Stay Healthy Turkey Tostada...So Simple and So Good!!!

Stay Healthy Turkey Tostada

Hi Readers!!!!

I demonstrated the Stay Healthy Tostada with a live video in an earlier blog. I hope you were able to watch and see how simple and fun this meal is to make. I guarantee that this will become one of your new favorites and the fabulous thing about this tasty treat is that you can truly make it your own by adding the healthy toppings you enjoy. So let's go and get busy in the kitchen....

Stay Healthy Turkey Tostada

1/2 lb ground lean turkey tostada
1 can fat free refried beans or whole pinto beans

1 jar of your favorite salsa

Crushed red pepper

1 jar jalapenos (your heat preference)

Taco seasoning

1 small bag shredded cabbage

1 avocado, diced

1 small sweet onion, diced

1 tomato, diced

Fat Free Sour Cream

Flat Out Wrap (whole grain)

Heat skillet and spray with Pam or nonstick spray, add some of the diced onions and cook until translucent. Add turkey meat to the onion and crushed red pepper to your taste preference. Mix the meat, onion, and pepper with a fork. Add the taco seasoning mix to spice preference, and 1/4 cup salsa. Continue to cook the turkey meat with the added ingredients until done. In a separate pan, heat beans on low adding a small amount of taco seasoning or salsa to taste.

Heat griddle and place 2 Flat Out Wraps cooking until brown and crispy (careful not to overcook as they will break on you).

Toppings:

Shredded Cabbage

Diced Tomatoes

Diced Sweet Onion or Red Onion (your preference)

Diced Avocados

Fat Free Sour Cream

Putting it Together:

Spread a layer of beans onto the crispy Flat Out Wrap, add a bit of turkey meat, shredded cabbage, tomatoes, onion, avocado, jalapenos and sour cream. You are ready to enjoy a healthy meal that is so good for you and tastes sooooo good as well.

Stay Healthy!!!!

Darla Benfield, LCPT, LCMT

http://www.stayhealthyfitness.com/

Stay Healthy Turkey Burgers and Baked Steak Fries

YOU CAN MAKE THIS......

A HEALTHY BURGER WITH FLAVOR THAT WILL KEEP YOU COMING BACK FOR MORE!!!!!!

Hi Readers!!!

This recipe is so easy to put together, fun, fresh, healthy, and with so much wonderful flavor...YES...cooking and eating healthy TASTES DAMN GOOD!!!

Ready, Set, Let's Go!!!!!

Stay Healthy Turkey Burgers and Baked Steak Fries

Baked Steak Fries:

Cook these first so they can bake while preparing the Burger

Heat oven to 400 degrees

Line cookie sheet with foil for easy clean up
Extra Virgin Olive Oil
Johnny Garlic Seasoning (or any seasoning you like)

Wash 1 large potato and pierce with knife. Put in microwave for 3 minutes. Place on cutting board, and slice into wedges leaving the skin on.

In a bowl, pour 2-3tbsp of olive oil and mix in the Johnny Garlic Seasoning. Dip each wedge into oil mixture and place on baking sheet. Put into oven and bake for about 15 minutes or until browned the way you like. I prefer a bit of a crispy outside and soft center. Continue to watch the cooking on these while making the burgers, and remove when browned the way you like. Set aside

The Burger:

Prepare griddle with Pam and set heat on medium high

1/2 lb ground lean turkey meat

Yoshidas gourmet sauce
Grill Mates Hamburger Seasoning
Crushed Red Pepper
Oroweat 100% whole wheat Sandwich Thins

Place the ground turkey into a bowl and pour 2-3tbsp of Yoshida Sauce over meat, sprinkle with 1-2tsp seasoning, and use your hands to mix together thoroughly. Form the meat into 2 patties and place on the hot griddle. Turn after browned, and continue to cook through, about 8-10 minutes.

The Toppings (have them ready to go!!!):

Fresh Avocado
Fresh Baby Spinach
Sliced Jalapenos in the jar (you choose your heat level)
Sliced Tomato
Sliced Red Onion (if the onion is not sweet, I grill mine for a bit)
Sweet Heat Mustard

Toss the Oroweat Sandwich Thins into the toaster to warm or if there is room on the griddle heat next to the burgers after they have been turned.

