A Personal Trainers Week of Simple and Tasty Healthy Eating

Ever since I became a personal fitness trainer my clients have been asking me what I eat in a week. Well to be honest it varies and changes from week to week. But to give you an idea I thought maybe I should post one of my weekly plans for you to try of at least give you some good ideas.

Keep in mind that my wife and I typically prep much of the snacks and some meals before hand, usually just after getting groceries which makes our busy week much easier to manage. You will notice I make smoothies most morning, as I get up early and am out the door so it's a convenient way to get in nutrition but if you have more time or can make more time I suggest making something whole food like a veggie omelette or oatmeal and egg whites or something like that.

The system we normally use is the "make double for dinner" so that we can have it again for lunch the next day. So our meal plan day really start the night before.

This should give you an idea but feel free to make equally healthy alternatives to any foods you don't like. (So for example exchange a veggie for a veggie or a fruit for a fruit etc.)

I take the following supplement daily with breakfast

Vitamin D, Omega 3 Fish Oils, Green Supplement

So here is the meal plan

Day 1 Sunday Dinner/Monday Lunch - Montreal Spiced Steak and blue cheese with baby dill potato and a side salad of lettuce radish carrots and celery in a dill and olive oil dressing

Breakfast -Banana and Chocolate whey protein, milk and Greek yogurt shake

Snacks 1 - Banana, Greek Yogurt, Honey, Macadamia Nuts

Snack 2 - Red and Green Peppers and jalapeno jack cheese cubes

Snack 3 (Optional) - Hot cocoa with real Hershey's cocoa and warm milk

Day 2 Monday Dinner/Tuesday Lunch - Mustard pepper chicken breast with cooked pear and fresh avocado and a side of steamed broccoli and cauliflower & mushrooms (mushrooms are for my wife only, mushrooms are gross but mushroom soup is awesome but that's a discussion for another day)

Breakfast - Avocado on whole wheat toast (Thanks client Sarah for that idea) with a mixed berry smoothie OR mixed berry oatmeal

Snack 1 - Apple and shredded coconut

Snack 2 - Berry & Spinach Smoothie

Day 3 Tuesday Dinner/Wednesday Lunch - Lean Ham and Pineapple Kabobs with sweet potato and asparagus.

Breakfast - Pineapple & Raspberry smoothie with unflavored whey protein and handful of almonds

Snack 1 - Almonds and sweet potato bites

Snack 2 - Pineapple & Raspberry smoothie or pineapple chunks and almonds (depends on how much is left)

Day 4 Wednesday Dinner/Thursday Lunch - Lemon garlic shrimp on rice with spinach and beet salad and olive oil and lemon juice for dressing.

Breakfast - Green Tea, honey dew with cocoa powder and pecans & a chocolate whey protein shake

Snack 1 - Cucumber & Beet bites and pecans

Snack 2 - Cocoa powder and honeydew with greek yogurt

Snack 3 (Optional) - Chamomile tea and pecans

Day 5 Thursday Dinner/Friday Lunch - Cajun Steak bites with peppers

Breakfast - Banana and chocolate whey protein shake with milk and greek yogurt

Snack 1 - carrots and macadamia nuts

Snack 2 - peppers carrots and cheese

Snack 3 - warm cocoa with real Hershey's cocoa and warm milk (cocoa has "good mood" antioxidants and warm milk has "good sleep" properties)

That's it. That is the meal plan for the week. What about Friday night and Saturday you say? Simple, One of those nights is date night and we go out and the other meals are spent using up whatever is left in the fridge, since it's all healthy because our home is the "safe" place to eat, we can make all sorts of things with our imagination and Google. Or if it's a "blah" day we just might have soup or one of our go to frozen meals like stew or chili.

Notice how this meal plan started with beef and rotated the protein sources each day? It's a healthy practice to eat a variety of foods and we find that rotating the proteins each day is better on our systems and makes meal planning easy. So this week it was beef, chicken, ham, seafood, beef. Next week we would likely do chicken, ham, seafood, beef, chicken.

On a side note our groceries bill not including non food items or supplements for this meal plan you can expect to pay $90 - $130 for two people depending on produce and meat prices and quality.

