Nutrition


Business travelers often feel challenged to keep to their fitness routine and cleaner eating while on the road. But a few simple tips from www.MyTrainerFitness.com can help you create travel routines that keep you feeling and looking good and less travel-weary.

1. Commit to Yourself
Do not leave your health and fitness to chance or whim. Decide it’s a part of your life and not optional, and fulfill your promise to workout. You would not think of missing a meeting with an important principle, so treat yourself with that same respect.

2. Plan Your Workouts
You schedule your important appointments and you don’t miss them. So, schedule your workout time into each day, then keep the appointment. Part of planning means surveying WHERE you can workout in addition to when. So check out the gym at your hotel or the area outside if you’re going running, then plan the what, when and where.

3. Pack Accordingly
Be sure to pack workout clothes, sneakers and of course your workout plan, such as http://www.mytrainerfitness.com books or 6-Pack cards. This keeps you focused, efficient and effective. Frequent travelers keep a bag packed by laundering and re-packing their travel bag so it’s ready to go.

4. Eat Clean
Clean eats to support your fitness lifestyle will help you to make the right choices while you are away. For snacks, pack some raw nuts or nutmix, or travel-friendly fruit, such as apples, and a few low sugar/carb protein bars to keep from indulging in junk-food. You can also find all of these at most airports and gas stops these days. For meals, decline the bread basket, (ask them to not leave it at the table so you won’t be temped to fill up on these carbs). Seek out salad bars, but avoiding the pre-mixed varieties with lots of fatty mayonnaise and dressings, and order the heart-healthy or “Lighter Fare” and lean items entrees generally found everywhere these days, including most fast-food places. Chances are it will be delicious, and you’ll feel better afterward.

5. Make Up Your Mind
If you follow the first tip and commit and have made up your mind to stay fit and healthy during travel, it gets progressively easier. There’s no energy wasted equivocating on what you think you might want to have or how you may feel too tired to work out. Similarly, when you make up your mind to eat clean you realize that to indulge because it’s there, is not a good enough reason to break the contract with yourself.

If you try this on your next trip, whether business or vacation, we’re betting that at the end of it, you’ll be very glad you did. Let us know, and please share your travel tips.

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So, you thought you would wear that little black dress from last year to your anniversary dinner tonight. However, after looking in the mirror it doesn’t seem to fit quite as nicely as it used to. 😦   Off to the mall…. again.

Of course a woman needs a new and fresh outfit now and then, but I’m speaking to those times when we try on an outfit we already own for a special occasion, only to end up disappointed that it doesn’t look or feel good. So we feel bad, panic, then rush out to spend hours looking for something new that often ends up in the back of the closet. Consider how much time and money we spent in this pursuit!

Try this: instead of going shopping, go to the gym or plug in your favorite workout DVD or My Trainer Fitness workout card and give yourself a solid and intense workout, drinking lots of water. Eat light and healthy today, high protein, low carbs, and ample vegetables–lightly cooked; salads, with little to no dressing, and low-sugar, high-fiber fruits for snack. Do NOT starve and skip meals, just eat light, lean, clean and healthy.

If you try this simple approach, I’m betting you’ll be a pound lighter tomorrow and already feel better in your skin and in that outfit. You will feel better about yourself; more confident and back in control of your life.

Prescription: Repeat the next day, and the next…

The power is in your hands. You are in charge, you can affect the change you’re seeking, and, it’s only a workout away!!!

To Your Victory!

Note: My Trainer Fitness workout cards place the power of the professional in your palm. Or, if you prefer a DVD at home, we recommend, Metabolic Effect’s DVD for the best results in the least amount of time.

When the “My Gym Trainer” book series came out last winter, we received a lot of feedback from men and women who wanted a version to do at home, since not everyone has a gym membership. We loved the idea and recently launched our “My Trainer Fitness for at Home” 6-pack! It’s a great DIY fitness booklet containing 6 at-home workouts, each containing both cardio and weight training. Days 1 & 4 provide lower body exercise, while Days 2 & 5 work the upper body and finally, Days 3 & 6 hit those core muscles (abs and low back) for a complete full-body workout in 1 week. Of course, just like the MGT books, you can space out the workouts and only exercise 3x/week and then you would not do the same workout twice over a 2- week period. One of the best things about the 6-pack is that EACH WORKOUT IS ONLY 30 MINUTES. And anyone can commit to 30 minutes a day, especially at their house, even in their PJs! J The workouts are easy to follow too! You only need 2 sets of dumbbells (1 heavy, 1 light; how to choose is outlined in the pack), a chair and a mat. Each workout consists of 2 circuits, each of which last 15 minutes. Simply follow the circuit of exercises through as they are laid out, moving quickly from one exercise to the next to get a great cardio, as well as strength workout and boost the metabolism all day long. Start your day off right with a MTFAH workout in the morning before work to stay revved all day! Here is an example of what you can expect:

