LUNCH TIME...FAST FOOD HERE I COME!

It is almost lunch time and you forgot to pack your lunch…well, let’s face it, you would rather sleep in that extra 10 minutes instead of making a lunch…you want to eat healthy but how do you when your only options are the local fast food restaurants?  

First things first, I feel it is my obligation to tell you all that YOUR HEALTH is important today, tomorrow and EVERYDAY! Fast food contributes to an unhealthy weight and may be a cause for heart disease, cancer, diabites, strokes and even premature death. According to the American Heart Association, about 780,000 people each year suffer a new or a recurrent stroke. A few study’s have shown a correlation between number of fast food restaurants near one’s home to obesity, heart disease and even premature death. 

Now, it is inevitable we are going to eat out…and we are going to eat fast food. It is not inevitable that we will not make a change. Why? We still have the power to take control of what we eat when we are eating out! Let’s begin to educate ourselves and take that control! Let’s do it!!! Right here…right now!
Ok – I got a bit carried away there but that is just how I feel. I know we can all take care of ourselves even when we have temptations surrouding us. I guarantee, you will feel better, and continue to eat better knowing you have made a decision and commitment to do so.

Fast food = higher calories, higher fat, trans-fat, saturared fat, sodium and lower veggie, fruit and fiber intake

When looking at the menu whether it be standing in line, at the drive thru or at your desk getting ready to grab some lunch here are some guidelines to decrease the calories, fat and sodium intake and increase the veggie, fruit and fiber intake: 

1.  Choose grilled or broiled meat:
1. choose chicken instead of beef
2. When there is a side dish:
1. Fruit or veggie salad (subway has apples or yogurt)
2. Bring your own – veggies, nuts, yogurt, snack bar or see previous post for snack foodsthat can be side dishes.
3. When eating a salad DON’T DRENCH IT!!!
1. Use the dressings sparingly – ask for it on the side or if it’s in a packet, place the dressingon a side plate and dip into it.
2. Choose vinaigrette or reduced calorie dressing vs. creamy dressings (those are higher in fat & calories). Hey, if you like those creamy dressings, put it on a side dish.
4. Special Sauces:
1. Ask without it or ask for it on the side – they may actually contribute to half the fat of themeal
2. Try using catsup, mustard, marinara, or BBQ sauce instead (remember to use proportionatly)
5. Try it without the cheese!
6. Limit or eliminate putting additional salt
7. Whole grain bread
8. Avoid regular soda :
1. Try water with lemon, unsweetened tea or diet soda
9. PORTION CONTROL!
1. Most meals have enough for two people! Try to share with a friend OR put half in a togo bag for later or give it to a homeless individual you may pass on your way home…
10. PLAN AHEAD

Mexican food lovers (ahhhh…I love Mexican food) – remove the sour cream, cheese and rice (or ask for only a little bit). Go with a soft taco, black beans instead of refried beans, chicken instead of beef, whole wheat tortilla instead of refined white or go without the tortilla...some tortillas carry over 300 calories and 700 mg of sodium in just the tortilla!!

To give you an idea of how to save calories, fat, sodium, here is an example:

A single Extra Crispy Chicken breast at KFC has 440 calories, 27 grams of fat, and 970 mg of sodium. A healthier choice is the drumstick, which has 160 calories, 10 grams of fat, and 370 mg of sodium. Alternatively, if you like the breast meat, take off the skin and it becomes a healthy choice at 140 calories, 2 grams of fat, and 520 mg of sodium.

There are website’s online which give you healthy options when eating out. I found this website to be my favorite as it gives a list of healthy options to choose from for restaurants and fast food chains in your area! http://www.healthydiningfinder.com/ ...did I mention it also ask what price range you want to be in?  

Sources:

Http://www.webmd.com/diet/features/the-fast-food-diet?page=2
http://www.webmd.com/food-recipes/features/21-healthier-fast-food-meals 
http://helpguide.org/life/fast_food_nutrition.htm
http://www.webmd.com/stroke/news/20090219/stroke-risk-fast-food
http://www.fastfoodbook.com/ffg.html#intro - I have not read this book but it is a great idea if you want to have a resource in the car if planning ahead was not there.

WOW!!! I didn't know this about Honey!!!

This post took me a bit longer because there was so much I didn’t know about this sweetness called honey!

