Thursday, March 28, 2013

Asian Peanut Chicken Pasta

Asian Peanut Noddle with Chicken 


Light Peanut Sauce: 
Combine all and put in mini crock pot or sauce pan mix well
1 Cup fat free chicken broth 
5 tbsp all natural peanut butter
1 tbsp chili powder (or Asian hot chili sauce)
3 tbsp honey
3 tbsp soy sauce 
1 tbsp freshly grated ginger
2 cloves garlic, minced
1 tsp garlic powder 
1 tsp onion powder 
1 tbsp hot chili oil

3 -4 chicken breast, cut into thin strips seasoned with red pepper, salt and pepper.
the chicken could easily be substituted with tofu, beef, or any other protein. 

Chicken sauce:
Combine all and mix well and put in fridge until chicken is cooked.  
1 tbsp chili powder sauce (or Asian hot chili sauce)
5 cloves garlic, crushed
1 tbsp fresh ginger, crushed 
1 tbsp soy sauce 
1 tsp garlic powder 
1 tsp onion powder 
1 tbsp hot chili oil
1/2 tbsp sesame oil (optional) 

Noodles: 1 Pkg noodles or pasta (of your choice) 

bushel of green onion, diced 
1 1/4 cups cup shredded broccoli slaw 
2 tbsp peanuts (chop if desired)
1/4 sesame oil (optional) 
2-3 tbsp sesame seeds (optional) 
lime juice (optional) 

1: Peanut sauce: Combine all the ingredients for the sauce in a saucepan 5-10 minutes or in small crook pot for 20 minutes until it becomes smooth. 
2:  Chicken: Season raw chicken; cook in 1 tbsp EVOO & 1/2tsp sesame oil  until cooked thoroughly.
3: Noodle or Pasta: Cook according to package instructions.
4: Chicken Sauce: Add chicken sauce with cooked chicken  Put in bowl. 
5: Topper:  Add peanuts and peanut oil into pan that chicken was cooked in along with the yummys that was left in it. After the peanuts cooked for 1 minute add the onions, slaw and sesame seeds for about 1-2 minutes.
6: Finish it up: Toss the noodles with peanut sauce, divide into 6 portions and plate, top with topper then add chicken  
For a fresh taste add lime juice

Verdict: My husband said " We shouldn't have this again it is really good. I know it has to be unhealthy" WRONG it is very healthy and Yummo!

Let's Get Healthy!

Monday, March 25, 2013

1st Annual n.i.c.k. 5K run/walk, Kids Runs And Health Fair

1st Annual n.i.c.k. 5K run/walk, Kids Runs And Health Fair

It was a huge success. The money raised goes to the “Nick Brown Youth Fund” it will be used to help local youth in need.

Mark your calendars we will have the next n.i.c.k. 5K run/walk April 12, 2014.

We will hold the race the Saturday the week before Easter every year and we would love to see you there.

We had over 200 participants and had over 30 Give-A-Ways.

To see all the pictures visit 

The Winners were:

Friday, March 22, 2013

Oats and Fruit Granola

    Oats and Fruit Granola

    3 lbs Oats 
    2 package (20 oz) Blueberries, frozen (unsweetened) 
    2 package (20 oz) Strawberries, frozen, (unsweetened )
    4 cup Oat Bran 
    1 cups Trivia 


Preheat oven to 250 degrees

Spray Pan with home make non-stick cooking spray, add oats, berries and oat bran, and sprinkle all natural sweetner top. 

Place in oven. Set timer to 1 hour. At 1 hour, mix the cereals. Place back in overn. Set timer to 1 hour. Do this a total of 3 hours. I've let it go another 1/2 hour until it sends out a rich,delicious smell. But then the oven must be turned off. Remove from oven or leave in. If you leave it in the oven, don't just forget it! When cool, I put it in a 2 gallon zip-type bag and put it away in freezer.

Makes 40 1/2 cup servings.

Nutritional Info
  • Servings Per Recipe: 40
  • Amount Per Serving
  • Calories: 167.3
  • Total Fat: 2.8 g
  • Cholesterol: 0.0 mg
  • Sodium: 1.9 mg
  • Total Carbs: 31.6 g
  • Dietary Fiber: 5.7 g
  • Protein: 6.7 g

Let's Get Healthy
Coach TIA

Tuesday, March 19, 2013

Olympic Triathlon

I use  "beIronfit" wrote by Don Fink. 
He does Heart Rate Zone Training and not mileage to save from injury. And sense I am constantly pushing myself to injury this is a great way to make sure I won't get injured. 

