The Hollywood Trainer – Jeanette Jenkins – August/September Newsletter

The Hollywood Trainer - August Newsletter
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I’m looking forward to sending you this newsletter once a month to motivate you on your healthy living journey! I’ve learned that it is easier for people to digest little bite sizes of information so they don’t feel overwhelmed. In this month’s newsletter we have provided you with a recipe of the month, an exercise of the month, a nutrition tip and a relax and rejuvenate tip.  If you’ve fallen off the healthy living wagon remember it’s never too late to make a change for the better! You can do it!

Jeanette

Hey Pittsburgh PA! Jeanette will be the Keynote Speaker at the Highmark Fun Fit & Fabulous Conference on August 17th and the Registration is only $20.00! Can you say amazing! Jeanette is looking forward to motivating, inspiring & educating everyone with some great Healthy Living Information! It is already 70% full so if you want to come make sure you register! We are looking forward to meeting everyone in Pittsburgh! Here is the link to register for the event!——>>  http://www.funfitfabulous.com/fff2/registration/index.shtml

WHAT’S HOT

Sweating in Style

Studies have proven that when you look and feel good in your fitness attire you are motivated to exercise harder.  You don’t have to spend hundreds of dollars on a new wardrobe. Start by picking up a few pieces that are comfortable, fit you well and make you feel confident.

The best and longest lasting workout clothes are made with Dri-Fit fabrics that pull your perspiration away from your skin so you don’t feel damp. Many different companies have various names for Dri-Fit material, so it is important to read the tags, which will describe the benefits of the material and clearly state whether the fabric has Dri-Fit qualities.

Exercise of the Month

Medial Deltoid Lifts in a Chair Pose with Side Leg Reach

This single move will tone your Shoulders, Back, Glutes, Abs and Legs.

medial-deltoid-lifts

Cardio Kick Boxing This exercise is from our Cardio Kickboxing Workout. For more great exercise moves like this one click here to download or purchase.Burn 700-1000 calories with this 50 min super fun Cardio Kickboxing Workout. This workout is broken down into 5 chapters so if you are short on time you can do one or two chapters or mix and match your favorites.

Breakfast Anyone!!!

Egg White-Turkey Scramble

Recipe from “The Hollywood Trainer Weight-Loss Plan Book”

This is a favorite breakfast meal among fitness competitors, athletes, and bodybuilders. It is packed full of protein to help you rebuild those muscle fibers and burn fat. 1 serving

  • 4 ounces lean ground turkey
  • 1 fresh basil leaf, chopped, or 1 teaspoon dried basil
  • 1 fresh sage leaf, chopped, or 1 teaspoon dried sage
  • 1 pinch sea salt or Himalayan salt
  • 2 teaspoons freshly ground black pepper
  • ¼ cup chopped onion
  • 1 clove garlic, minced
  • ½ tablespoon olive oil
  • 8 cherry tomatoes, quartered
  • 4 large egg whites, beaten

Using clean hands, combine the ground turkey, basil, sage, sea salt, and pepper in a small bowl. In a medium skillet over medium heat, sauté the onion and garlic with half of the olive oil for 1 to 2 minutes. Add the seasoned turkey and continue to cook, until the turkey is cooked through, stirring constantly. Add the cherry tomatoes and cook for 1 minute. Remove the turkey mixture from the skillet with a slotted spoon and discard any excess fat, wiping the skillet with paper towel. Lightly coat the skillet with the remaining olive oil and heat again over medium. Return the turkey mixture to the skillet, add the egg whites, and sauté for 2 minutes, or until the egg whites are completely cooked.

Nutritional Information Per Serving:
334 calories – 37g protein – 8g carbohydrates – 15g fat – 4g saturated fat – 820mg sodium – 0g fiber

“The Hollywood Trainer Weight Loss Plan” book is packed with over 80 Healthy Yummy Easy-to-Make recipes. Click here to order your copy today.

21 Days to Make Healthy Living a Lifetime Habit

RELAX & REJUVENATE

Today is a great day to clear your mind, own your peace and nurture yourself.
Run a nice hot bath, light some candles and incense, and enjoy being still. Let your mind, body and soul completely unwind.

NUTRITION TIP:
Poaching your fish (Cooking it in water) is the best way to preserve the healthy fats, which are easily destroyed by light and heat.
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The Hollywood Trainer – July/August Newsletter

 

The Hollywood Trainer
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Don’t Delay

START EXERCISING with JEANETTE Today !!!!

