Saturday, November 30, 2013

Crock pot Lunch Box Gift Idea!

Awesome gift idea! Only $20 Crock pot Lunch Box 


  • Dishwasher-safe removable food container with inner lid holds up to 20 ounces of your favorite foods
  • Leave the warming base at work and use the removable food container to transport your favorite foods for even more convenience
  • Warming base will warm and heat your favorite foods over time
  • Carrying handle for easy travel
  • Dishwasher-safe outer lid and cord storage for easy travel
  • Dishwasher safe outer lid and cord storage for easy travel
  • Dishwasher safe removable food container with inner lid holds up to 20 ounces of your favorite foods
You can find it on Amazon

Let's Get Healthy!
Coach Hurt

Friday, November 29, 2013

Cook One Day For A Week's Worth of Meals


Lunch or dinners that you can cook 
on Sunday and eat it all week. 

1. I will cook my meat and put 1 serving sizes into a small sandwich bag then it into a freezer safe bag, I then putt out the amount I need as needed. It thaws in a few minutes in the microwave or threw out the day. 

2. I wash and pre-cut all my veggies and have them ready to go. 

3. I use Meal Starter a lot. It is a soy product in the freezer section but the taste is awesome!   


1-Week Fit Lunch Meal That you can make on Sunday and it will last all week. 

Shopping List:
A) Proteins and fats
1 lb brown rice or quinoa 
8 oz container of old-fashioned oats 
3 - 4 lbs of lean ground turkey (try for 85-90% lean) If you can find it get the white meat ground turkey. OR make it your self. You can also substitute this with chicken, soy, or 85%+lean ground beef 
1 flank steak (or firm fish or tofu) 
(1 lb can be divided into 2 servings; 2 lbs makes 4 servings) 
1 dozen eggs 
1 avocado 

B)Fresh veggies including: 
1 large package fresh spinach salad mix 2 bell peppers 
1 head of broccoli 
1 bunch asparagus 
1 pack pre-cut shatiki mushrooms (or cut them yourself)
1 sweet potato
1 pack celery 
1 package fresh pre-cut stir-fry veggies (or build your own 
by buying onion, Chinese cabbage, shredded carrots, 
broccoli, snow peas, and water chestnuts)


C)Pantry/Fridge Essentials:
Garlic Powder or Fresh Garlic 
Mustard Powder 
Thyme 
Sage 
Black Pepper 
Worcestershire Sauce 
Egg Whites
Soy Sauce reduced salt 
Vinegar 
Onion or dried onion flakes 
Fresh Ginger (if you don't like ginger substitute it with orange zest) 
Honey, agave, or Stievia 
Extra Virgin Olive Oil 
Pomegranate juice (optional) 
Oranges (optional) 
Homemade Dressing - Made with either Greek Yogurt dressing or EVOO with seasonings and lemon juice or Pomegranate juice 

Sunday : Mini MeatLoafs
2 lbs ground meat ( or beef, turkey, and combinations) 
1/4 heaping cup chopped celery 
1/4 heaping cup shatiki mushroom, diced 
1/4 cup oatmeal 
1/4 cup finely chopped onion or 1 tbsp dehydrated onion 
flakes 
2 cloves garlic, minced, or 1 tsp garlic powder 
1 tsp dry mustard powder (or spicy mustard)
1 tsp dried thyme 
1 tsp dried sage 
1/2 tsp black pepper 
2 tbsp Worcestershire sauce 
2 egg whites 
1/4 cup water

Directions:
Preheat oven at 325 degrees.
Spray 2 muffin tins with nonstick spray or oil.Mix all ingredients in a bowl (using your hands works best).
Cook at 325 degrees for 22 minutes.

Monday : Quinoa Bowl ( just like CrazyBowlWraps)
1/3 cup cooked quinoa or brown rice 
1 cup cooked ground turkey (any lean protein
1 cup stir fry veggies

Directions:
Mix together and add 1 tbsp soy sauce.

Tuesday : Meat Meatloaf Stir Fry 
Warm up the meatloaf you baked on Sunday.
Sautee 1 cup of veggies (mushrooms, celery, and asparagus in a 
small amount of soy sauce)


Wednesday : Stir Fry
Marinated Flank Steak (1 lb for 2 servings )
1/2 cup soy 
1/4 cup vinegar 
2 tbsp Honey, agave, brown rice syrup or Stievia 
2 tbsp onion 
1 tbsp oil 
1 garlic clove 
1/2 tsp ginger 
1/8 tsp pepper

Directions:
Marinade the flank steak for at least an 2 hours up to a day before, with all the ingredients above.  
Grill or broil the steak for 8 minutes on one side and 6 
minutes on the other. Adjust the cooking time according to how done you like your steak. 

Cook veggies in separate pot or mix and eat as a fresh salad
Asparagus 
Broccoli 
Red and green bell peppers


Thursday: Omelet/Egg Scramble
2/3 cup egg whites 
1/4 cup ground lean turkey 
1/4 cup favorite veggies 
1/2 avocado
2 tbsp quinoa (optional)
Left over veggies (optional) 
hot sauce (optional) 

Directions:
Scramble the egg whites, ground turkey and veggies together
and top with the avocado.

