Saturday, December 27, 2014
Saturday, December 20, 2014
Saturday, December 13, 2014
Thursday, December 11, 2014
Monday, March 10, 2014
Eat Clean Granola Bars
Eat Clean Granola Bars
Ingredients
- 2 C Whole Grain Oats
- 1 C Whole Wheat Flour
- 1/3 C Sucanat
- 1 tsp cinnamon
- 3/4 tsp sea salt
- 1/3 C Organic raw Honey
- 1/2 C Coconut Oil, melted
- 1 Egg, beaten
- 1 tsp Vanilla (Almond) extract
- 1/3 C chopped almonds
- 3/4 C Chopped raisins
- 4 T PB2
Directions
Preheat oven to 350.
Mix wet ingredients together and add dry ingredients. Mix mixture well with your hands. You may need to add water to get the mix sticking together. Spray 9X13 inch pan and press mixture -evenly into pan. Bake for 27-33 minutes or until lightly brown. Let cool for 10-15 minutes and cut into bars.
Mix wet ingredients together and add dry ingredients. Mix mixture well with your hands. You may need to add water to get the mix sticking together. Spray 9X13 inch pan and press mixture -evenly into pan. Bake for 27-33 minutes or until lightly brown. Let cool for 10-15 minutes and cut into bars.
Nutritional Info
- Servings Per Recipe: 12
- Amount Per Serving
- Calories: 269.5
- Total Fat: 12.4 g
- Cholesterol: 17.7 mg
- Sodium: 154.1 mg
- Total Carbs: 37.3 g
- Dietary Fiber: 3.4 g
- Protein: 5.8 g
Monday, March 3, 2014
Nutritional Information for Restaurants
There is a great website that has the nutritional information for most chain restaurants.
Friday, February 14, 2014
Monday, February 10, 2014
Friday, January 31, 2014
Wednesday, January 22, 2014
Tuesday, January 7, 2014
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
- 2 cups Splenda*
Directions
Preheat oven to 250 degrees
Spray Pan (turkey-roaster sized) with non-stick cooking spray. Add oats, berries and oat bran. Cover with Splenda to the amount of sweetness desired. It's not supposed to taste sweet; I usually only use 1 cup, but everyone else in the family likes it sweeter.
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.
Spray Pan (turkey-roaster sized) with non-stick cooking spray. Add oats, berries and oat bran. Cover with Splenda to the amount of sweetness desired. It's not supposed to taste sweet; I usually only use 1 cup, but everyone else in the family likes it sweeter.
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
Friday, January 3, 2014
Monday, December 30, 2013
ACTION CHALLENGE 2014
ACTION CHALLENGE 2014
Action of your choice, Running, Walking, Strength Training,
Cycling, Hiking …anything active
144 days
*3 days of active a week
196 days
*4 day of active a week
260 days
*5 days of active a week
*The above allows 1 day a month of missed activity with a
total of 4 weeks for the year.
Pick your Challange and Post it!
Get accountable and post your goals for the year/month.
Then to keep acceptable post your activity totals for the
week.
MAKE IT A LIFESTYLE!
Action of your choice, Running, Walking, Strength Training,
Cycling, Hiking …anything active
144 days
*3 days of active a week
196 days
*4 day of active a week
260 days
*5 days of active a week
*The above allows 1 day a month of missed activity with a
total of 4 weeks for the year.
Pick your Challange and Post it!
Get accountable and post your goals for the year/month.
Then to keep acceptable post your activity totals for the
week.
MAKE IT A LIFESTYLE!
Wednesday, December 25, 2013
Wednesday, December 18, 2013
Coach to 5k program 3rd Run day a week
Coach to 5k program 2nd Run day a week
| In order to get the 3 day a week program on here I have to separate it by 1 day a week. This is an 8 week program Everything you see on this page is only for the 2nd run day of the week (Wednesday) The next post will be for the third day of the week.