Purchase your MTFAH 6-pack for only $10 at http://www.MyTrainerFitness.com

Let’s face it, chicken breasts can get old. Dry. Boring.  Recently, we were fooling around in the kitchen and formulated a great– simple and quick!– recipe for some protein pancakes.  They are yummy, and they are ideal for right after a good, hard MGT workout because of the whey protein and oats.  Here is the recipe, let us know what you think!  info@mytrainerfitness.com

Mix the following in a large bowl or mix in blender:

  • 2/3 cup liquid egg whites
  • 2/3 cup unsweetened vanilla almond milk
  • 2 scoops vanilla whey protein powder
  • 2/3 cup dry old-fashioned oatmeal
  • 1/4 cup almond flour
  • 1 tbsp ground cinnamon
  • Dash of nutmeg
  • (Optional- dash of Pumpkin Pie spice)

Blend or mix until smooth.  Spray an omelet pan with PAM and put on medium heat.
Pour batter into pan and cook as one BIG pancake.  Makes 2 large pancakes (2 servings).
Add 2 tbsp Josephs Sugar-free maple syrup and eat!

Coconut oil, flour and milk are all high in saturated fat. Which would normally be a dietary no-no, BUT unlike all other saturated fats, the ones contained in coconut are medium-chained (as opposed to long-chained), and are biochemically dissimilar and thus are metabolized completely different. Luckily, the metabolism of coconut does NOT lead to fat storage as other saturated fats can, but will actually help burn fat, especially in the midsection.

In July 2009, a study published in the journal Lipids showed that supplementing
with coconut oil, as opposed to soybean oil, led to a significant loss of fat in the
midsection for women ages 20-40 years old. Both groups lost weight, as they
were all told to follow a low-calorie diet, however, the coconut oil group lost
significant amounts of fat from their middles, while the other group did not.
How to use: Virgin coconut oil can be used for baking, and is especially great for
cooking at high heats, since it remains stable, while others like olive or canola do
not. Use it in place of others oils to sautée up veggies, grease a cookie sheet
or cook meats on the range. Coconut flour is similarly helpful in fat loss efforts,
and contains a remarkable 5 grams of fiber in only 2 tbsp! Incorporate into baked
goods by substituting half of the called-for flour with coconut flour. At My Gym
Trainer we did something similar while experimenting in the kitchen last week,
and voila!

Here is our own healthy, fat-loss Coconut Cake recipe for you!
A great dessert2-3x/week!

Healthy Coconut Cake
Ingredients:
12 egg whites
8 egg yolks
1 cup coconut flour
1/4 cup coconut oil (melted)
1/4 cup butter (melted)
1 cup water
3/4 cup erythritol (like Zero, get at Whole Foods)
1/4 cup liquid maltitol (like Joseph’s, get at Whole Foods)
1/2 tsp sea salt
2 tsp vanilla extract
1 tsp coconut extract
1 tsp baking powder
Preheat over 350 F, grease a 9×13 pan
Makes 12 servings

• In a medium bowl, beat 12 egg whites (use electric mixer) until it is thick/
foamy and leaves small, soft peaks, set aside

• In a large bowl, beat 8 egg yolks until smooth, then add coconut flour,
melted coconut oil and melted butter, salt, water, erythritol, maltitol, vanilla
and coconut extracts and mix all with a spoon

• Slowly add foamed egg whites (break up into 3-4 separate additions), and
mix with spoon

• Once all whites are mixed in, pour batter into greased up pan

• Bake 40 minutes, or until fork comes out clean in the middle

• Let cool completely and then cut into 12 servings, and serve
Refrigerate any leftovers, enjoy!

Nutrition Facts
Serving Size: 1 piece (makes 12 servings)
Calories: 200
Fat: 13g (10g sat)
Carb: 10g (6.5g fiber)
Protein: 8g

At My Gym Trainer, people tell us all the time that they love to exercise but simply cannot get their diets right.  They say, “I eat pretty good, but I know I could do better” or “Working out is the easy part, I just have such a sweet tooth” or “I eat well but then I see no changes and it is discouraging.”  As exercise enthusiasts, we are sure you can all relate to these—it seems as though as soon as we get our fitness routine on track, our clean diets seem to go out the window—like it’s too overwhelming to do both at the same time!?

Well, we have found some tried and true ways to help yourself stay clean with your diet, all the while getting in your fat-burning workouts at the gym.  Besides, isn’t all that gym time a waste if we do not pay attention to what we are putting into our bodies?  Jill can speak from experience on this one, as someone who doesn’t like to cook.  All it takes is a little prep and planning, and anyone can do it!

