Week 6 Sexy Abs Cardio Sculpt with Kelly Rowland Challenge & Queen Latifah Show’s Get Healthy Challenge

We made it!  The final week of the 6week Challenge!

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All 6 weeks of the challenge will be accessible on The Hollywood Trainer Blog so you can always start the challenge at any time! The “SexyABsCardioSculpt 5Pack” are the workouts we used for the challenge and they will also be 50% off for all 5DVD’s (CardioKickBoxing, PowerYoga, Bikini Bootcamp, SexyAbs & SexyAbsCardioSculpt) so it’s never too late to start the challenge!

Healthy Living is a way of life and the purpose of the challenge was to give you nutrition/fitness tips, exercise techniques, recipes and motivation.  If you learned one new thing about healthy living then this journey was a success!

As you continue to measure your success make sure you don’t measure your success on the scale alone. Measure your body fat percentage, inches (girth measurements around your waist, hips, thighs, arms, chest) blood pressure, cholesterol levels and Fitness levels (cardio, muscular strength, muscular endurance & flexibility). It’s important to be a healthy weight but your healthy living success is much more than just that number on the scale.

Never stop learning and always remember that Healthy Living is a choice you make every day and it can be accomplished at any budget.

 

Monday

Cardio & Core

3 mile Walk, Jog, Run with 5 – 60sec Sprints & Sexy Abs with Kelly Rowland DVD Love Handles, 6 Pack & Sculpt Chapters.

Nutrition Tip: Waiting until you are hungry to decide what to eat can lead to emotional eating and poor food choices. Plan your meals and snacks for the week.

 

Tuesday

Resistance & Cardio

SexyAbsCardioSculpt with Kelly Rowland DVD & Jeanette Jenkins or your favorite Interval workout!

 Stay committed & consistent and you will achieve your goals.

 

Wednesday

Cardio & Core

Cardio KickboxingDVD Chapters 1-4 (40min) & SexyAbs with Kelly Rowland Tone, Define & Burn Chapters (12min)

Try one of my favorite Green Smoothies: 3 Handfuls of Spinach, 1 Apple, 1 Lemon, 1 inch piece of Ginger, 1 cup of water and 5 ice cubes in any blender.  Strengthens your immune system & gives you a boost of energy and nutrients! Tweet, Instagram or Facebook us your amazing Smoothie Creations!  Tag #SexyAbsCardioSculpt and #QLChallenge

 

Thursday

Total Body Resistance Interval Training

Bikini Bootcamp or your favorite interval training workout that combines cardio and resistance (strength) training.

Happiness Tip: Never give anyone the power to take away your joy.

 

Friday

Flexibility Training

Power Yoga DVD or Stretch-It-Out DVD or your favorite Yoga Class. 

If you get the pins and needles feeling on the arches or bottom of your feet then take some time to stretch out the fascia on the bottom of your feet with a Downward Facing Dog. Your feet will love you!

Yoga Pose of the day: Downward Facing Dog

Saturday

Feed Your Soul!

Do the workout that is going to make you feel GREAT!

Happiness Tip: Don’t give negative people your energy, save it for those who love and appreciate you.

 

Sunday

Rest, Relax & Recover!

Do something that helps you relax and rejuvenate for the week ahead!

 

Congratulations! You made it through the 6week challenge!  You can always refer back to these tips for additional motivation on your healthy living journey!

 

Always remember that if you fall of your workouts & healthy meal plans it’s ok. Try your best not to let 2weeks turn into 2months or 2years and get back on. Healthy living is a way of life! You can do it!

 

Love your support team,

Jeanette Jenkins

Team Hollywood Trainer www.TheHollywoodTrainer.com

Kelly Rowland

Team Kelly Rowland www.KellyRowland.com

Queen Latifah

Team Queen Latifah www.QueenLatifah.com

 

 

Week 5 Sexy Abs Cardio Sculpt with Kelly Rowland Challenge & Queen Latifah Show’s Get Healthy Challenge!

 

Week 5 Workout Schedule, Fitness/Nutrition Tips & Motivation!

 

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Only two weeks left of the challenge and this week let’s focus on consistency. When you are committed and consistent then you will achieve your goals.

After the challenge is over it’s important to accept that healthy living is a way of life. You have to take the time to grocery shop, prepare healthy meals and snacks and workout consistently.

Exercise is free and it decreases your risk of every illness and helps you feel great inside and out! If companies could bottle up and sell the benefits of exercise to you in a magic pill they would. All you have to do is get your body moving and do it on a regular basis! There are so many options from walking, running, cycling, hiking, dance classes, yoga, home workouts like my Cardio Kickboxing or Sexy Abs Cardio Sculpt with Kelly Rowland. The options are endless you just have to find what you love and get moving!

This week I want you to do your very best at being consistent with all of your workouts and make it a priority in your life because you deserve to be healthy!

We want to know what your favorite workout is so tweet, facebook and instagram us @KellyRowland, @JeanetteJenkins, @IamQueenLatifah, @QLShow we can’t wait to hear from you!

For additional tips, motivation & healthy recipes make sure you’re following us all on Twitter, Instagram, Facebook and our websites:

www.TheHollywoodTrainer.com

www.KellyRowland.com

www.QueenLatifah.com

 

 

Monday

Cardio & Core

3 mile Walk, Jog, Run with 4 – 60sec Sprints & Sexy Abs with Kelly Rowland DVD Love Handles, 6 Pack & Sculpt Chapters.

Today we increased the intensity of your walk/jog/run by adding one more 60sec sprint interval! You can do it!

Nutrition Tip: Make sure you keep your snacks under 200calories, it’s all about portion control so you don’t over eat. Remember it is just a snack, you can eat again in 1-2 hours.

 

Tuesday

Resistance & Cardio

SexyAbsCardioSculpt with Kelly Rowland DVD & Jeanette Jenkins or your favorite Interval workout!

Nutrition Tip: When you over eat you stretch your stomach which is made of smooth muscle and this causes you to increase your appetite. Eat until you are satisfied and stop before you are full. You can eat again in 2 hours.

 

Wednesday

Cardio & Core

Cardio KickboxingDVD Chapters 1-4 (40min) & SexyAbs with Kelly Rowland Tone, Define & Burn Chapters (12min)

Today is Smoothie Wednesday! Putting fruits & vegetables into a fresh smoothie or juice is a convenient way to get a boost of nutrients into the body. Tweet, Instagram or Facebook us your amazing Smoothie Creations! Tag #SexyAbsCardioSculpt and #QLChallenge

 

Thursday

Total Body Resistance Interval Training

Bikini Bootcamp DVD or your favorite interval training workout that combines cardio and resistance (strength) training.

