Basic Oats with Raisins and Oat Combination Ideas

Chocolate Protein Oatmeal (no raisins)

1/2 cup 1% milk
1/2 cup rolled oats
1/8 cup raisins
1 tsp cinnamon

Nutritional values:
Calories 266

Calories from Fat 36
Total Fat 4.0g
Saturated Fat 1.2g
Cholesterol 6mg
Sodium 58mg
Total Carbohydrates 50.0g
Dietary Fiber 6.0g
Sugars 17.6g
Prot 10g
Cal20%

Iron 13

FACT: 1/2 cup whole, old fashioned Quaker Oats only has 150 calories.

IDEAS for Oat Combination:

Fish It's What's For Dinner!

 Fish It's What's For Dinner! 


Mahi Mahi contains 119 calories, 25.5 grams of protein, zero grams of carbohydrates, one gram of total fat and zero grams of fiber

 

Ingredients 

Mahi Mahi Steak

1 slice bacon 

4 samll portabella mushrooms

1. preheat oven 350. 

2. cook Mahi Mahi steak and bacon in oven for 10 min 3. add sliced portabella mushrooms return to oven for 

 additional 10 -15 minutes.  

This can also be done on the stove top. 

Add some steamed veggies for a complete meal.  

Mahi Mahi with steamed veggies and long grain rice. 

Above Mahi Mahi Steak cooked simply. 

Mahi Mahi Steak 

1 tsp Extraq vegin Olive oil  

1. preheat oven 350. 

2. cook Mahi Mahi steak in oven for 25 minutes. 

This can also be done on the stove top.

Enjoy,

Coach TIA

Simple Vinaigrette

Ingredients

 1/3 cup Extra Virgin Olive Oil 

 1/4 cup raosted almond oil (you can even use a little of the oil out of you natural nut jar)

 1/4 cup Apple Cider Vinegar 

 2 tbsp Stievia (or use Agave Nectar as in Dec. 08 clean Eating Mag.) 

 1 tbsp Dijon Mustard 

 1 tsp Sea salt 

 1/2 - 1 tsp Ground black pepper

Directions

Tahini Recipe

·                       4 c. white sesame seeds

·                        1/4 c. olive oil

Buy roasted Sesame Seeds

If you can not find roasted sesame seeds. Just roast them a preheated oven at 350 degrees for at least 10 minutes. Stir 2 times making sure they get golden but not brown.

Blend the sesame seeds and olive oil in a blender until the mixture is smooth and pour-able. Adding more oil if the mixture is too thick to pour easily.

Storing: It can be kept fresh in the refrigerator for up to a month. 

It can be used for a dressing on a simple tomato and cucumber salad, a sandwich spread, on some whole wheat noodles, or even as a dip. 

Enjoy,

Coach TIA 

Jen's Hummus Recipe

This hummus has added roasted red peppers.

Ingredients:

2 cups canned garbanzo beans, drained
1/3 cup *tahini
1/4 cup lemon juice
1 teaspoon salt
2 cloves garlic, halved
1 tablespoon olive oil
1 pinch paprika
1 teaspoon minced fresh parsley

Directions:

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

Oatmeal Blueberry Muffins Coffee Cups Recipe

10 & 12oz large coffee cups
2 servings each

Blueberry Muffins Cup

1 cup whole wheat flour

1/2 cup oats
2 Trivia packets
4 Tbs pure cane sugar

1 tablespoon baking powder

1 teaspoon ground cinnamon
1/2 teaspoon salt

1 cup skim milk1 egg

1/4 cup apple sauce (naturally sweetened)

1 cup blueberries

Directions: 

Calories Burned During Exercise, Activities, Sports and Work

The chart below is an estimation of the number of calories burned while doing various exercises for one hour. Specific calorie expenditures will vary widely depending on the exercise, intensity level, heart rate, medications, and your individual situation.

Calories Burned During 1 Hour of Exercise, Activities, Sports and Work

table of calories burned by activity and weight of 130, 155, 180, 205 lbs

Activity, Exercise or Sport (1 hour)	130 lb	155 lb	180 lb	205 lb
Cycling, mountain bike, bmx	502	598	695	791
Cycling, <10 mph, leisure bicycling	236	281	327	372
Cycling, >20 mph, racing	944	1126	1308	1489
Cycling, 10-11.9 mph, light	354	422	490	558
Cycling, 12-13.9 mph, moderate	472	563	654	745
Cycling, 14-15.9 mph, vigorous	590	704	817	931

Fitness Calculators & Testing

This is good for self assessment of specific abilities.

However on some of the tests is doesn't explain how to do them. So with out some fitness background some of the tests might be difficult to know what to do, restrictions and the time requirements.

Fitness Calculators & Testing
Curl-Up Test
ACSM Exercise Risk
Push Up Test
Sit Up Test
Sit & Reach Test
Stride Length Calculator (Female)
Stride Length Calculator (Male)
One Rep Max (1RM) Estimation
Rockport Walk Test
1.5 Mile Run
12 Minute Run
Target Heart Rate
YMCA Bench Press

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Let's GET Healthy,

Coach TIA

Oatmeal Fritters

Ingredients

• spray extra virgin olive oil
• 2+ cups cooked oatmeal (1 cup dried precooked oatmeal, cooked with only water) - for best results use chilled or cooled oatmeal in perpetration stage.
• 1 - 2 Tbs of Whole wheat flour

Preparation

Spray oil in a large skillet over medium heat. Form the oatmeal into 1-inch balls and flatten into patties. (Add more flour 1 tablespoon at a time if the patty doesn't keep it's shape) When the oil is hot, add the patties to the pan in a single layer. Cook 3 to 5 minutes per side until golden. Pat fritters with paper towels and serve warm or at room temperature.

For topping you can add berries, honey or Greek yogurt and honey mixture. Yummo!!!

Time: 13 minutes with cooked oatmeal

For added protein add an egg or cottage cheese to the fritter.

Enjoy!

Coach TIA

Nutrition Facts