  • 6 small stalks kale
  • 2 T ground flax seeds
  • 1 T maca powder
  • 4 T Trade Joe’s vanilla hemp powder
  • By FitForsyth
  • Posted October 7, 2015

Spice Up Your Drinking Water!

Did you know that you need to be drinking half of your body weight of water? That is a lot of H2O. In order to make water more enjoyable, try any of these simple additions:

  • Add fresh lemon or lime to the water.
  • Quarter an orange, squeeze in the juice and then toss in the squeezed quarters for color and extra flavor.
  • Mash up a handful of strawberries or raspberries with a fork and them to a pitcher of water and stir through.
  • Scrunch a handful of fresh mint in your hands to get the flavor going and then add it to a pitcher of water. Squeeze in some lemon or lime as well.
    • If you want something even more refreshing, add in some cucumbers.

Need more inspiration? See below for some quick and easy water infusion recipes!

Strawberry and Lemon Water

This is simply way to spice up the typical lemon water.
Recipe is for an 80 oz pitcher

  • 3-4 small lemons - rind removed, and sliced
  • 6 strawberries - cut the tops of the strawberries off and discard; then quarter

Thoroughly wash your strawberries, cut and quarter them. Remove the rind from the lemons and slice them. Place strawberries and lemons in a pitcher of ice water and allow them to infuse for a 2-4 hours. Depending on how strong of a strawberry taste you want add or remove some strawberries. Once your water is infused it will have a pink-ish tint to it.

Orange and Blueberry Infused Water

Recipe is for an 80 oz pitcher

  • 1 - medium sized orange, sliced
  • 1 - handful of blueberries, rinsed

Rinse both your blueberries and oranges. If you wish you can remove the rind on your orange or leave it on. Slice the orange, and add the orange and blueberries to a pitcher of iced water. Allow the blueberries and oranges to infuse for a few hours. Enjoy!

Grapefruit and Rosemary Infused Water

Recipe is for an 80 oz pitcher

  • ½ - 1 - grapefruit, rind removed
  • Sprigs of rosemary

Half the grapefruit and remove the rind. Cut the grapefruit into several large chunks, and add to a pitcher of ice water. Add several sprigs of rosemary, usually 3-4. However, it depends on how strong of a rosemary taste you would like. Refrigerate overnight and enjoy the next day.

  • By FitForsyth
  • Posted September 4, 2015

Top Five Snacks to Get You Through a Busy Work Day

Getting that 2o'clock craving for a giant bag of Doritos or M&M's happens to the best of us. Avoid the temptation of the vending machine by planning ahead and packing your desk with healthy choices. Fuel your body with one of the healthy snacks below!

  • Almonds, peanuts, pistachios, cashews: Any kind of nut can give you that boost of energy that you need to get from meal to meal.
  • Popcorn: Don't drench it in salt and butter and you have a great snack that is simple to make.
  • Apples and Oranges: Grab and go fruit is the perfect snack to have at your desk. Get a bowl and fill it up so you always have something healthy to grab.
  • Peanut Butter: Dip your apple from earlier in it or bring some cut up celery for a quick and easy snack.
  • Dried Fruit: These snacks are high in fiber and potassium. Not to mention, they keep well in your desk!
  • By FitForsyth
  • Posted September 4, 2015

Spinach Pesto

Amplified nutrition and on a budget, this recipe will give you that restaurant pesto without breaking the bank. Try it out on pizza or whole grain pasta.


  • 2 cloves of garlic
  • 1 bag of fresh spinach leaves
  • 1/2 cup olive oil
  • 1/2 cup of Parmesan
  • a couple of fresh basil leaves (or 1 tbsp basil in a tube/paste)
  • 1 cup walnuts
  • Salt to taste


  1. In a food processor* combine all ingredients until smooth. Slowly add olive oil--depending on the consistency, you may need to add more.
  2. Taste before adding salt because Parmesan cheese is salty.

*This recipe can be done in a blender or Nutri-bullet--it will make the pesto a chunkier consistency.

  • By FitForsyth
  • Posted September 4, 2015

Shop in Season and Locally!

Shopping at Farmer's markets helps the community and local farmers, but it also helps the health of their consumers. Fresh and free of pesticides, local shopping is the way to go! Check out the list below and see if there is one near you. Forsyth County-Farmer's Market Directory

  • By FitForsyth
  • Posted September 4, 2015

Avocado Chocolate Pudding

Sounds weird, tastes delicious! Sneak in the nutritional value of the avocado without the kids even knowing.


  • 8 ounces of dark chocolate (8 squares of dark chocolate)
  • 1 avocado
  • 1/4 cup of coconut milk
  • 2 teaspoons of honey
  • 1 teaspoon of vanilla extract


  1. Mix dark chocolate in a heat resistant bowl over a pot of boiling water until it is melted.
  2. Let chocolate cool some.
  3. Add all ingredients into a blender and blend until smooth.
  4. Serve chilled.

*This recipe can be done in a blender or Nutri-bullet--it will make the pesto a chunkier consistency.