For The LOVE of FIBER and PROTEIN....

Motivation of the Day:  Wherever You Are….Move To Get There

My Personality....Fun!!!

I am a say it like it is person and trainer, in a good way of course. Loving fiber is so important with my daily intake of lean proteins. Going straight to it….if I don’t eat fiber daily & consume only protein…things just are not going to come out the way it should…YIKES. TMI, but really, it is the truth and I do go there with myself, clients & anyone else who wants to talk about the subject. It is just not right not to enjoy the tastes and textures of fiber….so, I partake daily. Did I tell you that I LOVE prune juice…with pulp, not from concentrate...YEP YEP YEP…and I even use some in my protein shakes every day. My body loves me for it….and I love the way eating all the fabulous nutrients makes me feel. My muscles are happy, my colon is happy, and every part of my physique is enjoying being well -fed with the premium stuff placed in my tank. Fiber that I have on hand everyday: oats, fruits, nuts, veggies, beans, & grains. I cook all my food from the raw stage, stay away from processed food stuff & limit my canned items to low sodium beans that I happily rinse through a colander to remove all salt. Lean proteins I have on hand everyday: b/s chicken breast, solid white albacore tuna (I do buy this canned), variety fresh fish, whey protein powder, yogurt, and lots of eggs! I do eat a balance of lean proteins & fiber for each meal and I drink water like a fish. Is there such a word as fiberlicious….it sure sounds good to me;)



My Nutrition for Today:


TIP: I may have the same things during the week as they are pre-prepared and ready to go


1 Cup of Coffee (do not count this as a meal) 
1-Breakfast Protein Shake
2-Post Workout Shake (Power Up)
3-Sweet Potato Fries (A Craze right now) & 2 Stay Healthy Protein Balls
4-Albacore tuna mixed with spicy mustard on 1 slice sprouted organic bread
5-6 egg-white scramble with garlic & fresh baby spinach
6-Protein Pudding


My Workout for Today: still not feeling like quite the powerhouse, a bit tired, so I completed what my body dictated & what I had time to complete in between my client schedule….I FEEL ACCOMPLISHED!


20 Minute ARC Trainer Interval


Repeated each set 4x


Set 1
Modified Burpees 15 reps
Modified Smith French Press 10lbs on bar @ 15-20 reps


Set 2
Lateral Lunge to opposite knee tuck 15 reps each leg
Modified Triceps Kick Backs 12lbs @ 15 reps

Stay Healthy Chocolate Whey Pudding

As Requested, the Protein Pudding Recipe:

Chocolate Whey Peanut Butter Banana Pudding for Dessert!!!! Make in 2 MINUTES! 1/2 very ripe small banana-smash until smooth, add 2 tblsp peanut butter & keep mixing, add the protein powder..keep stirring. Add a splash of light choc soy milk, n/f or l/f milk to pudding consistency. Eat immediately or put in the refrigerator for a cool dessert for that before bed muscle recovery time


I do this option as well:


Option: omit banana, add 1 tbsp s/f f/f chocolate instant pudding mix, reduce peanut butter to 1 tbsp, increase the soy milk to ½ cup, follow the stir directions as listed, and put in the refrigerator for at least an hour before consuming


Stay Healthy!

Darla ;)

Recovery and Oatmeal Adventures

Motivation of The Day:  Get Plenty of Rest, Exercise Regularly & Eat Nutritiously

                                                                                                            

Today is definitely a recovery day....feeling tired, some fatigue, and honestly in need of a NAP.  I listen to my body when it speaks loudly to take a break GIRL.  Today I live through my clients workouts and enjoy the thrill of their exercise accomplishments during the session and when it is done.  Sleep is just as important to maintain my physique and overall health.  I love the feeling of being well rested, re-charged and ready to tackle my next exercise day full of spunk;)  I have to admit that part of me tries to fight the feeling and run out and do something....but I know I will pay the price with negative results.  So, listen I do...and REST I will....and GLADLY be thankful for the moment.  Now...let me just share my Oatmeal Adventures.  Oatmeal by itself is palatable to me...in fact, I enjoy the flavor as is.  However, I love to be creative with my oats by adding things like whey protein, flax meal, cinnamon, walnuts, and YES...I eat raisins.  I never place sugar on my oats...and try to AVOID that all together.  All my sugar is consumed through natural food products such as fruit for example.  I also LOVE hot breakfast and that has to do with how I was raised.  My Mom always made a hot breakfast before I went to school and to this day, I stick to that same "begin my day" routine.  Growing up, I enjoyed my oats with brown sugar, milk and sometimes butter.  This was also back in the day where playing outside from sun-up to sun-down was the "norm" and let me share that I played hard & burned lots of calories.  I am saddened that this "norm" is no longer the "norm" but has been replaced by sedentary lives starting very young....and in my opinion is a large contributor to the obesity problem that exists today. That is a whole other topic though. Back to the Oatmeal....When I want a Power Hot Breakfast, I place 1/4 cup cooked steel cut (my favorite) in my bowl, 1/2 to 1 scoop of vanilla whey protein powder, lots of cinnamon, a handful of raisins & walnuts, stir and ENJOY!!  What am I getting....My Fiber, Lean Proteins, Antioxidants, and Omegas....everything I need to fuel my machine....and the taste...FABULOUS! 

