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

http://www.stayhealthyfitness.com/

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Stay Healthy Turkey Burgers and Baked Steak Fries

YOU CAN MAKE THIS......

A HEALTHY BURGER WITH FLAVOR THAT WILL KEEP YOU COMING BACK FOR MORE!!!!!!

Hi Readers!!!

This recipe is so easy to put together, fun, fresh, healthy, and with so much wonderful flavor...YES...cooking and eating healthy TASTES DAMN GOOD!!!

Ready, Set, Let's Go!!!!!

Stay Healthy Turkey Burgers and Baked Steak Fries

Baked Steak Fries:

Cook these first so they can bake while preparing the Burger

Heat oven to 400 degrees

Line cookie sheet with foil for easy clean up
Extra Virgin Olive Oil
Johnny Garlic Seasoning (or any seasoning you like)

Wash 1 large potato and pierce with knife. Put in microwave for 3 minutes. Place on cutting board, and slice into wedges leaving the skin on.

In a bowl, pour 2-3tbsp of olive oil and mix in the Johnny Garlic Seasoning. Dip each wedge into oil mixture and place on baking sheet. Put into oven and bake for about 15 minutes or until browned the way you like. I prefer a bit of a crispy outside and soft center. Continue to watch the cooking on these while making the burgers, and remove when browned the way you like. Set aside

The Burger:

Prepare griddle with Pam and set heat on medium high

1/2 lb ground lean turkey meat

Yoshidas gourmet sauce
Grill Mates Hamburger Seasoning
Crushed Red Pepper
Oroweat 100% whole wheat Sandwich Thins

Place the ground turkey into a bowl and pour 2-3tbsp of Yoshida Sauce over meat, sprinkle with 1-2tsp seasoning, and use your hands to mix together thoroughly. Form the meat into 2 patties and place on the hot griddle. Turn after browned, and continue to cook through, about 8-10 minutes.

The Toppings (have them ready to go!!!):

Fresh Avocado
Fresh Baby Spinach
Sliced Jalapenos in the jar (you choose your heat level)
Sliced Tomato
Sliced Red Onion (if the onion is not sweet, I grill mine for a bit)
Sweet Heat Mustard

Toss the Oroweat Sandwich Thins into the toaster to warm or if there is room on the griddle heat next to the burgers after they have been turned.

Spread mustard on both sides of the Oroweat Sandwich Thin, and top the bread with the cooked turkey patty. Start layering your burger with the toppings...I start with the Baby Spinach, Onion, Tomato, Avocado, and end with the Jalapenos. This is a messy burger so be prepared with a fork on the side.


Grab your plate, your burger, and a few fries.....You WILL LOVE THIS!!!


Stay Healthy!!!
Darla Benfield, LCPT, LCMT
http://www.stayhealthyfitness.com/

Eat to Live!!!!

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Stay Healthy Published Recipes in Natural Muscle Magazine......Happy 14th Anniversary!!!

Hi Readers!!!

You have seen them on my Blog.....now see them in Natural Muscle Magazine!!!! Enjoy four fabulous Stay Healthy Recipes all in one Blog Post and as featured in Natural Muscle:) The November issue marks the 14th anniversary of Natural Muscle Magazine and I celebrate being part of such a wonderful publication and for all there support in helping me spread the Stay Healthy Lifestyle!!!!

Stay Healthy!!!!

Darla Benfield, LCPT, LCMT

http://www.stayhealthyfitness.com/

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Stay Healthy Tostada....LIVE VIDEO

Hi Readers....

I am attaching my LIVE video for preparing my Stay Healthy Tostada. I will be posting the written instructions soon...but in the mean time...join me in my kitchen, grab your food items, and let's cook an absolutely delicious healthy meal.....

Stay Healthy!!!!

Darla:)

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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/

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Omega Muffins Featured in Natural Muscle Magazine!!!

Hi Readers.....

