Cauliflower Pizza

This is a recipe submitted by Amy R.

She made this and loved it.

Cauliflower Pizza

Ingredients

1 cup cauliflower, grated

1/2 cup shredded light mozarella cheese

1 egg

1 tsp oregano

2 tsp basil

2 tsp parsley

1/2 tsp fennel

1 green pepper

1 onion

1 tomato

Garlic powder, to taste

Directions

Chop pepper, onion and tomato. Set aside. Steam the cauliflower, let it cool and then grate it.

Combine grated cauliflower with the mozzarella and egg in a large bowl. Spray a circular or rectangular metal pan with cooking spray before spreading the dough evenly. Sprinkle the dough with fennel, oregano, parsley and basil. Add garlic powder.

Bake at 450° F for 12-15 minutes. Remove the dough from the oven and sprinkle chopped green pepper, onion and tomato, as well as the remaining mozzarella cheese on top. Return the pizza to the oven. Turn the heat up to broil and leave in until the cheese has melted and the crust is crispy.

Thanks Amy,

Coach Tia

Results Client "SG"

Results Client "SG"

Female

Age 14

5'8"

Her Fit Test resluts are for the first day, 2 mths and 4 mths.

FIT TEST

WT 195 - 179.8 - 170.2 loss
BF 29.6 - 24.05 - 19.57 loss

FM 53.33 - 43.25 - 33.30 loss

LBM 141.67- 136.55 - 136.90 loss

AB 42 - 38 - 27 loss

ARM 28 - 22 -16 loss

LEG 42 - 36 - 26 loss

SUP 26- 22 - 17 loss

WT36 - 31 - 31 loss

HIP 43 - 39.5 - 38.75 loss

THIGH 24 - 22.5 - 20.75 loss

CALF 17- 16 - 15.75 loss

CHEST 43.25 - 40.5 - 37.75 loss

ARM 13.5 - 13.25 - 12.5 loss

AB 45 - 41 - 38.75 loss

FLEX - 2 / 0/1.25 gain

JUMP 95 - 97 - 97.25 gain

PUSH UP 9 girl - 23 - 13 boy gain

SIT UP 20 - 32 - 51 gain

1 MILE 20:10 - 10:10 - 10:04 loss good!

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

She was extremely motivated and had great results!

Let's Get Healthy!

Coach TIA

Guacamole

Ingredients

• 6 avocados
• 3 tablespoons lemon juice (1 lemon)
• 1/2 cup small-diced red onion
• 1 large garlic clove, minced
• 1 teaspoon kosher salt
• 1 teaspoon freshly ground black pepper
• 8 small cherry tomatoes (cut into fourths) or one med tomato
• 8 dashes Tabasco hot sauce (optional)
• 
  
• Direction

Homemade Mayonnaise

Sometimes you just have to have mayo =-) For those times make it yourself.

Homemade Mayonnaise

2 egg yolks room temperature

1 1/2 Tbsp. lemon juice
1 tsp. dijon mustard
1/2 tsp. kosher salt
1/8 tsp. organic Stevia
1/2 C. canola oil
1/2 C. extra virgin olive oil

RESULTS Client "S"

RESULTS Client "S"

age 37

5'4"

Personal Training with me 3 times a week and following food program.

Brought about her results.

1st numbers are for start day

2nd number is 2 months

3rd number is 4 months

................................start..........2 mths.........4 mths

Weight:................ 173.6 ...... 157.8 ..........147.6 loss
BodyFat: ............ 28.3 ......... 23.21 ......... 20.33 loss

FatMass: ............. 49.11....... 36.63 ......... 30.01 loss

LeanBodyMas .. 123.89.......121.17........ 117.59 loss

Abdominal ........ 33 .............26 ................22 loss

Arm: ....................21 ........... 22 .................18 gain (positive)

Leg: .....................40 ............. 26 ................ 23 loss

SUP: ....................28 ............. 20 .................17 loss

Waist: ..................35 ............ 31.75 ........... 29.5 loss

Hips: ...................41.75...........38 .................36.25 loss

Thigh:................. 24 ...............22................. 20.25 loss

Calf:..................... 16 ..............15.5.............. 15 loss

Chest:..................43 ................39................. 37.5 loss

Arm: ..................13.5 ............12.5 ............. 10.75 loss

Middle abdomen: 37 ........ 34.25 ........... 34 loss

................................start..........2 mths.........4 mths

Flex: - ............2 ................. 0 ..................... 2.25 gain

Jump: ............95 ............... 94 ................... 94.25

Push up: ......9 knees ..... 25 knees.......... 25 toes gain!

Sit up: ............20 ............. 40 .................... 50 gain

1 Mile .......... 11:17 ..........9:55 .................. 9.46 gain

Pull-ups:............ 0 ............ 1/4 gain ............ 1/2 gain

ALL PROGRESS!! WOOT!

I only have pics for start date and at 2 months only.

Start ........................................2 months

Start ........................................2 months

Start ........................................2 months

Let's Get Healthy,

Coach TIA

Fast Sparkpeople.com Breakfast Recipe Ideas

We should be eating breakfast within 30 minutes of waking us to get our metabolism going.

Here are some fast Sparkpeople.com breakfast ideas to eat on the go.

Breakfast Casserole

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=302

Turkey Bacon Breakfast Burritos (use 100% whole wheat or multi-grain not flour)

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=436

Awesome Breakfast Casserole

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=33560

Granola Breakfast Bars

EXERCISE BY OSMOSIS

This is a devotional out of my Healthy Lifestyle class, I Don't Do Diet. 

