Crock pot Lunch Box Gift Idea!

Awesome gift idea! Only $20 Crock pot Lunch Box 

• Dishwasher-safe removable food container with inner lid holds up to 20 ounces of your favorite foods
• Leave the warming base at work and use the removable food container to transport your favorite foods for even more convenience
• Warming base will warm and heat your favorite foods over time
• Carrying handle for easy travel
• Dishwasher-safe outer lid and cord storage for easy travel

• Dishwasher safe outer lid and cord storage for easy travel
• Dishwasher safe removable food container with inner lid holds up to 20 ounces of your favorite foods

You can find it on Amazon

Let's Get Healthy!

Coach Hurt

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

1 lb brown rice or quinoa 

8 oz container of old-fashioned oats 

3 - 4 lbs of lean ground turkey (try for 85-90% lean) If you can find it get the white meat ground turkey. OR make it your self. You can also substitute this with chicken, soy, or 85%+lean ground beef 

1 flank steak (or firm fish or tofu) 

(1 lb can be divided into 2 servings; 2 lbs makes 4 servings) 

1 dozen eggs 

1 avocado 

B)Fresh veggies including: 

1 large package fresh spinach salad mix 2 bell peppers 

1 head of broccoli 

1 bunch asparagus 

1 pack pre-cut shatiki mushrooms (or cut them yourself)

1 sweet potato

1 pack celery 

1 package fresh pre-cut stir-fry veggies (or build your own 

by buying onion, Chinese cabbage, shredded carrots, 

broccoli, snow peas, and water chestnuts)

C)Pantry/Fridge Essentials:

Garlic Powder or Fresh Garlic 

Mustard Powder 

Thyme 

Sage 

Black Pepper 

Worcestershire Sauce 

Egg Whites

Soy Sauce reduced salt 

Vinegar 

Onion or dried onion flakes 

Fresh Ginger (if you don't like ginger substitute it with orange zest) 

Honey, agave, or Stievia 

Extra Virgin Olive Oil 

Pomegranate juice (optional) 

Oranges (optional) 

Homemade Dressing - Made with either Greek Yogurt dressing or EVOO with seasonings and lemon juice or Pomegranate juice 

Sunday : Mini MeatLoafs

2 lbs ground meat ( or beef, turkey, and combinations) 

1/4 heaping cup chopped celery 

1/4 heaping cup shatiki mushroom, diced 

1/4 cup oatmeal 

1/4 cup finely chopped onion or 1 tbsp dehydrated onion 

flakes 

2 cloves garlic, minced, or 1 tsp garlic powder 

1 tsp dry mustard powder (or spicy mustard)

1 tsp dried thyme 

1 tsp dried sage 

1/2 tsp black pepper 

2 tbsp Worcestershire sauce 

2 egg whites 

1/4 cup water

Directions:

Preheat oven at 325 degrees.

Spray 2 muffin tins with nonstick spray or oil.Mix all ingredients in a bowl (using your hands works best).

Cook at 325 degrees for 22 minutes.

Monday : Quinoa Bowl ( just like CrazyBowlWraps)

1/3 cup cooked quinoa or brown rice 

1 cup cooked ground turkey (any lean protein) 

1 cup stir fry veggies

Directions:

Mix together and add 1 tbsp soy sauce.

Tuesday : Meat Meatloaf Stir Fry 

Warm up the meatloaf you baked on Sunday.

Sautee 1 cup of veggies (mushrooms, celery, and asparagus in a 

small amount of soy sauce)

Wednesday : Stir Fry

Marinated Flank Steak (1 lb for 2 servings )

1/2 cup soy 

1/4 cup vinegar 

2 tbsp Honey, agave, brown rice syrup or Stievia 

2 tbsp onion 

1 tbsp oil 

1 garlic clove 

1/2 tsp ginger 

1/8 tsp pepper

Directions:

Marinade the flank steak for at least an 2 hours up to a day before, with all the ingredients above.  

Grill or broil the steak for 8 minutes on one side and 6 

minutes on the other. Adjust the cooking time according to how done you like your steak. 

Cook veggies in separate pot or mix and eat as a fresh salad

Asparagus 

Broccoli 

Red and green bell peppers

Thursday: Omelet/Egg Scramble

2/3 cup egg whites 

1/4 cup ground lean turkey 

1/4 cup favorite veggies 

1/2 avocado

2 tbsp quinoa (optional)

Left over veggies (optional) 

hot sauce (optional) 

Directions:

Scramble the egg whites, ground turkey and veggies together

and top with the avocado.