I just wanted to share the news that the fabulous Omega Muffins are featured in the October issue of Natural Muscle Magazine. Celebrate with me by making a batch today and spread the Stay Healthy Lifestyle!!!!

http://viewer.zmags.com/publication/551843a3#/551843a3/55

Yipee!!!!

Stay Healthy!!!
Darla:)

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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:)

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Stay Healthy Fish Tacos...Make in 20...no kidding

YOU CAN MAKE THIS IN 20 MINUTES!!!!

Hi Readers.....Ok let me just share that this recipe is OH so simple good. So....grab your can of albacore tuna in water and favorite can of beans....and meet me in the kitchen:)

Ingredients:

1 can albacore tuna in water (drained)

1 15 oz can of beans of your choice (black, pinto, veggie refries for example) drain off water

Your favorite Salsa

1 package of taco seasoning (will use this to taste)

Crushed Red Pepper (also use this to taste)

1 Jar of sliced jalapeno peppers (the juice is wonderful to add to the fish)

1 Red pepper, chopped

1 Green pepper, chopped

1 Red onion, chopped (some will be cooked with peppers, and save a bit for fresh topping)

1 Avocado (sliced and quartered for fresh topping)

1 Small Bag shredded cabbage (another fab fresh topping)

Fat Free Sour Cream (optional, but I love it on mine)

La Tortilla Factory Hand Made Style Corn Tortillas (Chipotle Flavor is the Bomb!)

Heat a large skillet and spray with PAM. Chop the peppers and onion and add to the skillet. Sprinkle a little taco seasoning over the vegies, cook and fork stir until the peppers look a bit roasted and onions release juices. I am a taster at this point...so go right ahead and check the flavor and see if it is to your liking. Pour the pepper/onion mixture into a bowl and cover with a foil to keep warm. In the same heated pan, you will be splitting the pan in 1/2...tuna on one side and beans on the other (multi tasking here). Add your drained tuna on one side and begin forking apart. Add the beans on the other side. If they mix a bit...no big deal...all is good in the kitchen. Pour a bit of salsa over the tuna and sprinkle with a bit of taco seasoning mix and crushed red pepper, add a bit of jalapeno juice from the jar, and combine all the flavors. Again, taste test to see if the fish is to your liking...I like mine spicy...but everyone is different. On the bean side, add a bit of salsa to the beans and keep stirring to heat through. I sometimes add a bit of the taco seasoning mix to the beans as well. Once everything is heated through...we are ready to build. Heat a griddle prepared with PAM to warm the tortillas. Have ready your sliced avocado, remaining onion, bag of shredded red cabbage, fat free sour cream, and jalapenos (optional). Remove heated tortillas from the griddle and start building this healthy taco....fish and beans first, add cooked pepper and onions, a dab of fat free sour cream (optional), fresh chopped onion, jalapenos, shredded red cabbage and avocado. This will be messy good!!!! Have a fork on standby to not miss what drops on your plate. Let me know how you like these....this is absolutely one of my favorite meals and no kidding, I make it in 20 minutes. Less if you make it with a friend:)

Stay Healthy!!!!

Darla:)

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Stay Healthy Omega Bran Muffins

Hi Readers....Check These Out!!!!

I have created a MUST BAKE for you and they are absolutely delicious, moist, and contain the very important nutrients we should all be consuming on a daily basis. These power packed tasty treats house the fabulous Omega 3 fatty acids proven to reduce the risk of heart disease and high blood pressure just to name a couple of the many health benefits. Did you know you should include 25-38 grams of fiber daily??? The protein is an added boost. This muffin has it all....I guarantee you will enjoy starting your day with this healthy and tasty meal....I must admit...I sometimes have 2 per day...one for breakfast and a fabulous afternoon treat:)...they are THAT GOOD!!! Pass along to friends and family.....you will be glad you did:)

Stay Healthy Omega Bran Muffins

1 cup Old Fashioned Oats (grind or blend to flour consistency)