EXERCISE BY OSMOSIS

You were bought at a price. Therefore honor God with your body. 1 Corinthians 6:20

I’m going to ask you to think back to your grade school and high school days when your teachers were telling you that you couldn’t learn history by just putting the book under your pillow at night in hopes of the knowledge just seeping in while you sleep.  They were trying to get you to realize that at some point you would have to pick up the book and study the material to learn it.  The same concept is true of your goal to living a healthy lifestyle and becoming physically fit.

As tempting as it seems we have to be careful that we don’t carry this childhood concept into adulthood because exercise doesn’t happen by osmosis.  I have come across many people that could walk into any health club and teach a class on proper exercise technique and nutrition but they still struggle with holding themselves accountable to the daily routine that gets it done.  They have become rich in knowledge but poor in the application of that knowledge.  Remember that the win is in the ‘doing’ not in the ‘knowing or learning.’ 

I know some of us, me included,
that like to know as much as possible about something before we get started.  But there is a point that we have to put action to our learning and just start the process.  You will always have the chance to learn more things about how to improve what we are doing but you won’t get a second chance to repeat this day.  So as a means of accountability; what does your exercise program look like now?  You are in the fourth week of this class and you should be consistently exercising 3-4 times per week.  If you are, then that’s great.  But if you’re not, why?  What is holding you back?  Don’t let complacency and the status quo control your life anymore.

Don’t forget that we all made a COMMITMENT to ourselves when we started this class and we need to stay true to that.  Realize that nobody can do the heavy lifting for us and we will have to work hard for our goal.  This even means sweating – yes I know it’s out of style but it must happen, your success depends on it. 

Let's Get Healthy,

Coach TIA 

My first 1/2 Marathon

Thursday, April 15, 2010
(revisited)
WOO HOO!!
I did my first "officially" half marathon! 13.1 miles!!!
It was the GO! STL in St. Louis Mo.
My time was 2:10:56
I was hoping for 2:10:00 and praying nothing less than 2:30:00
So i met my goal!
IT was very exciting! SO many people it was crazy. @ 12,800 people!
I started at the 8.45 pace line. I KNOW I wasn't going to run that but my girlfriends were there and they said it was so packed in past that point there wasn't any place to stand. That was at 6:30. The race didn't start for 30 more min. By the time it started we were packed in there.
The started I kept up with the 8.45 pacers (BIG MISTAKE!) for a mile or so. Then I dawned on me....I can't keep this pace or i won't make it. SO as you could guess droves of people began to pass me. I was feeling so defeated. For the rest of the race droves of groups would pass me. One pace setter group at a time.
I realized after the 9.35 pace group passed me; close to the end of the race ; that I can't let the 9:45 pass me or I won't make my time. Well my legs said WE DON'T CARE =-) It really didn't matter what my legs said my heart said I'm not gonna give up or in!
I ran almost the entire time. I walked at the water stations to drink.
OK who ever says downtown STL is not hilly has never ran it! I don't know how they managed to make the race all hills and only 3 or 4 down hills but they did. It seemed as if as soon as I would get to the top of a hill I'd think "WOO HOO! Down hill here I come" Then we would turn directions into another hill. Very creative people. I hope to never meet them =-)
I took 2 GU packs at 6 mile and 9 mile markers. I should have took 1 more. I ran out of steam at the 11 mile marker. I was headed up the hill and I almost go to the top and I HAD to take 3 steps my HR was 183. I took three steps and noticed the water station. MAN! I wish I would have seen that 3 steps ago. Oh well.... keep pushing on!
YOU ARE GONNA FINISH THIS! YOU ARE GONNA FINISH THIS! YOU ARE GONNA FINISH THIS!
Last two miles girl... here we go. Only 2 miles, only 2 miles, only 2 miles. I kept telling my self. Well it has to be less than 2 miles now... how long have i told my self that... stop thinking ! RUN!
There it is ! Is that the finish line? I don't know. It has to be right? WRONG. Everyone is turning. Where is the finish line. It has to be close! I turn... no finish line. But I hear them announcing finishers. I am close. I turn again. THERE IT IS!!! The FINISH line! I haven't seen my family the entire race but the start. Where are they? I want to see them! Where are they. There is the finish line!!! I try to push more. I am almost there...."Tia" WERE ARE YOU???? "TIA!" I look to my right and there all I see is my husband! He is beaming with pride. HE LOVES ME no matter my time!
Last push... Arms up, smile, FINISH! I AM a half marathoner!
Now let me sit down!!! they won't let me sit. My legs start to tighten up fast. They are cramping. I can't stop, I get pushed threw this troth for at least 15 minutes. Where is my family? Well I don't get to see them for a little bit. I did get to sit down and reflect on my accomplishment for a while.
OK now the part that NO ONE TOLD ME NOT TO DO!
I went home straight home (20 minute car ride) and took an hour nap. When I went to get up I COULD BARLEY MOVE! I decided to sit down and prop my feet. I thought that would be best.
It wasn't! My husband said, "I think you deserve dinner out."
Well, I could barley move at this point. I began to walked with very stiff legs. My son said it looked like I had something stuck =P. That posture would stick with me for 3 days! Man a live did it stink!
So, I talk to my marathoner friends and they all said "NEVER rest to long or sit to long after a race. Try to keep moving for a few hours after the race." OK!!! GREAT ADVICE A LITTLE TO LATE =D They gave me great tips on every thing but never did they prepare me for after the race. Never did I think to even ask.
All in all it was a wonderful experience. It has inspired many of my family and friends to do a race and get better in shape. So well worth all it!
I am praising God that He helped me with all of it. The willingness to run it, the preparation it took to do it, and the will power it took to finish. I continuously prayed during the race for my body, my friends who were running and those whom seemed to need some help in the race.
It was a great experience.
Thanks for walking threw the journey with me.
TIA