Healthier fast food options

So say your on a road trip and you didn’t pack enough healthy food and you have to stop somewhere to eat. Where do you go and what do you eat that’s fast, easy, and still healthy? Well I’m here to help! Here are some options that will still taste good, wont be too hard to find and wont ruin your waistline…. my top choices are Subway, Wendy’s and Chipotle =)

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Grilled Chicken Caesar –  230Calories. 8g of Fat.  33g Protein.  8g Carbohydrates.

Light Roast Turkey or Chicken Deluxe – 260Calories. 5g of Fat. 23 g Protein.  33g Carbohydrates.

Light Grilled Chicken – 280Calories. 5g of Fat.  23g Protein.  33g Carbohydrates.

Side Salad- 25Calories. 0g of Fat.  2g Protein.  5g Carbohydrates.

Grilled Chicken Salad –  210Calories. 4.5g of Fat.  30g Protein.  14g Carbohydrates.

Baked Potato (plain) – 240 Calories. 2g of Fat. 6 g Protein.  50g Carbohydrates.

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Jr. Hamburger-  270 Calories.    9g of Fat.   14g Protein.   34g Carbohydrates.

Baked Potato (plain) –   310Calories.   0 g of Fat.   7g Protein.   72g Carbohydrates.

Baked Potato (with sour cream and chives) – 370Calories.    5g of Fat.  7 g Protein.  72 g Carbohydrates.

Small Chili (without cheese) – 270Calories.   7 g of Fat.   15g Protein.  21 g Carbohydrates.

Grilled Chicken Sandwich – 300Calories.   7 g of Fat.   24g Protein.  36 g Carbohydrates.

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Bean Burrito – 380Calories.   12 g of Fat.  13 g Protein. 55  g Carbohydrates.

Grilled chicken Burrito –     410 Calories.    15g of Fat. 50  g Protein.   17g Carbohydrates.

Any if the Fresco items are a good choice too! (The Tacos are lighter in calories btw)

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BK Broiler Chicken Sandwich –    267   Calories.   8 g of Fat.  22 g Protein. 25  g Carbohydrates

Side Salad –     25 Calories.    0g of Fat.  1 g Protein.  5 g Carbohydrates

Frozen Yogurt (Vanilla) –   120   Calories.  3  g of Fat.   2g Protein. 20  g Carbohydrates

Frozen Yogurt (Chocolate) –    130  Calories.   3 g of Fat.  3 g Protein.  21 g Carbohydrates

Chunky Chicken Salad –      142Calories.   4 g of Fat.  20 g Protein.   8g Carbohydrates

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Hamburger –     280 Calories.   9 g of Fat.  14 g Protein.  36 g Carbohydrates

Charbroiled Chicken Salad –    200  Calories.   7 g of Fat.   25g Protein.  12 g Carbohydrates

Charbroiled BBQ Chicken Sandwich –   290   Calories.    3.5g of Fat. 25  g Protein. 41  g Carbohydrates

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Grilled Chicken Sandwich –     310 Calories.    10g of Fat.  24 g Protein.  30 g Carbohydrates

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Hamburger –     280 Calories.   10 g of Fat.  12 g Protein.  35 g Carbohydrates

English Muffin –    140  Calories.   2 g of Fat.   4g Protein.  25 g Carbohydrates

Chicken Mc. Grill (without mayo) –     340 Calories.    7g of Fat. 26  g Protein.   45g Carbohydrates

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6″ Veggie Delight (without cheese and … Pile on the veggies!!!) –      200Calories.   2.5 g of Fat.  7 g Protein.  37 g Carbohydrates

6″ Turkey Breast (w/o cheese) –      254Calories.    3.5g of Fat.  16 g Protein. 39  g Carbohydrates

6″ Roast beef (no cheese) –      264Calories.  4.5  g of Fat.   18g Protein.  39 g Carbohydrates

(my fav!) 6″ Subway Club (no cheese)-     294 Calories.   5 g of Fat.  22 g Protein.  40 g Carbohydrates

6″ Roasted Chicken Breast –      311Calories.    6g of Fat.  25 g Protein.   40g Carbohydrates

6 ” Steak and Cheese –      362Calories.   13 g of Fat.   23g Protein.  41 g Carbohydrates

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Hearty Chicken Soup –     100 Calories.  1.5  g of Fat.  9 g Protein.  13 g Carbohydrates

Chargrilled Chicken Salad –     180 Calories.   6 g of Fat.   23g Protein.   8g Carbohydrates

Chargrilled Chicken Sandwich –      280Calories.  7  g of Fat.  25 g Protein.  29 g Carbohydrates

Chicken Club Sandwich –    360  Calories.   13 g of Fat.  30 g Protein. 31  g Carbohydrates

