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The Motivator
Healthy Halloween Options
 
Pumpkin Cookies
 
It's hard to believe that fall is upon us but as I cruise the aisle of my local grocery store these days I see that undeniable sign that the season is upon us - bags and bags of Halloween candy.
 
Many of us relish in these miniature treats; their small stature so much easier for our conscious to reconcile than their larger, plus size counter-parts. But what many of us don't realize is that while we are telling ourselves, "Just a little can't possibly hurt" studies have shown that we are much more likely to over-eat these little goodies, nibbling on one after the other without noticing how much we are taking in.
 
The great news is there are lots of options for those of us who want to live well and enjoy great food while staying fit and lean. 
 
  • Fruit is nature's candy. Delicious and sweet, fresh or frozen, fruit is packed with vitamins and fibre to deliver a bigger nutritional bang for your caloric buck. Baked apples and pears make irresistible desserts.  Add dried fruit atop salads to add tang and sweetness. A banana cut lengthwise and covered with a Tbsp of all-natural almond butter makes a delicious post-work out treat.
  • Dark chocolate is a decadent delight! Rich in anti-oxidants and iron, dark chocolate has less sugar and more nutritional benefits than its milk chocolate counter-part.
  • All natural energy bars are a great alternative to candy bars and satisfy hunger when you are on the go. Sweetened with apricots, figs, Stevia or Agave Nectar, raw food energy bars offer a more balanced alternative to sugary snacks and their sweet and chocolaty flavour are fantastic for satisfying cravings. My favourites include: Original LivingFuel Cocochia Bars & Double Chocolate LivingFuel Cocochia Bars
  • Choose natural sweeteners at home like Maple Syrup, Agave Nectar, Stevia, Raw Honey over processed table sugar. I add LivingFuel's Therasweet to my hot drinks, cereals and desserts for a low-calorie sugar alternative.

Recipe: Pumpkin Peanut Butter Cookies

Repeat Recipe: Quinoa Muffins
 
each muffin contains:

128calories, 2.6grams of fat, 4grams of protein, 1gram fibre, 22grams net carb

When I am in the mood for a sweet treat, I add a handful of dark chocolate chips to my quinoa muffin mix. The banana and chocolate combination is one of my favourites!

Kristen Schiener, RNCP is a Registered Nutritionist in private practise in the Yorkville area of Toronto. She is proud to be the nutrition educator for LivingFuel Canada, leaders in superfood nutrition. For more information about LivingFuel please visit www.livingfuel.ca or Kristen@livingfuel.ca

 
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Trina in Motion
 brazil
 
I had the experience of a lifetime in September. I travelled to Brazil with no expectations other then to expand myself. 
 
It was a mission trip with TACF (Toronto Airport Christian Fellowhip).  I wanted to extend the manner in which I help other people; in my day to day life in Toronto I help people with their fitness goals and needs, and I get to see and meet many interesting people and I am so blessed because my current clients open their homes to me and let me in on their lives.  I truly love what I do and the interaction with people. 
 
While in Brazil, I hoped to see firsthand what it is like in small communities and do my part to help. In doing this I gained a new perspective on life that will help kick Train by Trina into social action in the way of 3rd world nations.  I will keep you posted as the story unfolds. 
October 2009
Hello Friends

This month we tied the Nutrition and Exercise Corners together to help you get through Halloween without going over your calorie intake.  I wanted to peak your awarness of what you are putting in your mouth and how hard you have to work out to get rid of those calories.

We received great feedback from our Quinao Muffin recipe last month so we've included it again. In honour of Halloween, we've included a great Pumpkin Peanut Butter Cookie recipe. We would love to hear your favourite holiday recipes.Share your recipes here We might even print them in our December issue!
 
Take advantage of that crisp autumn air with this month's Baby Step - Walking. Keep adding new baby steps to your program each month. What are some baby steps you have taken to help get you back in shape? 'share your stories with us"
 
Be Active!
 
Trina Lambe
Train By Trina
416 788 2535
Calories In vs Calories Out
So folks I wanted to peak your awareness of what you really consumed this Thanksgiving and how hard you actually have to Calorie Counterwork to get rid of it! 
 
