Nutrition

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Posted by Tony Books Avilez    Date: Saturday, March 23, 2013

Categories: Nutrition, Weight

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Day 4

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Posted by Tony Books Avilez    Date: Friday, October 12, 2012

Categories: Motivation, Nutrition, Weight

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Day 3 of 30

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Posted by Tony Books Avilez    Date: Thursday, October 11, 2012

Categories: Health & Fitness, Nutrition, Weight

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Grilled Fish Tacos

Grilled Fish Tacos

Grilled Fish Tacos

Instead of deep-frying the fish for these fish tacos, we coat the fish with a flavor-packed chile rub and grill it instead. Make sure the fillets are no more than 1/2 to 3/4 inch thick so they cook quickly. Sometimes flipping fish on the grill can be tricky since the fish can stick to the grill or fall apart. The solution is to invest in a grill basket that easily holds 4 to 6 fish fillets and secures the fish in the basket for easy flipping. If you don’t have a grilling basket, make sure the grill is hot and well oiled before adding the fish.
Ingredients
Adobo-Rubbed Fish

4 teaspoons chili powder, preferably made with New Mexico or ancho chiles (see Note)
2 tablespoons lime juice
2 tablespoons extra-virgin olive oil
1 teaspoon ground cumin
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon salt
1/2 teaspoon freshly ground pepper
2 pounds mahi-mahi or Pacific halibut (see Note), 1/2-3/4 inch thick, skinned and cut into 4 portions

Coleslaw

1/4 cup reduced-fat sour cream
1/4 cup low-fat mayonnaise
2 tablespoons chopped fresh cilantro
1 teaspoon lime zest
2 tablespoons lime juice
1 teaspoon sugar
1/8 teaspoon salt
Freshly ground pepper to taste
3 cups finely shredded red or green cabbage
12 corn tortillas, warmed

Preparation

To prepare fish: Combine chili powder, lime juice, oil, cumin, onion powder, garlic power, salt and pepper in a small bowl. Rub adobo rub all over fish. Let stand 20 to 30 minutes for the fish to absorb the flavor.
To prepare coleslaw: Combine sour cream, mayonnaise, cilantro, lime zest, lime juice, sugar, salt and pepper in a medium bowl; mix until smooth and creamy. Add cabbage and toss to combine. Refrigerate until ready to use.
Preheat grill to medium-high.
Oil the grill rack (see Tip) or use a grilling basket. Grill the fish until it is cooked through and easily flakes with a fork, 3 to 5 minutes per side. Transfer the fish to a platter and separate into large chunks.
Serve the tacos family-style by passing the fish, tortillas, coleslaw and taco garnishes separately.

Tips & Notes

Make Ahead Tip: Prepare coleslaw (Step 2) up to 4 hours ahead.

Notes: Mahi-mahi (also called dorado) from the U.S. Atlantic and halibut from the Pacific are both sustainably fished and considered best choices for the environment. For more information, go to seafoodwatch.org.
Mildly spicy dried chiles, such as ancho or New Mexico, add moderate heat and rich flavor to Mexican sauces like mole. Chili powder made from these chiles has more flavor than American-style blends. Look for whole dried chiles in the produce section of large supermarkets and New Mexico or ancho chili powder in the specialty-spice section of large supermarkets or online at penzeys.com.
Tips: To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)
2 ways to warm corn tortillas: 1. Microwave: Wrap stacks of up to 12 tortillas in barely damp paper towels; microwave on High for 30 to 45 seconds. Wrap tortillas in a clean towel to keep warm. 2. Oven: Wrap stacks of 6 tortillas in foil; place in a 375°F oven for 10 to 15 minutes. Wrap tortillas in a clean towel to keep warm.

Nutrition

Per serving: 318 calories; 9 g fat ( 2 g sat , 5 g mono ); 110 mg cholesterol; 29 g carbohydrates; 1 g added sugars; 31 g protein; 5 g fiber; 714 mg sodium; 829 mg potassium.

Nutrition Bonus: Vitamin C (30% daily value), Potassium (24% dv), Magnesium (22% dv), Vitamin A (17% dv), Iron (16% dv)

Carbohydrate Servings: 1 1/2

Exchanges: 2 starch, 4 lean meat, 1 1/2 fat

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Posted by Tony Books Avilez    Date: Monday, September 17, 2012

Categories: Health & Fitness, Nutrition

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The Body House

The Body House Studio

The Body House Studio

I am thoroughly pleased to announce the opening of my new training studio.
We call it “The Body House“. The name is the idea my wife, Kim, came up with about nine years ago. I decided to call it that because it embodies the philosophy of what fitness training is all about to me. Your body is your immediate home and is to be treated with all the respect and love due such a precious gift. My job is to assist you in that endeavor.
My goal is to make the body house the hub of all my training, teaching, caring and sharing for all the people I have the pleasure to work with. I have already had a great deal of clients begin their training in the new facility. I am happy to say we have opened to great reviews.
I welcome you to join us for a class or allow us to be a resource to you making your own personal transformation.
You can get all the information regarding our programs, classes, teachers and schedule by visiting www.TheBodyHouse.com.
Next Saturday June 16,  I will be hosting an open house from 12pm to 3pm so please stop by if you can. Also feel free to contact me with any questions at (888) Fit-5186.
I look forward to seeing you at The Body House.

