Running Safety Tips

For those of you who are new to running here are some running safety tips.

1. RUN AGAINST TRAFFIC! That is, on the left side for us right-side-of-the-road driving countries.
If you are running in the same direction as traffic, cars will come up on you from behind. You can't see whether or not they're going to move out of the way. When you run opposite traffic, you have a chance to get out of the way if drivers don't see you

2. Wear bright colors: to draw attention to you. neon yellow, bright red, safety green, and reflective clothing

3. Keep your head up: look a head of you and pay attention to your surroundings.

4. Stop at intersections: Stop & look at intersections. Drivers are not expecting you to run out.

5. Don't run threw a red light : Wait. those wanting to "beat" the light will do so with not thinking about anything other than "beating" the light.

6. Run single file when running in a group - particularly in high traffic areas.

7. Avoid running alone in isolated areas - vary your route.

8. Run defensively: Have a game plan if a dog comes at you or if you get approached or attacked.

9. Don't argue or gesture ate people driving. (This might be common since but I've seen it done)

10. Have a Road Id on you. (I keep one on my shoe)

11. Let someone know where you are going and when you'll be back.

12. Take a cell phone. ( I won't tell you were I keep mine ;-)

I personally run with a flashing light attached to my shirt collar (day or night), and clothes that are reflective. It is well worth the money for my safety. However that doesn't guarantee the drivers will see me. I have to pay attention and look for them.

What are some things you do or don't do to run safe?

Let's Get Healthy,
TIA

WORKOUTS: Get the Most Out of your Work Out in a Short Time

WORKOUTS: Get the Most Out of your Work Out in a Short Time

Chose a *method then a work out and give 100% to it and you can be done with a 60 or 40 minute work out in 20 - 30 minutes. You need to workout at least 20 minutes to get the best benefit from each method.

With any exercise always consult with your doctor.

Cross country skiing: Is the first in cardio workouts to burn more fat calories per minute than any other cardio exercise.

Running: What can I say, one of the absolute best things to do for your body. It is 2nd in line for burning more calories per minute than any other form of cardiovascular exercise.

Now how to get the most of it, do intervals. I know it is hard but any runner who does them knows the befits of it. One is becoming a faster runner another is losing body fat.

Kettlebell: Is an awesome for giving you incredible muscular endurance when done in high repetitions with proper form and nutrition.

Weightlifting Cardio: The object of this is to do HITTS or Tabata's between your Strengths training (ST) exercises. With at least a 1 minute rest before returning back to ST.

Boxing: Can be done with a weight bag or just body weight. It can be as simple as kicking and punching techniques to complicated moves and equipment.

CrossFit: Is various calisthenics, free weights, kettlebells, bands, ropes, body weight and pull up bars. One would preform various activities at a hard fast pace with little or not rest.

Let's Get Healthy!

Coach TIA

*Methods are on previous blog

Get the Most Out of your Work Out in a Short Time

Get the Most Out of your Work Out in a Short Time

Who doesn't want to get the most out of a workout in a short time? We all seem to be short on time. Below is how you can do just that.

Chose a method then a *work out and give 100% to it and you can be done with a 60 or 40 minute work out in 20 - 30 minutes. You need to workout at least 20 minutes to get the best benefit from each method.

(Pic: me coaching bootcamp - plyo movement - extreme X jacks)

You should only do one method a day and do NOT do these methods more than 3-4 times a week. It is very strenuous to your body and you could cause permit damage.

With any exercise always consult with your doctor.

Methods

HIIT (High Intensity Interval Training) : Is a form of carido fat burning short intensity workout. The protocol is 2:1 ratio for work recovery periods. For an example a runner would alternate 20 seconds of hard sprinting with 10 seconds of easy running or fast paced walking.

Tabata : Is a Supra-Aerobic Cardio workout. This is how it is done.

1. Get on any aerobic machine and do a 5 minute warm up

2. Next do 8 intervals of 20 seconds of all- out intensity cardio exercise

3. Followed by 10 seconds of rest then a 2 minute cool- down.

4. That should have been 11 minutes total of a crazy hard workout!

Fartleck method:

1. Warm up 5 minutes

2. Run for 1 minute or so

3. Next run fast for short 30 seconds burst .

Do that cycle for 25 minutes and you will have cut a 40 min run in half.

