A Weeks Worth of Eating Clean Meals

YUMMY!!!! Healthy meals!

Great way to eat healthy and lose weight. =-)

A Weeks Worth of Eating Clean Meals

Meals are around 1200-1500 calories

SUNDAY

BREAKFAST

2 whole-grain pancakes with 1/2 cup frozen blueberries 2 Tbsp. honey 2 slices turkey bacon 8 oz. fat-free milk

SNACK watermelon as much as you desire =-)

LUNCH 1 cup whole-grain macaroni and cheese with 2 oz, canned tuna and 1/2 cup steamed broccoli 1/2 cup unsweetened applesauce Side salad with 1 Tbsp. vinaigrette dressing

SNACK 1/2 cup edamame (soybeans)

DINNER

A Basic Running Program

A very basic running program I give a lot of my clients to get them started.

The program:

To get started walk for the first 8- 10 minutes to warm your body up. BEFORE EVERY RUN. Then begin to run the below formula. When done with your run cool down with a 2-5 min walk and 5-10 min stretch. AFTER EVERY RUN. Cool down and warm up are very important.

1. Do this for 30 minutes the first day. The next day add 2 more minutes on run times and on total time. Continue this progression. You should run every other day up to 4 times a week. Increasing time and length ever day until you can run non stop. You might be able to do it sooner than the formula below, if so great job! WOOT!

Day one... run 5 walk 2 ...30 min ER

Day 2 ..... run 6 walk 2 .....31 min

Day 3 .....run 7 walk 2 .... 33 min ER

Day 4....run 8 ...walk 2 ....34 min

Day 5 ....run 9 walk 2......36 min

Blueberry Protein Pancakes

Clean Blueberry Protein Pancakes

1/2 cup Quaker Oats Old-Fashioned Rolled Oats

1/2 cup nonfat cottage cheese
4 large eggs or 6 egg whites
1/4 teaspoon ground cinnamon

1 teaspoon vanilla

1/2 cup Frozen Blueberries DRAINED (keep)
1-2 Tbs juice from DRAINED frozen Blueberries
1/4 honey


Preheat griddle or nonstick skillet to 375 F.

Put oats, cottage cheese, egg whites, and cinnamon in blender. Mix until smooth. The batter will be a little runny.

Use a 1/4 cup measuring tool to spoon batter onto medium heat griddle. Wait 1 minute then add blueberries to pancake on griddle. (be careful it will stick to griddle. if you don't want it to stick just add on top after cooked)

In a separate bowl add drained frozen blueberry juice and honey, mix well. (use for topping later)
Watch for bubbles to appear on the pancake and then flip to other side. Cook for another minute and plate. (warning if you are going to use blueberries your griddle will get messy)
Add left over blueberries and honey/juice mixture for toppings to taste.

YUMMM YUMMM YUMMM! Healthy food !!!

My kids even like it.

Number of Servings: 6 small

• Amount Per Serving 2 (3 small)
• Calories: 178 .0, Total Fat: 4.3 g,Cholesterol: 7.5 mg,Sodium: 274.8 mg,Total Carbs: 21.0 g,Dietary Fiber: 5.7 g,Protein: 15.7 g

Some substitution ideas are to add peanut butter, use strawberries at toppings, add 80% dark chocolate chips what ever is clean and yummy with pancakes just switch out the blueberries.

Yummy healthy recipe.

Enjoy

Coach Tia Hurt

Stop making excesses and DO IT!

What are your excuses? Write them down so you will be prepared.

Stop making excesses and DO IT!

I’m TIRED

It HURTS

I don’t feel good

I don’t want to

I’ll do it tomorrow

I’ll do it later today

I don’t have time

I have little kids

DO IT!

Make an appointment

Goal setting: make two goals you can do today, then two next month, then two next month. Then you have accomplished 6 new things in 3 months.

These goals you can write on your fridge because you will do them!

How are you going to overcome your excesses ?

GET MOVIN'

Let's get healthy!!!

TIA

20 Protein balanced snacks:

20 Protein balanced snacks:

1. Natural peanut butter & apple slices
2. Whole grain toast topped with natural peanut butter and sliced bananas
3. Hummus and veggies on whole grain pita bread
4. Small handful of almonds (11) and fruit
5. Low Fat Yogurt and walnuts
6. Low Fat String Cheese and whole grain crackers
7. A hard boiled egg and veggie sticks
8. Tuna in water and whole grain crackers with veggie sticks
9. Low fat cheddar cheese and bean whole wheat quesadilla triangles
10. Low Fat Cottage cheese and cubed fruit
11. Edamame and whole grain crackers
12. Turkey, low fat cheese, and veggie wrap

13. Low Fat Laughing Cow cheese with veggies

14. veggie sticks and hummus

15. Low Fat Yogurt and fruit

16. Yogurt smoothie with a banana and all natural peanut butter

17. Reduced Fat Triscuit and hummus

18. Wasa crackers and Low Fat Laughing cow cheese

19. Caprese salad (Tomato, low fat mozzarella, basil, EVOO, balsamic vinegar, S&P)

20. Eggs in a basket with low fat cheese, cooked with EVOO (Egg cooked inside a whole grain bread)

Protein hleps you stay fuller longer because it takes longer to digest and it is important to eat with your fruits to slow down the break down of them.

