Healthy Protein Bars

Some people know how to read nutrition labels and know what to look for when choosing out food. However, there are those either getting started on making healthy choices and they think just because it may say something like “high protein” or it comes from a commercialized diet plan (i.e. Slim Fast, South Beach, Atkins, or even something at your health store for that matter) it could be worse than a candy bar in some cases. I’m going to show you what to look for when picking out a good and nutritious protein bar, which macros are going to help you throughout the day. So here are some good bars I recommend along with a lesson about bars so you don’t think your being healthy and depriving yourself from a milky way when in all reality you may have just …well… ate the Milky Way. lol…. IDK about you, but I’d rather have the candy bar if that was the case! =)

*** macronutrients
                                 – carbs, protein, and fats.
Pure Organic
Pure Organic Bars (My favs: Cranberry Orange, Wild Blueberry, Chocolate Brownie)
Nutritional Layout: (used Chocolate Brownie for this example)
  • Calories: 190
  • Fat: 7g
  • Carb: 27g
  • Fiber: 4g
  • Protein: 6g
  • Sugar: 16g
Upside and when to ideally eat: All organic with no artificial sweeteners, gluten free, non-GMO, minimal ingredients and made from all whole foods. Real food, nothing fake whatsoever.
Downside: I would not eat this bar at night that’s for sure, its more of a breakfast mid-afternoon bar. There is a high amount of sugar that could possibly spike your blood levels too soon before you head off to bed. Now, the sugar is coming from fruits, nuts and seeds so its good sugar but its still sugar. Eat it in the morning and keep a watch on other sugary things you consume throughout the day.
When looking at Calories:  You ideally want to shoot for anything under 200 calories per bar. Whole food based bars can be a little tricky when it comes to this since they usually are a little higher because a high amount of fruit and nuts. (these are good calories and kinda rules out the fact with the high calories.) But usually anything more than 200 would almost be a meal. And there are those bars like that out there and sometimes say to eat the bar and drink 8oz water with it…
quest
Quest Nutrition Bars (My favs: Chocolate Chip Cookie Dough, Chocolate Chip Cookie Chunk, White Chocolate Raspberry, Chocolate Peanut Butter … all of them lol. )
Nutritional Layout: (Used Apple Pie for Ex)
  • Calories: 170
  • Fat: 9
  • Carb: 24
  • Fiber: 18
  • Protein: 20
  • Sugar: 3
Upside and when to ideally eat: Any time. I love these bars! They are almost perfect… if they could make a plant based one I would be the happiest girl in the world because I have a hard time digesting any dairy (hint hint wink wink @QuestNutrition ) – but ive ironically gotten better at it through this contest prep Im in so that’s exciting!! I miss some dairy haha.
Downside: they use sugar alcohol which hasn’t shown anything bad as of yet, I wish they would start sweetening with stevia.. And only like 4 net carbs in most of them, some less. net carbs are the carbs you count because fiber technically is a carb, but you subtract the sugar alcohol and fiber from the carbohydrate and there you have your “net carbs”. <— little lesson right there! =)
When looking at Protein: Higher is ideally better since the protein will help keep you full. But you need to be aware where the protein is coming from too. Is it from nuts, whey isolate ect.  ??
power crunch
Power Crunch Bars: (My fav: Mint Chocolate, French Vanilla Cream, Wild Berry Cream)
Nutritional Layout:
  • Calories: 200
  • Fat:12
  • Carb: 10
  • Fiber: 1
  • Protein: 13
  • Sugar: 5
Upside and when to ideally eat: Another one that is pretty much ok to eat whenever. Since there is a bit more carbs in this one I wouldn’t ideally do them right before bed or anything. And the protein to carb ratio isn’t too huge compared to some other choices you can make. But these remind me of those wafer cookies I used to eat when I was a kid, I bet if you dipped it in almond milk it would be yummy…. hum ill have to try that.
Downside: lower protein. Higher carb. but still a good choice.
When looking at Carbohydrates: So let me clarify this, carbs aren’t “bad” … whether your trying to stay low or don’t care too much here is what you ideally look for in a bar when it comes to carbohydrates. Carbs can serve as immediate energy and sustained energy too. If your consuming the bar after your workout (which by the way, you should always have some protein and carbs right after your workout to fuel you muscles- this is called the anabolic window) I would shoot for 30g or less. And if there is more carbs in the bar than protein you might has well have a cereal bar…
victory
Victory Bars (my favs – fudge brownie, cookies and cream, peanut butter)
Nutritional Layout:
  • Calories:200
  • Fat:5
  • Carb:25
  • Fiber:20
  • Protein:21
  • Sugar:8
Upside and when to ideally eat: Whenever. These are along the same line as the quest bars. They do have more of a “protein bar” type of feel to them with them being mostly a solid bar.
Downside: Higher in sugar but still not bad at all.
 
