Answering Email Questions 5/9/12

Email Question 
Hello there, I hope all is well with you all and I really hope all is going well with your son! I have another health question for you. My daughter is a huge athlete. She is currently in the rowing season and it is very physically demanding. She is trying to add more protein to her diet, especially for lunch and school. She takes her lunch every day and one of her best friends is very allergic to peanuts and can not be around peanut products. Norma does not care for lunch meats and is big on hot foods should be hot and cold foods should be cold. I am trying to find something she can take in place of a peanut butter sandwich that will still give her the protein she is looking for. Any ideas?




Response:

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

Beef Stew

Ingredients

• 2.5 pounds stew beef

  
  
  Base for stew:

  1 tablespoon Worcestershire sauce

  1 clove garlic (diced) 

  2 bay leaves

  1 teaspoon salt

  1/2 teaspoon pepper

  1/2 teaspoon paprika

   1 medium onion
• 1/2 small can of tomato paste 
• 1 can (12-16 oz)crushed tomato 
• 2 cans (12-16 oz) tomato sauce
• 6 cups of beef stock

Add after base is made: 

6 large carrots cut into bite size 

3 ribs celery, diced

5 white potatoes, cut into bite size

Whole wheat egg noodle pasta (optional) If you use the pasta add it in at the last 10 minutes of cooking.  

Directions

Brown meat, add the base for stew ingredients.  Cover and simmer 1 1/2 hours. Remove bay leaves. Add carrots, potatoes and celery. Cover and cook 30 to 40 minutes longer. Stir and cook until potatoes are done.

If you want to add pasta do so at the end and cook 10 minutes longer until pasta is done.   

Enjoy!

Let's Get Healthy,

Tia 

Cook One Day For A Week's Worth of Meals

Lunch or dinners that you can cook 

on Sunday and eat it all week. 

1. I will cook my meat and put 1 serving sizes into a small sandwich bag then it into a freezer safe bag, I then putt out the amount I need as needed. It thaws in a few minutes in the microwave or threw out the day. 

2. I wash and pre-cut all my veggies and have them ready to go. 

3. I use Meal Starter a lot. It is a soy product in the freezer section but the taste is awesome!   

1-Week Fit Lunch Meal That you can make on Sunday and it will last all week. 

Shopping List:

A) Proteins and fats

Answering Emails: Whey Protein Powder High Cholesterol

Answering Emails: Whey Protein Powder High Cholesterol

Question: 

Is Whey Protein Powder okay even though it has a lot of cholesterol? J.B. 

Answer for J.B. 

You should always check with your doctor and know your personal cholesterol levels. 

For you J.B. the answer is YES.

You don't have any high cholesterol food or drink you intake on

Answering Emails: Clarification About Protein

ANSWERING EMAILS

Clarification About Protein  

QUESTION:

Hi Tia,

Just have a question about the amount of protein per day I should be having. Seventy seven grams is about 2.7 oz. That can't be per day? Per meal maybe? I'm confused....or may my conversion is wrong?

ANSWER:

You can't look 77 grams as a weighted measurement   It is 77 grams of  protein. 


Example: Chicken breast, 3.5 oz has 30 grams protein

How I calculated how much protein needed:

Your weight in lbs divided by 2.2 = your weight in kilograms

take your weight in kilograms x 1 = for protein requirements

I explain how to get protein in on my blog.

How Much Protein is in Food?

http://coachhurt.blogspot.com/2011/02/protein.html

How Much Protein is in Vegetables and Fruit?

http://coachhurt.blogspot.com/2011/03/how-much-protein-is-in-vegetables-and.html

Let's Get Healthy,

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

Crockpot Oatmeal

Ingredients

1 cup  oats 

2 cups skim milk (or water)

1 Tbsp naturally sweetened apple sauce 

1/4 tsp. Salt 

1/2 tsp. Cinnamon 

1 C finely chopped apple 

1/2 cup raisins (optional) 

1/2 cup chopped walnuts or almonds (optional) 

Directions

Blueberry Non Fat Yogurt Home Made Ice Cream

8 oz. Non Fat Chobani yogurt
2 pkgs of Stieva
1 cup blueberries (or any kind of fruit)
1/4 cup of non fat milk

Blend in hand blender until smoothie.
Then put into ice cream mixer and 8 minutes later homemade protein packed yogurt ice cream.

