Thursday, March 31, 2011

Basic Oats with Raisins and Oat Combination Ideas

Chocolate Protein Oatmeal (no raisins)
1/2 cup 1% milk
1/2 cup rolled oats
1/8 cup raisins
1 tsp cinnamon

Nutritional values:
Calories 266
Calories from Fat 36
Total Fat 4.0g
Saturated Fat 1.2g
Cholesterol 6mg
Sodium 58mg
Total Carbohydrates 50.0g
Dietary Fiber 6.0g
Sugars 17.6g
Prot 10g
Iron 13

FACT: 1/2 cup whole, old fashioned Quaker Oats only has 150 calories.

IDEAS for Oat Combination:

Wednesday, March 30, 2011

Fish It's What's For Dinner!

 Fish It's What's For Dinner! 

Mahi Mahi contains 119 calories, 25.5 grams of protein, zero grams of carbohydrates, one gram of total fat and zero grams of fiber
Mahi Mahi Steak
1 slice bacon 
4 samll portabella mushrooms

1. preheat oven 350. 
2. cook Mahi Mahi steak and bacon in oven for 10 min 3. a
dd sliced portabella mushrooms return to oven for 
 additional 10 -15 minutes.  
This can also be done on the stove top. 

Add some steamed veggies for a complete meal.  
Mahi Mahi with steamed veggies and long grain rice. 
Above Mahi Mahi Steak cooked simply. 

Mahi Mahi Steak 
1 tsp Extraq vegin Olive oil  

1. preheat oven 350. 
2. cook Mahi Mahi steak in oven for 25 minutes. 
This can also be done on the stove top.

Coach TIA

Tuesday, March 29, 2011

Simple Vinaigrette


     1/3 cup Extra Virgin Olive Oil 
     1/4 cup raosted almond oil (you can even use a little of the oil out of you natural nut jar)
     1/4 cup Apple Cider Vinegar 
     2 tbsp Stievia (or use Agave Nectar as in Dec. 08 clean Eating Mag.) 
     1 tbsp Dijon Mustard 
     1 tsp Sea salt 
     1/2 - 1 tsp Ground black pepper


Monday, March 28, 2011

Tahini Recipe

·                       4 c. white sesame seeds
·                        1/4 c. olive oil

Buy roasted Sesame Seeds

If you can not find roasted sesame seeds. Just roast them a preheated oven at 350 degrees for at least 10 minutes. Stir 2 times making sure they get golden but not brown.

Blend the sesame seeds and olive oil in a blender until the mixture is smooth and pour-able. Adding more oil if the mixture is too thick to pour easily.

Storing: It can be kept fresh in the refrigerator for up to a month. 

It can be used for a dressing on a simple tomato and cucumber salad, a sandwich spread, on some whole wheat noodles, or even as a dip. 

Coach TIA 

Friday, March 25, 2011

Jen's Hummus Recipe

This hummus has added roasted red peppers.

2 cups canned garbanzo beans, drained
1/3 cup *tahini
1/4 cup lemon juice
1 teaspoon salt
2 cloves garlic, halved
1 tablespoon olive oil
1 pinch paprika
1 teaspoon minced fresh parsley


Thursday, March 24, 2011

Answers on "How Can I Lose Weight?"

Answering Questions:

It is very simple.

Burn more than what you consume.

Calories burned must be more than calories consumed.

You must burn more calories that you put into your mouth.

Eat less calories and exercise more.

Burn more calories than you eat.

It really is that straight forward.
Of course there are other factors that come into play but it boils down to eating less and burning more.

Let's Get Healthy,
Coach TIA

Wednesday, March 23, 2011

Oatmeal Blueberry Muffins Coffee Cups Recipe

10 & 12oz large coffee cups
2 servings each

Blueberry Muffins Cup

1 cup whole wheat flour
1/2 cup oats
2 Trivia packets
4 Tbs pure cane sugar
1 tablespoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon salt
1 cup skim milk1 egg
1/4 cup apple sauce (naturally sweetened)
1 cup blueberries


Tuesday, March 22, 2011

Calories Burned During Exercise, Activities, Sports and Work

The chart below is an estimation of the number of calories burned while doing various exercises for one hour. Specific calorie expenditures will vary widely depending on the exercise, intensity level, heart rate, medications, and your individual situation.

Calories Burned During 1 Hour of Exercise, Activities, Sports and Work
table of calories burned by activity and weight of 130, 155, 180, 205 lbs

Activity, Exercise or Sport (1 hour)
130 lb
155 lb
180 lb
205 lb
Cycling, mountain bike, bmx
Cycling, <10 mph, leisure bicycling
Cycling, >20 mph, racing
Cycling, 10-11.9 mph, light
Cycling, 12-13.9 mph, moderate
Cycling, 14-15.9 mph, vigorous

Monday, March 21, 2011

Fitness Calculators & Testing

This is good for self assessment of specific abilities.
However on some of the tests is doesn't explain how to do them. So with out some fitness background some of the tests might be difficult to know what to do, restrictions and the time requirements.