When looking at Fats: Keep saturated fats at a minimum but it is ideal to have some fats in your bar. The fats are basically going to either make up some calories in he bar or it wont if its a lower fat. But fats aren’t bad either… its usually from nuts in the bar the fats come from.
kind
Kind Bars (my favs- Dark Chocolate Mocha Almond, Peanut Butter Dark Chocolate, Carmel Almond and Sea Salt …. all of them hahha)
Nutritional Layout: These have a wide range between carbs and sugars… they are all kind of different .. but yet all good.
  • Calories: 180
  • Fat:12
  • Carb:17
  • Fiber:7
  • Protein:7
  • Sugar:11
Upside and when to ideally eat: Mornings or mid day. As you see they aren’t really a “protein” bar its more of a carb bar hahha or granola bar if you will. They have tons of flavors and different forms of kind bars now too. There is the Kind Strong, Mojo, Healthy Grains and they even have granola now! So you have lots of choices but like I said they are more of a breakfast bar.
Downside: Sugar is going to be higher in these since the sugar will be a natural form of sugar. I believe they are made with cane sugar but I might be wrong.
 
When looking at Sugar: This can go either way but .. lower the better. Some bars have natural sugars ( cane, stevia, tapioca syrup, ect) while some bars have sugar alcohols (xylitol, sorbitol ect. ) Now they haven’t shown any evidence saying that sugar alcohols are necessarily bad for you but some people have issues with them so try it  out and be your own judge. I personally know if I eat too much sugar alcohols (also found in things that are labeled sugar free or chewing gum) I retain water. . . . With natural sugar try not to have it be too high..
cliff2 cliff1
Clif Bars (all if them. Blueberry Crisp, Mint Chocolate Chip, White Macadamia Nut )
Nutritional Layout: ( these range as well – used crunchy peanut butter for example)
  • Calories: 250
  • Fat:6
  • Carb:40
  • Fiber:5
  • Protein:12
  • Sugar:10
Upside and when to ideally eat: Another morning bar!! Love these, these can ideally be used as a meal if you pair it with some protein say a shake or something because of their high calorie content. They have tons of flavors (I love the holiday season because that’s when they come out with pumpkin spice and gingerbread!!! YUM) They are a higher carb bar so it will give you some sustained energy for your day. these are more like a granola bar as well.
Downside: Very high in carbs (which is fine, as long as your not eating these bad boys before bed hahha) and usually higher in sugar.
 
Everything else: Look at the ingredients, if its a HUGE list of 11000 things your cant even pronounce … don’t buy it. If sugar is like the second ingredient, then just go buy a candy bar instead. Look at the protein, then carbs, then calories and of course the ingredients. =)
luna
Luna bars ( all .. I like the peppermint stick a lot, along with Smores, Chocolate Fudge Brownie)
Nutritional Layout:
  • Calories:180
  • Fat:2
  • Carb:27
  • Fiber:3
  • Protein:9
  • Sugar:13
Upside and when to ideally eat: Morning, mid afternoon bar. By now I hope you can see the difference between breakfast bars and anytime bars. They have tons of fun flavors and even though they say a “woman’s bar” men can eat them too.. its just marketing and they have more vitamin B and folic acid in them.. whoooo what a difference right? hahha
Downside: lower in fats (which depending on your goals isn’t really a downside) and higher in sugar.
My favs:
 LOOOVVVEEE Quest bars they are probably my favorite when it comes to what they actually are. 20g protein low carb and a good amount of fat. That being said I don’t eat them all the time, they are not ment to be eaten as a meal replacement either so try to get your nutrition through actual food, your body will thank you for it!
Also love kind bars, kind bars are more of breakfast bar to me since they are more of a “granola” type of bar.
… I pretty much love all these bars hahha. I didn’t post any of the bad ones =)
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Clean Eating 101 – Its a Lifestyle not a Diet!

English: Healthy eating pyramid similar to tha...