Spread mustard on both sides of the Oroweat Sandwich Thin, and top the bread with the cooked turkey patty. Start layering your burger with the toppings...I start with the Baby Spinach, Onion, Tomato, Avocado, and end with the Jalapenos. This is a messy burger so be prepared with a fork on the side.


Grab your plate, your burger, and a few fries.....You WILL LOVE THIS!!!


Stay Healthy!!!
Darla Benfield, LCPT, LCMT
http://www.stayhealthyfitness.com/

Eat to Live!!!!

Stay Healthy Published Recipes in Natural Muscle Magazine......Happy 14th Anniversary!!!

Hi Readers!!!

You have seen them on my Blog.....now see them in Natural Muscle Magazine!!!! Enjoy four fabulous Stay Healthy Recipes all in one Blog Post and as featured in Natural Muscle:) The November issue marks the 14th anniversary of Natural Muscle Magazine and I celebrate being part of such a wonderful publication and for all there support in helping me spread the Stay Healthy Lifestyle!!!!

Stay Healthy!!!!

Darla Benfield, LCPT, LCMT

http://www.stayhealthyfitness.com/

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Stay Healthy Tostada....LIVE VIDEO

Hi Readers....

I am attaching my LIVE video for preparing my Stay Healthy Tostada. I will be posting the written instructions soon...but in the mean time...join me in my kitchen, grab your food items, and let's cook an absolutely delicious healthy meal.....

Stay Healthy!!!!

Darla:)

Stay Healthy Grilled Salmon and Green Sides

YOU CAN MAKE THIS IN 30 MINUTES

Hi Readers!!!

Do you want to try this absolutely easy to make meal power packed with all the protein, omega 3 fatty acids, fiber, and antioxidants that your body needs. Fire up the outdoor gas grill to medium/high heat and let's get cooking a Stay Healthy Meal!!!

Stay Healthy Grilled Salmon and Green Sides

Nice Cut of Salmon (a portion will be the size of your palm)

Lemon

Fresh Rosemary

Garlic Cloves

Fresh Basil

Place the Salmon onto a piece of heavy duty foil creating sides to hold any juices and spices. Squeeze fresh lemon juice over the fish. Finely chop 2-3 garlic cloves and sprinkle on top, strip the fresh basil and sprinkle over the fish, followed with the fresh chopped basil leaves. If you do not have fresh rosemary and basil, feel free to use jarred spice. Carefully place your foiled creation onto the prepared grill and cook for 20-25 minutes.

The Greens

1lb Brussel Sprouts

1 to 2 tbsp REAL butter or Extra Virgin Olive Oil

Parmesan Cheese (very light dusting)

In a large pot, bring water to a boil. Wash and drain brussel sprouts. Carefully pour into boiling water and let cook until fork tender, about 10 minutes. Drain off the water, and add the 1-2 tbsp real butter, or olive oil and lightly dust with Parmesan cheese. Stir and set aside.

Spinach Apple Salad

Fresh baby spinach leaves

1 Fuji apple diced

1 handful crumbled walnuts

1 handful Craisins (dried cranberries)

2 tbsp Extra Virgin Olive Oil

Balsamic Vinegar to your liking

Dried Oregano Leaves

Dried Sweet Basil Leaves

Ground Thyme

Ground Sage

In a large bowl place the baby spinach leaves, add chopped apple, handful of crumbled walnuts, and Craisins. In a separate cup stir together Olive Oil, balsamic vinegar, oregano, basil, thyme and sage. Pour dressing over the salad and toss until all ingredients are well coated.

Now create a beautiful plate filled with color, texture, and fabulous tastes that you will feel good eating, and satisfied that you MADE THIS. Dinner just does not get any better....Let me know how it turned out!!!

Stay Healthy!!!

Darla Benfield, LCPT, LCMT

http://www.stayhealthyfitness.com/

Human Growth Hormone Supplements - The Facts

By Bethany Jordin

HGH supplements are one of the latest craze today in the
field of health and supplementation. With all the talk about
HGH supplements, let us discuss the facts and separate them
from the fiction that's been going around about HGH products
in the market.

There are of course literally hundreds of websites marketing
and selling HGH supplements. It is a huge niche market. As
you would expect, every company claims to have the best
product that out-performs all of the others. But is it true?

