Fast food...yes or no?

Of course it's best to stay away from fast food as much as possible, but we all know that there are times when it just can't be avoided.  If you find yourself needing to eat at a fast food restaurant, there are some better ones to choose.  If you find yourself at one of the less healthy establishments, there are some tips that will help you make the best choice you can. 

Choose these restaurants when eating fast food:

1. Subway - When eating at Subway, make sure to choose wheat break and load your sandwich up with all the great veges.  To cut calories, choose lean meats (turkey, ham, grilled chicken) and leave off the cheese and fatty sauces like mayo.  Choose apples as your side and you have a great meal!


2. Panera Bread - Make sure to choose whole grain bread when ordering a sandwich and when ordering soup stay away from the creamy soups.  They also offer great salads with healthy low calorie dressings. Choose an apple for your side and have water, plain coffee, or unsweet tea to drink.  Use the calories listed on their menu to help you make good choices!

3. Chipotle (yep, you read that right!) - Their ingredients are organic and locally grown!  You do want to stay away from the very large tortilla shell in the burrito and go light on the sour cream and cheese (or skip it all together). I love how they offer brown rice now for the bowl.  The salad is the best option, but a bowl loaded up with veges is a good choice as well!

4. Chick-filet - You may want to stay away from the chick-filet specialty sandwich since it's breaded, but choosing a grilled chicken breast on a whole wheat bun without mayo (add some mustard if you want) with lettuce and tomato is great choice.  They also serve some great salads.  Make sure to choose smartly with the dressing and only use a small amount.

5. Noodles and Company- Craving pasta?  This is a great choice!  They offer whole wheat pasta and lean organic meats.  They also provide a smaller portion of all their meals for an affordable price.  Choose wisely and you can satisfy your pasta craving without getting off track! 

* What if those 5 restaurants aren't available or the rest of the family wants to go some place else?  Here are some tips to get you through a meal at any fast food restaurant without killing your calorie budget in one meal!

Tips to follow at any fast food restaurant:

1. Stay away from anything fried - I think that's self explanatory.  Fried = high in calories and saturated fat!  

2. Say no to any sauces - Grilled chicken sandwiches are always a great choice, but always say no to any sauces that come on the sandwich.  You can always add mustard.  It has no calories!

3. Go green and have a salad - Salads can have way more calories than you think, so look at the ingredients before choosing the salad.  Choose salads that have a variety of vegetables and limited cheese, bacon, fried chicken, tortilla strips, or dried fruit.  Also make sure the dressing comes on the side, so you can control the amount you use.  Order a vinaigrette dressings and stay away from creamy ones.

4. Drink Water with you meal - Soda and sweet tea have a lot of calories and added sugar.  These drinks will also make you feel hungry longer and you will eat more than you should.  Water will actually help you feel full quicker and not add any extra calories to your meal.

5. Eat Mindfully - Pay attention to what you eat and savor each bite. Chew your food thoroughly and avoid eating on the run. Being mindful also means stopping before you are full. It takes time for your body to register that you have eaten. Mindful eating relaxes you, so you digest better, and makes you feel more satisfied.

* Don't feel guilty when you end up at a fast food restaurant.  You don't have to forget what you are working for and go crazy with fried food!  Think before you order and you will feel proud as you walk out the door and you didn't loose control!

Snacking, Good or Bad?

I seem to hear that questions all the time.  Should I or shouldn't I snack between meals.  The answer is snacking is great if you do it correctly!  It depends on what you are eating and when you are eating it.  Like I've mentioned before you want to eat every 3 to 4 hours, so it is likely that you will need 1 - 2 snacks a day depending on the times you eat your meals.  In my day, I eat 2 snacks.  One between breakfast and lunch and another between lunch and dinner.  I want to eat these snacks to keep my metabolism working all day long instead of allowing my body to go into starvation mode and hold onto my fat as fuel.

It may be hard to get out of that mindset of "Don't eat between meals," but do believe me that it's important to keep your body burning calories all day long.  Deciding the right things to eat for those snacks is the important part. 

You don't want to fill up on carbohydrates for these snacks.  They won't keep you full until your next meal.  They may even make you feel more hungry because they spike your insulin and keep you craving more of the same.  Instead of choosing your typical snacks of granola bars, crackers, chips, or even 100 calorie packs you should choose foods that are high in protein and fat.  These two nutrients keep you feeling full until your meal 3 - 4 hours later.  Eating between 150 - 200 calories is the perfect size snack.  Some of my favorites are almonds, cheese, a hard boiled egg, or apple with peanut or almond butter, or plain Greek yogurt with some fresh fruit and a pack of Truvia sweetner.  Eating a planned snack will also help you from binging on a treat in the work room or over eating at lunch because you are so hungry.

If you aren't used to eating snacks, I challenge you to give it a try and see how much better you feel!