 

Confidence looks Sexy on everyone! It doesn’t matter if you are a size 2 or a size 16 it’s always mandatory to love your body. Let us know your favorite body part, Tweet Facebook, or Instagram us and Tag #SexyAbsCardioSculpt #QLChallenge

 

Friday

Flexibility Training

Power Yoga DVD or Stretch-It-Out DVD or your favorite Yoga Class.

Improving the flexibility of your hips and hamstrings can reduce your risk of lower back pain.

Crescent Pose from Yoga is a great hip opener, give it a try!

Meditation Tip: Close your eyes and take 5 deep inhales and exhales. Feel the calmness that comes over your body. Recognize that you own your peace and you can access it at any time. It starts by putting your focus on your breath.

 

Saturday

Feed Your Soul!

Do the workout that is going to make you feel GREAT!

Happiness Tip: Protect your heart, mind and spirit. Everyone and everything does not deserve a front row seat into your life. It is okay to set boundaries.

 

Sunday

Rest, Relax & Recover!

Do something that helps you relax and rejuvenate for the week ahead!

It’s time to plan your workouts & healthy meals for the week ahead! Failing to plan is planning to fail. One week left! You can do it!

Tweet @KellyRowland, @IamQueenLatifah & @JeanetteJenkins and let us know what you did to rejuvenate today!

Love your support team,

 

Jeanette Jenkins

Team Hollywood Trainer

 

Kelly Rowland

Team Kelly Rowland

 

Queen Latifah

Team Queen Latifah

 

Week 4 Sexy Abs Cardio Sculpt with Kelly Rowland Challenge & Queen Latifah Show’s Get Healthy Challenge!

Week 4 Workout Schedule, Fitness/Nutrition Tips & Motivation!

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We’re now at the halfway point of the 6week challenge so take a moment to give yourselves a hand! What have you learned so far on this journey? Have you learned a new recipe, a new exercise or a new mental approach to healthy living?

Adopting healthy living is a journey and the most important thing is that you are learning and growing.

We want to know what you have learned so far so tweet, facebook and instagram us (@KellyRowland, @JeanetteJenkins, @IamQueenLatifah, @QLShow) what you have learned!

For additional tips, motivation & healthy recipes make sure you’re following us all on Twitter, Instagram, Facebook and our websites:

www.TheHollywoodTrainer.com

www.KellyRowland.com

www.QueenLatifah.com

 

Monday

 Cardio & Core

3 mile Walk, Jog, Run with 3 – 60sec Sprints & Sexy Abs with Kelly Rowland DVD Love Handles, 6 Pack & Sculpt Chapters.

Today we’re increasing the intensity of your walk/jog/run by extending the sprint intervals to 60seconds!

Nutrition Tip: To help you satisfy your late night cravings have a cup of calming chamomile tea with lemon.

 

Tuesday

Resistance & Cardio

SexyAbsCardioSculpt with Kelly Rowland DVD & Jeanette Jenkins or your favorite Interval workout!

Nutrition Tip: Hydrate, hydrate, hydrate! The same signal goes to your brain when you are dehydrated or hungry so make sure you are properly hydrated before you start snacking. Half your body weight and drink that number in ounces of water a day. Example: 150lbs drinks 75oz = 4-5small 16oz bottles of water.

 

 

Wednesday

Cardio & Core

Cardio KickboxingDVD Chapters 1-4 (40min) & SexyAbs with Kelly Rowland Tone, Define & Burn Chapters (12min)

Today is Green Vegetable Wednesday! Greens! Greens! Greens! Green vegetables are alkaline and loaded with iron, fiber, vitamin C and phytonutrients that help strengthen your immune system. They are low in calories and loaded with fiber to help you feel full & satisfied! Tweet, Instagram or Facebook us your amazing Green Vegetable or Salad Creations!  Tag #SexyAbsCardioSculpt and #QLChallenge

 

Thursday

 Total Body Resistance Interval Training

 Bikini Bootcamp DVD or your favorite interval training workout that combines cardio and resistance (strength) training.

Love your body & know your body type! All body types are beautiful! Are you a mesomorph (athletic), ectomorph (long, lean), endomorph (volumptious) or a combonation! Tweet Facebook, or Instagram us your body type! Tag #SexyAbsCardioSculpt #QLChallenge

Friday

Flexibility Training

Power Yoga DVD or Stretch-It-Out DVD or your favorite Yoga Class. 

Stretching, meditation & deep breathing helps your body de-stress. Take the time to practice these skills that help you relax.

It’s time to take your measurements and check your progress!

Meditation Tip: You give power to the things you choose to focus on so choose wisely. Everything and everyone does not deserve your time and attention.

 

Saturday

Feed Your Soul!

Do the workout that is going to make you feel GREAT!

Happiness Tip: Learn to say no to the things and the people that hurt you and surround yourself with people that lift you up and encourage you to be better.

 

Sunday

Rest, Relax & Recover!

Do something that helps you relax and rejuvenate for the week ahead!

It’s time to plan your workouts & healthy meals for the week ahead! Failing to plan is planning to fail.

Tweet @KellyRowland, @IamQueenLatifah & @JeanetteJenkins and let us know what you did to rejuvenate today!

 

Love your support team,

 

Jeanette Jenkins

Team Hollywood Trainer

Kelly Rowland

Team Kelly Rowland

Queen Latifah

Team Queen Latifah

 

 

 

Week 3 “Sexy Abs Cardio Sculpt with Kelly Rowland Challenge” & “Queen Latifah Show’s Get Healthy Challenge “

Week 3 Workout Schedule, Fitness/Nutrition Tips & Motivation!

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Allow yourself to enjoy the journey! If you complete 2-3 workouts a week and learn 1-2 nutrition tips to add to your weekly regimen then you are doing a great job!

 

When it comes to healthy living you never stop learning! Every day, every meal & every workout is an opportunity to learn something new to help your body function at it’s best!

 

For additional tips, motivation & healthy recipes make sure you’re following us all on Twitter (@KellyRowland, @JeanetteJenkins, @IamQueenLatifah, @QLShow),  Instagram, Facebook and our websites:

 

www.TheHollywoodTrainer.com

www.KellyRowland.com

www.QueenLatifah.com

 


Monday

Cardio & Core

3 mile Walk, Jog, Run with 5 – 30sec Sprints & Sexy Abs with Kelly Rowland DVD Love Handles, 6 Pack & Sculpt Chapters.

 

Today we’re increasing the intensity of your walk/jog/run with 5 sets of 30second sprints!

 

Nutrition Tip: Fiber helps slow down the absorption of sugar to help you maximize your fat burning & it helps you feel full & satisfied.  Daily Fiber intake: Age 50 & younger 25grams women & 38grams men.  Age 51 & older 21grams women & men 30grams.

 

 

Tuesday

Resistance & Cardio

SexyAbsCardioSculpt with Kelly Rowland DVD & Jeanette Jenkins or your favorite Interval workout!

