Poaching your fish (Cooking it in water) is the best way to preserve the healthy fats, which are easily destroyed by light and heat.
Staying Cool for Summer
Keeping hydrated during summertime is essential to your overall fitness success. I recommend that you drink half your body weight in ounces (Example: If you are 130 lbs., drink about 65 ounces a day). It seems like a lot, but if you consistently have a regular 16 oz. bottle of water on hand, you’ll reach that goal easily and you will not have any problem getting the proper hydration as the temperature rises!
Let’s start with this simple truth: if you want to lose fat, start feeling great, and function at your absolute best, you HAVE to choose to start eating healthier NOW. Your body requires nutrients– vitamins, minerals, essential fatty acids, protein, carbohydrates, water, light, and oxygen — in order to accomplish your goals.
These nutrients are rarely found in the fast and processed foods that we consume at an alarming rate. Think about how often you settle for a dinner option you know is unhealthy just because it’s easier than cooking up something nutritious. I know, it happens; but if you continue to eat foods that are low in nutrients and high in processing chemicals, flavor enhancers, and preservatives, you’re setting your body up to suffer. Millions of people are living with diabetes, high blood pressure, high cholesterol, and other ailments as a result of– or at least worsened by– making unhealthy food choices. Many of these people are also on medication for one or more of these ailments, with each prescription bringing its own set of side effects and risks. Pumping our bodies full of pills and chemicals as a corrective measure does not address the real source of our health issues– unhealthy food choices resulting in a poor diet. We don’t have to be slaves to a health food store or a highly restricted diet. The solution to our health crisis is at our fingertips.
–Team Hollywood Trainer
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Most of you know the old saying, “You are what you Eat”! Well, it actually has a lot of truth to it. Here are some tips for creating beauty from the inside out starting with what you put into your mouth.
Checklist to Beautiful Glowing Skin and Hair
- Drink half of your bodyweight in ounces of water a day. If you weigh 180lbs you should be drinking 80ounces of water
- Avoid toxins by limiting the amount of junk food and processed food that you eat.
- Increase your intake of organic fresh fruits, vegetables, whole grains/fiber, cold water fish, and lean cuts of meat.
- Consume 1gram of protein per pound of ideal lean body weight.
- Consume Essential Fatty acids Omega-6 and Omega-3 found in organic flax seed oil, walnuts/walnut oil or fish oil capsules daily (essential fats are destroyed with heat). Note:99% of American’s are deficient in Omega-3 fatty acids.
- Consume three times a week cold water fish such as salmon, trout, tuna, sardines, halibut, herring and mackerel (essential fats are destroyed with heat).
- Consume chromium, Vitamin A, zinc, silicon, sulfur, vitamin E and vitamin C through a daily Multivitamin.
- Soaps and skin creams containing neem oil, whose minor ingredients have antiseptic properties that can help keep pores from becoming infected.
- Saunas, exercise, and cold water make skin glow by removing toxins and improving circulation.
- Herbs such as rosemary, chamomile, aloe vera and peppermint are helpful, and neem oil both protects skin and kills virus, fungus and bacterial infections.
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How much Protein do I need to eat?
According to the Food and Nutrition Board of the Institute of Medicine’s RDI you should consume 10-35 % of your daily calories from protein.
To support new muscle growth, while participating in a strength training program several independent research studies conducted by Dr. Michael Colgan, Dr. M. Tarnopolsky and Dr. Peter Lemon suggest a range of 1.7 to 2.4 grams of protein /kg of ideal lean body weight. Since there is 2.2kg in one pound then we can safely average that to approximately l gram of protein per pound of ideal lean body weight. Since protein is the necessary macronutrient required to build and repair muscle tissue which is essential to burn fat, I support a range of 25%-40% of your daily calories from protein.
First you have to decipher your goal or ideal weight. You can use the BMI calculations from your assessment to help you. The weight that you choose should be within a healthy BMI range of 18.5-24.9. Let’s use Nicole, a 5’5 female with a goal weight of 140lbs as an example. Using the BMI calculation in the assessment section or on the www.thehollywoodtrainer.com website you calculate that with a height of 5’5 and a weight of 140lbs is a healthy BMI of 23.3. After Nicole successfully chooses her goal weight, she then has to subtract the body fat to have the ideal lean body weight. Nicole’s body fat is currently 38% and her goal is to decrease her body fat to 28%. Nicole multiplies 140lbs times .28 which is 39.2lbs of fat. Nicole then subtracts the fat weight from the total weight to find her goal lean weight which is 140lbs – 39.2 lbs = 100.8.
