10 Nutrition Mistakes We Make With Children

10 Nutrition Mistakes We Make With Children 

1. They are not given healthy choices but instead just offered them.

2. We make them a separate meal from what we are eating. 

3. We offer them way too many choices.

4. We feed them too much fast food!!!

5. We give them processed foods (that increases their weight!) 

6. We think for them. We think they won't like "it" and we verbalize it. (They believe what they hear)

7. They don't need condiments for everything!

8. They don't need a dessert after every meal or even daily! 

9. We don't make unhealthy foods desirable.

10. We allow them unhealthy juices and sodas. 

11. We display poor eating habits. 

Tia's Tips on how to Avoid doing them. 

1. Always put healthy choices on their plate even if you think they won't like it. 

2. Make sure to prepare every meal with a healthy choice they like and leave it alone. They will try the other healthy food if that is all they won't starve. 

3. By offering them so many choices they are more likely to over eat and chose bad. 

4. Keep healthy food with you all the time. Pack a quick lunch bag or healthy fruits, veggies, nuts and healthy protein. 

5. Giving them chips and other processed foods does NOT meet their nutritional needs. It pacifies them. 

6. Let them try things with out prejudgment or expectations of what they will or won't eat. Introduce healthy food to them as soon as they can eat solid foods. 

7. Stop with the empty calorie condiments. 

8. Read a book with them after eating or go for a walk. Teach them healthy habits not unhealthy ones. 

9. We reward with cookies and junk food when the rewards should be time spent with them.

10. Don't give them drinks that are harming them! YES sugary foods are harmful to the body as well as sugar free foods. You won't let them play in the streets but you will let them harm and hurt their bodies. Think about it!

11. They are watching you! They will do what you do. Set a good example. THEIR LIFE DEPENDS on it!

Let's teach our kids how to live a healthy lifestyle. 

TIA

Bootie Workout

3 Day Booty and Leg Workout workout

This is a pretty serious workout. Watch your knees and make sure you have good posture. 

3 day butt/leg work out

8 week program 

Weeks 1 -2 no weights 15 reps 2 sets 

Weeks 3 -4 add weight 12 reps 3 sets

Weeks 5 - 6 add 5% more weight 10 reps 3 sets

Weeks 7-8 add 5% more weight  8 - 10 reps 3 sets 

Day 1 - Monday

Dead lifts

Butt lifts with 

Tips to Eat Healthy During Labor Day Weekend

Tips on How to Eat Healthy During the Labor Day Weekend.

And keep your calorie consumption down.

Parties always bring temptations!

But this is not a free pass for overindulgence.

Here are a few good tips to help you from over doing it this Labor Day weekend.Try eating before you go. Don't go to a party

Top 20 Healthy Food To Eat On A Budget

Top 20 Healthy Food To Eat On A Budget

1. Bags of dried beans
2. Eggs
3. Oats
4. Potatoes
5. Frozen fruit (no sugar added)
6. Frozen veggies 
7. Canned salmon
8. Canned crab-meat
9. Bagged brown rice
10. Whole wheat/ multi grain pasta
11. 100% whole wheat/ multi grain bread
12. Whole wheat flour
13. Fresh spinach
14. Frozen spinach
15. Canned albacore tuna
16. Home made marinara sauce
17. Wheat pita 
18. Edamame
19. Canned beans
20. Frozen boneless chicken

Let's Get Heatlhy!
Coach TIA 

Advantages of Workout in the Morning

Advantages of workout in the morning.

1. No excuses like "something came up", "I was really into the  TV show" " I had to work late" "the kids needed help" .... I could go on. I am sure you get the point. 

2. No one needs you if everyone is asleep.

3. The phone isn't going to ring and interrupt your workout. 

4. You are more likely to make exercise a habit and stay committed to it.  

5. Less distractions. 

6. You only have to take one shower, out on make and fix your hair once a day! (be green =-) 

7. You won't skip out on your workout because something better came along. (going out with friends) 

8. The boss isn't going to have any last minute things as you walk out the door, that causes you to miss your workout. 

9. Getting to the gym or running out side is so much better when it is less crowded   

10. You will feel awesome all day knowing you have accomplished the hardest thing of the day first.

11. Mornings smells amazing and it is so beautiful to watch the sun raise every morning.

12. Workout buddies have less excuses. 

13. NO one cares what you look like cuz' they just rolled out of bed too. 

14. You are more likely to choose healthier food 

15. You are more likely to make healthier life choices.  

Let's Get Healthy,

Coach TIA 

Why It's Good to Work Out First Thing in the Morning

Believe or not I am NOT a morning person. NOT NOT NOT!!!

My daughter; 12 years old; had to interview me for school. When we were done with the interview she had to answer a few homework questions relating to the interview. One question was "What did you learn about who you interviewed?" 

