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Imagine and Understand our complex current  existance In Relation to our  Determined (Destined vS self-Directed)  future existance

1/28/2022

2 Comments

 
Accept Responsibility #1 Most important - seek tried, true guidance , but accept responsibility - 
Write down your goals and write down your thoughts around the daily actions you need to take. 
Re-frame goals into systems and processes



Weekday Routine: Get up at 6:15a.m., snag a quick bite , walk into first session.   7:30a.m. Get a carb and protein heavy breakfast that will fuel me to lunch. 1/2 whole wheat bagel or an english muffin - 2 to 3 eggs - BONUS- olive oil or cheese and/or  diced onion , mushroom or pickled jalepeno
Weekend Routine: Get up at 8a.m., consume a large breakfast Whole Wheat French Toast, 1 Cup Strawberries, Maple Syrup , flax seed, restorative recreation and/or rest . 
Prioritization (Consider time it will take to complete- completing the project that is accomplishing your goal, could take multiple years. 
"Any action is better than no action/ progress>perfection if perfection forestalls progress . Do not confuse movement with effective action"
Break  focal actions/strategies  into small steps

Psychology and Neurochemistry ---   Pleasure vs. Happiness. 


Excitement
Systems

multiorganism creatures

Microbiome- all aout protecting liver, feeding the gut. 
Brain
Hormones 
Muscles 
​Stress, Hunger, Addiction, 
use music 
purpose, motivation 
social media 
you either have to believe and follow or research, 
behavioral - 
are my thoughts useful? how do they behave?
surround yourself with motivation- environment and inputs 
cookin (a whole skillset you have to carry out or outsource) 
steps/movement   - 2000 steps is 1 mile - guage with free app
​Beliefs, awareness, know yourself, negotiate with yourself, help yourself
help you help yourself 

Thinking about 
2 Comments

sugar and carbs- what we are seeing

3/3/2021

0 Comments

 
Welcome! 


abstinance,  as hard and extreme as it can seem-   getting past the first week , withdrawal symptoms, headaches, low energy, dizziness, (combatting this with small, meals and 1Tbspn to 12oz water)  and noticing  the benefits and reduction in hunger and cravings along with increased energy, taste buds do changes and relatively rapid weight reduction .   It has got to feel worth it! and it does after you get past the hunger and cravings in 1 to 2 weeks (typically 1).  The supplement below could help.  


Easier said than done, but taking measures to manage stress, sleep and caffeine and alcohol intake. They can all cause detrimental blood sugar levels and cravings.    Caffeine to my current understanding isnt necessarily detrimental directly, but it, like alcohol, can throw your blood sugar into volatile levels that could trigger cravings and hunger. 

Find a way to get real whole foods down the hatch vs. processed foods. 
Check anything from "healthy packaged options" (oxymoron to some degree) to milk alternatives , to  marinated meats and condiments -    limit anything that has added sugar  ------"HIDDEN "added sugar accumulates and the trick is discovering what degree of limitation allows you to achieve the balance of enjoyment that doesn't spiral you into losing the control that you hopefully find after abstinence. 

When one does (consciously decide or "slip up") to indulge,   you have to be careful about  spiraling into consecutive episodes of uncontrolled intake (and relapse into addiction) doesn't occur.   Special occasions, triggering events/feelings etc.,   weekends are all challenging.      Important to remember, "no sugar is a practice like meditation" - when you slip off the track,   you can rediscover the benefits and freedom by getting back into the practice."    vs. feeling like you "failed".   Instead, view it as something beneficial you find yourself back into and benefit more each time you do it. 


  Portions (dose makes the addiction and toxicity potential) along with frequency and type of carbohydrate (soda is more addictive than fruit or sweet potato for most people).    
Add veggies, nuts, seeds, any ingredients you can feel good about (e.g. I pile on hemp seed and raw nuts on frozen treats like occasional ice cream)  it  help from a physiologic and psychological standpoint (guilt destroys confidence) .      choosing whole wheat and plant based alternative is "better" 100%, so always lean toward "better".    All carbohydrates break down to "(blood" sugar and have potential to disrupt hormones involved in blood sugar regulation, hunger , metabolism and  and set off  cravings. 

