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January 2010 Recipe

Baja-Battered Fish

Serves                                       Prep Time 8                                                 40 min.	Total Time 40 min.
Nutrition Profile: Diabetes Appropriate Healthy Weight Heart Healthy Low Calorie Low Carb Low Sat Fat Low Sodium

You may not think of fish as a taco ingredient, but the Mexican-inspired fish-taco craze is beginning to spread. Once you’ve had one, you’ll understand. This recipe is a healthful version of the battered, deep-fried and crispy fish at Rossy’s Tacos in Baja California.

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INGREDIENTS

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3/4 cup beer, preferably lager or pilsner

1/2 cup all-purpose flour

1/4 cup whole-wheat pastry flour

1/2 teaspoon salt

1/4 teaspoon dried oregano

1/4 teaspoon dry mustard

1/4 teaspoon cayenne pepper

1/4 teaspoon freshly ground pepper

1-1 1 pounds tilapia, or other firm white fish, sliced into 1/2-inch-by-2-inch strips

3 tablespoon canola oil, divided

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COOKING DIRECTIONS

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Step 1
Place beer, all-purpose flour, whole-wheat flour, salt, oregano, mustard, cayenne and pepper in a blender; blend until smooth, scraping down the sides as necessary. Transfer the batter to a shallow baking dish. Add fish, turning to coat all sides.

Step 2
Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Transfer one-third of the battered fish to the pan, placing each piece into a little oil. Cook until golden brown, 3 to 4 minutes per side. Transfer cooked fish to a plate; keep warm. Add 1 tablespoon oil and half the remaining fish to the pan; cook as directed above, reducing the heat if necessary. Cook the remaining fish with the remaining 1 tablespoon oil. Serve immediately.

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MAKE AHEAD TIP

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The fish is best when served immediately, but will keep, wrapped, in the refrigerator for up to 1 day. To reheat, place on a baking sheet and bake for 20 minutes at 375°F.

NUTRITION INFO

Per serving

Calories: 120

Carbohydrates: 4g

Fat: 6g

Protein: 11g

Dietary Fiber: 0g

Saturated Fat: 0g

Monounsaturated Fat: 3g

Cholesterol: 33mg

Potassium: 180mg

Sodium: 112mg

Exchanges: 2 lean meat

Carbohydrate Servings: 0

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College Forces overweight students to take Fitness Class

PHILADELPHIA (AP) — A university’s requirement that overweight undergraduates take a fitness course to receive their degrees has raised the hackles of students and the eyebrows of health and legal experts.
Officials at historically black Lincoln University said Friday that the school is simply concerned about high rates of obesity and diabetes, especially in the African-American community.

STUDY: Blacks are most obese U.S. group
AWAY AT SCHOOL: Beer, bad habits fuel weight gain
“We know we’re in the midst of an obesity epidemic,” said James L. DeBoy, chairman of Lincoln’s department of health, physical education and recreation. “We have an obligation to address this head on, knowing full well there’s going to be some fallout.”

The fallout began this week on Lincoln’s campus about 45 miles southwest of Philadelphia, where seniors — the first class affected by the mandate — began realizing their last chance to take the class would be this spring.

Tiana Lawson, a 21-year-old senior, wrote in this week’s edition of The Lincolnian, the student newspaper, that she “didn’t come to Lincoln to be told that my weight is not in an acceptable range. I came here to get an education.”

In an interview Friday, Lawson said she has no problem with getting healthy or losing weight. But she does have a problem with larger students being singled out. Read more…

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December 2009 Recipe

Buffalo Chicken Wrap

Serves
4 Prep Time
35 min. Total Time
35 min.
Nutrition Profile: Diabetes Appropriate Healthy Weight Heart Healthy Low Calorie Low Sat Fat

Moms and Dads like wraps because they’re neat and compact–so beware: ours is messy and spicy. This fiery combination of buffalo chicken in a modern wrap is guaranteed to drip. Get out the big napkins and have a ball!

INGREDIENTS
2 tablespoon hot pepper sauce, such as Frank’s RedHot

3 tablespoon white vinegar, divided

1/4 teaspoon cayenne pepper

2 teaspoons extra-virgin olive oil

1 pound chicken tenders

2 tablespoon reduced-fat mayonnaise

2 tablespoon nonfat plain yogurt

Freshly ground pepper, to taste

1/4 cup crumbled blue cheese

4 8-inch whole-wheat tortillas

1 cup shredded romaine lettuce

1 cup sliced celery

1 large tomato, diced

COOKING DIRECTIONS
Step 1
Whisk hot pepper sauce, 2 tablespoons vinegar and cayenne pepper in a medium bowl.

Step 2
Heat oil in a large nonstick skillet over medium-high heat. Add chicken tenders; cook until cooked through and no longer pink in the middle, 3 to 4 minutes per side. Add to the bowl with the hot sauce; toss to coat well.

Step 3
Whisk mayonnaise, yogurt, pepper and the remaining 1 tablespoon vinegar in a small bowl. Stir in blue cheese.

