Friday, April 29, 2011

Black Bean Burger

Black Bean Burger


    1 can black beans (drained and rinsed) 
    1 large egg 
    1/4 cup whole wheat bread crumbs (easy to make - just blend whole wheat bread in a small chopper)
    1 clove garlic (minced) 
    1tsp chili powder 
    1/2 tsp salt
    1tsp pepper
    1tsp cayenne 


Thursday, April 28, 2011

What You Can Do With Cottage Cheese

Puré it in a blender with two drops of lemon:
It can be a base in place of sour cream.  
Use it as a tasty dip mixed
Sprinkle herbs and spices to add flavor.
Replace it with anything that calls for sour cream or ricotta cheese

Substitute for:
Ricotta cheese in lasagna
Other higher fat soft cheeses
Sour Cream in bean dip

Mix it:
With yogurt
Puree it into a smoothie

Wednesday, April 27, 2011

Turkey Nachos

Turkey Nachos

Optional (not included in nutritional) 
Refried beans 
cottage cheese-sour cream (recipe coming soon) 

Add meet and cheese nuke then add salsa and other toppings.

You can take them to a party for appetizers, have them for a snack or even for lunch. 
Full of protein, very filling and yummy! 

Coach TIA 

Nutrition Facts

Tuesday, April 26, 2011

Simple Caprese Salad

Simple Caprese Salad
1 med Tomato
4 oz Mozzarella (part Skim milk)
1 tbs Extra Virgin Olive Oil
2 tsp Balsamic Vinegar 
Basil, Salt, and Pepper to taste 

Slice and plate. Drizzle EVOO and Balsamic on top. Add salt, pepper and basil to taste. 

Fast high protein lunch. 

Coach TIA

Nutrition Facts for Simple Caprese Salad

Monday, April 25, 2011

What To Eat at Fast Food Places...Taco Bell

TACO BELL, I used to love Taco Bell. That is when I was heavier.  
Be aware as with almost any Mexican place you eat at the salt content in most of their food is very high. Taco Bell is no different.

Just as with McDonalds buns the soft taco shells that Taco Bell uses are not very healthy or nutritious. However, it is pretty impossible to take it off like a bun.

WHAT TO EAT AT TACO BELL If you have to eat there.
Pick form the Fresco Menu, which replaces cheese and/or sauce with a zesty fiesta salsa made of diced tomatoes, onions, and cilantro. 
  • All items on the Fresco Menu have 330 calories or fewer with no more than 8 g of fat. However 8 grams of fat is a lot of fat per calorie. So make this a rare stop!
    • Fresco Grilled Steak Soft Taco (150 calories, 4 g fat, 520 mg sodium)
    • Fresco Crunchy Taco (150 calories, 8 g fat, 350 mg sodium)

Friday, April 22, 2011

Santa' Fa Chicken Salad

 Santa' Fa Salad 

2 cups Lettuce
1/2 Cooked chicken breast
1/4 cup Corn
1/4 cup Black beans
1/4 Baked whole wheat tortilla shell cut into strips
1/4 c Cheese blend
(add desired amounts)

1 Serving
Above Nutritional info

Thursday, April 21, 2011

Slow Cooker Italian Beef

Slow Cooker Italian Beef 

  • 5- 10 pound roast
  • 3 cups beef or chicken broth 
  • 1 can of beer (this tenderizes the beef)
  • 1 tsp salt
  • 1 tsp ground black pepper
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • 1 tsp onion salt
  • 1 tsp dried parsley
  • 1 tsp garlic powder
  • 1 tsp dry Italian salad dressing mix 
  • 1/2 can of pickled yellow peppers (optional)


Wednesday, April 20, 2011

Healthy BBQ Chicken Pizza

2  BBQ Chicken Pizza's 

whole wheat pizza crust (home made)
16 oz cups mozzarella cheese
3 small tomatoes 
2 cooked chicken breast diced 
1/2 cup BBQ sauce

Build your pizza on the crust 
BBQ sauce as the base 
then the cooked chicken
tomatoes and top with cheese 
put in the oven of 15 minutes and done. 

Nutrition Facts for above Pizza 

Tuesday, April 19, 2011

NO Easter candy challenge

NO Easter candy challenge!

You decide how your challenge will go and for how long.

I'm not eating any until 5/29/11.

Then I will have 1 serving of malted Easter eggs.

Who's in?

Monday, April 18, 2011

What To Eat at Fast Food Places...McDonalds


This is by far my LEAST favorite place to eat at! I don’t like that we feed our children this over processed, highly caloric, fat saturated so called chicken nuggets. Mostly for convince sake I know but still I don’t like it. (I feed it to my kids when they were younger so know that I am not judging you =-)

So forgive me if I’m a little harsh. However, I am realistic to know that even I HAVE to eat there because there might not be any other choice. It seems to me that McD's are every were even in county roads where there is nothing but farm land.

Even the slang name “McD’s”' bothers me. It’s like he’s our friend…. ugg. Not mine. Yes, I do understand they are "trying" to get healthier options but in all honesty they are going to market what sells and right now what sells for them and what they make their money on is easily over possessed inexpensive food.

