Walk and Jog Workout Program

Walk/Jog Program

You don’t need any equipment.  All you have to do is go out the front door.  You can do these Cardio Workouts on a treadmill, outside at the park, on a school track, around a football field or along the streets in your neighborhood.  Just make sure whatever location you choose that it is safe and convenient.  The amount of calories that you expend from this workout will vary from individual to individual depending on your level of fitness, height, age, weight, gender, genetics, metabolic rate and body fat percentage.

The Calorie expenditure range for a 30 minute Power walk/ Jog is approximately 250-350 calories and for a Jog/Run/Sprint is approximately 350-500 calories.  As you can see the range is quite large.  I recommend that you use a Heart Rate Monitor while you are doing your workouts so that you can get a better estimate of your calorie output.  The Heart Rate Monitor will also help you recognize when you are slacking off so you can pump up the energy and put in 100% effort.  Take away the guessing game and get a Heart Rate Monitor.

Level 1

Power Walk 5 minute warm-up

20 minute Power walk

Cool Down 3-5 minutes

Level 2

Power Walk 5 minute warm-up

6 Intervals 60-90second Jog/ 3 minute Power Walk

Cool Down 3-5 minutes

Level 3

Power Walk 5 minute warm-up

6 Intervals 2 minute Jog/ 2minute Power Walk

Cool Down 3-5 minutes

Level 4           

Power Walk 5 minute warm-up

6 Intervals 3minute Jog/ 2 minute Power Walk

Cool Down 3-5 minutes

Level 5

Power Walk 5 minute warm-up

7 Intervals 3 minute Jog/ 1minute walk

Cool Down 3-5 minutes

Level 6

Power Walk 5 minute warm-up

4 intervals 5 minute Jog/ 1 minute Power walk

Cool Down 3-5 minutes

Level 7

Power Walk 5 minute warm-up

2 intervals 15 minute Jog/ 2 minute Power walk

Cool Down 3-5minutes

Level 8

Power Walk 5 minutes warm-up

Jog 30 minutes

Cool Down 3-5 minutes

Level 9

Power Walk 5 minute warm-up

4 Intervals 5 minute Jog/ 60 second Run/Sprint

Cool Down 3-5 minutes

Level 10

Power Walk 5 minute warm-up

4 Intervals 5 minute Jog/ 90 Second Run/Sprint

Cool Down 3-5 minutes

Level 11

Power Walk 5 minute warm-up

4 Intervals 5 minute Jog/ 2 minute Run/Sprint

Cool Down 3-5 minutes

Level 12

Power Walk 5 minute warm-up

5 Intevals 5 minute Jog/2 minute Run/Sprint

Cool Down 3-5 minutes

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Rest~ Relax and Rejuvenate

Rest, Relax and Rejuvenate

             Learning how to slow down and take deep breaths will help you to relax.  Have you ever noticed that when you are experiencing anxiety, stress, or anger, you usually have a shallow quick breath, whereas when you are sitting by the ocean watching the sunset or resting on a massage table your breath is deep and slow? Taking deep breaths can help your body slow down and relax.

Eastern philosophies of health and well-being emphasize the balance of an invisible vital energy in the body, known as qi, pronounced chee.  When a person is healthy, qi flows smoothly along channels in the body known as meridians.  The flow of qi depends on the balance of two complementary yet opposing forces: yin and yang.  When yin and yang are imbalanced in the body from stress, inactivity, anxiety, poor eating habits or spiritual neglect, energy flow through the meridians becomes blocked and causes symptoms of illness.

Go through the following steps to experience the calming effects of deep breathing:

1.  Find a comfortable place to sit: chair, floor, yoga mat, pillow, or bed.

2.  Close your eyes and place your hands on your stomach and take a nice deep breath in; feel your diaphragm expand as your lungs fill with air. Exhale and empty all of the air out of your lungs.  Feel a sense of relief in your mind and your body with each exhale.