We are THRILLED to announce our download store is open and we hope you enjoy the benefits of

  1. Free Shipping
  2. NO international duty and excise fees
  3. Immediate Access to any of The Hollywood Trainer Videos
  4. Environmentally Friendly.  Since no materials are used for packaging or shipping you minimize the adverse impact on the environment.

WHAT’S HOT

START THE SEXY FOR SUMMER CHALLENGE TODAY!

The “Sexy for Summer Challenge” will give you the motivation to help you go hard for 6 weeks!  

All of the workouts in the challenge are also available for immediate download at www.TheHollywoodTrainer.com so if you want to get started you have NO EXCUSES! 6 weeks!Let’s do this! ,You can also substitute the DVD’s with your favorite workouts! The most important thing is that you get it in & stay committed and consistent for 6 weeks!

CLICK HERE FOR THE SEXY 4 SUMMER WORKOUT CALENDAR
https://www.thehollywoodtrainer.com/426/the-sexy-for-summer-workout-calendar/

We want to hear from you! Let us know about your progress with the challenge and get more motivation and tips by following Jeanette on Twitter @JeanetteJenkins
and Facebook.

Meditation Through Visualization

With summer here, it seams perfectly fitting to indulge the mind, body and soul in a meditation exercise that involves visualizing the ocean.

  1. Find a comfortable place to sit and relax. Close your eyes and calm your body by breathing slowly and steadily.
  2. Inhale feel your lungs expand, then exhale feel your body relax.
  3. Close your eyes and hear the ocean rolling in and crashing against the shore.
  4. Visulaize the clear blue ocean, smell the salt in the air.
  5. Feel the healing, invigorating sea air blowing across your skin and the warmth of the sun penetrating your arms, legs and face.
  6. Enjoy this time to relax, be joyous, and continue to breath

Recipe of the Month

Halibut With Mango Salsa

Here’s a great recipe that adds color to your summer BBQ plate! The mango salsa gives great flavor to the halibut (or chicken if you don’t eat fish), and due to the density of the halibut, you will definitely feel satisfied when you are finished eating. 

2 servings

  • 1 large ripe mango, peeled and diced
  • ½ small red bell pepper, seeded and diced
  • 1 medium tomato, seeded and diced
  • 1 whole green onion, chopped
  • 2 tablespoons minced fresh ginger
  • 1 clove garlic, minced
  • Juice of 1 lime
  • 3 tablespoons chopped cilantro
  • 2 (6-ounce) halibut fillets
  • ¼ teaspoon sea salt or Himalayan salt
  • ¼ teaspoon freshly ground black pepper

Preheat oven to 350 degrees Fahrenheit. In a medium bowl, combine the mango, red pepper, tomato, green onion, ginger, garlic, lime juice, and cilantro. Mix well, cover, and refrigerate until ready to serve.

Season the fish filets lightly with sea salt or Himalayan salt and pepper. Place in a nonstick baking dish. Bake for 10 to 12 minutes, or until flesh is white and opaque. Drizzle the mango salsa over the fish and serve immediately.

Nutritional Information Per Serving:
357 calories – 46g protein – 29g carbohydrates – 4g fiber – 5g fat – 416mg sodium

More great recipes for every season can be found in my book, “21 Days to Make Healthy Living a Lifetime Habit”, which you can buy here.

21 Days to Make Healthy Living a Lifetime Habit

NUTRITION TIP:
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!
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Honey-Mustard Lamb Chops

 

Honey-Mustard Lamb Chops

This is a simple recipe and a nice change from the regular chicken or fish meal.  Prepare this the next time you have guests over and impress them with your unexpected culinary skills!  They’ll be even more surprised when they find out that it’s healthy!  Of course that does not mean you can have extra – remember portion control and stick to one serving!

6 servings

2 tablespoons honey

2 tablespoons fresh lemon juice

2 tablespoons orange juice

2 tablespoons minced fresh rosemary
½ teaspoon Dijon mustard
1 teaspoon minced garlic
1 teaspoon onion powder
½ teaspoon dry mustard
6 (5-ounce) lamb chops, trimmed of fat
6 fresh mint sprigs

 

Preheat broiler or grill. In a small bowl, mix the honey, lemon juice, orange juice, rosemary, mustard, garlic, onion powder, and dry mustard to create a basting sauce.  Brush each side of the lamb chops with the sauce and place on broiler pan or grill. Broil one side 5” to 6” from heat for 6 to 7 minutes or until brown then turn chops and brush with remaining basting sauce and broil for another 6 to 7 minutes or until brown. (Grill, basting and turning frequently for about 15 to 20 minutes, or until cooked through.)

 

Garnish with mint and serve.