So how to sort out the jokers from the good guys; the good
product from the bad; those that really do work, from those
that really don't? There are some crooks out there who will
sell you a harmless but ineffective placebo because they
make more profit that way. But how can you recognize and
avoid them? One way of spotting the rogues is by the
exaggerated claims that they make about their product. So
let's have a look at a few of these wild claims and see if
any of them hold any water.

Claim: That HGH supplements add up to 8.8% of genuine extra
muscle tone, and that you will also lose 14.4% of your body
fat without having to do any physical exercise or having to
go on a calorie controlled diet. Our response: The figures
used in this claim are taken from research done by Dr Rudman
in 1990. Whilst the figures themselves are true, his
methodology was to use injections of HGH. The supplemental
product making this claim is in capsule format. Capsules
deliver a significantly smaller dose of HGH than do
injections, and therefore any comparison is invalid.
Capsules can, and do work, but it is over a longer duration,
by slow build up.

Claim: Our pill/powder/spray contains the real human growth
hormone. Fact: First, know that HGH is a prescription drug.
If you put real HGH in significant amounts, it will no
longer be considered a supplement, but a drug. A drug can
only be sold with prescription, so technically it is illegal
to market them without it. Most websites market HGH
supplements that either contain homeopathic amounts of HGH -
meaning really minute amounts (up to 2 micrograms), or HGH
boosters/releasers which contain ingredients that stimulate
the natural production of HGH in the brain.

Claim: The FDA approves the HGH used in their product. Our
response: This is incorrect. The FDA does not get involved
in any way, shape, or form, with the health food supplement
industry, of which HGH supplements are a part. This lack of
regulation is one of the reasons that there are so many
different supplemental products on the market, but in truth,
none of them can be FDA approved. If they say they are, they
lie.

So are there supplements worth taking? Although this article
outlines some of the points to be careful about when buying
HGH supplements, it does not deny the fact that many HGH
products sold by reliable websites are actually effective.
It is only a matter of choosing the right website to trust,
and staying away from sellers who make false claims just to
make a sale.

HGH supplements are worth taking if you choose the right
brand and company to buy from. As with all supplements it is
advisable to consult your professional health care provider
before adding HGH supplements to your lifestyle.

Bethany Jordin is an Information Technology professional and
aspiring writer who focuses on topics relating to herbal
supplementation. For more on the benefits and safety of
(http://www.best-hgh-releasers.com/hgh-supplements.html) HGH
supplements visit (http://www.best-hgh-releasers.com)

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Omega Muffins Featured in Natural Muscle Magazine!!!

Hi Readers.....

I just wanted to share the news that the fabulous Omega Muffins are featured in the October issue of Natural Muscle Magazine. Celebrate with me by making a batch today and spread the Stay Healthy Lifestyle!!!!

http://viewer.zmags.com/publication/551843a3#/551843a3/55

Yipee!!!!

Stay Healthy!!!
Darla:)

Stay Healthy Pizza.....It's Pizza Time and It's OHHHH So GOOD!!!!

YOU CAN MAKE THIS!!!!!

Hi Readers.....Just let me share that I am so excited to create and get these recipes to you. Join me being creative in the kitchen and knowing that there is no such thing as a mistake or perfection when letting yourself experience the touch, smell, and best of ALL...the taste of healthy food. I enjoy putting on fun music and singing away while I put together my meal.....life is just too short not to, and if you have a significant other to have a cooking party with....all the better:) So grab your ingredients, put on some music, and have fun with me in the kitchen.....let's go!!!!

Stay Healthy Pizza!!!

The Do Ahead Stuff.....

1 Seasoned and Grilled Boneless/Skinless Chicken Breast ( I marinate mine in Yoshida Gourmet Sauce, sprinkle with rosemary, sage, thyme, basil, bay leaves, and crushed red pepper and cook in a covered skillet and adding enough water to steam it during cooking process about 20 min)....If you are in a hurry, you can purchase seasoned boneless/skinless grilled chicken already cooked and ready to go.