3.  Try to keep the air movement slow and continuous.

4.  Try not to hold your breath; instead, gradually build up the length of each exhalation until you have reached 6 or 7 seconds.

5.  Think of each exhalation as a release of the negative energy, stress and anxiety out of your body and into the universe, leaving you the opportunity to rebalance the energy within your body.

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Expand Your Horizons

Expand Your Horizons

Variety is the spice of life and trying something new takes self confidence and courage!  Trying new activities is a great way to break a rut if you start to feel bored or uninspired by your workouts.  Be courageous and add a new activity to your life.  Here are some things you can try:

1.  Join a club: running, swimming, triathlon, skiing, hiking, surfing, rock climbing, tennis, squash, badminton, golf, soccer, football, basketball, marathon, rowing, boxing, martial arts.  There are all kinds of sporting clubs that are very social and welcome people at all levels of fitness.  This is a great place to meet new people or families that are interested in active living.  Many of these clubs have specific beginner programs so don’t be scared to get involved!

2.  Take a class at a private studio devoted to yoga, Pilates, martial arts, indoor cycling, or dancing.

3.  Take a private lesson in something new to decrease your fears and see if you would like it!

 

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High Intensity Doesn’t Mean High Impact

High Intensity Doesn’t Mean High Impact

High intensity is a term used to describe a workout that is very challenging.  A high intensity workout will push you to your limits and you will be working at a heart rate above 75% of your max for most of the session.

High impact describes the amount of stress a workout will put on your joints. High impact activities are those that have you jumping or taking both feet off of the ground at the same time, things like running, jumping jacks, jump squats, jump lunges, tennis, basketball, running stairs, sprinting, some dance moves, some kick boxing moves, some aerobic dance moves.  It is not safe for someone who is overweight to participate in high impact activities, but this doesn’t mean that overweight people can’t get a great workout.  There are many types of workouts that are high intensity but low impact, such as swimming or cycling. So don’t confuse intensity with impact.  If you are very overweight it is best to decrease your body weight and strengthen your joints with low impact activities and strength training before moving into the high impact exercises.

Always exercise smart. You don’t have to jump up and down to get an effective workout. You have the power to control the impact and intensity of your workouts so you are getting the best results for you!

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I CAN DO IT!

Creating a Self-Fulfilling Prophecy

A self-fulfilling prophecy is a prediction you make that becomes true simply by virtue of the fact that you believe it — and keep believing it — until it happens.  The person who says, “I never win anything,” never does win anything. The person who expects never to find a good relationship ends up alone because she’s too busy feeling negative about relationships.  Now is the time to believe in you.  There is power in thought and word. And it’s time to release the expression of your self-fulfilling prophecies into the universe so that they will become a part of your reality.  I want you to say right now, out loud, “I am going to change my life, my body, my mind and my soul by adopting healthy habits.  I can do it!  Watch me flourish, watch me succeed, this is going to happen!”  I want you to say the words, “I can do it!” at least ten times a day from now on.  It may sound too trite, but trust me, if you keep saying it, it will become true.

Next I want you to write the statement, “I can do it!” on ten post-its or small pieces of paper — and feel free to add any encouraging words of your own.  Put one of these notes on the fridge door, on the dashboard of your car if you have one, on your night stand, by your mirror, in your wallet, in your journal, in your bible or other spiritual book, on the back of your cell phone or PDA, in your top drawer at work, and anywhere else you’ll see it. These words of encouragement will remind you throughout your day that you are going to reach your goals.

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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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Ten Things to Keep You Going

Ten Things to Keep You Going

It’s a tough world out there and everyone needs to find sources of inspiration to fight off the demons.  Before you get started with your day, get out your journal and make a list of ten things that you can use as sources of joy and motivation. Whether it’s a favorite saying, a photo, a person, or a place that you love, your list should include things that nourish and inspire you both mentally and spiritually.  When you’re having a tough day and you need that extra spark to get yourself ignited, you’ll want to come back to this list — so make it a good list! (You might also want to hang this list on your refrigerator or bulletin board as a daily reminder.)

