What do you eat?

Yes I'm a personal trainer. No, my diet is not perfect. I've found some very basic foods that work for my lifestyle and palate and hope you can find a few that work for you too! Here are my go-to choices for daily eating:

Breakfast

Oatmeal

• 1/2 cup uncooked Oatmeal (Trader Joe's)
• Sprinkle some cinnamon, add a small handfull of almonds, walnuts, and/or berries.

Yogurt

Be sure to choose one:

• With "live active cultures" (it will list them on the list of ingredients)
• Without any added real or artificial sweeteners
• If you also enjoy Greek style yogurt, make sure you're getting the real deal instead of regular yogurt with added thickeners/emulsifiers (such as cornstarch)
• Invest in organic if you are able
• My favorite brand is Fage 2%, but the fat free TJ's brand is great, too
• Although it's more cost effective and environmentally-friendly to get a larger container, I get single-serving cups because they allow me to grab-and-go with the right portion

Hardboiled eggs

• Put eggs in a pot and cover with water. Add a splash of vinegar (helps make peeling easy). When water reaches boil, turn off burner and cover. Let sit for 10 minutes, then rinse with cool water - can be eaten right away or stored for a few days.
• Eat as breakfast, or slice and add to salad for lunch or dinner

Berries!

• Preferably organic
• Fresh or frozen
• Add to Greek yogurt, or oatmeal, use in smoothies

Lunch and Dinner

Salad

Most of my lunches have a base of salad (so often, that a coworker gave me the nickname "Fresh Choice")
I always add a significant source of protein (fish, chicken, beef, eggs, etc), and some fat (olive oil, avocado, cheese) so that I feel satisfied for a few hours.

• Each week, choose different vegetables to keep it interesting - tomatoes, broccoli, green onions, sugar snap peas, carrots
• Make a few salads in Tupperware at the beginning of the week, then add protein and dressing for a quick meal.

Salmon

• Excellent source of protein and healthy fats (Omega-3 fatty acids)
• Frozen salmon, preferably wild (pictured is from Costco, but Trader Joe's has some great prices, too
• To cook:
• Thaw in fridge for about 8 hours, pat dry with paper towel, sprinkle with salt and pepper
• Heat olive oil in skillet on medium, cook salmon skin-side up first, for about 3-5 minutes, depending on thickness. Flip to skin side down and continue until cooked through to your preference
• Dill goes really well with salmon

Canned tuna

We don't always have time to cook (or shop for fresh ingredients), so keeping canned tuna on hand is a good move. Costco has the Wild Planet brand that uses wild-caught tuna and reasonable prices.

• Add to salads
• Make tuna burgers:
• Mix with finely dices onions, peppers, 1 egg, and quinoa or breadcrumbs, form into patties
• Heat olive oil in skillet on medium
• Brown and heat through on both sides so egg cooks fully

Organic, grass-fed beef

• Grass-fed beef has higher amounts of the Omega-3 fatty acids
• Saturated fats are not unhealthy, as long as you are eating them in proportion to mono- and poly-unsaturated fats found in mostly plant sources
• Make hamburgers with your favorite seasoning and use a sturdy lettuce leaf for the bun; top with tomatoes and a pickle slices
• Tacos:
• Thinly slice and saute' vegetables (an onion, or a few bell peppers - I like zucchini too!)
• Add beef, browning until barely cooked and seasoning (I like about 1/2 of the Trader Joe's seasoning packets)
• Add 1/2 can of tomato paste, or 1 can salsa, or 1 can tomato sauce; add water if needed
• Continue to cook through until sauce is thickened an beef is fully cooked
• Put on top of a salad and sprinkle with cheese, or add avocado
• Make Romaine or a sturdy lettuce leaf into taco shells
• Use a whole wheat or sprouted wheat tortilla

Roasted chicken and veggies

• Preferably organic
• Use a variety of cuts over time (you don't always have to eat just the breast!)
• To make several meals ahead of time:
• Line large roasting pan with aluminum foil
• Chop vegetables (or spread out frozen, pre-cut vegetables) and lay out onto pan in one layer
• Place thawed or fresh chicken on top of vegetables and drizzle olive oil on top
• Sprinkle with salt, pepper and any other herbs you prefer (parsley, sage, rosemary, dill, etc.)
• Roast in pre-heated oven at about 375-425 degrees for 20 minutes to 1 hour, depending on the amount and thickness of the chicken and vegetables
• Let cool and portion out into individual servings for the week.

Splurges

So, if you eat well 80-90% of the time, it's ok to indulge, even if you are on a weight-loss plan (your indulgences just need to be a bit smaller and spaced out).

If you're going to indulge, eat high-quality ingredients. Think ice cream made with organic, whole cream, real sugar and real vanilla flavor, not fat-free, sugar free "healthy" frozen yogurt loaded with fake crap. You will feel more satisfied and won't need as much.

Dark chocolate is especially nice - I like to make a bowl of fresh berries, topped with yogurt or home-made whipped cream, and sprinkle it with finely chopped dark chocolate.

Split a favorite meal or dessert and you won't be tempted to eat more than you really need to get the satisfaction.

Plan your splurge rather than constantly giving in "just this one time" since we are bombarded with daily indulgences. There will be another time you can eat a cupcake your coworker brought in "just because", but if it's your birthday, and you've planned to have one ahead of time, do it!

Welcome!

Thank you for coming to my blog - I hope to inform, entertain, and engage you in the pursuit of a healthy, happy lifestyle!

Personal Training is my passion. After several years working in the corporate world, I decided to give up my job and pursue a career in fitness.

Growing up, I enjoyed horseback riding, track and field, and then played on a women’s rugby team in college (much to the dismay of my very worried mother!).

After graduating from San Jose State University with a BS in journalism, I began working for a higher education textbook publisher. Going from a very active lifestyle to sitting at a desk for 8 hours a day had taken its toll – I gained weight and lost my energy and self-esteem.

 A coworker introduced me to Tae Bo ® Fitness kickboxing and I began running. As the pounds came off, I discovered my true calling – my friends, family, and coworkers asked me to train them and help them with their own fitness journeys.

After work and on the weekends, I studied, trained, and earned certifications as a Tae Bo Fitness ® Instructor and as a Personal Trainer with the American College of Sports Medicine. For several months, I negotiated contracts in an office by day and taught kickboxing and Personal Training by night – I was leading a double life!

I decided to take a leap of faith and accepted a full-time Personal Trainer position with Equinox in San Mateo and haven’t looked back – I consider myself very lucky for making this change!