All of the above are all with out high fructose corn syrup and as natural as you can get.

Wonderful healthy food!

ENJOY!

TIA

Tips to Eat Healthy During A Holiday 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 hungry. Eat a healthy protein snack. See my previous blog for healthy protein snack ideas. The protein will allow you to feel fuller, then you'll be less likely binge if you're not overly hungry.

Grab a glass of water before eating or drinking anything. Drink 2 glasses of water before you get to the party and grab a glass of water right when you walk in the door. Don't look at the food or drinks available just get a drink FIRST!

Don't Eat the first thing you see! Wait before you eat anything. There are always plenty of hors d'oeuvres so don't worry they will run out. Get a small plate find out what you must have and eat a small amount of it. Look for foods you like that are healthy and fill the majority of your plate with that. Then don't go back for seconds!

Look at those appetizers as caloric meals. A lot of appetizers are full of calories. If you are eating steady for an hour you have probably had more calories than if you would have eaten a meal. SO...don't plan on eating a meal after you have eaten several appetizers.

Know what you are putting in your mouth and keep track of what you're eating. Don't mindlessly eat. Grab a plate and put it on your plate. Pay attention as to how many times you have filled your plate. If you are in a conversation don't eat or talk with your mouth full. (I had to throw that last one in there... that's a pet peeve of mine, talking with your mouth full) You don't realize what or how much you are putting in your mouth or even the taste of it when you are in conversations. Remember the food is not calorie free because you are ignoring it.

Use a small plate. Using a small plate will help you with portion control, but don't pile the food on your plate. Try to have only ONE serving and taste it while you are eating. Be conscious of the serving size.

Share. If you eat appetizers and there is a meal yet to come ask some to share the main dish with you. More than likely it will be BBQ on this holiday. So, ask someone to share a piece chicken with you or just take 1/2 of what is being offered. When dessert time comes eat some fruit or if you just "have to have it" only eat 1/2 or less than half, share it with someone, or ask to take your share home for later. You'll eat less and not do as much damage.

Things to avoid - AT ALL COST

Things to avoid - AT ALL COST.

1. Soda..... Yes even diet!

2. Fast Food (except Subway and Bread Co.)

3. Anything Fried

(unless it is flash fried in a pan with 1-2 TBS of EVOO)

4. Nothing with High Fructose Corn Syrup

5. Try to stay away from "WHITES" (white flour, sugar, salt, white rice)

6. Don't eat past 7:30 pm

The only time I do make exceptions and eat the above foods is when it falls with in my "treat meal"

If your wondering what a "Treat Meal" is I will discuss what is is in my next blog.

Healthy Alternatives

1. Water or Green Tea (If you drink a lot of soda then cut back to 1/2 of what you drink now.)

2. Pack your Lunch

3. Baked, Broiled, Grilled, Poached, or Steamed

4. All natural products and sugars

5. Stick with 100% whole grains (not whole wheat or whites)

6. If I am hungry I drink a lot of water.

Lets face it, we all have our weaknesses when it comes to food and the cravings for these can be strong, especially in the first 10 - 15 minutes. If you resist these cravings early you will learn to avoid these weak moments all together and keep yourself on track to healthy living.

Sticking with these small tips has proven to be very successful for my clients.

For the Saturday Boot Camp challenge for the next 2 months it to avoid the above 6 things and alcohol. A wonderful alternative to alcohol is a moctail. (Check my previous blog from moctail recipes.)

YOU CAN DO IT!

Let's Get Healthy!

TIA

Wheat Bread It's Healthy...Right?

I get this question a lot.

"Wheat bread is healthy. Right? "

Wrong.

"Well I thought if it says wheat on the label it is has to be healthy. Right?"

Wrong! Most wheat breads are nothing more than slightly improved versions of white bread, have high fructose corn syrup them.

To live a healthy lifestyle we must get rid of the white breads and replace it with only 100% whole grain breads. Don’t be discouraged by this fact because they have some very yummy 100% whole grain breads out there.

"What kind of bread should I be eating?"

REAL 100% whole wheat bread or 100% whole grain bread.

"I don't know how to pick it out in the store. What should I look for?"

Yes it is hard to pick it out bread.

You need to look for bread that says on it 100% whole wheat or 100% Whole grain on it.

