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

Categories: Nutrition, Weight

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Day 13 of 30

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Posted by Tony Books Avilez    Date: Monday, October 22, 2012

Categories: Exercise, Health & Fitness, Motivation, 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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Day 2 of 30

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Posted by Tony Books Avilez    Date: Wednesday, October 10, 2012

Categories: Exercise, Health & Fitness, Weight

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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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50 loses 50

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I have been hearing a whole lot about how much weight rapper, 50 cent has lost in preparation for a new role. In an upcoming movie he plays a cancer patient. He lost 50 pounds in order to play this character.

Reportedly, he accomplished this astonishing feat through a liquid diet and running on a treadmill for 3 hours a day. I am mystified about the fact I am now fielding questions regarding whether this means of weight loss is effective.

Well, let’s first define “effective”. Effective is defined as “causing a desired or intended result.” As the pictures detail, he certainly achieved a desired result. He looks like he is not well.

However, there is a huge disparity between what is effective and what is recommended

Here are some effective ways to lose weight.

  1. Hysterectomy
  2. Dismemberment
  3. Amputation
  4. Decapitation

OK, I’m being facetious. However, the point I am making is that you can lose weight in many different ways. Some are good, some not so much. It is obvious that nothing on the list is a desirable condition, but it does seem as though people will go to tremendous extremes to capture a perceived conclusion. It is something they think they want. As a result, seemingly rational people will do irrational, even detrimental things to lose weight. Jerry Seinfeld once said, “Find out what will kill me and then back it off a little bit.”  I have people asking me whether 50’s weight loss program has merit. Here is my direct and conclusive response: Starvation and over exercise are neither recommended nor necessary for long-term weight loss.

50 cent has made himself famous for both his music as well as his formerly buff muscular physique. He was actually on the cover of muscle and Fitness magazine February 2010. Where do you think most of that lost weight came from? Here’s your answer: Lean, metabolically active, calories burning, body-shaping muscle tissue! This is one of the worst things you can do if your goal is to maintain proper health and wellness.

This process is not reserved for celebrities or gangster rappers. The same will happen to you if you attempt this destructive course of action. I will bet the farm that despite what he says 50 cent will not find it a simple process to get back in shape. He will be starting with a desperately compromised metabolism that will require quite a bit of time to recover. He will also be trying to overcome a depleted and newly inefficient muscular system. Time will tell.

If you or someone you love is inspired by large weight loss results of this type, be inspired by his determination and discipline. However, I highly suggest you take your inspiration and apply it to a process that makes sense (unless you are taking on a movie role as a cancer patient).

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Posted by Tony Books Avilez    Date: Thursday, June 3, 2010

Categories: 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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