Just like alcohol, some people can control a few beers,   some folks can't have a drink or they'll spiral into binge drinking and alcoholism.    broad spectrum between those ends. Similarly, the effect of 1 beer every night adds up quickly over time.  

chromium picolinate.  
https://www.google.com/search?client=ms-android-tmus-us-sscr-revc&sa=X&biw=412&bih=718&tbm=shop&ei=Hd0_YPrWKJa6tQaXhJPYCA&q=chromium+picolinate+natural+grocures&oq=chromium+picolinate+natural+grocures&gs_lcp=Cg5tb2JpbGUtc2gtc2VycBADMggIABANEB4QGDoECAAQQzoCCAA6BAgAEBg6CAgAEBYQHhAYOgYIABANEBg6BggAEBYQHjoICCEQFhAdEB46CgghEBYQHRAeEBhQgawCWLnMAmCrzQJoAHAAeACAAbkBiAH_DpIBBDUuMTKYAQCgAQGqARJtb2JpbGUtc2gtd2l6LXNlcnDAAQE&sclient=mobile-sh-serp

 has been mentioned as a supplement that helps significantly reduce sugar cravings.    I have not had feedback or personal experience, but it is worth a try.    definitely lmk your feedback! check for contraindications first, but seems generally safe. 

Using nuts, seeds, very dark chocolate,   potentially fruit (if not triggering) , tea,  walking,, music,, reading,, distractions and removing yourself from temptations, as strategies and substitutes. 

amazing grass greens mix is quite good  chocolate shake mix but not very sweet.  I go to it from time to time personally and recommend it. 

Go-to's 
Low sugar preserves like crofters brand.    
Low sugar dark chocolate. 
potentially kombucha. 
Pork rines instead of chips (counterintuitive, but fat and calories are not as concerning as the sugar and carbs with this approach). 
unsweetened Coconut milk 
raw nuts - cashews, almonds, have a natural sweetness that you taste buds will pick up on once the tolerance and taste for sweet changes. 

Setting up the environment : clearing temptations and having some of these low sugar/carb options on hand everywhere where you typically search for foods and snacks.   This isn't as easy as it sounds- the more habitual or autopilot you can make this, the more manageable it'll be.   its gotta happen day in and day out, week in week out-    I see the personal chef, meal service , personal shopper , auto online shopping easing  this challenge.  

Anything sweet can be triggering e.g. fruit , artificial "zero calories and non-nutritive sweeteners. 

It is the sweet , pleasurable taste that's addictive (unfortunately).        I used to practice with the beliefs that  drastically eliminating sugar was "too extreme" and "not sustainable" . 

What I've found is that for some folks,   sweet foods and (the rampant amount of) hidden sugars in processed food is addictive to different degrees and drastically reducing sweets and high (especially processed ) carbohydrates is actually freeing once they break away.     

 So framing sugar as an addictive, with undeniable potential for toxicity made drastically limiting it- not extreme at all and makes it easier to avoid rationalizing intakes.  The addage 100% committed is easier than 98% committed usually applies when it comes to carb/sugar  cravings. ​
0 Comments

MEal Services

1/6/2021

0 Comments

 

​a. I looked at Purple Carrot  However, their selection and calories look like a viable option.  

b. Daily Harvest consists of frozen smoothies and meals. It looks like a great option too. Looks like 6.99 for smoothies and bowls to $9 per  flatbread option.     Keep an eye out for higher carbohydrate and added sugar. (That goes for everything you eat.) 

c. Sun Basket  looks awesome from a pescatarian and calorie-macro standpoint. The service ships ingredients, not prepared meals.  Also looks appetizing. Confirm Your Meals | Sun Basket  10.99 per meal + deivery of 5.99 per week   $13 to $14 per meal according to my research- the shipping fee knocks it up to this amount. 

d.  TRIFECTA  offers different diet options 
Trifecta looks pretty great too.  The only critique is that some of the meals,   I am not sure what percentage,  contains "beyond meat" type of ingredients ,   which isnt bad at all if MOST of the meals are unprocessed.     Keep this in mind , if you explore the menu. 15.49 per meal 

e. Green Chef is noteworthy too.  However the calories and macros are considerable and for your goals, you would want to split up the meals appropriately.    It could be very cost effective if managed correctly. $8/meal

f. My Fit Foods Locations (special discount available through start fresh fitness!!!- email me with details!) -   local, affordable, low carb- The only variable is pick up or delivery.  No vegetarian or organic options currently.   
20% discount for START FRESH FITNESS CLIENTS! 