1 or 2 whole roasted garlic cloves ( prepare by removing skin, cutting off tips to expose garlic, drizzle with olive oil making sure every clove is covered and even rub the oil into every inch of the clove, place face down in a muffin tin, cover in foil and bake at 350 oven for 30-35 minutes)...If you are in a hurry, purchase jarred minced garlic

Preheat oven to 350 or 400 (depends on oven)

Ingredients

2 Tandori Naan whole grain flat (bread native to India)....this makes a fabulous crust!!!

1 or 2 roasted garlic cloves, precooked as above or jarred

Pasta sauce (your fav in a jar )...I add crushed red pepper, basil, and bay leaf flakes to mine

1 bag shredded Italian blend cheese (optional)

Fresh Spinach Leaves (A bag of baby spinach salad works great)

1 boneless/skinless chicken breast, precooked as above or packaged, chopped

Red and yellow bell pepper (chop and grill on stove top in olive oil only until a bit roasted)

1 bag Sun Dried tomatoes

Fresh chopped green onion

Fresh chopped red onion

Jalapenos (optional)....I love to add a kick to mine


Let's Layer!!!

Place 2 Nan breads on your clean counter top, rub garlic clove into the bread until well covered, spread an even amount of sauce over each bread (I like a light to medium sauce coverage), sprinkle lightly with cheese blend or NONE at ALL (your call), cover the breads with spinach leaves (do not be shy...they shrink up), sprinkle each bread with cooked chicken breast, add grilled chopped peppers, add sun dried tomatoes (I love lots of these), sprinkle on the fresh green onion (do not be shy...they shrink up too), add fresh chopped red onions, and if you want the kick...add the jalapenos.





Bake directly on your oven rack in preheated oven for about 20 minutes...watch them about 15 minutes into the cooking process as not to burn the crust. Remove and let sit for about 5 minutes. Take your time and really savor the flavor of your creation.......


Stay Healthy!!!!

Darla:)

Why You Should Have a Varied Diet - Even If You Suffer Food Intolerance

By Charlie Monaghan Carter

If you are among the ever increasing number of people who
must restrict their diet due to food intolerances, you will
know that staying within the guidelines can be tough.

If you have a fairly common allergy or intolerance such as
dairy or gluten, then finding foods that are dairy or gluten
free isn't too difficult, its when the intolerances get more
intricate and uncommon that they become a problem. Also,
another big problem for people with food intolerances is
eating out at a restaurant for example. A lot of the time,
chefs will not understand the implications of a given food
on a person with intolerances.

A well-intentioned chef may sometimes put a little flour
into a sauce to thicken it up, believing that such a small
amount will not trigger the intolerance. If the person does
not seize up and start choking there and then, they believe
all is well and the trace of flour went unnoticed. However
it is not until the food is digested that the intolerance
takes effect around an hour after its consumed, and then the
effects can last for several days.

Eating out is therefore very difficult for people with
intolerances to common foods, and as it is very difficult to
find good food that doesn't contain the common foodstuffs
that people are intolerant to, you will soon find that
eating out becomes a bigger and bigger risk.

For the sake of your health, it is of the utmost importance
that you avoid all foods that you have an intolerance to. It
is very hard work for your body to process these foods and
so to allow it to recover, you should stick to foods that
you know your body can handle. Having said that, if you
start eating just a few foods that you know aren't going to
upset you, you may find that you begin developing
intolerances to them as well.

For this reason it is important to maintain as wide a diet
as possible. This is sometimes difficult if people have many
allergies, a lot of the time people will find foods that
don't upset them, and stick to them so as to avoid triggering
the intolerances. However, you should try to keep eating as
wide a range of foods as you can to avoid slowly but surely
becoming intolerant to everything.

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Why You Should Go Organic

In today’s society – with an ever vigilant eye towards health consciousness – we are forever in search of those factors that will give us the edge in achieving maximum health. As we’ve learned, a healthy diet, a consistent regime of physical activity, and plenty of rest all has a profound impact on our overall vitality. Subsequently, there has been an overwhelming group of people that swear by the benefit of organic food.

Produced by organic farms, organic food is grown under strict government supervision. Under these guidelines, organic produce is grown and packaged without the use of any chemicals or pesticides. Traditionally grown, non-organic produce is subjected to a myriad of chemicals – most of which are have not been studied thoroughly enough to understand or contemplate their long-term effects on the human body. Researchers are still undecided as to whether or not these chemicals can be linked to everything from food allergies to certain types of cancer. The benefit of organic food is that they are not subjected to these unreliable substances.