 

Nutritional Information per serving: 314 calories, 38 g protein, 7 g carbohydrates, 14 g fat, 5 g saturated fat, 104 mg sodium

 

 

 

 

Greek Yogurt Crunch

Greek Yogurt Crunch

Here is another great meal you can take on the go!  Greek yogurt is very low in sugar and high in protein, so it’s a perfect choice for those who are diabetic or for anyone who wants to limit their intake of refined sugars. FAGE Greek yogurt is the brand that I see most often at grocery stores. FAGE is the leading dairy company in Greece (www.fageusa.com).  3 Greek Gods (www.3greekgods.com) also makes organic Greek yogurt.  As a good alternative to low-fat granola and wheat germ use your favorite organic low-fat crunchy cereal.  Remember to look for at least 5 grams of fiber or more per serving.  Nature’s Path is one of my favorite organic cereal brands, and they offer a great healthy selection especially for kids as well (www.naturespath.com).

1 serving

1 cup fat-free Greek yogurt

¼ cup low-fat granola

1/8 cup toasted wheat germ

½ cup mixed berries (blueberries, raspberries, blackberries)

Pour the yogurt into a medium bowl or travel container and top with granola, berries and wheat germ.

Nutritional Information per serving: 335 calories, 30.8 g protein, 49.8 g carbohydrates, 7.5 g fiber, 32.1 g fat, 175 mg sodium

Try this for lunch.

Tuna Pita Sandwich

Tuna is a cold water fish that is packed with lean protein and healthy omega-3 fatty acids that your body cannot produce on its own but must get through food. The brain is composed of more than 60% fat and many brain disorders including Alzheimer’s, depression, memory loss, and attention deficit disorders have been linked to a deficiency in omega-3 fatty acids. Of course you all know the amazing benefits that omega-3 fatty acid fish oils have on decreasing your risk of cardiovascular disease, stroke, blood clots, and certain types of cancer (breast, colon and prostate).  So enjoy that tuna sandwich knowing that you are helping the health of your body!

1 serving

1 (5.8-ounce) can of albacore tuna in water

8 cherry tomatoes, chopped

½ onion, thinly sliced

½ teaspoon ground pepper

½ tablespoon olive oil

1 (6-inch) whole wheat pocket pita

½ cup mixed green baby lettuce

In a small bowl, mix the tuna, tomatoes, onion, ground pepper, and olive oil together.  Cut the pita in half and fill each pocket with ½ of the lettuce and tuna mixture.

Nutritional Information per serving: 477 calories, 51 g protein, 47.8 g carbohydrates, 7.5 g fiber, 8 g fat, 1g saturated fat, 910 mg sodium

Apple Crisp

Apple Crisp

This is a great dessert for the whole family.  You can add a scoop of low-fat frozen yogurt but make sure you add the additional calories to your daily total.

8 servings

½ cup whole-wheat flour

¾ cup old fashioned oatmeal

½ cup packed light brown sugar

1 teaspoon ground cinnamon

½ teaspoon nutmeg

¼ cup chilled unsalted organic butter

6 cups peeled and chopped Granny Smith apples

Preheat the oven to 375°F.  Combine the flour, oatmeal, ¼ cup of the brown sugar, ½ teaspoon of the cinnamon, and the nutmeg in a medium bowl.  Cut in the butter with a pastry blender or 2 knives until the mixture resembles coarse meal.

In a medium bowl, mix the apples with the remaining brown sugar and the remaining cinnamon and place them in a 13” x 9” baking dish coated with cooking spray.  Top with the oat mixture. Bake for about 30 minutes or until the apples are tender.

Nutritional Information per serving: 226 calories, 3.7 g protein, 39 g carbohydrates, 3.7 g fiber, 6.9 g fat, 3.6 g saturated fat

Cranberry Walnut Salad

Cranberry Walnut Salad

This flavorful side salad goes particularly well with chicken, turkey, or a white fish or on its own as a snack.

1 serving

1 cup mixed greens

8 walnut haves, chopped

2 tablespoons dried cranberries

2 tablespoons low fat-feta cheese

2 tablespoons low fat balsamic dressing (Trader Joe’s fat free or Whole Foods low fat balsamic dressing)

Combine all of the ingredients in a small sealable container and shake vigorously until all of the contents are mixed.  Serve with a main dish or as a snack.

Nutritional Information per serving: 190 calories, 17 g carbohydrates, 3 g fiber, 5.4 g protein, 11.8 g fat, 706 mg sodium

Vegetable Tofu Stir Fry

Vegetable Tofu Stir Fry

Tofu is very easy to digest and is an excellent alternative source of protein if you don’t want to eat meat.  Replace the fresh vegetables with a package of frozen pre-cut stir fry vegetables if you’re short on time. You will still get the same nutritional value.  You can also replace the brown sauce with a store-bought Asian marinade or teriyaki sauce, just make sure you read the labels and choose healthy organic marinades that are low in sugar, sodium, and low in calories.