Read the following understanding that none of McDonalds breads are very healthy or nutritious. If you can, try to take the bread off or only eat ½ of the bun on your sandwich.

Alright off my soap box now on to facts. =-)

What to eat IF you have to eat at McDonalds go for the grilled chicken sandwiches, Caesar salad, apples or fruit and walnut salad.

Read the following understanding that none of McDonalds breads are not very healthy or nutritious. If you can try to take the bread off or only eat ½ of the bun on your sandwich.
Alright off my soap box now on to facts. =-)

What to eat IF you have to eat at McDonalds, Grilled chicken sandwiches, Caesar salad, apples or fruit and walnut salad.

Chicken Sandwiches
The grilled chicken sandwiches are high

Saturday, April 16, 2011

Simple Protein Smoothie

banana and berry smoothie 

    Ingredients: 1 Scoop - Whey Protein Powder 1/2 cup - nonfat milk 1/2 Banana fresh (about 3-4") (optional)  5 strawberries frozen, unsweetened (or any kind of frozen fruit) 
      2 ice cube


Add the milk, banana and whey powder until blended. Then add frozen strawberries and ice.

Pulse the blender to chop up ice, then blend until the constancy you desire.

If you want a smoothie thin add some cold water.

Coach TIA 

Nutritional Info

Friday, April 15, 2011

Home Made Chipotle Salad

Home Made Chipotle Salad


1/4 cup Corn (drain)
1/4 cup Black beans (drained if wish)
1/2 cup fresh salsa
2 cups of lettuce (I use spinach)
1/4 cup of hot sauce of choice
1/4 of a bell pepper
1/4 of a red onion
3TBS extra virgin olive oil (to cook the veggie in)

Cook the peppers for 3 - 4 minutes in the coconut oil. Build your salad by

Thursday, April 14, 2011

Creative Oatmeal Combinations

There is nothing better than a warm and hearty bowl of oatmeal, but it isn’t all that great and exciting by itself. But add fruit, nuts and other toppings make it outstanding! It only takes minutes to make and it makes your morning easy by having the add-ins ready in the frig.
Here are a lot of combinations below to add make your oatmeal exciting. and nutrients.
One serving of cooked oatmeal (about 1 cup cooked) contains
150 calories, 3 grams of fat, 27 grams of carbs, around 6 grams of protein, and 4 grams of fiber.
  • 2 Tbsp dried cranberries, 1 Tbsp toasted pistachios, 1 tsp sugar (115 calories)
  • 2 Tbsp raisins, 1 Tbsp chopped pecans,

Wednesday, April 13, 2011

What To Eat at Fast Food Places...Chipotle

Chipotle is one of my FAVORITE places to eat for lunch!
The healthiest choice is the naked salad. (naked meaning no rice added)
I load up on the veggies; black beans, bell peppers, add fresh tomato salsa, corn salsa, Red Tomatillo Salsa.
I don't add cheese, sour cream or the vinaigrette dressing, it doesn't need any of it.

The salad total is 270 Calories, 21 g of Fat and 7 protein. 
If I am eating it for dinner I will add the steak for an extra 190 calories 6.5 fat and 30 protein. 
The salad and the steak  would be 460 calories 13.5 g fat 37 protein

Tuesday, April 12, 2011

What To Eat at Fast Food Places...Panera Bread/STL Bread Co.

Panera Bread Logo

In 2009  Health magazine named Panera Bread.(for those in the St. Louis area STL Bread Co) the healthiest restaurant chain in America

They do have some very yummy healthy things for sure. They are one of my top picks to eat on the weekends. However the pick two, bagels and desserts are all high in calories, high in fat, and not very nutritious, therefore not good picks. So you need to choose wisely.
BREADS:  Choose the Specialty breads they have fewer than 200 calories, about 4 g of fat, with around 350 mg of sodium, and some fiber. Most servings are about 2 oz.

Monday, April 11, 2011

Top Body - Fitness 2 Week Boot Camp Menu

Top Body - Fitness 2 week menu (click)

What To Eat at Fast Food Places...Subway

What To Eat at Fast Food Places ... IF you have to eat there

This new series of blogs I will be going over the more popular fast food chains that I come in contact with.
Today we will look at one of my favorites Subway.

Eat Fresh. Live Green. Learn More Here.

As you know I like Subway and it draws me in with the slogan "eat fresh". It is a good a good place to eat at as long as you avoid mayo, limit the cheese and choose whole-grain bread or you go with the salad options.

1. Stick with a 6-inch sub.
2. Get the 9 grain honey oat bread (4 g fiber, 3.5 g fat per 6 inch serving) OR
9 grain wheat bread (3 g fiber, 2.5 g fat per 6 inch serving) for maximum fiber
3. Choose condiments wisely. Forget the ranch dressing, olive oil blend, light mayo and

Friday, April 8, 2011

How Many Calories Do I Need Burn to Lose Weight?

Answering Questions:

Well it's not that simple. It really does matter what you eat.

