Fitness / Health / Nutrition Tips Melissa, Stephanie,Joe, Erik of Austin Texas and Steph of California bay area are certified Houston
Personal Trainers who travels to clients in Spring, Magnolia, The
Woodlands, The Galleria, Tomball, Downtown Houston, FM 1960,Memorial,
The Medical Center and more. Running coach and certified personal
trainer Erik has an office in Austin, TX and personal trainer Steph of the California Bay area coaches volleyball.
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How to keep an accurate food journal and help speed weight loss |
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I have all my Houston Personal Training clients keep a journal of the
healthy food that they eat every day so that I can correct eating choices
and learn how to better assist their workout schedules.By eating lots of veggies and eating the biggest meal at lunch, it is possible to look sexier and have a flat stomach eventually. Often, these
journals are inadequate and do not provide the information I need to
best help them so this article is to help show what is necessary for healthy eating at home or at work. As a Houston In Home Personal trainer, the following
tips will help make the eating journal the greatest asset to you and make personal training even more effective. 
Houston Personal training tip #1)
Put
the time of the day for every item you eat, starting when you wake. You
should have a food item written in your personal training journal every
two to three hours throughout the day to maintain your metabolic rate (the rate your body burns the food back off).
Houston Personal training tip #2)
Write
down sixteen ounces of water before and after every meal or snack that
you eat and add a teaspoon of lemon or cider vinegar to the water if
you want to enhance the fat burning properties. This, of course, means
you have to DRINK the water, and it should end up being one ounce for
every pound you weigh by the end of the day.
Houston Personal training tip #3)
Write
down all the protein you eat and keep in mind your body can't absorb
more than about 32 grams at a time. The protein needs to be spaced out
throughout the day, particularly after you workout, and you should be
taking in at least as many grams as half your body weight..if you weigh
a hundred pounds..this would be fifty grams.
Houston Personal training tip #4)
Write
down at least five servings of raw vegetables and two servings of fresh
fruit. The veggies can be lightly steamed and one serving is equal to a
half cup of veggies or fruit. THIS IS THE MOST IMPORTANT PART OF THIS EATING FOOD LOG..the vegetables CANNOT be skipped
Houston Personal Training tip #5)
Write
down the calories in each item you eat and keep in mind that one pound
is equal to 3500 calories..to lose a pound a week just in eating...you
need to subtract at least five hundred calories a day from your daily
intake.
Houston Personal training tip #6)
Write down the
quantities you eat on every single item, and this includes bites, licks
and tastes. (weight watchers calls these BLT's) Make sure the food
choices are balanced and provide a variety of vitamins and mineral and take a multiple vitamin with an extra magnesium if necessary. Write down two servings of fruit..
Eat as many apples, pickles, grapefruit, watermelon, and veggies as you like during the day..eat steel cut oatmeal with walnuts and soy milk for breakfast every other day and have the biggest meal at lunch and eat either soup or salad for dinner with lite dressing and lots of fresh veggies.
To help with food journaling, Personal trainer Melissa found two sites
of use..fitday.com and Sparkpeople.com Check out these two
free websites.
Photo of Houston Personal Trainer Melissa who does her weight training as consistently as she does her eating journal.
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Last Updated ( Wednesday, 19 March 2008 )
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Good Mexican Food in Houston Texas |
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I Love MEXICAN food! How can I eat it and not gain weight?
Pictured here is a delicious plate of Mexican food at a favorite place
called Los Sombreros in North Houston off Kuykendahl near Louetta. One
of the owners Armando Herrera, pictured below, is also a fit Houston
bodybuilder and soccer player and workout friend of Personal trainer
Melissa. Los Sombreros has become even more popular since Casa
Imperial, off Louetta, closed and is a great place to go to for lunch
or dinner (phone number for Los Sombreros is 281-655-0707).
Houston Personal trainer Melissa enjoys Mexican food like anyone
else and here are her tips for eating out at Mexican food restaurants
and still eating healthy. First of all the salsa is very healthy and
has lots of savory spices but the chips that go with it are not worth
the calories they add to the meal. Ask for a glass of ice water with
lemon at the start of the meal and tell the water to bring the salsa
and leave the chips in the kitchen. The salsa can be added to the food
that comes with the meal. Melissa likes to order the fajitas, beef and
chicken with the onions, peppers and tomatoes and guacamole but go
light on the guacamole and add the salsa to the fajitas. The fajitas
provide lots of protein and the onions and peppers add some tasty
veggies. Do not eat the tortilla or the beans and rice. If you really
want a side dish with the fajitas, then order charro beans instead of
the refried beans because they are much lower in fat.
Armando of Los Sombreros recommends the following dishes: Plato Del
Presidente- grilled chicken breast topped with poblano pepper and
onions with melted Monterey cheese on top with six colossal shrimp,
rice, avocado and charro beans, Taco salad with fajita meat- Juicy
fajita meat served on with lettuce, tomatoes, avocado and sour cream.
The restaurant also has kids meals for about four dollars a plate.