1/2 cup vanilla whey protein

3/4 cup flax meal

3/4 cup oat bran

1 cup brown sugar

2 tsp baking soda

1 tsp baking powder

1/2 tsp salt (optional...I leave it out)

2 tsp cinnamon

1 1/2 cup shredded carrot (wash 1 large carrot, leave skin on, and grate to shredded)

2 medium apples (peeled and grate to shredded)

1 cup chopped walnuts

3/4 cup light vanilla soy milk (yes you can use regular n/f or skim milk)

2 eggs beaten

1 tsp vanilla

Preheat oven to 350 degrees. Prepare muffin pans with a nonstick cook spray or use paper liners. This recipe does not require a mixer....simple and delicious!!!

Mix together the ground oatmeal, protein powder, flax meal, oat bran, brown sugar, baking soda, baking powder, salt, and cinnamon, set aside. Mix grated carrot and apples into the dry mixture with a spoon until well combined. The mixture will be very thick moist. Stir in walnuts. In a separate bowl, beat eggs, vanilla and milk together. Pour this mix over the prepared ingredients, and stir until well combined. Fill muffin cups 3/4 full (sometimes I take it all the way to the top). Bake at 350 degrees for 15-20 minutes. I find that darker pans cook faster and the product will be done at the 15 minute timer. This recipe yields 12 power packed muffins!!!

Enjoy and Stay Healthy!!!!

Darla;)

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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:)

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Stay Healthy Oat Protein Cookies...YUMMMMM

Why Buy Them When You Can Bake Them!!!!

In today's economy where health bars/cookies can be anywhere from .88 cents to over $3.00, it is so worth a little bit of time to save sooooo much money. Even at .88 cents, your investment in the health bar/cookie is almost $20.00 per month if consumed daily. Also, being creative in the kitchen is so much fun, a fabulous stress relief, and you can involve your family and friends in the adventure. There is nothing better than a sample of a fresh cookie right from the oven...I think we can all agree on that. A fabulous note...you are in control of what you are consuming and even understand what you are eating. No lengthy food labels where words that seem to not exist in Websters ever venture into self baked healthy goods. The fats and sugars have been greatly reduced in this recipe, as well as any empty calorie white product ingredients. Guilt free enjoyment awaits the first batch out of the oven:) and the perfect power snack that you can carry with you on the go, giving no excuse to not fuel that body!!! Now let's get started.....

Stay Healthy Oat Protein Cookies

Created by Darla Benfield

6 Tbsp "Real" butter @ room temp (no margarine...fake chemicals)

2/3 cup vanilla fat free yogurt

1 1/2 cup brown sugar

1 whole egg

1 Tbsp Pure Vanilla Extract

2 1/2 cups ground old fashioned rolled oats

1 cup vanilla whey protein powder (I have not tried this with a soy product)

3 cups old fashioned rolled oats

1 1/2 tsp baking soda

2 large handfuls of Craisins (dried cranberries)

1 large handful flaked coconut

1 12 oz bag semi sweet chocolate chips or white chocolate chips (you may choose to use 1/2 bag)

Preset oven temperature to 300 degrees. Have ready a cookie sheet and line with parchment paper. If no paper, then spray the cookie sheet with PAM. I personally like easy clean up by tossing the paper when I am done.

Dry Ingredients:

Place oats in your blender, and grind until flour consistency and until you reach 2 1/2 cups in a separate mixing bowl. Add the 1 cup of vanilla protein powder, and 1 1/2 tsp baking soda.

Wet Ingredients:

Place soft butter in your mixer bowl, along with vanilla yogurt and cream together. Add the brown sugar and continue to blend until creamy. Add the egg, and continue to mix thoroughly. Add the pure vanilla extract, and continue to cream together.

Together:
Time to add the dry ingredients to the wet ingredients. Slow the mixer down, and slowly pour the dry ingredients into the wet ingredients until thoroughly combined. Now, add 3 cups old fashioned rolled oats, mix; add the coconut and mix; add the Craisins and mix; and lastly add the chocolate chips and mix slowly. You should have a wonderful cookie dough ready for baking at this point.