Step 4
To assemble wraps: Lay a tortilla on a work surface or plate. Spread with 1 tablespoon blue cheese sauce and top with one-fourth of the chicken, lettuce, celery and tomato. Drizzle with some of the hot sauce remaining in the bowl and roll into a wrap sandwich. Repeat with the remaining tortillas.

NUTRITION INFO
Per serving
Calories: 275
Carbohydrates: 29g
Fat: 8g
Protein: 24g
Dietary Fiber: 3g
Saturated Fat: 2g
Monounsaturated Fat: 2g
Cholesterol: 55mg
Potassium: 266mg
Sodium: 756mg
Exchanges: 1 1/2 starch, 1 vegetable, 3 very lean meat, 1/2 fat
Carbohydrate Servings: 2

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Happy Thanksgiving

Just wanted to say “Happy Thanksgiving”

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November Motivational Moment – Quick Fixes

This Month’s motivational moment talks about quick fixes. Check it out and let me know your thoughts.

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November 2009 Recipe

Honey-Mustard Turkey Burgers

Serves
4 Prep Time
25 min. Total Time
25 min.
Nutrition Profile: Diabetes Appropriate Healthy Weight Heart Healthy High Calcium High Fiber Low Calorie Low Cholesterol Low Sat Fat

Burgers made with ground turkey are a lean alternative to beef burgers, providing you choose turkey ground from the breast. Regular ground turkey, which is a mixture of light and dark meat and some skin, contains almost as much fat as lean ground beef. A honey-mustard mixture keeps these low-fat patties moist and succulent.

INGREDIENTS
1/4 cup coarse-grained mustard
2 tablespoon honey
1 pound ground turkey breast
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 teaspoons canola oil
4 whole-wheat hamburger rolls, split and toasted
Lettuce, tomato slices and red onion slices, for garnish

COOKING DIRECTIONS
Step 1
Prepare a grill.

Step 2
Whisk mustard and honey in a small bowl until smooth.

Step 3
Combine turkey, 3 tablespoons of the mustard mixture, salt and pepper in a bowl; mix well. Form into four 1-inch-thick burgers.

Step 4
Lightly brush the burgers on both sides with oil. Grill until no pink remains in center, 5 to 7 minutes per side. Brush the burgers with the remaining mustard mixture. Serve on rolls with lettuce, tomato and onion slices.

NUTRITION INFO
Per serving
Calories: 313
Carbohydrates: 39g
Fat: 6g
Protein: 32g
Dietary Fiber: 5g
Saturated Fat: 0g
Monounsaturated Fat: 1g
Cholesterol: 45mg
Potassium: 6mg
Sodium: 526mg
Exchanges: 2 starch, 4 lean meat
Carbohydrate Servings: 2

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Will’s wisdom

I personally find Will Smith fascinating. I really grew up with him. We are about the same age and I have witnessed every aspect of his evolution. Just think about it. There are thousands of people trying to make it in the entertainment industry. The vast majority don’t make it. On the flip side this guy has been successful in music, television as well as film. This feat is nothing short of astounding. What is actually just as incredible is his philosophy about what success is and how it is achieved. You can take this and apply it to all aspects of your life: weight loss, career or otherwise.

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Holiday Pounds

A recent study showed that the average American puts on 8 lbs during the holiday season.

It makes sense. When Halloween arrives must of us begin with eating candy. This rolls right into Thanksgiving and slides into Christmas season and of course New Years.

Here’s some ways to beat those holiday pounds.

1. Keep a commitment to an exercise program
2. Join a boot camp program
3. Start keeping a journal of what you eat
4. Plan your eating to accommodate your social commitments
5. Find an accountability partner
6. Set a weight goal and put it in writing
7. Purchase a great outfit that you have to get into shape for
8. Empty all the junk food from your refrigerator and cabinets
9. Hire a qualified trainer to assist you in creating you exercise plan
10. Decide not to go shopping when you are hungry
11. Create a collection of motivational music
12. Pick a great a motivational book to read
13. Choose some great motivational movies to watch (Rocky, Rudy, Men of honor, GI Jane, Forrest Gump etc)
14. Choose to believe
15. Get started
16. Never Give up

Maybe Boot Camp can help you. Check out StatenIslandBootCamp

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7 minute abs

This is a great scene from one of the funniest movies ever. It also demonstrates the absurdity of most of the fitness infomercial industry.
I love it when the character has a “brain freeze” when a six minute abs program is suggested. They do a great job showing how ridiculous the whole thing is. The challenge is that this theme is most common among most TV fitness solutions.

Not all fitness and weight loss programs are total B.S. However, The truth is most of them are really nonsense.

If you would really like some sound, accurate and powerful information click here: The Nutrition Secret

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Prevent Swine Flu

There is so much talk about swine flu. The media will make you think that you’d better not leave your house or else swine will jump on you in some cold dark alley.

I’m no medical expert so I will limit my comments. However, I do believe that the media’s job is to keep us (the public) off-balance, afraid and unfocused on our goals. In any event, the swine flu is a real threat. In recognition of this fact I want to share some great information for you and your family on how you can stay safe and away from swine flu.

To get this vital information click here

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