Posts Tagged ‘obesity. nutrition’

The Real Double Down!

My wife has referred to me as “Conspiracy Brother” on more than one occasion. This may be because I instinctively see through the surface features of things. Here seems to be another instance that has sparked my curiosity. So answer this for me. What is the deal with the latest KFC Item: “The Double Down”


The Double Down

Here is the description: The new KFC Double Down sandwich is real! This one-of-a-kind sandwich features two thick and juicy boneless white meat chicken filets (Original Recipe® or Grilled), two pieces of bacon, two melted slices of Monterey Jack and pepper jack cheese and Colonel’s Sauce. This product is so meaty, there’s no room for a bun!

I decided to take a look at the nutrition facts. (You can always find this information on the web site) Here is what I found. One Sandwich contains:

  • Calories 540
  • Fat (g) 32
  • Sodium (mg) 1380

If we take a closer look it will reveal that based on a 2,000 calorie diet this sandwich will contain more than

25% of daily calories

50% of daily fat intake

50% of daily sodium intake

This thing is basically a cardiac event waiting to happen. In other words it’s a heart attack wrapped in wax paper. How could someone sell this in good conscience?

A recent news report on ABC may have the answer:

“Companies providing life and health insurance owned $1.9 billion worth of stock in the fast-food industry as of June 11, 2009, researchers reported online in the American Journal of Public Health. “

So how could it be that companies seemingly concerned about public health would make considerable investments in things that have been shown to be detrimental to that end?

The answer is JOB SECURITY. The more ailments that people acquire from poor lifestyle choices the greater medical billing occurs. The result is more money in the pockets of the insurance companies. The real double down is these companies acquiring wealth from both ends.

If I am “Conspiracy Brother” then maybe I am looking into this too deeply. What do you think?

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Posted by Tony Books Avilez    Date: Monday, July 26, 2010

Categories: Health & Fitness

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February 2010 Recipe

Baked cod caseroleBaked Cod Casserole

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.


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


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.


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 (

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

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.


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


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.


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.

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

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!

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

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.

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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How the Food industry deceives you!

My wife constantly calls me a conspiracy
theorist. My ego is not so fragile that I need
to be validated by news stories. However,
it does feel good to know that investigations
point to the possibility that I might be right.
This is a five part series and well worth
your time.

Let me know your thoughts

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Posted by Tony Books Avilez    Date: Monday, August 17, 2009

Categories: Health & Fitness, Nutrition

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