Research these a bit and see which one is appealing.    You can always try out more than one until you find the right fit. 

I also highly recommend  natural grocers!    I love this place for spices, nuts, seeds, grains . It is a small, affordable (for in-season produce) easy to navigate local grocer!      Definitely check them out! 

0 Comments

Easy MEals

1/6/2021

0 Comments

 
  • Meatballs with onion, spinach or other veggies mixed in. Use disposable gloves or bare hands to easily form meat balls.
  • Tacos- crumbled tofu "sofrita" tacos or lettuce wraps, loads of veggies, avocado, pico, peppers, beans, corn, etc
  • lettuce wraps- ground chicken, tofu, cabbage, nuts, Asian veggies, sauce
  • Nachos with loaded plant-based ingredients (canned, refried or whole) beans, avocado, peppers, onions, tomatoes, cilantro, meat, salsa, plain fage greek yogurt instead of sour cream. Light amount of cheese
  • (Rotissorie chicken is easy and versitile) Chicken w sauces : Schultz wing sauce , bbq, honey mustard, Annie's worchesire
  • Chicken salad, wrap- Greek yogurt or veganese based
  • Chicken Tacos, spinach, black bean, tomato quesadilla,
  • Whole wheat or cauliflower pizza
  • Salad with protein, olive oil, vinegar , salt and pepper. Or a plain yogurt + ranch seasoning packet
  • Tuna , cucumber, spices, dill, whole wheat crackers or bread
  • Salad with tuna, salt, pepper , red wine vinegar, oil salt pepper , shredded cheese , tomato
  • Sandwich with hummus , sprouts, avocado, onion, red or green apple .
  • Amies organic meals (i buy low sodium and add a little salt to them) I also add in greens or pumpkin seeds to boost the nutrition .
  • "Clean" Peanut Butter meaning free from hydrogenated oils and unhealthy fats (palm oil, etc) with "low or no" added sugar fruit preserves on a 100% whole wheat bread.
  • Spaghetti or zucchini noodles. add veggies like sundried tomatoes, canned artichokes, spinach, mushroom, onion, etc. to pasta
  • Slow cooker veggie soups,
  • Roasted veggies, root veggies, Brussel sprouts
  • Tuna
  • Rotisserie chicken
  • Thin; whole wheat/ cauliflower crust Pizza +veggies + salad
  • Breakfast sandwich + avocado, spinach
  • Breakfast scramble or burrito
  • Whole wheat waffles, pancakes, French toast + berries
  • Tostada, tacos, taco salad, burrito avocado, lettuce, beans , plain yogurt salsa cheese
  • Quesadilla with spinach, black beans, purple cabbage, avocado , salsa
  • Breakfast French toast
  • meatballs
  • Veggie lasagna : egg plant, zucchini , onion, mushroom, ricotta , kale , mozzarella, bread crumbed top layer of eggplant .
  • Toasted sandwich- foreman grill or oven-toasted- sprouts, hummus, cheese, mustard, hot sauces, 1000 island, etc.
  • Forman grill
  • Cauliflower wings
  • Minute meals:
  • Chicken tiki w parkas summer sauce and bagged rice
  • Costco chicken or veggie burgers with guacamole, air fries, onions mushrooms in microwave
  • Amy’s organic Breakfast burrito with guacamole/avocado and salsa
  • Minute snacks:
  • String cheese +walnut+apple
  • Kodiak pancake mix muffin with walnuts and flax
0 Comments