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Last Updated ( Thursday, 13 March 2008 )
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Help I can't lose weight and I have tried everyting! Try reading "Potatos not Prozac" to help ! |
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 "Potatoes not Prozac" is the name of the book Melissa is reading about sugar addictions. As an experienced personal trainer who has had hundreds of struggling women and men attempting to lose weight, Melissa agrees that sugar addictions are at the heart of many failed weight loss attempts. The book is very informative and describes how to detox the body of bad sugar effects by adding vitamins C, B complex and Zinc, since, according to the author, a sugar addiction is VERY similar to an alcohol addiction and these are the necessary vitamins to help the body to heal. According to this book, people with low sugar have low seratonin levels and need to eat protein sources of tryptophan to help raise the seratonin levels naturally instead of resorting to drugs such as Prozac. Any time a more conservative approach to doing something is offered it is always preferred initially in the opinion of this experienced Houston Personal trainer. Also, because sugar is like a drug to individuals who are sugar sensitive, it can also STRONGLY affect their moods and they need to eliminate sugar from the diet just like an alcoholic needs to eliminate alcohol from the diet to start feeling less depressed, more energetic and more clearheaded. The keystone of the program is to add one small whole potato, skin and all to the menu at least three hours after dinner. The fiber and low glycemic index carbs in the potato help keep the blood sugar even throughout the night. Melissa is recommending that all her clients read and incorporate this information into their eating approach to help understand why the weight loss has been difficult in the past. In her case, when Melissa stopped eating sugar and sugary foods, her appetite naturally decreased and her moods improved as well.
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Last Updated ( Thursday, 21 February 2008 )
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Olive oil is not the only healthy oil |
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Did you know that there are heart healthy oils besides Olive oil? Cold pressed flaxseed oil as well as Canola oil and soybean oil are also good because they have the omega three's, according to an article published in fitness magazine.
 Try using cold pressed flaxseed oil mixed with vinegar and spices as a marinade for meat or a salad dressing. It is not only delicious, it helps with digestion and weight loss. Houston Personal trainer Melissa loves trying to help her clients improve their eating and this tip was actually from one of her clients Kim in Conroe!
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Like La Madelines Tomatoe basil soup? Here is a low fat version that tastes amazing! |
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A recent study at the University of Texas "found that female dieters consume an extra 253 calories and 16 grams of fat on the days that they eat out at restaurants". (Fitness Magazine) Personal trainer in Houston Melissa agrees that clients who eat out a lot have a more difficult time losing weight and she encourages clients to start getting in the habit of planning and making their own meals because there is usually a significant calorie savings.
 Also, when cooking at home, high fat ingredients can be eliminated (see tomato basil soup revision below) and can be revised (such as adding pickle relish to tuna salad instead of adding mayo.
If a person has to eat out for their job, one idea is to order a takeout bag in advance and put half the meal in it before eating any of the meal. Also, drinking a big glass of water or drinking a bowl of a broth based soup (as opposed to a cream based soup) before the meal will fill the stomach and make the smaller meal still feel satisfying.
Another idea is to carry a bottle or a package of lite salad dressing in case the house dressing or other choices are high calorie. A salad can be a great choice unless it is doused with a high fat dressing, because some dressings can have 120 calories per SPOONFUL.
Wine or any beverage other than water can make the calories add up fast so water is the best meal drink of choice. And when choosing the meat, Chicken without the skin and fish are usually lower calorie choices when grilled or broiled and not fried.
At Mexican places, salsa is a good salad topping and the grilled onions and bell peppers are veggies that can be ordered with the chicken fajitas. But stay away from the extra tortillas, beans, rice anc chips. At Italian restaurants, the minestrone soup and salad is a good choice as are any pasta dishes with a tomato sauce. (but the portion sizes are still usually large so need to be divided in half.) At Chinese places the steamed veggies are really tasty and the rice tastes good with it as long as it is not the fried rice. At each restaurant, its best to choose one thing to indulge in..be it the bread or chips in the beginning, the soda or glass of wine with the meal, or the small dessert at the end. To stay on top of an eating plan its ok to indulge but each choice needs to be balanced with a healthy choice that still works towards the weight loss goals.
Revised tomato basil soup (tastes like La Madeline's and is a lot less calories because there is no butter or cream..in the original recipe the soup has about 260 calories for a serving and 211 of those calories come from fat...this recipe removes eighty percent of the fat and actually tastes even better than the original because the tomatoes are sweet as if sundried )
In a 400 degree oven on a shallow baking dish, bake 15 quartered tomatoes (do not remove skin or seeds) and about six peeled garlic cloves that have been tossed in olive oil and basalmic vinegar. Bake for one hour and then pour all the tomatoes, garlic and juice into a blender. In a saute pan, saute one large chopped onion in olive oil until onion is clear and add to other ingredients in blender. Also add to blender one large bunch of chopped fresh basil and one cup of low fat milk (and one can of chicken broth which is optional) and about two tablespoons of salt or to taste. Blend until pureed and serve immediately. This is amazing tasting and is easy to fix and gives a POW of nutrition with the garlic, olive oil, basil and tomatoes.
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Last Updated ( Saturday, 12 January 2008 )
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