Here are my goals zones. 

TIA's Heart Rate Zones 
Zone 1 – 65-74%  BPM = 117 to 134 BPMWhen on the Bike: 
Zone 2 – 75-85% BPM = 135 to 153 BPMPU: pick ups (short burts 30 -60 sec 
Zone 3 – 86-89% BPM = 154 to 161 BPMnot to raise to Z2
Zone 4 – 90-95% BPM = 162 to 171 BPM100+RPM = Pedal high RPM
100% BPM = 180 TransTransition 

QCQuick change
CyclingZ1-Z2train with in the se zone based on feel 
Zone 1 – 111-127 BPM
Zone 2 – 128 to 146 BPM
Zone 3 – 147 to 153 BPM
Zone 4 – 154 to 164 BPM
*reducing the BPM by 5%
95% BPM = 171

Let's Get Healthy,
Coach TIA

S= Swim days
B = Bike/Cycle or Spin das
R = Run days
Z= Zones
1 - 2 (the number be hind the Z) = Explains the zone in which I am training in.
hrs= hours for that sport
Totals = total number of hours done that week

Click link for :

TIA's Iornman Heart Rate Zones

Thursday, March 14, 2013

My Olympic Training ~ 10 weeks only!

My Olympic Training ~10 weeks only!

Every week on M,W,F I will Strength Train 

WK 1
SuRest Day 
R 0:30 Z2
TBTrans: 0:30 Z2 (QC)R0:15 Z2
B0:30 Z1 (100+ RPM)
RR0:30 Z2
FB1:00 Z2
SR0:45 Z1 to Z2
Total 6 hours 2      S-hrs2

WK 2

Tuesday, March 12, 2013

Why is it harder for Women to Lose Weight and Inches than Men

Why do women typically find it harder to lose weight and inches than men.
1. Men have more lean muscle mass and a higher resting metabolic rate.
2. Women typically store fat in their thighs, buttocks, and hips and it is harder to lose fat in those areas.
3. Female hormones promote the storage of calories as fat, and fat takes up more space than muscle.
Now you know.

Tuesday, March 5, 2013

Chicken Fettuccine with Veggies

The sauce:
1 -2 TBS of 1/3 less fat cream cheese
1 - 1 1/2 cups milk
1 Tbs flour (whole wheat or white)
1 TBS Italian seasoning
1 tsp salt
black pepper to taste

2 TBS Parmesan cheese (optional for topping)

Blend all top ingredients in bender and let sit until ready to add to pasta. Depending on how you think you like it you can add more milk or cream cheese.

I use garden fettuccine noodles
1 bell peppers
1 cup Broccoli (can use frozen)
chicken (seasoned with back pepper and salt)

1.) Cook chicken as desired - grilled, boil, or pan - I pressure cooked mine.

2.) Cook bell peppers in a spray of EVOO

3.) Stem broccoli

4.) Boil pasta until al dente'

5.)  When pasta is done and water drained add sauce to pasta then let sit in hot pot for 2 - 3 minutes covered. Stir occasionally.

6.) Slice chicken and veggies

7.) Top pasta with chicken and veggies

8.) Add Parmesan cheese on top with black pepper


Saturday, March 2, 2013


    • Hey Tia - you are someone super into fitness and training that I trust...I have a abs are getting tight, but being old the skin is not tighten I just have to live with this...don't want surgery.

  • February 8
    • Mary, unfortunately for skin to retract takes a very very long time and sometimes stretched to the point of no retraction (I believe this is usually for those who are apple shaped and fell into the classification of Obese I and up before losing the weight ).
      Most of the time you skin will retract when body fat decreases it just takes forever. If you lost weight rapidly then it will take a little longer for the skin to retract.

      Think of skin as a rubber band and how it reacts when it gets stretched to far and when it gets old.

Email Questions

    • How much protein should I eat
      If I currently weigh 125 but want to lose weight to get to 115. Do I eat 125g or 115g?

      125/2.2=56.8 You should have 56.8.


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