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:

1/2 cup Greek yogurt instead of milk
soy milk
Craisins
sliced almonds 

Add some protein powder, flaxseed, or wheat germ

Cut up banana

Chopped apple or unsweetened applesauce

Add All-Bran, granola, or any crunchy healthy ceareal
blueberries, strawberries, or blackberries
chocolate soy milk
honey
Walnuts or any nut

cherries

preserves
Use steel cut oats, vanilla soy milk and leave overnight put it in microwave for about 30 seconds or eat cold. 

You get the point the combinations are endless.

Let's Get Healthy,

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

Whisk all ingredients until incorporated 3-5 minutes.  Store in refrigerator for up to 2 weeks.

For Flavoring add 100% pure juice, preserves or blended fruit. 

Like to make it a Raspberry Vinaigrette, use real raspberries or to make Strawberry Vinaigrette use homemade strawberry preserves or just puree strawberries in a blender then add to the pre-made vinaigrette. 

Enjoy,

Coach TIA 

Nutritional Info

• Servings Per Recipe: 16 - 1 Tablespoon each (1 cup total)
• Amount Per Serving
• Calories: 77.8

• Total Fat: 8.7 g
• Cholesterol: 0.0 mg
• Sodium: 24.4 mg
• Total Carbs: 0.5 g
• Dietary Fiber: 0.0 g
• Protein: 0.1 g

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 

• This recipe makes approximately 2 cups of tahini, or 32 - 1 tablespoon servings.
  Amount Per Serving
• Calories: 72.6

• Total Fat: 6.5 g
• Cholesterol: 0.0 mg
• Sodium: 1.2 mg
• Total Carbs: 2.7 g
• Dietary Fiber: 1.3 g
• Protein: 2.0 g

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:

1. Place the garbanzo beans, tahini, lemon juice, salt and garlic in a blender
or food processor. Blend until smooth. Transfer mixture to a serving bowl.

2. Drizzle olive oil over the garbanzo bean mixture. Sprinkle with paprika and
parsley.

Thanks Jen!

Enjoy,
Coach Tia

* How to make Tahini : white sesame seeds and olive oil (blog to follow) If you don't have this you can still make hummus with out it. You can add some extra flavoring if you wish or none at all.

If you have any recipes you would like to share your healthy recipe send it to me with a picture via email and I'll post it on her.

Nutritional Info

• Servings Per Recipe: 16
• Amount Per Serving
• Calories: 67.6

• Total Fat: 3.0 g
• Cholesterol: 0.0 mg
• Sodium: 94.7 mg
• Total Carbs: 9.0 g
• Dietary Fiber: 2.3 g
• Protein: 2.3 g

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

Results Client "J"

Results Client "J"

female

30 years old

5 ft 2 inches tall

Day one FIT TEST

1/8/11 - 2/16/11

first week and 5 week Fit Tests

Weight: 126.6 - 125.8

Body Fat: 27.24% - 18.79

Fat Mass: 33.94 - 23.64 lbs

Lean Body Mass: 90 - 102.16lbs

BMI 23.2 - 22.9(5 wk)

Caliper results:

Waist: 22 - 9

Arm: 27 - 16

Leg: 37 - 27.5

Sup: 12 - 8.5

Measurements:

Waist: 25.25 - 28"

Hip: 40.25 - 39"

Thigh: 23.75 - 23.25"

Calf: 13.25- 13.5

Chest: 32.75 - 31.5"

Arm: 10.75 - 10.25"

Neck: 11.25 - 11"

Fit Test Results:

Flex: +1.5 -

Push up: 12- 15girl

Sit up: 22 - 40

Wall Squat: 2 min - 3.5 min

1 Mile: 14.48 minutes - 12.40 min

Pull-up: 1/2 - 6 !

In & Out: 11 - 27

Curls: 30 (wt 8) - 24 (wt 12)

Let's Get Healthy!

Coach TIA

Results Client "A"

Results Client "A"

female 33 years old

5'2"

Results 1st day - 4 weeks - 8 weeks - 24 weeks

Weight loss 137.8 - 137 - 136.4 - 134.3

*BodyFat% 23.56 - 23.95 - 19.58 - 21.06 %

*FatMass 32.51 -32.81 - 26.72 - 28.23 lbs

*LeanBodyMass 105.49 - 104.19 - 109.69 - 105.77

**Your BMI is at 27.9 - 27.7 - 27.5 - 24.5

(*The last test we used a new capillary tester ; because the old one broke; with a much thicker pinching base. So the numbers reflect that difference. But as you will notice her inches went down so that would indicate that her BodyFat and FatMass would have as well.)

WT 35 - 31- 27.75 - 28"

HIP 42.25- 40.5 - 40 "

THIGH 25 - 24- 23.1 - 23.25"

CALF 16 - 15.25- 15.25 - 15"

CHEST 35.25 - 34.5 - 33 - 33.75"

ARM 12.5 - 12 - 11.75 - 11.75"

Arm Flexed 0 - 0 - 12"

NECK 12 - 11.5 - 11.5 - 11.25"

All done after a 2 mile run

FLEX 0 - 3.25 - 3.5 - 3.5/8

JUMP 84 - 84 - 85.25 - 0

PUSH UP 12girl - 30girl - 25 boy - 30 boy

SIT UP 12 - 27 - 35 - 55

IN & OUT 10 - 15 - 26 - 33 - 33

1 MILE 10:19 min - 9:10 - 9:40 - 8:54

PULL-UP 0 - 0 - 1/2 - 7. 3/4

WALL SQUAT 55 sec - 1.25 - 1:20 - 2 min.

(**Our goal is to get your BMI to 18.5 - 24.9) A BMI of 18.5 to 24.9 is considered healthy for adults. A BMI of 25 to 29.9 is considered overweight, while a BMI of 30 and above is considered obese. People with BMIs of 18.5 or less are considered underweight.

She has made huge strides! She has changed her lifestyle to vegan and she really is enjoying it.

Let's Get Healthy,

Coach TIA

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

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