Tampilkan postingan dengan label fiber. Tampilkan semua postingan
Tampilkan postingan dengan label fiber. Tampilkan semua postingan

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 ;)

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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