Boot Camps: Can be very beneficial if...and i do mean IF... you have a good instructor watching your form.

1. Total body warm up

2. Strength exercises

3. Circuits focusing on moderate to difficult exercises.

4. Ab exercises

5. Cool down and stretch

Plyometric or plyo Also known as jump training: Plyometic movements are when a muscle is loaded and then contracted. Contraction involves a rapid muscle lengthening, a temporary rest then an explosive shortening with rapid sequencing. An few examples would be jumping jacks, side step hops, or squat jumps. Basically any kind of jumping movement.

Let's Get Healthy,

Coach Tia Hurt

* My next blog will give you work out ideas to use with these methods.

Please be sure to read the disclaimer at the bottom of this blog.

Eating Eggs is a Must for a Healthy Lifestyle

Eating Eggs is a Must for a Healthy Lifestyle

1. Egg whites contain the purest form of protein found in whole-foods.

2. One large egg contains 6.3 grams of high-quality protein and all 9 essential amino acids.

3. TEggs are great for the eyes. According to one study, an egg a day may prevent muscular degeneration and lower their risk of developing cataracts, due to the carotenoid content, specifically lutein and zeaxanthin.

4. According to a study by the Harvard School of Public Health, there is no significant link between egg consumption and heart disease. In fact, according to one study, regular consumption of eggs may help prevent blood clots, stroke, and heart attacks.

5. They are a good source of choline. One egg yolk; considered the fat part; is not just protein it has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.

6. Physicians' Health Study supports that regular consumption of two eggs per day does not affect a person's lipid profile and may, in fact, improve it. Meaning it does not negatively impact on cholesterol.

7. Eggs are one of the only foods that contain naturally occurring vitamin D.

8. Eggs may prevent breast cancer. In one study, women who consumed at least 6 eggs per week lowered their risk of breast cancer by 44%. A rich souse of choline may cause a lower risk of breast cancer, according to a study done by The FASED Journal (November 2009 )

9. Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet, especially if they were previously deficient in foods containing sulphur or B12.

10. Eggs can aid in weight loss. A British study, which analyzed 71 research papers on the nutritional composition of eggs and their role in diet, found that eggs are packed with vitamin D, vitamin B12, selenium and choline that could also play a significant role in dieting and weight loss.

Eggs are very nutritious and a must for a healthy lifestyle.

Vitamins

A: good for the skin and growth. D: strengthens bones by raising calcium absorption. E: protects cells from oxidation. B1: helps properly release energy from carbohydrates. B2: helps release energy from protein and fat. B6: promotes the metabolism of protein. B12: an essential vitamin in the formation of nerve fibers and blood cells. Minerals Iron: essential in the creation of red blood cells. Zinc: good for enzyme stability and essential in sexual maturation. Calcium: most important mineral in the strengthening of bones and teeth. Iodine: controls thyroid hormones. Selenium: like vitamin E, it protects cells from oxidation.

Let's Get Healthy,

Coach Tia Hurt

Sources: http://www.nutritionandeggs.co.uk/page/nutritional_val

References:

1. Hu FB, Stampfer MJ, Rimm EB, et al. A prospective study of egg consumption and risk of cardiovascular disease in men and women. JAMA. 1999; 281:1387-94.

2. Fernandez ML. Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations. Curr Opin Clin Nutr Metab Care. 2006; 9:8-12.

3. June issue of journal Nutrition and Food Science

http://www.askmen.com/sports/foodcourt_60/66b_eating_well.html

Chicken Wild Rice Casserole

This is a low fat healthy yummy casserole. My daughters favorite meal! Very easy.

Cream of Mushroom 98% Fat Free, 2.5 serving
Cream of Chicken Soup 98% Fat Free
Rice A Roni Long Grain & Wide Rice and seasoning packet

4 Chicken Breast boneless and skinless (you can use Turkey or pork as well)

DIRECTIONS for Crock Pot

Pre-sprayed Crock Pot

Mix both soups with rice seasoning packets

Add 2.25 cups of water

(the water should add up to 2 cups of water for every cup of rice)
Add 2 boxes of Rice a Roni wild grain rice
Cut Chicken into strips or leave whole and put into crock pot.
Cook on high for 2-3 hours or until rice is tender or cook on low for 4-5 hours.