Friday : Chef Salad
2 large handfuls spinach salad mix 
1/2 cup left over flank steak or ground turkey  
1/2 avocado 
1 cup chopped veggies (bell pepper, broccoli, mushrooms) 
2 tbsp homemade dressing ( Pomegranate juice, EVOO, and seasoning of choice) 

Directions:
Mix the above ingredients together in a salad bowl

Saturday: Meat Sweet Potato
Mini meat loaf or ground turkey or flank steak 
(what ever protein you have left) 
1 Sweet potato 
Broccoli 

Directions: 
Take the meat loaf and put it into a cooked sweet potato. 

How to cook a sweet potato:
Put Sweet potato and 1/2 cup of water in microwave for 6 minutes flip over than cook additional 6 minutes for a big one. Do not pierce the potato and do not eat the skin. When done cooking wait 2 minutes then peel off the skin BE CAREFUL it will be VERY HOT!


*Turkey safety. USDA says: 

Storage Times
Turkey ItemRefrigerator StorageFreezer Storage
Fresh whole turkey1 to 2 days12 months
Fresh turkey parts1 to 2 days9 months
Ground turkey, giblets1 to 2 days3 to 4 months
Cooked turkey3 to 4 days4 months
Cooked turkey dishes3 to 4 days4 to 6 months
Turkey broth, gravy3 to 4 days2 to 3 months
Lunch meatunopened 2 weeks;
opened 3 to 5 days
1 to 2 months

USDA : http://www.fsis.usda.gov/Fact_Sheets/turkey_from_farm_to_table/index.asp

Let's Get Healthy!
Coach TIA 

Thursday, November 21, 2013

Answering Emails: Whey Protein Powder High Cholesterol



Answering Emails: Whey Protein Powder High Cholesterol

Question: 
Is Whey Protein Powder okay even though it has a lot of cholesterol? J.B. 

Answer for J.B. 
You should always check with your doctor and know your personal cholesterol levels. 

For you J.B. the answer is YES.

You don't have any high cholesterol food or drink you intake on
a daily basis.
So it really shouldn't be concern. Whey protein has some nutritional characteristics that 
suggest it's unlikely to contribute to high cholesterol.

The National Cholesterol Education Program recommends that most people eat less than 200 mg of cholesterol a day.

Cholesterol aids in cell-building, so it's essential to your body but high levels of cholesterol in your blood, can cause blockages that increase your risk for cardiovascular disease.


Let's Get Healthy!
Coach TIA 

Tuesday, November 19, 2013

Foods That Should Be Eaten Daily in a Healthy Life Style



Foods That Should Be Eaten Daily in a Healthy Life Style
Eggs ( 2 whole eggs)
Contains the following
Vitamins -
A: good for the skin and growth.
D: strengthens bones by raising calcium absorption.: protects cells from oxidation.
B1: helps properly release energy from carbohydrates.
B2: helps release energy from protein and fat.B6: promotes the metabolism of protein.
B12: an essential vitamin in the formation of nerve fibers and blood cells.
Contains the following Minerals -
Iron: essential in the creation of red blood cells.
Zinc: good for enzyme stability and essential in sexual maturation.
Calcium: most important mineral in the strengthening of bones and teeth.
Iodine: controls thyroid hormones.
Selenium: like vitamin E, it protects cells from oxidation.
Sources: http://www.nutritionandeggs.co.uk/page/nutritional_val (Check an up coming blog with more benefits of eggs)

Oats (1/2 cup)

Significant sources of dietary fiber.
Helps lower cholesterol
Decreased risk of hormone related diseases.
Delays the stomach from emptying quickly
Helps you feel full longer
Aids in weight loss
Favorably alters a bodies metabolism
Enhance performance

Skim Milk
Contains significant amounts of protein, calcium, casein, as well as vitamin C.
Possible links to reduced risk of arterial hypertension, coronary heart disease, colorectal cancer, and obesity.
Decreased risk of insulin resistance and type 2diabetes
Promoting muscle repair and growth

Water - OK so your not going to "eat" water =-)
Healthier looking skin
Helps with digestion

Aids in weight loss
Higher energy level
Less irritability
Better thought process

Low or non -fat cottage cheese
Good source of calcium, with Vitamin D
Prevents stomach disorders
Help build strong bones
Tooth decay prevention

Lemon or Limes:
Add a few drops of one to your water to increase your metabolism.
It's a liver detoxifier
(Adding 500 milligrams of ascorbic acid to your diet can speed up your metabolism by 33 percent - 500 milligrams is half a gram= 1 teaspoon is 5 gram)
Those were just a few benefits from each food. They all help in maintaining weight, loosing weight, staying or getting strong, staying healthy inside the body, outside appearances and staying active.

