TIA's Fresh Green Fruit Salad

TIA's Fresh Green Fruit Salad

Vegetables, Mixed Salad Greens, 2 serving Pinapple Chunks Dole .25 cup Strawberries, fresh, 3 medium Blue Cheese Crumbles 1 oz Almonds Mariani Premium Sliced Almonds 1/4c (or any kind of nut) Dried Cranberries, 1.5 oz Salad dressing, Trader Joes Balsamic Vinaigrette, 2 tbsp Salad Seasoning, 0.5 tbsp This salad is more than enough for dinner or Lunch! EAT UP!!! I only had strawberries, cranberries & pineapple today. But you can add what ever fruit you wish. I have used oranges, Mandarin oranges, grapes, kiwi, apples, all sorts of berries and other fruits. If you are wanting it for a side salad I would only eat 1/2 or 1/3. Nutrition Facts Tia's Yummy Fresh Green Fruit Salad
1 Very Big Serving
Amount Per Serving
Calories		372.8
Total Fat		21.6 g
	Saturated Fat	6.5 g
	Polyunsaturated Fat	1.8 g
	Monounsaturated Fat	5.0 g
Cholesterol		20.0 mg
Sodium		460.4 mg
Potassium		252.3 mg
Total Carbohydrate		36.0 g
	Dietary Fiber	5.9 g
	Sugars	19.5 g
Protein		11.2 g

Let's Get Healthy,

Coach TIA

How Much Protein is in Vegetables and Fruit?

Answering another email about protein.

There isn't a lot of protein in most fruits and vegetables. but feel free to count it =-)

The below protein in 100 grams (3.5oz) cooked vegetables unless otherwise noted.

Asparagus - 3 grams Beetroot - 2 grams Broccoli - 3 grams

Brussels Sprouts - 3 grams Cabbage average - 1 gram Carrots (.5cup)– .8 gram

Cauliflower 3 grams Celery - 0.5 grams Cucumber - 0.5 grams

Fennel - 1 grams Green Beans (.5cup) – 1 gram Leek - 1 grams

Lettuce (average) - 0.7 grams Mushroom - 2 grams Okra - 2.4 grams

Onion - 0.7 grams Parsnip - 1.5 grams; Peppers - 1 grams;

Pumpkin - 0.5 grams; Radish - 0.7 grams Spinach - 2 grams;

Sweetcorn - 2.5 grams; Tomatoes - 2 grams; Turnip - 0.8 grams

Watercress - 3 grams; Yam - 2 grams

The below protein in 100 grams (3.5oz) of fruit unless otherwise noted.

Apple – 0.26 grams Banana – 1.6 grams Blueberries - 0.50 grams

Blackberries - 1.39 grams Cherries - 1 gram Grapefruit - 0.8 grams

Grapes - .0.6 grams Kiwi - 1.14 grams Mango - 0.51 grams

Melons - 0.80 grams Orange (large) – 1.7 grams Peaches - 0.91 grams

Pears - 0.51 grams Pineapple - 0.54 grams Plums - 0.70 grams

Pomegranates - 0.89 grams Raisins golden - 3.2 grams Strawberries - 0.67 grams

Tangerines - 0.63 grams Watermelon - 0.56 grams

Lets' Get Healthy,

Coach TIA

How Much Protein Should I Eat in a Day?

This is a question I get a lot.

Below is what I wrote to a women who was thought she knew how many calories she needed to eat.

E-mail:

How Much Protein Should I Eat in a Day? 26 grams right?

Answered Email:

That isn't enough.

First you will need to do some math.

ACE Manual uses this calculation:

Your weight in lbs divided by 2.2 = your weight in kilograms

take your weight in kilograms x 0.8 to 1 = protein requirements

Athletes should use "1".

To lose fat do the math above using your current weight.

That would mean you should eat 60.4 g of protein a day.

As you lose fat you will need to recalculate.

That would break down to 3 meals at 12 grams and 2 snacks at 12 grams

Or For you: you are eating 2 snacks of Greek yogurts at 13 g, then 3 meals should be 11.3 g.

NOTE:

1. According to the USDA Food Guide, adults should consume 91g of protein a day, based on a 2,000 calorie a day diet. Protein should make up approximately 18 percent of your total daily calories.

