Tampilkan postingan dengan label Grilled Salmon. Tampilkan semua postingan
Tampilkan postingan dengan label Grilled Salmon. Tampilkan semua postingan

Saturday Food Shopping...Whoop Whoop

Motivation of the Day: Capture the Moment of “ME” Time and Have Fun


I LOVE my Body Ball
Saturday morning….wonderful cup of coffee… actually I splurged and had 2 cups…YIKES…needless to say, I was ready for serious ARC trainer cardio after that pick me up. This will be one of those days where time will not be a factor and my day with no plans will be open for spontaneous fun, or catch up around the house. I actually LOVE days like this…and believe me they are few and far between, so I soak up every moment. What will I do today….well…things are running short in the refrigerator so off to the grocery will be one item on my agenda. Speaking of food that I need…I am often asked what kinds of things I buy and what I eat to maintain my physique. I LOVE to eat & do so every 2 ½ hours within proper portions of lean proteins, fiber, antioxidants, and healthy fats. What is a portion? A portion size is what I can fit in my hand….a palm size boneless/skinless chicken breast, a palm size of raw nuts, a palm size of grains….simple. Veggies are a no limit for me….I eat as much as I want throughout the day. I also LOVE natural almond butter & peanut butter so creating my protein balls using both healthy fats mixed with the whey proteins and adding things like flax meal, cinnamon, raisins, etc….has been great and a ready to go snack. As I am writing this & enjoying my post workout shake, I realized after scooping into the last of my chocolate whey…that I NEED MORE…so I will take care of that today as well. Let me share a grocery shopping tip with you…BEWARE of the CENTER AISLES…they contain all the CRAP food…think about it…the processed, sugar & fat-laden food items that are filled with empty calories and have food labels so long and with words that I do not even exist in the dictionary…lol…they probably do, but who has time to look all that up….I mean REALLY. If I do not know what is in a food product, it is surely not going in my face. This is IT: I stay to the outer perimeter of the store…the fresh produce, moving on to the lean meats, and dairy….I only make a mad dash to the center aisle for my albacore tuna, steel cut oats, 100% fiber cereal, and similar items. I maintain tunnel vision and do not entertain the crazy marketing “pretty packages” promising whole grain this & that, reduced sugar, heart healthy, and even the overused “organic” food term…the blah blah blah of unhealthy products at their finest…OK..Off that soap box. I hope that I am able to motivate people to READ THE FOOD LABELS. I recently wrote an article on a “Stay Healthy Nutrition Guide you Can Stick To For Life”, and will include that link for you. Off to do whatever I want today!

Stay Healthy Nutrition Guide That I Can Stick To For Life

My Workout of The Day:
45 Minute Cardio (Longer session on the weekend)

Body Stuff repeated each Set 4x:
Set 1
Neg pull ups (5 reps)
1 Leg Squat (balance squat 3x & kick up extended  leg after 3...that is one) 7reps/repeat other leg
Set 2
Cable Seated Low Rows 20 reps @ 35lbs  

Wide Leg Press...I KEEP Going for REPS

Close Leg Press...LOVE THESE
                
Modified Smith Leg Press 30-50 reps @ 50lbs on bar




Set 3
Biceps curls 10-15 reps @ 12lbs
Body Ball Abs 30-50 reps


My Nutrition of The Day:
2 cups of Coffee....ZING (not my meal or water intake)

1-Pre-workout shake (1 orange & 1/2 scoop whey)
2-Post-workout shake (1 orange, 1 scoop whey, prune juice, almonds, lt vanilla soy milk)
3-Sweet Potato & 6 Egg Whites blended with Mustard
4-Boneless/skinless chicken breast wrap with avocado
5-Spinach salad & Albacore tuna patti grilled with onions/garlic/spices
6-Protein Pudding

MY DINNER LAST NIGHT: GRILLED SALMON & CHICKEN WITH SPINACH SALAD...BOMB!!!


Grilled Sockeye Salmon, Chicken with Spinach Salad (xv-Olive oil/Balsamic)

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

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