Joel Harper, celebrity fitness trainer based in New York City. He is creator of the workout DVD series Fit Pack, the PBS programs Slim & Fit and Firming After 50 and of the workout chapters in The New York Times best-selling YOU book series and accompanying DVDs. He is author of Mind Your Body. JoelHarperFitness.com
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About Your Personal Mind-Body Coach
Your mindset is the crucial factor when it comes to slimming down, toning up, and boosting overall well-being. Personal trainer to the stars Joel Harper offers the motivation and guidance you need to achieve your fitness goals, and live life the way you want it to be in this blog. Joel’s blog posts are adapted with permission from his book Mind Your Body.
People often ask me about what I eat every day, expecting it
to be healthy…and boring. But I created a whole program filled with a variety
of color, with totally accessible recipes that are bursting with rich flavors
while being highly nutrient dense.
Healthy eating doesn’t have to be bland. If what you are eating doesn’t taste good, you won’t enjoy your food, and that takes the fun out of eating. That’s why I’ve created a lifestyle plan, not just a quick-fix regime. My book, Mind Your Body, has a full four-week meal plan, complete with shopping lists and recipes. Here is a sampling—my Week 1 Shopping List…meals for each day…and a few of the actual recipes.
The first week of every month (what I give you here) is
always the biggest shop because I stock my pantry with items that will last the
entire month. Then I make additional quick trips during the week so that I can purchase
the highestquality, freshest ingredients available.
Coconut Muesli (10 servings)
This cereal can be stored dry for several weeks and is a
great source of fiber, protein, whole grains, and nearly a quarter of your
day’s quota of iron. For a quick morning meal, scoop out ½ cup cereal and add ½
cup almond or flax milk and 1 teaspoon honey. Let soak overnight in fridge.
4 cups old-fashioned rolled oats 1 cup raw almonds, sliced 1 cup unsweetened coconut flakes ¼ cup pumpkin or sunflower seeds 1 cup dried fruit, any variety ¼ cup ground flaxseed ¼ cup hemp seeds ¼ cup chia seeds ½ teaspoon cinnamon ½ teaspoon nutmeg 2 Tablespoons orange zest dash of salt
Preheat oven to 350˚.
Scatter oats and almonds on
one baking sheet and coconut flakes on another, and place in oven for 5 minutes.
Watch closely and remove as soon as they begin to brown. Let cool.
In a large mixing bowl,
thoroughly mix all dry ingredients.
Store in a zipper-seal bag
or sealed container.
Per serving: 404 calories, 18.5 g fat, 47.8 g carbs, 10.5 g fiber, 13.8 g sugar, 12.2 g protein
Apple Pumpkin Salad (6 servings)
This makes a great
breakfast, and leftovers can be portioned for snacks and future breakfasts.
2 Tablespoons coconut oil 2 red apples, cored and diced zest from 1 orange zest from 1 lime ¼ cup fresh mint, chopped ¼ cup cashews, chopped 1 cup coconut water 2 Tablespoons unsweetened coconut flakes 2 teaspoons chia seeds 1 Tablespoon honey 1 cup raisins 1 can (15 ounces) pumpkin puree 1 teaspoon ginger or cinnamon
Melt coconut oil.
Place in a large bowl with all remaining ingredients and mix well. Eat
immediately, or cover and store in the refrigerator.
Per serving: 230 calories, 9.1 g fat, 37.2 g carbs, 4.9 g fiber, 26.8 g sugars, 2.7 g protein
Parsnip Soup (4
1 white onion, chopped 3 cups vegetable broth 1 large carrot, chopped 2 cups parsnips, chopped 1 Tablespoon avocado oil 1 teaspoon curry powder ¼ teaspoon sea salt ¼ teaspoon pepper 1 cup almond milk
In a soup pot, cook
onion in 3 tablespoons vegetable broth until translucent.
Add remaining ingredients except milk and bring to a boil. Lower
heat, cover, and simmer for 15–25 minutes. Stirring occasionally.
Once carrots and
parsnips are soft, let cool. Then process in blender in four batches. Return
soup to pot, add milk, and reheat.
Per serving: 112 calories, 2.3 g fat, 17.8 g carbs, 4.9 g fiber, 5.8 g sugars, 5.1 g protein
Cauliflower (4 servings)
1 medium head cauliflower (5–6 inches in diameter) 3 garlic cloves, minced juice of 1 lemon 2 Tablespoons red palm oil 1 teaspoon turmeric sea salt and pepper 2 Tablespoons cilantro, chopped 5 cashews, chopped 2 Tablespoons parmesan cheese
Preheat oven to 400˚
Cut cauliflower into bitesize pieces, put in zipper-seal bag,
and add garlic, juice from lemon, oil, turmeric, and salt and pepper to taste.
Shake bag until thoroughly mixed.
Spread in one layer in a roasting pan and bake for 25 minutes.
Put cauliflower, cilantro, cashews, and Parmesan cheese in a bowl
and gently toss.
Per serving: 124 calories, 9.6 g fat, 6.6 g carbs, 2.2 g fiber, 2.1 g sugars, 4.2 g protein
Ginger Shrimp (4
1 cup vegetable broth 1 large yellow onion, chopped 2 cloves garlic, minced ½ inch ginger, minced 1 pound shrimp, peeled and deveined 1 cup snow peas, quartered ½ cup fresh cilantro, chopped ½ teaspoon sea salt 10 cashews 2 cups couscous, cooked according to package directions
Heat 2 tablespoons vegetable broth in a skillet over medium
heat. Add the onion and cook until golden brown, about 10 minutes. Stir in
garlic and ginger, and cook for 2 minutes.
Add the rest of the veggie
broth, turn heat to high, and bring to a boil. Add the shrimp and cook for 2
minutes. Stir in the snow peas and continue cooking until shrimp are bright
Stir in cilantro, dash of
salt, and cashews. Serve over couscous.
Per serving: 293 calories, 4.5 g fat, 28.2 g carbs, 3.7 g fiber, 4.3 g sugars, 32.7 g protein