Spicy Chicken Cool Wrap –    390  Calories.    7g of Fat.  31 g Protein.   51g Carbohydrates

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domdomi

12 ” medium pizza. (2 slices) Hand-tossed cheese pizza –    372  Calories.   11 g of Fat.   15g Protein.   55g Carbohydrates

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Hamburger –      250Calories.   9 g of Fat.  12 g Protein.  31 g Carbohydrates

Chicken Fajita Pita –      330Calories.    11g of Fat.   24g Protein.  35 g Carbohydrates

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dunk

Reduced Fat Blueberry muffin –      450Calories.   12 g of Fat.   8g Protein.  77 g Carbohydrates

Everything Bagel –    360  Calories.   2.5 g of Fat.  12 g Protein.  67 g Carbohydrates

Garlic Bagel –     360 Calories.   2.5 g of Fat.  12 g Protein.   68g Carbohydrates

Onion Bagel –    350  Calories.  4  g of Fat.   12g Protein.  66 g Carbohydrates

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Original recipe (whole wing) –      140Calories.   10 g of Fat.   9g Protein. 5  g Carbohydrates

Original recipe (Drumstick) –   140   Calories.   9 g of Fat.  13 g Protein.  4 g Carbohydrates

Honey BBQ Sandwich –    310  Calories.   6 g of Fat.   28g Protein.   37g Carbohydrates

Tender roast Sandwich with Sauce –    350  Calories.  15  g of Fat.   32g Protein.  26 g Carbohydrates

Crispy Strips (3 strips) –      300Calories.    16g of Fat.  26 g Protein.  18 g Carbohydrates

Mashed potatoes w/ Gravy –      120Calories.    6g of Fat.   1g Protein.   17g Carbohydrates

Mac N’ Cheese –      180Calories.    8g of Fat.  7 g Protein.  21 g Carbohydrates

BBQ Baked Beans –     190 Calories.   3 g of Fat.  6 g Protein.   33g Carbohydrates

Cole Slaw –     232 Calories.   13 g of Fat.  2 g Protein.   26g Carbohydrates

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Ocean Chef Salad –     130 Calories.    2g of Fat.  14 g Protein.   15g Carbohydrates

Grilled Chicken Salad –      140Calories.   3 g of Fat.   20g Protein.   10g Carbohydrates

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I like the bowls – if you nix the tortilla you save 290 calories!

For this one since you can basically “make” your own meal…. I’m going to post the nutritional facts for each item and you can pick and choose , then at the end just add it all together.

Burrito Tortilla –    290  Calories.   9 g of Fat. 7  g Protein.  44 g Carbohydrates

Crispy Corn Taco Shells (3)-     180Calories.   6g of Fat.   3g Protein.   27g Carbohydrates

Soft Corn Tortilla (3)-     210Calories.  3 g of Fat.   3g Protein.   42g Carbohydrates

Four Taco Tortillas (3)-     270Calories.  7.5 g of Fat.  6 g Protein.  39 g Carbohydrates

Chicken –     190Calories.   6.5g of Fat.  32 g Protein.   1g Carbohydrates

Steak –      190Calories.  6.5 g of Fat.  36 g Protein.  2 g Carbohydrates

Barbacoa –     170Calories.  7 g of Fat.  24 g Protein.   2g Carbohydrates

Caritas –     190Calories.  8 g of Fat.   27g Protein.  1 g Carbohydrates

White Rice-    170 Calories.   4g of Fat. 2.5  g Protein. 31  g Carbohydrates

Brown Rice-    160 Calories.  4 g of Fat.   3g Protein.   31g Carbohydrates

Black Beans-     120Calories.   1g of Fat. 7  g Protein.  23 g Carbohydrates

Pinto Beans –    120 Calories.   1g of Fat.  7 g Protein. 22  g Carbohydrates

Fajita Veggies –     20Calories.  1 g of Fat. 7  g Protein.   22g Carbohydrates

Tomato Salsa –    20 Calories.  0 g of Fat.   1g Protein.   4g Carbohydrates

Corn Salsa –     80Calories.  1.5 g of Fat. 3  g Protein.  15 g Carbohydrates

Green Salsa-     1Calories.  0 g of Fat.  1 g Protein.   3g Carbohydrates

Red Salsa-   40  Calories. 1  g of Fat.  2 g Protein. 8  g Carbohydrates

Sour cream –     120Calories. 10  g of Fat. 2g Protein.   2g Carbohydrates

Cheese-     150Calories.  13 g of Fat.   2g Protein.  8 g Carbohydrates

Guacamole –    100 Calories.   8.5g of Fat.   8g Protein.  0 g Carbohydrates

Romaine Lettuce –    5 Calories. 0  g of Fat.   0g Protein.  1 g Carbohydrates

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Almond Butter Cups

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You’ll need:

1 bag of chocolate chips (around 10 – 12 oz)

2 tablespoons of almond milk (or you can used regular milk too)

a dash of salt

1 cup of almond butter (creamy is what I used but I bet crunchy is good too!)