 

Change occurs outside of your comfort zone. If your workout doesn’t feel challenging then don’t expect it to change your body. Exercise of the day! Ballerina Twist/Sumo Squat with a Twist! Try it!

 

Wednesday

Cardio & Core

Cardio KickboxingDVD Chapters 1-4 (40min) & SexyAbs with Kelly Rowland Tone, Define & Burn Chapters!(12min)

 

Today is Healthy Smoothie or Healthy Juice Wednesday! An easy way to load up on your fresh fruits & vegetables is to throw them in a blender or juicer and make a delicious drink loaded with nutrients! Post your healthy smoothie or juice and tag us with #SexyAbsCardioSculpt & #QLChallenge we want to see your amazing creations!

 

Thursday

Total Body Resistance Interval Training

Bikini Bootcamp DVD or your favorite interval training workout that combines cardio and resistance (strength) training.

 

Nutrition Tip: The average American consumes 3,436mg of sodium a day & 400,000 deaths a year are attributed to high blood pressure. Try to lower your sodium intake to 1500mg of sodium/day by increasing your fresh whole foods & decreasing your processed foods.

 

Friday

Flexibility Training

Power Yoga DVD or Stretch-It-Out DVD or your favorite Yoga Class. 

 

Stretching, meditation & deep breathing helps your body de-stress. Take the time to practice these skills that help you relax.

 

Exercise of the day! Try Pigeon pose from yoga which helps open up the hips and decrease your risk of lower back pain.

 

Saturday

Feed Your Soul!

Do the workout that is going to make you feel GREAT!

 

Visualize yourself achieving your goals. The mind is powerful, what you think, you become.

 

Sunday

Rest, Relax & Recover!

Do something that helps you relax and rejuvenate for the week ahead!

 

It’s time to plan your workouts & healthy meals for the week ahead! Failing to plan is planning to fail.

 

Tweet @KellyRowland, @IamQueenLatifah & @JeanetteJenkins and let us know what you did to rejuvenate today!

 

Love your support team,

 

Jeanette Jenkins

Team Hollywood Trainer

 

Kelly Rowland

Team Kelly Rowland

 

Queen Latifah

Team Queen Latifah

Week 2 “Sexy Abs Cardio Sculpt with Kelly Rowland Challenge” & “Queen Latifah Show’s Get Healthy Challenge “

Let’s keep the good energy flowing!

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 KellyRowlandQLShow

If you’re just joining us that’s okay! It’s never too late to make a change for the better! So jump in and get started!

For additional tips, motivation & healthy recipes make sure you’re following us all on Twitter (@KellyRowland, @JeanetteJenkins, @IamQueenLatifah, @QLShow) Instagram, Facebook and our websites:

www.TheHollywoodTrainer.com

www.KellyRowland.com

www.QueenLatifah.com

 

Monday

Cardio & Core

3mile Walk, Jog, Run with 3 – 30sec Sprints & Sexy Abs with Kelly Rowland DVD Love Handles, 6 Pack & Sculpt Chapters.

Today we’re increasing the intensity of your walk/jog/run with 3 sets of 30second sprints to elevate your heart rate, boost your metabolism and increase your calorie burn. You will also get a boost of endorphins that will help you feel AMAZING!

Tuesday

Resistance & Cardio

SexyAbsCardioSculpt with Kelly Rowland DVD & Jeanette Jenkins or your favorite Interval workout!

By combining Cardio & Resistance training in the same workout you get double the benefits! You boost your metabolic rate & increase your fat burning!

Wednesday

Cardio & Core

CardioKickboxingDVD or your favorite Kickboxing Workout! Switching up your workouts help you avoid plateaus, overuse injuries and boredom. Mix it up!

It’s also Healthy Recipe Wednesday so tweet or Instagram us your favorite healthy recipe! We want to know what you’re eating to stay healthy! #SexyAbsCardioSculpt & #QLChallenge

Thursday

 Total Body Resistance Interval Training

 Bikini Bootcamp DVD: Chisel Camp (30min) & SexyAbsCardioSculpt with Kelly Rowland DVD Chapters 8-12:Super Calorie Burner; Long Lean & Toned; Abs Butt & Thigh Blaster; Ab Smash; Lengthen & Meditation! (33min)

 

Friday

Flexibility Training

Power Yoga DVD or Stretch-It-Out DVD or your favorite Yoga Class.  Flexibility training is one of the most overlooked components of fitness. Cardio & Strength training shorten the muscle fibers leaving them bulky & tight and Yoga and stretching lengthen the muscle fibers and improve range of motion of  your joints and your spine which help you with longevity and every day movement.  Time to take your measurements and check in on your progress!

Saturday

Feed Your Soul! Step Outside your Comfort Zone!

Today’s Feed your Soul Saturday, step outside your comfort zone & try a new workout or sport! When you try something new you learn something new about yourself. Allow yourself to be a beginner. Grab a friend or go alone and make new friends. Try that workout that has always peaked your interest: boxing, racquet ball, yoga, pilates, aqua fitness, tennis lessons, golf, mountain climbing, snowboarding, skiing, dance, cycling, bootcamp! Go for it!

 

Sunday

Rest, Relax & Recover!

Take a Hot Bath with some Epsom salts, get a massage, mediate in nature, go to church with your friends and family. Do something that helps you relax and rejuvenate for the week ahead! Try adding Lavendar or Eucalyptus to your bath or lotions to help you relax.

 Tweet @KellyRowland, @IamQueenLatifah & @JeanetteJenkins and let us know what you did to relax today!

 

Love your support team,

 

Jeanette Jenkins

Team Hollywood Trainer

Kelly Rowland

Team Kelly Rowland

Queen Latifah

Team Queen Latifah

 

7 Day Healthy Meal Plan – Eat Like Your Life Depends On It Because It Does!

 

Eat Like Your Life Depends On It Because It Does!

 

7 Day Healthy Meal Plan

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Healthy Meals

Healthy Meals

Every living cell in your body is made from the food that you eat so eat like your life depends on it because it does!

 

If you consistently eat junk food then you will have junk cells and a junk body. This does not mean that you will be fat or overweight but it means you will have poor quality cells and you will be at higher risk of illness and disease. Eat good quality organic, real whole foods from the earth and lean cuts of meat & organic dairy with no antibiotics or hormones to give your cells the best quality nutrients to build a strong healthy body.

 

Here is a meal plan with a lot of variety so you have options. This meal plan does include meat, dairy and eggs so if you are a vegetarian then you will have to make substitutions to satisfy your needs.

 

If you have a favorite meal or snack you can have that for 3-4 days you do not have to change your meals every day.  You also have to adjust for your own personal likes, dislikes and food allergies. I recommend using all organic foods, farm raised, grass fed and local farmers with no antibiotics, hormones, pesticides or chemicals. To have healthy cells and a healthy body you must eat quality food.