When buying bread don't just go looking for the words on the label that say healthy, wheat bread, multigrain, or stone ground on the label. Those are just descriptive labeling, aka, advertising.

Again, look for bread that says 100% whole wheat or 100%whole grain on the label. Then look next at the ingredients.

The first thing on the ingredients label must have the word "whole" “stone ground” on it, for example, "wholewheat flour, whole grain flour, stone ground grains". If it says enriched or unbleached flour it is not good for your body. That is bread stripped of healthy grains. Put it back. Second make sure the bread doesn’t have High Fructose Corn Syrup in it.

Buying 100% whole grain is the best choice for your body because of the extra fiber in whole grains makes you feel fuller longer, which means you eat less. It also helps level out the peaks and valleys of insulin after eating. The other benefits form eating a diet in whole grains is that will lower your type II Diabetes, high blood pressure and risk of heart disease.

Here are some breads that are good choices.

Ezekiel 4:9, Sprouted Grain Bread (found in the freezer sessions)

Healthy Life 100% Whole Grain

Natures Own. 100% Whole Grain

Natures Pride, 100% Whole Wheat

Pepperidge Farm, 100% Whole Wheat

Arnold, 100% Whole Wheat

Here are some good Thins, Flats, and Bagel Thins.

They are breads that are lower in calorie and less dense.

Arnold Sandwich Thins 100% Whole Wheat

Pepperidge Farm Flats 100% Whole Wheat

Bagel Thins 100% Whole Wheat

Have a healthy day

Two Ways to Incorporate Treat Meals

Two Ways to Incorporate Treat Meals

1. Planned Treat Meals

If you are just starting on a new healthy lifestyle and beginning to Eat Clean your treat meals should always be planned. A planned treat meal is just that planned! These planned treat meals give you something to look forward to. It’s easier to eat healthy and avoid unhealthy foods if you know that you can have whatever you’re craving on your treat meal. Most of the time a treat meals falls on the weekend. That is usually the best choice to help you eat healthy and clean eating through out the week

In the beginning starting out on a healthy lifestyle and eating clean sometimes people tend to think of what they can't have rather that what they can. During this time cravings and desires are at the highest point and are hard to resist. Treat meals will help people stay on course if they know they are going to be able to have a small indulgence.

For some people they can eventually move away from a strict eating schedule and begin to be more flexible. Eating clean and healthy 90% of the time and still enjoying some of the other not so healthy foods.

2. Flexible Eating

Flexible eating has no schedule on treat meals. It is eating as clean as possible and then on occasion enjoying what you are craving. Typically I know that I’m going to go out to eat once or twice a week and that is what I save my treat meals for. When I have hit my 2 treat meals for the week I indulge NO MORE!

Vacation is one time when I know I’m not going to be able to eat very healthy. It is hard to find restaurants that have truly healthy food! Believe or not I pack food. I only eat breakfast out once, I bring food for lunches and just eat out for dinner. So many people gain weight (5-10 lbs) on vacation the same weight they worked so hard to lose to go on vacation. It really isn't worth it! You can save a tremendous amount of money bringing your own food and eating at the hotel, park, or on the go and save some body fat to boot!

After you have a treat meal your next 2 meals should be healthy in order to help you live a healthy lifestyle.

With that make sure you stay away from to many trigger foods.

Treat meals

Are you wondering why I changed the name from Cheat Meals to Treat Meals?

It is because we really need to look at healthy eating as a lifestyle. If we think we are "cheating" on our healthy lifestyle then we aren't really living a healthy lifestyle. We know rewards are a good thing and cheating is not good, we feel guilt, regret and in turn possibly revert back to an unhealthy lifestyle.

What is Eating Clean? Eating Clean is treating your body how God intended. I will talk more about Eating Clean on my next blog.

Have a Healthy eating day!

TIA

TIA's CLEAN EATING GUIDELINES

TIA's CLEAN EATING GUIDELINES

For me when I refer to 'eating clean' I am referring to eating foods 4 steps away from how God made them.

These include food that is prepared using quality ingredients that are basically free of man-made sugars (including high fructose corn syrup), hydrogenated fats, trans-fats and other unnecessary ingredients.

However, I do not rule out all packaged or processed foods. There are some that I feel are acceptable: Triscuits,Wasa crackers, Kashi, Barilla Plus pastas, Ronzoni-Healthy heart Pastas, Light Laughing Cow ch

eese, canned chicken, fish, beans, veggies and fruits packed with only water, On the Border Salsa, 100% whole grain pre-madepizza crust, 100% whole grain breads, Hummus (which is just Chickpeas made into a dip). These are a few that I eat and I feel are acceptable.

I also try not eating things that have little to no nutritional value. For example, I avoid white breads be

cause they have similar nutritional value to angel food cake.