3,500 calories equals about 1 pound.

So logic would tell us that we need to burn off 3,500 calories to lose a pound. YES...BUT...

Thursday, April 7, 2011

Iced Vanilla Protein Cappachino

    * Milk, 1%, 1 cup  
    * Regular Coffee, 2 cup  
    * Whey protein powder, 2 scoops 
    * ice cubes, 10 cubes ( 5 cubes blend 5 cubes in glass) 

Optional :* Stevia packet, 1- 4 packets, if you want it sweeter you can add 


This makes 4 servings of 8 oz. 

Cool coffee
Mix all ingredients in blender however only Include 5 ice cubes.Next pour over 5 ice cubes. You can make it a frosty drink by adding all 10 cubes in the blender.  

Wednesday, April 6, 2011

Simple Cottage Cheese Dips

Simple Cottage Cheese Dip 
Cottage Cheese 

Blend and in blender until smooth and it tastes and looks like sour cream. Just add flavoring to it to make dips. 
Add Ranch seasoning, taco seasoning, cumin, etc. 
It can be also used in taco bean dip. No one can tell =-) 

Cucumber Cottage Cheese Dip
1/4 cup cucumber, Diced
1/4 cup green onion, Diced
1/4 cup radish, Diced
1/2 cup fat free cottage cheese
1/2 cup light sour cream
1/2 teaspoon celery salt
1/4 teaspoon black pepper

1 Mix the cucumber, green onion, and radishes together then blend in the cottage cheese and sour cream.
2 Add the celery salt and pepper blending all of the ingredients well.
3 Cover and chill.

Tuesday, April 5, 2011

Boot Camp Healthy Snack List

Boot Camp Healthy Snack List
  • Eggs in a basket (egg cooked in the middle of whole wheat bread) 
  • Low-fat cheese cubes
  • Hardboiled eggs
  • Deviled egg made with hummus
  • Whole-wheat crackers and low-fat string cheese
  • Grapes with nuts 
  • Fruit smoothie made with Greek Yogurt 
  • Tuna and cottage cheese 
  • bags of baby carrots with hummus
  • Fruit yogurt cup
  • Celery sticks with nat. peanut butter and a few raisins on top
  • Trail mix

Monday, April 4, 2011

Boot Camp 10 Musts

10 Musts For Boot Camp 
For the Next 2 months
    1. Drink 10 glasses of water with a few droops on lemon in it daily.
    2. Walk daily 20+ Minutes
    3. Eliminate fast food (except for Subway, Chipotle  or Bread Co.their helathy options) 
    4. Stay away from all fried foods (including chips and frozen fried foods))
    5. Eat nothing with high fructose corn syrup in it
    6. Work on more whole grains and stay away from WHITES(white flour, sugar, salt, white rice, white potatoes) 
    7. Foods That Should Be Eaten Daily in a Healthy Life Style   
    8. Work on nutrition, getting more protein in:  20 Protien Balanced snacks:  
    9.  No alcohol
    10.  Buy a heart rate monitor ("Polar" with a chest strap is the best. Look for coupons on line.  Sports Authority has them. )
    11. Let's Get Healthy,
    Coach TIA 

No Bake Chocolate Protein Snacks

No crust almond meal and
I added an extra 1/2 cup of chunky Peanut Butter


      1 cup chocolate protein powder
    1/2 cup water
    1/4 cup cocoa powder
    1/4 cup ground flax seed
    6 packets of Stevia
    2 tbsp almond meal
    (reserve for outer crust)
    1/2 cup almond butter
    (may substitute all natural peanut butter)
    Additional add in's, not in nutritional count.
    1/4 cup of dark chocolate chips
    extra 1/2 cup of chunky all nat. Peanut Butter
    Whole nuts of any kind

    2 tbsp wheat germ in place of almond meal

Sunday, April 3, 2011

Top Body- Fitness Boot Camp - 8 week class

Top Body- Fitness Boot Camp - 8 week class 
Top Body- Fitness Boot Camp -
"Bustin' Bootie Boot Camp" - 8 week classes
Next session starting:
April 25th - June 17th Monday, Wednesday, and Friday 5:15 - 6:15 am $96
April 25th - June 17th Monday, Wednesday, and Friday 6:10- 7:10 am $96
Drop in class is $5
Email for paperwork and to sign up or call 954-9156 and leave a message 

LongAcre Park in Fairview Heights Il.

For my boot camp participants please view all of the boot camp tags for things to help you get started.
Drop in class is $5 
email for paperwork and to sign up 

For my boot camp participants please view all of the boot camp tags for things to help you get started.

Friday, April 1, 2011

Baked Oatmeal Squares


    3 cups oats 
    2 tsp Baking Powder 
    1/2 tsp cinnamon 
    1/2 tsp salt 
    1/2 Cup orange juice
    1/2 Cup Applesauce, unsweetened 
    1 tsp Vanilla 
    4 egg whites 
    1 cup skim milk 
    1 cup dried cranberries -   (if added add to nutrition 440 calories, 4 g fat, 96 carbs, 4 fiber, 76 sugar)


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