English: Healthy eating pyramid similar to that of the Department of Nutrition, Harvard School of Public Health. Temporary image as original is non-commercial use only. If you have a better image please replace this. Thanks. (Photo credit: Wikipedia)

So some of you might not know what I mean when I speak of “clean eating”, so here I’m going to kind of go through what it entails and what it all means to “eat a clean diet”. (basically my diet- give or take some cheats here and their =))

What is Clean Eating??

  • Clean Eating is based off of eating whole and natural foods. It cuts out all processes man made products for the most part and focuses eating mainly things that come from the Earth to feed your body. (Nuts, Fruit, Veggies, Lean cuts of meat, and Legumes). It gives your optimal nutrition to function property and when done correctly can leave your feeling amazing!
  • Realistically there really isn’t fitness or weight loss goals that can be achieved without it. Its the basics of most nutrition and diets (with out cutting out natural sources) and it doesn’t leave you feeling deprived or hungry.
  • Feeling health, being healthy and loosing weight or maintaining a good weight is mainly based around nutrition. People seem to think that weight loss ideally comes from working out and spending hours at the gym, yes it does help but nutrition is about 80% of the battle, whereas, fitness and physical activity is 20%

clean eat1

What are the basic Principles?

  • Avoid all processed food. Whole grain bread and natural cheeses are ok, its the stuff with 80 ingredients that you cant even pronounce.
  • Eat Whole Foods. Things that haven’t been messed with like veggies, fruits, grass-fed meats, natural nut butters and milk, and unsalted and processed nuts and seeds. Herbs and Spices will become your best friend, so will natural oils.
  • Get used to cooking your own food! This way you know what’s in it, how it was prepared and you don’t have to second guess whether or not its healthy or not. Makes it SO much easier! Pre-made meals does not count as “clean eating” even if its a lean cuisine meal haha.
  • Eliminate the sugar! sugar and fake sugar really isn’t good for us. You will use very little natural sugars in  this diet because you wont need them! (stevia, honey and agave nectar are some you can use)
  • Include Protein, Carbohydrate and fat within every meal- Your diet will mainly consist of lean meats, a healthy starch (such as a sweet potatoes or brown rice), a ton of veggies and fruit here and there. You’ll fell more satisfied with this way of eating because you will be eating for optimum nutrition. You’re giving your body what it needs and once you get past the food addictions (things like craving sugar and bad carbs) you wont really have any trouble eating this way for the rest of your life.
  • Eating 6 smaller meals a day! – eating 6 smaller meals revs up your metabolism because your constantly giving it healthy foods, therefore its receiving its proper nutrition, but then again your pretty much eating every 3 hours so there is either no time to even get hungry or have your body “feel” hungry because you wont be going hors without eating.
  • Drinking Calories is a Big Fat NO- sugary drinks are obviously a no-go. Make water your first choice by far (if it get boring you can add fruits to it) but you can also have unsweetened tea, and coffee with little skin milk and stevia, low-fat milk, and nut milks.
  • Physical Activity becomes apart of your day- yes just like any other diet you read or see, you have to ideally get moving. No it doesn’t have to be 3 hours at the gym everyday but even a walk around the block is better than nothing.

clean eat2

What to Expect from Eating Clean:

  • More energy and alertness
  • Clearer skin, whiter eyes, and stronger hair and nails
  • Provides a natural detox
  • Weight loss (if there is weight to loose)
  • Leaner body
  • Motivation and a sped up metabolism
  • Feeling more healthy all around and more happy as well.

clean eat

How to Read Nutrition Labels

So reading nutrition labels can be scary, its ok to admit it. Half the time all I see when I pick up a product I have never heard of it looks like “kjsdkfbsjdfbosb” is in it… sometimes I can pick out what I think that could possibly be and other times I don’t even try because its obviously something insane!

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Here are some of the things that are a basic that I think everyone should know just in general but also know to kind of look out for when purchasing foods for themselves and family. I’m going to give your the basics of what everything means as well! =)

** Basic things I check is first what’s in it? How many ingredients are in it ? Carbs, protein, sugar and then calories… ***