My daugter wrote ,"My mom doesn't like to get up early" My husband and I laughed and asked her what in the world made her think that I like to get up early. She said, "Because you do it every day to workout." I told her, "Yes, but it doesn't mean I LIKE to get up early. I just like to get my workout in early."

No, I am not a morning person but I am a morning workout person!  

Let's Get Healthy,

Coach TIA 

THE BATTLE WITH FOOD BEGINS IN THE MIND!

CONQUER YOUR MIND

Therefore, I urge you, brothers, in view of God’s mercy, to offer your bodies as living sacrifices, holy and pleasing to God—this is your spiritual act of worship. Do not conform any longer to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will. Romans 12:1-2

Have you ever wondered where that voice inside your head came from and who in the world gave it permission talk to you in the first place?  How did we get to the point where we are always negotiating or justifying our decisions with it?  Or even contemplating our future?  And who controls this voice anyway?  Does God speak to me through this voice?  Certainly these are all good questions and ones that I don’t have a definitive answer to, but I do think the biggest contributor is our own thoughts and contemplations.  I also think that for a lot of people our mind or this so-called ‘voice inside’ has developed into a tool for self-criticism and judgment towards other people.  We have to learn to control this voice or it will control us.

I know that we have already touched on this subject before but we have to continue to bring to light the problems that have the biggest impact on us and the solutions to defeat them.  So this idea of our struggle with our own thoughts is just that, it’s a battle we fight in our mind and the war is ultimately won through self-discipline.  Just as the verse above says “but be transformed by the renewing of your mind” it is through Christ that we can restore our thoughts.  Our best weapon for this battle is the word of God and we must spend time in it each day and allow His words and knowledge to fill this voice in our mind.  It will be through prayer and meditation on His word that we hear the voice of God and see His restorative power.

EXERCISE BY OSMOSIS

This is a devotional out of my Healthy Lifestyle class, I Don't Do Diet. 

EXERCISE BY OSMOSIS

You were bought at a price. Therefore honor God with your body. 1 Corinthians 6:20

I’m going to ask you to think back to your grade school and high school days when your teachers were telling you that you couldn’t learn history by just putting the book under your pillow at night in hopes of the knowledge just seeping in while you sleep.  They were trying to get you to realize that at some point you would have to pick up the book and study the material to learn it.  The same concept is true of your goal to living a healthy lifestyle and becoming physically fit.

As tempting as it seems we have to be careful that we don’t carry this childhood concept into adulthood because exercise doesn’t happen by osmosis.  I have come across many people that could walk into any health club and teach a class on proper exercise technique and nutrition but they still struggle with holding themselves accountable to the daily routine that gets it done.  They have become rich in knowledge but poor in the application of that knowledge.  Remember that the win is in the ‘doing’ not in the ‘knowing or learning.’ 

I know some of us, me included,

What To Eat at Fast Food Places...Wendy's

Wendy's is another place I don’t eat at. It has a menu with few healthy options.

Like most fast food places, (there) really isn’t anything “clean” to eat here with the exception of the plain baked potato.

If you have to eat here, make smart choices. Choose a salad and vinaigrette dressings or grilled chicken. If you do choose a sandwich, as with the other fast food places, take off ½ the bun and don’t get the fries!!

SALAD:

Stick with the Garden

Calories Burned During Top Body - Fitness Boot Camps

Calories Burned During Top Body - Fitness Boot Camps

It all depends on how much you weigh, how tall you are and how hard you push.

A man age 37 height 5' 9" with an average heart rate of 150 will burn 850+ calories a class.
A women age 40 height 5'7" with an average heart rate of 145 will burn 680+ calories.

Looking forward to Burning Bootie Calories!
Let's Get Healthy,
Coach TIA

Use your Hand As A Portion Control Tool

You have a great portion control tool with you at all times your hand.

• Your thumb = 1 oz
• Best for:
• Salad dressing
• • Peanut butter
  • Sour cream
  • Cheese
  
  
• Your palm = 3 oz
• Best for:
• Beef
• Pork
• Poultry
• Fish

What To Eat at Fast Food Places...Chick-fil-A

Chick-fil-A

This place is what you would expect all about chicken. Chicken sandwiches, wraps, soup and even salads. Everything here in fried in peanut oil, so be forewarned if you're allergic. As with Taco Bell most of the menu items at Chick-fil-A are high in sodium. 

I really, really, really want to love this place but I can’t.

Wraps sound like a good idea but they are just like Taco Bells not nutritious or healthy.  They have larger portion sizes, fat and calories. The wrap alone is around 400 calories, with 2-16 g of fat and more than 1,200 mg of sodium. Wowzers!!

SALADS:

Chargrilled and Fruit Salad (220 calories, 6 g fat, 22 g protein, 860 mg sodium)

Chargrilled Chicken Garden Salad

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)

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

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

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

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.

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.

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

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...

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

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