Black Bean Burgers (Gluten Free with Vegan Option)

At least twice a week we stick to a vegetarian meal.  This is definitely a popular one in our home.  I always have a stock of cooked beans in our freezer so it is also a quick easy one to make.

• 2 cups cooked black beans (separated)
• 1 cup cooked quinoa

• 2 cloves minced garlic
• 1/2 chopped onion

• 2 teaspoons chili powder

• 1/2 teaspoon ground paprika

• 1/2 teaspoon sea salt
• 1 egg or 1 flax egg
• 3-4 chopped mushrooms of choice (optional)
• oil for frying 

Directions (makes 5-6 medium size patties)

1. In a blender add 1 1/2 cups black beans, garlic, and onion.  Pulse until finely chopped.  Place in a bowl.
2. Add the 1/2 cup reserved black beans and all remaining ingredients except the oil.
3. Form into desired size patties.
4. Heat oil in frying pan.
5. Fry 3-5 minutes on each size or until browned and starting to crisp.  Do not over cook or they tend to get too soft and fall apart ;)
6. I like to serve mine with a side of my nacho cheese dip.

Read More →

Don't Believe Everything You Think

Self-bashing, doubts, and negative thoughts can derail our fitness. We tend to be harsh with how we think about our bodies and self. This kind of thinking puts a nail in our fitness coffin before we even start.

We spend too much time caring what people think, comparing ourselves to others and unrealistic photo-shopped images. Instead of being positive about fitness, we become intimidated. Possibly even resentful and angry. We give into self-sabotage and what's the use attitudes.

We strive to live up to someone else's standards and fitness results. Our drive to accomplish the grass is greener on the other side has clouded our thoughts. We are so focused on how we don't measure up, we are failing to see how fabulous we really are.

Each day is an opportunity to be proud of our efforts. Instead of being upset about losing only one pound, be happy to have lost one pound. Did you notice how that got switched around? We have to stop believing everything we think about ourselves. This has become a big problem getting in the way of our health and fitness goals.


What we believe determines our life, health, and happiness. Negative thoughts will take us down while positive feelings uplift and carry us to great places. Getting fit takes acceptance of being a beginner and progressing each day. Did you workout? Eat healthier? Awesome and be happy to have achieved a daily goal.

Fitness is really a simple process we often complicate with negative stuff. Time to toss out the negative committee living in our heads. We are stronger than all that useless noise between our ears.

Work on your mental game. If it helps, write positive affirmations on post-it notes and stick on your bathroom mirror or computer. It's not only important to read what they say, but also to believe the words.  Real talk all in fitness love. Be well and Stay Healthy!

Read my articles on the Verywell health network. Time to take charge of your health and fitness. Start with this article on "Eat Right to Lose Weight" and get on track to a fit and healthy body!

Eat Right to Lose Weight

Thanks for stopping by my Blog and don't forget to subscribe and never miss a free update!

      

Happy 25th Birthday to my beautiful Daughter
Love you always and proud to be your Mama

Read More →

Find Your Motivation Mojo

Have you found Motivation Mojo when it comes to improving your health? Finding our motivation is an important step when it comes to fitness so we enjoy the journey. 

Let me ask what motivates you in the image below: the left image, center image, the right image, neither images and why?

I'm not going to wow you with a huge before and after weight loss story, or a long list of bikini titles. I will share my journey to health involves one of great physical and emotional adversity. Also, taking care of my health and being a woman of faith has been a huge factor in the woman you see in the above images. 

Some may not be motivated by visual images and respond more to the written word: YOU CAN DO IT, FIND YOUR STRONG, or BE YOUR BEST HEALTHY YOU for example. Regardless of what suits your motivational fancy when it comes to fitness, the important thing is to just get yourself going.  

I will not tell you it will be easy because there are days when it will be straight up hard. I'm speaking from personal experience. We all struggle with tough days of keeping it healthy.  I'm relating to you on a very personal level. At the same time, I want to stress the importance of living the healthiest life you can. We only have one life with no playbacks. 

There has been so much controversy over the image of health. This is why I opened with an interactive exercise of wanting to know your mental game when it comes to visual motivation. I didn't add the famous “what’s your excuse” tag, although I am a no excuses trainer and coach. I don't accept that anyone is too busy to take care of their health, and that includes me. 