Nicole’s goal lean weight is 100.8lbs. Therefore she should be consuming approximately 100grams of protein per day. Her daily protein intake will look like this:
Breakfast: Two free range organic Eggs = 12.5 grams protein, 3 slices of turkey bacon = 7 grams of protein
Snack: ½ cup of non-fat organic cottage cheese =14 grams of protein
Lunch: 4 oz Canned Tuna = 29 grams of protein
Snack: ½ cup of organic walnuts = 9 grams of protein
Snack: 6 ounces of plain non-fat yogurt = 7.5 grams of protein, ¼ cup of All Bran with extra fiber = 1.9 grams of protein
Dinner: 4 ounces chicken breast = 28.5grams of protein, 1 cup of broccoli = 4.6 grams of protein, 1 cup of carrots = 1.7grams of protein
Nicole’s Daily Total of Protein= 115.7 grams of Protein.
There is 4 calories in each gram of protein= 462 calories from Protein.
Nicole consumes 1400-1600 calories a day for her metabolic rate and activity level so that she can lose approximately 2 pounds per week.
Using the 1gram of protein per pound of ideal lean weight, Nicole will consume 29%-33% of her daily calories from Protein.
Remember: A body fat > 25% in males and > 32% in females indicates increased risk for disease, according to the ACSM.
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Tips on creating a Healthy Meal Plan
You must understand that you are literally what you eat. All living cells in your body (skin, hair, internal organs, hormones, blood, muscle, connective tissue, bones, etc.) are made of the food that you eat. If you choose to eat junk food then be prepared to have a junk body.
When it comes to nutrition there’s not a one-size-fits-all plan. Some people are sensitive to gluten, so they have to choose their grains wisely while others have difficulty digesting meat and opt to go vegetarian. You’re all biogenetically-unique individuals and through education, listening to how your bodies feel after a meal and trial and error you will discover the healthiest meals for you.
Two nutrition suggestions I advise are:
1. Have three servings a day of green vegetables, which have proven to be the greatest healers. They are alkaline at the top of the acid/alkaline Ph scale, loaded with phytonutrients that strengthen your immune system, helping you fight off disease.
2. Moderation. For 80 percent of the time, eat organic fresh fruits and vegetables, whole grains and lean cuts of meat that have not been processed, and 20 percent of the time eat whatever you like.
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The term processed food gets thrown around all the time. Do most people really know what processed food is? Why do health experts say to avoid processed foods? How do processed foods make you fat?
Processed food is food that has been altered from it’s natural state. Any food that you can buy in a can, jar, packet or bottle is processed.
There are three big problems with processed food: what is added, what is removed and what is left. Look at every ingredient the next time you pick up a jar, package or bottle and if you don’t know what all of the ingredients are then I highly recommend that you find out more before you put that food into your body.
Additives are used in food to give it a longer shelf life and to make it taste, look and smell good. Additives enable food to sit on a supermarket shelf, or in our cupboards, for several months without going bad. In nature, if a food is left long enough, it loses its nutritive qualities and is no longer fit for human consumption, so it spoils, or insects and bacteria consume it. However, when food is pumped with additives, the insects and bacteria find it too poisonous and toxic; in fact it would kill them if they ate it, so they don’t. Although additives prevent our food from spoiling, allowing us to eat foods that would otherwise have gone bad, they do not help the food retain it’s original nutritional value; often by the time we eat a processed food, it has no nutritional value whatsoever.
Many people say additives are safe, but no one knows for sure. Although many kinds of tests have been done, (on rats and on humans), to establish their safety, most tests are done for just one additive within a given limited time-frame. No tests have been done to establish the effect of combinations of additives over longer periods of time, and we don’t know the lasting effects of consuming huge amounts of additives in the long term.
It has been estimated that we consume about 5 kilograms of food additives, such as preservatives, colors, bleaches, flavors, emulsifiers and stabilizers every year. This not only results in extra work for our body to remove them, but frequently triggers asthma attacks, rashes, respiratory disturbances, headaches, hyperactivity in children, and in some, an abnormal sensitivity to prescribed medications, particularly aspirin.
Apart from what is added to processed food, it is important to consider what is removed: during the processing or “refining” of food, much of the fiber and other nutrients, vitamins, minerals, etc., are destroyed from high heat and irradiation used in the processing. So what is left? Not much. Often the food industry attempts to add some of the lost vitamins and minerals and will label their food as being ”fortified with Vitamins and Minerals” to make it sound good. The truth is that fortifying food will not bring back the phytonutrients and phytochemicals that can only be found in wholesome unprocessed food.