  1. What’s the serving size? (go look at the serving size of your saltines, I bet its around 3-4 crackers. Do you eat that many.. honestly? No you eat like 10. Been there done that! Make sure you look at the serving size, say the labels says 4 crackers and that there are 3g sugar in 2 crackers (that means there are 15 g sugar in those 10 crackers). This goes for calories and everything else too, not just sugar. Keeps you eating the right proportions is knowing the serving sizes to begin with! =)
  2. Ingredients: They are labeled in order of quantity and volume, meaning that if sugar is like the second thing on the list don’t bring it home! The higher up whatever ingredient is in the list, the more the product contains of it and the lower the ingredient on the list the least of it. Watch out of hidden words like “dextrose, glucose High fructose Corn Syrup, Syrups, Aspartame.” These are still sugars you want to avoid. They put these ingredients as different names in hope of people not knowing what they are so they will buy more of it. Even when looking at the actual grams of sugar it contains, they don’t split it up and say where the sugar is coming from (like fructose comes naturally through fruit) So be sure to look at the actual ingredient list and know where your “sugar” form is coming from. Not all sugars are bad, its the syrups and fake sugars to watch out for!
  3. Calorie Count- How many calories does it contain per serving? This is where people can get confused when it comes to nutrition. Usually people just look and see if it contains a lot of calories or not, not even looking at the nutrients. In example something that contains a high amount of calories doesn’t necessarily mean its a bad food- it may contain a lot of nutrients. So don’t just look and see that it has 400 calories and then put it back onto the shelf, look and see where those calories may be coming from. Also don’t go after every food you can find that has little to no calories either. Just because it has 0 calories doesn’t mean its a healthy for you option. There are lots of things (unless its like fruits and veggies) contain 0 calories that have a million ingredients and fake sugar galore!!! Quality Vs. Quantity is a good example here.
  4. Where are your Vitamins, Minerals and Nutrients at? – (DV) Daily Value is considered ideal and most sufficient when it comes to a basic diet. If it contains anywhere from 10-15% of your DV, its usually a better choice! The higher the better! You need all those nutrients to sustain energy, and keep your metabolism up and running good!!
  5. Sodium -When you’ve had too much sodium it raises your blood pressure. Also some foods have more than 3,000 milligrams alone in one serving when your daily amount is 2,300 (which I still think is too high personally- I would shoot for no more than 1500 ). The way I look at it too, the more sodium usually means its highly processed and should ideally stay away from. Things like frozen premade dinners have around 800 or more….. where as a green bell pepper has 4mg pepper.
  6. Carbohydrate- Here’s something tricky when reading carbohydrate on the label, it also includes complex carbs, fiber and sugar… I know how annoying?! So ideally shot for around 150-300 carbs a day at MOST! (keep in mind, depending on your level of physical activity could very with this and what kind of a diet your on as well. ) Some people go to extremes and do very low carb diets (which I’m not a huge fan of- because your body uses carbs as fuel) *note: I mean you should eat “good carbs and not “bad carbs” when I state that you should eat them. Some examples of good carbs include: Fruit, Veggies, 100% Whole Grains.. Bad carbs include: Refined grains and sweets with way too much sugar or fake sugar.
  7. Protein –  Depends on if your trying to build muscle, but usually shoot for around 40-50g a day. 35% of your calories should come from a clean protein source.
  8. What Kinds of Fats? – There are many types of fat and not all fat is bad for you. Your body needs fat to survive and function properly. The ideal type of fat is (Unsaturated fat), your usually clear if it doesn’t contain too much and/or (monounsaturated fat and polyunsaturated fats) These come from oils and other foods like olives, avocado, nuts, seeds and natural butter spreads (like almond butter or peanut butter) and fish . The ones you want to stay away from are the… (trans fat and saturated fats) If your food contains lots of this type of fat, just put it back and don’t even try to justify it. Its not healthy and not worth it! This usually comes from animal sources whether that be from the animal meat itself or something that comes from the animal, like dairy or eggs.
  9. Fiber- Always look for high fiber in anything, not if your eating enough veggies and fruits (which you know if you are because you will be eating them all the time..right?! ) then you don’t really need to worry about getting enough fiber, but always good to look for (shoot fore 3g or more)
  10. Sugar- The lower the better, but make sure your making sure there is “fake sugar” in it because that even worse! Shoot for natural sugars from things like fruit, veggies and some whole grains rather than the sugars in pre-packaged and processed foods. Your tummy will thank you! Try not to consume more than 30g sugars a day (Which is still kinda high)

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label6

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 =)

imagesCASSSK94 imagesCA20LM6L

untitledarby

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.

untitledkjhih

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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untitledtaco

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)

imagesCAG8WPHBimagesCASRSF8Q

 untitledburger

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

imagesCAKHDX90untitled,kkk

carls

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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 dq

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

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 mc

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

mcdmcde

sub

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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ljojoj

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

chickchick

domdomi

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

 jak

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

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

jack

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

beg

kfc

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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long

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

longh

chip

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

chip1chip2chip3

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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