I use a large tablespoon to make large cookies. This recipe will create 20 large cookies or approx 80 tsp size.

Scoop a large tablespoon of the dough onto your prepared cookies sheet and continue this process until the sheet is full. Place in your pre-heated oven and bake between 15-18 minutes. Be careful not to overcook these, as they will be dry. There should be a slight give to touch the top of the cookie in the oven and only very little browning. They will continue to cook on the sheet when you remove them from the oven. Transfer to a cooling rack and repeat the baking process until all the dough is used. Don't forget to lick the bowl:)

Enjoy and Stay Healthy!!!
Darla Benfield, LCPT, LCMT

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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:)

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My Chicken Salad for Dinner Tonight!!!!

You Can Make This!!!!!

Hi Readers!!!

Tonight's blog is having dinner with you tonight. I want to show that eating healthy is fun, simple, requires no measuring, and is not about getting caught up in the numbers, percentages, etc.... I put this together in about 25 minutes (less if the chicken was pre-cooked). All you have to do is open one can, chop a few vegies, throw over mixed greens, and enjoy a Stay Healthy Meal!!!

1 chicken breast seasoned with Trader Joes 21 Salute Seasoning and cayenne pepper (I like things spicy) and placed in Pam sprayed pan, and a drizzle of Yoshida's gourmet sauce and water, cover and simmer, turn over 1/2 through cooking and continue to simmer until chicken is cooked through, about 25 minutes. Cut the chicken breast in half or thirds....they are always too big. Save the remainder for meals tomorrow.

The Rest of the Ingredients...

1 can kidney beans (drain and use 1/2)

1 bag of spring mix (I use one large handful)

1 sweet onion (as much as you like)

5 small red and yellow peppers (chopped)

1 roma tomato (the whole thing)

1/4 fresh avocado (sliced)

Grab a dinner plate and start layering...handful of spring mix, 1/2 can kidney beans, chopped onion, pepper, and tomato, and sliced avocado. Slice or chunk the chicken and place as the last layer. I dig into this without dressing....enjoy the textures and tastes of every bit of the dish!!!!

I will be sharing ideas like this one on my virtual online personal training site available soon. http://fitness-4-you.com/Upcoming%20Events%20Page.htm

Stay Healthy!!!

Darla

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The Mental Side Of Fitness Continued

Think your only support is in the house or only with your friends…WRONG…It is healthy to have your own interests……
Are you waiting around for your family to be active with you….waiting for spouse, teen, etc….guess what…YOU are in charge of YOU. I realize that being by yourself can be a bummer, feel lonely, and even scary…hell…I have more fun working out with a friend, but it is absolutely up to you to love yourself enough to make “ME” time for you regardless of your couch potatoes. Check out the classes at your local gym or recreational facility….You have nothing but good health to gain from the experience. Are you single and using the EXCUSE of… I have no one that will go with me to work out at the gym, or walk. This kind of thinking will never get YOU going. It is important to LOVE yourself enough to do it for YOU….eat healthy, enjoy exercise for the sake of moving your body…forget about waiting for someone else…think about it….that other someone may never come through for you…then what…give up…continue to make that your EXCUSE (yes, I am a hard ass here)….I say STOP today, put on your walking shoes and get out and absorb some vitamin D, breathe some fresh air, and MOVE!!! Love yourself THAT MUCH!!!

