Slow and Steady Wins the Race!

In Home Personal Trainer Amber MaltagliatiThis week we have a special guest blogger our intern Certified Personal Trainer Amber Maltagliati.  She is a student at Towson University majoring in sports management and minoring in business administration.  Proteus In Home Personal Trainers  couldn’t be more excited to help her start and pursue her passion of helping people acheive their fitness and wellness goals. Check out her full bio here.

Slow and Steady Wins the Race!

How many people have heard of diets that are offered that eliminate entire nutrient groups from an individual’s diet? I’m here to tell you that in order to have a complete and balanced diet, it is critical that your body obtains all of the vital nutrients.  I understand that many people are seeking out diets that will help them shed pounds quickly but we have to remember that sometimes slow and steady wins the race.  Remember, we are building a lifestyle that can be maintained.  There is no individual that will go the rest of their life without eating a carbohydrate.

There are six vital nutrients that your body needs in order to function properly: carbohydrates, protein, fats, vitamins, minerals, and water.  And yes, your body needs all of them, even the carbohydrates and the fats.  It is important to also remember that there are many chemical processes taking place inside your body at all times.  These processes need the nutrients!

Now, what do all the nutrients help with?

Carbohydrates– Carbohydrates are your body’s best source of energy.

Protein– Protein helps with the synthesis of insulin and the growth hormone.  Hormones can aid in muscle growth, strength, muscle recovery, and the absorption of nutrients into your body’s cell.

Fats– Fats are considered your body’s second source of energy.  Fats are also important for healthy skin and hair. Fatty acids aid in the regulation of blood pressure and cholesterol in the blood. Lastly, fats provide satiety.

Vitamins-Vitamins are essential for physical performance.  Each specific vitamin helps the body with numerous functions.

Minerals-Minerals are important for physical movement.  If your body does not obtain minerals, it can be harmful to your performance. For example, calcium is a mineral.  Calcium is important for your bones!

Water-It is obvious that water works to keep your body hydrated, which is important for everyone.  Research has been done that has shown that drinking water everyday can reduce the risk of deadly heart disease.  Water controls blood flow, body temperature, and recovery.

These nutrients are essential for your body but it is more important to understand where to properly obtain them.  Here are some examples:

Carbohydrates-Opt for carbs with a low glycemic index-Mixed grain bread, fruit, nuts, beans, or sweet potatoes.

Proteins- Chicken, Egg Whites, Fish, Whey, Turkey, Beef

Fats- Go for the unsaturated fats. Avocaodos, nuts, olive oil

Vitamins- If you cannot get vitamins through foods, take supplements. Vitamin C can be obtained from citrus fruits.  Vitamin E can be found in green, leafy vegetables and whole grains.

Minerals- Calcium can be found in milk.  Magnesium can be obtained from soybeans, vegetables, and brown rice.

Water- Drink it!

You do not want to mess up your body’s processes by not obtaining all of the vital nutrients.  Stay away from diets that tell you to do any differently.  You want to lose weight in the healthiest way possible.  If your body is healthy on the inside then it will look awesome on the outside!!

My Healthy Recipe:

Chicken Tacos with Charred TomatoesProteus In Home Personal Trainers


  • 2 plum tomatoes, cored

  • 8 ounce(s) boneless, skinless chicken breast, trimmed of fat

  • 1/4 teaspoon(s) salt

  • 1/8 teaspoon(s) freshly ground pepper

  • 2 teaspoon(s) canola oil, divided

  • 1/2 cup(s) finely chopped white onion

  • 1 clove(s) garlic, minced

  • 1 small jalapeño pepper, seeded and minced

  • 2 teaspoon(s) lime juice, plus lime wedges for garnish

  • 2 teaspoon(s) chopped fresh cilantro

  • 2 scallions, chopped

  • 6 small corn tortillas, heated (see Tip)


  1. Heat a medium skillet over high heat until very hot. Add tomatoes and cook, turning occasionally with tongs, until charred on all sides, 8 to 10 minutes. Transfer to a plate to cool slightly. Cut the tomatoes in half crosswise; squeeze to discard seeds. Remove cores and chop the remaining pulp and skin.

  2. Cut chicken into 1-inch chunks; sprinkle with salt and pepper. Add 1 teaspoon oil to the pan and heat over high heat until very hot. Add the chicken and cook, stirring occasionally, until it is browned and no longer pink in the middle, 3 to 5 minutes. Transfer to a plate.

  3. Reduce the heat to medium and add the remaining 1 teaspoon oil. Add onion and cook, stirring, until softened, about 2 minutes. Add garlic and jalapeño and cook, stirring, until fragrant, about 30 seconds. Add lime juice, the chicken, and tomatoes. Cook, stirring, until heated through, 1 to 2 minutes. Stir in cilantro and scallions. Divide the chicken mixture among tortillas. Serve with lime wedges.

Nutritional Information

Calories: 290 ,Total Fat: 9g,Total Carbohydrate 27g,Protein 27g

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