6 or less simple ingredients

1/6/2021

0 Comments

 
  • Nectarine, or other fruit - light honey or low sugar fruit preserves, Greek yogurt, pumpkin seed parfait
  • Chicken salad Chicken, Greek yogurt , cinnamon, light honey, celery, grapes, walnuts
  • Egg salad: Hard boiled eggs, Greek yogurt, little (avocado) mayo salt pepper
  • Chicken, enchilada sauce, black beans, corn tortillas, spinach, cheese bake
  • Avocado toast sprikled with pumpkin or hemp seed
  • Romain , shredded cheese, olive oil, tuna, salt , pepper, red wine vinegar,
  • "Clean" Peanut Butter meaning free from hydrogenated oils and unhealthy fats (palm oil, etc) with "low or no" added sugar fruit preserves on a 100% whole wheat bread.
  • Bean dip: salsa, low fat cheese, avocado, diced onion, canned no fat, refried beans
  • Roasted Broccoli with avocado oil and Frank's red or bbq sauce
  • Banana peanutbutter dark chocolate honey, apple
  • Citrus and cheese
  • Bean burrito- Stacy's organic whole wheat tortilla, cheese, 505 green chili , refried or canned, seasoned pinto, black or another variety of beans. Plain Yogurt for sour cream
  • Healthy simple nachos option to get fancy.
  • Avocado toast + hardboiled or soft boiled egg and/or hemp seed
  • Healthy sausage or plant based sausage . With marinara and red bell pepper and onion - brocolli
  • Rice + tofu + light or low sugar teriyaki or soy sauce + broccoli + red pepper (nuts)
  • Meatballs ( with mixed in kale, onion, oats - if in need of carb) mozzarella, canned organic tomato sauce or marinara (less added sugar the better. 0g best) , organic Italian spices
  • Black Rice, frozen or fresh Asian vegetable mix, rotisserie chicken or shrimp, light or low sugar teryaki/soy/siracha/ or coco aminos
  • Cheese, bread, sundried tomato and basil (optional) , favorite apple (side or green-apple-type and cheese combo) , Tomato soup optional .
0 Comments

easy prep veggies

1/6/2021

0 Comments

 
Sweet potatoes
Green beans
Asparagus
Roasted broccoli, carrots, cauliflower
Sautéed (fresh, dried, frozen) onions, red bell pepper , grated carrot
Squash and zuchinni : Acorn , spaghetti squash , butternut
Tofu, tempeh , edamame * great protein. No need to avoid unless allergic . Many myths surrounding soy
Baby potatoes or fingerling potatoes (virtually no dicing needed). Toss with little oil and bake
Frozen and canned veggies
Canned beans ,
FRUIT: melon, whole fruit , grapes, pears, apples, citrus, ​
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Incredible, potentially life changing read

8/7/2020

2 Comments

 

Link <--------******CLICK******

2 Comments

Sean Anchor- Mood, Mindset, Success

8/7/2020

0 Comments

 
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Low Calorie Meal Ideas

6/6/2016

2 Comments

 

Super Cereal

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Super Cereal is one of my favorite go-to's in the morning and when I need to refuel later in the day or evening. This is a perfect example of "inclusion" verses "exclusion" when it comes to healthy eating. Include healthful nuts, seeds, dried or fresh fruit, nuts and even dark chocolate to modest portions of  low-glycemic, whole-grain cereal such as: oats, bran flakes, shredded wheat or Cheerios.

Adding these foods can indeed increase calories, so you don't want to go overboard with the portions (unless you're looking to add calories). The benefit of adding these items is that they add nutrients, protein and healthy fat which nourish our bodies and help keep us fuller for longer- hopefully resulting in less overall calorie intake throughout the day if you're trying to lose weight. 
2 Comments

Carb Controlled Meal Ideas 

5/31/2016

1 Comment

 

Healthy Burgers, Turkey Burgers, Veggie Burgers or Portabella Burgers- on Whole Wheat, Sandwich Thins or  go No-Bun or Half-Bun (Replace with/use lettuce)

If you don't have a grill or are not experienced using a grill, no worries- make your patties thin and use a saute pan, Foreman Grill or a grill pan. Just make sure your burgers reach a safe internal temperature of 165+ degrees. Flip burgers less often and they will cook faster.  Dice onions and garlic into your patties for more flavor,  nutrition and fiber!
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Meat (Chicken, Shrimp, Steak)  and/or Veggie Skewers

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Chicken salad with walnuts or almonds, celery, purple onions and grapes with plain Greek yogurt and little honey and cinnamon.

Delicious Client Favorite.
I use my pressure/power cooker to cook up chicken breasts in 15 minutes. You can also boil the chicken.
I cool the chicken so I can easily dice the chicken into cubes.
I then dice or use the food processor to cut up seedless grapes.
I dice up celery and purple onion.
Add wallnuts and all ingredients to a mixing bowl and use my gloved hand to mix in
Cinnamon
Plain Greek Yogurt instead of, or in addition to a small amount of olive oil mayo.
and Honey to taste (You dont need a lot asthe grapes really add a punch of sweetness!

