Black Bean Burger

Black Bean Burger

 Ingredients

1 can black beans (drained and rinsed) 

1 large egg 

1/4 cup whole wheat bread crumbs (easy to make - just blend whole wheat bread in a small chopper)

1 clove garlic (minced) 

1tsp chili powder 

1/2 tsp salt

1tsp pepper

1tsp cayenne 

Directions

1. Mash beans in a large bowl with a fork.
2. Add chopped garlic, spices, and egg
3 Stir in bread crumbs gently 
4. Shape into 5 patties, you can refrigerate them if they are not very firm (up to one day ahead)
5. Cook in a hot skillet for @ 6 min. or bake in the oven for 15 minutes. 

You can mix in corn, diced peppers, or cheese in with the patty. 
Put on a healthy bun or pita add things toppings like you would on a hamburger. Just stay away from mayonnaise and miracle whip. Use hummus or blended cottage cheese with spices. (A blog will come soon telling you how to make dips and sauces with cottage cheese that tastes just like sour cream)  




Enjoy,
Coach TIA  

Nutritional Info

• Servings Per Recipe: 5
• Amount Per Serving
• Calories: 73.1

• Total Fat: 1.5 g
• Cholesterol: 42.5 mg
• Sodium: 236.2 mg
• Total Carbs: 11.8 g
• Dietary Fiber: 2.7 g
• Protein: 4.8 g

Results Client "M"

Client "M."

Female 29 years old

5 ft 9 inches

FIT TEST Results after 10 weeks

Day 1 - 12/4/10 # -- 10 wks - 2/16/10

WT 184.2 - 172.2

BodyFat 36.16 - 31.12 WOOT!!!

FatMass 66.61 - 53.53

LeanBodyMass - 117.59 - 118.47

Percent Body Fat Norms for Men and Women
Description	Women
Essential Fat	10-13%
Athletes	14-20%
Fitness	21-24%
Acceptable	25-31%
Obesity	>32%
*Source: ACE Lifestyle & Weight Management Consultant Manual

Waist 42 - 27

ARM 33 - 26

LEG 33 - 37

SUP 27.5 - 27

Waist - n/a - 30.5"

Belly - n/a - 35.5"

HIP 45.5" - 40.5"

THIGH 28.25" - 26"

CALF 16 " - 15"

CHEST 40" - 38.25"

ARM 13"- 12"

NECK 13.75" - 13"

FLEX +2.75 - +4.25

PUSH UP - 13g - 29g

SIT UP - 18 - 50

1 MILE - 13.48 - 12.01 minutes

PULL-UP - 0 - 0

IN & OUT - 10 - 30

She has had amazing results!

Let's Get Healthy!

Coach Tia

What You Can Do With Cottage Cheese

Puré it in a blender with two drops of lemon:

It can be a base in place of sour cream.  

Use it as a tasty dip mixed

Sprinkle herbs and spices to add flavor.

Replace it with anything that calls for sour cream or ricotta cheese

Substitute for:

Ricotta cheese in lasagna

Other higher fat soft cheeses

Sour Cream in bean dip

Mix it:

With yogurt

Puree it into a smoothie

Add as a toper to a large grilled portabella mushroom.

Oatmeal pancakes

With hummus

Mix with a little Greek yoghurt, add fresh fruit and then top with a little muesli or trail mix

Eat with:

Add as side dish.

Have as a snack with fruit

Fresh or frozen berries and a packet of Stevia

Carrot/snap peas or other veggie dip

Chopped walnuts

A cut up dill pickles

A drizzle of maple syrup or honey

With salt, pepper, chopped tomatoes or cherry tomatoes cut in half.

Oatmeal 

Wheat germ

Unsweetened applesauce

Salmon

Vanilla yogurt and steel cut oats

Eat with Salads:

Cottage cheese salad: pineapple, cottage cheese, lettuce, and mayo

Spinach salad: Sweet corn, spinach, green peppers, tomatoes, cucumbers, lettuce, avocado.

