GREEK vs NON-GREEK YOGURT

I like 
YOGURT!

 

 smoothies. frozen treats. salads. breads. granola. mac & cheese.
-YES.  Sub it for the milk = YUMMY!

 
I like Stonyfield Organic
so my info about yogurt is specific to this brand.

 

 

It is a good source of protein, calcium, fiber, and is gluten free.  Stoneyfields yogurt has 6 added natural probiotics– awesome for healthy digestion and a strong immune system.  Sooooooo, should I switch from my regular organic yogurt over to greek yogurt?

 

Here’s the difference:
 
                                  Regular Organic Yogurt
  • good source of protein, calcium, riboflavin, phosphorus & magnesium.
  • low in lactose
  • supports a healthy digestive & immune system
  • restores beneficial bacteria that is killed off when taking antibiotics
  • the body digests yogurt faster and easier than milk
All Good!
             Greek  Organic Yogurt
  • very rich, thick and creamy
  • has 2x the protein compared to reg. yogurt
  • less lactose
  • fewer carbs
So, it is better if you are involved in exercising and losing weight!

 

ALWAYS CHOOSE ORGANIC!

 

                   Organic 
  • no toxic pesticides and herbicides
  • no GMOs
  • no Antibiotics
  • no Growth hormones

 

Go get some yogurt and enjoy.  
Let’s be creative in the way we use it and share!
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I am ME Because…

In 1980, at age 2, I began having problems with asthma.  By the age of 4, it had gotten really bad.  I had weekly allergy shots and high doses of Theophylline  and Alupent.  I also depended on my rescuer inhaler regularly.  At age 4, I weighed 27 lbs.  When I would get up to 30 lbs, I would get sick and drop back down to 27 lbs.  One pharmacist said that he had never filled such high doses of this medicine for anyone.  This was necessary to keep me alive!  From ages 4-9 we visited the ER every couple of months.  For a long time I had asthma attacks every night.  My parents tell stories of nights that they could not wake me up to take my inhaler.  I remember being stuck in my dream trying to use my medicine while my parents, in reality, were splashing water in my face trying to wake me up so I could actually use my inhaler.
This experience created an extremely insecure child.  All I wanted to do was be normal… to run and play without stopping to use medicine because I couldn’t breathe!

1984 (age 6) Prior to the olympic games, my parents recorded – on VHS tape 🙂 – the movie about the 1976 olympic gymnast Nadia Comăneci She was the first olympic gymnast ever to score a perfect 10, and went on to score 6 more 10.0 and win 3 gold medals.  That became my favorite movie and she became my hero.  I wore that movie out, and boohooed every time I watched it.  I was so inspired by the gymnasts’ athleticism and my heart yerned to have the freedom to run, jump and move like they did… to be able to work hard and achieve great things.
That summer, I watched with all focus and attention, the great Marry Lou Retton score perfect 10s on both her floor routine and the vault.  It was beautiful, and I cried.  It still makes me cry today when I think about how that made me feel.

Well, I never became a great gymnast – I tried 🙂

but I was blessed with an incredible family who was “determined to not let their little girl think she was a sick kid”- my mom.

Recently, as I looked through my child hood pictures, began to see my life differently.  Yes, I was sick and could not even participate in a full class of P.E., but I did have a lot I COULD do.

I took 8 years of dance.
After 4 years, my father presented me with flowers.  This was a BIG moment!

I also spent my childhood out at the lake.  We had a barge… a floating, one-room “house” with bunk beds and a mini kitchen.  It was really cool… and seemed a lot bigger to me when I was young.

At age 7 my dad taught me to water ski.

My Grandma always had me out being active.  We road bikes a lot and kicked the ball around.  I remember her taking me to the tennis courts and teaching me how to play volleyball and basketball.

