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Welcome to my newsletter! I'm your source for fitness and nutrition tips to help you reach your goals and get lean for spring!


In this issue, I'm featuring articles on eating mindfully. This means staying in control of your food choices and avoiding temptations so you don't over-eat. Let me know your favorite way to stay focused on eating healthy and nutritious food!

Be Aware of Why You Over-Eat
Learn Mindful Eating
Mindful Eating

I want my clients to eat only healthy, lean food--and consume only enough to satisfy your nutritional needs without over-eating. Unfortunately, achieving this goal is challenging for everyone. So let me help you learn mindful eating strategies.

I encourage you to be aware of what you're eating and whether it's appropriate to satisfy your real hunger. Remind yourself that you're in control. Don't let others dictate what you eat.

Temptations are found around every corner. We're bombarded by ads from the food industry whose goal is to make a profit--not to make us healthier. Many people turn to food to calm their emotions. And we're influenced by the food choices of people around us.

Most people eat much more food than they really need. I want you to be aware of situations that lead you to eat unhealthy food or eat too much.

Reasons Why People Over-Eat

  • Boredom
  • Stress and anxiety relief
  • Someone offers you food
  • By habit ("the clock says it's lunchtime")
  • Unhealthy food served at a social function
  • Food marketing, i.e. the power of suggestion
  • Addiction to food
  • Eyes bigger than the stomach

    I challenge you to learn to eat only when you're hungry. And stop before over-eating. For example, if you find that you eat to relieve stress, find a different strategy like taking a walk, getting a massage, or taking a bubble bath. Get comfortable with saying "no thank you" when someone offers you unhealthy food. And avoid all-you-can-eat buffets!

  • Meal Planning 101
    Create Lean Meals
    and Portion Sizes for
    Weight Control

    Meal Planning

    I want to help you simplify meal planning so you can keep your weight under control. Let me give you some tips to help make each meal easy to plan and prepare.

    First, pick three lean, healthy food groups to put on your plate. Your meal should contain one serving each of a lean protein, a complex carbohydrate, a fruit or veggie, and a zero-calorie beverage. Remember, lean proteins should contain very little fat, and complex carbs are whole, unprocessed grains and legumes. With this strategy, you'll have a nutritionally balanced meal to keep you satiated and fueled for hours!

    Second, be sure to eat the correct portion size. In today's "super size" world, portion sizes are smaller than you may think. The correct portion sizes I list below can be found on the USDA's food pyramid and food labels.

    Following are some options for foods I recommend when planning your meals. Each meal should contain one serving of each of the following:

    1. Lean Protein

    Meat Option

    • Chicken, grilled or baked without skin (3 oz., size of deck of cards)
    • Fish, grilled or baked (3 oz., size of deck of cards)
    • Turkey, grilled or baked without skin (3 oz., size of deck of cards)
    • Canned tuna, packed in water (3 oz., size of deck of cards)
    • Shrimp, lobster, or scallops (3 oz., size of deck of cards)

    Vegetarian Option

    • Soy milk (1 cup)
    • Beans and lentils (1 cup)
    • Veggie burgers (1 patty)
    • Tofu (3 oz., size of deck of cards)
    • Tempeh (3 oz., size of deck of cards)
    • Seitan (3 oz., size of deck of cards)
    • Vegetarian mock meats like hot dogs or sausage (read label for serving)

    Diary and Eggs Option

    • Cottage cheese (low-fat) (1 cup)
    • Yogurt (low-fat) (1 cup)
    • Skim milk (1 cup)
    • Egg whites (1 cup)

    2. Complex Carb

    • Whole grain breakfast cereal (1/2 cup to 1 cup; see package label)
    • Oatmeal (1/2 cup dry)
    • Brown rice (1/2 cup cooked)
    • Wild rice (1/2 cup cooked)
    • Cooked whole grain (barley, quinoa, bulgur, millet, spelt, etc.) (1/2 cup cooked)
    • Whole wheat bread (1 slice)
    • Whole wheat pasta (1/2 cup cooked)
    • Beans and lentils (1 cup)

    3. Fruits and Vegetables

    • One or two servings of ANY fruit or vegetable (raw or lightly steamed)

    4. Zero-Calorie Beverages

    • Water
    • Hot or iced tea (unsweetened)
    • Decaf coffee
    • Club soda
    • Diet soft drink

    Smart Food Choices
    Eliminate Foods Which Sabotage Your Goals
    Food Shopping

    Every day, you make decisions about what you put into your body. What you choose to eat has a dramatic effect on your ability to lose fat. Simply put, the choices you make either help you achieve your goal, or sabotage it. I hope you choose wisely!

    Eliminate these Foods

    Fried Food
    Onion rings, French fries, chips, donuts, egg rolls, fried chicken, etc. Instead, choose foods that are grilled, baked, boiled, or steamed.

    Fast Food
    Big Macs will give you a big belly. Avoid the fast-food chains by packing your bag with lean, healthy food.

    Sugar and Refined Carbs
    All products containing white sugar, white flour (waffles, pasta, tortillas, bagels, etc.) and white rice.

    Sweets and Candy
    Cheesecake, cookies, donuts, muffins, etc.

    Juice, Soda, and Alcoholic Beverages
    Soda, fruit juices, beer, etc.

    Fatty Dairy & Egg Products
    Butter, cream cheese, mayonnaise, cheese, whole-milk dairy products, cream-based sauces, soups, and salad dressings. Use egg whites instead of whole eggs.

    Fatty Meats
    Processed meats (sausage, bacon, baloney) and fatty cuts of meat (beef, pork, lamb).

    Nuts (only in moderation)
    Walnuts, pecans, cashews, peanuts, etc. Nuts contain a healthy fat but are very caloric, so limit your portion size (a small handful). Look for raw or roasted nuts (not with added oil).

    New-Client Referral Program
    Earn FREE Training Sessions!

    Do you have a friend who might benefit from beginning a fitness program with me? If so, I'll give you the opportunity to earn free training sessions for yourself.

    Here's the deal . . . I'll give you a free training session for each new client you refer to me. To qualify, the new client must schedule a package of 10 sessions.

    I appreciate your referrals! If you'd like me to contact your friend, call me at 202-232-1773 or email me at

    Earn FREE Sessions! Get a friend into fitness, and earn free training sessions with me at the same time! I'll give you a free training session for each new client you refer to me. To qualify, the new client must schedule a package of 10 sessions.

    Copyright 2013, Steven Reichert Personal Training. All Rights Reserved.

    Phone: 202-232-1773