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Avocado Tuna Salad

2-5oz. Cans Albacore Tuna, packed in water
1 Medium Avocado
1/4 cup Mustard
1/2 half Lime, juiced
Salt and Pepper, to taste

1/2 Cucumber, sliced
1/2 Carrot, sliced

Mash avocado in a bowl, leaving it as chunky or smooth as you like.  Drain tuna and add to avocado. Add mustard and lime juice, mix thoroughly. Top cucumber and/or carrot slices with tuna salad, add salt and pepper to finish.

I love tuna fish! Usually I make it with just plain old yellow mustard, but when I’m feeling fancy I’ll make it this way. I like to leave half the avocado chunky, and mash the other half. The avocado provides a healthy fat that tuna otherwise lacks, as well as a great creamy taste. The lime rounds out the avocado and goes great with the fish. It also helps the avocado from browning, so when you eat the leftovers(if you have any), the salad isn’t all brown and gross looking.
I use plain yellow mustard, but feel free to get fancy with your mustard choice if you want.
Eat as much cucumber as you want, but I’ve found that half of one provides the perfect amount of slices one serving of the tuna salad. I also prefer the cucumber slices over the carrot slices, but it’s really all up to personal taste! Enjoy!

Serves two.

(Per serving)
Calories       201
Fat               13.2
Carbs           8.5
Protein         13.8

Taiso Fitness and Nutrition

If you are looking for a unique gym experience try Taiso Fitness and Nutrition. We are Tacoma’s fitness and nutrition gym for people who want to get out of pain or improve performance, who need immediate, measurable results, and want to make educated decisions to take control of their health.

Ready to get out of pain or improve performance? Looking for a gym, personal trainer, or […]

By |2024-11-22T15:50:16-08:00May 2nd, 2013|Blog, Recipe, Uncategorized|Comments Off on Avocado Tuna Salad
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Bacon Muffin Recipe

Taiso Bacon Muffins

 

Bacon Muffins

These were awesome, great breakfast option! I made a pan of these and we ate off them all week. I used kale and peppers to this recipe but really any vegetable will do.

First you cook the bacon, I did this via the microwave 1-2 minutes. Second chop all of your veggies, I love the food processor so I just put a shredding attachment and they are small and even. Third, crack the eggs and mix them in a bowl I messed up this step by adding all the vegetables and chicken to this but I DON’T recommend it I’ll explain soon. After everything is prepped place one strip of bacon per muffin cup. Then I would add the eggs to the cup, lastly I would add the vegetables and the chicken evenly I ended up with a lot of leftover egg mixture depending on how many veggies and meat per cup. This assembly done separately vs all together would allow you to beat as you go with the eggs. The canned chicken was purely based on time this would be better with come cooked chicken or leftover rotisserie. Enjoy!

Bacon Muffins

11 pieces natural bacon

3 cups Egg Beaters (or 12 egg whites)

4 whole eggs

12 oz. canned white chicken breast

1.5 red sweet peppers, chopped

2 cups raw kale, chopped

 

makes 11 muffins

per serving (1 muffin):

calories       139

Carbs          4

fat                5

protein         18

Taiso Fitness and Nutrition

If you are looking for a unique gym experience try Taiso Fitness and Nutrition. We are Tacoma’s fitness and nutrition gym for people who want to get out of pain or improve performance, who need immediate, measurable results, and want to make educated decisions to take control […]

By |2024-11-22T15:50:16-08:00May 2nd, 2013|Blog, Recipe|Comments Off on Bacon Muffin Recipe
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Boston Marathon Victims

Our thoughts and prayers go out to the victims and families of todays bombings.

Taiso Fitness and Nutrition

If you are looking for a unique gym experience try Taiso Fitness and Nutrition. We are Tacoma’s fitness and nutrition gym for people who want to get out of pain or improve performance, who need immediate, measurable results, and want to make educated decisions to take control of their health.

Ready to get out of pain or improve performance? Looking for a gym, personal trainer, or unique boot camp experience? Set up a complimentary consultation, or start a 21 Day Risk Free Trial. Stay up to date on the latest information through our website at www.taisofitness.com

By |2024-11-22T15:50:16-08:00April 15th, 2013|Blog|Comments Off on Boston Marathon Victims
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Topopo Salad

Taiso Topopo Salad

 

2-3 tbsp No Fat Refried Beans
Iceberg Lettuce, shredded
2 tbsp Cheddar Cheese, shredded
2 tbsp Black Olives, sliced
2/3 cup Salsa Verde Chicken, plus extra sauce
1/4 Avocado, sliced
Salt and Pepper, to taste
1 tsp Ranch dressing(optional)
Cholula Hot Sauce, to taste (optional)

To make the salsa verde chicken:
Combine cooked chicken with a jar (about 12oz.) of salsa verde. Simmer for about an hour on the stovetop, or on low in a crockpot.
To assemble the salad:
Heat the beans on the stovetop or microwave. Line the bottom of a bowl with 2-3 tbsp of the warm beans. Top the beans with the lettuce, then the chicken(adding 1/4 cup sauce with the chicken), then add olives, cheese and avocado. Salt and pepper to taste. Add hot sauce and ranch, if using.

