SAMPLE DAY of "EAT CLEAN"

• Meal 1 - Morning Start

  Lean Protein:	half a scoop natural whey powder
  Complex Carb - Starch:	1/2 cup dry old fashion oatmeal
  Complex Carb - Fruit or Vegetable:	1/2 cup raspberries
  Healthy Fat:	1 tbsp almond butter
  Supplement:	1 tbsp flax seed, 1 tbsp wheat germ and
  Other Items:	lots of cinnamon!

  Notes: All mixed together with 3/4 cup boiling water.

• Meal 2 - Midmorning Booster

  Lean Protein:	1 hard boiled egg, and one egg white
  Complex Carb - Fruit or Vegetable:	1 apple sprinkled with cinnamon

• Meal 3 - Lunchtime Refuel

  Lean Protein:	1 can wild salmon, in water
  Complex Carb - Fruit or Vegetable:	1 cup of broccoli, onions and garlic, sauteed in a little beef stock with curry powder

• Meal 4 - Mid-afternoon Munch

  Complex Carb - Fruit or Vegetable:	1/2 medium yellow peppers and a handful baby tomatoes
  Healthy Fat:	handful raw almonds

• Meal 5 - Dinner Delight

  Lean Protein:	Chicken kebabs with lots of veggies and brown rice

  Let's Get Healthy,
  Coach TIA 

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

Panda Express

Panda Express

Nutritional count of the menu items 

Serving Size (oz) Calories Calories from Fat (g) Total Fat (g)SaturatedFat (g) Trans Fat (g) Sugars  (g) Protein (g)
RICE & NOODLES
Chow Mein 8.3 oz CL 400 FC 110 TF 12 SF2 S10 P12
Fried Rice 10 oz 570 160 18 4  0 16
Steamed Rice 8.7 oz 420 0 0 0  0 8
VEGGIES
Eggplant & Tofu  6.1 oz 310 220 24 13 7
Mixed Veggies (Side)  8.6 oz 70 5 0.5 0 4 4
Mixed Veggies (Entree)  4.3 oz 35 0 0 2 2
CHICKEN
Black Pepper Chicken  6.1 oz 250 130 14 3 4 19
Kung Pao Chicken  6.1 oz 300 170 19  4 19
Mandarin Chicken 5.8 oz 310 150 16 4   8 34
Mushroom Chicken  5.9 oz 220 110 13 3   3 17
Orange Chicken  5.4 oz 400 170 20 3.5 0  15
Potato Chicken  5.2 oz 220 100 11 2   4 11
CHICKEN BREAST
String Bean
Chicken Breast
5.6 oz 170 60 7 1.5   5 15
SweetFire
Chicken Breast
TM
5.8 oz 440 160 18   27 17
Sweet & Sour
Chicken Breast
5.5 oz 390 150 17 3   21 15
BEEF
Beijing Beef
TM
5.6 oz 690 370 41 8   23 26
Broccoli Beef  5.4 oz 130 40 4 1   3 10
Kobari
TM
Beef  5.3 oz 210 60 7 1.5  10 15
PORK
BBQ Pork 4.6 oz 360 180 19 8 0   12 34
Sweet & Sour Pork 6.2 oz 450 230 26 5   17 14
SHRIMP
Crispy Shrimp 3.5 oz / 6 pcs 260 120 13 2.5  2 9
Golden Treasure
Shrimp
TM
5 oz 390 170 19 3  15 16
Honey Walnut Shrimp 3.7 oz 370 210 23 4   9 14
APPETIZERS
Chicken Egg Roll  3.0 oz / 1 roll 200 100 12 4   2 8
Chicken Potsticker  3.3 oz / 3 pcs 220 100 11 2.5   2 7
Cream Cheese
Rangoon
2.4 oz / 3 pcs 190 70 8   1 5
Veggie Spring Roll  3.4 oz / 2 rolls 160 60 7 1   2 4
SOUP
Hot & Sour Soup  10.6 oz 90 30 3.5 0.5  3 4
SAUCES & COOKIES
Mandarin Sauce 1.8 oz 160 0 0 0  40 0
Sweet & Sour Sauce 1.8 oz 80 0 0 0   18 0
Fortune Cookies 8 g / 1 pc 32 2 0 0 3 1

PANDA EXPRESS®

Please contact Panda Guest Relations at (800) 877-8988 for more information.

Clean Eating Day

• • • Meal 1 - Morning Start

      Lean Protein:	2 tbsp whey protein isolate - no flavor, mixed with 1 tsp cinnamon
      Complex Carb - Starch:	1/2 cup rolled oats
      Complex Carb - Fruit or Vegetable:	1/2 cup blueberries
      Healthy Fat:	1 tbsp almond/hazelnut butter
      Supplement:	1 tbsp flaxseed, 1 tbsp wheat germ, and 1 tbsp bee pollen

      Cook  Oats with 3/4 cup boiling water

    • Meal 2 - Midmorning Booster

      Lean Protein:	1 hard boiled egg with 1/2 an apple

      
      
    • Meal 3 - Lunchtime Refuel
      
      
      

      Lean Protein:	4 oz pork loin
      Complex Carb - Fruit or Vegetable:	1.5 cup of green beans, onions and garlic, sauteed in a little coconut oil, with curry/onion/garlic powder

    • Meal 4 - Mid-afternoon Munch

      Lean Protein:	2 hard boiled eggs
      Complex Carb - Fruit or Vegetable:	1/2 red bell pepper and a few slices of cucumbers

    • Meal 5 - Dinner Delight

      Lean Protein:	4 oz chicken breast
      Complex Carb - Starch:	1/2 sweet potato
      Complex Carb - Fruit or Vegetable:	1 cup steamed broccoli, with onions  & garlic
      Healthy Fat:	1/2 tsp coconut oil on veggies

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

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

2nd hour of Top Body ‎"Bustin' Bootie Boot Camp" 6:10 am

I am excited to get started with a 2nd hour of Top Body - Fitness ‎"Bustin' Bootie Boot Camp".

with Coach TIA

This is an 8 week class M,W,F from May 16th - July 8th at

6:10am to 7:05 am cost is $126

These Boot camps are for every fitness level; beginners to the athlete level will be taught.

location is at: Three Spring Park in Shiloh off of Frankscott Pkwy East near Target and Deirbergs Plaza

*if raining we go to Everett Moody at LongAcre Park in Fairview Hts.

$6 drop in class rate

This is a year round boot camp being taught at 6:10am and 7:10 am.

So if you can't jump in on this one you can jump in on the next.

These Boot camps are for beginners to the athlete level (over weight - coach potato to fit - elite athlete) will be taught.

With the completion of this session "Bustin' Bootie Boot Camp" you will a free T-shirt or Tote.

Email for REGISTRATION information and 2 weeks worth of clean eating meals.

Visit my blog healthy living ideas.

topbody-fitness.com

If you know someone who wants to start Top Body's boot camp just have them send me an email. If we have already started a session don't worry you can still jump in any time. I will have continuous boot camps in 8-10 weeks sessions one closely following the other. So anyone can start at any time.

Bring a total of 2 Friends and they join my boot camp you get $20 off your next Boot Camp.

Top Body’s Repeat Boot Campers receive $5 off consecutive boot camps every time.

Hope to see you there!!

Have a healthy active day,

TIA

My blog http://coachhurt.blogspot.com/

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

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