My Nutrition For The Day: 
1 cup of coffee
1-Protein Shake
2-Powered Up Oatmeal
3-Sweet Potato & 2 Stay Healthy Protein Balls       

4-B/S Chicken Breast on 1 slice Sprouted Bread

5-Steamed Veggies (lots) & Grilled White Fish

6-Protein Pudding (I am hooked)

No Workout: Recovery Day

Stay Healthy!

Darla:)

 

An Appointment with Myself

Motivation of the Day: Take Time to Take Care of Yourself ~One Chance, One Life, One You

My Appointment with Myself ;)

I think about how this has been such an important tool for me and a big reason for the success of living a Stay Healthy life. Barring an emergency, I do not give up my appointment with myself…the things “TO DO” will be there when I am done…and sometimes a few things are done when my fabulous husband gets to it before I do. I like to work from a PLAN; otherwise distractions can pull me away from my goals for the day. I do know that after my workouts, I handle the day with less stress & always positive feelings…got to love those endorphins released during a good sweat. There will always be something to do & in fact most are things done over & over….like laundry, cleaning, bills (not one of my favs), but there is ONLY ONE chance each day to do something to take care of me. No rewind of time for this body….so…I PLAN to do my BEST everyday to take care of this body. To nourish myself often with Stay Healthy foods, and exercise daily….and the stretching…I love to take time to relax, breathe and take in the moment of what I have accomplished. I was able to get my workout in before seeing my clients, and they did benefit from my Frisky Friday self;)








My Work out Of the Day: Back, Legs, Core….I have to share that this was intense & 100 reps burns baby burns…….read on

Low Rows, a big part of my PT..slow & controlled

I repeat each superset 4 times….Whew!!!    


Set 1
Low Rows 25 reps
Abs 25 reps


Set 2
Negative Pull ups 5 reps (very slow & controlled)
1 Leg Squats 25 reps


Set 3
Lateral Leg Lunge with Knee Tuck 25 reps
Body Ball Back Extensions 25 reps



Nutrition of the Day:

Morning cup of coffee, splash of fat free non dairy French vanilla creamer
1-Power Protein Shake…fruit/nuts/yogurt/fiber cereal/whey protein
2-Slice of Organic Wheat Sprouted Bread topped with Grilled Chicken
3-Light Protein Shake…fruit/nuts/100% cran juice/whey protein
4-Grilled Chicken with Green Veggies & Salad
5-Protein Pudding dessert



Grilled Chicken with Veggies & Spinach salad



The Stay Healthy Protein Pudding
















Stay Healthy!


Darla;)

Overcoming Adversity, Obstacles, and the New Me

Motivational Saying: Do not say CAN’T… say I will TRY with determination to succeed

This morning I woke before the sun came up….I could not sleep and I am not one to just lay there. My mind was on and thoughts swirling around. What was I thinking about….the question is really “what was I not thinking about.” It is in these quiet moments I have a talk with God and journal my thoughts…this really helps me sort things out. My thoughts also included my content for the blog today and sharing a bit more about myself and who I am “today”. What comes to mind is “Overcoming Adversity, Obstacles, and the New Me”. When you think about life and what you plan for yourself…the plans you have for yourself are not always what you think….that is when you know how much you are not in control of some of the circumstances of life….hence the saying…Control only those things you can and forget about the rest. Digging a bit deeper and being vulnerable right here right now with you….I suffered a severe cervical injury in 2008/09 which changed my life forever. I was down for a year, scheduled for surgery, unable to continue my work as a massage therapist, and lots of time flat on my back feeling a loss of my complete self...would I ever recover, fear, feelings of failure, could I continue with my passion of helping others…just so much that I would need to journey through and eventually accept. Today, I look back on that year, and yes, I may not be able to do some of the things I used to, but what I can do, I WILL with even more passion & fire than before. I persevered through long hours of self implemented physical therapy to avoid surgery and faith that each day would bring me closer to being the BEST me with my limitations. Now, for those who know my background of extreme athlete, letting that go was not easy, but I have to say that TODAY, I am stronger & wiser for my journey. My compassion for those with injuries and limitations is now heightened even more due to my experience…I can truly say that I understand what you are going through. So, what am I trying to say here…WELL… I am still an athlete maintaining myself utilizing a modified path and that is OK with me. Do I still have good and not so good days….YES…but I am so thankful for the Woman that I am today. I hope that sharing all this with you gives you hope that YOU CAN overcome anything, and to not let anyone tell you NO….because a NEW ME & a NEW YOU feels pretty fabulous ;)