PROTEIN SALSA

photo from clean eating website

PROTEIN SALSA 

Ingredients

• Small tomato
• small onion
• garlic
• fresh cilantro
• Serving size source of protein.(i used turkey breast)
• 1/3 of a cucumber
• 1/4 cup salsa(make sure there's no sugar in it)
• 2Tsp of lemon juice
• 1Tsp of balsamic vinegar

Instructions

1. Chop onion and protein and throw it into a frying pan on med heat with some pepper and garlic.
2. Dice up tomato, cucumber and cilantro(also you can use parsley) and put in a bowl.
3. Add lemon juice, salsa and balsamic vinegar to the bowl.
4. Ad onions and protein to the bowl and stir.


Let's Get Healthy,
Coach TIA 

Fruit and Veggie Smoothie

Ingredients

• 1/4 c. O.J.
• small handful baby carrots
• 1/4 c. frozen blueberries
• handful frozen mixed fruit (pineapple, strawberries, mangos)
• 1/2 frozen banana
• 1 scoop strawberry protein powder
• 2 large handfuls raw spinach
• 1 Tbsp ground flaxseed (optional)
• 1 container of yogurt (I freeze mine for these shakes) or 1/4 c Greek yogurt if you don't have protein powder

Instructions

Add ingredients as listed into a blender or smoothie machine. Add water as needed as it's blending. I prefer, freezing everything instead of adding ice cubes. The consistency is similiar to an ice cream shake. I promise, you can't taste the spinach-it's so yummy!

TUNA BURGER 

Ingredients

photo from cleaneating.com

• 1/4 cup of egg whites
• 1/2 an onion
• 1/2 a tomato
• 1/4 cup of sprouts
• 1 large spoonful of flax
• pinch of parsley
• pinch of pepper
• 1 Tsp of mustard
• 2 pieces of romaine lettuce
• 1/2 Tsp of garlic
• 1/2 can of drained tuna

Instructions

1. chop onions and throw in frying pan until lightly browned

Salmon Burger

Salmon Burger Ideas



This is a salmon burger with blue cheese, statued mushrooms, tomatoes, lettuce, and mustard on an Arnold bun with a side of cottage cheese.









This is a Panini salmon burger with mozzarella cheese, red onions on a Ciabatta bun.

These Salmon burgers I bought frozen and put in the oven on a rack for 7 min then flipped and cooked another 7 min.

Nutrition Facts

Orange Cranberry Slow Cooker Oatmeal

Ingredients

1  cup old fashion rolled oats

1 cup chopped apple 

1/2 cup dried cranberries(if not used subtract form nutrition 220 calories, 2 g fat, 48 carbs, 2 fiber, 38 sugar)

1 tbsp butter (can substitute for all natural apple sauce ) 

1 tbsp cinnamon

1/8 tsp salt 

1 cup orange juice 

1 cup water

Black Bean Burger

Black Bean Burger

 Ingredients

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 

Directions

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

Turkey Nachos

Turkey Nachos

• 2 oz  Ground turkey, 93% lean (cooked)
• 1 oz Baked Scoop Tortilla Chips (@12 chips)
• 1 oz Cheddar Cheese
• 1/4 cup Salsa

Optional (not included in nutritional) 

Refried beans 

chives 

cottage cheese-sour cream (recipe coming soon) 

jalapeños  

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! 

Enjoy,

Coach TIA 

Nutrition Facts

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. 




Enjoy,
Coach TIA


Nutrition Facts for Simple Caprese Salad