Tomato cottage cheese salad:  cottage cheese, plum tomatoes chopped, green onions chopped cucumbers diced, salt and pepper to taste

Put on:  Pizza, Tacos, Enchiladas, Salads, Pastas, Tuna, Beans, Sweet potatoes, it's endless. 

Stop, Taste and Enjoy,

Coach TIA

Turkey Nachos

Turkey Nachos

• 2 oz  Ground turkey, 93% lean (cooked)
• 1 oz Baked Scoop Tortilla Chips (@12 chips)
• 1 oz Cheddar Cheese
• 1/4 cup Salsa

Optional (not included in nutritional) 

Refried beans 

chives 

cottage cheese-sour cream (recipe coming soon) 

jalapeños  

Add meet and cheese nuke then add salsa and other toppings.

You can take them to a party for appetizers, have them for a snack or even for lunch. 

Full of protein, very filling and yummy! 

Enjoy,

Coach TIA 

Nutrition Facts

  1 Serving

Amount Per Serving

  Calories 332.4

  Total Fat 16.6 g

    Saturated Fat 7.7 g

    Polyunsaturated Fat 0.3 g

    Monounsaturated Fat 2.7 g

  Cholesterol 69.8 mg

  Sodium 629.6 mg

  Potassium 165.7 mg

  Total Carbohydrate 26.4 g

    Dietary Fiber 3.0 g

    Sugars 0.0 g

  Protein 20.9 g

Simple Caprese Salad

Simple Caprese Salad
1 med Tomato
4 oz Mozzarella (part Skim milk)
1 tbs Extra Virgin Olive Oil
2 tsp Balsamic Vinegar 
Basil, Salt, and Pepper to taste 


Slice and plate. Drizzle EVOO and Balsamic on top. Add salt, pepper and basil to taste. 




Fast high protein lunch. 




Enjoy,
Coach TIA











Nutrition Facts for Simple Caprese Salad



  1 Serving
Amount Per Serving
  Calories 503.9
  Total Fat 38.5 g
    Saturated Fat 13.5 g
    Polyunsaturated Fat 2.7 g
    Monounsaturated Fat 15.2 g
  Cholesterol 65.8 mg
  Sodium 599.5 mg
  Potassium 368.3 mg
  Total Carbohydrate 13.8 g
    Dietary Fiber 1.4 g
    Sugars 5.0 g
  Protein 28.6 g









Nutrition Facts for:   1 med Tomato, 4 oz Mozzarella (part Skim milk)


 Amount Per Serving 1
  Calories 313.9
  Total Fat 18.5 g
    Saturated Fat 11.5 g
    Polyunsaturated Fat 0.7 g
    Monounsaturated Fat 5.2 g
  Cholesterol 65.8 mg
  Sodium 539.5 mg
  Potassium 368.3 mg
  Total Carbohydrate 8.8 g
    Dietary Fiber 1.4 g
    Sugars 0.0 g
  Protein 28.6 g



Nutrition Facts : 4 oz Bel Gioioso Fresh Mozzarella, 1 med Tomato 
Amount Per Serving
  Calories 320.0
  Total Fat 24.0 g
    Saturated Fat 16.0 g
    Polyunsaturated Fat 0.0 g
    Monounsaturated Fat 0.0 g
  Cholesterol 80.0 mg
  Sodium 340.0 mg
  Potassium 0.0 mg
  Total Carbohydrate 0.0 g
    Dietary Fiber 0.0 g
    Sugars 0.0 g
  Protein 20.0 g

Salmon Burger

Salmon Burger Ideas



This is a salmon burger with blue cheese, statued mushrooms, tomatoes, lettuce, and mustard on an Arnold bun with a side of cottage cheese.









This is a Panini salmon burger with mozzarella cheese, red onions on a Ciabatta bun.