 

Meal Plan based on 1500-2000 calories a day.

Adjust portion sizes so your calorie total fits within your personal daily caloric intake.

To calculate the exact number of calories a day you should be eating to lose weight please use this metabolic calculator.

 

Day 1

Breakfast: Scrambled Egg Whites, Sautéed Collard Greens, Turkey Bacon, Brown Rice, Green tea/w Lemon

Snack: Half-cup of organic low-fat cottage cheese with a half-cup of fresh berries

Lunch: Grilled Chicken Breast/ Garlic Spinach/ Half cup baked yam

Snack: Orange

Snack: Celery and Carrot Sticks with Hummus

Dinner: Albacore Tuna Chopped Salad

Dessert: Honey Dew Melon

Water: Half your body weight in ounces 87ounces = -2.5 liters of Water

 

Day 2

Breakfast: Oatmeal Egg White Breakfast Frittata/ topped w Cottage Cheese, Berries and Apple Sauce and side salad with Lemon & Olive Oil or Low fat Balsamic Dressing

Green tea/w Lemon

Snack: Grapefruit

Lunch: Turkey Chili/3 or 4 multi grain or whole wheat crackers

Snack: Mixed Grilled Vegetables with Olive Oil

Snack: All Fresh Green Juice/Smoothie (2-3 handfuls of spinach, 1 Apple, 1 Lemon, thumb-size of Ginger, ice & water)

Dinner: Asian Chicken or Vegetable Stir-fry

Dessert: Cantaloupe 

Water: Half of your bodyweight in ounces – 2.5

 

Day 3

Breakfast: Veggie Egg White Omelet (Spinach, Mushrooms, Red & Yellow Peppers) Turkey

Sausage Patties/ one slice of Ezekiel bread with all-fruit blueberry jam

Green tea/w Lemon

Snack: Half-cup organic Greek Yogurt with Berries

Lunch: Turkey Ezekiel Sandwich Wrap (mustard, Lettuce, Sprouts, Cucumber, Tomato, Hummus)

Snack: Kale Salad (Dried Cranberries & Walnuts, Olive Oil & Lemon)

Snack: Organic Popcorn (Air Popped)  or Apple / Banana

Dinner: Baked Romano Wild Trout/ Spaghetti squash/ Broccoli Parmesan

Dessert: Mixed Berries

Water: Half of your bodyweight in ounces- 2.5 to 3 Liters of water

 

Day 4

Breakfast: Whole Wheat Breakfast Burrito with Egg whites, Ground Turkey, Tomatoes, Onions & Side Salad

Green tea/w Lemon

Snack: Orange, Apple or Banana (Piece of Fruit)

Lunch: Grilled Chicken/Broccoli Parmesan/ Baked Butternut Squash

Snack: Pita Chips and Hummus

Snack: Super Rich Green Smoothie (3 Handfuls of Spinach, 1 Apple, 1 Lemon with ¼ Lemon peel, 1 handful of Blueberries, 5 Strawberries, 1 Kiwi, 1 cup of Water, 5 ice cubes) in blender or vitamix machine

Dinner: Grilled Halibut with Mango Salsa/ Roasted Asparagus

Dessert: Bowl of Mixed Berries

Water: 2.5 Liters of water

 

Day 5

Breakfast: Millet Porridge with cinnamon flax seeds & mixed berries

(Alkaline breakfast cereal, oatmeal, spelt and other grains are acidic)

Green tea/w Lemon

Snack: Orange Supreme Smootihe (2 cups of carrots, 1 Orange, 1 lemon or lime, 1 thumbsize of Ginger, 1 cup of water, 5 ice cubes)

Lunch: Turkey Meatloaf*/ Sautéed Collard Greens/ Sweet Potato

Snack: Cucumber & Tomato Salad with Feta Cheese, Olive Oil & Lemon

Snack: Smoked salmon/Lemon/ Multigrain crackers Dinner: Curried Chicken Salad*

Dinner: Chinese Chicken Salad*

Dessert: Grapes & Walnuts

Water: 2.5 Liters of water

 

Day 6

Breakfast: Smoked Salmon or Fresh Wild Salmon /Poached Eggs/ Sautéed Spinach  or Side Salad

Green tea/w Lemon

Snack: Piece of Fruit (Honeydew/Cantaloupe/Apple/Orange/Grapefruit/Mango/Mixed Berries)

Lunch: Canned Tuna Sandwich with Tomatoes, onions, Olive Oil & Lemon on Whole Wheat Pita with Lettuce & Tomatoes

Snack: Cucumber/ Carrots/ Celery stalks/ Hummus

Snack: Steamed Broccoli & Red Peppers with Lemon & Olive Oil

Dinner: Baked Lemon Herb Chicken/ Pear Pine Nut Salad

Dessert: Mixed Fruit Salad

Water: Half of your bodyweight in ounces 2.5 Liters

 

Day 7

Breakfast: Blueberry and Banana Buckwheat Pancakes with Organic Turkey Bacon or Turkey Sausage

Green tea/w Lemon

Snack: Two hard boiled eggs, mashed and seasoned with a dash of salt and pepper

Lunch: Turkey Burger

Snack: Roasted Brussel Sprouts with Onions, Olive Oil & Lemon

Snack: Grapefruit 

Dinner: Broiled Lemon Garlic Sea Bass/ Roasted Acorn Squash/ Lemon Green Beans

Dessert: Watermelon or Bowl of Mixed Berries

Water: Half of your bodyweight in ounces 2.5 Liters

 

 My Book “The Hollywood Trainer Weight-Loss Plan” has a 21 Day Meal Plan, an extensive nutrition section and over 87 Healthy Recipes.

 

Meal Plan Macronutrient and Caloric Breakdown

This does not have to be exact, it is just a breakdown to give you a guideline of the amount of calories and macronutrients (Healthy Fat, Carbohydrates & Protein) you should be having per meal.

 

Breakfast: 30grams Protein, 12grams Fat, 40-60 grams Carbohydrates

400-500 Calories

Snack: 14 grams Protein, 6 grams Fat, 20 grams of Carbohydrates

100-200 Calories

Lunch: 30 grams Protein, 12grams Fat, 40-60 grams Carbohydrates

400 -500 Calories

Snack: 14grams Protein, 6 grams Fat, 20 grams of Carbohydrates

100-200 Calories

Snack: 14grams Protein, 6 grams Fat, 20 grams of Carbohydrates

100-200 Calories

Dinner: 30 grams of protein, 12 grams Fat, 25 -50 grams Carbohydrates

300-400 Calories

 

 

Optimal Health Supplement Recommendations

 

1) Multivitamin I recommend an all natural wholefood multivitamin.  Your vitamins should come from Whole Foods.  If the label does not say that it is coming from whole foods then it may be synthetic which is chemically made in a lab and the nutrients do not come from food. Your Vitamins should be ISO9000 certified and NSF Certified. Your Multivitamin should be free of any additives. 