Being a very busy woman and if the day only allows a 20-minute workout then I do that. Exercise doesn't have to be some long duration program lasting over an hour. In fact, studies have shown the greatest benefit of exercise is achieved within the first 30-minutes. Also, 45-minutes of focused exercise is sufficient to maintain a healthy body. I adhere to this philosophy and keep my exercise sessions limited to 45-minutes and no more than 5 times per week. 

How do you find your Motivation Mojo?  Get out a piece of paper and write down your active passions … fun things you like to do. It's time to get off the couch, dance your pants off in the living room, go hiking, play games with the kiddos and dogs. What is it that makes you happy and will ensure you keep coming back for more?  No more exercise is a burden stuff. Let’s turn that around and create a plan you can maintain for a lifetime.  Share your Mojo in the comment section and I look forward to reading and responding to all of your shares. 

Thanks for stopping by my Blog, and don't forget to subscribe and never miss a free update!

 

Be well and Stay Healthy

                                                                          

Read More →

Eat Like a Baby to Lose Weight and Get Healthy

Babies use nutrients to build and develop a healthy body. They have a built in alarm clock every two to three hours that cries out to be fed. They will also stop eating when they feel full eliminating the need to count calories. Babies eat to live naturally.

As adults, we can learn much from our precious infants. The nutrients they consume are usually quality coming straight from Mom’s milk, or formulas containing everything a growing body needs to be healthy. If we could only implement this nutritional strategy, we would be on our way to adopting a healthy lifestyle.

Sadly, the majority of eating is no longer about growing a strong healthy body. Quality nutrients have been replaced with processed fake food linked to obesity and disease.

We don't pay attention to our full barometer and consume too large of portions. We also fill our stomachs with foods that lack in nutritional value. Eating processed foods lacking in nutrients promotes inflammation in our blood stream, the root cause of most disease of the human body. We are eating way too much and making ourselves sick in the process.

Food is not only our fuel but also our medicine. Eating right can truly keep our body feeling top notch and healthy. Quality real foods can reduce our visits to the doctor and enable us to function at our best.

We have come full circle into a fight against healthy food. The majority of people are really pissed off about foods they shouldn't eat to stay healthy. The reason for this unfortunate issue comes straight from what sits on our grocery shelves. Marketing has a great way of presenting foods advertised as healthy but really are quite the opposite. Studies have shown major food producers are making us fat. This is a scary thought.

We can't fault the food companies entirely because we can choose to say no to processed, GMO (genetically modified organisms) products, and non-organic pseudo-foods. These types of food-like items do nothing but provide a momentary good flavor and add fat stores to our bodies.

Anything in a box, bag, or wrapper with ingredients unable to be understood is processed. If the item is marketed as low-fat, low-sugar or low-calorie consider it nothing but a chemical shit storm in a package.

There are some food items packaged and part of the organic and non-GMO certified programs. These food producers are getting it right and understand the importance of supplying this information to consumers. Just a little food education detour, now back to the Blog topic. 

Mastering our daily nutrition for fitness success will mean eating like a baby. Getting back to the basics with our healthy food, keeping it simple, and stress-free is important. It's time to stop over-complicating and just make the focus about eating healthy.

Forget about the chemical shit storms and reach for real organic foods: lean proteins, fresh vegetables and fruits, raw nuts and nut butter, plain Greek yogurts, and healthy fats are just a few of the healthy foods waiting for our purchase and consumption. Change out drinking soda for water and start getting excited about the vast amount of healthy food to choose from.

Personally, my hunger alarm goes off just the same as a baby close to the three-hour mark. I grab something healthy and satisfy that natural feeling. I don't count calories or even worry about doing so. What's important is feeding my body quality healthy food and eating just until I feel satisfied, never to the point of overfull. My body knows how much it needs because I listen to when I should stop eating.

Life was simpler when we were babies and the decisions made for us as we naturally cried out when we felt hungry. We were satisfied within 20 minutes with a boob or bottle full of nutrients. As adults, we can create a similar life by having healthy foods in our homes and eating when we feel hungry. Unfortunately and often we eat out of boredom or to fill an emotional void through unhealthy processed stuff. Our mental game around food definitely needs improvement.  Wouldn't you agree? 

Thanks for stopping by my Blog. Don't forget to subscribe and never miss a free update.

