Hot Off the Bench Press

Archive for July 2010

Who says healthy has to be boring and bland? Try this Recipe and tell me what you think!

Ingredients

Salad:

  • 1 medium grapefruit
  • 8 thin slices fresh ginger
  • 1/4 cup extra-virgin olive oil
  • 3/4 cup quinoa
  • 1 1/2 cups water
  • 1/2 teaspoon kosher salt, plus additional for seasoning
  • 1 tablespoon white wine vinegar
  • 2 teaspoons honey
  • 1 small serrano or jalapeno chile, minced (with seeds for maximum heat)
  • 2 scallions (both white and green parts), minced
  • 2 tablespoons chopped fresh cilantro leaves
  • Freshly ground black pepper

Fish:

  • 1 1/2 pound skinless, center-cut salmon, cut into 2-inch cubes
  • Wooden skewers, soaked

Directions

Strip the peel from the grapefruit with a vegetable peeler, taking care not to include the bitter white pith. Warm the grapefruit peel, ginger, and olive oil in a small saucepan over medium heat. As soon as the oil starts to bubble, after about 2 minutes, remove from heat. Set the oil aside to steep for 30 minutes. Strain and reserve the oil.

Meanwhile, rinse the quinoa in a bowl and drain. Put the quinoa in a small saucepan with the water and 1/2 teaspoon salt. Boil over high heat, and then reduce heat to maintain a gentle simmer and cook, uncovered, for 15 minutes. Set aside off the heat, undisturbed, for 5 minutes. Transfer the quinoa to a bowl and fluff with a fork. Cool.

Segment the grapefruit over a bowl, reserving the segments and juice separately. Whisk 3 tablespoons of the grapefruit juice with the vinegar, honey, and salt to taste in a medium bowl. Gradually whisk in 3 tablespoons of the reserved grapefruit oil, starting with a few drops and then adding the rest in a stream to make a slightly thick dressing. Season with pepper to taste.

Toss quinoa with the dressing, chiles, scallions, and cilantro. Season with salt and pepper, to taste.

Preheat a stovetop or outdoor grill to high heat. Thread the salmon cubes onto the skewers. Brush with the remaining 1 tablespoon grapefruit oil, and season with salt and pepper. Grill the skewers, turning as each side browns but the salmon is still moist, about 3 minutes.

Toss the grapefruit segment into the salad, divide among 4 plates, and top with the salmon kebobs. Serve warm or at room temperature.

Copyright 2004 Television Food Network, G.P. All rights reserved.

Have you ever just been in the “Mood for Fast Food”? It happens, especially since we live in a Fast Food society and almost all of us have been exposed to this type of eating as children. I remember when I was little McDonalds was considered a treat for “good behavior”. Happy Meals were a childs favorite treat. Oh, and lets not forget going to Burger King and getting the Crown… I don’t quite remember going there for the food as much as for the crown.

Unfortunately we have been trained to think that eating fast food is “treating” ourselves, which would be perfectly fine if as a society we were known for making healthy eating choices. Since we are not, we have developed a lifestyle of “treating” ourselves so often that the actually “treat” to our bodies is when we decide to eat carrots instead of fries, apples instead of apple pie. Catch my drift?

Listen we have all eaten our share of fast food, and if in fact you do decide to indulge yourselves make sure you know exactly what you are eating. Especially if you are in the process of losing weight.

Below I have listed the “Best Sandwiches/Items” you can eat from a fast food restaurants. It’ll serve as a reference for you when you are in the Mood for Fast Food!

**NOTE** The sodium tends to high in almost all fast food choices, so please keep that in mind if you are on a restricted/limited sodium diet.

McDonalds   

 

Item Calories Total fat (g) % cals from fat Sat. fat (g) Cholesterol (mg) Sodium (mg) Fiber (g)
Best Sandwiches:
Hamburger 260 9 31% 3.5 30 530 1
Cheeseburger 310 12 35% 6 40 740 1
Chicken McGrill 400 16 36% 3 70 1,010 3
Filet-O-Fish (no tartar sauce) 310 9 26% 2.5 30 520 1
Egg McMuffin 290 11 34% 4.5 235 850 2
McVeggie Burger* 350 8 20% 2 0 1,200 8
*Available only in New York and California.
Best Desserts:
Fruit ‘n Yogurt Parfait (with granola) 160 2 11% 1 5 85 <1
Vanilla Reduced-Fat Ice Cream Cone 150 3.5 21% 2 15 60 0
Apple Dippers 35 0 0 0 0 0 0
Best Salads*:
Grilled Chicken Bacon Ranch Salad 240 9 34% 4 85 940 3
Grilled Chicken Caesar Salad 200 6 27% 3 70 820 3
Grilled Chicken California Cobb Salad 270 11 36% 5 145 1,060 3
California Cobb Salad (no chicken) 150 9 54% 4.5 85 410 3

*Totals do not include dressing; for 1/2 packet of Low-Fat Balsamic Vinaigrette, add 20 calories, 1.5 g fat, 0 g saturated fat and fiber, 0 mg cholesterol, and 375 mg sodium to each total. 

