I Don't Do Diet

I Don't Do Diet

Public Event · By I Don't Do Diet

• • 

    January 6, 2013 at 4:00pm until March 17, 2013 at 5:30pm

• This is an 8 or 12 week class about learning a healthy lifestyle. That includes: Spiritual, emotional, and physical health. Free class and workbook All you need is to be committed. Forget the diet - change your lifestyle.

First Baptist Church Fairview Heights

10401 Lincoln Trail, Fairview Heights, Illinois 62208

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STOP!

The First 10 weeks of My Iornman Training

A Look at the First 10 weeks of 

My Iornman Training 

Every week on M,W,F I will Strength Train 

WK 1
Su				Rest Day
M	S				R	0:30 Z2
T			B	Trans: 0:30 Z2 (QC)	R	0:15 Z2
W	S		B	0:30 Z1 (100+ RPM)
R					R	0:30 Z2
F			B	1:00 Z2
S					R	0:45 Z1 to Z2
Total 6 hours		2      S-hrs		2 B-hrs		2 R-hrs
WK 2

SPINACH DIP

SPINACH DIP

1-10oz. frozen pkg. chopped spinach - thaw and squeeze water out

1 pkg. Vegetable Soup mix or Ranch powder mix

16 oz. Greek yogurt (substituted sour cream)

8 oz. homemade mayo (see previous post) (or you could do fat free cream cheese)

3 chives chopped small

1/2 cup finely shredded fat free or low fat mozzarella

Combine all ingredients, heat if desired and pour over chicken or fish for a very yummy meal or

eat with Triskets crackers. (You should only eat a few Tablespoons of this on your chicken.)

Let's Get Healthy,

Coach TIA

Nutrition Facts
25 Servings
Amount Per Serving
Calories		37.6
Total Fat		2.3 g
	Saturated Fat	0.5 g
	Polyunsaturated Fat	0.0 g
	Monounsaturated Fat	0.2 g
Cholesterol		2.6 mg
Sodium		57.7 mg
Potassium		31.5 mg
Total Carbohydrate		1.3 g
	Dietary Fiber	0.3 g
	Sugars	0.7 g
Protein		3.1 g

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

Instructions

1. Combine ingredients in order listed.

2. Put into mini food processor or immersion blender . Pulse quickly and keeping that the bottom of the cup, pulse until the mixture starts to emulsify. Blend until all the oil is incorporated and it looks like mayonnaise.

3. Keep out in room temperature for 1 - 1 /2 hours, store in air tight container for up to 2 weeks.

Yields 2 cups

LET'S GET HEALTHY,

Coach TIA

Nutrition Facts
Servings Per Recipe: 24
Serving Size: 1 serving
Amount Per Serving
Calories		85.8
Total Fat		9.6 g
	Saturated Fat	1.1 g
	Polyunsaturated Fat	2.1 g
	Monounsaturated Fat	6.1 g
Cholesterol		15.6 mg
Sodium		9.6 mg
Potassium		4.8 mg
Total Carbohydrate		0.1 g
	Dietary Fiber	0.0 g
	Sugars	0.0 g
Protein		0.5 g