2 servings

1 tablespoon grapeseed oil
½ medium onion, sliced

1 tablespoon grated fresh ginger
2 cloves garlic, minced

8 ounces firm or extra firm tofu, drained and diced into bite size pieces

2 tablespoons rice wine vinegar

1 tablespoon honey or sugar

1 tablespoon low-sodium soy sauce

1 teaspoon cornstarch mixed with 1 tablespoon cold water
2 cups chopped broccoli

1 red pepper, thinly sliced

½ cup thinly sliced jícama
1 ½ cups mushrooms, sliced
½ tablespoon toasted sesame seeds

1 cup of steamed brown rice

Heat the oil in a large wok or skillet over medium heat.  Stir in the onions and cook for 1 minute, or until onions are clear and lightly brown. Add the ginger and garlic and cook for an additional 30 seconds. Stir in the tofu and cook until golden brown on all sides, about 4 minutes.  Remove the tofu mixture from the wok or skillet and drain on a paper towel.

In a small sauce pan, combine ¼ cup of water with the rice wine vinegar, honey or sugar, and soy sauce and bring to a simmer. Cook for 2 minutes and stir in the cornstarch mixture. Let simmer until the sauce thickens and set aside.

Add the broccoli, pepper, jícama, and mushrooms to the large wok or skillet. If necessary, add a teaspoon of oil.  Sauté the vegetables for 2 minutes over medium heat, add the sauce, and cover and cook for another minute or two, until the broccoli is bright green and tender-crisp. Add the tofu and sesame seeds and toss to coat evenly.

Heat thoroughly and serve each plate with ½ a cup of steamed brown rice.

Nutritional Information per serving: 454 calories, 21 g protein, 65 g carbohydrates, 16 g fiber, 15 g fat, 1.6 g saturated fat, 336 mg sodium

Chicken Fajitas

Chicken Fajitas

You can try a different source of protein each time you make fajitas. This recipe calls for chicken but you can also try a lean cut of steak, seitan, or extra-firm tofu.  First start with your favorite and then next time, try something new!  Variety is the spice of life! If you decide to use a prepared marinade, check the ingredients carefully to make sure you are getting too much sugar or sodium. (The nutritional information for this recipe includes the home made marinade.)

4 servings

Marinade

¼ cup white wine vinegar

2 tablespoons balsamic vinegar

¼ cup olive oil

1 teaspoon cayenne pepper, or to taste

3 cloves garlic, minced

¼ teaspoon cumin powder

1 tablespoon freshly ground black pepper

2 tablespoons lime juice

1 tablespoon orange juice

1 tablespoon lemon juice

Filling

16 ounces boneless chicken breast, sliced into strips

1 tablespoon olive oil

1 large sweet onion, sliced into strips

1 green bell pepper, sliced into strips

1 red bell pepper, sliced into strips

2 tablespoons fresh chopped cilantro

4 (6-inch) whole wheat tortillas

Accompaniments

4 tablespoons prepared guacamole or 8 avocado slices

4 ounces fat-free Greek yogurt

8 tablespoons salsa (I recommend Amy’s Organic Salsa, medium)

2 limes, sliced into 8 wedges

For the marinade: In a large bowl mix all of the ingredients until well combined.

For the fajitas:  Marinate the chicken strips for at least 30 minutes. Heat the oil in a very large skillet on high heat.  Sauté the onion and peppers for about 8 minutes, or until crisp-tender, and remove the onions and peppers from the pan and set aside. Add the chicken and all of the marinade to the skillet and cook, stirring constantly, until the chicken is thoroughly done. Put the onion and peppers back in the skillet with the chicken and add the cilantro. Cook, stirring constantly, until everything is thoroughly heated.

Just before serving, heat the tortillas in the oven wrapped in foil for 10 minutes or in a separate skillet for about 30 seconds on each side or until lightly toasted. Place ¼ of the chicken mixture in each tortilla, roll up, and serve with the guacamole or avocado slices, Greek yogurt, salsa, and lime wedges.

Nutritional Information per serving (marinade only): 138 calories, 0.85 g protein, 3.85 g carbohydrates, 13.5 g fat, 1.9 g saturated fat, 340mg sodium

Nutritional Information per serving (includes marinade): 443 calories, 35 g protein, 27 g carbohydrates, 10.2 g fiber, 7 g fat, 2 g saturated fat, 876 mg sodium