Posts belonging to Category Weight loss

Trainers meal plan week of June 7th

5:30am            Mini breakfast: ¼ c of dry oatbran cereal, 8oz mootopia skim milk 1 Tbsp flax seed meal and ¼ blue berries 8:30am:           ¼ c of dry oatbran cereal, 8oz mootopia skim milk   ¼ blue berries Plus protein shake: 1 scoop protein and 8oz cold water 10:30am:         ½ c cottage cheese, ½ c berries, 1/4c […]

Another 30 days of clean eating…. Meal plan 6

Breakfast options #1:          Protein Meal replacement , <5g sugar, > 15g protein, >= 200 cal #2:          3oz low sodium, lean deli, warmed on Thomas lite multi grain English muffin #3:          ½ honeydew or cantaloupe w/ ½ FF cottage cheese Snack options: #1:          ½ small turkey sandwich.  1 slice grain bread, tomato, 2 oz lean […]

Stirfry Shrimp & Green Beans

get about 1 to 2 lbs of green beans. clean, dice with large wok, spray pam, add 1 tbsp oil and large tbsp chopped garlic get hot and add beans. cover, stir every min, add tsp of water as needed. when almost done, add 1 lb of cleaned shrimp.. cook hot, toss, cover, toss, cover.. […]

Jasmine brown rice w/ red beans by Round Rock, Pflugerville personal trainer

Using 2.5 c of low sodium broth to 1 c of jasmine brown rice, cook til done. in a large wok, spray pam and 2 tbsp healthy oil. saute 2 gloves of  shallots and 2 tbsp chopped garlic , add rice and drained red beans, season with sea salt… makes approx 8 servings. it will  last all […]

Shrimp Barley Soup… Yumm..

1 tsp olive oil 1/2 chopped onion 1/4 tsp cayenne pepper 3 cloves garlic, peeled 4 cups reduced-sodium chicken broth 1 stalk celery, diced 1…bay leaf 1/4  tsp thyme 1/2 c canned red kidney beans, rinsed and drained 16 large shrimp, peeled, deveined and tails removed 1/3 cup pearl barley 1.ln a heavy soup pot, heat […]

Round Rock Trainer: Fat Loss, Understanding Carbs, types and timing

By Jade Teta ND, CSCS The Carbohydrate Tipping Point has three primary parameters, Amount of carb, type of carb and timing of carbs: Amount of Carb For fat loss, each person needs to find the right amount of carbs that will deliver sustained energy but not slow fat loss. This is different for everyone.  To […]

pflugerville, cedar park trainers meal plan week of April 11th

to stay on track and eat clean, prepare your meals especially dinner ahead of time and save time. This week: 5oz chicken breast cutlets and 4 oz salmon Ronzoni high grain pasta with red beans stirfried in 1 tbsp of coconut oil and 1 tbsp of chopped garlic and sea salt. I made 7 servings […]

Stirfry Red Cabbage

In a wok or large skillet, 1 tbsp coconut oil and  1/2 tbsp olive oil, heat, minced garlic. slice red cabbage thin and pull it apart when oil is hot, toss cabbage in.  stir every min or so, if needed add 1 tbsp water. cover. cooks in 5 to 7 minutes.   It should be soft.

Round Rock, Cedar Park, Georgetown, and Pflugerville Personal Training

Portion Size Estimates Here’s a fast and simple way to know if you’re really eating a single portion. Carbohydrates What it is: As the body’s main fuel source, carbohydrates help build energy for the brain and muscles. Carbs  include whole grain breads, pastas, brown rice, couscous, quinoa and potatoes. Portion Size:  A fistful is equal to one serving of carbs (this will […]

Weekly meal planning: to get lean or lose weight

  Today is Sunday March 13th and i just spend 90 minutes today and 20 minutes yesterday preparing my main meals for the week.   Saturday i cooked jasmine white rice and 6 serving of grass feed chili, lean with some kidney beans and lots of spices for taste. Sunday i cooked 1.5 pounds of shrimp […]