Meat and dairy produced under organic guidelines are also chemical free. Traditional agricultural farmers often subject livestock to a bevy of chemical supplements designed to speed their growth and weight. Further, dairy cows are often given chemicals to increase their milk production. The benefit of organic food is that livestock is given only organic feed that is chemical and supplement free.

Another benefit of organic food is its advantage to the environment. Traditionally grown produce are treated with chemicals; naturally the chemicals are then in the soil, changing the landscape and contaminating the ground and surrounding water supplies. The benefit of organic food is the ground in which it is grown is left unchanged.

Making a commitment to organic food means making a commitment to your health; the benefit of organic food lies in the chemical free enjoyment of natural whole food. Further, the benefits to the environment are varied and long lasting. The decision to go organic is a healthy and responsible one.

Which Whey Protein Should You Use - Concentrate Or Isolate?

By Dr. Lorna Mistranski

Whey protein isolate and whey protein powder concentrate is
an inquiry very frequently asked. This question without a
doubt is one that has crossed the minds of many aspiring
weight lifters when staring at the shelves of various kinds
of whey protein powder available in the health food
supermarket.

Which whey protein should you be using; concentrate or
isolate?

The most imperative differentiation amid the two is that
Isolate is processed at deeper levels so that the fat and
lactose are removed. This more involved system provides a
higher quality of protein. The fact is that over 90% of whey
protein powder isolate is protein calculated by weight.

This is valuable as lesser levels of fat are a benefit for
the regular daily diet of bodybuilders and when whey is
utilized for the purpose of losing weight.

Decreased lactose levels are also a positive for individuals
who are lactose intolerant and can also diminish the chance
of that bloated feeling that can go along with some protein
supplements. There are some side effects to using whey
protein isolate nonetheless.

Although whey has a high protein ratio, isolate powder will
be a little higher in price. The procedure isolate goes
through to filter out the key compounds is significantly
more rigorous as it remove the components that are known as
alpha lactoglobulins and lactoferrins which is vital immune
boosters.

Whey concentrate has lesser protein available and the
protein content can range anywhere between 29% in upwards of
89% in some brands. Whey concentrate protein contains higher
levels of lactose so anyone who suffers from lactose
intolerance should to be very aware.

Concentrate however cost less so this can be a better
alternative depending on what your budget is. Whey
concentrate also is low in levels of cholesterol, which is
another benefit to consider for your diet.

Overall, dietary and medical conditions call for action to
be taken into consideration when choosing the kind of whey
protein powder you prefer.

Isolate whey powder may have the slight edge in regards to
the biological value (BV) and will make available to you
more value for your money if you are needing a higher
dosage per serving of whey protein.

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3 Natural Remedies To Reduce & Eliminate Eczema For Good

By Angela Owen

How to cure eczema is a common question which many people
around the world will ask as this is a common skin condition
which can be embarrassing. This condition can often times be
unpleasant to experience with symptoms such as dry skin,
itchiness and redness. Here are 3 natural remedies for
eczema that will help you reduce and eliminate this
condition for good.

1. Regularly use creams that contain herbal ingredients

Dry skin will only make the affected areas worse so be sure
to keep your skin regularly moisturized throughout the day
to prevent this from happening. Natural ingredients such as
vitamin E and aloe vera contain healing properties which
will reduce swelling and soothe the irritation. Studies have
shown that creams containing herbal ingredients
significantly reduce redness and itching compared to regular
creams.

2. Stay away from external irritants and allergens

Every individual is different but common triggers of eczema
include allergens or irritants such as dairy products,
shampoo and soap. Avoiding those things that cause allergic
reactions is important so you need to be able to identify
it. Be sure to wear clothes made of 100% cotton as this
reduces itching and to wash and steam clean your clothes and
bed sheets on a regular basis.

3. Eat meals that are healthy and lower stress levels

Lifestyle changes that you will need to implement include
eating healthy meals while doing away with anything that is
processed or unnatural. To control eczema, boosting your
immune system will prove to be beneficial so be sure to get
essential vitamins and nutrients that your body needs.
Another contributing factor that may trigger eczema is high
levels of stress so it's important to lower these levels as
much as you can.