1-2 teaspoons of vanilla extract

2 tablespoons of confectioners sugar (powdered sugar)

mini muffin cups (it makes around 16 ..give or take)

How To:

Line your mini muffin tin with about 16 muffin liners. Pour out 1/2 of chocolate chips into a small bowl and melt the chocolate (I melted mine in the microwave for about a min , but I’m sure you can used a double boiler or stove top.) Once chocolate is melted, sir and then coat the mini cup liners with a layer of chocolate (around 1 teaspoon).

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Chill chocolate liners in fridge for about 10 min (or until hardened). Meanwhile, in a small bowl , mix the almond butter, powdered sugar, vanilla extract milk and salt together. Once the chocolate shells are hard and chilled, fill with the almond butter mixture and chill in fridge again while your melting the rest of the chocolate.

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Melt the rest of the chocolate and pour on top of each cup covering the almond butter mixture. Chill for about 10 min and Ta-da! you have delicious Almond Butter Cups! YAY.

When to buy Organic?

So over the past few years we’ve heard “buy organic, buy all natural blah blah blah.” So what’s the difference between non organic and organic you might ask? Well let me introduce you to a little thing called “The Dirty Dozen”. These 12 foods are you basic ” I need to buy organic” because they are the most toxic and have the most pesticides when grown non-organically.

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  1. Carrots
  2. Strawberries
  3. Celery
  4. Nectarines
  5. Peaches………… These are by far the worst! Make sure you buy organic!
  6. Apples
  7. Pears
  8. Bell peppers
  9. Cherries
  10. Kale
  11. Lettuce
  12. Grapes

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For more info on the dirty dozen : www.ewg.org

Oatmeal 101

 

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So I love oat meal, whether its just plain or the usual cinnamon. But here are some great ideas for “spicing” up your oatmeal so you don’t have the same boring bowl all the time! =) ……… and you’ll get some great nutrients, save some calories and your taste buds will be happy campers.

  • First choose how your going to prepair it!

Water is a great option to keep calories down (this is my usual “go to”)

1% milk will have more creamier effect rather than the skim milk.

Almond milk and coconut milk can be great for adding a little flavor as well. (I like the vanilla kind)

Juice, now this might sound weird , but its actually not bad. Make sure you get 100% juice so you wont be adding a shit-ton of sugar and it will be adding some extra vitamins too! I like apple juice with the apples and cinnamon kind! YUMMI *note: some juices are very strong so you might want to do half juice and half water.

  • NOW, for the fun part! TOPPINGS!
  1. Dried fruits – you can either add them after making the oatmeal, so they are kinda crunchy. Or add them when your making it and they will plump up and get all juicy (cranberries, cherries, blueberries, mango, coconut, papaya ect)
  2. Peanut Butter and Almond Butter
  3. Fresh fruit (strawberries, blueberries, banana, black berries, raspberries, pear, apples, cuties, mango, pomegranate, ect. )
  4. Dark chocolate chips
  5. Greek yogurt or Almond milk yogurt
  6. REAL maple syrup
  7. crumbled gram crackers
  8. Canned pumpkin in the fall is awesome! add some cinnamon too .. mmmm
  9. Raisins
  10. Sunflower seeds or pumpkin seeds
  11. Flaxseed
  12. Chia seed
  13. Protein Powders
  14. Jam – or use warmed up frozen berries
  15. Chopped nuts. Almonds, Walnuts, cashews.
  16. Dried apricots
  17. I have heard of people putting an egg over the top too… never tried but but it might be worth giving it a whirl!

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Quick Starbucks Lunch

Starbucks Protein Bistro Box is great when your short on time, didn’t have time to make a lunch or if your just out and about and don’t wanna ruin your diet.

It has a boiled egg, apples, a mini pita, couple slices of cheese, grapes and some peanut butter

Add that and a tall green or black tea… you’ll be fuller than you think =)

 

 

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Egg, Avocado, Bacon and Tomato Breakfast Sandwich

Breakfast sandwhich

You’ll Need:

1 Whole Egg

2 Egg Whites

1 Slice of Whole Wheat Toast, or a Gluten free option is fine too.

2 Slices of Tomato

An Avocado

1 Slice of Turkey Bacon

********And the Assembly!

Cut toast in half, and on both sides, spread 1/4 of the avocado on to the toast like you would Mayo.

Pile on the eggs, bacon, and tomato.

Feel free to add spinach, peppers or any other veggies! =)

YUM! and Enjoy!

Skinny Bitch (Book review)

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So I was actually in a thrift store when I stumbled upon this book, thinking it was another book on health and fitness. I bought it right away! ….

