Jul 182012

Eat Healthy at the Salad Bar

I love salads and eating at the salad bar especially in the spring and summer with all the fresh fruits & veggies that are in season.  It is such an easy way to get your recommended daily servings; vegetables 3 to 5 per day and fruit 2 to 4 per day.  When you are at the salad bar make sure you know what you are eating! Check out the statistics below, so you can make your salad the healthiest possible!

Best Picks:

Fats (g) Calories
Beets .5 5
Carrots .5 12
Chickpeas 1.5 91
Mushrooms .5 11
Parmesan Cheese 3.5 54
Ranch Dressing (low fat) 5 64
Romaine Lettuce .5 5
Tomatoes .5 4

Worst Picks:

Fats (g) Calories
Bacon Bits 12 154
Cheddar Cheese 9 114
Coleslaw 3 42
Croutons 5 132
Feta Cheese 6 78
Guacamole 11 110
Macaroni Salad 7 104
Ranch Dressing (full fat) 15 140
Tuna Salad 29 160
Sunflower Seeds 9 103


Be Fit! Be Healthy! Be Happy!

May 302012

It is hard to believe that it is Memorial Day; school is just about finished for the year, soon we will be attending graduation parties, weddings, family reunions, picnics & BBQ’s. However; good times, fun times and party times can turn into challenging times for keeping your fitness routine on track! Before summer actually starts I though I would put together a list of some easy tips and tricks that many of my clients, colleagues and people just like you use to stay on their fitness track in the summer months! Check them out so you are prepared and ready for a fun, healthy summer!

  1. Make Exercise a Fun, Family Event. When you can not make it to the gym get the kids involved in your fitness routine, walk, bike, jog or run in the park; pick a child friendly sport; throw a Frisbee; play catch! Use your imagination, the possibilities are endless!
  2. Eat Fresh and Local. Fresh fruits and veggies are just coming in season, be sure to check out one of the local growers markets in your area. Dip fresh fruit in yogurt for a tasty snack. Fresh veggies are great raw, steamed, grilled or on kabobs!
  3. Easy Meals. Keep healthy summer time recipes and their ingredients on hand so it is easy to whip up a meal when you are tempted to get take-out or fast food.
  4. Picnic Survival. A Couple of my favorite tips; always eat before you attend a party. Umbrella drinks can contain a ton a calories; opt for a lighter beverage such as a light beer or white wine. As far as appetizers, when possible stick to fresh fruit and veggies but know what is in the dip! And of course Portion Control!
  5. Vacation Time. Keep your vacation as active as possible; walk, swim, snorkel, play tennis or golf! When possible get a hotel with some sort of fitness facility, but when that is not an option, body weight exercises are fantastic – jumping jacks, push ups, squats & crunches to name a few! A couple more of my on the road secrets are; always take the steps and get to know the city you are visiting by foot!

Do you have a favorite strategy for staying fit and healthy in the summer? We would love to hear it, please send us a comment in the ‘Leave a Reply’ section below!

Be Fit, Be Healthy, Be Happy! ~Tanya

May 172012

Whether you are on vacation, traveling for business or just enjoying a meal out with family or friends; if you are not careful restaurant meals can sabotage your healthy eating and dieting efforts. We have all been told to pay attention to portion sizes, chose an appetizer as your entrée, take half of your meal home or split it with a friend but here are 10 other easy solutions to eat healthy and enjoy your meal, when you are dining out.

1.  When possible chose a restaurant that features healthy options such as; low-fat, low-cholesterol or heart healthy selections. Check the menu online and plan your meal ahead of time so you are not tempted with unhealthier options when you arrive.

2.  Always avoid buffets and ‘all you can eat’ specials.

3.  Avoid temptation, by asking that the bread, chips, peanuts or pretzels be removed from your table.

4.  Select entries that are steamed, poached, roasted or baked in their own juices.  Avoid foods that are described as; fried, pan fried or roasted, au gratin, braised, buttered, creamed, sautéed or escalloped.

5.  Always ask your server if you are not sure how a meal is prepared and if you can substitute a starchy side for a healthier option, such as a salad, a cup of broth based soup or a second vegetable.

6.  Always order sauces, dressings, gravy or condiments on the side

7.  Avoid thick butter sauces, béarnaise, Alfredo or sauces that sound creamy opt for both, stock or wine based sauces.

8.  When eating meat be sure to trim off all the fat; select the lean cuts of meat such as filet, flank, or London broil steak.

9.  Even though the salad bar sounds healthy be aware of hidden calories and fat grams – Click Here to read more on Salad Bar Savvy!

10.  Fresh fruit, sherbet, gelatin or angel food cake are healthier alternatives for dessert.

Be Fit, Be Healthy, Be Happy!  ~ Tanya