I did comparisons with only SOME of the turkey dinner and trimmings - it was getting way to scary to continue!!  I left out drinks, vegetables, rolls, and much, much more I am sure was consumed. 
 
Just turkey with cranberry sauce, stuffing and pumpkin pie was 1248 calories. I did it all in proper portion sizes too. Then I calculated how much activity you would need to do to burn off those calories....WOW are you ready for this?  5 hours and 18 min!  Take a look...
 
Pumpkin Pie: 1/8th of pie = 340 Calories In
Exercise: Walking Duration: 2hr Intensity: 24min miles
= 380 Calories Out

Stuffing 4oz = 640 Calories In
Exercise:Yard Work Dur: 2hr33min Intensity: racking mowing
= 655 Calories Out
 
Turkey (no skin): 4oz = 158 Calories In
Exercise: Dancing Duration: 25min Intensity: FUN!!
= 152 Calories Out
 
Cranberry Sauce (Jelly): 1/4 cup = 110 Calories In
Exercise: Hiking Duration: 20min Intensity: Brisk
= 110 Calories Out

Total Calories In: 1248  Total Time to work them off: 5hr 18min
 
I love my stuffing but 2 hours and 33 min of yard work is a long time!  As I said, that is a lot of time and I know most of you have busy lives that does not allow for 5 hours of exercising in a day!  This really holds us accountable to watch what we put in our mouths on a daily basis.
 
If you are looking to lose weight you have to under eat to take away from your food stores.  There are a number of different choices that you can make, that are healthier and have less calories. There are a number of factors in weight loss.  Nutrition value is also important to make sure that you are getting all the nutrients your body needs or it will just store everything you put in it.  
 
I tell my clients that food is 80% of the weight loss battle.  Because you don't have 5 hours to make up for your slip ups at meal time!!  
 
October is a month of indulgence and Halloween candy! 
The average 140lbs woman needs to consume 1500 calories to maintain her proper body function.  Any more then that 1500 calories, is EXTRA - and we all know where that goes! 
 
Start to be choosy how you spend those calories - they are precious....think about this if you exercise for 1 hr per day you get an extra 500cals - wouldn't that be fun!  Your 1500 cal day turned to 2000 cal per day.  This at least gives you a little wiggle room. 
Weight training burns calories long after you have stopped exercising.  That is why to lose weight it is important to build lean muscle mass.  This helps you burn more calories doing nothing due to muscle needing more calories to maintain.
 
Cardio on the other hand, only burns calories at the time of movement.  Cardio is good to lower your risk of heart disease but for long term effect and to shape your body into the new spelt you, you have to do some weight training.
 
There is nothing like working with a personal trainer to really push you to do your best and help you reach your goals. At Train by Trina this month, we have an introduction to exercise for first time clients.
 
You do not need any equipment as we will come with everything you need and structure a program around your specific needs and lifestyle.
 
I hope I have inspired you to start something new this season! 
Baby Steps
WalkWalk!
 
Trying to ease back into activity? Walking is a great way to start! It increases energy, happiness and healthy eating habits.
 
Try these 5 Tips and you'll walk your way into fitness in no time. 
 
 
Download the Baby Steps Program  and add walking to your list today!
Ask The Experts
riceQ:
How can I boost the health of my rice side dish ?
 
A:
Add flavour, colour, vitamin A AND antioxidants to your rice side dish. Skip the water and cook in juice instead! Try carrot, apple, beet, pomegranate or combinations of them.
 
send us your questions to "Ask The Experts"
 2 Free Sessions!
 
 
Yes You Can Afford a Personal Trainer!
 
 
If bulges won't bulge, nothing beats having your own personal pro! People that work out with trainers lose three times more weight than solo exercisers. Too Pricey? Try these tips:
 
Buddy Up: Train with a friend for reduced rates
 
Have a Quickie: Pay for a 30minute training session instead of a full hour. Warm up and cool down on your own.

Mix it Up: Instead of seeing a trainer weekly, have your trainer give you a routine to do alone and check in monthly.
 
Special Offer for first time clients: 2 Free Sessions! Book your free consultation and fit test in October and get 12 training sessions for the price of 10!
Call us at 416 788 2535  for more details