Tampilkan postingan dengan label Eat Smart. Tampilkan semua postingan
Tampilkan postingan dengan label Eat Smart. Tampilkan semua postingan

Nutrition wins the Poll…..so I am bagging up the Protein

Motivation of the Day: The philosophy goes like this….Eat to Live NOT Live to Eat




BAGGING THE PROTEIN
 WOW….thanks for voting and wanting to hear and learn more about my nutrition….as you know…my absolute passion. I love to cook, love to eat, and love to write about it. OK….how do I maintain ME…I EAT TO LIVE…..YES….I am not going to be one of those who woofs down my food in 3 minutes. I enjoy taking my time, savoring the textures & flavors of the meal I prepared. What a waste of life not to do that….it is also a great social time for me and hubby….we talk about the food, how it tastes, how fun it was to prepare, and how we will prepare it next time. So…how fabulous is that….quality food and quality time…now that is a WIN WIN in my Stay Healthy Life. Did you know that it takes your hypothalamus (gland in the brain that registers you are full or hungry) at least 20 minutes to tell your body that you are satisfied? If someone is diving in at warp speed at the buffet, believe that they are consuming enough for more than one….lots more. This society is so wrapped up in quick this and quick that…it really is a stomach turner. In fact, eat too much and the stomach will turn and right out into the toilet….YUCK. Food is for life, to sustain the body, to nourish the body, to make us fabulous human beings….why in the heck is that abused? I want to reach right through every computer and rattle a few cages….WAKE UP AMERICA! I can feel a Darla soap box moment coming on….YIKES. Getting back to feeling satisfied…I prepare my meals in proper portions with lots of flavors, colors & textures and I take my time eating. YES, there are times where I will grab my handful of raw almonds with dried cranberries for a quick pick me up….but the majority of the time, I adhere to at least 20 minutes of QUALITY eating. I also take the time to feel satisfied….just because something tastes good….really good….doesn’t mean I would go back and enjoy it over and over until I need to lay down with my pant buttons popped open….NO WAY. Really, feeling miserable from overeating is NO fun and causes all sorts of other abdominal discomforts….LIKE GAS…yes…I go there too. I do not hold back when it comes to sharing everything about living a Stay Healthy Life. Tonight I made a video on bagging my proteins….salmon and ground turkey. This is another way I maintain ME…I buy in bulk and make sure I have my lean proteins ready to go with the pull of my refrigerator handle. Another PLUS….I save LOTS OF MONEY!!!! I hear the excuses about how it costs so much to eat healthy….WRONG. I challenge everyone to add up what they spend at the coffee shop, fast food, restaurants, and vending machines….NOW TELL ME….Really?? Talk about expensive crap in the body food….double YUCK. Back to me……I eat quality lean proteins, I buy them in bulk, I have them ready to cook every day, and I eat SLOWLY. It is about time that we all slowed down the pace in the face….LOL….I just made that up. That is a good place to stop;)


My Workout of the Day:


Stair Stepper for 45 minutes (I was nice & let hubby use the ARC trainer…ha-ha)


My Nutrition of the Day:



My Every Night Treat....Stay Healthy Protein Pudding!
 Coffee, one cup with splash of n/f vanilla creamer


1-Post workout shake (the works)
2-Powered Up Steel Cut Oats
3-Egg Whites on Sprouted Eggs (I am on a kick)
4-Spinach Salad with Grilled Salmon
5- Protein Pudding


47 Next Week!!!!!  Whoop Whoop




IF YOU ENJOYED THE CONTENT, LIKE IT, LEAVE A COMMENT, AND IF YOU LIKE….OFFER ME A PROTEIN SHAKE USING THAT CUTE BLENDER UPPER RIGHT CORNER


STAY HEALTHY!

