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Shake It Up Baby!!!

Motivation of the Day: Nothing Tastes Better Than Healthy Feels

Nothing Feels Better than Staying Healthy!

I have just finished my morning workout, jumped into the kitchen and made a post workout shake and video. I absolutely love my post workout shake…WHY…because it is my heavier shake full of fabulous nutrients like whey protein, fiber, yogurt, nuts, and fruit…OH SO SHAKE GOOD. My body is definitely ready for this powerhouse after my workouts & it is a fast way to supply my muscles with the much needed fuel that my workout depletes. I get an instant satisfaction drinking my post shake and it keeps me going for the next 2 ½ hours when I WILL be eating another healthy meal. Did I tell you I LOVE to EAT….YES YES YES….but I am stressing this over and over because it truly is a HUGE part of what keeps me looking the way I do. The shake may start my day, but believe me, I will be eating another 5 meals before this day is done;) In my refrigerator is already prepared chicken breast, spiced brown rice, steel cut oatmeal, and I always have veggies, fruits and raw nuts on hand. It is important to know that by eating, your metabolism is in the “ON” mode and burning calories efficiently. I ensure that my body is always fed and my metabolism is always turned on….I feel great throughout the day, never hungry, always satisfied, and full of energy. I never want to allow my engine to be turned off…YUCK…no calorie burn, let’s keep the fat in storage, low sugar levels which means cranky & no energy, sluggish, headache, and just an overall “POOH” feeling when healthy foods are not eaten throughout the day. This girl will enjoy my shakes, my foods, and be able to conquer my workouts and everyday tasks….and I am not kidding when I say…that it makes me FEEL GOOD to EAT STAY HEALTHY FOOD. So….is it difficult to live like this…NO…it feels too good not to. Have a fabulous Stay Healthy Tuesday!


My Workout of the Day:


ARC interval for 20 minutes


Bodywork…I repeated this one cycle 6 times


One Leg Squats with a Kick Up (3 count with 1 kick up at the end) 7-10 reps per side
Plyometric Split Lunge Jumps 20 reps
Biceps Curls 12lbs @ 15-20 reps

My Nutrition of the Day:


Coffee, one cup please


1-Post Workout Shake

POST WORKOUT SHAKE. ENJOY THE VIDEO!

2-Powered Up Oats (Whey/raisins/walnuts/cinnamon)
3-Albacore tuna with mustard on Sprouted Organic Toast
4-Sweet Potato & protein ball
5-B/S chicken breast topped with salsa & avocado
6-Protein pudding






IF YOU ENJOYED THE POST, LIKE IT, AND LEAVE ME A COMMENT. STAY HEALTHY!

For The Love of Peanut Butter…YUM!!!!

Motivation of the Day: Change Does Not Happen in One Day…But What a Beautiful Day to Start!

I LOVE PEANUT BUTTER

I absolutely love organic peanut butter and it is a regular nutritional intake for me every day. I take it straight from the tablespoon or mix it with my whey protein to make my protein ball snacks. I am very creative with my fabulous fats…..YES….I have many. I also maintain this body with other good fats like almond butter, walnuts, flax meal, extra-virgin olive oil, and avocados. Tonight I will be having grilled salmon for dinner which is full of Omega 3 fatty acids. Did you know that the good fats help to burn the bad fats….imagine…..fats have received lots of bad press, but what is important to understand is that there is a difference between the fats that are great for your body and fats that contribute to the ruin of your body. Getting back to my love for peanut butter and what I want you to understand. I LOVE peanut butter…did I say that….BUT I eat it in proper proportion. The issue is the importance of eating good fat, which I do, but not to extremes of sitting with a spoon and eating the whole jar…YIKES. Now that would not allow me to maintain the ME I am today, and in fact, I would not like to see any kind of ME that would sit and eat a whole jar in one go on a regular basis. Good fats have so many health benefits to include reducing heart disease, stroke, hypertension symptoms, depression, joint pain, skin ailments, and an immunity boost giving protection from so many illnesses to include Alzheimer’s disease. I believe and call my fabulous fats the MIRACLE nutrients ….I mean just take another glance at the previous sentence. I realize that my love for peanut butter is not included in the Omega fats but just check this out….research has discovered that the monounsaturated fats in peanut butter are extremely good for the heart and health in general. In fact, five major studies confirm that eating peanuts or peanut butter can lower the risk for coronary heart disease by lowering the total cholesterol, specifically the bad “LDL” cholesterol and triglycerides. This is a BIG YAHOO in my peanut butter agenda. If you have not noticed…I love to research on every topic health related so today you not only get to enjoy my personal share about my love affair with peanut butter, but also learn about the benefits. Mom was not far off making my PB & Js on whole wheat growing up and to this day, I enjoy the taste, the texture, and the satisfied feeling that peanut butter gives me. Another personal share about my peanut butter….I mix it in my protein pudding every night and have it before bed….fabulous treat for muscle recovery and I never wake up due to being hungry. For the Love of Peanut Butter…SPOON UP;)