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Turkey or Beef Soft or Hard Tacos, or Lettuce Wraps

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Frozen Breaded Baked Calamari, Edamame and Green Beans

You can purchase frozen calamari breaded or not and place into the oven until done. The breaded calamari below cooked up nice and crispy. I served with microwaved frozen veggies- green beans and edamame. You can add a little water to the veggies to steam and keep from drying out. And you know you have to have some lemon, salt , pepper and a good marinara!
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Shrimp, Sausage, Brussel Sprout Mix

Link to Video On My Instagram @StartFreshFitness
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Grilled Ahi Tuna or Chicken with small amount BAKED potato fries and salad with little Ketchup and Greek Yogurt-Herb Dip

Ahi Tuna is an awesome eat. Texture closer to chicken if cooked medium to well. If sushi-grade the raw flesh is delicious-it is often seared and left with a pink center.  Cooks up quickly.

Plain Greek Yogurt seconds as an amazing condiment or sour cream substitute. Infuse its tangy canvas with herbs and spices  like dill, onion powder, garlic powder, salt, pepper, etc.. In a time crunch I have even used a ranch or onion soup seasoning packet.

Oven-baked, healthy potato fries. Spray thinly sliced potatoes (red potatoes raise blood sugar a little slower than russet potatoes) with a healthy vegetable oil, season and toss in the oven on  about 450 degrees for about 45minutes (varries  by thickness and size of potatoes) turning midway.
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Ground Chicken, onion, bellpepper and herb (coriander, sage, oregano, parsley, Italian, and/or other) Meatballs. Serve with low sugar pasta sauce, Parmesan cheese (or mix in Parmesan cheese) OR mushrooms, onions and peppers

Meatballs are awesome! They are a cinch to make and clean up after with time-saving secrets like: invest in some disposable gloves, they are great for handling raw meats in the kitchen whether you are transferring , rubbing them with seasoning or forming meatballs. Also, cover your baking pan with parchment paper for a non-stick, quick-and-easy clean up!

Include lots diced veggies, seasonings like garlic and onion, herbs and spices to your meatballs. Parmesan cheese adds some calories, but a little goes great in meatballs!

Roughly 375 degrees for 20 minutes (longer time, lower temps=moist-ER meatballs.) Always temp. 
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Pork Chops and Veggies and Lentils

Pork is often underestimated and underutilized. Thea lean cuts are nutritious and both pack and retain flavor extremely well. One combination I like to use is soy sauce, lime and some source of spicy (like red pepper flakes).  They cook up fast needing only a few minutes on a sautee or grill pan. They also do well in the oven. As always, temp to make sure they reach a safe and desirable internal temperature.

Below the chop is paired with green beans, almonds and carrots; corn and lentils!
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Loaded Jambalaya with Shrimp, Chicken and Andouille Sausage

I made this version of Jambalaya with brown rice, quinoa and barley. You can use one, the other or a combination. Make sure the ratio of grain to protein and veggies is low (more veggies and meat than grain to control carbohydrate content).

I used a pressure cooker (power cooker) to cook the grains , then I throw in cooked (sauteed) shrimp, sauteed sausage and roasted chicken-I use rotisserie for a HUGE time saver in this and many recipes!

This is what usually goes into the pressure cooker. Portions are for 6 servings.  You may also cook like a soup or look for a slow-cooker recipe.

1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper 
1 cup chopped onion
1/2 cup chopped green bell pepper
1/2 cup chopped celery
1 garlic clove, minced
1 1/2 cups uncooked long-grain white rice
2 3/4 cups fat-free, less-sodium chicken broth
2 teaspoons paprika
1/2 teaspoon dried thyme
1/4 teaspoon ground red pepper
1 (14.5-ounce) can diced tomatoes, undrained
1/4 cup
thinly sliced green onions
Then Add:
1 cup
chopped smoked Andouile sausage (about 4 ounces)
1/4 pound large shrimp, peeled, deveined, and chopped
1/2 pound shredded chicken


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Fish, BBQ Ribs or Breaded and Baked "fried" crispy Chicken Cutlets. Cauliflower Mac and Cheese. Pureed Cauliflower Mashed Potatoes and Lots of Veggies. Just keep grains  to 1/2 cup portions or smaller.