When it comes to how to cure eczema, it's important to keep
your skin regularly moisturized throughout the day so
moisture does not escape. Be sure to stay away from those
external allergens which may be triggering or worsening the
symptoms and to eat healthy meals.

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Why You Should Eat Alkalizing Foods

By Anthony Gutierrez

Is food acidic or alkaline? It is hard to tell. For example,
once lemons are digested they are basic or alkaline even
though they are acidic to start with. Eating a significant
amount of alkalizing foods is important to balance a raw
food diet.

Spinach, kale, collards, mustard greens and broccoli, the
first green leafy vegetables, are great alkalizing agents.
Wild edible grasses are also alkalizing.

Fresh herbs (e.g. parsley, cilantro, basil, garlic) as well
as grasses (e.g. wheat, barley grass); Sprouts; Sea
Vegetables (e.g. kelp, nori, dulse, spirulina, blue green
algae). Finally, medicinal mushrooms like shitake maitake
and reishi are good to make the body more basic.

Balance is all about life. When speaking of body pH levels
the universal truth is profound. The human body needs to
stay at a certain pH level. To measure the levels of Ph you
would use a scale from zero to 14, where zero is very
acidic, 7 is neutral and 14 is very alkaline.

In the human body, the pH of blood must remain at a slightly
alkaline level of 7.35-7.45. To keep you healthy and
maintain the blood pH some of the body's other fluids are
maintained at different pH levels. Your cells and organs are
constantly working and filtering what you eat to sustain
these pH levels throughout the body.

Bacteria, viruses, yeast and other harmful organisms thrive
when the blood system is more acidic. It is important that
the pH is balanced for your total well being. If the pH
balance is on the alkaline end of the scale it creates an
uninviting environment for things that make you ill.
Consuming more alkaline foods than acid foods is important
and beneficial to your overall fitness.

As consumers learn more about nutrition, many are realizing
that a specific ratio of alkaline foods to acid foods
determines pH balance and overall health. Human blood
registers about 7.4 on the pH scale, which means that it is
naturally alkaline. In order to maintain this level, the
body needs the proper balance of alkaline foods to acid
foods.

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Health And Fitness Apps For Your iPhone

By Thom Yarbrough

Technology might have made us lazier than we ought to be,
but there are some ways in which we can actually reverse the
process and make technology work for us so we can become
healthier. Some people might be aware of the various apps on
iTunes which help you regain your health and fitness
patterns as before, but there are so many of them out there
that we often don't know which ones would be most helpful
for us. Here's a look at some of these apps for your iPhone
which will help you regain a measure of fitness at least.

Yoga Tutorial

It's clear that yoga helps not just in physical fitness but
also mental, it helps let go of feelings of stress toward
life. While all of us have a keen interest in learning yoga
to better our lives and bodies, we often don't know where to
begin. The Yoga Tutorial in iTunes is all you need to know
about yoga app that will help you be more aware before you
begin your tryst with the magic of yoga. With this app, you
will be connected to various videos that demonstrate how
yoga needs to be performed accurately, and also give you
numerous yoga related songs that are sure to give you a
sense of relaxation.

Eight Glasses a Day

We've heard it a million times, we've tried to practice it,
but it just gets so hard to remember to drink eight glasses
of water every day for a healthy body. Our forgetfulness
usually leads us to drink about four or five glasses a day
and that's about it. What if you could keep track of the
number of glasses of water you've had in a day? Wouldn't
that be so convenient? Now that is possible with the Eight
Glasses a Day app that will do the job of reminding you!
Once you get this app for your iPhone, you'll see eight full
glasses of water on your screen, and as you drink a glass of
water all you need to do is tap tone glass, which will then
show as empty! If you do finish all eight glasses in a day,
you'll get the benefit of some cool facts as to why drinking
water helps us. Just what the doctor ordered!

Six Pack App

If you've always craved to have the body of a model,
especially the rock hard six pack abs, then this app might
put you on a path towards realizing that dream. Download the
Six Pack App from iTunes and check out the different
exercises, more than 400 pictures and detailed descriptions
on how to target your chest, shoulders, back, legs, biceps
and triceps. Surely a valuable app for the fitness fanatic,
and what's more, it's completely free!

