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Personal training in Jupiter

Proper form can maximize results

CHICKEN WITH GARLIC TAHINI SAUCE
Ingredients: 1c low sodium soy sauce or tamari, 1c rice vinegar, 2 tbsp tahini, 2 tbsp minced ginger, 1 tbsp minced garlic, 1 1/2 tsp dried red pepper flakes, 3/4 c toasted sesame oil, 3/4 c olive oil, juice of 1 lemon, boneless, skinless chicken breasts
Instructions: In a medium glass bowl, whisk all ingredients. Place chicken breasts in a re-sealable plastic bag and add sauce. Allow to marinate in refrigerator 2-3 hours or overnight. Extra sauce may be refrigerated for a few weeks. Chicken can then be grilled or sautéed in a pan.
This marinade is great on fish, too!
Nutritional Info (for sauce only): Calories: 59, Calories from Fat: 56, Protein: 0.3g, Carbs: 0.58g, Fiber: .07g, Sugars: 0g, Fat: 0.6, Sodium: 155mg
A Clean Eating Magazine recipe

WHEAT BERRY SALAD
Ingredients: 1 c hard winter wheat (from Whole Foods bulk grains section), 2 tsp fresh lemon juice, divided, 2 tsp olive oil, divided, 4 medium artichokes (buy ones with leaves tightly closed), ¼ tsp salt, divided, Cooking spray, 1 oz. prosciutto, finely chopped, ½ c finely chopped onion, 1 clove garlic, minced, 1 ½ tbsp kalamata olives, finely chopped, 1 tbsp chopped fresh parsley, 1 tsp chopped fresh chives, ¼ tsp chopped fresh rosemary
Instructions: Soak wheat overnight in water to cover 2 inches above the wheat. Drain, place in saucepan, and cover with water 2 inches about the wheat. Bring to a boil, reduce heat, and cook, uncovered, 1 hour or until tender. Drain.
Trim artichokes, removing stem, and cutting 2 inches off of the top of each. Cut each into quarters and drop into bowl of cold water with 1 T. lemon juice. (This step helps keep them from turning brown where they are cut). Place artichokes in shallow skillet, add water, half the salt, and 1 t. olive oil. Bring to boil, cover and reduce heat. Cook until tender, turning occasionally, about 20 minutes. Remove from liquid, cool and remove chokes and any leaves that are not tender. Slice into smaller pieces and add to wheat berries.
Heat 1 tsp oil in a saucepan over medium heat. Add prosciutto and cook 3 minutes or until browned. Add onion and cook 3 minutes, stirring occasionally. Stir in garlic and cook 1 minute. Add to wheat berries along with remaining ingredients. Serves 6.
Nutrients per serving: Calories: 137, Total Fat: 2g, Sat Fat: 0.5g, Carbs: 27g, Fiber: 6g, Sugars: 1g, Protein: 6g, Sodium: 101mg

OATMEAL VANILLA PUDDING
Ingredients: 1c cooked steel cut oats (equals 1/4c uncooked), 1 scoop of protein powder (any flavor), fresh fruit cut up (apples), chopped nuts (almonds, walnuts)
Instructions: Prepare the Steel cut oats and let sit for one hour.  Then stir, add a little water and stir in one scoop of protein powder.  Then add the fruit and nuts of your choice. Serves 1.
Nutritional Info: Calories: 195, Total Fat: 2g, Carbs: 16g, Fiber: 4g, Sugars: 2g, Protein: 26g, Sodium: 60mg, Cholesterol: 30mg

Just about every night I walk for about 45 minutes. At first I lost weight, but now nothing seems to be happening. Do I need to increase my walk to an hour?

I do not recommend walking for fat reduction. Only if the person is so de-conditioned that walking alone can put their heart rate over the top. That would be a very sedentary person or a very overweight person. With that exception, I recommend short duration, high intensity exercise which has gained both media attention and scientific validation. No matter what your fitness goals, incorporating a short duration, high intensity workout into your training program will improve your fitness level, keep you young and literally melt the fat off your body.

To Your Health and Fitness Success! Susan Jupiter Personal Trainer and owner of Be Fit Body Boutique

No! Your food choices will determine whether you are a fat burning machine or a fat storage machine. When you choose sweets and processed foods (candy, desserts, breads, sweetened yogurt, wine, etc.), you trigger your fat storage hormones. Any time you trigger your fat storage hormones, your body is in storage mode until everything that you recently ate is stored. You cannot burn fat when your body is in fat storage mode. So, what you eat just prior to going to bed is going to determine whether you are going to be storing or burning fat all night.