I am a Form and Function Girl ~

Motivation of the Day: Giving up IS NOT an option



I DID IT!!!!
This was a struggle morning for me….not enough sleep to motivate this body to get going….MY BAD. It is so important to get my rest and sleep and I do know better. I had an early “My Appointment” call this morning at 6am and the coffee pot was already self-timed to go off at 5:30am. Literally a stumble to the kitchen for my one cup and pre-workout shake. The ARC trainer was not my 20 minute friend this morning, but I did what my body allowed for today and I was definitely happy to get my bootie off that thing….isn’t that terrible…but like many of you…days like this just happen. Do I like it…NO…but I am determined to not give up…that is just not an option for me. Could I have just stayed in bed for another hour….YES…but I would not have honored my take care of me time. Anyway, once my one cup pick up was down, shake in, and up and about checking my emails and allowing the magic of my fuel to prep my body….I WAS READY. Off to the studio I went….was it my best workout…NO…was that OK….YES. What is and was important…MY FORM AND FUNCTION. In everything I perform, whether on the ARC or weight resistance training….I make sure my body posture, joints, and position are SPOT ON…in my journey in life, I have definitely learned to take good care of this body. This is also something that I pass on to my clients…proper form and function and improving the quality of their bodies through proper body mechanics during every movement. Even exercise can be detrimental and injury causing if attention is not paid to the details of the body during the movement. I cringe when I see exercise being executed in ways that will injure and not build the body….OMG…tunnel vision…don’t look. There are plenty of videos out there showing beautiful people setting themselves up for chronic issues later in life due to the poor body mechanics they are using….off that soap box. Anyway, my point….THIS IS A MUST FOR ME AND VERY IMPORTANT in my daily exercise routine. I like to perform exercise slow and controlled and also ensure that my posture is correct on the cardio equipment. Maintaining good posture on my ARC trainer elongates my spine and allows lots of oxygen through my lungs….I definitely will not feel my back aching later because I was hunching over with my bootie out and lying over the machine while pumping through the workout….this is a BIG YUCK. What does proper form and function do for me….maintains a strong body, creates beautiful muscle and curves, and makes me one strong girl! I would have to say that this feels pretty FABULOUS!!!! Today is Frisky Friday….I love that and gearing up for a great day with my clients….lots of energy…proper form and function….NOW THAT IS WHAT I AM TALKING ABOUT….Stay Healthy!


My Workout of the Day: (Enjoy the Core Video)

20 Minute ARC trainer (struggle :( …but DID IT)


Bodywork - I repeated this cycle 4x


Negative pull ups: 10 reps
Biceps Curls 15lbs @ 15 reps
Modified Triceps Press 15lbs on smith bar @ 15-20 reps
BOSU abs 25 reps (slow & controlled)

Stretching


My Nutrition of the Day: (Watch the Video)

Coffee….one cup much needed please
Egg Whites & Sweet Potatoes...OH YEAH!
1-Pre-workout shake
2-Post-workout shake
3-Powered up oats
4-Egg Whites and 1 orange
5-Sweet Potato & 1 protein ball
6-B/S chicken breast & steamed veggies
7-Protein pudding






I LOVE MY POST-WORKOUT SHAKE!
IF YOU ENJOYED THE CONTENT, LIKE IT, LEAVE ME A COMMENT…AND IF YOU LIKE…OFFER ME A POST WORKOUT SHAKE;)






STAY HEATHY!

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










Diet....The Dirty Word



Hi Readers…..

How have you been doing? Checking in with you to see how your “ME TIME” is going. Did you incorporate fun moving, healthy eating, and increased water????? Just a little food for thought and speaking of food, that is just what I want to address today.

DIET…THE DIRTY WORD

I developed an acronym for the word DIET and how it affects each and everyone of us.