Be well and Stay Healthy

             

Read More →

Wanting a Hot Body Isn't All About Vanity

I want a hot body and there's nothing wrong with that. In fact, I believe health and fitness play a large role in finding the fountain of youth. I have implemented fitness into maintaining my hot body philosophy.  

I feel honored to have joined the over 50 club and this doesn't mean I'm supposed to suddenly become frumpy and lifeless. Life doesn't end at any age when it comes to fitness. I believe age is just a number and what I think is what I will feel in my body and soul. 

Health will always be my priority. I'm not going to lie and tell you I don't want my body to look good in and out of clothes. There should be one of those snarky e-cards that states I do not want a hot body… said no woman ever. In fact, I have created it for you and me. 

Being healthy and fit feels sexy. When we stand before the mirror we should enjoy what we see and feel confident with our body. However, we can be our own worst critics when it comes to our body always finding something we think needs fixing. As long as that is kept under control, meaning it's not an obsessive thing, there's nothing wrong with wanting to work on self-improvement. 

The goal will always be for me to be better than yesterday given my genetics and medical issues. Also acceptance of what I can do with this 50+ body. I am getting older and feeling pretty frisky about being over fifty. The fact I can still fit into the same size I wore in high school is pretty exciting. I'm all about trendy and refuse to wear the mom jeans. Wanting a hot body is not all about vanity, but about what feels good for me. Living a quality life spiritually and emotionally is equally important.

Maintaining a hot body has so many health, self, and relationship benefits. I would be missing out on great stuff not to stay plugged into this lifestyle. I want to look good naked, feel good in clothes, and enjoy great sex with my hubby, which are all easier with a fit physique. Straight up truth and plenty of studies to back this up. 

It really is the confidence gained that enables such a feeling of contentment and accomplishment. Having a hot body is only one result of living a healthy lifestyle and what a great side effect to reflect outwardly. There is a sense of pride that goes along with the fruits of fitness labor. These benefits keep me motivated to want even more. Each sweaty workout may be hard but going through those motions, I feel awesome and sexy. Wanting a hot body is a motivation. It keeps me plugged into having fun with challenges toward improvement. 

Thanks for stopping by my Blog. Don't forget to subscribe and never miss a free update.

Being Fit Makes Life Better

Read More →

Gluten Free Bulk Pancake Mix

I have been trying to simply some things at home as well as teach more independence for the girls.  I now have my oldest making pancakes using this bulk mix.  This mix can be prepared in advance and makes about 4 batches.  Each batch makes about 8-10 pancakes.

Ingredients 

• 2 cups tapioca/arrowroot starch
• 2 1/4 cups sorghum flour
• 1/2 cup buckwheat flour
• 1 cup coconut flour
• 1 cup chickpea flour
• 1/4 cup baking powder
• 1 teaspoon sea salt

To Make Pancakes

• 2 cups mix
• 1 1/2-2 cups milk
• 2 eggs
• 1 teaspoon vanilla (optional)
• chopped apple (optional)
• 1 teaspoon cinnamon (optional)

Read More →

Turn Your Brain Back On and Stop Mindless Eating

Mindless eating is ugly and what it does to your body is even worse.  We are

walking around with our brains turned off and grabbing whatever food items in our grazing path.  No rhyme or reason but doing an auto-pilot action of putting something in our face. You know the glazed over look watching TV and mowing through a whole bag of chips. How about the work break room crap we bring to our desks and continue back for more as we plug away at our computers. We're not hungry, not thinking but we're surely eating ... and it's not good.

What the heck is going on and why?  It's no wonder America is plagued with the highest obesity rate and enormous doctor bills for self-induced illness.  Mindless eating needs to stop and instead have enough self-respect to take care of our bodies.  Living to eat is not what life is all about but eating to live, and this does not include processed "fake" food.

Emotional eating can play a role in the whole mindless eating issue, and I would recommend getting to the bottom of what is going on internally.  There is no amount of tasty donuts or pizza fixing an emotional problem.  What it will do is add fat to your body and another reason to be stressed.  Seek out professional help, go to a counselor, see a minister or talk to a trusted friend.

Most of the time, mindless eating is done out of habit and convenience.  If it's there, put it in your face and so on.  We're the true "Walking Dead" existing in our zombie like state and feasting on gross things doing gross things to our body. It's time to turn your brain back on and break unhealthy habits.  