 

All vitamins come from fresh whole, raw foods so the closest to the original form is the best quality for your body. I recommend to juice green vegetables or take a green supplement like Macrogreens.

 

Macrogreens & other green supplements often have the nutritional value of 3-5 servings of fruits and vegetables. They are simply dehydrated fruits & vegetables but read the labels to make sure there are no additional ingredients.

 

2) Probiotics– are healthy bacteria that help protect the stomach, help you with digestion of food and help you strengthen your immune system.  Probiotics are live healthy bacteria that naturally occur in milk and other foods but are destroyed through pasteurization. The healthy bacteria in your stomach gets destroyed when you take antibiotics and you must replace it to strengthen your immune system. (I recommend Bio-K or Udo’s  Probiotics or Kombucha but there are also other great sources)

 

3) Enzymes – enzymes come from plants and are used to help you digest your food and absorb nutrients. (I recommend Udo’s Enzymes or Wholesome Fast Food)

 

4) Omega-3 Fatty Acid – Essential Fat 80% of American’s are deficient. Necessary for proper brain function, building block to many hormones, oxygen transport system to the muscle cell.  (Carlson’s Brand Fish Oil or Udo’s Oil 3.6.9 Blend)

 

 

5 Nutrition Tips

 

1) Prepare Your Meals at Home: Prepare your meals at home and bring them with you. You will be less stressed out and you will save time and money if you plan your meals in advance and bring them with you.

 

2) 3 Servings of Green Vegetables a Day: Have 3 servings of green vegetables a day. Greens help alkalinize the body which means they help strengthen your immune system & decrease your risk of illness and disease. They are also loaded with fiber to help you with digestion and elimination. Greens are also loaded with minerals, vitamins, nutrients and phytonutrients to help all of your cells function at their best.  Green Smoothies and Green Juices can help you increase your green vegetable intake.

 

3) Water: Half your body weight and drink that number in ounces of water a day. If you weight 150lbs you should be drinking 75oz which is about 4-5 small 16oz bottles. Your body weight is 60% water and every living cell in your body requires water to function. Chronic dehydration can lead to acid reflux, heart burn, constipation, poor digestion, headaches, migraines, arthritis, joint pain and much more.

 

4) Green Tea: Have 2-3 Cups of Green Tea a day.  There are antioxidants in Green tea called Catechins that slow down and stop the growth of cancer cells. Many research studies have shown that 2-3 cups of green tea a day can decrease your risk of all cancers. Green Tea also helps alkalinize the body and strengthen the immune system.

 

5) Listen To Your Body: We are all biogenetically unique which means one meal plan does not serve all. One man’s food can be another man’s poison. If you eat a particular type of food and you feel fatigued, bloated, break out in a rash or have indigestion then listen to your body and adjust your meals. Healthy eating is also a journey to find what foods work best with your body chemistry so you can function at your best.  

 

Healthy Living is a choice you make every day and it’s a way of life!

 

 

You can do it!

 

Sincerely,

 

Jeanette Jenkins

President of The Hollywood Trainer LLC.

Holistic Nutritionist

23years of Experience helping people live Healthy!

 

 

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

 

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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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CHOOSING AND LOSING

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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Nutritional Tips for Healthy Skin, Hair and Nails

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 TO EAT

 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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Creating a Healthy Meal Plan

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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Processed Foods vs. Wholesome Unprocessed Foods

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

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.

Why am I eating?

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:

  1. Why am I eating?  (The answer should be because you are hungry, not because you are sad or because everyone else is eating)
  2. What am I eating? (Nutrient rich quality food)
  3. 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)

 

 

Pre-workout meals!

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

5- Kombucha

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

 

Don’t Eat Sugar or Carbohydrates for 2 hours After Your Cardio

 Don’t Eat Sugar or Carbohydrates For 2 hours After Your Cardio Workout – 60-80% of the fuel you use during your cardio workout is glycogen (sugar) already stored in the muscle.  The harder you workout (intensity & heart rate) the more calories you burn and the more glycogen (sugar) you burn.  The 2 hours after your workout is over your body will refuel 50% of the calories you just burned during your workout back into your muscles.  To make sure you refuel with your body fat in this window you must avoid any sugars or carbohydrates.  Your body’s preferred fuel source is sugar so if you drink or eat sugar in this two hour window you’ll refuel your muscles with the sugar instead of your body fat.  Yes you will still burn fat for the rest of the day but the #1 key to fat burning is to keep your blood sugar level low to moderate so your muscles are forced to burn your body fat. Every time you eat a high sugar or high glycemic index meal your body is forced to burn some of the sugar in the blood stream before it can go back to burning it’s body fat.  Most people stay in this high blood sugar state and end up turning the additional sugar into body fat and in the long run become over-weight and diabetic.  This tip always freaks people out but remember the way you eat to lose weight is not the same as an athlete that has to keep their muscle loaded with glycogen.  You eat based on your goals. Weight-gain, Weight-loss and Performance all require different and specific plans. Be careful not to sabotage your fat burning with a high sugar smoothie after your cardio workout.

Limit Complex Carbohydrates and Processed Carbohydrates in Your Evening Meal

Limit Complex Carbohydrates and Processed Carbohydrates in Your Evening Meal- Complex Carbohydrates are the foods that give you sustained energy to get through the day.  Examples of complex carbohydrates and processed carbohydrates are potatoes, pasta, rice, bread, quinoa, oatmeal, pancakes, cereals, beans and risotto.  Your body needs this type of fuel in the morning and afternoon in appropriate portions to give you energy to get through the day.  If you have a medium to large serving of carbohydrates in your evening meal, you usually will not burn it off before going to sleep and it will end up turning into body fat around your belly.  To maximize your fat burning your evening meals should be loaded with vegetables, especially green vegetables (spinach, broccoli, asparagus, kale, collared greens, romaine lettuce, asparagus etc.) and lean cuts of meat or other vegetarian sources of protein.  Be careful not to sabotage your fat burning with an evening bowl of cereal or bowl of pasta. 

Read Food Labels and Ingredients Lists

Read Food Labels and Ingredients Lists

When you go grocery shopping it‘s important to read food labels thoroughly; a lot of nasty chemicals, additives and preservatives can be hidden in the ingredients list.  At first glance, the nutritional information on a packaged product will look fine — no trans fats or only three grams of sugar.  However the chemicals hiding in the ingredients list can still do your body harm.  To give you an idea of what I’m talking about, let’s take a look at the contents of three different kinds of bread, all of which sound pretty healthy: organic whole-wheat, organic sprouted grain, and light whole-wheat.