Me after Cardio This Morning...YEAH!

My Workout for Today as Shared on the Video   


45 minute cardio this morning….YEAH!!!!!


BOSU crunches – 2 sets of 50 reps


Nutrition So Far:


1 cup Coffee prior to cardio


Post workout shake: 1 orange/6oz Yoplait light yogurt/prune juice/1 scoop whey protein/1/4 cup all bran fiber cereal/palm of almonds…blend and YUM






Stay Healthy!


Darla ;)

Stay Healthy Fitness Website

Follow Me on Facebook

Follow Me on Twitter

Hiccup in the Routine

I have to be honest...this morning was not my best. I woke later than I wanted which put me behind on my "ME" time....that means my workout, meditation, etc...those very important things that start my day off right...did not happen in the way I wanted them to.  Also, cycle day 2...NO FUN...I am sure the ladies can relate...anxiety and overall feeling "not good" increased times 100. I barely had time to down my morning cup.  Things to do and time seemed huge, overwhelming, & not enough time to prepare for my day, and well myself...forget it...I was frustrated :/  This is NOT a Darla place...I am a positive person who grabs onto the philosophy of "DO NOT SWEAT THE SMALL STUFF" 99.9% of the time.  I have been through much in my life's journey and having a hiccup in my routine was going to rob me of the GOOD stuff that I am all about?  Really?  My attitude to change was a choice I had to make....was I going to continue to be dragged down, be frustrated, & completely ridiculous...because when I think back about this morning...That is what it was.  NO...I handled it this way...RE-ADJUSTMENT...I had 35 minutes to complete a workout instead of my hour.  Today was my long distance cardio which I so love BUT ts not for me today....AND....that had to be OK.  ARC trainer interval was my BEST and closest choice to not only burn more calories but at least complete some cardio.  I could have just said to myself...FORGET IT...not doing what I was scheduled or planned, so what's the use...BUT THAT MY FRIENDS IS NOTHING BUT AN EXCUSE.  It is important to do the best you can with what you have at the moment.  So, my gears shifted and I DID complete my 35 minutes of interval cardio...and the reduction of time made me challenge myself harder to get the MOST bang for my MINUTES.  YES...I panted like a dog running on the beach and sweat was dripping enough to burn my eyes.  Towel Please!  Man....I feel so much BETTER!!!!

LET'S TALK MY FOOD SO FAR TODAY

Coffee this morning before Cardio

Fruit Yogurt Whey Protein Shake Post Cardio

Now...I have been absolutely loving my Oatmeal Raisin Vanilla Whey Protein Balls. In between clients, a quick run into the kitchen to throw one together to have for Meal 2 along with my Spicy Sweet Potato Wedges.  Another Darla share....I LOVE sweet Potatoes and have one everyday.

HOW I MADE THEM TODAY

My kick this week is to microwave a medium sweet potato, carefully cut into steak fry wedges, throw into a brown paper lunch bag that I have filled with my fav spices including a dash of cinnamon, place on a plate to enjoy.  I modified the Protein balls even more today by eliminating the oats, and using just the flax meal since I was getting enough fibrous carbs in the potato.  I used 1 scoop Vanilla Whey Protein Powder, 1 tbsp natural almond butter, 1 tsp cinnamon, handful of raisins, 1 tbsp flax meal, & just enough water to moisten to form into a large ball.  Place all the ingredients in a bowl, mix until it all sticks together, roll into a ball....and ENJOY!Meal 2 DONE!!!!

Just the Fries Today                                         I Modified These Today as Above

 

        

Stay Healthy!

Darla;)

 



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!!!!