This is a homemade version of my favorite dish at El Toro Mexican restaurant. Mexican food is my all time favorite comfort food, but unfortunately, that means I have no ‘off’ button while I’m eating it! So when I discovered this salad I was super excited. The iceberg lettuce gives that crunch you’re looking for, and you still get to enjoy that super yummy salsa verde(AND a little bit of cheese, beans, and avocado). Think of how many calories you’re saving by cutting out the chips, guacamole, sour cream, and cheese smothered tortillas!
When I received a jar of homemade salsa verde, I knew I had to do something with it or else I’d sit down and eat the whole jar with like, a thousand chips. At the restaurant, I use the green salsa verde as a dressing. So I thought, why not cook chicken with the salsa and make topopo salad!?
The salad is […]

By |2024-11-22T15:50:16-08:00April 12th, 2013|Blog|Comments Off on Topopo Salad
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Meet Amanda in Our New ‘Meet A Member’ Profiles

amanda

 

Hi there! My name is Amanda (aka Panda), and I’ve been working out at Taiso for a little over one year.

My biggest obstacle is balancing between my desire to meet my fitness goals and having an active social life. By active, I mean actually seeing and hanging out with my friends and family. So many of my social activities revolve around eating and drinking. I found I was either happy with my physical appearance and lonely, or enjoying time with those I love while unhappily watching my weight creep back up.

Jennifer and Butch have helped me find a balance between the two that works specifically for me! I want to have a beer on a sunny afternoon and not feel guilty about it. Jennifer worked with me to develop a healthy eating strategy that allows me to do just that, while staying on track with my fitness goals. I get to have my cake and eat it too. Literally.

The best thing about being part of the Taiso community is that you stay an individual throughout your fitness journey. Butch and Jennifer know who’s looking to lose weight, who wants to gain lean muscle mass, and who’s there to maintain. They know how to push you just enough, to keep you motivated to do more and push harder. I’m lifting heavy weights, and doing push ups, pull ups, and bench press! It’s extremely satisfying to know that after work there is a stress free environment waiting, (leaving the negativity and pressures of my outside life at the door) to spend an hour focusing on ME.

Recently, I’ve started to run the Taiso Test Kitchen. Implementing healthy eating habits […]

By |2024-11-22T15:50:16-08:00April 3rd, 2013|Blog|Comments Off on Meet Amanda in Our New ‘Meet A Member’ Profiles
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Women’s Jeans Challenge and Men’s Fitness Challenge Update

jeans challenge winners

 

Congratulations to all the participants of the Women’s Jeans Challenge and Men’s Fitness Challenge.

Dianne was the winner, not because she lost the most weight or got in her jeans the fastest, but because she stuck to her healthy habits the most consistent.

Anders won in the men’s category, his goal was based on performance rather than weight loss and he did a great job.

The next challenge is in late August! Pre-registration is open on our website!

Taiso Fitness and Nutrition

If you are looking for a unique gym experience try Taiso Fitness and Nutrition. We are Tacoma’s fitness and nutrition gym for people who want to get out of pain or improve performance, who need immediate, measurable results, and want to make educated decisions to take control of their health.

Ready to get out of pain or improve performance? Looking for a gym, personal trainer, or unique boot camp experience? Set up a complimentary consultation, or start a 21 Day Risk Free Trial. Stay up to date on the latest information through our website at www.taisofitness.com

By |2024-11-22T15:50:16-08:00April 3rd, 2013|Blog|Comments Off on Women’s Jeans Challenge and Men’s Fitness Challenge Update
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Does Beer and a Juice Box Effect A Child’s Liver the Same?

This video debunks 30 years of inaccurate public nutrition information, the calories in calories out myth, and explains obesity in 6 month old babies by comparing formula and soft drinks. This may be the most important 90 minutes you ever spend for you and your children’s health!

Taiso Fitness and Nutrition

If you are looking for a unique gym experience try Taiso Fitness and Nutrition. We are Tacoma’s fitness and nutrition gym for people who want to get out of pain or improve performance, who need immediate, measurable results, and want to make educated decisions to take control of their health.

