Friday, November 19, 2010

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: (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


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.

Let's Get Healthy!


Wednesday, November 10, 2010

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


Coach Tia Hurt

Whole Wheat Crockpot Lasagna

Whole Wheat Crockpot Lasagna


2 lb extra lean turkey (or morning star meatless ground meat)
8 whole wheat lasagna noodles, uncooked

1 tsp Italian seasoning
3½ cups home made spaghetti sauce
1/3 cup water
8 sliced mushrooms

15oz fat free ricotta cheese
2 cups shredded skim milk mozzarella cheese

Shredded Parmesan cheese (for toppings)


Spray inside of cock pot with no-calorie cooking spray.
Brown ground beef in pan and drain. Stir in Italian seasoning.

Cover bottom of crock pot with uncooked wheat noodles.
Spread meat over the noodles in the crock pot.
Then begin layering sauce, mushrooms, ricotta, mozzarella, and more noodles.

Repeat until all ingredients are gone.
Cover and cook on low for 5 hours or high for 2 ½ hours

Nutritional Info Amount Per Serving 8, Calories: 469.0,,Total Fat: 21.0 g, Cholesterol: 76.2 mg, Sodium: 639.2 mg, Total Carbs: 31.3 g, Dietary Fiber: 5.2 g, Protein: 36.7 g


Coach Tia Hurt

Crock Pot Salsa Chicken

Crock Pot Salsa Chicken


4 large frozen chicken breasts

1 cup salsa

½ can corn

½ fat free sour cream

1 can condensed cream of chicken soup

1 packet low sodium taco seasoning

1 tbs Cumin

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


Place frozen chicken breasts in crock pot and sprinkle all seasoning over it . Mix together can of soup, salsa then pour over chicken. Cook on low for 6-8 hours. Shred cook ingredients. Stir in sour cream serve over brown rice if desired.

Nutritional Info, Servings Per Recipe: 4, Amount Per Serving, Calories: 286, Total Fat:4 g, Cholesterol: 76 mg, Sodium: 2,000 mg, Total Carbs: 24g, Dietary Fiber:1 g, Protein: 31 g (with out brown rice)


Coach Tia Hurt

Crock pot Chicken and Spinach

Crock pot Chicken and Spinach

1/2 cup of water
4 frozen chicken breast
1 pkg frozen spinach
4oz reduced fat cream cheese
(or 2 oz or reg. cream cheese)
ranch dressing mix (or Italian dressing mix)
If you don't have either seasoning just season the water1/4 tsp salt
1/4 tsp pepper

Directions 1st put frozen chicken in crock pot

2nd put all seasoning (including ranch mix) into 1 cup of water and pour on top of chicken
3rd put frozen spinach on top (no need to break it up)
4th put crock pot on low to cook for frozen chicken 6-8 hours (for not frozen 4-6 hours)
put crock pot on high to cook for frozen chicken 4-6 hours (for not frozen 3-4 hours)

5th when chicken is done to your liking, take it out and cover to keep warm. Drain water out out of crock pot leaving only spinach in your strainer.
6th Mix cream cheese and spinach until warmed threw in your crock pot or on stove top until the mixture is warm.
7th pour cream cheese mixture over chicken (you can shred chicken, dice, or leave whole) any way is good.

The cooking time will vary depending on how moist you like your chicken. The longer you cook it the tender it will get. Cook on high for 4 hours, or low for about 8

This tastes like spinach dip over chicken. YUMMMMY

Number of Servings: 4

Calories: 300.0, Total Fat: 3.0 g, Cholesterol: 141.9 mg, Sodium: 500.5 mg, Total Carbs: 3.9 g, Dietary Fiber: 1.7 g, Protein: 61.2 g


Coach Tia Hurt

Blue Cheese Chopped Salad

Blue Cheese Chopped Salad

1/4 Head romaine lettuce
1 Heads iceberg lettuce
1/4 pound Shredded carrot
1/4 pound Shredded red cabbage
3/4 ounce Chopped chives
1 1/4 ounce whole wheat Angel hair pasta (flash fried in EVOO and broken)
1 1/4 ounce Blue cheese chopped in squares
1 1/4 ounce Balsamic vinegar
3/4 ounce Caramelized candied pecans


Chop lettuce in 1/2-inch squares. Mix lettuce with the carrot, cabbage, pecans and vinegar. Add the angel hair pasta, blue cheese and chives. Serve in a chilled bowl.

Serving Suggestion: Top with sliced grilled chicken breast.

Nutritional Info; Servings Per Recipe: 2

Amount Per Serving, Calories: 240.0, Total Fat: 13.5 g, Cholesterol: 13.2 mg , Sodium: 293.2 mg, Total Carbs: 22.7 g, Dietary Fiber: 4.8 g, Protein: 9.2 g


Coach Tia Hurt

Sunday Fast Bite Taco Soup

Taco soup

Salsa, 2 cup
Diced Tomatoes, No Salt Added, 1 can
2 cans for the following
Yellow Sweet Corn, (remove liquid)
Tomato Sauce
Beans, black

Kidney beans (optional)Swanson Chicken Broth 99% Fat Free, 1 cup
Oregano, ground, 1 tbsp
Basil, 1 tbsp
Minced Garlic, 1 tsp
Sharp Cheddar Low Fat, 1 cup, shredded

Cumin 1tbsp
Tortilla chips, baked 36 total 6 for each bowl


In a large pot combine ingredients all but cheese and tortilla chips. Bring to a boil; cover, reduce heat, and simmer for 5 minutes.

Serve with 3 tablespoons of cheese and 6 tortilla chips on top.

Nutritional Info, Servings Per Recipe: 6 three cup each

Amount Per Serving, Calories: 252.0, Total Fat: 3.6 g, Cholesterol: 4.0 mg, Sodium: 1,173.3 mg, Total Carbs: 45.0 g, Dietary Fiber: 7.9 g, Protein: 13.2 g,

My husband likes to add chicken to his soup to make it a meal for him.

You can also add all this to a large crock pot on low and it will be hot ready when you return home.


Coach Tia Hurt

Stir-Fry and Sunday Fast Bite Stir-Fry

Szechuan Spicy Stir-Fry

Flank Steak 4 oz (double this recipe if you are cooking for more than 2 people)
Green bell Peppers 2 cup, strips
Onions, raw .5 cup, chopped
Szechuan Spicy Stir-Fry, 3 tbsp (make sure to pick one that is clean) Brown rice (optional)

Cook steak and make rice first. While cooking prep the veggies and start to cook. When the steak is done let it rest 5 minutes then thinly slice and add to veggies. Add the stir-fry sauce to warm and your done. If you chose to do the rice then pour over rice and yummy time to eat.

30 minutes from prep to eat.


Put rice and broth in your 4 qt slow cooker cook on high for 3-4 hours, or on low for 5-6.

Then in another slow cooker put the flank steak (after seasoned) cook on high for 3-4 hours, or on low for 5-6. add 1/2 cup of beef broth. Use a 6qt Smart-Pot. When you get home they both will be ready to plate and eat. All you will need to do is to cut and heat the veggies. If you prep your veggies a head of time and you will be eating in 10 minutes after getting home.

Nutritional Info Servings Per Recipe: 2

Amount Per Serving, Calories: 177.8, Total Fat: 6.1 g, Cholesterol: 28.4 mg , Sodium: 795.3 mg, Total Carbs: 18.5 g, Dietary Fiber: 2.3 g, Protein: 13.2 g


Coach Tia Hurt


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