In oven

Follow the directions above expect put into pre-sprayed casserole dish.
Cover with aluminum foil. (don't forget this or it will dry out)
Cook for 45 min with pre-cooked chicken , 1 hour for non- cooked chicken, 1/12 hours for frozen chicken breast

Nutritional Info

• Servings Per Recipe: 6
• Amount Per Serving
• Calories: 218.4

• Total Fat: 3.5 g
• Cholesterol: 10.4 mg
• Sodium: 1,486.8 mg
• Total Carbs: 41.2 g
• Dietary Fiber: 1.9 g
• Protein: 6.3 g

Enjoy,

Coach Hurt

Healthier Orange Peel Chicken

Orange Peel Chicken Healthier

Chicken marinade:(step 3 ingredients only )

¼ cup orange juice

1 tbsp dark soy sauce

1 tbsp honey

¼ ground pepper

Ingredients:

Dried peel of 1 large orange (or you can use the zest of 2 oranges)

1 ½ tbsp honey

3 boneless skinless chicken breasts with all fat cut off (or chicken flavored Tofu)

1 cup of fresh broccoli (or ½ bag of frozen broccoli)

12 dried Thai chilies

2 tbsp peanut oil

2 tsp cornstarch (or whole wheat flour)

(step 10 ingredients only)

1 tbsp sugar (this can be replaced with 100% pure juice or Stevia)

¼ tsp salt

¼ tsp ground pepper (optional)

2 tbsp dark soy sauce

1 ½ cup orange juice

¼ tsp ground ginger

1 ½ tbsp honey

Directions:

1 Peel a large naval orange cut into strips place it on a non-stick cookie sheet and placing them in the oven at 150 degrees Fahrenheit. Leave the orange peels in the oven until no moisture is left behind, which will usually take about four hours. OR Peel a large naval orange cut into strips set the peel on a paper towel to dry for about three days until hard and slightly brown. OR If you don't can't wait you can use orange zest.

2. Cut chicken breast into thin 1 ½ inch strips and place them into a plastic zip lock bag.

3.Mix together all of the ingredients for the marinade. Then add that mixture to the chicken and leave it in the refrigerator for at least 30 minutes to marinate.

4. While the chicken is marinating, in a bowl slowly mix orange peel strips together with 1 ½ tablespoons of honey, making sure each strip is coated. Then set them aside.

5. Steam broccoli and set aside. ( you can use frozen broccoli; just microwave ½ bag until thoroughly cooked, about 5 minutes)

6. Heat 1 tablespoon of peanut oil on high. Get oil very hot, add chilies and orange peel. There will be smoke. Stir while cooking until they both turn black and burn. The chilies will turn black first, continue to cook all of it until the orange peel turns black as well. This takes about 10 minutes. Once both have blackened, remove the chilies and orange peel and set them aside. Keep the debris stuck to the bottom of the pan in the pan. (you will only use 1 pan for all your stove top cooking)

7. When the chicken has finished marinating, drain all of the liquid from the chicken and discard liquid.

8. Heat the remaining tablespoon of peanut oil in the same pan used for the chili and orange peels. Add the chicken, cook until all the liquid has evaporated and the chicken browns. About 10 minutes.

10. While the chicken is cooking, in a small bowl mix together STEP 10 ingredients.

11. Once the chicken is browned, add the sauce mixture, broccoli, chilies and orange peel. Stir until boiling.

12. In a small cup mix the cornstarch (or whole wheat flour) with a little warm water just to dissolve. Add this mixture to the pan and stir until thick, about 3 minutes. (if using whole wheat flour - mix flour smoothly with water put flour and cold water in a jar, place the lid on and the give the jar a vigorous shake)

13. Serve over brown rice. (brown rice is not included in the nutritional information.)

Some other things you could add are peanuts and any other kind of veggie.