A few facts and benefits of Honey:

1. It is composed primarily of carbohydrates and water
2. It contains traces of vitamins and minerals: niacin, riboflavin, pantothenic acid, calcium, copper, iron, magnesium, manganese, phosphorus, potassium and zinc.
3. Contains antioxidant compounds - generally, darker honeys have higher antioxidant content than lighter honeys
4. It has antimicrobial properties - helping in the fight against growth of bacteria and microorganisms! Adios sour throat, cough and cold! Oh and don’t forget constipation and diarrhea!
5. It is used as an antibacterial treatment when antibiotics and antiseptics are ineffective! Say what???? The antibacterial properties help reduce inflammation and promote healing of a wound

A few forms of honey?

Liquid Honey – This is the most common form. It is pasteurized to commercialize it. This results in reduction in the vitamins, minerals and benefits above.

Cream Honey – This is a whipped honey that is smooth and spreadable, similar to butter. It is pasteurized.

Comb Honey – This is the honey that is straight from the comb, actually, if you find it in liquid form, you will see some comb inside the container. This is the best, most organic you can find with the most nutrients out of all three but difficult to find.

Watch out!

The honey you find on the shelf at your grocery store most likely will be a honey that has been pasteurized and commercialized. Although these still contain vitamins, minerals and the benefits listed above, it is not the amount you will receive from unpasteurized honey.

Henry’s, Whole Foods, your local farmers market and SOMETIMES your standard grocery store will have it. If you are looking for the unpasteurized form, you may see a brand that says “raw honey.” Remember, there is no set requirement to use the word “raw” soooo...you need to make sure it says unpasteurized (similar to the statement “wheat bread” when it is not 100% whole wheat bread).

What do I eat it with?

1.  Coffee or Tea as honey is a natural sweetener!
2. Spread on whole wheat bread instead of butter!!!
3. Drizzle on your pancakes, yogurt, ice cream or CORN FLAKES!
4. Check out the website below regarding some recipes!!

 Is there a limit to how much I can have?

MODERATION! Although I don’t have a specific number for you…I will tell you that there are 64 calories in one tablespoon of honey…just be wise!!

I think the next step is to hit up the grocery store and purchase some raw honey or at least standard honey to incorporate with your everyday meals! I currently incorporate it in my greek yogurt but tomorrow I think I will try it over my cereal and maybe in my coffee!! Don’t forget when you are feeling ill…how about a tablespoon of honey OR hot tea with honey!!

Sources

http://www.benefits-of-honey.com/honey-recipes.htm
http://www.benefits-of-honey.com/honey-bees.html
http://www.webmd.com/cold-and-flu/news/20080922/humble-honey-kills-bacteria

http://itotd.com/articles/218/honey-as-medicine/

http://74.6.146.127/search/cache?ei=UTF-8&p=antimicrobial+honey&fr=slv8-msgr&u=dermnetnz.org/treatments/honey.html&w=antimicrobial+%22anti+microbial%22+honey+honeys&d=ZcCVsu_EUn96&icp=1&.intl=us&sig=tgzifmzgV.3rrYlR4s6iTQ-- 

Hey You! Want to reduce YOUR calorie intake while feeling fuller longer?

Here are some tips that will help YOU…YES, YOU!

1. LOW CALORIE DENSE FOODS: Calorie density is the number of calories per gram of food.

A low calorie dense food helps you stay fuller longer because it contains more water, which increases weight and volume but not calories! Yah!

How to determine if a food has low calorie density? Well, when you are at the grocery store and find a product to buy, look at the nutrition facts. Find the number of calories per serving then divide that into the number of total grams per serving (this number is located at the top of the nutrition label, right of the Serving Size). For example:

• Standard Nacho Cheese Doritos snack bag: 250 calories per 49.6 grams = 5.04
• Apple: 52 calories per 100 grams of apple = 0.52 calories

Examples:

1. Leafy greens: mixed salad greens
2. Broth-based soups
3. Fruits: watermelon, grapefruit, oranges, peaches, strawberries
4. Veggies: non-starchy vegetables like asparagus, broccoli, carrots, cauliflower, celery, cucumbers, tomatoes

Generally speaking, here is how researches have categorized it:

• Very Low Caloric Density = 0.0 to 0.7
• Low to Moderate Caloric Density = 0.8 to 1.5
• Moderate to High Caloric Density = 1.6 to 3.0
• Very High Caloric Density = 3.1 and up

2. PROTEIN: Try to include protein with every meal

1. Lean meats: try chicken or fish instead of beef
2. Beans: kidney and white beans
3. Eggs
4. Greek Yogurt
5. Nuts – almonds, walnuts, hazelnuts, soybean nuts

3. FIBER: Eat at least 25-35 grams a day!

How does Fiber keep you fuller longer? Fiber stays in your stomach longer, slowing down your digestion keeping you fuller longer. It also, moves fat through digestive system faster so less is absorbed. OH AND EVEN BETTER…it reduces the risk of peaks and valleys in blood sugar levels that cause those cravings we all are familiar with (i.e. potato chips, ice cream etc)!!!

