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

Fish It 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

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

WARNING

Asian Peanut Chicken Pasta

Asian Peanut Noddle with Chicken 

Ingredients:

Light Peanut Sauce: 

Combine all and put in mini crock pot or sauce pan mix well
1 Cup fat free chicken broth 

5 tbsp all natural peanut butter

1 tbsp chili powder (or Asian hot chili sauce)

3 tbsp honey

3 tbsp soy sauce 

1 tbsp freshly grated ginger

2 cloves garlic, minced

1 tsp garlic powder 

1 tsp onion powder 

1 tbsp hot chili oil

3 -4 chicken breast, cut into thin strips seasoned with red pepper, salt and pepper.
the chicken could easily be substituted with tofu, beef, or any other protein. 

Chicken sauce:
Combine all and mix well and put in fridge until chicken is cooked.  

1 tbsp chili powder sauce (or Asian hot chili sauce)

5 cloves garlic, crushed

1 tbsp fresh ginger, crushed 

1 tbsp soy sauce 

1 tsp garlic powder 

1 tsp onion powder 

1 tbsp hot chili oil
1/2 tbsp sesame oil (optional) 

Noodles: 1 Pkg noodles or pasta (of your choice) 

Toppers:

bushel of green onion, diced 

1 1/4 cups cup shredded broccoli slaw 

2 tbsp peanuts (chop if desired)

1/4 sesame oil (optional) 

2-3 tbsp sesame seeds (optional) 

lime juice (optional) 

1: Peanut sauce: Combine all the ingredients for the sauce in a saucepan 5-10 minutes or in small crook pot for 20 minutes until it becomes smooth. 

2:  Chicken: Season raw chicken; cook in 1 tbsp EVOO & 1/2tsp sesame oil  until cooked thoroughly.

3: Noodle or Pasta: Cook according to package instructions.

4: Chicken Sauce: Add chicken sauce with cooked chicken  Put in bowl. 

5: Topper:  Add peanuts and peanut oil into pan that chicken was cooked in along with the yummys that was left in it. After the peanuts cooked for 1 minute add the onions, slaw and sesame seeds for about 1-2 minutes.

6: Finish it up: Toss the noodles with peanut sauce, divide into 6 portions and plate, top with topper then add chicken  

For a fresh taste add lime juice

Yummy!
Verdict: My husband said " We shouldn't have this again it is really good. I know it has to be unhealthy" WRONG it is very healthy and Yummo!

Let's Get Healthy!
TIA 

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

Welcome To Today

Lemon Water Benefits

Lemon Water Benefits

1. Helps increase your metabolism
2. Acts as a liver tonic
3. Improves skin quality and tone
4. Works as a natural diuretic
5. Helps dissolve gallstones
6. Relieves nausea
7. Relieves constipation
8. Is a digestive aid
9. Alkalizes the body
10. Improves immunity
11. Helps shed toxins from the body
12. Breaks down phlegm

Let's Get Healthy,

Coach TIA 

1st Annual n.i.c.k. 5K run/walk, Kids Runs And Health Fair

Reason's Why I Don't Do Diet #6

I am ALSORARE! Therefore I need to treat myself that way.
AL: Always...SO: Sometimes ... RARE: Rarely.
1 Always pick healthy foods (daily)
2 Sometimes eat out, have dessert, skip a work out.
3 Rarely eat junk food and dessert and never two days in a row.
4 I try to live by this simple rule and I am successful most of the time.
5. Write out an action plan!

Remember, I am free to choose my choices but I am not free to choose the consequence for my actions. We need to start looking at what we can eat and love to enjoy it! Not what we can’t . Focus is important. Just like Adam and Eve in the Garden. Eve focused on what she couldn’t have, not what she had.
POSITIVE!
Action Plan … Write it on on paper. I WILL DO THIS!
GOALS for success!
Then REWARD for success! Even if you are at 80%...20 % success you have had some sucess!

YOU CAN DO THIS!!
TIA

FYI: All of these are part of a seminar I teach "I DON'T DO DIET"

n.i.c.k. 5K run/walk, kids runs and Health Fair

...still down loading pictures.

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

Answers on;How Can I Lose Weight

Answering Questions:

It is very simple.

Burn more than what you consume.

Calories burned must be more than calories consumed.

You must burn more calories that you put into your mouth.

Eat less calories and exercise more.

Burn more calories than you eat.

It really is that straight forward.

Of course there are other factors that come into play but it boils down to eating less and burning more.