Fitness Calculators & Testing
Curl-Up Test
ACSM Exercise Risk
Push Up Test

Sit Up Test
Sit & Reach Test
Stride Length Calculator (Female)
Stride Length Calculator (Male)
One Rep Max (1RM) Estimation
Rockport Walk Test
1.5 Mile Run
12 Minute Run
Target Heart Rate
YMCA Bench Press © 2011. All Rights Reserved.

Let's GET Healthy,
Coach TIA

Thursday, March 17, 2011

Oatmeal Fritters


  • spray extra virgin olive oil
  • 2+ cups cooked oatmeal (1 cup dried precooked oatmeal, cooked with only water) - for best results use chilled or cooled oatmeal in perpetration stage.
  • 1 - 2 Tbs of Whole wheat flour
Spray oil in a large skillet over medium heat. Form the oatmeal into 1-inch balls and flatten into patties. (Add more flour 1 tablespoon at a time if the patty doesn't keep it's shape) When the oil is hot, add the patties to the pan in a single layer. Cook 3 to 5 minutes per side until golden. Pat fritters with paper towels and serve warm or at room temperature.
For topping you can add berries, honey or Greek yogurt and honey mixture. Yummo!!!
Time: 13 minutes with cooked oatmeal
For added protein add an egg or cottage cheese to the fritter.
Coach TIA

Nutrition Facts

Monday, March 14, 2011

Tia's Mexican Turkey Meatloaf

16 oz Ground turkey, 93% lean
1.5 cups of Salsa
2 Large Eggs
1 pkg Taco Seasoning 30% Less Sodium
1 cup 100% Natural Whole Grain Quaker Oats Rolled Oats
1/2 cup cheddar cheese

Mix everything together, put into a pre-greased 9x13 pan. Pat flat then pour 1/2 cup of salsa on top. If desired put on 1/2 cup of cheese on top of the salsa.
cook at 350 for 40 minutes.

Let cool for 5 - 10 minutes before cutting in order to keep it's form.
Very yummy!

My husband eats 2 helpings is very satisfied.

Nutrition Facts

OATS, So Good For You!!!

Oats are so very awesome!

They help your body in so many was. Now I am talking about natural oats instant or quick and steel cut. Not the kind that come in those cute little pre-sized packages with tons of sugar added.

Lowers and Keeps Cholesterol Down: A 1½ ounces (43 grams) of oatmeal resulted in a loss of 3% in total cholesterol and a 14% reduction in bad cholesterol after two months.

Keeps your blood sugars stable: Eating oats can help with not rise your blood sugars over a longer time period.

Reduce Cancer Risks: Oats, like other grains and vegetables, contain hundreds of phytochemicals (plant chemicals). Phytoestrogen compounds, called lignans, in oats have been linked to decreased risk of hormone-related diseases such as breast cancer.

Rich Soluble Fiber: A daily serving of whole oats rich in soluble fiber can reduce hypertension, or high blood pressure, and so reduce the need for anti-hypertensive medication.

High Fiber Food: Oats have a high fiber content. Fiber is necessary in keeping bowel movements regular.

Enhances Athletic Performance: Oats have been shown in scientific studies to favorably alter metabolism and enhance performance when ingested 45 minutes to 1 hour before exercise of moderate intensity.

Aids in Weight loss: Oatmeal is considered one of the best foods to eat for weight loss. It preforms as a filler and provides more energy than in other carbohydrate diets. As the soluble fiber of oats is digested, it forms a gel, which causes the viscosity of the contents of the stomach and small intestine to be increased, feeling fuller longer.

Acts as Anti-depressant: Eating oats helps in dealing with depression. It has been proven that oats work as an anti-depressant and help in keeping the mind calm. Consumption of unrefined oatmeal is said to reduce stress, while cooked oats helps to get rid of fats.

Quality Proteins: According to the World Health Organization (WHO) they have confirmed that the protein quality in oats is equal to that of soy protein.

Oats are one of the 5 things I think you should eat on a daily basis. To see what other food I think you should eat Foods That Should Be Eaten Daily in a Healthy Life Style

Let's Get Healthy,

Coach TIA


Friday, March 11, 2011

Cottage Cheese One of the Most Bang for Your Calorie Cheeses

When it comes to cheeses, cottage cheese gives you the most bang for your calorie.

I got this Low Fat Cottage Cheese at WalMart for $2.54.

A 24 oz. container costs that is 6 servings for 1/2 cup or 4oz.

It's low in calories and fat.


Nutrition Facts
Serving Size 4 oz: [change]
Amount Per Serving
Calories 120
Calories from Fat 45
% Daily Value*
Total Fat 5g
Saturated Fat 3g
Cholesterol 15mg
Sodium 460mg
Total Carbohydrates 4g
Dietary Fiber 0g
Protein 14g
Vitamin A 4%Vitamin C 0%
Calcium 8%Iron 0%
Zinc 4%Thiamin 2%
Riboflavin 10%Niacin 0%
Vitamin B-6 4%Folate 4%
Vitamin B-12 10%Phosphorus 15%
Magnesium 0%
Percent Daily values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs © 2009. All rights reserved.



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