If you are looking for fiber enriched food?

1. Meat and dairy products DO NOT contain fiber
2. Refined grains have MOST of their fiber removed: white rice, white bread, cream of wheat, sugary breakfast
3. Whole grains and natural foods are what you are looking for!!
1. Veggies (peas, cabbage, carrots, brussels sprouts)
2. Fruits (citrus fruits, strawberries, apples)
3. Brown rice
4. Beans
5. Whole grain cereal
6. Whole wheat pasta
7. Nuts (almonds, walnuts, hazelnuts, soybean nuts, chestnuts)

OK - TIME TO FEEL FULL!!!

Sources
http://www.americanheart.org/presenter.jhtml?identifier=4574
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=673
http://www.caring4cancer.com/go/cancer/nutrition/questions/what-is-caloric-density.htm
http://www.webmd.com/diet/features/5-food-synergy-secrets-for-weight-loss?page=2

Today is the day....for some FITNESS adjustments!!!!

Quick adjustment to your thoughts and hopefully your activity level!!!!

1. Body Fat reduction CAN ONLY take place when more calories are burned than consumed!

• Don’t do it…don’t say it “Well, I did a 5 mile walk today and did some gardening so I totally can have that extra cheese and sauce.” Try to keep up the exercise…a small portion a day mentally and physically go along way.

2. Definition of Exercise: REVISE IT. It can be a variety of activities, not just running or hitting up that cardio machine. Examples are:

• Sports
• Gardening
• Riding a bike
• Dancing - ever heard of Zumba?
• Cleaning - if you enjoy that :-)
• Playing with your dog or cat
• Committing to parking your car a bit farther from the office or the shopping center
• 
  
  Even taking a break at work to take a walk!!!

 P.S. Yes, get up from your computer at work, walk down the stairs, and go outside…just walk around the parking lot a few times AND to make it easier… leave shoes at work, bring a friend down to chat and release some stress…breath in that fresh air.

3. Whether you are looking to lose weight or not, an increase in your activity level will:

• Give you a feeling of empowerment and well-being
• Relieve stress
• Increase YOUR energy and stamina
• Increase overall health

Gosh darn it, you know you will feel better – I don’t have to tell you this (although I already did)

So, why the hell not start planning. Even better…when you are about to sit on the couch for some TV or to surf the web, turn around, go outside and take a 5 minutes walk (I bet you will end up taking a 10 minute walk)!

Sources 

* NASM Essentials of Personal Fitness Training

**Suite 101

To be Frozen or not to be Frozen

My dad recently asked me if frozen foods are healthy…I remember reading somewhere they are high in sodium and have tons of preservatives but to make sure I went on a research via the Internet!!!!

Ok – Here is what I have gathered from my research:

Yes, many frozen foods are high in sodium but there are some that are OK. Also, most frozen foods don't have preservatives (because freezing prevents spoilage) BUT I LEARNED MORE!!!

Frozen fruits and veggies hold the same amount of nutritional value as fresh fruits and veggies. Research has found that frozen foods may hold the nutritional value LONGER* but make sure you thaw them before you use them…try not to zap them in the microwave :-)

Now, here are some bullet points and yes, I will require you to look at the nutritional label…awe the simple things in life!

-Calorie Count: Look for one that is around 300-400 calories BUT you need to incorporate an additional side – salad, veggies, brown rice OR greek yogurt with fruit.  By doing this it should leave you fuller longer (you don’t want to be hungry an hour later right?!??!)

-Sodium - less than 800 milligrams**

-Fat – Look for no more than 30% of the calorie intake and no more than 4 grams of saturated fat***

-Fiber – At least 3-5 grams of Fiber***

-Avoid: Those frozen veggies or entrees with sauces or gravies (maybe you have a sauce at home you can add too it…but portion control !!!)

A few frozen food entrees with some of these characteristics are: healthy choice, lean cuisine and Kashi NOT hungryman*

Go ahead…print this out…take it to the grocery store this weekend…try it…I dare you :-)

Here are a few websites that provide some frozen foods options:

http://www.goodhousekeeping.com/top-12-healthy-frozen-dinners-577092?click=main_sr

http://www.mamashealth.com/nutrition/lowcalfroz.asp

Sources:
*Building Nutrition
**eHow
***Good Housekeeping