I hope this gives you some good ideas in your meal planning efforts.

Robin Mungall has been empowering others to lose weight permanently and live healthy energetic enjoyable lives since graduating from the NAIT personal trainer program 2004. Robin is certified by the National Strength and Conditioning Association (NSCA) and has various other certifications in exercise science and nutrition.

Please visit http://www.rmfit.com for more articles, recipes and more.

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Don't Lose Your Mind - Lose Your Weight

Fantastic read! This book by Rujuta Diwakar, sports science and nutrition expert about losing weight without giving up the food you love to eat is worth a read. I have gone through books dealing on this issue by various authors but I simply fell in love with this one.

I would love to share few simple rules to eating right. What we need to change is not the food but our lifestyle. Eat what you want and shed those extra pounds... isn't this cool! diet-quotes

Few things that need to be kept in mind are:

1 Always eat the moment you wake up: never start your day with tea or coffee.

Simple logic behind this is that the blood sugar level goes down when we sleep and if we have a fruit or something equivalent in the morning it helps to elevate the blood sugar levels. After a little gap you can have that cherished cup of coffee.

2 Eat every two to three hours a day.

In order to increase our metabolic rate eating a small portion from our daily diet is going to help tremendously. If the gap between the two meals is more, then it can be a cause of indigestion and acidity. What we need to do is split our large meal into small portions and have it after two hours gap. Not only will we be having all the nutrients but this also helps in burning the fat.

3 Eating should be directly proportionate to your activity levels.

Fair enough! If we are just lazing around or are doing sedentary kind of work, then we can cut down on the heavy meals instead we can have something light but if we are mentally and physically involved in hectic work then the amount of food we have also needs to be in accordance. The golden rule is never let your stomach feel the hunger pang and also do not cross the line and over eat.

4 There should be a minimum gap of two hours between the last meal and bedtime.

Logically we should have our last meal around 7pm. After that our stomach slows down and wants to relax and proper justice is not done to the food we have. But practically if it is not possible then whatever is the last time for the meal, it would be better if we sleep after two hours of having it.

5 Don't follow those fads of extreme diets - they are not sustainable and just don't work.Anything which we cannot follow lifelong is wrong for the body.

6 All kinds of foods are good as long as you are eating the right quantity at the right time. Never go on a diet, what you need to do is modify your life style.

And last but not the least is that exercise is nonnegotiable. Unless you exercise don't expect to see miracles, despite the good eating habits. Yoga, walking, swimming, dancing, aerobics any kind of exercise for two hours thrice a week is must.

7 Try having your meals on a dining table. Enough of it having slouched on a couch in front of television.

I am personally following these tips and have seen change in my body. Let's enjoy our lives to the fullest by inculcating these valuable tips. Cheers!

Article Source: http://EzineArticles.com/?expert=Ateev_Kapoor

Keto and Low-Carb Recipe Ideas: 5 Delicious Pizzas for Low-Carb and Keto Dieters

You can still eat pizza on the keto diet plan, but it takes a bit of creativity. When dining out, I order a thin-crust pizza, then take my fork and slide all the toppings off the crust. It helps to order a pizza with lots of toppings. Ordering one topping on a deep dish pizza leaves you with very little left to eat.

As with most food options on keto, the best pizza is the one you make yourself. Try the low-carb pizza crust recipe, then use some of these ideas for toppings:

Mexican pizza - Use either traditional (low-carb) pizza sauce or enchilada sauce and top with taco-seasoned ground beef or chicken. Add a bit of salsa, chopped onions, chopped jalapeno peppers, and some hot sauce (Taco Bell hot sauce is the lowest in carbs). For some added flavor, add chopped cilantro. And top with sliced avocado after baking.

Greek pizza - sauce, feta cheese, red onions, olives, and how about some artichoke hearts?

Buffalo chicken pizza - I was thrilled to discover that Frank's red-hot buffalo wing sauce is low in carbs. If you like hot, hot, hot, use chopped grilled chicken, some onions, crumbled blue cheese, and the buffalo sauce to make a zesty pizza. Don't forget to drizzle a little blue cheese dressing over the top.

