Pumping Up On the Juice

So far no signs of back acne, mood swings, or enlarged erogenous zones...LOL...Gotcha...I am talking about juicing people...veggies, fruits and all the healthy JUICE the body can handle. Ready to continue on this journey with me...I have been researching the whole concept of healing foods, juicing, organic vs. un-organic...always looking to improve, and put quality fuel in my body.  What got this whole ball rolling was watching three documentaries…Food Inc., Forks over Knives, and Food Matters…want to watch something that will open your eyes in a big way…well…this did it for me.  Just when I thought I was doing everything right, eating what I thought was “clean” foods…the buzz word for healthy stuff…I get blown out of my chair with the research documented on these shows.  Really, Really??? Well…what do I do with that…I start my own research on food and what to consume…digging into the whole organic reality and what is going on in this world…YUCK…did you know it is very political…sadly, but true.  I will leave it at that and let you do some exploring. 

Organic for ME

All I have to say is that I am just like you…always a work in progress and I also believe that I need to not only be knowledgeable but also able to share accurately…OMG…this has been interesting to say the least. Further, I think this is going to be a several part blog as the more I dig, the more complicated things become.  I will talk about the meats on another blog, but will quickly share that all meats that will fuel this 47 year young body will be free range organic from now on…so I will need to say goodbye to my $1.88lb chicken breast :/…unless a super duper organic sale comes up and then I will be stocking my freezer…you know me…wheel deal, coupon cherry picker;)  OK…back to  the juicing…I have a Vita Mix Blender and I am not going to expend further money purchasing a specialty juicer…I mean really…this thing would grind steel as it is…so I am good to go.  

My discovery on veggies is that they are a little more difficult to determine which to purchase organic. A fabulous Google search, believe it or not, provided an online link for the “Dirty Dozen” list of  fruits and vegetables always to purchase organic and a list of OK items to buy non-organic…YEAH.  Organic or not, I always wash my produce just to be sure as I have read stories on how cutting through the skin or rind can send YUCK bacteria right into the fruit.  Do I think I have done a horrible job maintaining my 47 year young self with the foods I have been eating so far…a BIG NO…making the choice to eat more organic is just an additional way for me to maintain ME even better…CLEANER if you will.  I have shared that Staying Healthy is a daily journey and never a destination and there is always progress to be made.  Well…that means in every aspect of my journey with living a quality Stay Healthy life.

What I am doing now is researching which vegetables and fruits work for certain conditions and everyday taking care of my body. For example…juicing the cucumbers daily for my skin and hair, ginger to alleviate menstrual cramps, and a variety of other veggies as powerful antioxidants to reduce the risk of many diseases and cancer…OK…strongly in on the juicing.  You know how I love my protein shakes as well, so I will mix it up by creating a juice/shake combo and it works for me.  Veggies, fruits, and seeds I like to keep on hand to juice it up…fresh spinach, cucumbers, celery, broccoli, blueberries, carrots, fresh parsley, ginger root, dried prunes, apples, oranges, pumpkin seeds, walnuts, and almonds.  You may be thinking…OMG…broccoli in a shake…but when I juice the veggies and fruits together, it takes on a whole new flavor and a healthy fresh goodness to the blend.   

The best part of all, no nutrient breakdown that comes with cooking the veggies…just raw blended goodness in a glass!  I am so excited about my new juicing adventure and it is fun to come up with new blends everyday…in the back of my mind is a sweet potato ginger root creation in the making.  Saying that I pump up on the juice is, YES..one of the new ways I maintain me...HEALTHY and happy to say that I will be a lifetime JUICER...the journey continues;) 

My Workout of the Day:

20 Minute ARC trainer

Light Dumbbell Body Circuit (5lb weights) & Negative Pull-up/Jack Interval

Neg pull-ups (7 reps)

Jumping Jacks (20 reps)

Squat to Military Press Alternate sides (20 reps per side)

Core punch fronts (50 reps)

Neg pull-ups (7 reps)

Jumping Jacks (20 reps)

Lunge back biceps curls (20 reps per side)

One leg squat with lateral raise (15 reps per side)

Neg pull-ups (7 reps)

Jumping Jacks (20 reps)

Alternating lateral squat with front raise (20 reps)

Walking lunges (20 reps)

Neg Pull-ups (7 reps)

Jumping Jacks (20 reps)

Wide stance squat with alternating Military press (20 reps)

Stationary lunge hold with Triceps kickbacks (20 reps per side)

Neg pull-ups (7 reps)

STRETCH TIME

My Daily Blend

Favorite Juice/Shake Combo (Makes 2):

I put this together in my Vita Mix Blender

¼ raw pumpkin seeds

Handful of fresh organic blueberries

2 stalks organic celery, washed

1 large organic broccoli flower

1 cup organic fresh baby spinach

½ organic apple, washed, no seeds

1 large organic tangerine or orange

3 dried prunes

¼ inch ginger root

Handful organic baby carrots

4 sprigs washed organic fresh parsley

2 heaping tablespoons N/F Greek Plain Yogurt

½ Scoop Vanilla Whey Protein Powder

¼ cup All Bran cereal

¼ to ½ cup Organic Vanilla Soy Milk

Ice and Blend…FABULOUS!