In addition to these general rules I also try to make sure that my meals are 90% clean with the exception of "Treat Meals" (see previous blog for Treat Meal info.)

Here are 3 things I eat regularly that are not "clean" and I that I don't consider a "Treat Meal" b

ut are they are part of my lifestyle. They are Wheaties, 1% milk, and Equal. Please remember that I am living a lifestyle, not a diet. I have been eating Wheaties since I was a child and I absolutely love them. It is a rare day when I don't eat them for breakfast. I don't particularly care for skim milk so I chose 1%. And as far as Equal goes I realize that it is not the best choice so I am trying to find something to fill its’ gap. I know it isn't good for my body at all and sometimes I replace it with Stevia (but Stevia is so costly). {adding on 10/18/10 to say that I am not buying Equal any more. I should not put that in my body or allow my children to eat it}

The reason I shared with you the above “not clean” food's I eat is to prove to you that you can eat imperfectly and still live a healthy lifestyle. Also, I am attempting to show you that I am not trying to be perfect, just happy and healthy.

For the most part Tosca Reno's principles for Clean Eating.

Below are her MAIN principles for Eating Clean from Tosca's book.

• Eat 5-6 small meals, everyday

• Eat every 2-3 hours• Combine lean protein & complex carbs at every meal
• Drink at least 8 cups of water, everyday
• Never miss a meal, especially breakfast
• Avoid all over-processed foods, especially white flour and white sugar
• Avoid saturated and trans fats
• Avoid sugar-loaded colas and juices
• Consume adequate healthy fats (EFAs) everyday
• Avoid alcohol
• Avoid calorie dense foods that contain little nutritional value
• Depend on fresh fruits and vegetables for fiber, vitamins and enzymes
• Stick to proper portion sizing

EAT CLEAN Shopping List
A link to the PDF printable List: www.eatcleandiet.com/grocery_list/ecd_grocery_list.pdf

“Let these pages serve as your guide to rethink the simplest of all human needs, to eat and to eat well.” Tosca Reno
From The Eat-Clean Diet for Family & Kids (Robert Kennedy Publishing, 2008) www.eatcleandiet.com / www.toscareno.com

Have a Healthy Day!

Coach TIA

PROTEIN is what your body needs

PROTEIN is so very important to your diet. It is so important that you should eat at every meal.
1. It builds and repairs body tissues.2. It helps food digest slower.
3. It helps you feel fuller longer.
4. It can also aid in helping you lose unwanted pounds if combined with exercise.

Use this calculation to figure out how much protein you should have a day if you are an active individual.
Your weight in lbs. divided by 2.2 = weight in Kilograms
Your weight in kilograms x 1.2 ( up to 1.8) = protein requirement per day

If you are wanting to gain muscle it is recommended 1 gram of protein per lbof lean body mass for males and females.
An ounce of meat or fish has approximately 7 grams of protein.

Here is an easy to read protein chart.http://www.edietstar.com/shapeworks/protein.html

Have a Healthy Active Day,

Coach TIA

Clean Eating Dinner Ideas

Clean Eating Dinner Ideas

(2 1/2 - 3 hours after lunch)

1) 3 oz salmon (130), 6 asparagus (50), 1 cup mixed green salad and

2 tbsp vinaigrette (120)

2) 3 oz pork loin w. 1 tbsp olive oil (200), 1 cup saurkraut (30), 1 cup green beans (80), 1 string cheese (80)

3) 1 Morningstar Veggie Burger, 1 arnold select whole grain bun, 2 cups steamed green beans (330)

4) 1 cup brown rice, 1 cup grilled chicken and veggie stir fry (350)
5) 6 oz chicken breast (200), 1 cup cooked broccoli (50), 1 cup veggie soup (80)

6) 3 slices Home Made (HM) pizza (whole wheat pizza crust, HM marinara, veggies, chicken, cheese) (380)
7) 2 cups chicken noodle soup (220), 1/2 cup fat free cottage cheese (160)

8) 2 cups HM chicken noodle soup (400), 4 triscuits (80), 1 oz cheese (100)

9) 2 cups HM Taco soup (180) 1/4 cup Mexican cheese (60) 8 baked chips (60)

10) 2 chicken asiago sausages (220), 10 asparagus cooked with olive oil and roasted garlic (100), 1 cup salad

2 tbsp vinaigrette (120)

11)

1 cup grilled veggies (100), 1 cup cooked Quinoa (250), 4 shrimp (60), 1 cup leafy greens w. 2 tbsp ff dressing (100)

12) 3 oz Broiled Fish (110), 1 cup broccoli (50), 1/2 cup roasted soy chip and bulgur wheat pilaf (200)

Let's Get Healthy!

Coach Tia Hurt