More moments that shaped me…


Pretty sure the 80’s threw up on me! LOL
It’s ok, you can be jealous of my hair and glasses.
One final influence I want to mention is my Uncle Ken- my dad’s brother.
He was a professional power lifter in the  70’s and 80’s… achieving 2nd in the world in with the deadlift!
He encouraged me and taught me never to say “I can’t”
I clearly remember a particular moment when I was in high school, at the gym with my dad and uncle.
In the middle of our workout, Uncle Ken loaded a 45 lb. bar with 45 lb. plates = total of 135 lbs. and told me to deadlift that!

I think I first chuckled and then I said, “I can’t do that!”  Then he corrected me and began to help me focus mentally.  To my surprise (and not his evidently) I was able to dead lift that weight… 1 time!  That was all I needed to do.  I learned a HUGE lesson that day.  I can do more that I think I can if I set my mind to it, stay focused, and work hard!  If there would have been a gold medal to be given at the gym that day, I’m sure I would have won it 🙂
I am who I am today because of my experiences.  In every physical activity I have ever done, I’ve had to overcome asthma and have had to work harder than anyone.  I’ve learned that if I stay focused and remain positive I can reach my goals.
Never say “I can’t” and never quit!
I thank God for the childhood I had and for giving me a family who wouldn’t let me be a sick kid!
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The Dirty Dozen

This is the 2011 list of the fruits and vegetables that were found to contain the highest levels of pesticides. 
  1. APPLES – always make the list, have been found with up to 40 different pesticides- organic is best with all apple foods (juice, apple sauce,…)

  2. CELERY – more that 60 different pesticides have been detected

  3. STRAWBERRIES – always on the list, frozen contains smaller amounts of pesticides

  4. PEACHES

  5. SPINACH

  6. NECTARINES – imported nectarines test to have much higher amounts of pesticides

  7. GRAPES – especially imported – including raisins

  8. SWEET BELL PEPPERS – all colors

  9. POTATOES – over 35 different pesticides have been found by the USDA- sweet potatoes are a great alternative with far less

  10. BLUEBERRIES – even when they don’t make the list, cranberries and cherries are also high in pesticides

  11. LETTUS – including spinach

  12. KALE and COLLARD GREENS  – just in the last 2 years has made the list with a rise in pesticides


Other foods that need to be organic:

  • FATTY MEAT
  • MILK
  • COFFEE
  • WINE


Now, the GOOD NEWS:  There are lots of CLEAN foods free from pesticides that you don’t need to go organic with!

  • Watermelon
  • Grapefruit
  • Kiwi
  • Cantaloupe – domestic
  • Pineapple
  • Mango
  • Avocado
  • Onions 
  • Sweet Potatoes
  • Sweet Corn
  • Sweet Peas
  • Asparagus
  • Eggplant
  • Cabbage
  • Mushrooms

Foods like Avocado have a wonderful protective skin.  
This will keep chemicals from getting into the food.
I always wash the outside of the avocado, for example, before cutting into it so I don’t drag any chemical that might be on the outside of the skin into the food.
Read more HERE.
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SAND WORKOUTS

Now that winter is coming to an end this year  🙂 – we need to ditch those winter blues and get outside!  Being creative with your workouts and changing up your location is rewarding both mentally and physically.
Let’s talk about SAND.  
The benefits from working out in the sand are HUGE!!!  
        During a sand workout, your…
 
 
The unstable surface…
  • burns more calories
  • makes exercises more challenging
  • creates less impact on joints
  • works the stabilizer muscles

 

If you aren’t convinced yet, let me put it this way:
Sand training will improve cardiovascular endurance, muscular endurance, strength, balance, ability, reaction time and coordination!

 

So go find a beach, a lake (with a sandy beach), or a sand volleyball court and get moving!!!
Yup- I get my kids moving with me. 

Taylor’s face!!!  She must be loving the burn!
Exercises to do in the sand:
  • squats
  • lunges
  • plyometric jumps
  • walking
  • jogging
  • pushups
These are just a few ideas!