Indian pizza - There's a local restaurant nearby that specializes in Indian pizzas, which gave me the idea of making my own. If you choose to make this delicious option, you could use a packaged Indian food seasoning for chicken on top of the low-carb crust and add some veggies. If you want to start from scratch season some chicken with traditional Indian spices, like masala, curry powder, cumin, and any other spicy Indian seasonings you can think of. Add veggies, if desired.

Alfredo pizza - Use a keto diet-friendly Alfredo sauce or just spoon some out of a jar. Top with chicken or shrimp, plus garlic, parsley, Roma tomatoes - and extra parmesan cheese if you'd like.

Of course, you can have all the traditional pizza options:

Meat lovers - Pepperoni, sausage, bacon, pork, whatever you'd like. All these are very low-carb options

Veggie lovers - Mushrooms, onions, tomatoes, all types of peppers, artichoke hearts... you name it, it'll taste great.

Three (or four, or five) cheese pizza - Try feta cheese, blue cheese, goat cheese, cream cheese or any other tangy cheese, in addition to -- or in place -- of the traditional shredded mozzarella. (Remember, many low-carb crusts are also made out of cheese. You may want to be careful of overdoing it!)

Once you have a good low-carb crust, the topping ideas are endless. Keto dieters have lots of options. The only limit is your imagination.

The ketogenic diet is a healthy option for anyone who wants to lose weight. Visit the Healthy Keto website, a valuable resource where keto dieters can access meal ideas and keto diet facts.

For plenty of delicious keto and low-carb recipes, keto snack ideas, resources, and advice, visit the http://healthyketo.com website.

Article Source: http://EzineArticles.com/?expert=Katherine_Palmer

6 Tips for You to Stay Healthy After 40

6 Tips to Stay Healthy After 40

Hello dear friend!

I know weight loss is hard after 40 because of a series of changes that affect our bodies. These changes certainly affect our digestive system, metabolism rate, hormones and other body functions.

You are in your 40s, I know you have business responsibilities, growing children, old parents are with you but still you cannot put aside your health.

Think about the long-term.

You will have to take care of your health. These are the 6 pieces of caution.

Consult your doctor

Consult your doctor every three months. If possible have a monthly check up. Take care of your eye sight. Check your blood pressure, blood sugar and cholesterol level.

These steps will help you keep up with your health.

Exercise

After you are 40 years old you will be losing 1% of muscle mass every year. Losing muscles will result into a slow metabolism rate.

Do some exercise to boost your metabolism rate and to gain muscles.

I want to suggest this exercise to you.

At least 3 times a week I go to a nearby park and do this exercise. If park is not available use your room, T.V lounge and stairs.

I run there for 15 minutes. 5 minutes to warm up my body, next 5 minutes to speed up my heart beat and the last 5 minutes to slow down.

This exercise has a great impact on my body. As I do it early in the morning, I am fresh and energetic throughout my daily activities.

Stop blaming hormones

I know hormones contribute toward weight gain. But blaming hormones is useless. We will have to do something about them.

Exercise regularly. Eat a balanced diet. Be conscious about your health but don't stop your efforts.

Be positive

Research shows that most diseases are the result of stress and tension. I want you to avoid stress. Try to feel good.

Stay close to your religion or spiritual activities. Take a warm shower. Smile please. Smiling is good for a good health.

Add the sweetness of smile into your daily life.

Take a good sleep

Good sleep is necessary for a long and healthy life. God granted us night so that we can relax and enjoy.

Lack of good sleep has a direct connection with weight gain.

Two hormones named as Leptin and ghrelin controls hunger and satiety. Sleeping less disturbs the working of leptin and ghrelin.

If you sleep less than 8 hours it will result into stress, anxiety and diabetes.

Magic pill

What is a magic pill? It is a natural element that will give you essential vitamins without having you gain weight.

Do you know the ingredients of this magic pill?

Fruits, vegetables, nuts and water are the key ingredients of a magic pill.

Water is the most important element to aid you in weight loss. Remember to drink 8 to 12 glasses of this pure drink every day.

Thanks for reading.

I am a weight loss expert.

For free weight loss guide and information please visit my blog at http://www.Dieting1weightloss.blogspot.com

Article Source: http://EzineArticles.com/?expert=Jenny_J_Robert