 Note: The best sauces at McDonalds are:   
 
 

 

 
 
 

 

  •  Ketchup, with 10 calories and 0 gram fat, 100 milligrams sodium per package
  • Barbeque sauce, with 45 calories, 0 gram fat, 260 milligrams sodium per package
  • Hot Mustard sauce, with 50 calories, 2 grams fat, 260 milligrams sodium per package

Burger King

 

Item

Calories

Fats

Carbs

Protein

Croissan’Wich Egg & Cheese

310

16

27

12

BK Breakfast Shots

270

17

18

13

Item

Calories

Fats

Carbs

Protein

Whopper Jr. w/o Mayo

290

12

31

16

Double Hamburger

420

22

30

26

Item

Calories

Fats

Carbs

Protein

Tendergrill w/o Mayo

380

9

51

25

4 Piece Chicken Tenders

180

11

13

9

Item

Calories

Fats

Carbs

Protein

BK Veggie Burger w/o Mayo

340

8

49

23

Tendergrill Chicken Garden Salad

210

7

8

29

 
 

 

  Wendy’s

 

 

Item Calories Total fat (g) % cals from fat Sat. fat (g) Cholesterol (mg) Sodium (mg) Fiber (g)
Best Sandwiches and Entrees:
Plain potato with a small chili 470 6 11% 2.5 35 805 12
Sour cream and chive potato 330 5 14% 3.5 20 40 7
Jr. Hamburger 280 9 29% 3.5 30 600 1
Jr. Cheeseburger 320 13 37% 6 40 810 1
Ultimate Chicken Grill sandwich 370 7 17% 1.5 75 1,230 2
Home-style Chicken sandwich with ketchup instead of creamy tangy sauce 480 15 28% 3 50 1,320 2
Hamburger Kids’ Meal, with Mandarin oranges and diet soft drink 360 9 23% 3.5 30 630 3
Best Salads:
Fruit Bowl 220 1 4% .5 <5 85 3
Mandarin Chicken salad, with 1/2 pack low-fat honey mustard dressing 191 4.5 21% 1 50 910 3
Mandarin Chicken salad, with crispy noodles and low-fat honey mustard dressing 370 8 19% 2 50 1,250 4
Taco Supremo Salad with salsa (no chips or sour cream) 390 16 37% 8 65 1,530 9
Best Dessert:
Jr. Frosty (6 oz.) 160 4 23% 2.5 15 75 0
 
 

 

Chicken Strips vs. Nuggets
Do chicken strips beat nuggets in grams of fat and calories? When you compare them ounce for ounce, home-style strips have a lower percentage of calories from fat, as well as fewer calories and total grams of fat. Ten nuggets equal three chicken strips, by weight. Chicken strips have 39% calories from fat, while nuggets have 57% calories from fat.

Taco Bell

 

Item
Calories
Total fat (g)
% cals from fat
Sat. fat (g)
Cholesterol (mg)
Sodium (mg)
Fiber (g)
Best Entrees:
Beef soft taco
210
10
43%
4
25
620
1
Chicken soft taco
190
6
21%
2.5
30
350
<1
Grilled steak soft taco, no sauce
190
7
33%
3
25
550
1
Bean burrito
370
10
24%
3.5
10
1,200
8
Tostada
250
10
36%
4
15
710
7
“Fresco Style” options
(order the following items “fresco style”):
Grilled steak soft taco
170
5
26%
1.5
15
560
2
Baja-Chicken Gordita
230
6
23%
1
25
570
2
Baja-Beef Gordita
250
9
32%
3
20
640
4
Chicken Burrito Supreme
350
8
21%
2
25
1,270
6
Chicken Enchirito
250
5
18%
1.5
25
1,230
5
Steak Enchirito
250
7
25%
2
15
1,220
6
Tostada
200
6
27%
1
0
670
8
 
 

 

Most fast food choices will be higher in sodium, so keep that in mind if you are on a restricted/limited sodium diet.

Make wise decisions if in fact you plan to eat out during the week. If you make a decision to eat fast food, don’t feel guilty about it. Just do your best to make the best/healthiest decision possible. If you don’t make the best choice, but rather the best tasting choice, that’s okay to. There is no judgement here so don’t feel bad. One step at a time remember??

As always, it is my goal to help you “Live Better & Live Longer”!

~ Shay

(The information obtained in this post was taken from a WeBMD Article entitled “Fast Food that won’t Supersize You” & BodyBuilding.com (http://www.bodybuilding.com/fun/burger_king_fast_food_items.htm)

 

 

Most “On-the-Go” professionals are notorious for skipping breakfast. From the moment they wake up they are off and running; planning the next business deal, working on the next dispostion, meeting a new client, treating the next patient. Sad thing is, most of them are fully exhausted by the end of the night, but have to get up and do the same thing the next day. Whether you are a Lawyer, Doctor, Entrepreneur, Nurse, Real Estate agent or any other profession that demands long hours and busy days you need to make sure you give your body what it needs sustain itself. Here are some tips I believe will help keep your body fueled, so that you will be able to complete your “busy” work day with energy to spare.

