Trainer's well stocked fridge

My fridge. Yes, it's a bit personal to show you a picture of my refridgerator but if it helps you then I am all for it.

Can you find the following?

Top shelf: acai juice, organic peanut butter, eggs & veggies left overs, butter, maple syrup (grade b), sprouts

2nd shelf: tomatoes, raw carrots, steamed carrots, raw salmon

3rd shelf: cookies (my husbands), left over pizza, raw broccoli, 120 raw eggs (108 of them are egglands best),

bottom shelf: organic chicken broth, soy milk, rice, and pancakes

1st bottom drawer: rice tortillas, cheese, peppers, turkey bacon (oscar myer), avacados

bottom drawer (not pictured): purple onions, and not much else.

TO REACH AND MAINTAIN YOUR NUTRITION GOALS YOU MUST HAVE THE ELEMENTS NECESSARY FOR YOUR SUCCESS AND A WELL STOCKED FRIDGE IS PART OF THAT EQUATION.

200 calorie snack for work

This is a great 200 calories snack for those of you with a sweet tooth. I ate this about an hour before swimming as I didn't want too full of a belly during my exercise. It's a great combination of protein, fat, and carbohydrate.

• 1 whole eggland's best boiled egg
• 1 serving of rice pudding

Lose weight Memphis - change your dishes and habits!

Lose weight Memphis - change your dishes and habits!

Notice the smaller bowl on the right. Yes you can have desert but change the size of your bowl. That's right I had ice-cream and baskin robbins ice-cream to boot and a gluten & wheat free brownie I made and froze earlier in the week.

Just because I am a trainer doesn't mean I don't have cravings too, sometimes I cave. Just remember, it's what you eat 80% of the time that gets you the results!

If you don't have small bowls - go out and get some today. They will be an essential tool for your weight loss efforts.

Eat from a smaller plate

Notice the smaller plate my meal is served on. Research has proved that invididuals that have lost weight and kept it off would eat from smaller plates. This is because you tend to eat less on a smaller plate.

When: late night dinner right before bed (a decent alternative to other choices you might make)What: a handful of sweet potato fries (from freezer to toaster oven - cooked about 8 minutes)
and a few slices of rice cheese.

Baked salmon, rice & veggies & avacado

• Fresh salmon - topped with balsamic vineger, almond oil, maple syrup, dill, pepper (bake at 400 degrees for about 25 minutes)
• steamed whole grain rice (prepared ahead of time)
• mix prepared rice with (already steamed carrots), frozen turnip greens, fresh tomatoes, in a pan with 1 and 1/2 cups of organic chicken broth (heat until broth is soaked up)
• add pepper and fennel during the above step
• serve with a few slices of avacado and enjoy!
  

Meat, 2 veggies, and cheese

Look very closly at the serving size to the right. This is a dish I use for my son's school lunch and would be a great serving size dish for those of you trying to lose weight.

• 1/2 cup - use fresh or canned salmon mixed with garlic mayo and lemon
• tomato slices
• organic cheese stick
• handful of steamed carrots

*You will notice that I use a lot of cheese in my son's meals. many of you know that I personally comsume cheese as I am lactose intolerant to some degree and wish not to create cellulite from the undigestion of this product. I give to my son for him to get calcium in his diet as I am sure he would not eat all the calcium rich veggies needed to give him the recommended daily intake of calcium. after all - he's only three. He eats healthier than any other 3 year old I know and certainly better than i ate growing up.

Pimento, broccoli, & banana

Another School lunch and great idea for a meal to take to work.

• * 1/2 cup steamed broccoli (no seasoning)
• * 1/2 large banana
• * 1/2 cup pimento cheese (mayo, real cheddar cheese, pimento, and lemon juice)