  1. Make your grocery list and go food shopping on Saturday.  Get the clean eats (these are Jill’s “staples”, get your own favorite clean foods):
    Ground bison
    Egg whites/eggs
    Chicken breasts
    Spinach
    Asparagus
    Broccoli
    Bell peppers
    Sweet potatoes
    Grapefruits
    Apples
    Frozen berries
    Oat bran
    Unsweetened almond milk
    Almond cheese
    Unsweetened cocoa powder
    Low-sodium salsa
    Raw almonds
    Raw pecans
    Whey protein powder
    Spices like garlic, cinnamon, etc
  2. Take a couple hours on Sunday to cook—the inevitable!  BUT, if you do it right, you should not have to do much cooking during the week.  For example, grill up a pack of chicken breasts, boil a dozen eggs, steam a few broccoli heads and roast a bunch of veggies like onions, peppers and asparagus with garlic.  Sautee a few pounds of ground bison or lean turkey and mix with salsa.
  3. Once you have everything cooked up, portion your food into small “meals.”  For example, take 5 medium Tupperware containers and in each one place 1 chicken breast, 1 serving of veggies and ½ sweet potato.  That way, each meal is reheat and eat.  Or cook up a vat of bison chili and portion it out into small Tupperware containers for reheat.  Divide the 12 hard-boiled eggs and place 3 eggs each in a small Ziploc, for fast on-the-go snacks (you can even peel them first!).  Open up your bag of almonds and place a handful of them each in a bunch of snack baggies for easy snacks, already portion-sized.
  4. Throughout the week, keep it clean by making easy meals like protein shakes, which take less time to make and eat than cereal for the on-the-go breakfasts, and are much healthier.  A few scrabbled egg whites with spinach also takes only a few minutes to cook, and can serve as breakfast, or Jill’s favorite, dinner J With the majority of food already cooked and portioned out ready to be heated up, most of the dirty work is done.
  5. Finally, we know that even the most prepared person may have a time when he or she just does not want to eat what’s in the fridge, no matter how “ready” it is!  In times when you are dealing with sweet cravings (or fat or salt, etc), let yourself indulge in a healthier version.  A bowl of frozen cherries (or blended into a cherry slushie) is heaven.  If fruit just won’t cut it, have a square of dark chocolate or a cocoa drink (2 tbsp unsweetened cocoa powder mixed with hot water and xylitol to sweeten).  As a last resort, have a few bites of a treat or a couple of chips.  But tell yourself that it’s a once-per-week indulgence and the rest of the time, you will eat the clean meals you prepared last Saturday!  Good luck!

A favorite salad from a favorite store, is dandelion salad from Whole Foods Market’s Recipes.

Easy to make and rich in vitamins and minerals, dandelion greens are also relatively inexpensive yet pack a powerful anti-oxidant punch for strengthening the immune system.  A virtual pharmacopeial treasure chest, dandelions are known as a digestive-supporting herb.  They increase bile flow in the liver, which promotes digestion of fats and absorption of fat-soluble vitamins A, D, K and E. 

Dandelion leaves, flowers and even the roots have been used for centuries in herbal teas as a medicinal plant.  Today, dandelion parts turn up in coffee substitutes, and even wine. Dandelions are rich in the minerals potassium, iron, calcium and magnesium.  They contain nature’s highest level of vitamin A, as well as many B vitamins important for energy metabolism.  As with all vegetables, they are a great source of fiber.

Dandelion Greens with Warm Balsamic Vinaigrette
Serves 6 to 8
Make sure to serve these dandelion greens right after tossing them in the warm garlic-infused vinaigrette.

Ingredients
2 1/2 pounds dandelion greens
2 tablespoons extra virgin olive oil
3 garlic cloves, finely chopped
1/4 cup hazelnuts, coarsely chopped
1 tablespoon balsamic vinegar
Salt and pepper to taste

Method
Trim off thickest part of the stems and discard along with any tough leaves. Roughly chop remaining greens and transfer to a large salad bowl.

Heat oil in a small heavy skillet over low heat. Add garlic and hazelnuts and cook, stirring frequently, until garlic is golden. Stir in vinegar and salt and pepper.

Pour hot vinaigrette over greens and toss to combine. Serve immediately.

Nutrition
Per Serving (174g-wt.): 140 calories (70 from fat), 8g total fat, 1g saturated fat, 5g protein, 16g total carbohydrate (6g dietary fiber, 7g sugar), 0mg cholesterol, 290mg sodium
http://www.wholefoodsmarket.com/recipes/recipe.php?recipeId=681

DISCLAIMER:
We’ve provided this special diet and nutritional information for educational purposes. But remember — we’re not doctors and this is information, not professional advice! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information.

CLICK HERE to purchase My Gym Trainer! For more information, visit: http://www.mytrainerfitness.com

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