HOW PROCESSED FOODS MAKE YOU FAT
So how does the body metabolize all this processed food? Many processed foods: white flour, white rice, white pastas, white breads, white crackers, cakes and cookies are recognized by the body as sugar because these products have been so highly refined. Therefore when you eat these highly processed foods your blood sugar level goes up and your body releases insulin which basically alerts your body to hold onto it’s fat and burn off the sugar in your blood stream to decrease your blood sugar and bring it back to normal. When this is done repeatedly over and over several times a day you increase your risk of diabetes and metabolic syndrome.
By choosing wholesome foods that have not been highly processed, like brown rice, oatmeal, nuts, beans, fresh fruits and vegetables and high fiber breads, you can avoid many negative side effects from processed foods.
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Portion control is one of the reasons that people become overweight and obese. You do not have to eat until every last bite is cleaned off of your plate. We live in a society that sells the notion bigger is better, most restaurants serve a meal size large enough for two or three adults. When you are eating out, consider the meal that you order is two meals. Eat half at the time you order and wrap up the other half to eat two or three hours later. Your stomach is made up of smooth muscle and when you overeat, it will stretch out and your appetite will increase. You only want to eat until you’re satisfied, not until you are full. If you already have a large appetite, then it’s going to take a little bit more control at the beginning, but it is imperative that you decrease your portion sizes. Don’t eat as if the food in front of you is the last meal you’ll ever have! You can eat again in a couple of hours. Whatever you didn’t finish on your plate will still be there in two hours. Eating 6 or 7 small meals and snacks a day will decrease the number of calories you eat, and increase your metabolism which will help you burn more calories throughout the day.
We eat so that our body can function throughout the day. When people begin to turn to food or alcohol as a crutch to help comfort them when they are upset (turmoil in a relationship, loss of a loved one), depressed (unhappy with themselves) or even happy (celebrations, birthdays, holidays) they become emotional eaters or drinkers. Everyone at some moment has been a victim of emotional eating or drinking.
Emotional eating or drinking needs to be recognized and addressed because when it gets out of control, you can end up overweight, obese, unhealthy and very unhappy. If you’re turning to food or alcohol for any of the reasons listed above, you need to identify the problem. Emotional eating or drinking is a reality to most of us because we are all human—sometimes ice cream does make you feel better! As soon as you recognize a pattern in your behavior, like turning to food or alcohol every time you are sad or overeating or excessive drinking at parties and celebrations, the problem needs to be addressed. Are you choosing to eat or use food to cover up a feeling of emptiness or void in your life? Emotional eaters will use food to try and fill up a feeling of emptiness generated from insecurities, an abusive relationship, depression, and loneliness just to name a few. It is necessary to uncover and treat the root of the problem with counseling or therapy so you can be at peace. Every time you pick up a piece of food, you need to ask yourself a few questions:
- Why am I eating? (The answer should be because you are hungry, not because you are sad or because everyone else is eating)
- What am I eating? (Nutrient rich quality food)
- How much am I eating? (You only need to eat until you are satisfied, not until you are stuffed or overfull, or until everything is off your plate)
If you prefer to eat a meal then you need to give your body at least 45 minutes to 2 hours to digest before training. Below are some healthy meal choices.
45 minutes to 2 hours before a workout to allow Digestion
Breakfast – Pre Meal
1-Freshly Squeezed Green Juice – Spinach, Apple, Lemon, Ginger & 2 Hard Boiled Eggs
2- Greek Yogurt with Mixed Berries & Low Fat Hemp Granola
3 – Veggie Egg White Omelet with A Side Salad & Whole Wheat Toast
4- Oatmeal with Mixed Berries & Walnuts
5- Egg Sandwich or Breakfast Burrito on Whole Wheat Pita
Lunch - Pre Meal
1-Turkey Sandwich on Whole Wheat Bread with Lettuce Tomato & Mustard
2- Grilled Chicken with Sweet Potato and Green Beans
3- Poached Salmon with Butternut Squash & Sautéed Spinach
4-Quinoa Salad with Spinach, Carrots, Pumpkin Seeds, Tomato & Miso Ginger Dressing
If you like to just get up and go then the snack and fluid items I listed below will help energize you for a workout.
15 minutes to 1 Hour Before Training (Doesn’t matter if it is morning, noon or night)
1-Orange, Apple, Grapefruit, Banana, Pear, Melon, Berries
2- Green Tea, Coffee, Espresso
3- Freshly Squeezed Green Juice: Spinach/Kale, Cucumber, Apple, Lemon, Ginger
6- Apple Cider Vinegar Drinks
7- Freshly Squeezed Orange, Grapefruit Juice or Carrot Juice
8- Energy Bar: Gatorade Prime Bar, Cliff Bar with mixed fruit & nuts, Macrogreens Bar (under 250 Calories) with 20-30grams of Carbs
9- Mixed Fruit & Nuts
10- Apple Cider Vinegar Drinks