Let's Get Healthy,

Coach TIA

Oats and Fruit Granola

Oats and Fruit Granola

Ingredients:

3 lbs Oats 

2 package (20 oz) Blueberries, frozen (unsweetened) 

2 package (20 oz) Strawberries, frozen, (unsweetened )

4 cup Oat Bran 

1 cups Trivia 

Directions

Preheat oven to 250 degrees

Spray Pan with home make non-stick cooking spray, add oats, berries and oat bran, and sprinkle all natural sweetner top. 

Place in oven. Set timer to 1 hour. At 1 hour, mix the cereals. Place back in overn. Set timer to 1 hour. Do this a total of 3 hours. I've let it go another 1/2 hour until it sends out a rich,delicious smell. But then the oven must be turned off. Remove from oven or leave in. If you leave it in the oven, don't just forget it! When cool, I put it in a 2 gallon zip-type bag and put it away in freezer.

Makes 40 1/2 cup servings.

Nutritional Info

• Servings Per Recipe: 40
• Amount Per Serving
• Calories: 167.3

• Total Fat: 2.8 g
• Cholesterol: 0.0 mg
• Sodium: 1.9 mg
• Total Carbs: 31.6 g
• Dietary Fiber: 5.7 g
• Protein: 6.7 g

Let's Get Healthy, 

Coach TIA

Oatmeal Blueberry Muffins Coffee Cups Recipe

10 & 12oz large coffee cups
2 servings each

Blueberry Muffins Cup

1 cup whole wheat flour

1/2 cup oats
2 Trivia packets
4 Tbs pure cane sugar

1 tablespoon baking powder

1 teaspoon ground cinnamon
1/2 teaspoon salt

1 cup skim milk1 egg

1/4 cup apple sauce (naturally sweetened)

1 cup blueberries

Directions: 

1. Preheat oven to 425°F. Spray each coffee cups with extra virgin olive oil spay.

2. In mixing bowl combine flour, oats, Trivia, baking powder and salt.
3. In a separate bowl whisk milk, egg, and applesauce. Then add flour mixture and beat until all is blended. Fold in blueberries. Pour batter into each 4-5 oz. coffee cup about 2/3 way full.
4. Sprinkle cinnamon over muffin cups (and honey if desired - not in calculations) . Bake for 20 to 25 minutes, until lightly browned. To check to see if completely cook threw poke a toothpick in the center of the muffin and if it comes out dry it is done.

For the large 10 oz coffee cups makes 3 muffins. (double the nutritional facts if you use these cups)
Pour about 8 oz of muffin mix in each cup about 2/3 ways full. Cooking instructions is 425 for 25 minutes then turn oven down to 350 cook an additional 10 min. Let cool 5 minutes... if you can =-)
SO SO SO YUMMY!!!!
Enjoy!,
Coach TIA

Nutrition Facts Oatmeal Blueberry Muffins Coffee Cups Recipe

6 Servings for 4-5 oz coffee cups

Nutritional Info Servings Per Recipe: 6 Amount Per Serving Calories: 146.4 Total Fat: 1.7 g Cholesterol: 31.6 mg Sodium: 34.6 mg Total Carbs: 28.7 g Dietary Fiber: 3.4 g Protein: 6.1 g

Calories per serving of Oatmeal Blueberry Muffins Coffee Cups Recipe
67 calories of Whole Wheat Flour 1/4 Cup Serving, (0.67 serving)
22 calories of 1 Minute Quick Oats (100% Rolled Oats), (0.08 cup)
15 calories of Milk, nonfat, (0.17 cup)
14 calories of Blueberries, fresh, (0.17 cup)
12 calories of Sugar, Pure Cane, (0.83 tsp)
12 calories of Egg, fresh, (0.17 large)
4 calories of Applesauce, unsweetened, (0.04 cup)
0 calories of Trivia Sweetener, (0.13 tsp)

ONE serving microwave directions:

Ingredients

1/4 cup whole wheat floor

1/2 tsp baking powder

1 tsp Stieva

1 tsp cinnamon

1/4 cup egg substitute

1/2 tsp apple sauce

Directions

Mix the dry stuff together in a coffee cup, then add the egg and the applesauce and mix.

Microwave for 50 to 60 seconds and upend the cup

Nutrition Facts
1 Serving
Amount Per Serving
Calories		142.6
Total Fat		0.5 g
	Saturated Fat	0.0 g
	Polyunsaturated Fat	0.0 g
	Monounsaturated Fat	0.0 g
Cholesterol		0.6 mg
Sodium		115.6 mg
Potassium		339.0 mg
Total Carbohydrate		24.7 g
	Dietary Fiber	3.4 g
	Sugars	3.4 g
Protein		10.0 g