N.I.C.K Health Fair and 5K Run,Walk, Roll and Crawl

• N.I.C.K. 5K Individual $20.00 N.I.C.K. Kids races Individual $5.00 Family Registration Group-registration team Age group/open $60.00 N.I.C.K. Verse Luke 17: 5,6 The race is in memory of Nick Brown, who inspired a spirit of fellowship and community by reaching out and making friends with everyone he met. The 5K will be for all ages wanting to participate run or walk. The *donation is $20 for the 5K with a max family donation of $60 for up to 5 people. There will be shorter distance races from crawlers up to 12 years old 9 am will start the crawlers race and the Health Fair The *donation is $5 for each child. * Donations for the race go to the Nick Brown Youth Fund. To register go to : http://www.active.com/5k-race/fairview-heights-il/nick-5k-run-walk-and-crawl-and-health-fair-2013 Next click the "register now" button on the right hand side. OR Paper registration can be obtained at FBC FH. The N.I.C.K. Health Fair will be directly after the run at 9am a and will focus on how to become and stay healthy. N.I.C.K. = Now I Can Know Health Fair Day Information on: Personal health Nutrition - meal planing - menus Physical fitness - workouts Support Groups Senior Adult, Men's, Women, Youth Groups Running plan for Couch to 5K Weight loss plan I Don't Do Diet I Don't Do Diet Teen Jesus Love Discipleship The N.I.C.K. Heatlh Fair is a FREE community out reach project everyone is welcome. Prior to the N.I.C.K. Heath Fair day A FREE I Don't Do Diet Jan - Feb 4pm I Don't DO Diet Teen Feb - March 5:30 pm Classes will be taught on Sunday evening. If you are interested in learning how to lose weight and get healthy in a Biblical way contact First Baptist Church at 618-397-4720 There will be a kick off to sign up for the race, weight loss challenge, and nutritional guidance to help for race day on January 6th at First Baptist Church Fairview Heights 10401 Lincoln Trail, Fairview Heights, Illinois 62208 http://www.fbc-fh.com/ 5K RUN MAP http://www.mapmyrun.com/routes/view/142852295 If you don't wish to run, walk or crawl you would still like to donate just register as a runner or you can send your donations to FBC-FH church. In the memo please put "N.I.C.K. Donation" Event schedule and times 8 am start of the 5K Run/Walk 9 am will start the crawlers race & the N.I.C.K.Health Fair The race distance for the kids runs will all be different. 9:15 am 1 year olds 9: 25am 2 year olds 9: 30am 3 year olds 9:35am 4 year olds 9:40am 5 year olds 9: 50am 6 year olds 10 am 7 year olds 10: 10am 8 year olds 10:20am 9 year olds 10:30am 10 year olds 10:35 11 year olds 10:40 12 year olds The race distance for the kids runs will all be different distances. It will NOT be the whole 5K. The distances will depend on their age as to how far they will be running. The 12 year old age group will run a quarter mile. The distance will get shorter after the age of 7. There will be a kick off to sign up for the race, weight loss challenge, and nutritional guidance to help for race day on January 6th. If you don't wish to run, walk or crawl you would still like to donate just register as a runner or you can send your donations to FBC-FH church. In the memo please put "N.I.C.K. Donation"

First Baptist Church Fairview Heights

10401 Lincoln Trail, Fairview Heights, Illinois 62208

View Map · Get Directions

Pregnancy and Workouts

I just got an e-mail from a friend who has found out she is pregnant and had a few questions about working out and being pregnant. She wrote:

"...I just found out I am 7 weeks pregnant. Do you think I can still do sit ups while pregnant? Is that healthy? Or maybe an aerobic class?"

This is the advice I gave her:

" First check with your doctor to see if you have any risk factors and if you should do any abdominal exercises or workouts.
However, generally speaking:
Pregnant women should not do prone exercises during any part of their pregnancy for the safety of the mother and the baby. (stay off their back - don't lay down and workout)
With some pregnant women sit-ups and crunches are fine in the first trimester but by the second trimester, pregnant women should avoid prone exercises (lying on your back). The baby is growing in the uterus and its weight can compress the blood vessels leading to the mothers heart, lowering her blood pressure, inhibit the blood supply to the baby and potentially depriving the baby of oxygen.
Those problems can begin in early pregnancy however it is more likely to occur during second trimester.
As far as aerobic goes if a pregnant women has been engaged in regular aerobic exercise, including running, for at least 6 mths prior to pregnancy then she usually can continue threw out her entire pregnancy. BUT always talk with your doctor before continuing or starting any exercise."

If you have any healthy lifestyle related questions feel free to e-mail me and I will do my best to answer them.

Let's Get Healthy,

Coach TIA

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