Caution:  
Because of the unstable surface, the ankles, achilles, and knees are susceptible to injury-
so a good warm-up and stretch is essential!
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THE TYE4® FOR PILATES

THE PILATES Tye4

I am loving this Tye4®! It gives the same type of resistance and assistance as the Pilates equipment, but can actually be taken anywhere. These bungees can add up to 20 lbs of resistance! We will be able to burn more calories in each workout and tone faster using the Tye4®. 
THIS ROCKS!

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John Stamos talks Pilates on “THE TALK”

Pilates is not just for women!  
Men need to tone up that CORE as well!!!
Check out John Stamos

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Quick Healthy Breakfast Ideas

 BREAKFAST… 
THE MOST IMPORTANT MEAL OF THE DAY

 

Let me explain why…
 
Compare our bodies to a car and the food we eat to the gasoline that makes the car run.  We MUST fuel up before moving forward in our day.  Both brain and muscles need fuel.  Without breakfast, the brain operates slow and will impact the rest of the body.
 
Think of Breakfast as breaking the fast.  It is extremely important to “start your engine” – your metabolism – as early as you can in the morning.  Metabolism= the process of converting food into energy.  When the metabolism gets going, the body starts burning calories!… a GOOD thing!

 

F A C T :
  • Children who eat a proper breakfast perform better in school and tend to have less hyperactivity.  Breakfast is brain fuel!
  • Children and adults who eat breakfast have improved memory and concentration, mental performance, productivity and problem-solving ability.
  • A good breakfast helps us avoid over eating- people who don’t eat breakfast often consume more calories in their day
  • Eating breakfast keeps our weight in check.
  • For sustainable energy, eat foods full of protein, good fats, and fiber.  If your breakfast makes you hungry, you are eating too many simple carbohydrates.
I understand how crazy and hectic the mornings can be.  Getting dressed, brushing teeth, combing hair (I’m trying to convince my 10 year old daughter this is a must!), grabbing backpack for school or briefcase/laptop for work, showing up at school/work on time… these are all non-negocialbe.  Right?  What about breakfast.  It is EASY to skip!  We have to add this to our to-do list every morning.
 
I hope to help with some quick, healthy breakfast ideas for this most important meal of our day!

Watch how I make a 3 minutes breakfast

 

Granola-Yogurt-Fruit

 

Prepare fresh fruit in a to-go cup the night before.

 

In the morning, add yogurt
…and top with granola.
This is a quick, delicious, nutritious meal to take on the go!
For this meal, I used:
This granola has hemp seeds and flax seeds added- protein, fiber and omega-3
 
Another Idea…
 
Plan ahead, prepare hard-boiled eggs, cool and peel.  Place them in snack size zip-lock for each family member.
 
Cut up fruit and create mini fruit salads in individual bags, or use a whole piece of fruit.
 
Yogurt is also a great addition to this meal.
 
Finally, prepare a bag for each person filled with various nuts and seeds.

 

Egg Muffins…
preheat oven 375

 

  • Italian sausage and broccoli
  • 8 eggs
  • 1/4 milk
  • 1/2 tbsp olive oil
  • 1/2 tsp baking powder
  • salt & pepper
  • personalize these to fit your taste – add cheese and other spices.  Be creative!
I cooked sausage & broccoli together
While the meat was cooking, I whisked my eggs, then add the following ingredients.

 

Grab your muffin pan.  
Either spray with non stick spray or use paper liners.
 I first put in the meat and veggies

Then I poured the eggs over the top

Then I baked them for 35 min.  
This may vary.

 

Add your own twist and let me know what you did!
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CHICKEN TOMATO SOUP

This meal is a staple at my house for a few reasons:
  1. We can be eating within 30 min. of the time I started cooking.
  2. I can cook it without much thought (after getting familiar with it).
  3. It uses food that I always have on hand, and if I’m missing something, I can still make it work 🙂
  4. It’s a quick clean up.
  5. It’s super healthy.
  6. My family LOVES it!
Try it and let me know what you think.  
Let me know if you made changes!