Reach out to others if your partner is not motivating you…..
OK…as much as you may want that perfect workout partnership….guess what…it may take time to happen. It is really OK and a fabulous idea to reach out to friends that share your interest in getting healthy, and getting in some great “ME” time with someone other than whom you live. You will probably be pleasantly surprised on how this will actually spice up your relationship because you will have new fun experiences to share. Do you feel guilty leaving your loved one behind or like you need permission to do something without them? Why? How healthy is this type of thinking…..not very….if it is keeping you from getting healthy. You will have to be your own motivation here, face any insecurity or fear, put the excuses in the trash, and call a friend today. If you do not have a friend that will help you be accountable and visa versa, try checking out your local gym for classes, or recreational facilities. I say start today by putting on your walking shoes, and MOVE…..enjoy the moment, take some deep breathes, appreciate your surroundings, and SMILE!!!!

Be strong in light of the pizza being offered….
You want chicken salad and he or she wants pizza….do not succumb to the temptations of your non supportive partner. This will be hands down the HARDEST part of getting healthy especially if you are accustomed to eating the same unhealthy foods together to begin with. Most pizza places also have salad bars and even deliver….imagine that. Stick to your guns, and set the example of good health with your nutrition. I realize it will not seem fair to have two different ways of eating going on at the same time…but think about it…YOU are the one who wanted the change, right? OK…so your eventual benefit will include an overall health improvement inside and out, and there is no greater reward than that:)

Unable to feel good about self….
This can be a difficult one. You may be in a very down place mentally, unable to get self motivated, and may not even want to see anyone. In this situation, start by letting some nice sunshine in your home, and take the first step to call a friend. There is nothing like the wisdom and support of a good friend to get you on the road to feeling better. You may also want to get in touch with your doctor for a few counseling sessions. It may take a while, but YOU are worth it. You are worth being happy and healthy….ask your friend for help in keeping you accountable. Take your chats outside for a power walk/talk…..a few sessions like this should boost your motivation and hopefully help get you on the path to feeling the best you have ever been!!!!

Talk yourself out of going to the gym…
Why Why Why!!!! This is what I call a big EXCUSE, and not acceptable…I am being the accountability police here. I can’t go because my work, my husband, my wife, my child, my chores, my school, blah blah blahhhh already. These are usually the same people that are getting in the TV programs, not missing social events, and simply wasting time doing other things while life is passing them by. I say if you have an extra hour watching TV….and usually it is hoursssssssssssssss, if honestly added up over the course of the week, you HAVE the time to exercise. Time to get honest, stop the EXCUSES, and get healthy!!!

TV over fitness…
I can’t emphasis this one enough….this society is technology driven, and media based. The television offers so much at the touch of the fingertips….let me ask you are you visiting the FIT TV channel and joining in on a fun workout? The answer to that question is usually NO. I challenge each and everyone of you to limit your TV watching to one hour per day for just ONE WEEK, and get to know yourself, be active, talk with your family, husband, wife, your girlfriend/boyfriend, meet with friends, take walks, play with your pets, and enjoy being active and real quality time that very often gets pushed to the side. After that fabulous walk and conversation, pull out a fun board game and laugh laugh laugh. Life is too short not to. I would love to hear how this experiment goes....

Stay Healthy!!!!!

Darla:)

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Porn is Harmless to Relationships….Right?….WRONG!!!!

What a subject on a fitness and health website….got your attention right? After you read the article you will see just how this fits into getting healthy and staying healthy. I have been researching this topic for a few days and of course my need to help people, women, men, couples, etc is at the frontline of my mission writing this blog. What I will be sharing is very candid, may shock some, offend some, and put some on the defensive. My intention is to inform you on a topic that has been proven to be at the very heart of ruined relationships, broken marriages, lost jobs, loss of family, lost lives, and loss of self. Many remain in denial of the damaging affects that porn, especially online porn, is having on their ability to function in reality. If you see yourself described in any way within this blog, I encourage you to seek professional help today. I will be citing from specialists in the field and reputable publications to start the blog off:

“it is coloring relationships, both long-and short-term, reshaping expectations about sex and body image and, most worrisome of all, threatening to alter how young people learn about sex” Time Magazine, The Porn Factor, Jan 2004, Health

"The Internet is the crack cocaine of sexual addiction," says Jennifer Schneider, co-author of Cybersex Exposed: Simple Fantasy or Obsession?

