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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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Posted by Tony Books Avilez    Date: Saturday, November 7, 2009

Categories: Health & Fitness, Motivation, 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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The Myth of Exercise?

Time Cover

(This was sent to Time Magazine regarding the cover article dated August 17th, 2009)

I am writing to address the Time magazine front cover article “The Myth about exercise” by John Cloud.

Many if not most of the people who exercise do so for the purpose weight loss or weight maintenance.  Therefore, my first issue is that the title of the article makes the suggestion that exercising is not well worth the effort. Since your article implies that exercise will not assist in the weight loss process it may preclude some people to participate in this healthy practice despite your caveat on the cover stating: “of course it’s good for you.”

Read more…

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Posted by Tony Books Avilez    Date: Monday, September 14, 2009

Categories: Exercise, Health & Fitness, Nutrition, Weight

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Trainer Struggles to lose weight

fattrainerThis post pertains to the news story regarding the personal trainer in Australia who put on 90 pounds in an attempt to identify with his clients. You can see the ABC report
on Youtube. Before you go looking for the video read this. I will provide a link at the end of this post.

First of all I must say that this is one of the most ridiculous things I have ever heard in my life of 43 years. This man is an unbounded, confounded fool. First of all, to become obese so you can understand your clients is like a financial planner purposely going broke. Or maybe it’s like a dentist purposely letting his teeth rot. Or it could be like an oncologist purposely doing everything possible to contract cancer. All done for sake of understanding clients? Horse manure!
This is ridiculous, unscrupulous and outright unprofessional.

Next he’ll help the poverty stricken by becoming one of them. He states that he’s doing this for the purpose of empathizing with his clients. Well listen and hear me good.

Read more…

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Posted by Tony Books Avilez    Date: Thursday, August 13, 2009

Categories: Health & Fitness, Weight

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Lipozene…shypozene

I’ll evaluate this later…

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Posted by Tony Books Avilez    Date: Friday, August 7, 2009

Categories: Health & Fitness, Weight

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Is it genes or habbits?

I am often mystified by the phenomenon of the human mind. We all have the ability to rationalize things to ourselves. I know that I have done so on occasion. Maybe it’s part of being human. One of the most powerful things you can do is tell yourself the truth. If a situation is messed up, it is ok to say that it is messed up. You have to see situations as they are. However, you also have to see them as you want them to be. The cartoon in this post is a perfect example. The guy is complaining about the “fat gene” as he wolfs down a table full of burgers. He is not being truthful. Whether it is weight loss, finances, relationships career, it doesn’t matter. Do yourself a favor by telling yourself the truth. Then claim your power by envisioning how you want it to be. Next, go out and doing something to change it.

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Posted by Tony Books Avilez    Date: Thursday, July 23, 2009

Categories: Health & Fitness, Weight

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Chances Are…

If you leave it to chance. Chances are you’ll leave.
Don’t leave your day, your dreams, your life to chance.

Take the time out to make plan. You and your future deserve it.
Do it today. Monday is always a good day to start.

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Posted by Tony Books Avilez    Date: Monday, July 20, 2009

Categories: Health & Fitness, Weight

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Oprah Embarrassed

An embarrassed Oprah Winfrey says she’s “fallen off the wagon” of healthy living and has ballooned to 200 pounds. In January’s “O” magazine, Winfrey, 54, details her recent struggles with an out-of-balance thyroid and how the condition made her develop “a fear of working out.”
She says she’s gained 40 pounds since 2006, when she weighed 160.
“I look at my thinner self and think, ‘How did I let this happen again?’” the talk-show queen says in the article provided early to The Associated Press by Harpo Productions.
“I’m embarrassed,” she says. “I’m mad at myself.”
Winfrey told AP last week that she has yet to choose a gown for President-elect Barack Obama’s inaugural ball next month.
She should consider StatenIslandBootCamp.com

Most people can’t afford the luxury of private chefs and trainers.
Oprah obviously can. However, I remember when she had her trainer, Bob Greene on a year or so ago. She stated that she was training her herself and would not need his help. He looked her right in the eye and said something like “What happened to you. You are going to need some help.” She bashedly look back and said,”I am considering working with you again.” Imagine the most powerful woman in show business, a Billionaire looking bashful on her own show. Weight issues can do it to you.

You don’t have to be Oprah to get the assistance you need. Boot Camps are a fun and very inexpensive way to start launching yourself toward your goal. Stop thinking about it and start being about it. Make 2009 your year to shine. (hey that rhymes.)
StatenIslandBootCamp.com

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Posted by Tony Books Avilez    Date: Friday, December 12, 2008

Categories: Health & Fitness, Motivation, Weight

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Antonio Update

I am writing this as I sit here in the hospital after spending another night next to baby Antonio. He has been sleeping for about 14 hours. I didn’t see him awake for more than 45 minutes yesterday. The doctors say that he won’t be going home Sunday, probably Monday.

It looks like the worst has come and gone. He will be in need of continued home treatment so I know my schedule will have to adjust in order accommodate him. My wife and I will gladly do all we can. We are incredibly grateful for all the prayers, thoughts and wishes for Antonio’s recovery. Thank you. Thank you. Thank you.

I learned such a tremendous lesson being here in the hospital. When Antonio was taken out of Intensive Care we were placed in a room with another baby about three months younger than him. She is an itty-bitty thing. It didn’t take long to see that no one was there for here. In contrast, my little guy has someone with him 24/7. The nurses come in to dress her, they hold her, they pass her around and they talk to her. However, no family shows up.

A nurse who came in to give Antonio his treatment said to me “What a shame. She has no family.” I replied, “Really. I haven’t seen anyone here for her.” “Yes she was in a foster home and she was abused. I don’t see how anyone could do that.” “Oh that’s what the all bandages are for. Wow. How could someone do that?”

I glanced over at the little baby girl. Her name is Tina. As I walked over to say “hello”, she covered her face with her forearm as if to guard herself. When I looked at her closer I could see the wounds through her bandages. I could see that she had been burned on her hands, thighs and torso.

When Antonio was on the doctor’s table struggling to breathe I prayed over him and asked God, “Please take care of my son and I promise I will do something in return in your name.” The diagnosis was Bronchiolitis. They still don’t know what caused it, but they know his condition was serious. Had we not acted when we did his system would have eventually gotten tired and he would have not have been able to continue breathing. As scary as this was still grateful because our boy is with us.

I know this blog is supposed to be about exercise, health and good living, but there are bigger things than reps and sets. I believe that I have a new mission. I don’t know exactly what I am to do, but I do know I am to do something. When I reached out to my network, I got no less that one hundred responses of good wishes. Little Tina has no one. My family and my son are truly blessed. I am convinced that my little monster is out of the woods. He has a support system. He will be fine. He came home last night and my wife and I will rearrange our lives to get him back to 100%. However, I have been touched by Tina and other children like her. I know I must do something.

Once again, to all you who have taken time from their busy holiday schedules to think about my family I repeat: Thank you, thank you, thank you.

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Posted by Tony Books Avilez    Date: Tuesday, December 2, 2008

Categories: Health & Fitness, Weight

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