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Wednesday, April 25, 2012

What the Trainer Eats

One of my clients thought is would be helpful to share the top three things I eat for breakfast, snacks, lunch, and dinner. So here they are:
 My schedule is a little different in that I eat a lighter breakfast before I go and train my morning clients around 5:00 AM and then I eat a more heartier breakfast at around 8:00.

Breakfast #1:
  • Smoothie (2 scoops Arbonne Protein Powder, 1 cup almond milk, ¾ cup frozen fruit)
  • 1 cup Dannon plain Greek yogurt, 2 T wheat germ, ¾ cup fruit (cherries, berries, peaches, ect)
  • 1 piece Ezekial Bread, 2 tb peanut butter, drizzled with honey and a banana  (this is for when I am running late)
 Breakfast #2:
  • 1 cup Tosca Reno’s Hot Morning Cereal
  • 3 egg omelet made with mushrooms, peppers, onions and low fat mozzarella cheese
  • 2 hardboiled eggs, 2 tbs salsa, sautéed mushrooms, onions, and spinach
Lunch
  • Spinach Salad with pecans and dried cherries with balsamic vinaigrette dressing
  • 2 cups butternut Squash, ½ cup black beans, ¼ mozzarella cheese
  • Home made tuna salad on Ezekiel bread with an orange
Snack
  • ½ cup low fat Cottage Cheese with ¼ of avocado
  •  Homemade protein bar (contact me for the recipe) and apple, pear, or orange  (this is perfect for when I am on the go)
  • 5 dates and a handful of dry roasted almonds
Dinner
  • Baked cod (garlic, olive oil, lemon) with sautéed broccoli and mushrooms
  • Roasted vegetables (carrots, parsnips, turnips, sweet potatoes with olive oil and rosemary) either cottage cheese or Grilled salmon
  • Homemade Turkey burgers (see recipe) with steamed carrots or green beans
Homemade Turkey Burgers Recipe
Serves 12  (great for freezing)
3 lb lean ground turkey
¼ cup oatmeal
¼ cup fresh basil, minced
2 egg whites, beaten
2 garlic cloves, minced
1 tsp. salt
1 tsp. pepper
cooking spray
1 cup low- calorie marinara sauce
2 tbs. parmesan cheese, grated

In large bowl, combine turkey, oatmeal, basil, onion, egg whites, garlic, salt and pepper until well mixed. Form 12 patties. Freeze what you will not use right away. After you grill the burgers top with a few spoonfuls of marinara sauce and sprinkle with parmesan cheese.
Nutrition:
206 calories, 31 g protein, 3g fat, 15 g carbs, 3 g fiber,  557 mg sodium

Tuesday, April 17, 2012

Change your Enviroment

Dustin Maher , Author of Fit Moms For Life and created of Mama Tone at Supreme Fitness, posed a great open ended question that I thought would be a good posting. 

 "Environment trumps will-power."  This is the quote that prompted him to ask what areas in your life could you make small (or large) changes that will eliminate the temptation or greatly decrease the time the temptation presents itself (people, places, things)?
I agree that changing your environment can make sticking with your plan one hundred times easier. Some things are very easy to change, but others may not be. For instance your best friend who always insists going out for ice cream or your significant other who brings home unhealthy foods to stock the cupboards for treats are harder then chaning the route you walk to your desk at work. I hope you have all taken care of those things that are easier to change. If not that is where you might want to start. After that dive in a little deeper for those more challenging ones. 

My last post started my journey in opening up more about me and my struggles and successes. So in continuing with that one of the environmental things that I could still change is my schedule for dinner. Being a trainer my schedule is sometime chaotic especially in the evenings. Not only do I work a little later, but I also go to bed early in order to get up early.  Some nights I am putting my son to bed right after work, which lately has been a struggle. I am tired and not making the best decisions at night and then going to bed soon afterwards. I know the best way to change this is to eat my dinner earlier around 2:30 and have a light snack before bed. I eat breakfast at around 5 AM, a snack around 8, and lunch around 11 so the transition wouldn’t be hard. Right now I eat a small snack around 2:30, but need to eat more to tied me over.

Thursday, April 5, 2012

Change to get the most bang

Usually I do not go into a lot of details about me with my blogs, but when I mentioned in one of my session that I go back to logging my food when I feel I’m getting off track, one of my clients didn’t believe that I get off track or get stuck in a rut. I am just like all of you in that I have my quirks, struggles, and temptations with wellness. By opening up about myself I hope you can learn even more from me.
I ask my clients what things if you focused on them would give you the most bang for your buck. Below are two situations that I know if I focused on, they would in the long run give me the most benefits.

#1
My attitude about my family (sisters, parents, relatives, and husband’s relatives)
I bring this up not to make anyone of them feel bad, because in essence just like anything else it is ultimately my choice in what I do. This is my problem. I need to make change for myself knowing that maybe long term the environment might change.
The big issue when it comes to my family is the thought of being different. I am also the baby of the family, I learned to follow the leader. So it is easier for me to just follow what everyone else does even though I spend the rest of the week in a tailspin with the emotional turmoil. Telling myself it is ok to be different with what I eat, how I exercise, what I bring to share with others, and what I get excited about is key to my success. In those situations I need to take the reigns and bring different foods for myself, say no politely to what is being offered, and schedule something that will get me right back on track after visiting (podcast, yoga class, journaling). Releasing the guilt that I feel for doing this. There is nothing to feel guilty about, because the choices are the best for me.

#2
Schedule not going as Planned
I am a planner, have always been one. I function well on TO DO Lists, laid out details, and agendas. Most of the time these agendas are self developed. In the beginning of the day I lay out my day as I see the best use of my time. I have learned over the years to allow wiggle room for things that come up. There are many times where my plans do not go as I wanted to and I allow myself to get frustrated. It is more than frustration almost panic like. About 2 of the 3 times I allow myself to get too caught up and instead of taking a deep breath and just rethinking the situation I turn to food to calm myself down.

The change is my expectations. I found a quote that I now say regularly that is helping with this.
“The more we try to control our world, the less control we have. The more we are willing to let go of control and simply stay present with what is, the more control we have..... When we feel out of control, it is usually when there is a conflict between what we think and what we feel... But our bodies, which are the storage units for our feelings, simply cannot lie. Whatever we feel in our bodies is our truth." - Judith Lasater

What changes will give you the most bang for your buck?