Start the process of mindful eating by doing food inventory.  Toss the junk food in the frig and pantry and replace it with healthy "real" food.   Get off your butt and start working out instead of sitting on it so much.  Stop blaming your spouse, significant other, friends or circumstances for mindless eating.  Just because someone in your home brings in crap food doesn't mean you have to eat it.  

We have choices and mindless eating is like being brain dead.  Wake the hell up and take responsibility for what you're doing.  Get your sh*t together and start thinking before eating.  Make a plan to eat healthy and stick to it.  Keep a food journal and be honest with yourself.  Turn your mindless into mindful eating and you will start down a path to a healthier you.  Straight talk but all in fitness love! Be well and Stay Healthy. 

Read my current articles on eating for the body you want and put the information into practice!

Achieve Your Best Body with Sports Nutrition

Eat Your Way to a Beach Ready Body

Thanks for stopping by my Blog and don't forget to subscribe below and never miss a free update!

             DON'T MISS MY FREE UPDATES

Read More →

Meet our Baby Isaiah

So it has taken me a little to write this post.  I have been  preoccupied, falling in love with our little boy.  Our precious son Isaiah arrived on February 18, 2016.  We are already so in love with him, our hearts are full.

For those of you who are interested in the birth story, I thought this would be a great place to write it out.  Isaiah was due February 16.  During the week leading up to this date I had been having a lot more Braxton Hicks and some other more "suspicious" contractions.  Overall I felt they were stronger than the regular BH but wasn't sure if it was the real thing.  On Isaiah's due date, our region was hit with a terrible snow storm.  I was warned by my midwife not to do anything that could induce labour.  No one wanted to drive in it! It was the one day in the week I really was hoping he would stay inside.

The amount of snow we received on his due date!

The next day I had midwife appointment and was told it could be in a day or so.  After much debate we decided that the girls should go to their Opa and Oma's house and that the dog should go to the kennel.  Of course with all that planning, nothing happened the first night :(

On the 18th I enjoyed a morning of movies and just hanging out with Dan.  We never have the TV on during the day...I felt like a rebel.  We decided to do a little shopping and go out for lunch so I could walk around.  I had felt stronger "contractions" throughout the morning and then during lunch I had a couple stronger contractions which had Dan saying, "We are going home!"  Since we were planing for our first home birth, I agreed.  No one wants a baby out in public.

2 hours before meeting Isaiah

Once home, I had a nap and felt a few more conractions throughout the afternoon, still not sure if these were the "real" ones.  I actually googled people's opinions on contractions because these were not what I remembered from the girls but they felt strong.  I was surprised to read more people experiencing the same feelings.  I now started to see that perhaps I was in labour.

By 5:00 pm I decided maybe I should time them to see if there was a pattern.  Well sure enough they were about 10 minutes apart and lasting for about a minute or longer.  Hmm maybe these are real.  So I did the true test and took a bath.  No change! Dan, who by now was getting a little anxious said, "I think we should call the midwives." Not being one to disturb others for no reason I said, "No not yet, I just want to be sure."  I can get a little too focussed on just moving things along which I think worries my husband.  About 10 minutes later I had one that took my breath away and told him we could call the midwife!

Both midwives arrived just after 7:00 pm.  Normally just one comes first, but they expected a quick labour due to my history. Unfortunately when they checked me, I was only 3 cm and still only having contractions about every 10 minutes.  In my head I was thinking....I did call them too early.

Determined not to be in labour long, I just kept walking around.  Meanwhile, the midwives were discussing with Dan about getting their equipment out of the car and making something to eat.  A moment or so later my water broke and the contractions came one on top of the other.  Plans changed. I barely had time get out of my wet clothes and make it to the bathroom.  Contractions lasted about 30 minutes and they were bearable.  Finally it was time to push!  Dan was right there and was able to "catch" him!  He was so honoured to be able to take our son. By 8:15 we were holding our Isaiah!

 

His name is one we had picked out around 4 months.  I really feel the meaning of a name has a bearing on the child and so I won't consider a name until I know what it means.  I had also been praying about choosing the right name.  I wanted a name that represented God being the centre/reason of your life but didn't know if there was a name to go with it.  One day Dan came home and inquired of the name Isaiah.  I like it a lot, but naturally wanted to know its meaning.  Wasn't I blown away when I found out Isaiah means; YAHWEH (GOD) is Salvation!  We never considered another name again.

