4-3-2-1 Daily Servings

4-3-2-1 Daily Servings
4 fruits & vegetables
3 protein - lean, vegetarian, or low-fat dairy
2 whole grains
1 fats, oils, equal to 200 calories

An Example on servings:
Breakfast:
1/2 protein, 1 whole grain, 1 fruit or veggie
Snack: 
1/2 protein, 1 fruit or veggie
Lunch:
1 protein, 1/2 whole grain, 1 vegetable & Fruit
Snack:
1/2 protein, 1 fruit or veggie
Dinner:
1/2 protein, 1/2 whole grain, 2 vegetables

• 

  I Don't Do Diet 

  
  

  If you are strength training you should had a high 30g protein shake to your post workout.

Oats and Fruit Granola

Oats and Fruit Granola

Ingredients:

3 lbs Oats 

2 package (20 oz) Blueberries, frozen (unsweetened) 

2 package (20 oz) Strawberries, frozen, (unsweetened )

4 cup Oat Bran 

1 cups Trivia 

Directions

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

7 Day Cleanse

Hello Top Body - Fitness followers!

I have attached a short cleanse that is claimed to be wrote by a doctor. 

I could not find the origin of it. 

I thought I'd share it with you because it is healthy and doable.

 It is only a week and it acts like a cleans. 

Clean Version of Panera's French Onion Soup

Clean Version of Panera's French Onion Soup

One of my favorite meals is soup! However, I am a soup 

snob. It must be yummy and NOT out of a can. 

1 stick Butter, salted, 1 stick

 2 very large or 4 small Onions, raw,

3 cups Beef Broth Condensed Soup, 

4 cup Organic 99% Fat Free Chicken Broth, 

1/8 cup Whole Wheat Flour

Answering Emails: MediFast

Email Question:

I was wanting to try MediFast. It has helped my friend to lose a great deal of weight.

What do you think

Response: 

I looked into MediFast.

It is similar to

Foods to Switch Out

Foods to switch out

Out: Oatmeal pre-made packets
In:  Oatmeal
Why: Oatmeal pre-made packets have a ton of sugar. 

Out: Vegetable Oil, Crisco, Solid fats,
In:  Extra Virgin Olive, Coconut oil,

Basic Nutrition for Body Building

Basic Nutrition for Body Building

Breakfast:

·         Egg Whites 3-4 & 1-2 Whole Egg

·         Oats 1/2 cup made with water Cinnamon, Flax Seed. 
Wheat Germ and Bee Pollen  

·         Coffee or Milk 

1 Cup Water 

Snack 1:

·         Lean Steak 3 oz

·         Brown Rice 1/2 - 3/4 cup

Water 

Mid-morning:

Layered Chicken Enchilada

Layered Chicken Enchilada 

The Ingredients:

leftover cooked chicken (about 2 cups)
28 oz of homemade enchilada sauce 
2 peppers (yellow, green, orange or red)
1 can black beans, drained and rinsed
6 corn tortillas
2 1/2 cups shredded cheddar cheese

1 can sliced black olives

The Directions:

combine chopped or shredded chicken with the enchilada sauce

Then start layering the following ingredients into a 6x4 dish:

corn tortillas 

chicken mixed with sauce
chopped pepper

black beans

olives

cheese

Repeat layers. Finish with a handful of cheese. Add a tablespoon of water to the bowl that had the enchilada sauce and chicken then pour that on top. 

Cover and cook on low for 4-6 hours in a crock pot or put in the oven for 45 min. 

Serve with a some light sour cream if desired. 


Enjoy!
Coach TIA

Crab and Egg English Muffin

Crab and Egg English Muffin

 Skeptically, I ordered this for breakfast in Milwaukee at our hotels restaurant. 

It tasted wonderful!!

It was simply made

2 pouched egg

2 oz lump crab meat

1 English muffin 

Cracked pepper on top 

Make sure the egg is runny to be the sauce. 

Chicken of the Sea Lump Crab

35

1

1

7

2 Large Eggs

140

0

10

12

1 Whole Grain English Muffin

120

26

1

5

totals:

calories 295

carbs 27

fat 12

protein 24

This packs a punch with 24 grams of protein and only 295 calories! Enjoy, Coach TIA

Salmon Patty

Salmon Patty

* 1 can Pink Salmon
* 1 Egg, fresh
* .25 cups Yellow Cornmeal

Mix ingredients together and make a patty. Put in non stick pan cook both side for 2 min each.

Servings Per Recipe: 6, Amount Per Serving, Calories: 147.9, Total Fat: 7.7 g, Cholesterol: 88.7 mg, Sodium: 372.0 mg, Total Carbs: 3.4 g, Dietary Fiber: 0.3 g, Protein: 17.4 g

Eat with steamed veggies.

Enjoy

Coach Tia Hurt

"The Eat-Clean Diet Cookbook" Journey Week 1

"The Eat-Clean Diet Cookbook" Journey
Grocery list	Fruits and Veggies	Proteins/ Nuts	Dairy / Eggs	spices and seasonings	Grains
Recipes found on Pages...	variety of mushrooms (8)	salmon	skim milk	sucanat	whole grain tortillas
Breakfasts	green onions	turkey breast	eggs	ground mace	protein powered
pg 9	banana	lean ground turkey	FF cottage cheese	flax seeds	oatmeal
pg12	orange	almonds	FF plan yogurt	fresh cilantro	high protein cereal fakes
pg13	apple peal	black beans	unsalted butter	white balsamic vinger	whole wheat flour
pg 16	fresh green beans a varity			fresh basil	oats
pg 17	bell pepper			canola oil	cracked wheat
Dinners	onion			EVOO	rye flakes
pg 177	garlic			wheat germ	maple sugar flakes
pg 180	carrot			flax seed
pg 181	celery			cinnamon
pg 184	tofu med firm
pg 185	cabbage leaves
Sides & Desserts	purple onion	in pantry
pg 213	leak
pg 216	spinach - fresh
pg 217	tomatoes
pg 283	sweet peppers
pg 286	sweet onions
Condiments	variety of tomatoes
117	sultana raisins
	raisins
	chopped dates
5/30/2011	150 Recipes in 10 Weeks

This is my grocery list for the recipes listed in "Recipes found on Pages".
My goal on most days is to make enough dinner to have leftovers for lunch.

click for : "The Eat-Clean Diet Cookbook" Journey Meals for Week 1

Let's Get Healthy,
Coach TIA