6 Servings

Calories 246.3 Total Fat 6.3g Saturated Fat 1.2 g Polyunsaturated Fat 19g Monounsaturated Fat 2.5 g

Cholesterol 68.4 mg Sodium 797.61 mg Potassium 502.8 mg Total Carbohydrate17.8 g Dietary Fiber 0.9g Sugars 14g Protein 29.1g

This recipe is a melody of several recipes.

Enjoy,

Coach Tia

Avoid Holiday Weight Gain by Preparing for the Temptations of Holiday Eating (part 4 of 4)

.. .. . (Pictures of me teaching boot camp - plyo workout)
4. Work It Off

If you are going to eat treats you're going to need to burn it off or you will gain weight.

It takes 3500 caloric calories to gain one pound.

The good thing is it takes 3500 caloric defiant to lose a pound.

(Check out www.webmd.com/diet/calc-bmi-plus for how many calories you need in a day. )

The average person will burn 100 calories in 10 minutes of intense exercise and burn a few more recovering from it. If you know you are going to be having some treats this holiday season do an extra long Thanksgiving day workout and maybe an extra long Friday one as well. By doing adding an extra 10 - 15 minutes to your workout for the next 4 or 5 workout

s you will can made up the caloric difference.

.. .. (Picture of me - sumo squats)

Make a plan to live a healthy lifestly during the holidays and you will enjoy your self more come January. .. .. (Picture of me flutter kicks)

Let's get healthy,

Coach TIA

Avoid Holiday Weight Gain by Preparing for the Temptations of Holiday Eating (part 3 of 4)

3. Slow down and Enjoy

Just like your mom used to say,

"Slow down when you are eating." Well that is good advice.

Picture: my beautiful mother

Don't hoof down your food. Taste every bite and make it worth it.

We tend to eat treats or food that we shouldn't have a little faster than normal because we don't want our conscious kicking in and telling us to stop.

If we give ourselves permission to have a treat (on special occasions - see my blog about Two Ways to Incorporate Treat Meals) we shouldn't have guilt feeling and we will only have one helping. If you eat to fast more often than not you will eat more than yourself allowance.

Tell yourself what you are going to eat and what time you will eat it.

For example,

I will eat a piece of cheesecake 1 hour after I eat dinner but at least 3 hours before bed.

Knowing that I will eat cheesecake and what time helps me eat slower, not eat more treats and it allows me to know that I will have a treat. Then I don't feel deprived and get to slow down and enjoy.

Let's get healthy,

Coach TIA

Avoid Holiday Weight Gain by Preparing for the Temptations of Holiday Eating (part 2 of 4)

#2.

Make a game plan on eating and stick to it.

Just like in skiing you need to know what you are going to do and stay on course or you will fall on or face.

If you make a plan you will be able to have your dessert and eat it to. Yep that right, I wrote EAT dessert.

Eat dessert or what ever you crave ("it") around the holidays. Don't deprive yourself but don't gorge either. Make a plan to have it at the end of the day and tell your self how much you can have it. If you tell yourself you are not going to eat any thing you really want but know realistically you have give in before there are a few thing that will happen.

First, you WILL eat "it". Next, you will eat a second one because you really didn't taste the first one because you ate it so fast hoping not to feel guilt. Then you will eat a third one because you felt guilty about the first two and now your a little depressed about it. Well at this point you just don't care because you have eating a lot of calories, and you feel defeated. SO I will eat what ever I want. Sound familiar ?

A game plan can look like this:

1. I am going to have a filling small protein snack and drink 2 glasses of water with in 1 hour before I go.

2. I am going eat slowly and enjoy my food.

3. I will only have 1 helping of food.

4. I will fill the majority of my plate with healthy foods and a small portion with non-healthy food.

5. I will eat consciously and remind my self of what I have eaten every time I go take a bite of food.

This is what a game plan may look like. You don't need to do all of this or maybe any of it but what you need to do is look at were you are having difficulty and directly address it with a healthy alternative aka game plan. Be prepared.

Let's get healthy,

Coach TIA

Avoid Holiday Weight Gain by Preparing for the Temptations of Holiday Eating (part 1 of 4)

The holidays are filled with warm memories and pretty pictures. Just like the one to the right with my daughter in our great room in 07'.