Enjoy,
Coach TIA

Results Client "M-O"

Results Client "M-O"

Male

35

5'8"

Results of 1,6 & 25 weeks FIT TEST

weeks....... 1........6.......25

Weight 285.2 - 278.6 - 275.8 loss

BodyFat% 35.71% - 26.94% - 22.09 loss

FatMass 101.85 - 75.07 - 62.96 loss

LeanBodyMass185.35 - 203.53 - 212.04 gain (good)

* Body Mass Index (BMI) is: 41.8

WT 52.5 - 47.5 - 46 loss

HIP 51 - 49.5- ? To do

THIGH 25- 24.75 - 25.75 gain (good)

CALF 17.75 - 17.5 - 17.5

CHEST 54 - 51- 51

ARM 18 - 18.25 - 16.75 loss

NECK 16.75 - 16 - 15.75 loss

FLEX - 2 1/2 - -1/2 - + 1.25 gain

JUMP - 103 - 103 - gain

PUSH UP 10 - 20 - 33 gain

SIT UP 13 - 38 - 30 (loss- however the day he did 38 was not on his fit test day)

IN & OUT 4- 13 - 23 gain

1 MILE 16.23 - 13.46 - To do

PULL-UP 0 - 0 - 1/2 way 1footed gain

WALL SQUAT 30 - 55 sec - 1 min gain

This guy is STRONG!

Let's Get Healthy,

Coach TIA

Santa' Fa Chicken Salad

 Santa' Fa Salad 

2 cups Lettuce
1/2 Cooked chicken breast
1/4 cup Corn
1/4 cup Black beans
1/4 Baked whole wheat tortilla shell cut into strips
1/4 c Cheese blend
(add desired amounts)




1 Serving
Above Nutritional info

Amount Per Serving
  Calories 384.0
  Total Fat 11.6 g
    Saturated Fat 5.7 g
    Polyunsaturated Fat 0.4 g
    Monounsaturated Fat 0.2 g
  Cholesterol 45.6 mg
  Sodium 711.2 mg
  Potassium 323.1 mg
  Total Carbohydrate 47.8 g
    Dietary Fiber 7.6 g
    Sugars 5.0 g
  Protein 24.1 g

Dressing:

1/2 cup salsa 

5 oz. Greek yogurt

1 pkg ranch dressing powder  

Mix with fork until blended. 

This makes two servings. 

Nutrition Facts

  2 Servings

Amount Per Serving

  Calories 58.1

  Total Fat 0.2 g

    Saturated Fat 0.0 g

    Polyunsaturated Fat 0.1 g

    Monounsaturated Fat 0.0 g

  Cholesterol 0.0 mg

  Sodium 311.0 mg

  Potassium 137.9 mg

  Total Carbohydrate 7.0 g

    Dietary Fiber 1.0 g

    Sugars 3.0 g

  Protein 8.3 g

Enjoy,

Coach TIA 

Slow Cooker Italian Beef 

Ingredients 

• 5- 10 pound roast
• 3 cups beef or chicken broth 
• 1 can of beer (this tenderizes the beef)
• 1 tsp salt
• 1 tsp ground black pepper
• 1 tsp dried oregano
• 1 tsp dried basil
• 1 tsp onion salt
• 1 tsp dried parsley
• 1 tsp garlic powder
• 1 tsp dry Italian salad dressing mix 
• 1/2 can of pickled yellow peppers (optional)

Directions

1. Combine liquid with salt, ground black pepper, oregano, basil, onion salt, parsley, garlic powder, and salad dressing mix in crock pot.
2. Place roast in hot frying pan with 1 tsp olive oil in it. Brown all sides then add the meat and oil to slow cooker.
3. Cover, and cook on Low for 12 - 14 hours, or on High for 6 hours. 
4. When done shred meat with a fork pulling out all the fat.
5. Strain the juice from the crock pot and separate the fat. Use the juice to moisten the sandwich. 

For Sandwich 

• Mozzarella cheese  
• tomatoes 
• 1 bun Arnold thins 

1. Put meat on bread 

2. put desired cheese on bread thins

3. toasted in oven on broil for 1 min. 

4. add tomatoes if desired

Enjoy,

Coach TIA 

I didn't put any nutritional information because it will very a great deal depending on the meat you choose and what you add to your sandwich.