Whole Foods Organic 100% Whole Wheat (1 slice, 110 calories): whole wheat flour, water, canola oil, vital, wheat gluten, sea salt, yeast, cultured wheat flour, enzymes (wheat flour, enzymes, ascorbic acid)

Food for Life Organic Sprouted Grain Bread Ezekiel 4:9 Low Sodium (1 slice, 80 calories): organic sprouted wheat, organic sprouted barley, organic sprouted millet, organic malted barley, organic sprouted lentils, organic sprouted soybeans, organic sprouted spelt, filtered water, fresh yeast.

Oroweat 100% Whole Wheat Light, (2 slices, 80 calories): water, whole wheat flour, wheat gluten. oat fiber, soy fiber, molasses, fructose, cracked wheat, yeast, salt, wheat bran, nonfat milk, barley, wheat fiber, brown sugar, dextrose, natural flavor, calcium propionate (preservative), rye malt, soybean oil, sodium stearoyl lactylate, mono and digycerides, guar gum, xanthan gum, ethoxylated mono and diglycerides, monocalcium phosphate, soy lecithin, carrageenan gum, propylene glycol, caramel color, ascorbic acid.

Both organic breads only have nine ingredients compared to the 32 ingredients that are in the conventional/non-organic whole wheat light bread.  Think about it: can it really be necessary to add 23 extra ingredients to bread?  The fact is these ingredients are only there to keep expenses for raw materials as low as possible, and to extend shelf-life and increase profits.  Of the three breads examined here, I would definitely pick the Food for Life organic sprouted grain bread—the cheapest and healthiest!  I also understand all of the ingredients, and know that they have not undergone refinement or processing, but are left for me to consume as God intended!

 

The decisions that you make will determine your destiny!

More than anything else, I believe it’s our decisions, not the conditions of our lives that determine our destiny.

—Anthony Robbins

People love to use excuses when it comes to explaining why they are overweight and out of shape: a slow metabolism, a messed up thyroid, a genetic predisposition, can’t afford a gym membership, don’t have day care, have to work, have to watch the kids, bad knee, asthma… the list is endless.  There is no excuse! No matter what your circumstances, there are ways to live a healthy life.  Remember who you are dealing with here!  I was raised in government housing on powdered milk, around lots of impoverished, single moms and battered children—I’ve seen and heard it all!  Yes, there are some stories that are more painful then others, but why make it a competition?  It’s time to take responsibility for your life, and use your experiences to make you smarter and stronger!

My clients who have accepted that they are responsible for their health have a much higher success rate. They recognize that if they had the power to become overweight and out of shape, then they also have the power to turn their lives around.  Those who have not accepted responsibility spend a lot of time making excuses and don’t believe in their own power to change.  They are so busy looking everywhere else for the answer that they fail to look in the mirror.

It’s time to face the truth: no one hid the ingredients list on a box of cookies from you. You chose not to read them.  No one barred you from the grocery store. You chose to eat out. No one forced that soda down your throat. You chose to drink it. And no one cut your legs off. You decided not to use them!

The purpose of getting you to accept responsibility for your state of health is to get you to understand that the same power you used to degrade your health is the same power you can use to improve your health.  The decisions that you make will determine your destiny!

 


 

 

Simple sugars and Complex carbohydrates

The purpose of carbohydrates is to provide fuel and essential nutrients to our body. There are two types of naturally occurring carbohydrates: Simple sugars and Complex carbohydrates.  Simple sugars are what you find in honey, white sugar, brown sugar, milk sugar and some sweet ripe fruits like grapes, apples, fruit drinks and tomatoes.  Complex carbohydrates are also known as starches and they can be found in grains, breads, cereals, pastas, vegetables, rice, peas and beans.

Simple sugars and complex carbohydrates are both used to fuel your brain and your muscles.   One of the general problems with the American diet is that we are choosing the wrong carbohydrates which are nutrient-poor and high in sugar, salt, and calories that do not nourish our bodies.  Carbohydrates that are processed have lost most, if not all of their nutritional value, and are filled with preservatives to prolong shelf life.  I am going to give you a very easy way to decipher what carbohydrates are good for your body and what carbohydrates are bad for your body.   The bottom line is this: you want to avoid processed foods as much as possible, and choose carbohydrates that are wholesome, high in fiber, low in sugar and as close to nature as possible, untouched by man. It really is that simple.  Choose Whole Foods that are natural and untouched by man!

Bad carbohydrate examples are white bread, white pasta, cookies, cakes, deep fried foods, fruit drinks, sodas, high fat milk, high fat cheeses, high fat/sugar yogurts, fried chips and candies and junk food.

Good carbohydrate examples are: fresh fruits and vegetables, whole wheat bread with fiber, whole-wheat pasta with fiber, brown rice, nuts,  beans, high fiber cereals and snacks, brown rice cakes, low fat/low sugar yogurt, low fat milk, and low fat cheese.  Choose carbohydrates wisely, looking for choices low in sugar, low in saturated fat, high in fiber and high in nutritional content (vitamins and minerals). Choose Carbohydrates that are whole and unprocessed.  Don’t give man the opportunity to change the biological structure of your food!  Wholesome, nutrient rich carbohydrates should make up 30-60% of your daily caloric intake.  There is 4 calories in one gram of carbohydrate.

 

My Favorite Cleanse

I recommend all my clients start off with the 9 day Isagenix cleanse. It will help balance hormones, decrease appetite and decrease blood sugar levels.  It will also cleanse the palate so he/she will be able to taste the flavors from fresh fruits and vegetables. The cleanse will load the blood stream and cells with quality nutrients and give a great weight-loss kick start.

Here is a link to my favorite 9 Day Cleanse! It”s called Isagenix http://bit.ly/gDymgl

Eat until you’re satisfied, not until you are full.

PORTION CONTROL:  We Eat Too Much

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.

FIVE WAYS TO ACHIEVE FITNESS SUCCESS

Five Ways to Achieve Fitness Success

by Jeanette Jenkins, Hollywood Trainer

1) Create a Plan. Every success in life comes from an intelligent plan. With a great plan you can get to your goals quicker and with much less stress and heartache.  Every Fitness Plan should include specific workouts and meal plans that are designed to achieve your personal fitness goals: weight-loss, lengthen muscle fibers, run a marathon, sculpt & tone thighs, burn belly fat, relieve lower back pain, compete in a triathlon etc.  To help you design a great plan you should consult with a qualified expert that is trained and educated with your specific goals.