|
Couch to 5K run/walk Program First day of the week
| In order to get the 3 day a week program on here I have to separate it by 1 day a week. This is an 8 week program Everything you see on this page is only for the first day of the week. The next two posts will be for the 2nd day of the week and the third day of the week. Workout Day ONE of the Week _ MONDAY'S | |
| 1 | Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. |
| 2 | Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 22 minutes. |
| 3 | Brisk five-minute warmup walk, then do two repetitions of the following: |
| Jog 200 yards (or 90 seconds) | |
| Walk 200 yards (or 90 seconds) | |
| Jog 400 yards (or 3 minutes) | |
| Walk 400 yards (or three minutes) | |
| Jog 200 yards (or 90 seconds) | |
| 4 | Brisk five-minute warmup walk, then: |
| Jog 1/4 mile (or 3 minutes) | |
| Walk 1/8 mile (or 90 seconds) | |
| Jog 1/2 mile (or 5 minutes) | |
| Walk 1/4 mile (or 2-1/2 minutes) | |
| Jog 1/4 mile (or 3 minutes) | |
| Walk 1/8 mile (or 90 seconds) | |
| Jog faster 1/2 mile (or 5 minutes) | |
| Jog 1/4 mile (or 3 minutes) | |
| 5 | Brisk five-minute warmup walk, then: |
| Jog 1/2 mile (or 5 minutes) | |
| Walk 1/4 mile (or 3 minutes) | |
| Jog 1/2 mile (or 5 minutes) | |
| Walk 1/4 mile (or 3 minutes) | |
| Jog faster 1/2 mile (or 5 minutes) | |
| 6 | Brisk five-minute warmup walk, then: |
| Jog 1/2 mile (or 5 minutes) | |
| Walk 1/4 mile (or 3 minutes) | |
| Jog 3/4 mile (or 8 minutes) | |
| Walk 1/4 mile (or 3 minutes) | |
| Jog faster 1/2 mile (or 5 minutes) | |
| 7 | Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). |
| 8 | Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). |
Tuesday, December 17, 2013
Running Safety Tips
For those of you who are new to running here are some running safety tips.
1. RUN AGAINST TRAFFIC! That is, on the left side for us right-side-of-the-road driving countries.
If you are running in the same direction as traffic, cars will come up on you from behind. You can't see whether or not they're going to move out of the way. When you run opposite traffic, you have a chance to get out of the way if drivers don't see you
2. Wear bright colors: to draw attention to you. neon yellow, bright red, safety green, and reflective clothing
3. Keep your head up: look a head of you and pay attention to your surroundings.
4. Stop at intersections: Stop & look at intersections. Drivers are not expecting you to run out.
5. Don't run threw a red light : Wait. those wanting to "beat" the light will do so with not thinking about anything other than "beating" the light.
6. Run single file when running in a group - particularly in high traffic areas.
7. Avoid running alone in isolated areas - vary your route.
8. Run defensively: Have a game plan if a dog comes at you or if you get approached or attacked.
9. Don't argue or gesture ate people driving. (This might be common since but I've seen it done)
10. Have a Road Id on you. (I keep one on my shoe)
11. Let someone know where you are going and when you'll be back.
12. Take a cell phone. ( I won't tell you were I keep mine ;-)
I personally run with a flashing light attached to my shirt collar (day or night), and clothes that are reflective. It is well worth the money for my safety. However that doesn't guarantee the drivers will see me. I have to pay attention and look for them.
What are some things you do or don't do to run safe?
Let's Get Healthy,
TIA
WORKOUTS: Get the Most Out of your Work Out in a Short Time
Chose a *method then a work out and give 100% to it and you can be done with a 60 or 40 minute work out in 20 - 30 minutes. You need to workout at least 20 minutes to get the best benefit from each method.
With any exercise always consult with your doctor.
Cross country skiing: Is the first in cardio workouts to burn more fat calories per minute than any other cardio exercise.
Running: What can I say, one of the absolute best things to do for your body. It is 2nd in line for burning more calories per minute than any other form of cardiovascular exercise.
Now how to get the most of it, do intervals. I know it is hard but any runner who does them knows the befits of it. One is becoming a faster runner another is losing body fat.
Kettlebell: Is an awesome for giving you incredible muscular endurance when done in high repetitions with proper form and nutrition.
Weightlifting Cardio: The object of this is to do HITTS or Tabata's between your Strengths training (ST) exercises. With at least a 1 minute rest before returning back to ST.
Boxing: Can be done with a weight bag or just body weight. It can be as simple as kicking and punching techniques to complicated moves and equipment.
CrossFit: Is various calisthenics, free weights, kettlebells, bands, ropes, body weight and pull up bars. One would preform various activities at a hard fast pace with little or not rest.
Let's Get Healthy!
Coach TIA
*Methods are on previous blog
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