Meal Diary

Often we tend to put on weight because of binging on food
and eating more than we should. How does one keep track of
all that one eats during a day? Earlier on, experts
suggested using a diary to keep track of intake of meals,
but in the new iPhone age, that seems redundant, because you
can achieve better results with the Meal Diary app on your
phone. With two taps you can make sure that you know just
how much your intake is and how many calories you have
burnt. You can also classify meals on the basis of whether
they are small, medium or large and it's very easy to make
this a part of your regular routine.

Thom crafts articles for (http://www.pocketmac.com/) mac
software experts, PocketMac. They specialize in Apple and
Mac related software, including their
(http://shiveringkittens.com/) Apple iPhone application
ShiveringKittens.

Stay Healthy Fish Tacos...Make in 20...no kidding

YOU CAN MAKE THIS IN 20 MINUTES!!!!

Hi Readers.....Ok let me just share that this recipe is OH so simple good. So....grab your can of albacore tuna in water and favorite can of beans....and meet me in the kitchen:)

Ingredients:

1 can albacore tuna in water (drained)

1 15 oz can of beans of your choice (black, pinto, veggie refries for example) drain off water

Your favorite Salsa

1 package of taco seasoning (will use this to taste)

Crushed Red Pepper (also use this to taste)

1 Jar of sliced jalapeno peppers (the juice is wonderful to add to the fish)

1 Red pepper, chopped

1 Green pepper, chopped

1 Red onion, chopped (some will be cooked with peppers, and save a bit for fresh topping)

1 Avocado (sliced and quartered for fresh topping)

1 Small Bag shredded cabbage (another fab fresh topping)

Fat Free Sour Cream (optional, but I love it on mine)

La Tortilla Factory Hand Made Style Corn Tortillas (Chipotle Flavor is the Bomb!)

Heat a large skillet and spray with PAM. Chop the peppers and onion and add to the skillet. Sprinkle a little taco seasoning over the vegies, cook and fork stir until the peppers look a bit roasted and onions release juices. I am a taster at this point...so go right ahead and check the flavor and see if it is to your liking. Pour the pepper/onion mixture into a bowl and cover with a foil to keep warm. In the same heated pan, you will be splitting the pan in 1/2...tuna on one side and beans on the other (multi tasking here). Add your drained tuna on one side and begin forking apart. Add the beans on the other side. If they mix a bit...no big deal...all is good in the kitchen. Pour a bit of salsa over the tuna and sprinkle with a bit of taco seasoning mix and crushed red pepper, add a bit of jalapeno juice from the jar, and combine all the flavors. Again, taste test to see if the fish is to your liking...I like mine spicy...but everyone is different. On the bean side, add a bit of salsa to the beans and keep stirring to heat through. I sometimes add a bit of the taco seasoning mix to the beans as well. Once everything is heated through...we are ready to build. Heat a griddle prepared with PAM to warm the tortillas. Have ready your sliced avocado, remaining onion, bag of shredded red cabbage, fat free sour cream, and jalapenos (optional). Remove heated tortillas from the griddle and start building this healthy taco....fish and beans first, add cooked pepper and onions, a dab of fat free sour cream (optional), fresh chopped onion, jalapenos, shredded red cabbage and avocado. This will be messy good!!!! Have a fork on standby to not miss what drops on your plate. Let me know how you like these....this is absolutely one of my favorite meals and no kidding, I make it in 20 minutes. Less if you make it with a friend:)

Stay Healthy!!!!

Darla:)

Some Important Tips For Quick, Correct & Safe Muscle Building

By Chris Tan

Building muscle mass and doing quickly requires extreme
commitment and dedication. Anyone can choose to follow a
path to building muscle, however there are many who jump in
full throttle without doing the research first. This mistake
leads to a plateau which in turn leaves the person
frustrated, and eventually they quit. Below, I will show
some important tips to build muscle mass quickly, correctly
and most importantly; safely.

A good foundation for muscle growth.

The dreaded plateau is commonly reached within two to three
months of the day the workout or muscle mass training
begins. The reason for this plateau is that the proper
foundation has not been laid out. In order to achieve the
ability to increase the weights used in a workout, the
bodybuilder must first incorporate a series of ten strength
training workouts. These workouts allow the body to become
prepared for more intense workouts by gradually increasing
the weights as well as more rapid repetition, which will
then create muscle mass.