2. Nancy Clark's Sports Nutrition Guidebook pg 130 Multiply your weight in pounds by one of the following: Sedentary adult 0.4: Active adult 0.4-0.6: Growing athlete 0.6-0.9: Adult building muscle mass 0.6-0.9

3. Arnold Schwarzenegger The New Encyclopedia of Modern Bodybuilding pg 725: 1 gram of per pound of body weight

4. ACSM (American Collage of Sports Medicine) RDA- 0.8g/kg bw/day ƒ: Endurance athlete-0.9-1.4 g/kg bw/day: Strength athlete-1.5-1.8g/kg ƒbw/day

5. AFAA (Aerobics and Fitness Association of America) your weight x it by 0.45 = body weight in KG: Mulitiply that by 0.8 = grams needed in Protein

Protein is so important for repairing and building your muscles as well as helping you lose fat.

Let's Get Healthy,

Coach TIA

Need a little more help with the calculations, read below?

For a 140 lb women

140/2.2 = 63.6

63.6 x 0.8 = 51 grams of protein

Athletes should use "1"

140/2.2 = 63.6

63.6 x 1 = 63.6 grams of protein

More simply put....

If you weigh 122 lbs

If you wish to lose body fat use this calculation

122.2/2.2 = 55.55 x 0.8 = 44.44 g of protein per day is

For athletes who want to lose weight and/or gain muscle

122/2.2 = 55.55 x 1 = 55.55

* If you wish to maintain you could only use your LBM.

86.8 / 2.2 = 39.46 x 0.8 = 31.6 g of protein per day

* I rarely ever use this calculation because it is so hard to gain muscle that there really isn't a great benefit to use it.

Let's Get Healthy,

Coach TIA

Aunt Dot's Sugar Free JELL-O CAKE

Celebrate Fat Tuesday with

Aunt Dot's Sugar Free JELL-O Cake

1 cake mix Sugar Free

1 small box instant vanilla pudding Sugar Free

1 large box strawberry Jello Sugar Free

1 cup 1% milk

1 12oz. can diet strawberry soda

1 8oz. fat free cool whip

Mix and bake cake as directed on box for a 9x13 inch pan.

After baked punch holes all over cake with fork.

Dissolve jello in cup of hot water, stir in soda and then spoon over cake. Put

cake in refrigerator and let jell. For frosting: Mix puddding mix and milk until thick.

Then mix in cool whip into pudding mixture. Put on cake as frosting.

Store in refrigerator.

Aunt Dot warns this is not low in calories. So, don't over do it because it doesn't have sugar in it.

This is an older recipes that Aunt Dot has made sugar free!

Enjoy ,

Coach Tia

Nutrition Facts
24 Servings
Amount Per Serving
Calories		81.5
Total Fat		2.5 g
	Saturated Fat	1.4 g
	Polyunsaturated Fat	0.0 g
	Monounsaturated Fat	0.0 g
Cholesterol		0.5 mg
Sodium		173.4 mg
Potassium		15.3 mg
Total Carbohydrate		17.5 g
	Dietary Fiber	0.5 g
	Sugars	1.2 g
Protein		0.8 g

Fast Easy Clean Eating Enchiladas

Tia's Fast and Easy Enchilada's

2 cups skinless, 98% fat free Chicken breast

1/2 cup Corn

1/2 cup Black beans

1 can Mexican Ro*Tel

1/2 cup Cheddar Cheese

1 cup of homemade enchilada sauce or 1 can of Enchilada sauce

(use 1/2 for the mix and 1/2 for top)

14 Corn Tortilla shells

2 tsp cumin

1/2 tsp pepper

1/4 onion powder

For this recipe I used the breasts of a left over cooked rotisserie chicken; cut into slivers and then halved.

Add all the rest of the ingredients a (make sure to reserve half of the

sauce to top the enchiladas) warm threw in pan or microwave. Fill the corn shells with warmed but not hot mixture. Pour the remaining enchilada sauce over top of the filled enchiladas and

put in the oven for 15 to 20 min. Or until the enchilada sauce begins to bubble.

Let sit for at least 5 minutes and enjoy!

Some toppers could be: Salsa, Fat free sour cream, Greek Yogurt, chives, or Cheese

Enjoy,

Coach Tia

Nutrition Facts

7 Servings of 2 Enchiladas

Nutrition Facts Tia's Fast and Easy Enchilada's
7 Servings of 2 Enchiladas
Amount Per Serving
		Calories 210.6 Total Fat 4.3 g Saturated Fat 2.0 g Polyunsaturated Fat 0.8 g Monounsaturated Fat 1.2 g Cholesterol 28.0 mg Sodium 731.3 mg Potassium 229.5 mg Total Carbohydrate 28.0 g Dietary Fiber 4.4 g Sugars 3.1 g Protein 13.3 g

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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