Personal Trainer Diet

Weight Loss Recipe: Blackened Mahi with a Southwestern Kale Salad

As a personal trainer, I will always push you to eat healthy meals. I want you to enjoy what you are eating, too. A weight loss misconception is that every meal must be salad. You might be surprised when you learn that many easy, healthy recipes actually can be more interesting and taste great.

On Sunday, Sammy found these two great recipes and made our lunch a midday treat. It achieved my personal training nutrition focus (veggies, fish, and beans) and tasted great! Give it a try!

Southwestern Kale Salad


3 tablespoons fresh lime juice
4 tablespoons extra virgin olive oil canola oil
1 tablespoon honey
1 teaspoon ancho chili powder
1/2 teaspoon ground cumin
1 garlic clove, minced
1 jalapeño, seeded and finely diced
3 ears of corn, kernels removed from cob
1 green bell pepper, small dice
1/4 cup red onion, small dice
Kosher salt
Freshly ground pepper
2 bunches of kale, rinsed and dried, ribs and stems removed, leaves thinly sliced crosswise
One 15-ounce can of black beans, rinsed and drained

1. Whisk together the lime juice, three tablespoons canola oil, honey, chili powder, cumin, garlic and jalapeño. Season with salt and pepper and set aside.

2. In a large sauté pan, heat one tablespoon of the oil over moderate heat. Add the corn, red bell pepper and onion and sauté for two minutes. Season with salt and pepper, remove from the heat, and set aside.

3. In a large bowl, toss the kale with the vinaigrette, cooked vegetables and black beans and serve.

****Courtesy of FoodandWine.com

Blackened Cajun Mahi


Spice Rub

1 teaspoon dried parsley
1 teaspoon dried oregano
1 teaspoon dried thyme
1 teaspoon smoked paprika
½ teaspoon cayenne pepper
½ teaspoon onion powder
½ teaspoon garlic powder
½ teaspoon salt
½ teaspoon pepper

Mahi Mahi

(2) 6-oz wild caught Mahi Mahi** filets, thawed and patted dry 1 tablespoon coconut oil

1. Make the spice rub by combining all the dried spices on a plate and stirring with a fork to combine.

2. Heat a medium size skillet over medium high heat. While it is heating up, dredge the fish filets in the spice rub and coat evenly. When the pan is warm, add the coconut oil, and cook the spice rubbed fish until cooked thru. Cooking time will depending on the thickness of your fish. Typically about 3 to 4 minutes per side. Serve warm.

****Courtesy of TasteLovely.com

Article Credit:
Weight Loss Recipe: Blackened Mahi with a Southwestern Kale Salad
A delicious weight loss recipe for my personal training clients in Chicago.
 

36 Ways to Fulfill Your Protein Needs While Losing Weight

Over the last 10 years as a personal trainer, my personal training clients have been searching for other ways to integrate protein into their weight loss diets without adding more animal products.

While there are many ways to do this, you should be mindful of your true protein needs. Unfortunately, plant-based foods are incomplete proteins and don't provide the essential amino acids that meat and dairy offer. Nevertheless, you can combine a number of plants to meet your essential protein quota.

Here is a list of non-animal proteins that you should include in your diet to help you reach your weight loss and personal training goals. I've also included several combinations to find the nutritional balance you're looking for.

Legumes:

Beans (Black, Broad, Kidney, Lima, Mung, Navy, Pea, and Soy)
Black-eyed peas (Cow-peas)
Chickpeas (Garbanzos)
Lentils
Peanuts
Peas

Seeds:

Pumpkin
Seed sprouts (Alfalfa seed, Lentils, Mung beans, Peas, and Soybeans)
Sesame
Squash
Sunflower

Nuts:

Almonds
Brazil nuts
Cashews
Coconut
Filberts (Hazelnuts)
Macadamia
Peanuts
Pecans
Pine nuts
Pistachio
Walnuts

More plant-based foods to consider:

Quinoa
Buckwheat
Hempseed
Chia
Spirulina (with nuts)

Combination sample 1 for a meal: Nuts and seeds plus legumes

-Roasted nuts, seeds and peanuts
-Lentils and almonds (Lentil soup with a serving of almonds on the side)
-Bean curd with sesame seeds
-Hummus (chickpea and sesame paste)
-Bean soup with sesame meal
-Trail mix with toasted soybeans and pumpkin seeds

Combination sample 2 for a meal: Corn plus legumes

-Pinto beans in a corn tortilla
-Tortillas with refried beans
-Roasted corn and butternut squash


Article Credit:
36 Ways to Fulfill Your Protein Needs While Losing Weight
Foods vegetarians can include in their diet to help them reach their nutrition and weight loss goals.