Bake, Sautee, Broil, Grill- Expirament and learn each healthy cooking method. These aforementioned methods reduce the fat (and resulting calories) used and carried over to your plate, into your mouth then inside your body.

Frozen Veggies of all kinds, like those pictured throughout, are great time savers and are  high in nutrition.  I recommend eating a variety of fresh, frozen, cooked, raw, dried and even canned (on occasion. rinse to lower sodium) vegetable products. Different micro-nutrients are more or less bioavailable depending on how the food is processed, cooked, stored, prepared, etc. Cooked and canned tomatoes for example posses high amounts of lycopene, while cooking easily destroys vitamin C. Mix up how you eat and you'll be sure to get your nutrients. This is just ONE main reason why variety, not only in selection, but also in cooking is always important!  
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Egg Plant, Tomato and Onion Veggie-Lasagna with NoSugar Added Pasta Sauce, Mozzarella and Basil

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Layer your favorite veggies such as eggplant, zucchini, squash, tomatoes, mushrooms, onion, etc. with ricotta cheese, mozzarella and a healthy, no sugar added tomato sauce. Add fresh or dried basil, parsley and more of your favorite herbs and spices. Bake at about 425 for ~30 minutes.

Mushrooms, Spinach and Eggs - Add Avocado, Tomato, Onion, Cheese etc. You can make combination into breakfast burrito on Whole Wheat Tortilla or a Breakfast Sandwich on a whole wheat English muffin. Just Avoid large slices of bread and especially crab-dense bagels. If thats all you have, Use one piece of bread or a half bagel.

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(Canned) Bean, Corn, Bell Pepper, Onion, Olive Oil, Salt, Pepper salad/salsa

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Loaded Veggie Wrap on Small Spinach or Whole Wheat Tortilla - Use onion, olives, spinach, bell pepper,  cheese (creamed, feta or other), etc. and Italian or other low carb dressing.

Name a veggie, you can pair it with other veggies and make a delicious, filling and nutritious wrap.

An appropriate-sized whole-wheat, spinach or other lower-carbohydrate, high-nutrition wrap keeps carbohydrates at an appropriate level. Plus, all the fiber and nutrition will insure slower,  steady digestion and absorption.


Healthy wrap-condiments include,but are not limited to:
Greek Yogurt Ranch
Hot Sauce
Hummus
Greek Yogurt Herb Creamed Cheese
Oil and Vinegar
Greek Yogurt Taziki
Avocado

Feta or another cheese can also go great on the wrap!

Possibilities for veggies  include, but are not limited to:
Spinach
Olives
Mushrooms
Broccoli
Cauliflower
Carrots
Onions
Cucumber
Tomato
Sprouts
Peppers
Jalepenos
Avocado
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Carne Asada with Roasted or Grilled Jalepeno, Anaheim or Grilled Green Chile, Tomatoes, Salsa and small portion of chips (I love beanditos) or whole wheat tortilla.

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Mixed Veggie Lettuce Wraps with brown rice or quinoa. You can Use Ground Chicken, Tofu, or go pure Veggie.  Cabbage, Onion, Nuts, Broccoli, Carrots, Celery, Mushrooms are all used here. Season with soy sauce or modest amount of Teriyaki after cooked and portioned.

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Turkey Chili with Lean Ground Beef or Turkey

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High Protein Salad with chicken, shrimp or boiled egg

Salads DO NOT have to be boring or bland. You can make a salad sweet, savory, protein-packed, filling, flavorful and just about anything else you want!

Potential healthy dressings:
Greek Yogurt Herb
Apple Cider-Honey or Balsamic-Honey Vinaigrette
Olive (or other healthy, flavorful)  oil, like sesame  and/or  vinegar dressing
1000island (as long as portion and/or content insures modest sugar content)
Honey-mustard (same as with 1000island above)


Salad additions to play with:
Raw Nuts or Seeds (you should be eating and using a variety of nuts in your diet if well-tolerated, salads are no exception :) E.g. Pumpkin seeds, walnuts, cashews, macadamia nuts, sunflower seeds

Beans - variety here as well. E.g. kidney, black beans, garbanzo beans, edemame

Corn
Any veggie you can think of

Meat, Fish (Love smoked salmon)  Boiled Egg, Tofu 

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1 Comment
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    Michael Aguilar

    Personal Life Coach
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