We have really been enjoying having a little boy.  The girls are smitten with him.  They are constantly asking to hold him, walk around with him and smoother him with kisses.  He is a blessed little boy with such caring big sister.  My heart is full.

Read More →

Complaining Doesn't Change Your Fitness

We all complain from time to time and that's called life, but what about when it interferes with our fitness? What good does it do to constantly complain, be unhappy and bring on a full Debbie or Dave Downer attitude without being willing to change the situation?  It's like a leaky faucet we watch drip all over the place, complain about it but refuse to fix the darn thing. Too many people are complaining and not doing, and seriously, how's that working for you?

Complaints only go so far and then the radio gets turned off. Who wants to continually listen to a self-bashing session when the outcome is always the same. Getting fit and maintaining a healthy body starts by stopping the complaints and getting to work on fixing the problem. The extra fat on the gut or butt isn't going to disappear on its own no matter how much complaining comes out of your mouth. What will help is putting the negative energy (complaints) into positive action.

Start by ditching the complaints, accepting who you are right now and apply strategies to make you feel better about yourself. Get serious about your fitness by keeping a food and exercise journal. Use it to chart your feelings as well. If you have a complaint, write it in the journal and move on. Stop dwelling on the "wah wah" and steer your attention toward eating healthier. Instead of sitting on the couch downing beers after work, go for a walk for example. You will be amazed how small changes will eventually provide big results.

Stop complaining about not having the time.  Really?  We are all busy and there's someone busier than you working out or prepping healthy food right now.

What's in your pantry? Is it filled with processed foods and sugar cereal? What's going on in the refrigerator? Is it filled with salami, beer, and cheez whiz? A large percentage of your fitness success is determined by what you put in your face consistently. Healthy food in the house equals eating right for your body. 

When is the last time you exercised? Time to dust the fitness shoes off and get moving. You will burn some extra calories and feel great for accomplishing an awesome workout. Exercise is also linked to stress relief and increased self-esteem. Be willing to do what it takes, stop complaining and you know that old saying sh*t or get off the pot well it truly applies here. Straight talk but all in fitness love.  Be well and Stay Healthy!

Head on over and read my new articles "When BCAAs Help the Most" and "Are Energy Drinks a Safe Pre-Workout Choice?".  Regardless, you will find something on my page  specific to you. It's important to feel motivated and informed!

READ MY ARTICLES

Thanks for stopping by my Blog and don't forget to subscribe and never miss a free update!

Darla Leal, Fit-over-50
Stay Healthy Fitness

       

Read More →

Stop Enabling Your Fitness

What comes to mind when you think of enabling someone ... healthy or unhealthy?  The recent definition refers to providing help that perpetuates a problem rather than fixes it. You know, the reasons and excuses we make to justify a person's behavior or actions even sacrificing our own health and well-being in doing so.

It can develop into such dysfunction where we actually believe we are helping a situation.  "The reality, though, is that enabling not only doesn't help, but it actively causes harm and makes the situation worse."  When an enabler steps in to help an addict, for example, they take away their motivation and desire to get help or change. According to Psychology Today, "enablers help addicts dig themselves deeper into trouble."  

What does this have to do with fitness? Well, it happens to pertain quite a bit to health and fitness.  Are you making excuses and justifications to not start a fitness program? Is it lack of time, your spouse, kids or even your friends keeping you from getting fit?

What unhealthy beliefs do you create preventing you from getting healthy and why are you enabling that? This is my point and yes, I strongly disagree with enabling behavior. It's time to stop enabling yourself. Being a healthy and fit person will take breaking the cycle of enabling.

When you stop enabling unhealthy thinking, you will see an improvement in your mental game, motivation to exercise and eating right. Continuing down a path of excuses will only make things worse and illness will eventually come knocking at your door.

We have only one body and playing around thinking our enabling behavior will not eventually bite us in the backside is negligent. Now is the time to make a shift toward healthy decisions. We can no longer hide behind our justifications holding us back. I know this is an in-your-face blog, but it's also what I call tough fitness love. So, are you ready to stop enabling yourself and get serious about your health and fitness?

Head on over and read my nutrition and fitness articles!  Take some time to peruse the site because it's full of helpful fitness and nutrition info.

Read My Sport Nutrition and Fitness Articles!

Thanks for stopping by my Blog. Don't forget to subscribe and never miss a free update!

             

Be Well and Stay Healthy! 

Read More →