Enjoy My Stay Healthy Avocado Mousse for Two featured on the “In My Kitchen Page”

IF YOU ENJOYED MY BLOG, LIKE IT, LEAVE A COMMENT, AND IF INSPIRED TO SUPPORT STAY HEALTHY FITNESS WITH A SHAKE DONATION…THANK YOU SO MUCH!

STAY HEALTHY!

My One Cup Mornings…..

Motivation of the Day: Start with a Plan and Make it Happen!!!

I used to be a no-coffee please girl. I actually disliked the taste, the smell and everything about it….especially the whole caffeine addiction issue. I remember tasting my parent’s coffee one day and oh my YUCK…they drank it straight up. It was one morning when I was 30-something that I met a friend at a coffee shop and shared a whole new experience. Maybe it was the social aspect but the coffee took on a whole new fragrance and taste. Of course, my lightweight self sweetened it with a bit of the no-no fake sugar that I no longer use. I remember having to jet home for some cardio or serious clean my house functional fitness due to the jitters. I felt as if I had energy for days…YIKES. Fast forward to today, I enjoy a fabulous cup of coffee in the morning, but I have to confess it is half calf…so still call me a lightweight. I listen to what my body communicates when it comes to caffeine levels and a pick-me-up is just fine with me. I do not care for the crawl the wall heighten the anxiety that caffeine can contribute to my sensitive system. I do confess on the other hand, that I do take advantage of the kick-start to my cardio program after a cup. There is so much controversy when it comes to coffee…is it GOOD for you…or NOT. Well, studies have shown that coffee drinkers are less likely to have type 2 diabetes, Parkinson's disease, dementia, and have fewer cases of certain cancers, heart rhythm problems, and strokes due to the antioxidants & minerals contained in coffee. The drawback is the caffeine…an addictive stimulant….Caffeine can raise blood pressure, as well as blood levels of the fight-or-flight chemical epinephrine (also called adrenaline), so certain medical conditions should shy clear. I will not be one of those to make a whole pot to get through my day…YUCK. I believe it is that kind of habit that would be unhealthy….I would not like to feel the caffeine withdrawal coming off that kind of intake. Just to let you know that reducing caffeine intake does come with side effects like HEADACHE & breast tenderness….YIKES. After researching all about the benefits of coffee and the drawbacks….I am pretty happy to continue my one-cup morning ritual. One cup of coffee, please……off to do my cardio;)




ARC LOVE!!!

 My Workout of The Day:  


Long Cardio and Core & Stretch















My Nutrition of The Day:
Coffee, one cup please


1-Powered up steel cut oats      

Spaghetti Squash Spaghetti....YUM!!!!


2-Fabulous Protein Shake(Mango/orange/yogurt/vanilla whey/ice)
3-Brown rice with albacore tuna
4-Spaghetti Squash with lean turkey pasta sauce…YUM!!!!
5-Protein Pudding






 






MY DINNER LAST NIGHT:


I MADE THIS IN 20 MINUTES!!! EGG WHITES, 1 WHOLE EGG, FRESH SPINACH, CHOPPED GREEN BELL PEPPER, CHOPPED ONION, MINCED GARLIC….SCRAMBLED ALL TOGETHER…TOPPED WITH 1 SLICE LIGHT SWISS (2.5G FAT) & AVOCADO




Egg White Scramble with Veggies...Simple & Stay Healthy Good!

THANKS FOR READING! IF YOU ENJOYED THE CONTENT, LIKE IT, AND LET ME KNOW BY LEAVING A COMMENT.
 
STAY HEALTHY!!!!!!

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

http://www.stayhealthyfitness.com/

A Fistful of Blueberry Pancakes

YOU CAN MAKE THIS!!!!

Good Morning Readers!

This morning I am powering up the pancake recipe by adding 2 fistfuls of blueberries. As you know I am on a mission to show that eating healthy is easy and fun....

Before we begin, did you know that the blueberry is the #1 most powerful antioxidant? What does that mean for you and me.....by incorporating blueberries into our daily nutrition plan, we are protecting our bodies from a multitude of health issues to include heart disease and cancer, and in addition slowing the aging process...now who does not want that? So let's get cooking.....

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, a fork, and a stirring spoon for mixing.

You Will Need:

1 very (turning brown) ripe banana

1 whole egg

1/2 tsp vanilla

1/2 cup old fashion rolled oats

1 scoop whey vanilla protein

1/2 tsp baking powder

1/2 tbsp flax meal

1/2 tbsp wheat germ

1/2 tbsp oat bran

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

2 Large fistfuls of blueberries

1 Handful of blueberries to sprinkle on top

In your bowl, smash ripe banana with your fork until it stirs well and juices release, add your whole egg and fork stir into banana until well combined, add 1/2 tsp vanilla and stir again. Put the oats in your electric blender and grind until flour consistency and add to the wet ingredients in the bowl, add your vanilla protein powder, the flax meal, wheat germ, and oat bran, and stir well. 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". Now add the 2 fistfuls of blueberries and gently stir into the mixture. 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. Place one pancake on your plate and sprinkle with a few blueberries. I sometimes drizzle a little honey across the top. 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 of this Power Pumped Blueberry Version???

Stay Healthy!!!
Darla:)