My Workout of the Day:


30 Minutes of Cardio on My Stair Stepper


Bodywork: repeated each set 3x (my intervals are included in the video)


Set 1



Lows Rows Help Keep my Back Strong & Protect My Neck

 Cable Low rows 30lbs @ 20reps                                 
Low jacks 3 jump 1 (15 reps) - Interval


Set 2
Tube Triceps Kick Backs 20 reps @ medium resistance
Modified Burpees 20 reps - Interval


Set 3
Lunge knee tucks @ 20 per side - Interval
1 leg squat thrust ups @ 10 reps per side




My Nutrition of the Day:


Coffee please – one cup




My Healthy Fats

 1-Post Workout shake (fruit/yogurt/nuts/fiber/whey)
2-Powered Up Steel Oats (1/2 scoop of vanilla whey mixed in)
3-Sweet Potato (got to have it) and 1 protein ball
4-Small tuna wrap with avocado/mustard
5-Grilled salmon & fresh green beans
6-Protein pudding




DID YOU LIKE THE POST....LET ME KNOW AND STAY HEALTHY!

HI READERS!!!


Enjoy the February issue of Natural Muscle Magazine and my monthly feature on page 48!!!!



http://www.myvirtualpaper.com/doc/total-health/nmfeb10webop/2010011901/



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:)

My Banana Oat Protein Pancakes for Breakfast!!!!!

YOU CAN MAKE THIS!!!

Good Morning Readers!

This morning I am sharing my breakfast with you. I am on a mission to show that eating healthy is easy and fun.....so get in that kitchen and let's go...

Have ready your griddle, spray with PAM, heat on low, otherwise your pancakes will cook too fast on the outside and be gooey on the inside, and a bowl. Nothing fancy....my tools here are a bowl and a fork for mixing.




You will need:

1 ripe banana

1 egg white

1/2 tsp vanilla

1/2 cup old fashion rolled oats

1 scoop whey vanilla protein

1/2 tsp baking powder

1/2 tblsp flax meal

1/2 tblsp wheat germ

Vanilla soy milk (yes you can use n/f milk instead)

In your bowl, smash ripe banana with your fork until it stirs well and juices release, add your egg white, 1/2 tsp vanilla and stir again. Put the oats in your blender and grind until flour consistency and add to the wet ingredients in the bowl, add your vanilla protein powder, your flax meal and wheat germ, stir. The mix will be thick at this point. Add just enough soy milk to make the mixture pourable (careful not to make runny), so add a bit, stir and check. I like my mixture a bit "thick pourable". Pour 2 equal amounts of batter onto your prepared griddle, cook on one side a few minutes, (check for color by gently lifting an edge), if to your liking, flip over and cook the rest of the way. This recipe makes two large pancakes. I eat one and save one for the next morning so I do not have to cook. Really, this only takes about 10 minutes to throw together....you will be done before your tea or coffee is done brewing. Also, a time saver since you have an extra that you can have tomorrow, or for a snack later.


Let me know what you think....


Stay Healthy!!!!

Darla:)

What You Invest Will Be Your Return

What you invest will be your return. Let’s think about our bodies as we do our financial security. Fitting right now during these economic times. Everyone is doing what they can to invest properly, increase their growth potential, increase in healthy returns, and gain security. Well, security does come from a good investment and I am sure we can all agree here. During this time, our stocks can go up or down, and hopefully that invested in stocks is money not needed for everyday life and financial growth, but a bit of extra that is not lost when it is lost.

How are you investing in your health and overall quality of life? Are you seeing good returns from your efforts, are you increasing your growth potential in a positive way? Security does come from a good investment, and believe me, YOU are a good investment. Have you heard the saying, “without good health, you have nothing”….well there is truth behind that statement.