2) Commit & Be Consistent. Yes everyone has days when they don’t feel like getting out of bed but you have to win the mind game.  You will always feel great after your workout is over. The hardest part is getting out of bed. Have a plan so you know what you are getting out of bed for and be accountable to a group, trainer or friend so you will be more committed and consistent. Practice mantra’s and self-fulfilling prophecies. There is power in words. Tell yourself “I am Strong, I Can Do This, It’s time to tap into my Super Powers!”

3) Make the Choice to Make Fitness Fun! If you approach working out and eating healthy as a sad experience and a “pain in the neck” then that is what it will be for you.  You have to make the choice to make fitness fun.  Making fitness fun is a state of mind. Be open minded and look for the positive in this new experience of eating healthy and working out and not only will you enjoy yourself but you will be releasing the happy hormones necessary for fat burning and positive energy flow.  There are many secrets hidden in the activities that you despise. When you change your approach and make the choice to be open minded and try new things with a positive outlook you will receive more than you could have ever imagined.

4) Create a Supportive Environment. Choose to spend your time with people who support and encourage your journey. Create an environment that allows you to be successful. If you cannot workout at home because there are too many interruptions then make arrangements so you can go to the gym for an hour. You must take care of yourself first so you have the strength and happiness to take care of everyone else.

5) Stop Making Excuses and Just Do it! Everyone has a sad story. You don’t have to be a victim of your past and you have complete control of your future.  Push all the excuses to the side and just GET IT DONE!  Less Talking and More Moving! You will feel great!

Why eating right is so important.

The first thing to understand is that you MUST adopt a healthy eating plan in order to lose body fat, feel great and function at your best.  The food choices that you make today will have an immediate and long term impact on your life.  If you continuously choose to eat low nutrient, highly processed foods that have been treated with chemicals for flavor and shelf life, your body will suffer.

Millions of you are suffering from diabetes, high blood pressure, high cholesterol and other health related diseases simply because of making poor food choices on a daily basis.  Many of you then start taking prescription medications to help alleviate your symptoms.  Unfortunately, prescription drugs are not the solution to your problem.  A drug is a foreign substance to the human body and with it you have side effects.  So now you have a health related disease and side effects from the drugs you are using to help you deal with the life threatening symptoms from the disease.  Well for many of you it doesn’t stop there.  Why stop at one health related disease lets go for two or three.  Now let’s go for two or three medications to help alleviate the symptoms of all of those diseases.  You cannot continue to pump your body with drugs to try and cure the diseases that you are creating from making poor food choices.   At what point do you say to yourself “Okay SELF,  what is it that I am doing in my everyday life to cause all of these health related diseases (high blood pressure, high cholesterol, obesity…)”  “Maybe I  should make a change so I can enjoy life and get off of all of these prescription drugs”.  You have the choice!  You can wake up and walk to the park with your grandchildren after a breakfast of oatmeal and blueberries or you can wake up and drive through the fast food window for your value meal breakfast on your way to the pharmacy to pick up your prescription drugs!

I know some of you may think that your body only needs a coffee and your favorite meal to function normally but it actually needs some essential nutrients.  The adult body requires the following Essential Nutrients to live and function normally:

2 Essential Fatty Acids: Omega-6 Fatty acid also known as Linoleic Acid

Omega-3 Fatty acid also known as Alpha-Linolenic Acid

21 Minerals– Calcium, Phosphorus, Potassium, Sulphur, Sodium, Chlorine, Magnesium, Silicon, Iron, Fluorine, Zinc, Strontium, Copper, Vanadium, Selenium, Manganese, Iodine, Nickel, Molybdenum, Cobalt, Chromium

13 Vitamins– Vitamins A, B1, B2, B3, B5, B6, B7, B9, B12, C, E, D and K

8 Essential Amino Acids ( 10 for children and 11 for premature infants) – Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine, Histidine (children), Arginine, (Children), Cysteine (premature infants)

A Source of Energy (Carbohydrates are the cleanest source, Fats, Protein)

Water

Oxygen

Light

We have every nutrient available at our finger tips but yet the health of most Americans is worse then people living in third world countries. Unfortunately many people are malnourished or deficient in several essential nutrients due to:

Poor food choices

Lack of fiber in their refined processed food diets

Drug interferences with metabolic processes

Increased requirement due to life-style, environment, athletic performance, genetics, poor digestion, poor absorption, food allergies, intestinal injuries

Imbalances in bowel flora.

I recommend taking a multivitamin to make sure that you are getting your essential nutrients.  Choosing to eat organic whole foods will give you the opportunity to receive nutritional benefits from phytonutrients, phytochemicals and combinations of nutrients that are still yet to be discovered.  It is the combining of  nutrients in one piece of whole food that can create a magic or healing process that cannot be duplicated in a multivitamin or supplement.  As people continue to discover that the conventional food that they have been eating is slowly but surely killing them then they will be forced to make a change.

Buzz Words

Buzz Words

Light, fat-free, sugar-free, heart healthy, all natural, low sodium, cholesterol free—these are just some of the buzz words and phrases that manufacturers use to make you believe their products are good for you!  It’s up to you to understand what these things mean so you don’t get duped!  The place where you will find the most important information is the ingredient list. Remember, the items that appear at the top of the list are the items that are in the highest quantity.  Therefore if sugar, sucrose, fructose, corn syrup, molasses, high fructose corn syrup or any other “–ose” word is within the top six or seven ingredients, beware and compare.

Compare the ingredient labels on organic items to those on non-organic/conventional food items and you will see a dramatic difference.  Chances are that you’ll recognize most of the ingredients in organic products. They are real foods that occur naturally on earth.  On the other hand, the non-organic food items have ingredients that you probably can’t even pronounce let alone recognize. They are chemical additives and preservatives that your body doesn’t need or want.

Here’s a short glossary of some of the terms you have to be aware of when you’re grocery shopping for a healthy lifestyle:

Light: less fat per serving but a “light” food can still be very high in calories and can still contain chemicals and preservatives.

Fat-free: no fat but look for chemical fat substitutes and sugar content.

Sugar-free: no sugar but may contain man-made chemical sugar substitutes.

Heart Healthy: low in cholesterol and saturated fat, but a heart healthy food can be refined or processed which is still bad for your heart

All Natural: the product is not man-made, but it can still have added chemicals to preserve it

Cholesterol Free: no cholesterol but a cholesterol-free food can still contain high amounts of sugar, sodium, additives and preservatives.

Certified Organic: the only label that guarantees there are no chemical additives or preservatives, although it is still important to read the ingredients so that you find the best brands and products.  Remember if it is wrapped, canned, or in a box it is probably processed. Organic does not mean unprocessed, it just means there are no chemicals.  It’s your responsibility to find the least processed organic foods by choosing items that are high in fiber.

