Recipe of the Week: Blackened Tilapia Baja Tacos

BY KATHLEEN

In your quest toward healthy eat­ing, you may find your­self stuck in a rut, eat­ing the same 10 things that you know are “healthy” over and over again.

As you know, vari­ety is the spice of life. So every Fri­day — or almost every Fri­day — we share a healthy recipe to help keep your menu excit­ing and nutritious.

If you have a healthy recipe that you’d like to share with the group, we’d LOVE to fea­ture it on the blog, and give you credit! Email your healthy recipes to: lauren@​bc4​c.​com.

Cook­ing Light always has tons of great, nutri­tious, and tasty recipes. I found this recipe in this month’s issue.

Ingre­di­ents:

• ¼ cup reduced-fat sour cream
• 2 tbs. chopped fresh cilantro
• 2 tbs. fresh lime juice
• 1 jalapeno pep­per, seeded and chopped
• 1 cup thinly sliced white onion
• 1 ½ tsp. paprika
• 1 ½ tsp. brown sugar
• 1 tsp. dried oregano
• ¾ tsp. gar­lic pow­der (not gar­lic salt)
• ½ tsp. salt
• ½ tsp. ground cumin
• ¼ tsp. ground red pepper
• 4 (6 oz. tilapia fillets)
• 1 tbs. canola oil
• 8 (6-inch) corn tortillas
• ½ ripe avo­cado, thinly sliced
• 4 lime wedges

Prepa­ra­tion:

1. Com­bine the first 4 ingre­di­ents in a food proces­sor, until smooth. Com­bine with the onion in a small bowl.
2. Com­bine paprika and the next 6 ingre­di­ents (through the ground pep­per) and sprin­kle over the fish.
3. Heat the oil in a large cast-iron skil­let over medium heat. Add fish to the pan and cook 3 min­utes on each side.
4. Warm tor­tillas accord­ing to pack­age directions.
5. Divide fish, onion mix­ture, and avo­cado evenly among the tortillas.
6. Enjoy!

Yield: 4 serv­ings. Calo­ries: 362; fat: 13 g.; pro­tein: 37 g.; carb: 27 g.; fiber: 4.9; sodium: 388 mg.

IMAGE CREDIT: Cook­ing Light

Thank you Midtown Patch!

Mid­town Patch recently fea­tured BC4C on their site:

“Moth­ers and oth­ers, believe it or not, it is pos­si­ble to fit in a work­out the same morn­ing you are in charge of carpool.

Boot Camp 4A Cause (BC4C) holds exer­cise ses­sions at Pied­mont Park four days a week, from 5:45 to 6:45 a.m. The com­pany donates $75 of monthly fees to local char­i­ties. The Pied­mont Park Con­ser­vancy receives 50 per­cent of the money and the rest is allo­cated to a dif­fer­ent orga­ni­za­tion each quar­ter. So far, BC4C has donated $24,000 to local orga­ni­za­tions, accord­ing to their website.”

Con­tinue reading →

Even in the Rain, You Can’t Beat a BC4C Workout

For those of you that missed this morning’s work­out, you missed a good one. Plus, Daniel led the work­out in the park­ing garage, so we stayed dry (at least dur­ing the workout).

If you did not make it to the park this morn­ing, we rec­om­mend that you com­plete the fol­low­ing work­out. Post your results in the “Com­ments” section.

(Thank you to Andrew for the awe­some video find!)

Breakfast on the Go: Oatmeal Edition

BY KATHLEEN

McDonald’s now offers oat­meal in its lat­est attempt to offer seem­ingly more nutri­tious options. Unfor­tu­nately, McDonald’s ver­sion of oat­meal con­tains a laun­dry list of not-so-natural ingre­di­ents and has more sugar than a Snick­ers bar and nearly the same calo­ries as an Egg McMuf­fin. You can read more details in New York Times arti­cle, “How to Make Oat­meal… Wrong.”

While cook­ing oat­meal at home is prob­a­bly your best option, Cari­bou Cof­fee offers a ver­sion bet­ter than McDonald’s. If you order the clas­sic 7-grain oat­meal with skim milk, you get more fiber and pro­tein and less fat than Mickey D’s. Also, the ingre­di­ents are things found in a kitchen rather than a lab. The specifics can be found on Caribou’s web­site.

If you have any other breakfast-on-the-go tips, share them here by click­ing “Com­ments” above.

Good Measure Meals Are Better Than Good

BY LAUREN

A big THANK YOU to our friends at Good Mea­sure Meals™ for join­ing us this morn­ing to tell us about the pro­gram, and espe­cially for bring­ing deli­cious meals to share! For those of you that missed it, or want more infor­ma­tion, read on…

Good Mea­sure Meals™ makes it easy to eat healthy and enjoy gourmet food every day. Calo­ries and nutri­ents are bal­anced daily to ensure con­sis­tency. No short cuts by bal­anc­ing by the week or month. All of their menus incor­po­rate the guide­lines of the Amer­i­can Heart Asso­ci­a­tion, the Amer­i­can Dia­betes Asso­ci­a­tion and the Amer­i­can Dietetic Association.

That is just the begin­ning. The Good Mea­sure Meals™ culi­nary dietit­ian works closely with the chefs to ensure the meals taste great. They incor­po­rate fresh pro­duce and USDA inspected meats and never add preser­v­a­tives. Cre­ative recipes devel­oped by the team ensure vari­ety and the right bal­ance of nutri­ents. They update the menus twice each year in order to fea­ture sea­sonal favorites in the Spring/Summer and Fall/Winter menus.

Good Mea­sure Meals™ offers 4 menus. All are on a 5 week rota­tion, ensur­ing lots of vari­ety, and adhere to a healthy bal­ance of 22–25% pro­tein, 27–30% healthy fat and 45–48% con­sis­tent health pro­mot­ing car­bo­hy­drates. All of the meal plans are:

• COMPLETE meals — no need to pur­chase addi­tional side items
• Always FRESH — never frozen or dehydrated
• High Fiber and Low Glycemic
• Low Fat with zero arti­fi­cial trans fat
• Bal­anced daily to ensure CONSISTENT calo­ries and carbohydrates

And the best part yet? BC4C par­tic­i­pants receive 10% OFF all orders from Good Mea­sure Meals™.

Learn more about the meal plan options »

A pur­chase from Good Mea­sure Meals™ is an invest­ment in your health and the health of oth­ers. Fol­low­ing socially respon­si­ble busi­ness prac­tices, Good Mea­sure Meals™ oper­ates as a social enter­prise busi­ness unit of Atlanta non­profit Open Hand. 100% of their prof­its go directly back to sup­port Open Hand’s ser­vices to the com­mu­nity: an invalu­able ser­vice which has helped thou­sands of peo­ple improve their qual­ity of life through bet­ter nutri­tion. For more infor­ma­tion about Open Hand, please visit their web site »

PHOTO CREDIT: Good Mea­sure Meals™

How are you feel­ing after week two? Share our thoughts by click­ing “Com­ments” above this post!