 

CHICKEN TOMATO SOUP

 

            ingredients:
  • 1 tbs olive oil
  • onion
  • 3 garlic cloves, minced
  • 1/2 tsp chili powder (this adds a little kick, but add more if you like it hot!)
  • 1 tsp dried oregano
  • 1 (28 oz) can crushed tomatoes
  • 1 (10.5 oz) can condensed chicken broth
  • 1 1/4 cup water
  • 1 cup corn (I use frozen)
  • 1 (4 oz) can chopped green chili peppers
  • 1 (15 oz) can black beans… RINSED!
  • fresh chopped cilantro
  • boneless chicken breasts cut into bite-size pieces

 

What I do…
Saute onion & garlic in olive oil over medium heat until soft.
While the onions are sautéing, I cook my chicken in a skillet.  Season it with salt, pepper, garlic… whatever.  
I do love to use coriander!
Then add chicken broth, water, crushed tomatoes, oregano, and chili powder.
Bring to a boil and simmer 5-10 min.
Then add corn, chilies, beans, cilantro, and chicken.
Simmer for 10 min and then serve.

 

We each enjoy different toppings.  Guacamole, sour cream, chips- I love it with crushed up chips, but most of the time we leave out the chips.  Honestly, I love it just as much with no chips.  Try it and let me know what you think!
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Treasures in My Kitchen

When I’m in my kitchen preparing food for me and my family, I always think of how I can make our food more nutritious.  By adding simple ingredients, I can give nutritional gifts that will make our bodies strong and healthy.  Some of the time I have to sneak these natural jewels into our food, but most of the time they are well received and make our menu delicious.  So here are a few examples of the treasures I use everyday….

 

GARLIC

 

Yes, we should add garlic to our meals because it makes food SO yummy, and Rachel Ray tells us to, but also because it is a blessed herb.  Here are some of the benefits:
 
    •  a powerful antibiotic – the active component is a chemical called allicin that helps the body inhibit the growth and reproduction of germs


  •   promotes a healthy heart and blood circulation!  (warning:  can thin blood- similar to aspirin)

 


  •   helps promote a healthy immune system- it strengthens the body’s defenses

 


  •  Studies are now showing that garlic can reduce cholesterol

 


  •   has germanium (an anti-cancer agent)- more of this than any other herb

 


  •  can strengthen your body’s defenses with allergies

 


  •  helps regulate blood sugar levels

 


  •  it’s packed with vitamins and nutrients

 

 

Helpful Facts:  
Garlic & Onions are toxic to cats and dogs
Drink lemon juice/eat lemon to stop bad garlic breath. 🙂

                                                                                                                             

 
 
CINNAMON
    • regulates blood sugar


  • reduces LDL cholesterol levels- may help reduce risk of cardiovascular disease

 


  • reduces pain like arthritis

 


  • may reduce the proliferation of cancer cells (according to research at the University of Texas- published in the journal Nutrition and Cancer)

 


  • a natural food preservative

 


  • contains small amounts of fiber, calcium, iron and manganese

 


  • proven effective for menstrual pain and infertility (contains a natural chemical-cinnamaldehyde) = increases the hormone progesterone & decreases testosterone production in  women… helps balance hormones

 


  • holds promise for Alzheimer’s disease, Parkinson’s, multiple sclerosis, brain tumor, and meningitis – according to research at the Cytokine Research Laboratory, Department of Experimental Therapeutics, and The University of Texas.  Their research shows that cinnamon reduces chronic inflammation linked with these neurological disorders.

 

 

SO ADD CINNAMON WHENEVER YOU CAN!

 

 

 

HONEY
    • can build up immune system


  •  has antioxidant & anti-bacterial properties

 


  • helps improve digestive system

 


  • has carcinogen-preventing and anti-tumour properties… helps fight against cancer!

 


  • has antiseptic and antibacterial properties that inhibits the growth of certain bacteria

 


  • helps keep external wounds clean and free from infection

 


  • has an anti-inflammatory agent- can reduce swelling & pain, and even scarring

 


  • helps treat sore throats- not only soothes the throat, but can also kill certain bacteria that cause the infection

 

 

Honey is also a great pre-workout snack!  
It’s a great source of carbohydrates that provides strength and energy in a workout.  The glucose in the honey is quickly absorbed and gives an immediate energy boost while the fructose is absorbed at a slower rate providing sustained energy.  Honey is know to instantly boost performance and endurance for athletes.