The holidays sometimes are also hard. They can be hard to get threw with out feeling guilt from eating way to much food or to many sweets. The New England Journal of Medicine study in 2000 shows the average healthy American will gain 1 lb of fat during the months of November and December. However the average over weight person will gain 5 pounds and continue to gain threw out the year.

Nutrition Journal 2006 has shown the obese person more than likely will gain 10- 15 lbs around the holiday season and will also gain threw out the year.

(Studies done: N Engl J Med 2000; 342:861-867 and Nutrition Journal 2006, 5:29doi:10.1186/1475-2891-5-29)

These studies are 4 - 10 years old. We should assume that the weight gain during the holidays would be higher in 2010 with our "more is better" mind set.

I have a four tips that I will share with you in the next few blogs that will help you win the battle of temptations and over eating around the holidays and other festive times.

1. Know what you typically do and plan on changing your mind set and your habit. THE BATTLE WITH FOOD BEGINS IN THE MIND! (I will blog about this with more details soon)

A. If you normally start eating appetizers right after you get to a party. DO these 2 things to help you change this habit. First tell your self you have to drink 2 glasses of water before you can even go near the appetizer table. Second give yourself a start time. Allowing yourself to eat after you have been there one hour.

B. Go in knowing how you normally eat, how you typically react to food and drinks at parties, and prepare yourself for the emotions you will have during the party that may cause you to eat more or drink more than you typically would.

Next blog coming tomorrow.

Let's get healthy,

Coach TIA

Crispy Zucchini Fries

Sharon G. sent me a recipe Crispy Zucchini Fries. I thought you all might like them as well.

Ciao Tia!
Hope you like them as much as we did!!!

Crispy Zucchini Fries

1/2 cup whole wheat flour
1/2 cup flour, all purpose
3 tablespoons cornmeal
2 teaspoons salt
1 teaspoon black pepper (freshly ground)
1 1/2 Pounds zucchini (cut into 1/2 by 3 inch sticks)
2 large egg whites (lightly beaten)

**I did substitue the salt and pepper.Zatarains Creole Seasoning

Preheat oven to 475

Coat a large baking sheet with cooking spray
Combine flours, cornmeal, salt and pepper in a large sealable plastic bag
In egg white dip zucchini sticks, shake in the bag to coat, and arrange on the baking sheet, not touching.
Coat all exposed sides with cooking spray
Bake on the center rack for 7 minutes.
Turn the zucchini and coat any floury spots with cooking spray again.
Continue to bake until golden and tender, about 5 minutes more.
SERVE HOT.

Thanks Sharon G. for your recipe.

If you have a yummy clean recipe email me with it and I'll post it on my blog.

Take pictures as well and let those reading droll over your yummy healthy food your eating.

Let's Get Healthy!

Coach Tia

Foods That Should Be Eaten Daily in a Healthy Life Style

Foods That Should Be Eaten Daily in a Healthy Life Style

Eggs ( 2 whole eggs)

Contains the following

Vitamins -
A: good for the skin and growth.
D: strengthens bones by raising calcium absorption.: protects cells from oxidation.
B1: helps properly release energy from carbohydrates.
B2: helps release energy from protein and fat.B6: promotes the metabolism of protein.
B12: an essential vitamin in the formation of nerve fibers and blood cells.
Contains the following Minerals -
Iron: essential in the creation of red blood cells.
Zinc: good for enzyme stability and essential in sexual maturation.
Calcium: most important mineral in the strengthening of bones and teeth.
Iodine: controls thyroid hormones.
Selenium: like vitamin E, it protects cells from oxidation.

Sources: http://www.nutritionandeggs.co.uk/page/nutritional_val (Check an up coming blog with more benefits of eggs)

Oats (1/2 cup)

Significant sources of dietary fiber.

Helps lower cholesterol

Decreased risk of hormone related diseases.

Delays the stomach from emptying quickly

Helps you feel full longer

Aids in weight loss

Favorably alters a bodies metabolism

Enhance performance

Skim Milk

Contains significant amounts of protein, calcium, casein, as well as vitamin C.