I realize that both men and women utilize pornography but studies show that the largest percentages are males “71% Nielsen/Net ratings 2003”.

"Men become like computers, unable to be stimulated by the human beings beside them," he says. "The image of a lonely, isolated man masturbating to his computer is the Willy Loman metaphor of our decade." Mark Schwartz, director of the Masters and Johnson clinic in St. Louis, Mo.,

Men became, in the words of Dr Margaret Redelman, the president of the Australian Society of Sex Educators, Researchers and Therapists, "lazy lovers". In the end they could not be bothered with real-life sex. In other cases, sex lives became porn-like, male-focused, extreme and lacking in intimacy.

Women feel as if “They can’t compete, and they know it. For how can a real woman—with pores and her own breasts and even sexual needs of her own (let alone with speech that goes beyond “More, more, you big stud!”)—possibly compete with a cybervision”…. The New York Times, The Porn Myth, Naomi Wolf

“A man can easily be drawn into porn, where he never fails in the fantasy and where he can be sexually stimulated without facing the issues with his wife. But the truth is, pornography neuters a man. He becomes so wrapped up in this fantasy world that he is no longer capable of being excited by his own wife. She cannot possibly compete with the airbrushed models in the magazines and on the computer screen, so the husband simply loses interest in her.” Dr. Dave and Donalyn Currie, Help, My Husband Does Not Want to Have Sex

“women are feeling the consequences of porn in numerous ways. We see eating disorders, body loathing, plastic surgery, and unrealistic expectations in girls and young women. We seem women equating their worth to their form and its sexual attractiveness. We see depression and sorrow as the acceptance and normalization of objectifying women spreads throughout the world.” Jennifer Jones, Mental Health Therapist, Does Pornography Help or Hurt Relationships?

What are your thoughts after reading the citations? What the hell is going on? A man struggles with being able to achieve and maintain an erection and to his probable embarrassment have an orgasm with a real woman. A woman feels inadequate, has body image issues, and feels the pressure to be a porn star with a man. A man feels insecure about having a relationship with a real woman, and retreats to his fantasy cyberchick over and over again until the fantasy becomes his sexual gratification. A woman takes on the feeling that she is not good enough to arouse and satisfy her man….he does not desire me, what else could it be? Well ladies and gentlemen…hold onto your seats…A team of American researchers from Stanford and Duquesne Universities has called cyber-sex compulsion a "hidden public health hazard". Sexual counselors and psychologists in Australia are less colorful. Brett McCann, a senior lecturer in the sexual health program at the University of Sydney, says it is a growing problem "with big implications for the public health dollar. There's no quick fix, and by the time the problem is uncovered, there's usually a crisis in the relationship."

Are you in a relationship where things do not feel quite right? As women have you been rejected by your husband or boyfriend and find yourself being the initiator of all intimate contact? As a man, do you find yourself scared to date, or initiate sex with a woman because of anxiety around non-arousal? Do you find yourself in front of your computer screen on a regular basis searching out cyber sex/pornography? Are you lying to your partner about your cybersex activities? As a woman, out of intimacy desperation, are you performing uncomfortable sex fantasies with your husband/boyfriend? As a woman are you feeling disconnected during the sex act with your husband/boyfriend? As a man do you find yourself having to recall a fantasy during sex in order to achieve orgasm? As a man, have you lost desire for your wife/girlfriend? As a woman, have you felt your partner become distant physically and emotionally? Do you see your partner preoccupied with the computer and brushing it under the rug?

Just a few questions to think about as you try to figure out what is going on. “The secret use of pornography is the true home-wrecker, according to most of the psychologists contacted. The most common pattern is for one partner to eventually discover the other's obsessive use. "When it's consensual use in a limited way, it's unproblematic," says Eric Hudson, the national president of the Australian Association of Relationship Counselors. "But where it is secretive, it is experienced as a betrayal of the relationship." Further, once the intimacy has reached a point where typically the husband/boyfriend has started withdrawing from his spouse/girlfriend, the fantasy addiction has reached its peak and brain chemical release no longer desires/responds to what his “real” partner has to offer.

