FIRE

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

Busy You Say?

Healthy Substitutes to Make with Wheat Allergies

Healthy Substitutes to Make with Wheat Allergies

Say Yes to Corn and Rice Cereals

Corn and rice-based cereals are good breakfast alternatives, but it's crucial to read labels carefully, as some may also contain malt. Check your supermarket's health-food section for gluten-free products.

Say NO to
Bread (unless wheat-free)

Avoid all kinds of bread, buns, scones, pizza, bagels, muffins, croissant; any that includes white, wheat, marble, and rye. 

Say hello to filling, flexible rice and potatoes. You can top them with just about anything, mix them into meals, or enjoy them on their own. For pasta here's the secret find gluten-free pasta like rice noodles.

Say NO to Pasta

Most pasta is made out of wheat. Avoid spaghetti, macaroni, shells, and spirals. Chose pasta that comes in rice, corn and quinoa varieties. 

Say Yes to Rice cakes, popcorn, & baked corn chips.  

However eat them sparingly!

Say NO to Most Crackers

Check out the ingredients label but most crackers have wheat as one of their main ingredients.

Say Yes to and Enjoy

Wine, potatoes, rice, eggs, fish, meat, fruits, vegetables, and milk products.

Beware of Breaded Food

The crunchy coating on most proteins is generally made from wheat flour.  

Avoid Cookies and Cakes

Most cakes, pies, cookies, and other cake like treats are loaded with wheat flour. (and calories)

Be aware contain gluten in:

Frozen or canned fruits and vegetables, processed cheese spreads, flavored yogurts, and processed meats. 

Stay Symptom-Free

For most people with wheat allergies, even small amounts of gluten can cause symptoms like gas and bloating, changes in bowel movements, weight loss, fatigue, and weakness. 

Going gluten-free can be a help no matter how mild or serious your symptoms. 

Substitutes: Corn, Potato, Soy, Arrowroot starch, Rice flour, Tapioca starch, Potato starch, Potato Flour, Sorghum Flour, Bean flours 

Note: Check with your health care provider before making any major dietary 

changes.

LET"S GET HEALTHY ,

Coach TIA

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

What To Look For If You Have Wheat Allergies

What To Look For If You Have Wheat Allergies 

Foods made with wheat are staples in most of our diets. However, many people are allergic to gluten proteins found in wheat. If you are allergic to any wheat protein avoiding wheat and wheat products is the only way to prevent an allergic reaction. An Allergic reaction could include stomach upset, eczema, allergic rhinitis, asthma and even anaphylaxis. (Anaphylaxis is a life-threatening type of allergic reaction)

It is difficult to avoid these foods since many products may contain wheat including food that you might not expect. Such as ice cream and Ketchup. To avoid allergic reaction people with gluten free diet must always check the label of ingredients before you buy the product.

Look for ingredients that say

wheat, wheat gluten, barley,  rye, malt , hydrolyzed vegetable protein. Note that oats do not contain gluten, however they may increase symptoms.

Examples of wheat products and foods that may contain wheat include:

Wheat Products	Wheat-Containing Ingredients	Wheat-Containing Food
Whole wheat or enriched flour High gluten flour High protein flour Bran Farina Graham flour Bulgur Durum Semolina Wheat malt Wheat starch Modified starch Starch	Gluten Gelatinized starch Hydrolyzed vegetable protein Vital gluten Wheat bran Wheat germ Wheat gluten Vegetable gum Vegetable starch	Many breads, cookies, cakes, and other baked goods Bread crumbs Crackers Many cereals Acker meal Couscous Cracker meal Pasta Spelt

Substitutes: Corn, Potato, Soy, Arrowroot starch, Rice flour, Tapioca starch, Potato starch, Potato Flour, Sorghum Flour, Bean flours 

Let's Get Healthy,

Coach TIA 

 

Pain Will Make Sense

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

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

Guidelines For Eating Healthy

Guidelines For Eating Healthy 

1 I cannot deny myself of food but I just give myself guidelines. We need to eat for energy 

2 Variety Moderation is the key to a healthy lifestyle. 

3 ALSORARE: Always Sometimes and Rarely is how i look at food. 

4. Over eating leads to disease and early death in some instances. I am sure we all know a few people who have died from the effects of obesity.

5.  Guilt, can lead me to over eating. 

6. The definition of “insanity” is doing the same thing over and over again and expecting a different result. That was me hoping that the jeans wouldn’t be tight this year that the next time I looked at my butt it wouldn’t have cottage cheese with saddle bags.

7. NOTHING is wrong with having a treat! However we can not have dessert every day or every time we eat. 

8. Remember food is ENERGY. 

9. Breakfast important to start the day off right. 

10. Balanced eating every 3 hours will help you stay full and satisfied. 

Ask myself before I eat :

1. Am I hungry if not what can I do BESIDES eat. Go run, read a boot, or do a puzzle. Do an activity to keep your mind off of food. 

2. If I am hungry what is the best food choice to fuel my body

EAT, IT'S A MUST FOR HEALTH.

TIA