Possible links to reduced risk of arterial hypertension, coronary heart disease, colorectal cancer, and obesity.

Decreased risk of insulin resistance and type 2diabetes

Promoting muscle repair and growth

Water - OK so your not going to "eat" water =-)

Healthier looking skin

Helps with digestion

Aids in weight loss

Higher energy level

Less irritability

Better thought process

Low or non -fat cottage cheese

Good source of calcium, with Vitamin D

Prevents stomach disorders

Help build strong bones

Tooth decay prevention

Lemon or Limes:

Add a few drops of one to your water to increase your metabolism.

It's a liver detoxifier

(Adding 500 milligrams of ascorbic acid to your diet can speed up your metabolism by 33 percent - 500 milligrams is half a gram= 1 teaspoon is 5 gram)

Those were just a few benefits from each food. They all help in maintaining weight, loosing weight, staying or getting strong, staying healthy inside the body, outside appearances and staying active.

Let's Get Healthy!

Coach Tia

Sources:

http://www.eatmoreoats.com/health.html

http://en.wikipedia.org/wiki/Milk

http://benefitof.net/benefits-of-cottage-cheese/

Recourse: Roy BD (2008). Milk: the new sports drink?

US National Dairy Council Dairy's Role in Managing Blood Pressure

How to Prepare "Sunday Fast Bites" Healthy Fast Meals

How to Prepare "Sunday Fast Bites" Healthy Fast Meals

STOP! Don't go t that drive thru on Sunday's anymore. I know the day might be hectic but you can have a meal ready to eat in 10 -20 minutes if you make my "Sunday Fast Bites" healthy meals.

Sunday Fast bites are quick fast meals that are easy to make on Sundays.

Here are some tips and tools I use to help me with Sunday Fast Bites.

1. Have precooked frozen chicken, turkey, fish, and other meats, or meat alternatives in the freezer - diced, sliced and whole.

2. Other things I keep in the freezer are fruits and a variety for frozen veggies.

3. Have canned beans, tomatoes, diced tomatoes, canned chicken, canned salmon, canned tuna, all kinds of rice, and oats in the pantry.

4. Have eggs, cottage cheese, hard cheeses and milk in the refrigerator.

5. Keep 2 crock pots one big and one small.

6. Prep food when time permits. Prepping food can be as early as 2 days prior or the same day to shave cook time down.

To see recipes for "Sunday Fast Bites" click below and scroll down the page. http://coachhurt.blogspot.com/search/label/Sunday%20Fast%20Bites

Let's Get Healthy!

Coach TIA HURT

Low Fat Cheeseburger Pie

Low Fat Cheeseburger Pie

Ingredients for filling

1lb extra lean ground turkey
1 Egg
1/2 Cup Chopped Onion
2 Slices of Tomato

1 Clove Garlic (chopped)

3/4 Cup 2% Shredded Cheddar Cheese
1 cup Nonfat Cottage Cheese

2 Tbsp Worcestershire Sauce

Ingredients for dough mixture :

1/2 tsp salt

3/4 cup whole wheat flour

Baking Powder, 2.5
butter, 4 tbsp

1/4 cup of water (Add water gradually as needed for dough, you might not need it all)

Mix dough with water to form a dough. Roll dough flat enough to cover a pie pan with rolling pin. Discard if you have extra dough.

Directions: Brown Turkey, onion & garlic in a pan, and Worcestershire Sauce.

Make dough mixture. (ingredients above)
In a separate bowl, mix cottage cheese with egg then Pour that mixture over the turkey.
Top with Shredded Cheddar Cheese and place Tomato Slices on top and bake at 350 for 30-40 minutes.

Picture compliments of Teresa Hofmann from St. Louis Fitness Trends Examiner

Nutritional Info Servings: Per Recipe: 8, Amount Per Serving, Calories: 160 ,Total Fat: 4.5 g, Cholesterol: 57.9 mg, Sodium: 292.1 mg, Total Carbs: 10 g, Dietary Fiber: 0.3 g, Protein: 26 g

Enjoy,

Coach Tia Hurt