This opens the door to explain just what is going on with the “WHY” your husband/boyfriend is not desiring you. First of all….it is not YOU!!!! I have had the recent opportunity to read numerous heart wrenching stories and cries for help surrounding the compulsive use of pornography and the damage it has caused to women and men.

Picture a person viewing cybersex or pornography and then look into their brain and body as the visual stimulation creates a release of chemicals; epinephrine, an adrenal gland hormone responsible to “lock-in” what created the experience occurring at the time of high arousal; adrenaline, adrenocorticotropic hormone (ACTH), noradrenaline, norepinephrine, testosterone, among others. This instant chemical hit or high created during the cybersex session can be created over and over again at the push of a button. Unfortunately the brain has created a memory or trigger that sexual release correlates with cybersex and eventually after habitual use responds only to that trigger. This also explains why men who view pornography habitually suffer sexual inabilities that they are usually embarrassed to admit: erectile dysfunction, inability to maintain erection, or inability to orgasm. Typically they will choose the fantasy cybersex for the “sure” sexual high that can be achieved rather than take a chance on feeling insecure or embarrassed being intimate with the “real” deal. As a man you may feel duped not having full disclosure of the side affects to compulsive porn use, and are struggling inside to even talk about it. I encourage that you can be better and recapture what was lost….the first step, if you are with a wife/girlfriend is to be honest. Your mate will probably be more understanding than you realize as she will also regain a part of her self esteem, not feeling to blame for the physical distance. Also, seek the guidance of a licensed therapist.

Men, I understand this is a very sensitive issue, one that many of you keep hidden, are ashamed about, and feel guilty to admit. Let me ask you…..is this good health? Do you want to hide behind a secret life that consumes you, distorts the true picture of intimacy, promotes lying and betrayal, robs your finances, puts you at risk to lose your job, and your family? Or do you want to be a man who lives a fulfilling, successful, happy life enjoying and KNOWING a true and REAL intimate relationship? I know this is laying it right on the plate and the answer probably is easy to say but not so easy to do, especially if you are already deep into compulsive using. My hope is to inspire you to reach for that healthy life….….

Women, I realize that you may feel like you have hit rock bottom if you are on the receiving end of rejection and betrayal caused from compulsive porn use. I understand how feelings of sexual inadequacy, feelings of why am I not good enough, pretty enough, horny enough, and why doesn’t he want me, can be so overwhelming. You may be putting your self worth aside just to be with your partner doing and saying things that make you feel uncomfortable. Tell me….are you happy? Are you physically satisfied? Are you emotionally happy? Are you loving yourself? Are you being the porn police? I ask you…..are you living a healthy life? I am here to tell you that you are good enough, that your sexual needs do matter, you do deserve respect, and to inspire you to love yourself and let go of those things that you just can not control. You do have a choice to live a healthy life filled with happiness, success, and true REAL intimacy. If you are enabling a compulsive porn user….why? What are you getting out of the transaction? Why are you not setting boundaries? I will say the same to you…I know this is laying it right on the plate and the answer probably is easy to say but not so easy to do, especially when you love someone. My hope is to inspire you to reach for that healthy life as well…..

Although this message may be one some of you may not want to hear, I am an advocate for good health, and healthy relationships, and the negative impact porn is having on many marriages and committed relationships is a matter that needs to be addressed. Further it is at the core of many health issues today: depression, eating disorders, body image issues, stress, not to mention ED. This article is not meant to judge or condemn, but a message to inspire you to be honest about where you are with your life, and to get healthy……..……

Stay Healthy!!!
Darla

I wanted to add a couple of helpful links

http://www.recoverynation.com/

http://npsupport.net/community/index.php

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