#1 Start off the day with Breakfast!

Breakfast is SO important for a number of reasons, but let’s just deal with two for now. Your body needs energy for EVERYTHING you do throughout the day, from walking to talking, writing, sitting, standing and even driving.  You exert energy every time you move and if you have no energy to exert it’s no wonder you are completely zapped at the end of the day. Breakfast is the first source of energy you give to your body in the morning. Energy going in equals energy going out! Breakfast kick starts your metabolism, which is basically the way your body processes the body’s energy. Everything you eat whether good or bad is metabolized and used for energy or stored as fat. When you don’t eat enough or often enough throughout the day your body begins to store what little you do eat as fat. This stored fat can be used as energy but it takes a lot longer for the body to process, 6 hours actually. So think about this, you have to work an 8 hour shift  but you failed to eat breakfast, so now your body has to process stored fat for energy. This energy won’t even available for your body to use until 2 hours before you go home from work! Which brings me to my next point, when you consume breakfast in the morning your body sends signals to your brain that tells your brain that it doesn’t have to use fat as an energy source AND that it doesn’t have to store fat in the body at all that day.

It’s time to Re-Think Breakfast!

Most people don’t eat breakfast at all.  It’s usually because they don’t think they have the time, but you do have the time to get in a nutritious and filling breakfast. Breakfast doesn’t have to be complex! We’ve gotten so BIG minded as a society that we forget the power of small things.  Remember that phrase “Big things come in small packages”?, well this is absolutely true for breakfast. One of the best ways for getting a nutritious breakfast in is making a smoothie. You can make it as big as you want or as small as you want! It’s take about 5 minutes in a blender, a few SIMPLE ingredients and cup! That’s not difficult. Especially if you wake up and brew a cup of coffee in the morning!

Smoothies are the fastest breakfast you can consume! Faster then hopping in the line and McDonalds or Burger King, and definitely better for you! You can add all sorts of yummy things to your smoothie once you know the basic building block of a smoothie. Juice or milk (I use almond milk) and frozen or fresh fruit (or a combination of frozen and fresh)! Simple enough right?The options with smoothies are limitless. You can use every fruit you can think of.  Use a protein powder to help give those muscles the animos needed to support movement. If you want to get full enough to last til lunch time try adding some organic/all natural granola, or oatmeal, peanut butter or  fresh nuts. Blend that with a little frozen strawberrys some milk and a teaspoon of turbinado (pure cane sugar).

Other Quick Breakfast Options

  • Oatmeal: It’s quick and easy, and just like a smoothie you can add things to oatmeal. Fresh fruit, dried fruit, peanut butter! So get creative!
  • Scrambled Eggs: Another quick and easy option that you can also ADD things to. You can pre slice veggies like onions, peppers, broccoli, spinach, tomato, mushrooms and store them in a plastic storage bag together or seperate and then add them to eggs in the morning and scramble. Pair it with a piece of 100% whole wheat/grain toast.
  • Fruit Salad: Again you can pre slice fruit in advanced and mix and match them as you like. If you want to make it interesting, sprinkle a little granola on top to give it some crunch.

For a larger breakfast that is STILL quick and easy pair any of these together: A smoothie with scrambled eggs, or oatmeal with a fruit salad! Whatever you do, don’t skip breakfast! No more excuses.

#2 Keep small snacks in your car, purse or desk drawer!

One of the best things you can do for yourself is keep snacks on hand! Fruit (fresh or dried), nuts, granola, cheese, yogurt. All hand held snacks and all things you can take on the go with you. Another good in between meal snack is hummus or salsa. Paired with whole wheat tortillas or pita and you have a healthy filling snack.  The more “readily” available you have good sources of energy the less likey you will find yourself taking trips to the vending maching for “not so” good sources. Of course if you live in a hot state like I do, there is a  limit to what you can keep in your car, so keep that in mind.

The more small snacks you eat throughout the day the smaller the chance of you “over eating” at dinner. So make an effort to snack smart!

AND LAST BUT, DEFINTELY JUST IMPORTANT!! (drum roll please)

# 3   Take at least 1 PLANNED day a month to do NOTHING!!

Yes, I said nothing!! “… and on the 7th day he rested.”  Arguably the  GREATEST thing you can do for your body at times is ABSOLUTELY nothing! And what I mean when I say nothing is well… NOTHING!! Nothing that causes you to stress, nothing that causes you anxiety, nothing that causes you to not be relaxed!! Every now and again you need those days where you lounge around in your pajamas, reading a book, contimplating whether or not to shower! It helps your body recover from all the stresses (mental, emotional and physical) you encounter on a daily basis. So seriously, take some real “me” time. You’ll thank yourself later.

Helping you “Live Better & Live Longer”

Shay ~



  • None
  • angelaostafichuk: It's so scary! Obesity is becoming a "BIG" problem! We are on the movement of eat less, eat better : ) It gets harder though when you get older...
  • sheletialatrice: Thank you, I appreciate the feedback.
  • TaQuinda Johnson: This is awesome! I will never look at cleaning the same :)