Wednesday, August 25, 2010

20 Protein balanced snacks:

20 Protein balanced snacks:

1. Natural peanut butter & apple slices
2. Whole grain toast topped with natural peanut butter and sliced bananas
3. Hummus and veggies on whole grain pita bread
4. Small handful of almonds (11) and fruit
5. Low Fat Yogurt and walnuts
6. Low Fat String Cheese and whole grain crackers
7. A hard boiled egg and veggie sticks
8. Tuna in water and whole grain crackers with veggie sticks
9. Low fat cheddar cheese and bean whole wheat quesadilla triangles
10. Low Fat Cottage cheese and cubed fruit
11. Edamame and whole grain crackers
12. Turkey, low fat cheese, and veggie wrap

13. Low Fat Laughing Cow cheese with veggies
14. veggie sticks and hummus
15. Low Fat Yogurt and fruit
16. Yogurt smoothie with a banana and all natural peanut butter
17. Reduced Fat Triscuit and hummus
18. Wasa crackers and Low Fat Laughing cow cheese
19. Caprese salad (Tomato, low fat mozzarella, basil, EVOO, balsamic vinegar, S&P)
20. Eggs in a basket with low fat cheese, cooked with EVOO (Egg cooked inside a whole grain bread)

Protein hleps you stay fuller longer because it takes longer to digest and it is important to eat with your fruits to slow down the break down of them.

All of the above are all with out high fructose corn syrup and as natural as you can get.
Wonderful healthy food!

Monday, August 16, 2010

I DON'T DO DIET Class Starts Aug 22nd

I DON'T DO DIET Class Starts Aug 22nd
It a class that teaches Healthy Lifestyle Living.

The 16 week of topics

Week 1 Expectations

Week 2 Let’s Talk

Week 3 Goals and Action Plan

Week 4 RUN

Week 5 But I’m Hungry!

Week 6 Strength Training


Week 8 FOOD?

Week 9 Hurdles and Strategies

Week 10 What about YOU?

Week 11 STOP! STOP! STOP Whining!!!

Week 12 I want 2nds!

Week 13 Eat Me!

Week 14 What I Like About You

Week 15 Review Goals and Game Plan

Week 16 Pay It Forward

Come join me for the start of my 16 weeks class "I DON'T DO DIET"

at First Baptist Church Fairview Heights

Sundays starting Aug 22nd at 4:30-5:30

Have a great Monday!

Let's learn a healthy lifestyle together!


Thursday, August 12, 2010

What are your excuses? Write them down so you will be prepared.

Stop making excesses and DO IT!



I don’t feel good

I don’t want to

I’ll do it tomorrow

I’ll do it later today

I don’t have time

I have little kids


Make an appointment

Goal setting: make two goals you can do today, then two next month, then two next month. Then you have accomplished 6 new things in 3 months.

These goals you can write on your fridge because you will do them!

How are you going to overcome your excesses ?


Let's get healthy!!!


Wednesday, August 4, 2010

Blueberry Protein Pancakes

Clean Blueberry Protein Pancakes
      1/2 cup Quaker Oats Old-Fashioned Rolled Oats
      1/2 cup nonfat cottage cheese 
      4 large eggs or 6 egg whites 
      1/4 teaspoon ground cinnamon
      1 teaspoon vanilla
        1/2 cup Frozen Blueberries DRAINED (keep)
        1-2 Tbs juice from DRAINED frozen Blueberries
        1/4 honey
        Preheat griddle or nonstick skillet to 375 F.
        Put oats, cottage cheese, egg whites, and cinnamon in blender. Mix until smooth. The batter will be a little runny.
      Use a 1/4 cup measuring tool to spoon batter onto medium heat griddle. Wait 1 minute then add blueberries to pancake on griddle. (be careful it will stick to griddle. if you don't want it to stick just add on top after cooked)
      In a separate bowl add drained frozen blueberry juice and honey, mix well. (use for topping later)
      Watch for bubbles to appear on the pancake and then flip to other side. Cook for another minute and plate. (warning if you are going to use blueberries your griddle will get messy)
      Add left over blueberries and honey/juice mixture for toppings to taste.
      YUMMM YUMMM YUMMM! Healthy food !!!
      My kids even like it.
      Number of Servings: 6 small
      • Amount Per Serving 2 (3 small)
      • Calories: 178 .0, Total Fat: 4.3 g,Cholesterol: 7.5 mg,Sodium: 274.8 mg,Total Carbs: 21.0 g,Dietary Fiber: 5.7 g,Protein: 15.7 g

      Some substitution ideas are to add peanut butter, use strawberries at toppings, add 80% dark chocolate chips what ever is clean and yummy with pancakes just switch out the blueberries.
      Yummy healthy recipe.
      Coach Tia Hurt


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