Organic vs. Conventional

Organic vs. Conventional

Organic is a label applied to food that has been grown, harvested and transported without the use of conventional pesticides, fertilizers, sewage sludge, bioengineering, or ionizing radiation.  Organic meat, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones.  Some organic farmers and manufacturers emphasize the use of renewable resources and environmental conservation. Before a product can be stamped with the official organic label, the farms and facilities where the food comes from must pass inspection and receive certification.  If a food bears the USDA organic stamp it is at least 95% organic.  However, not all organic products are marked with this seal, so you must read package labels for chemicals and look out for signs or ask the staff at your local supermarket.  Be aware of the term “natural” which is not the same as “organic,” and that claims such as “free-range” and “hormone-free” can appear on products that are not organic.

Although the USDA makes no claims that organic food is safer or more nutritious than conventional foods, it’s my firm belief that eating organic is better for you as well as for the environment.  I personally follow a diet that is 80 to 90% organic, and not only do I feel great, but I also appreciate the superior quality and flavor of organic foods.  Food and agriculture are big business, and a lot of the things you’re buying in the supermarket have been produced by corporations that care far more about their profits than your health.  Many people wait until they are suffering from cancer, acid reflux, irritable bowel syndrome, diabetes or some other disease before they pay attention to the quality of their food; eating organic is one more way of taking control now, and ensuring you are giving your body top quality fuel.

Choosing and Losing

Choosing and Losing

Let’s start with this simple truth: if you want to lose fat, start feeling great, and functioning at your absolute best, you have to choose to start eating healthier now. Your body requires essential nutrients — vitamins, minerals, essential fatty acids, protein, carbohydrates, water, light, and oxygen – in order to burn fat and perform at its best. 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 choose 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 least worsened by – making unhealthy food choices. Many of these people are also on medication for one or more of these ailments, with each medication 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. That’s right, the solution to our health crisis is at our fingertips – we just have to make the right choices in replace of the overwhelming poor choices we make on a daily basis.

Portion Control: When Less Really is More

Aside from making unhealthy food choices the other main reason we have an obesity crisis is our belief that “bigger is better.”  We just eat too much!    Order an entrée in almost any restaurant and nine times out of ten, it’s big enough for at least two or three adults. (And no matter how big the portion, we have been conditioned from childhood to eat everything on our plates because children were starving in other parts of the world!)    Most of us have no idea what constitutes an appropriate individual serving size, and so have no concept that by eating what’s put in front of us, we’re actually eating way past the point of necessity. When we eat too much, the stomach, which is made up of smooth muscle, gets stretched, and the appetite increases.  So the more we eat too much, the more we will continue to eat too much. Restaurants and food marketers may have skewed our sense of normal portion size but we have to recognize that lack of portion control and emotional eating, can become a cycle that will lead down the same path to poor health.  So the next time you’re served a giant entrée at your favorite restaurant, think of it as your next two meals — eat half and ask for the rest to be wrapped to take home. You’ll get twice the satisfaction!

Jeanette’s Rx

With just a little forward planning you can modify your eating schedule to accommodate six or seven small balanced meals a day, instead of two or three big ones.  Eating smaller meals more frequently will not expand the stomach muscles and will allow for more stable blood sugar levels to reduce the risk of diabetes. You will experience less craving and fewer appetite swings. Plus, it’s good for your metabolism, as it keeps your body’s furnace burning fat all day long, rather than letting the sluggish effects of low blood sugar take over.

Omega-3 Fatty Acids

Omega-3 fatty acids

More than 90% of Americans are deficient in Omega-3 fatty acids, which are an essential fat the body must get from food or in supplement form.  Omega-3s are very sensitive and are easily destroyed by exposure to oxygen, heat and light. To be sure you are getting your daily dose; take a fish oil supplement or a tablespoonful of cod liver oil or 2 ounces of ground flax seeds.. It  is important to note that results from a study of 47,000 men published in the American Journal of Clinical Nutrition July 2004 80(1);204-216  found the ALA (a type of omega-3 fatty acids found in flax seeds and other plants) stimulate the growth of prostate tumors in men.  This does not mean that men should not consume ALA at all but it should not be used as a replacement for fish oil supplements. Scientists also found that fish oils (EPA and DHA) could reduce the risk of total and advanced prostate cancer.  Now it is very clear that only a very small percentage of the omega-3 (ALA) in flax is converted to EPA and DHA.  It is actually EPA and DHA that do the heavy lifting for cancer prevention, not ALA.

Essential Fats

1.  Essential fats, specifically EPA and DHA (found in fish oil supplements and cold water fish), work to keep your blood from getting too sticky, which decreases the likelihood of clots that can lead to heart attack and stroke.  EPA also supports production of hormone-like prostoglandins, which also helps reduce the risk of clotting, and problems that may arise from clotting such as cardiovascular complications accompanying diabetes.  Prostoglandins also help to keep the heartbeat regular, preventing arrhythmia that could lead to cardiac arrest, and they lower excessively high levels of lipoprotein, a very strong risk factor for heart and artery disease.

2.  Essential fats lower blood pressure by producing the kinds of prostoglandins that decrease blood pressure and block the production of blood pressure raising agents.  Essential fats also lower blood pressure by relaxing arterial muscle tone.

3. Essential fats reduce your risk of cancer and other immune system diseases.  Not only have studies shown that Omega-3 and Omega-6 fatty acids from plant and fish oils inhibit the growth of tumors, but they also protect you at the cellular level against toxins by sacrificing themselves to harmful substances that would otherwise damage vital cell structures.  Essential fats can also carry toxins out of your body through the skin, which helps lighten the work of your liver and kidneys, which might otherwise become poisoned.

4.  Essential fats reduce high cholesterol, lowering excessive triglycerides by up to 65%—which is better than any drug—and increasing good HDL cholesterol.  The nutrients found in organic, unrefined essential oils also block cholesterol absorption and re-absorption into the gut.  All in all they can lower your total cholesterol count by up to 25%.

5.  Essential fats aid and improve our digestive systems, acting as anti-inflammatory agents within the stomach and improving gut integrity, which helps prevent leaky gut and food allergies.  They protect beneficial gut bacteria, and encourage the growth of beneficial bowel flora.  And by reducing loss of water through the skin, they make it unnecessary for the body to pull water from the bowel, which reduces constipation and the toxic consequences of colon dehydration.

6.  Essential fats improve all areas of brain function.  Not only do they promote seratonin production in the brain, which decreases anxiety and lifts depression, but they also improve your mental processing, learning skills, visual acuity and color perception.  Further research has also indicated a connection between Omega-3 fats and decreased risk of hyperactivity disorders, Alzheimer’s disease, bipolar disease, schizophrenia, dementia and clinical depression.

7.  For the women out there, essential fats can ease, and often completely reverse pre-menstrual syndrome.

As you can see, the benefits to your health are as many as they are invaluable.  Get the essential fats into your diet, and your body will thank you inside, outside, and for years to come.