Let's Get Healthy!
Coach Tia

Sources:
Recourse: Roy BD (2008). Milk: the new sports drink?
US National Dairy Council Dairy's Role in Managing Blood Pressure

How to Prepare "Sunday Fast Bites" Healthy Fast Meals

How to Prepare "Sunday Fast Bites" Healthy Fast Meals
STOP! Don't go t that drive thru on Sunday's anymore. I know the day might be hectic but you can have a meal ready to eat in 10 -20 minutes if you make my "Sunday Fast Bites" healthy meals.
Sunday Fast bites are quick fast meals that are easy to make on Sundays.
Here are some tips and tools I use to help me with Sunday Fast Bites.
1. Have precooked frozen chicken, turkey, fish, and other meats, or meat alternatives in the freezer - diced, sliced and whole.
2. Other things I keep in the freezer are fruits and a variety for frozen veggies.
3. Have canned beans, tomatoes, diced tomatoes, canned chicken, canned salmon, canned tuna, all kinds of rice, and oats in the pantry.
4. Have eggs, cottage cheese, hard cheeses and milk in the refrigerator.
5. Keep 2 crock pots one big and one small.
6. Prep food when time permits. Prepping food can be as early as 2 days prior or the same day to shave cook time down.
To see recipes for "Sunday Fast Bites" click below and scroll down the page. http://coachhurt.blogspot.com/search/label/Sunday%20Fast%20Bites

Let's Get Healthy!
Coach TIA HURT

Thursday, November 14, 2013

The Benefits of Exercise for Cancer Patients


Guest Blog by Liz Davies 

The Benefits of Exercise for Cancer Patients

Exercise provides many great benefits for cancer patients, just as it does for any other person. Exercise provides people with a way to get in shape, lose weight, and become stronger. Additionally, exercise has been shown to improve moods, increase self-confidence, reduce fatigue, and lower the risk of developing both cardiovascular diseases
as well as diabetes. 

It is very important for cancer patients to not stay sedentary; initiating some form of exercise can improve recovery. This is true for all types of cancers including
colon cancer, breast cancerand even rare cancers like papillary mesothelioma. As always it is important to consult a doctor before beginning an exercise regimen. Consulting an exercise specialist is a great way to get some help in creating an exercise program that is specifically tailored to individual needs.

People who are just beginning an exercise routine can start with flexibility exercises, which is basically just stretching. Any type of movement maintains mobility and simply staying flexible is very important if you are not ready for more vigorous exercise.
 Exercises like tai chi, yoga, and pilates are great forms of flexibility exercises to try.

If someone is up for a little more activity, aerobic exercises like walking, jogging, or swimming may be a good idea. Exercises like these can burn calories and also reduce one’s chances of having a heart attack, stroke, or diabetes.
 

Resistance training, like lifting weights, will help you build muscle. Many people who are going through cancer treatments lose muscle and gain fat during the process, so if it is possible to include both aerobic exercise and weight training in an exercise regimen, this is a great way to maintain bodily strength.
 

Sometimes it is hard to find the motivation to exercise; this can be said for anyone, but especially cancer patients. Don’t feel the need to become overwhelmed at the thought of having to join the gym or make drastic life changes. Simply start adding more activities into your daily life. For example, taking the stairs instead of the elevator, or buying a pedometer and monitoring the number of steps you take daily and then making a goal to take more steps the next day. Lifting cans and bottles around the house can even build muscle. Once baby steps like these are taken, the increased energy a person will feel will be motivation enough to proceed with additional activity. There are a myriad of reasons and benefits for why cancer patients should be exercising, and not one reason not to.


Liz Davies is a recent college graduate and aspiring writer especially interested in health and wellness. She became particularly interested in ways cancer patients can cope with the side-effects of their treatment after her mother became an oncology nurse for lung cancer.

Sunday, November 10, 2013

Low Fat Cheeseburger Pie

Low Fat Cheeseburger Pie
Ingredients for filling
1lb extra lean ground turkey
1 Egg
1/2 Cup Chopped Onion
2 Slices of Tomato
1 Clove Garlic (chopped)
3/4 Cup 2% Shredded Cheddar Cheese
1 cup Nonfat Cottage Cheese
2 Tbsp Worcestershire Sauce

Ingredients for dough mixture :
    1/2 tsp salt
    3/4 cup whole wheat flour
    Baking Powder, 2.5
    butter, 4 tbsp
    1/4 cup of water (Add water gradually as needed for dough, you might not need it all)
Mix dough with water to form a dough. Roll dough flat enough to cover a pie pan with rolling pin. Discard if you have extra dough.
Directions: Brown Turkey, onion & garlic in a pan, and Worcestershire Sauce.
Make dough mixture. (ingredients above)
In a separate bowl, mix cottage cheese with egg then Pour that mixture over the turkey.
Top with Shredded Cheddar Cheese and place Tomato Slices on top and bake at 350 for 30-40 minutes.
Nutritional Info Servings: Per Recipe: 8, Amount Per Serving, Calories: 160 ,Total Fat: 4.5 g, Cholesterol: 57.9 mg, Sodium: 292.1 mg, Total Carbs: 10 g, Dietary Fiber: 0.3 g, Protein: 26 g
Enjoy,
Coach Tia Hurt