Reason's Why I Don't Do Diet

The next flew blogs I will be writing will focus on a few things I teach in seminar class I have taught called " I DON'T DO DIET"

Reason's Why I Don't Do Diet #1

Being on A Diet (B.A.D.) has sometimes great results but mostly not positive or rarely long term. The long term I’m sure is everyone’s goal, as it is mine. I’ve seen what Diet does! It kills. We all have or know someone who does Diets. Looking for anything that will help them loose the weight.

What are some negatives about being on a diet? … In General
1. Not being successful
2. Low energy
3. Causes lowered self extreme
4. Feelings of failure causing you stop all healthy activity.
5. Feeling helplessness that you will never be able to get healthy or lose weight
6. Health problems because you are not eating enough or to much of something you shouldn’t eat.
7. Low energy
8. It boils down to not being very productive for a long life of living.

We have to get our minds thinking straight. Being on a diet is not for a life time of living!
We need to learn how to make life choices.

Let's get serious about a way of life.
More to follow =-)
TIA

LAZINESS is a tool of the devil!

LAZINESS is a tool of the devil!
1 When I go to bed I pray Lord help me to get enough rest and wake me up early so I can pray and get my work out in.
2 I pray not to be idle or lazy –refer back to the prayer
3 Make a way that I will have No excuses
2 Thessalonians 3:11 We hear that some among you are idling. They are not busy; they are busybodies.

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

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

CPR Instructor

I can help you with your CPR/FirstAid needs

http://cprcoach.blogspot.com/

EMAIL - tiahurt@yahoo.com

   
• Training in STL Meto area and STL Metro East area.


• At you business, near by public facility (library) or my office. 
  
  Advanced Level First Aid, CPR, and AED 
  Automated External Defibrillator 
  BLAST - Babysitting course
  Bloodborne Pathogens 
  Boy Scouts of America Wilderness First Aid  
  CPR and AED 
  First Aid Only 
  Fleet Driver Safety 
  Healthcare Provider CPR 
  Oxygen Administration 
  Pet First Aid 
  Sport First Aid 
  Standard Level First Aid, CPR, and AED 
  Wilderness First Aid 
  and more
  
  $45- $55 for CPR/AED 1st aid Rectification 
  $60 - $70 for new CPR/AED 1st aid Certification

(cost is dependent on location)

Let's Get Healthy .... and Train to save a life!
Coach TIA

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

Let's Get Healthy,
Coach TIA 

What To Eat at Fast Food Places...Taco Bell

TACO BELL, I used to love Taco Bell. That is when I was heavier.  

Be aware as with almost any Mexican place you eat at the salt content in most of their food is very high. Taco Bell is no different.

Just as with McDonalds buns the soft taco shells that Taco Bell uses are not very healthy or nutritious. However, it is pretty impossible to take it off like a bun.

WHAT TO EAT AT TACO BELL If you have to eat there.

Pick form the Fresco Menu, which replaces cheese and/or sauce with a zesty fiesta salsa made of diced tomatoes, onions, and cilantro. 

• All items on the Fresco Menu have 330 calories or fewer with no more than 8 g of fat. However 8 grams of fat is a lot of fat per calorie. So make this a rare stop!
• Fresco Grilled Steak Soft Taco (150 calories, 4 g fat, 520 mg sodium)
• Fresco Crunchy Taco (150 calories, 8 g fat, 350 mg sodium)
• Fresco Soft Taco with Beef (180 calories, 7 g fat, 650 mg sodium)
• Fresco Ranchero Chicken Soft Taco (170 calories, 4 g fat, 730 mg sodium)
• Taco Bell Fresco Bean Burrito (350 calories  2.5 fat, 990 sodium )
• Taco Bell Fresco 7-Layer Burrito (380 calories
• Fresco Burrito Supreme® – Chicken (350 calories  2.5 fat, 1060 sodium )
• Fresco Burrito Supreme® – Steak (340 calories  2.5 fat, 1100 sodium)
• Fresco Chicken Soft Taco (150 calories  3.5 fat, 480 sodium)

If you want a little cheese, a taco is your best choice. Try: 

• Spicy Chicken Soft Taco (170 calories, 6 g fat, 580 mg sodium)
• Soft Beef Taco (200 calories, 9 g fat, 630 mg sodium)

 The following are low in calories but they are fried stay away form them.

• Tostada (250 calories. 3.5 g fat, 555 mg sodium)
• Crunchy Taco (170 calories, 10 g fat, 350 mg sodium)

Ask for extra fresco salsa or extra lettuce to boost the nutrition and to be more filling. 

Add a sideitems of Pintos and Cheese (160 calories, 6 g fat, 670 mg sodium)

For added flavor without the fat, use the various hot sauces. Avoid the sour cream, cheese sauce or other creamy toppings. 

Taco Bell provides nutrition info on its website. 

Let's Get Heathly,

Coach TIA

ALIVE

70.3 Ironman Accountability Week 16

70.3 Ironman Accountability 

Week 16

WK 16 
Su: REST DAY 
M: S & R 1:00 Z2 (at :10, in 5X3 min Z4 @ 1 min jog)  
T: C Trans: 0:45 Z2 (QC) & R 0:15 Z2 
W: S& C 1:00 Z2(at :15, in 5x5 min Z4 @ 3 min spin) 
R: R 1:00 Z2 (at :45, in 10 min Z4) 
F: (S) & C  2:00 Z2  (insert 5 min Z4)  
S: R 1:30 Z1 to Z2 
Total Hrs: 9.3

S 2  hrs 3.45 R 3.45 

What I did: 90% (I really did 100% but I wasn't going to count Sunday for this week because I counted it last week.) I have been in training all weekend to become a BLS instructor! (CPR/AED for the Lay-Public, RescuerFirst Aid, Health Care Provider, CPR/AED Instructor, Oxygen, Babysitting, Animal CPR, Bloodborne Pathogen + 14 more certs. )

CARDIOVASCULAR EXERCISE FOR THE WEEK OF 4/15/2012 - 4/21/2012

EXERCISE MINUTES CALORIES BURNED RR6.58mil supportAmy162/139 89 704 TM 5.2mil 10wp/3cd 174/142 int/inc 65 537 Swim 157/138 50laps 60 481 TransC 8.91miles 115/106 46 212 TranTM3mil 160/143 nowp/cd ii 34 288 C14.03miles (intervals=i) 163/131 64 450 RR5.6ii 215/136 sp6-7 65 477 44lapsSwim 147/126 56 371 C12mile (knee twitchy-did 1/2)120/110 60 289  REST DAY  539 3809

Click link for :

Explaining Abbreviation for Iornman Training

TIA's Iornman Heart Rate Zones

Swim program 

Simple Look at Training for the Iornman

Let's Get Healthy,

Coach TIA 

Reason's Why I Don't Do Diet #2

Look at the obvious things that we might need to be reminded of.
• God wants me to take care of myself and He wants to help me in doing that.
• We need to draw on His strength if we wish to have continued success.
• God gave us this body we should not to waste it!
• HE knows what is best for us. ....Yes. You as a person.
o We are all individuals therefore we all need to ask God what He wants for US. God is the ONLY one who can know what is best for you. We might fall into a similar group with other people but we are all vastly different. Talk to your Maker and ask Him what you are, aren't suppose to do, eat, and not eat. He knows!
o That is why we have to seek Him and ask Him what we should do “today”. Everyday.

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.