When you look at the book, it doesn’t really clarify what kind of diet it actually is. it just says “a no-nonsense, tough-love guide for savey girls who want to stop eating crap and start looking fabulous!” …. sounds alright so far.. ok

Let me start by saying this… Skinny Bitch is not a diet book, its not your typical high protein low carb mumbo jumbo we always hear about. Its a vegan way of living and how to do so guide. I however didn’t realize this until I got into the book about 3 to 4 chapters when they start talking about dairy, eggs and meat. It doesn’t clarify anything about being a veganism book in the description, nor on the front of back. So if I was totally against being vegetarian or vegan, this book probably would have pissed me off. lol.

With that being said, I’m not against it at all and I love hearing other peoples views on nutrition always so I kept reading.

I think my favorite part of this book was the no bullshit way they lay it out. Now, being the potty mouth that I can be, I loved her tone she had throughout the entire book, very trucker like. This book is full of a-holes, f-bombs and much, much more. So if you’re not really into all that, this book would probably be very offensive to some. . . .

So all in all, here are some pro’s and con’s of what I thought of the book.

PROS:

  1. The direct way they deliver things. They have no shame in saying it like it is.
  2. Their credibility, they cite everything they say with being prepared to back up their info.
  3. I’m not a fan of Adkins diet already, so they totally explain why this diet isn’t the best….. oh because your body needs CARBS lol.
  4. They do have a love for the environment, love for animals, and being healthy (which most vegans do)
  5. It exploits the government and how they have shaped our food to benefit themselves rather than our wellbeing. In Chapter 9 it gives some pretty good information about how dairy and meat farms really are which I think everyone should read whether or not you eat meat. Along with the cruelty that goes behind the slaughter houses and how your food really is treated before its “your food” I was just baffled about how things go down…..
  6. Its not just about no meat, no dairy yada-yada. They go into detail about sugar, fake sugar, caffeine, getting your body in the right pH levels and even pooping .. yes pooping… they cover it all baby!
  7. At the end, you actually start thinking about what you eat, where it came from, how its prepared … and all the above.. I don’t know if its the way they phrased it that made it so blunt .. but it worked for me.
  8. Oh! and if you were thinking … what the hell kind of butter is vegan? They give you a list of alternatives that can help with finding your “milk, cheese and burgers” that are all vegan friendly so you’re not totally in the dark.

CONS:

  1. It can get a tad bit repetitive ..
  2. It talks about being prefect and perfection…. which isn’t possible and has taken me personally a while to learn.
  3. They seem to favor “vegan” articles and books when it comes to citing, which who blames them , it makes it easier to agree with someone who already agrees with you, but it would be nice to hear something from the other party too.
  4. It can be offensive to some with the language. With the .. “Caffeine is for pussies” p.15. “Because we are having so much fun let’s bash the shit out of Splenda” p.35.. “You need to exercise you lazy shit” p.20… so needless to say it can be a bit overboard and demeaning… but personally cried to myself in laughter.
  5. I love chicken, I can enjoy a nice steak…but I usually eat bison and wild game meat…. do I want it 24/7 now, not really, but yea I’ll probably continue to eat it every so now and then…. I also live with a few guys who hunt, so therefore, I get the” cream of the crop” because usually all the meat I eat is grass fed, in its natural environment, and /or killed at the very spot, non of this slaughter house, trapped in cages, beaten to death kind of crap.
  6. If you want to learn more about slaughterhouses.. watch meet your meat… its disgusting! and lets just say I found that movie right after I read this book.. lovely combo .. NOT. I was slightly mortified after that….

 

They also have a few more books too.

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The Benifits of Yoga

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All my life I’ve always geared toward the bouncing off the walls, high intensity cardio as the best way to get in a workout, and I’m still kind of there but I have learned that Yoga. Is. Hard! Its not as easy as it looks people! I was sweating after 10 min… and it wasn’t even hot yoga!

So I’ve been looking more into it, been going with a few friends at our local gym and man o man… you learn there is muscles you didn’t even know you had!

Here are some of the wonderful things I found out about yoga and how it can help benefit you.

  1. It helps your strength and help you tone up
  2. Posture- Yoga is all about being “in tune” with your body and knowing how your body feels.
  3. Helps your breathing- your lung capacity often improves because of the deep breathing exercises you do while your doing yoga
  4. Helps reduce your pulse rate, blood pressure and much more
  5. Helps mood and sleep
  6. Weight normalizes
  7. Memory, concentration, and attention improves
  8. Can help with anxiety and depression
  9. Your HDL ( the good cholesterol) increases when the LDL (the bad) decreases
  10. And the list continues …..

Here are some popular  yoga poses, try it at home, go to a class at a local gym, try it in the park or with a friend… see what ya think! .. harder than it looks.. plus you’ll sleep like a baby =)

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