Ready to get out of pain or improve performance? Looking for a gym, personal trainer, or unique boot camp experience? Set up a complimentary consultation, or start a 21 Day Risk Free Trial. Stay up to date on the latest information through our website at www.taisofitness.com

By |2024-11-22T15:50:16-08:00April 1st, 2013|Blog, Homepage Slider|Comments Off on Does Beer and a Juice Box Effect A Child’s Liver the Same?
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Zucchini Fritters

Taiso Zucchini Fritters

1 medium sized zucchini, grated
1 large egg, whole
1 egg white
1 tbsp coconut flour (or flour of choice)
1.5 tbsp coconut oil (or oil of choice)
1/2 tsp herbs de Provence (optional)
1/8 tsp cayenne pepper
Salt and pepper, to taste

Shred the zucchini, using a cheese grater or food processor. Squeeze out all the excess water from the zucchini using a thin dish towel.  Combine grated zucchini with the egg, egg white coconut flour, cayenne, salt, and pepper. Set aside as you heat 1 tbsp of oil in a heavy skillet on medium high. Using clean hands, form one handful of the zucchini mixture into a loose patty and add to skillet, flattening slightly. Add up to 3 patties, depending on the size of your skillet. Allow patties to cook for 2-3 minutes per side, or until crisp. Add the other 1/2 tbsp of oil and cook the rest of the fritters.

These are perfect when you’re craving something fried. I had them two nights in a row for dinner! A crispy crust forms on the outside, while the inside of the fritter stays soft and moist. The fritters are also very filling, and full of veg! I like mine with a big dollop of light sour cream and I think plain Greek yogurt would be tasty as well.
I tried this first without the coconut flour, but the fritters were just too loose without it. They really need the flour to hold things together. I used coconut flour because I had it, but you could easily use all-purpose or wheat. Since there is only a tablespoon in the recipe, the carbs aren’t significant.
I love herbs de Provence! It’s a lovely […]

By |2024-11-22T15:50:16-08:00April 1st, 2013|Blog|Comments Off on Zucchini Fritters
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Roasted Tomato Soup

Roasted Tomato Soup

 

Roasted Tomato Soup

8 medium size tomatoes
1 large sweet onion
6-8 cloves of garlic
2 tbsp olive oil
3-4 cups chicken or vegetable stock
2 tbsp coconut oil or butter
1 tbsp dried thyme
1/2 tsp cayenne pepper (optional)
Handful of fresh basil leaves
Salt and pepper, to taste

Preheat oven to 400 degrees. Chop and core tomatoes and onions. Spread tomatoes and onion on a baking sheet, adding garlic cloves and sprinkling with salt and pepper. Drizzle with olive oil and transfer baking sheet to oven, roasting for 30-40 minutes.
Dump the contents of baking sheet into a large soup pot. Add stock and bring to a boil. Once the mixture reaches a boil, add coconut oil or butter. Reduce heat, and simmer for 30 minutes.
Add basil, thyme, and cayenne(if using). Blend until smooth using a blender or food processor. Taste, and add additional salt and pepper if needed.
For a creamy, bisque-like soup stir in a spoonful of fat-free Greek yogurt.

I like soups that can count as a vegetable serving, so I changed the original recipe a bit. I upped the amount of tomatoes. The recipe makes about 8 cups of soup, so I wanted to have at least one tomato for every serving. I figure a soup can’t replace a vegetable serving unless it’s as nutrient dense as eating a half a cup(at least) of the vegetable it contains.
The original recipe called for unpeeled garlic, but I used peeled cloves. I got tired of constantly buying garlic and most of it going bad, so now I just buy those bags of peeled garlic and store the garlic in the freezer. Inside the big bag are smaller bags of about 10-12 cloves each. Less […]

By |2024-11-22T15:50:34-08:00March 4th, 2013|Blog, Recipe|Comments Off on Roasted Tomato Soup
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Hard Baked Eggs

Hard Baked Eggs

Preheat oven to 325 degrees. Place eggs directly on oven rack. Bake for 25-30 minutes, depending on how well you like your eggs cooked. Use kitchen tongs to remove eggs from oven and place immediately into an ice bath to cool. Peel and eat, or refrigerate for later use.

I think this is the best way to make a large batch of hard-boiled eggs(I know they’re baked, but I’ll always refer to eggs cooked this way as hard-boiled eggs). The results are less stinky, easier to peel, and you don’t get that gross gray-ish ring around the yolk.
I place my eggs in a staggered pattern an a rack placed in the middle of the oven. The eggs may get little brown spots on the shell after they are done baking, but the spots are superficial and won’t transfer to the egg inside. The egg might have brown spots where the egg rested on the oven rack, but it doesn’t taste like anything.
Hard-boiled eggs at the perfect protein rich snack or complement to any meal. Eggs are also cheap, so they’re an affordable protein to have on hand. Enjoy!

Taiso Fitness and Nutrition

If you are looking for a unique gym experience try Taiso Fitness and Nutrition. We are Tacoma’s fitness and nutrition gym for people who want to get out of pain or improve performance, who need immediate, measurable results, and want to make educated decisions to take control of their health.

Ready to get out of pain or improve performance? Looking for a gym, personal trainer, or unique boot camp experience? Set up a complimentary consultation, or start a 21 Day Risk Free Trial. Stay up to date […]

By |2024-11-22T15:50:34-08:00March 4th, 2013|Blog, Recipe|Comments Off on Hard Baked Eggs
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DISCLAIMER: Results may vary. Consult your physician before beginning any exercise program.
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