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

Enjoy,

Coach Tia Hurt

Whole Wheat Crockpot Lasagna

Whole Wheat Crockpot Lasagna

Ingredients

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)

Directions

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

Enjoy

Coach Tia Hurt

Crock Pot Salsa Chicken

Crock Pot Salsa Chicken

Ingredients:

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

Directions

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)

Enjoy

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

Enjoy

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

Directions:

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

Enjoy,

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

Directions:

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.

Enjoy

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.

HOW TO MAKE IT A “SUNDAY FAST BITE”

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

Enjoy

Coach Tia Hurt

Questions to Ask Yourself

Questions to Ask Yourself

Do I have a game plan for my healthy lifestyle?

What are my fears?

What are my success?

What do I help people most with?

What do I want to achieve before I die? ~ (Why aren’t you doing it?)

What do you want to do for a living? ~ (Why aren’t you doing it?)

Why am I alive?

What is my purpose here on earth?

What does God mean to me?

Take time to meditate on these questions. It can help you a great deal with a healthy lifestyle.

Let's get healthy!

Coach Tia Hurt

Game Plan to Becoming an Athlete

Game Plan to Becoming an Athlete

Anyone can become an athlete -- it is all in the mind -- you are who you think you are. Now ask yourself "Are you ready to become an athlete?" If the answer is yes then start following the guide below.

In the picture above

A Level 1 and a level 3 athlete.

In order to make exercise and healthy living a lifestyle - planning, preparation and action is a must.

Plan -- Take the time to establish your physical goals for the next 6 weeks, 4 months, 7 months, and 1 year.

A. What do you want to accomplish/achieve?

Examples: 10 push ups, lose 10 lbs, run a mile in 10 min

B. What is your game plan/actions will you take to get there?

Example: practice push ups, work out 30 min 3x's a week, eat cleaner, run 3x's a week

C. Are your expectations realistic?

Example: make it attainable, Don't plan on losing more than 2 lbs a week, don't expect to cut your current run time in half

D. How will you measure your progress?

Example: Is success 100% completion, 80% completion, loss is measurements as opposed to weight, are my jeans are loser?

Prepare -- Start a journal and write out your game plan in detail.

A. Include a list of where you expect to be physically in 6 weeks, 4 months, 7 months, and 1 year

B. Where you will be in 6 weeks, 4 months, 7 months, and 1 year if you don’t.

C. Make a motivational collage with pictures and quotes - something that will inspire you.

D. Review your goals often, check them off and date them as you go.

Setting the foundation for a solid plan will significantly contribute to your success.

Participation and Take Action-- Beginners and initiative

A. Drinking water (I know you hear this but you can't lose weight or get healthy without doing it!)

B. Walks as many days as you can

C. Get busy! Do some cardiovascular exercises 3 - 4 days a week

D. MOVE! Get up and move your body.

Precipitate change by writing down your barriers --

A. List one or two barriers that you need to address to exercise three days a week.

Example: I am to tired to get up, my kids, I can't find time.

B. Write your strategies for each of these barriers.

Example: I will eat a good healthy dinner before i go to bed, I will make time for myself, I will make an appointment to workout.

C. Write down a personal exercise commitment letter to yourself, sign and date it.

D. READ it DAILY and read it out loud.

Let's Get Healthy!

Coach TIA HURT

Clean Eating 3rd Snack Ideas

Clean Eating 3rd Snack Ideas

( 1-2 hours past dinner)

(3rd Snack is IF calories and time allows. Don't eat 2 1/2 hours before bed)

1) 8 triscuits (140) Laughing cow low fat swiss cheese (30)

2) 2 scoops whey w. water (260)

3) 1 1/2 cup Kashi Go Lean Crunch w. 1 cup skim milk (360)

4) 4 oz pork loin w. 1 cup peas (240)
5) 1 stick string cheese (80), 1 cup Kashi (190), 1 cup skim milk (90)
6) 1 cup HM chicken noodle soup (100)

7) fruit smoothie w/ water (210)

8) 2 cups baked HM apple crisp (250)

9) peaches on the grill (90) Greek yogurt and honey topping (70)

10)

Yogurt smoothie with a banana and all natural peanut butter

Let's Get Healthy!

Coach Tia Hurt