Cottage Cheese One of the Most Bang for Your Calorie Cheeses

When it comes to cheeses, cottage cheese gives you the most bang for your calorie.

I got this Low Fat Cottage Cheese at WalMart for $2.54.

A 24 oz. container costs that is 6 servings for 1/2 cup or 4oz.

It's low in calories and fat.

4% MILK FAT

Nutrition Facts Serving Size 4 oz: [change] Amount Per Serving Calories 120 Calories from Fat 45 % Daily Value* Total Fat 5g 8% Saturated Fat 3g 15% Cholesterol 15mg 6% Sodium 460mg 20% Total Carbohydrates 4g 0% Dietary Fiber 0g 0% Protein 14g 30% Vitamin A 4% Vitamin C 0% Calcium 8% Iron 0% Zinc 4% Thiamin 2% Riboflavin 10% Niacin 0% Vitamin B-6 4% Folate 4% Vitamin B-12 10% Phosphorus 15% Magnesium 0% * Percent Daily values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs NutrientFacts.com © 2009. All rights reserved. 2% MILK FAT Nutrition Facts Serving Size 4 oz (113 g) Amount Per Serving Calories 100 Calories from Fat 20 % Daily Value* Total Fat 0g 4% Saturated Fat 2g 8% Cholesterol 10mg 4% Sodium 460mg 20% Total Carbohydrates 4g 0% Dietary Fiber 0g 0% Protein 16g 30% Vitamin A 2% Vitamin C 0% Calcium 8% Iron 0% Zinc 4% Thiamin 2% Riboflavin 10% Niacin 0% Vitamin B-6 4% Folate 4% Vitamin B-12 15% Phosphorus 15% Magnesium 2% * Percent Daily values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs NutrientFacts.com © 2009. All rights reserved. 1% MILK FAT

Nutrition Facts Serving Size 4 oz (113 g) Amount Per Serving Calories 80 Calories from Fat 10 % Daily Value* Total Fat 0g 2% Saturated Fat 0g 2% Cholesterol 5mg 2% Sodium 460mg 20% Total Carbohydrates 4g 0% Dietary Fiber 0g 0% Protein 14g 30% Vitamin A 0% Vitamin C 0% Calcium 8% Iron 0% Zinc 4% Thiamin 2% Riboflavin 10% Niacin 0% Vitamin B-6 4% Folate 4% Vitamin B-12 10% Phosphorus 15% Magnesium 2% * Percent Daily values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs NutrientFacts.com © 2009. All rights reserved. NON FAT - Completely free of FAT

NutrientFacts.com © 2009. All rights reserved.

Nutrition Facts Serving Size 4 oz (113 g) Amount Per Serving Calories 100 Calories from Fat 5 % Daily Value* Total Fat 0g 0% Saturated Fat 0g 2% Cholesterol 10mg 4% Sodium 15mg 0% Total Carbohydrates 2g 0% Dietary Fiber 0g 0% Protein 20g 40% Vitamin A 0% Vitamin C 0% Calcium 4% Iron 0% Zinc 4% Thiamin 2% Riboflavin 10% Niacin 0% Vitamin B-6 6% Folate 4% Vitamin B-12 15% Phosphorus 10% Magnesium 0% * Percent Daily values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs

Cottage cheese is yummy and satisfying.

It's high in protein.

Fifteen grams of protein, much form of casein, a slow digesting form of protein.The high protein content of cottage cheese and its high casein content make it a satiety food to reduces hunger for longer periods of time. It is one of the best non-meat sources of protein around.

It's low in carbohydrates.

Most cottage cheese is low in carbohydrates ranging from 3 grams to 6 grams. The low fat versions are often higher in carbs because they have added starches.

It's high in calcium
It has around seventy grams per serving. Cottage cheese is an awesome way to help meet your the daily calcium requirements. Calcium is important not only for building strong bones, but also for maintaining normal blood pressure.

Stop, Taste and Enjoy,

Coach TIA

Reason's Why I Don't Do Diet #7

Tuesday, September 15, 2009

PRAYER is a necessity for life changing results
1 I am committed to God, my husband, kids, church and job….
2 Where am “I” if I am truly committed to all of those?
3 When I take care of myself then I show I am of value and set an example to follow.
4 I want them to live a long and healthy life.

* Romans 12:1-2 1Therefore, I urge you, brothers, in view of God's mercy, to offer your bodies as living sacrifices, holy and pleasing to God—this is your spiritual act of worship. Do not conform any longer to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God's will is—his good, pleasing and perfect will.
* Luke 11:28 He replied, "Blessed rather are those who hear the word of God and obey it." That steps on my toes.
* Luke 9:23 Then he said to them all: "If anyone would come after me, he must deny himself and take up his “cross” daily and follow me.
It’s not a bad thing say VICTORY in Jesus! When you walk away from something that was not healthy in you say “VICTORY IN JESUS!”
* 1 Corinthians 6:20 …you were bought at a price. Therefore honor God with your body. Are you honoring God with your body. It is not what we think of our body but what it can do for Christ. Our bodies are temporary.
Luke 9:24-25 For whoever wants to save his life will lose it, but whoever loses his life for me will save it. What good is it for a man to gain the whole world, and yet lose or forfeit his very self?
Mark 1:35 Very early in the morning, while it was still dark, Jesus got up, left the house and went off to a solitary place, where he prayed.

I ask God to change me. I truly meant it when I ask Him. When my husband and I taught a prayer class I wasn’t praying regularly. I ask God to wake me up in the morning to pray…and I haven’t used an alarm since. I am not kidding! I used one everyday until that point. He wakes me at the time He wants me up. I smile almost every time I look at the clock because it reminds me that my God is good and true God!

TRI-TIA =-)

FYI: All of these are part of a seminar I teach "I DON'T DO DIET"

Tia's Homemade Medicine Balls

My 15 lb Homemade Medicine Ball

I LOVE THEM!

I have one 8 lb ball I bought and it wasn't cheap. I have been wanting more but really didn't want to pay the price. I noticed I had 7 deflated basketballs and footballs in my garage for years and decided to make medicine balls out of them. They woks GREAT!

These only cost me $6 for two 50 lb sandbags. I already had a shoe repair tube.

What you need

Sand bag - $3 each at any home store

Rubber tubed sealant - for shoes, tires, or anything rubber. Used it to fill the whole.

From left to right

4 lbs football, 8 lbs football, 10 lbs, 12 lbs , 15 lbs, 20 lbs, and 22.4 lbs.

I plan on making an 18 pound once I get anther ball.

1. I punched out the rubber seal where you pump in the air.

2. Fill the sand in the whole with a funnel. This is going to take a while.

3. Fill the whole with rubber sealant. Let it sit, usually the sealant takes 24 hours to dry.

DONE!

THAT EASY! Look out Top Body - Fitness clients even more wall balls and over head squats.

Let's Get Healthy,

Coach TIA