 

So, enjoy a spoon full of honey before your workout, or if you are feeling tired and need a boost of energy.

 

 
 
FLAX SEEDS

 

Flax seeds are a SUPER FOOD because of these 3 nutrients they contain:

 

    1. Omega-3 essential fatty acid– our body needs these “good” fats.  They are great for heart health and weight loss.


  • Lignans-have both plant estrogen and antioxidant qualities.  These seeds contain 75-800 times more lignans than other plant foods.

 


  • Fiber– contain both soluble and insoluble type

 

 

So here are some of the wonderful treasures found in Flax Seeds:
    • At least 2 of the components seem  to protect against cancer- specifically breast cancer, prostate cancer, and colon cancer .  They can block enzymes that are involved in hormone metabolism and interfere with the growth and spread of tumor cells.  There are also antioxidant properties.


  • Flax Seeds help the cardiovascular system with it’s anti-inflammatory properties and can normalize the heartbeat.

 


  • New studies suggest significant blood pressure-lowering effects

 


  • Can prevent hardening of the arteries and keep plaque from being deposited in arteries

 


  • May help lower cholesterol levels

 


  • May reduce inflammation from certain illnesses (like asthma and parkinson’s disease)

 


  • Can help prevent heart attack and strokes

 


  • May help reduce hot flashes Ladies!

 

 

PREGNANT WOMEN  AND BREASTFEEDING MOTHERS SHOULD CONSULT THEIR DOCTOR BEFORE SUPPLEMENTING THEIR DIETS WITH GROUND FLAXSEEDS.

 

 

 

 

I don’t know about you, but I feel tempted to be discouraged all the time with the new findings on what might causes cancer.   Let’s be encouraged, however, that God has given us MANY treasures in the earth that can fight against all the dangers!  There are MANY MANY more treasures in our kitchen and I will continue talking about them.  For now, however, I need to go make my kids a peanut butter and HONEY sandwich, with a little CINNAMON and FLAX SEED sprinkled inside!

 

 

 
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Finding your “ENGAGED CORE” before Weight Lifting

Being a pilates instructor, my favorite thing to say is, 
ENGAGE YOUR CORE!” 
 I say it all the time, and I have people saying it to themselves throughout their day.


Let’s talk about the CORE:  
It’s made up of both deep and superficial muscles that stabilize, align, and move the trunk of the body.  We are talking our abdominal muscles, our bootylicious muscles (the gluteus), the lower back muscles, along with with the psoas of the hips and the multifidus of the spine.  The multifidus muscles are small, but very powerful in giving support to the spine.  Their function is to take pressure off of the discs in between each vertebra.  Strengthened, they can actually make you a little taller!  They are essential in keeping the spine stable and straight.


A good core workout will hit all of these areas.  It is a good idea to understand and strengthen your core before lifting weights.  Your CORE should ALWAYS be engaged before you lift any weight to protect your back.  This can protect you from back injury.

With my clients, I lead them through a Pilates routine to warm up, stretch out, and activate the CORE before they ever lift a weight.  Then, before they lift the weight above their head for a military press, for example, I say “ENGAGE YOUR CORE!” — and they are easily able to master the perfect form!


How to find your “ENGAGED CORE
Lay on the floor with your knees bent. 
 Relax.  
Stick your hand under your back.  
If there is space between your lower back and the floor, your CORE is relaxed.
 Now, flatten out that space by pressing your abs down toward your spine.
Now the back is flat.
Relax the CORE and engage it a few times noticing how your hips move.  Now get up and try to do that same movement standing.  Remember to keep your chest up.


Practicing the “ENGAGED CORE” position when lifting weights will create muscle memory for that posture and will roll over into everyday activities.


HAPPY ENGAGING! 
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