D: Depressing
I: Illogical
E: Extreme
T: Taxing

How many times have you heard someone say they are on a DIET!!!! The media has once again hit us with sooooo many to choose from….Low Carb, No Carb, High Protein, Low Protein, No Protein, No Carb, No Fat, High Fat, Low Fat, All Soup, All Vegie, All Meat, No Meat, All Fruit, All Shake, No Sugar, Fake Sugar, Low Calorie, High Calorie, Eat for the blood type, Eat for the body type, Eat for the hormones, and for goodness sake…do not mix carbs, proteins, and fats together! Wow, this makes even my head spin. No wonder we as people are so confused about how to eat, what to eat, and when. Friends…..eat for health…how easy is that? Throw the DIRTY WORD out the window and implement a healthy NUTRITION PLAN that says YES…EATING IS GOOD! It is all about food selection. Eating 5/6 small meals per day is key to keeping your metabolism on fire. Restriction of the GOOD STUFF (FOOD) means Retention of FAT!!!




Stay Healthy!


Darla

Be a Smart and Healthy Eater During the Holidays

Hey Readers

The holidays should not mean putting your good nutrition program on holiday as well. I have prepared some tips to help you stay focused and allowing for a little moderation. I hope you all have a wonderful holiday season and remember to continue your exercise programs while enjoying the festivities.

How to Be a Smart and Healthy Eater during the Holidays
By Darla Benfield, LCPT, LCMT, Fitness-4-You.com

Have you heard of the book called the “Food Snob”? It is a fantastic book that tells you how to enjoy a splurge. I have to agree. Do not waste your time on calories that just are not worth it. What do you really desire to eat at that party? Scan the table…avoid the blasé foods like crackers and chips. Try a sample of the host’s signature dish or fabulous hors d’oeuvre. If you sample something that tastes ….well ….crappy ….. Discreetly ditch the item and try again. Once you have found that perfect splurge sample, savor every bite and put the fork down.

Grab a plate. Do not be one of those eaters who stands over the food items dipping and grazing. You have no control here. Putting your food items on a plate allows you to have control of your portions. Also, pick up a SMALL plate. This will reduce or at least ensure that the portions are proper size.

Head for the veggie tray. Place plenty of the GOOD stuff like fresh veggies and fruits on your plate and leave little room for the high calorie items like sweets and cheeses being served at the event.

Enjoy great conversation while sipping on lemon water. This also keeps you from talking with your mouth full of food….pretty gross as well.

Reduce your options. Variety is the spice of life except when it comes to food at parties. Variety food options at parties tend to be an open door for over eating. Instead of feeling as if you have to sample every type of mini sandwich, select one type. You will grow tired of that flavor more quickly but feel satisfied and on lower calories….YEAH!

EAT SLOWLY! This can not be emphasized enough. It takes 20 minutes for your body to register that you are full. If you are surrounded by speed eaters, make sure you have that glass of water nearby to sip often, as you enjoy eating at a slow pace.

DRINK SMART! Alcohol calories add up quickly and tend to weaken your resistance when it comes to eating. Studies have shown that drinking and eating portion sizes that are too large go hand in hand. Be a slender drinker and select a slender glass for your beverage. Head for a small glass of champagne or wine over the hard stuff. Also, wine and champagne encourage sipping, are less in calorie than mixed holiday punches and those hard mixed drinks.

If you slip, do not slide the rest of the way down. If you eat 3 helpings of stuffing, half slice of chocolate Christmas cake, DO NOT tell yourself….I BLEW IT SO I MIGHT AS WELL FINISH OFF ANOTHER PIECE OF CAKE. Think about the night….did you come to the party starving? Did you stand by the food table all night because you did not know that many people? If you are attending a function where you do not know very many people, make sure you eat a small, healthy meal before leaving for the party. Once you arrive at the party, stay away from the Danger Zone (that damn buffet table), meet a great new friend and have fun conversation.

I hope these tips are helpful for you as you get ready to PARTY! My favorite splurges during the holidays are pumpkin pie and apple dumplings. I will pass up mashed potatoes, stuffing, gravy, and any other high fat, grease/butter laden food item so that my splurge calories are saved for the pie!

Stay healthy!
Darla:)

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