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Posts Tagged ‘Weight Loss

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)

 

 

For the Pass few months I have been working towards pursuing a career in the Health and Wellness industry, and I am proud to say that I have completed a few steps in the process. I have taken my Test for Aerobics Instructor & Certified Personal Trainer and passed with a 97%. I also joined a trillion dollar Health and Wellness company as a distributor and will be traveling over the great state of Texas as well as other states when invited, to teach people how to live longer healthier lives. My next step is to acquire my Certification as a Nutritionist and eventually say good bye to my 9-5!!

Taking care of yourself is SO important! I can’t even begin to stress just how important it is. As a Trainer, Health Consult and aspiring Nutritionist it is my mission to help people from all walks of life improve their quality of health.

There is a trend in the Health/Weight Loss industry, and that trend is “starting a diet/program/weight loss system, but not finishing!”. Often times the reason people don’t finish what they start is because the goal was to unrealistic for the amount of time they set out to achieve it!

Here are some things to remember when starting ANY Weight loss endeavor:

1. Make small lifestyle changes at a time: Don’t try and change your entire lifestyle in 7 days, or even 30 days for that matter. You’ve been developing your current habits your whole life. They won’t be broken over night, so be patient. When you make smaller changes at a time, you increase your chances of completing any program you start.

  • Example: If you are a person who eats a lot of sweets (sugars), replace your sweet cravings one craving at a time with a good sugar like the sugars found in fruits. Remember ONE CRAVING AT A TIME!!!

2. Increase your water intake: Water is a natural appetite suppressant, so drink plenty of it! The minimum every adult shoud be drinking is 64 ounces per day. Recent studies have shown that we should try and drink at least half our body weight, but start with the 64 ounces. It’s possible!

  • The average american drink 5 cups of coffee per day!! 5 cups!!! that’s 40 ounces of COFFEE!!!
  • Just like I stated above, make small changes. If you aren’t a water drinker you are probably not going to go from drinking no water to drinking 64 ounces everyday in a week. So again, make small changes at a time. Start off drinking 1-2 8 ounce cups before the close of your work day. Thats only 16 ounces in a 8 hour period!!!
  • Gradually increase as you and your body are ready! Try drinking a glass of water with you dinner BEFORE you drink juice or soda.

3. Find a 30-Day Meal Plan & Shopping List: Most often times Nutritionist/Doctors and other Wellness Professionals will have sample meal plans and a grocery list located somewhere on their website. Don’t think you have to start one from scratch, use the internet as a resource when you are first starting out! Let the Professionals do the work for you, and you focus on staying the course. I mean why not? They’ve already planned the meals and written out the grocery list. Doesn’t get any easier then that.

  • Most 30 day meal plans will be based on a specific daily Calorie intake so you may need to increase or decrease the amount of food based on your daily calorie needs.* A good meal plan & shopping list to help you get started can be found on http://www.50millionpounds.com. It was created by Dr. Ian Smith, he is most known for his role on Celebrity Fit Club.

4.Get an Accountability Partner: Yep, sometimes we need that extra push from a loved one or friend! Unfortunately when choosing an accountabilty partner most people choose someone on the same fitness level as them!! BIG MISTAKE!! You want to choose someone who is already PROVEN, someone who is beyond the phase you are in! Encouragment goes a long way so don’t be afraid to ask for it, or HELP when you need it.

5. Start a Work Out Plan: Now that you’ve started to make small changes in your eating habits and water intake, your body will begin to be able to handle the physical demands of a work out! So now is the time to start! Again don’t go at it alone! If you can’t afford a trainer/gym membership this is when you can call on your Accountability partner to help! Also, use the internet as a resource! The safest way to begin a at-home work out is to purchase a work out video, these are professionals who know the art of working out as well as the mechanics of the human body so let them teach you!

  • Just because a work out plan promises results in 30 days doesn’t mean you will have results in 30 days. Keep in mind everyone’s body is different.
  • If you haven’t worked out in a while or have never worked out, advance through the dvd slowly. So what if its a “Get Ripped in 4 Weeks” program, you have to assess your own ftiness level. Don’t be afraid to take it slow! You may just need to “Get Ripped in 12 Weeks” instead of 4! Again, we are making small changes over time.
  • ALWAYS seek the advice of your Medical Doctor before you start ANY work out program!

6. Create a Fitness Dream/Goal Board: This is one of the most effective MOTIVATIONAL things you can do for yourself. When you have the big picture up as a reminder, it’s less likely you’ll lose focus. So get to it! Remember, without a vision the people perish, but with a vision the people RUN!

7. Chart Your Progress in a Journal on a Notebook: This will keep you motivated as well! When you see progress, even little progress it helps to keep you on track. BE ON THE LOOK OUT FOR MOTIVATION KILLERS!! Even while charting, don’t let small changes or no change stifle you, you will have times when nothing changes on the outside. Your body is very complex, even though there may seem to be no physical change, trust me, there is internal change taking place!! So stay the course!!!

  • Do weekly “Mirror Motivation Moments”: stand in the mirror and look at your body, talk to yourself out loud about the changes you see, and the changes you want to see. Start loving yourself again.
  • Remind yourself just how capable you are of being in control of your body and your own health. After all, you are worth it!

8. Pick a realistic weight loss goal : Shows like Biggest Loser are awesome, I love them. However, they are COMPLETELY unrealistic for the average American. Those folks are on a show, secluded in a house away from family, friends and most weight effecting temptations, surrounded by trainers and doctors. YOU ARE NOT!! So don’t expect the same results! You don’t have a personal trainer & nutritionist and all of American cheering you on!

9. Get on a nutritional supplement plan that will compliment your weight loss goals. Nutritional supplements are a great asset when beginning a work out/life style change. Look for products that will naturally aid in the weight loss process! Organic, Herbal products that aren’t chemically altered or manufactured are what I STRONGLY recommend! It’s also best if you get them in powder or liquid form, this allows for faster absorbtion by the body without wasting any product.

  • If you have questions about how to get on a Supplement Plan or have any questions, I can help you. I advise you to seek the advice of a Wellness Professional such as a Trainer or Nutritionist so that they can help you maximize your weight loss.

10. Love yourself enough to live better: You’d be suprised how many people start a weight loss program to impress someone else! THAT’S ALMOST A GUARANTEE FOR FAILURE!!! The person you are trying to impress can be here today and gone tomorrow. You have to do this for you!! We spend way too much energy trying to impress people who don’t really like us!

  • Keep these things in mind always: Anything done in excess is NOT good for you, that includes sleeping, eating, drinking, and even WORKING OUT!!
  • Don’t overload yourself! Take it easy when you need to… Love yourself enough to know when to PUSH and when NOT TO PUSH!
  • Be honest with YOURSELF about your fitness level. If you can’t do it, then you can’t do it don’t feel guilty! As you continue making changes and working out your body will be able to handle a more intense work out. If you can do it… DO IT!! No Excuses!!

I pray that you all have a life full of Health Successes!! My goal it to help you “LIVE BETTER & LIVE LONGER!!



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  • 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 :)