 

Jeanette’s Top Ten List for Motivation and Inspiration

1. Going to church on Sunday or Bible Study during the week

2. Music: A great playlist with my favorite songs

3. Time with family and friends — having fun, talking on the phone, or emailing.

4. Reading self-help books: The most memorable for me include Seat of the Soul by Gary Zukav; Creating Affluence and The Seven Spiritual Laws of Success by Deepak Chopra; The Four Agreements by Don Miguel Ruiz; and Battlefield of the Mind by Joyce Myers

5. Walking, hiking, and playing with my dogs

6. Being close to nature: the ocean, trees, birds, flowers, and animals

7. Taking a yoga or dance class

8. Reading quotes or prayers such as the Serenity Prayer: “God grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.”

9.  Contemplating passages from the Bible. Among my favorites: “Do nothing from selfishness or empty conceit, but with humility of mind let each of you regard one another as more important than himself; do not merely look out for your own personal interests, but also for the interests of others.” Philippians 2: 3, 4

10. Reading to discover new ideas and get information I can use in my own life and teaching.

 

 

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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5 Moves To Blast The Belly Fat

5 Moves To Blast Belly Fat

Yes, you do have to eat healthy to burn the fat off of your belly. You must have more calories going out and fewer calories coming in. There are 3,500 calories in one pound of fat, so you need to be eating 500 fewer calories (calorie negative) than what you burn daily (daily active metabolic rate) to lose one pound of fat a week.

If your daily active metabolic rate is 2,500 calories per day, then you should be eating 2,000 calories a day to burn off one pound. of fat in a week. You can use ( this metabolic calculator ) to calculate your daily active metabolic rate. Then subtract 500 and that will be the number of calories a day you should be eating so you can lose one pound of fat a week.

The truth is you also need to be doing core exercises, because it’s the synergy of a great training program and a great meal plan that delivers an incredible core and defined abs. Core focused cardio, total body toning and specific core defining exercises will absolutely help you blast the fat off of your belly.

The core is a group of muscles just like any other area in your body, and you must train them if you want them to improve with better strength, tone, endurance and flexibility.

Here are five core exercises from my “Blast the Belly Fat” DVD that will help you create a strong, toned & flexible core. Do them in a circuit format and repeat them three to five times for an incredible core-focused total body workout.

These moves are intermediate to advanced and they are guaranteed to deliver results. If you are a beginner, make sure you do the movements at your own pace and your own range of motion. The more you practice, the better results you will get. Allow yourself to be a beginner and your form and technique will improve each time you do this circuit.

You can find clips of these exercises on my facebook fan page. https://www.facebook.com/pages/Jeanette-Jenkins-The-Hollywood-Trainer/180822369058?ref=hl

1) Cross Jacks: This is a core focused total body cardio move that will help you increase your calorie burn and tone the abs.

2) Mountain Climbers to Cross Rotation: This is a core-focused cardio move (mountain climber) followed by a core-focused total body toning move (cross torso rotation). This combination will increase your calorie burn and help you tone the entire body with an extra focus on the abs.

3) Plank Walk-Ups: This a combination of core-focused cardio and total body toning move. By using the entire body you will keep the calories burning while toning the entire body, including the abs.

4) Stationary Lunge With Rotation: This is another total body toning move, and by adding a basic rotation we increased the use of the core muscles, helping you create more definition in the abs.

5) Leg Reach With Rotation: This is a specific core-defining exercise that recruits the transverse abdominus (a muscle that wraps around your stomach like a belt, acting like a corset pulling in your lower belly and supporting your lower back), rectus abdominus (the “six-pack”) and the obliques. To modify this movement, all you have to do is bend your knees. Do the range of motion that you can achieve and each time you practice you will get better and better!

For more amazing core-focused exercises you can check out  my Blast the Belly Fat DVD

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.