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Posted by Tony Books Avilez    Date: Saturday, June 9, 2012

Categories: Exercise, Health & Fitness, Motivation, Nutrition, Weight

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February 2010 Recipe

Baked cod caseroleBaked Cod Casserole

Serves
4
Prep Time
20 min.
Total Time
40 min.

Dry white wine and Gruyère cheese give this fish casserole a rich flavor that hides its virtue. Before baking, we top the dish with seasoned whole-wheat breadcrumbs, which add a wholesome, nutty flavor and dietary fiber. For variety, you can substitute almost any mild white fish.


INGREDIENTS


2 tablespoon extra-virgin olive oil, divided

2 medium onions, very thinly sliced

1 cup dry white wine

1 1/4 pounds cod, cut into 4 pieces

2 teaspoons chopped fresh thyme

1/2 teaspoon kosher salt

1/2 teaspoon black pepper

1 1/2 cups finely chopped whole-wheat country bread, (about 2 slices)

1/2 teaspoon paprika

1/2 teaspoon garlic powder

1 cup finely shredded Gruyere, or Swiss cheese



COOKING DIRECTIONS


Step 1
Preheat oven to 400°F.

Step 2
Heat 1 tablespoon oil in a large ovenproof skillet over medium-high heat. Add onions and cook, stirring often, until just starting to soften, 5 to 7 minutes. Add wine, increase heat to high and cook, stirring often, until the wine is slightly reduced, 2 to 4 minutes.

Step 3
Place cod on the onions and sprinkle with thyme, salt and pepper. Cover the pan tightly with foil; transfer to the oven and bake for 12 minutes.

Step 4
Toss bread with the remaining 1 tablespoon oil, paprika and garlic powder in a medium bowl. Spread the bread mixture over the fish and top with cheese. Bake, uncovered, until the fish is opaque in the center, about 10 minutes more.




RECIPE TIPS


Ingredient note: Overfishing and trawling have drastically reduced the number of cod in the Atlantic Ocean and destroyed its sea floor. A better choice is Pacific cod (a.k.a. Alaska cod); it is more sustainably fished and has a larger, more stable population, according to Monterey Bay Aquarium Seafood Watch (mbayaq.org/cr/seafoodwatch.asp).

NUTRITION INFO
Per serving


Calories: 328


Carbohydrates: 17g


Fat: 13g


Protein: 29g


Dietary Fiber: 4g


Saturated Fat: 4g


Monounsaturated Fat: 7g


Cholesterol: 69mg


Potassium: 384mg


Sodium: 474mg


Exchanges: 1 starch, 1 vegetable, 4 lean meat


Carbohydrate Servings: 1

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Posted by Tony Books Avilez    Date: Monday, February 1, 2010

Categories: Health & Fitness, Nutrition, Weight

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January 2010 Recipe

bajabatteredfish
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.


INGREDIENTS


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



COOKING DIRECTIONS


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.


MAKE AHEAD TIP


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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Posted by Tony Books Avilez    Date: Sunday, January 3, 2010

Categories: Health & Fitness, Nutrition, Weight

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December 2009 Recipe

Buffalo Chicken Wrap

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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Posted by Tony Books Avilez    Date: Tuesday, December 1, 2009

Categories: Nutrition, Weight

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November 2009 Recipe

honeyburgers1

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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Posted by Tony Books Avilez    Date: Sunday, November 1, 2009

Categories: Nutrition, Weight

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October 2009 Recipe

MP4738.JPG

Almond-Crusted Chicken Fingers

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

Instead of batter-dipped, deep-fried nuggets, we coat chicken tenders in a seasoned almond and whole-wheat flour crust and then oven-fry them to perfection. With half the fat of standard breaded chicken tenders, you can enjoy to your (healthy) heart’s content.

INGREDIENTS
Canola oil cooking spray
1/2 cup sliced almonds
1/4 cup whole-wheat flour
1 1/2 teaspoons paprika
1/2 teaspoon garlic powder
1/2 teaspoon dry mustard
1/4 teaspoon salt
1/8 teaspoon freshly ground pepper
1 1/2 teaspoons extra-virgin olive oil
4 large egg whites
1 pound chicken tenders, (see Ingredient Note)

COOKING DIRECTIONS
Step 1
Preheat oven to 475°F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.

Step 2
Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor; process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish.

Step 3
Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Place the tenders on the prepared rack and coat with cooking spray; turn and spray the other side.

Step 4
Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.

RECIPE TIPS
Ingredient note: Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”

NUTRITION INFO
Per serving
Calories: 174
Carbohydrates: 4g
Fat: 4g
Protein: 27g
Dietary Fiber: 1g
Saturated Fat: 1g
Monounsaturated Fat: 2g
Cholesterol: 66mg
Potassium: 76mg
Sodium: 254mg
Exchanges: 3 very lean meat, 1/2 fat
Carbohydrate Servings: 0

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Posted by Tony Books Avilez    Date: Thursday, October 1, 2009

Categories: Nutrition, Weight

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