Consider how strongly we all yearn to feel secure financially and work so hard to be able to LIVE comfortably and to stop struggling. Now, apply that same strength to your physical and mental SELF. Let’s switch up the 401k and IRAs and look at our bodies as the growth bank for a moment, because truly without our healthy bodies, what will those financial investments mean to you?

Investments to positive fitness growth potential are being active, eating healthy, balanced food, drinking water, and quality ME time. I realize that the stocks may be a little high right now, and I am referring to the little extra investment that may be carried on our bodies right now, but with a little investment and time for positive growth potential, you will see a reduction and improvement in your physical health. In the long run, this is what is going to bring you the security to enjoy your future. Also, just like the stock market, do not get frustrated with the ups and downs, simply continue the pursuit of good investing, and you will reap the eventual returns.

Let’s look at how much you are working, and this would refer to your physically active investment. Are you working less right now during these economic times? If the answer is yes, your nutritional investments should reflect a decrease as well. If you are working less, and increasing the amount of nutrition you invest, a negative gain will occur, and the extra stock being carried around will continue to be a burden. If you are working more, and investing less in the nutritional area, a positive gain will occur in loss of the additional stock and increase in positive growth potential (muscle). All this depends too where you are in your stocks. If you are maintaining steady in the market, then simply matching your physical and nutritional investments is probably all that is needed to secure your future.

Security truly comes from a good investment, and although it takes time to build your accounts, do not get frustrated with the ups and downs of the market. Continue to increase your health growth potential through the investments and in time, you will adapt the health returns that will carry you through the rest of your life.

Stay Healthy

Darla:)

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

Do not Stress About the Food!!!!

Hi Everyone

Are you thinking.....eating healthy is too hard? I say....keep is simple and do not stress. I see people getting so caught up in calorie counts, weighing food, percentages of proteins, carbs and fats that the new healthy food choices become an overwhelming chore. Have you heard of the saying.....throw out the scale.....well....apply it to the food....throw out the scales and calculators. Look at it this way....if you are eating pastries, white breads, and high sugar empty calorie cereals for meal 1 or breakfast....simply switch it out for a healthy choice such as oatmeal and while you are at it....throw in some blueberries. Sound easy.....now enjoy how the meal tastes. Often times eating healthy needs to start with just that.....EATING HEALTHY. OK....moving on to meal 2.....this would be a snack between breakfast and lunch.....resist those donuts sitting out in the office break room....and bring out that Clif bar you brought today. Again, take your time eating and enjoy the flavors. Meal 3......the friends want to go to their favorite pizza restaurant......well....you can opt to go and select the salad bar and throw in some egg whites, load up on the vegies and mixed greens...ALL DRESSINGS ON THE SIDE.....try to avoid the creamy stuff.....dip your fork in the dressing and enjoy the colorful mixture of greens, vegies, beans, proteins, that managed to make it on your fork. Meal 4.....another snack between lunch and dinner......I love to mix Non Fat Knudsen cottage cheese with a light and creamy Yoplait yogurt and throw in a few raw almonds....YUMMO. Meal 5......this is usually dinner.....load up on your favorite vegies and a grilled boneless/skinless chicken breast seasoned with spice. If you are a night owl.....you will feel hungry about 2 1/2 hours after meal 5.....I love to have rice cakes on hand with a smear of peanut butter....this does the trick. I also have vanilla whey protein powder on hand and will sometimes mix that in some vanilla silk light soy milk.

So....you see....eating healthy is just switching out unhealthy choices for healthy choices and the above is just a sample of the many wonderful choices you can make. Normal hunger is every 2 1/2 hours and eating small meals throughout the day keeps your metabolism turned on, your blood sugar stable, and eliminates the urge to grab that unhealthy choice because you are hungry. Eating this way should keep you feeling satisfied and NEVER hungry. Eating is WONDERFUL and incorporating healthy food choices and ENJOYING them will set you up to adapting a healthy nutrition lifestyle and you WILL SEE A CHANGE in your overall health. So....I challenge you to start today....begin with switching out the unhealthy choices for the healthy ones.....no calculators and no food scales. If you want to write down what you eat for time sake in order not to go over 2 1/2 hours....that is all I would worry about. If you want to include a protein, carb, fat column per meal.....simply put check marks next to those nutrients for your info that they were included with each meal. That is it though.....do not make this a overwhelming task.....and remember to ENJOY getting healthy!!!!

Stay Healthy!!!!
Darla:)
http://fitness-4-you.com