Friday : Chef Salad

2 large handfuls spinach salad mix 

1/2 cup left over flank steak or ground turkey  

1/2 avocado 

1 cup chopped veggies (bell pepper, broccoli, mushrooms) 

2 tbsp homemade dressing ( Pomegranate juice, EVOO, and seasoning of choice) 

Directions:

Mix the above ingredients together in a salad bowl

Saturday: Meat Sweet Potato

Mini meat loaf or ground turkey or flank steak 

(what ever protein you have left) 

1 Sweet potato 

Broccoli 

Directions: 

Take the meat loaf and put it into a cooked sweet potato. 

How to cook a sweet potato:

Put Sweet potato and 1/2 cup of water in microwave for 6 minutes flip over than cook additional 6 minutes for a big one. Do not pierce the potato and do not eat the skin. When done cooking wait 2 minutes then peel off the skin BE CAREFUL it will be VERY HOT!

*Turkey safety. USDA says: 

Storage Times
Turkey Item	Refrigerator Storage	Freezer Storage
Fresh whole turkey	1 to 2 days	12 months
Fresh turkey parts	1 to 2 days	9 months
Ground turkey, giblets	1 to 2 days	3 to 4 months
Cooked turkey	3 to 4 days	4 months
Cooked turkey dishes	3 to 4 days	4 to 6 months
Turkey broth, gravy	3 to 4 days	2 to 3 months
Lunch meat	unopened 2 weeks; opened 3 to 5 days	1 to 2 months

USDA : http://www.fsis.usda.gov/Fact_Sheets/turkey_from_farm_to_table/index.asp

Let's Get Healthy!

Coach TIA 

NEVER

DOUBT

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

a daily basis.

So it really shouldn't be concern. Whey protein has some nutritional characteristics that 

suggest it's unlikely to contribute to high cholesterol.

The National Cholesterol Education Program recommends that most people eat less than 200 mg of cholesterol a day.

Cholesterol aids in cell-building, so it's essential to your body but high levels of cholesterol in your blood, can cause blockages that increase your risk for cardiovascular disease.

Let's Get Healthy!

Coach TIA 

PERIOD

Foods That Should Be Eaten Daily in a Healthy Life Style

Foods That Should Be Eaten Daily in a Healthy Life Style

Eggs ( 2 whole eggs)

Contains the following

Vitamins -
A: good for the skin and growth.
D: strengthens bones by raising calcium absorption.: protects cells from oxidation.
B1: helps properly release energy from carbohydrates.
B2: helps release energy from protein and fat.B6: promotes the metabolism of protein.
B12: an essential vitamin in the formation of nerve fibers and blood cells.
Contains the following Minerals -
Iron: essential in the creation of red blood cells.
Zinc: good for enzyme stability and essential in sexual maturation.
Calcium: most important mineral in the strengthening of bones and teeth.
Iodine: controls thyroid hormones.
Selenium: like vitamin E, it protects cells from oxidation.

Sources: http://www.nutritionandeggs.co.uk/page/nutritional_val (Check an up coming blog with more benefits of eggs)

Oats (1/2 cup)

Significant sources of dietary fiber.

Helps lower cholesterol

Decreased risk of hormone related diseases.

Delays the stomach from emptying quickly

Helps you feel full longer

Aids in weight loss

Favorably alters a bodies metabolism

Enhance performance

Skim Milk

Contains significant amounts of protein, calcium, casein, as well as vitamin C.

Possible links to reduced risk of arterial hypertension, coronary heart disease, colorectal cancer, and obesity.

Decreased risk of insulin resistance and type 2diabetes

Promoting muscle repair and growth

Water - OK so your not going to "eat" water =-)

Healthier looking skin

Helps with digestion

Aids in weight loss

Higher energy level

Less irritability

Better thought process

Low or non -fat cottage cheese

Good source of calcium, with Vitamin D

Prevents stomach disorders

Help build strong bones

Tooth decay prevention

Lemon or Limes:

Add a few drops of one to your water to increase your metabolism.

It's a liver detoxifier

(Adding 500 milligrams of ascorbic acid to your diet can speed up your metabolism by 33 percent - 500 milligrams is half a gram= 1 teaspoon is 5 gram)

Those were just a few benefits from each food. They all help in maintaining weight, loosing weight, staying or getting strong, staying healthy inside the body, outside appearances and staying active.

Let's Get Healthy!

Coach Tia

Sources:

http://www.eatmoreoats.com/health.html

http://en.wikipedia.org/wiki/Milk

http://benefitof.net/benefits-of-cottage-cheese/

Recourse: Roy BD (2008). Milk: the new sports drink?

US National Dairy Council Dairy's Role in Managing Blood Pressure

How to Prepare "Sunday Fast Bites" Healthy Fast Meals

How to Prepare "Sunday Fast Bites" Healthy Fast Meals

STOP! Don't go t that drive thru on Sunday's anymore. I know the day might be hectic but you can have a meal ready to eat in 10 -20 minutes if you make my "Sunday Fast Bites" healthy meals.