Focusing solely on the upper body.

Next, one of the most commonly found mistakes that lead to a
plateau are that most bodybuilders only focus on training
their upper body. The upper body consists of our arms,
chests and abs. These are the favorite training parts of
bodybuilders as they are more noticeable. However, you need
to train up your lower body as well in order to consistently
increase the weights you use throughout your muscle building
routines. Lower body muscle groups like our thighs are huge
muscles that should not be left out.

Focusing only on isolated exercises.

Exercises that train only a certain muscle group are called
isolated exercise. This is another common mistake beginners
make. Bicep curls and tricep extensions are a couple of
examples of these exercises. In order to achieve muscle
mass, the entire body must be included in the exercise
regimen. Therefore, compound exercises must be implemented.
These exercises allow the muscles to achieve higher weight
which in turn forces them to adapt to the increase and grow.

Are you guilty of these common mistakes? Have you reached
the dreaded plateau? These tips are very important in
achieving your quest for muscle mass. Having the proper
workout, technique and doing the research needed in order to
do it correctly is the only way to acquire your goal. In
addition, don't hesitate to ask an experienced bodybuilder
for tips; they will be more than happy to share the
knowledge.

Chris Tan loves to keep fit and build up his body muscle. He
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Build Muscle Diet Food.

How And When To Use Sunblock To Prevent Skin Problems

By Amy Nutt

Some people are under the mistaken assumption that the only
time to use sunscreen is on especially hot and sunny days.
The truth is that anytime that were out in the sun, the suns
rays are having a negative impact on our skin. There is a
constant barrage of ultraviolet light that can cause our
skin to age before its time, and it can lead to more serious
skin problems in the long term. Even on days when its not
all that hot outside, it is a good idea to use sunscreen.

With that said, sunscreen is still most needed when a person
is spending a day out in the sun, especially if they're
trying to tan. This is when there is the biggest risk of
sunburn, which is a direct result of intense sun exposure.
Its important to understand how to choose the right
sunscreen for the job. SPF, or sun protection factor, is the
rating system that is used to determine the strength of a
sunscreen. Usually, a minimum sun protection factor of 15 is
recommended for tanning or prolonged sun exposure. However,
much more powerful levels of protection are available -- up
to a 60 SPF rating or more.

There is another factor to consider, as well. There are
multiple types of ultraviolet light rays that are harmful to
the skin -- UVA and UVB. Many sunscreens are designed to
effectively block only one UVB rays, while UVA are actually
the more dangerous type. It is a good idea to look for a
sunscreen that is designed to block both types of rays.
Sunscreens that contain the ingredients zinc oxide,
ecamsule, or avobenzone are the best choices for
full-spectrum protection.

When it comes to just routine daily sun exposure, a full
application of sunscreen isn't really necessary. If you're
just eating lunch outdoors or walking for a little while
outside, then you should be okay just using other skin-care
products that contain minor sunscreens. For example, there
are many facial moisturizers that include enough sunscreen
to protect your skin from the suns rays on a day-to-day
basis.

One of the negative effects associated with sun exposure to
the skin is wrinkling. The sun is one of the primary factors
when it comes to skin starting to look aged before its time.
For people who are concerned about aging and wrinkled skin,
there are special sunscreen treatments that are design both
to reduce and prevent wrinkles. Many of these have high SPF
ratings for maximum protection from the suns light.

Aside from wrinkles, the other major impact of the sun on
human skin is skin cancer. Heavy exposure to the sun without
the proper protection can lead to a person developing deadly
skin cancers. This is one reason why its especially
important to get (http://www.saffronrouge.com/body/sun)
sunscreen that protects against UVA rays. Despite the fact
that UVA doesn't cause any burning sensation or redness, it
is actually the primary cause of skin cancer. So when you're
looking to buy sunscreen, make sure that you make an
educated choice that will truly protect you from skin
problems.

Play safe in the sun and protect your skin with organic
(http://www.saffronrouge.com/body/sun) sunblock for face and
body. Offering a large choice of organic hand creams, body
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