Sunday Fast bites are quick fast meals that are easy to make on Sundays.

Here are some tips and tools I use to help me with Sunday Fast Bites.

1. Have precooked frozen chicken, turkey, fish, and other meats, or meat alternatives in the freezer - diced, sliced and whole.

2. Other things I keep in the freezer are fruits and a variety for frozen veggies.

3. Have canned beans, tomatoes, diced tomatoes, canned chicken, canned salmon, canned tuna, all kinds of rice, and oats in the pantry.

4. Have eggs, cottage cheese, hard cheeses and milk in the refrigerator.

5. Keep 2 crock pots one big and one small.

6. Prep food when time permits. Prepping food can be as early as 2 days prior or the same day to shave cook time down.

To see recipes for "Sunday Fast Bites" click below and scroll down the page. http://coachhurt.blogspot.com/search/label/Sunday%20Fast%20Bites

Let's Get Healthy!

Coach TIA HURT

The Benefits of Exercise for Cancer Patients

Guest Blog by Liz Davies 

The Benefits of Exercise for Cancer Patients

Exercise provides many great benefits for cancer patients, just as it does for any other person. Exercise provides people with a way to get in shape, lose weight, and become stronger. Additionally, exercise has been shown to improve moods, increase self-confidence, reduce fatigue, and lower the risk of developing both cardiovascular diseases

as well as diabetes. 

It is very important for cancer patients to not stay sedentary; initiating some form of exercise can improve recovery. This is true for all types of cancers including colon cancer, breast cancerand even rare cancers like papillary mesothelioma. As always it is important to consult a doctor before beginning an exercise regimen. Consulting an exercise specialist is a great way to get some help in creating an exercise program that is specifically tailored to individual needs.

People who are just beginning an exercise routine can start with flexibility exercises, which is basically just stretching. Any type of movement maintains mobility and simply staying flexible is very important if you are not ready for more vigorous exercise. Exercises like tai chi, yoga, and pilates are great forms of flexibility exercises to try.

If someone is up for a little more activity, aerobic exercises like walking, jogging, or swimming may be a good idea. Exercises like these can burn calories and also reduce one’s chances of having a heart attack, stroke, or diabetes. 

Resistance training, like lifting weights, will help you build muscle. Many people who are going through cancer treatments lose muscle and gain fat during the process, so if it is possible to include both aerobic exercise and weight training in an exercise regimen, this is a great way to maintain bodily strength. 

Sometimes it is hard to find the motivation to exercise; this can be said for anyone, but especially cancer patients. Don’t feel the need to become overwhelmed at the thought of having to join the gym or make drastic life changes. Simply start adding more activities into your daily life. For example, taking the stairs instead of the elevator, or buying a pedometer and monitoring the number of steps you take daily and then making a goal to take more steps the next day. Lifting cans and bottles around the house can even build muscle. Once baby steps like these are taken, the increased energy a person will feel will be motivation enough to proceed with additional activity. There are a myriad of reasons and benefits for why cancer patients should be exercising, and not one reason not to.

Liz Davies is a recent college graduate and aspiring writer especially interested in health and wellness. She became particularly interested in ways cancer patients can cope with the side-effects of their treatment after her mother became an oncology nurse for lung cancer.

Light the Match

Low Fat Cheeseburger Pie

Low Fat Cheeseburger Pie

Ingredients for filling

1lb extra lean ground turkey
1 Egg
1/2 Cup Chopped Onion
2 Slices of Tomato

1 Clove Garlic (chopped)

3/4 Cup 2% Shredded Cheddar Cheese
1 cup Nonfat Cottage Cheese

2 Tbsp Worcestershire Sauce

Ingredients for dough mixture :

1/2 tsp salt

3/4 cup whole wheat flour

Baking Powder, 2.5
butter, 4 tbsp

1/4 cup of water (Add water gradually as needed for dough, you might not need it all)

Mix dough with water to form a dough. Roll dough flat enough to cover a pie pan with rolling pin. Discard if you have extra dough.

Directions: Brown Turkey, onion & garlic in a pan, and Worcestershire Sauce.

Make dough mixture. (ingredients above)
In a separate bowl, mix cottage cheese with egg then Pour that mixture over the turkey.
Top with Shredded Cheddar Cheese and place Tomato Slices on top and bake at 350 for 30-40 minutes.

Picture compliments of Teresa Hofmann from St. Louis Fitness Trends Examiner

Nutritional Info Servings: Per Recipe: 8, Amount Per Serving, Calories: 160 ,Total Fat: 4.5 g, Cholesterol: 57.9 mg, Sodium: 292.1 mg, Total Carbs: 10 g, Dietary Fiber: 0.3 g, Protein: 26 g

Enjoy,

Coach Tia Hurt