Think outside the {Nature} Box

This is not really a product review. So let’s call it a “product awareness”.

You have probably heard of “Wine of the Month” club or “Cheese of the Month” club or, my favorite, JustFab.com (monthly shoes for $39.95). Well, NatureBox is the health freak cousin of all those clubs.

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NatureBox is a company that wants YOU to make healthier changes to your life. According to their website, the average American eats almost 25% of their calories from snacking! Snacks are one of the first places you should look when you are trying to cut back or lose a few pounds. Snacking is the number one cause of childhood obesity, which puts a child at great risk for becoming obese as an adult.

So, I know you are asking, “Danae, this is awesome. But it is probably really expensive.” Actually…..

For $19.95 per month (w/ FREE shipping), NatureBox will send you a box of 5 of their healthy snack items (15-20 total servings per box, about 5-6 servings per bag). If I wasn’t as broke as  I am, I would definitely join this club! You can also set up a NatureBox delivery schedule for a loved one as a gift!

BUT THAT’S NOT THE BEST PART!

Each box will even contain snack items relative to whatever month you receive the box in. For example, in February, they will send you snack items that will indulge you, with out you indulging in that box of chocolate from Valentine’s Day candy. Or in October, since it starts to get chilly then, NatureBox will send items that will boost your immunity and keep you energized. This really is a cool concept!!

BUT THAT’S NOT THE BEST PART!

NatureBox boasts that their snacks contain (or more don’t contain):

  • No high fructose corn syrup
  • No hydrogenated oils
  • No trans fats
  • No artificial flavors and colorings
  • No artificial sweeteners

Plus, every item in your NatureBox has been nutritionist approved, so you know you aren’t getting a mislabeled product.

BUT THAT’S NOT THE BEST PART!

For every NatureBox that is delivered to any doorstep, NatureBox, in partnership with Feeding America will donate one box to help feed a hungry child. About 14 million children in America go hungry every year. Not only are you helping yourself by choose better quality snacks, but you are helping other Americans eat.

So, don’t waste your calories on empty calories, like soda and Ho-Hos. *In cheesy infomercial voice* Order your NatureBox today!! *Thumbs up, Big smile*

XOXO, Danae

BUT THAT’S NOT THE BEST PART!

Countdown to Graduation: 9 days! (SINGLE DIGITS)

“Better Performance Through Nutrition”

Monday was a busy but fun day.

First I was at my internship. I am in the middle of planning my Theme Day for Glenwood (more on that  later), so I had a long day of prep work and organization before the actual day (April 24th).

After work I got to give a presentation to the men (and woman) of the Monroe Fire Department. For my graduate class, which is about work-site wellness, a group of us instilled a nutrition education program with the fire department. I do not remember if I talked about this earlier but a few weeks back we actually got a tour of the of the firehouse and got to sit in the firetruck and learn about all the bells in whistles. The guys even let me try on their suit and jog around in it to see how heavy it was.

Yep...this happened.

Yep…this happened.

We kind of a got a feel for the lifestyle of a fireman and then found out what some things they wanted to know more about. We decided to do a nutrition presentation centered around the work the firemen do and what they put their body through daily, hence our program title “Better Performance through Nutrition”. The four of us each talked about a particular aspect and then made a corresponding handout/recipes that correlated with our section, so that way they could keep copies of them and give them out to others who maybe couldn’t come to our presentation.

The first section talking about what a diet actually is and how the lifestyle of a fireman affects their diet and vice versa. It is so important that these individuals eat a well balanced diet because they do put their body through so much. Also, with inhaling smoke and sometimes being forced to eat food out on the road when going from job to job, it is important that they eat the right stuff so they are not putting themselves at risk for heart disease, obesity and cancer.  They have enough stuff going against them, they don’t need their diet to be one of them. We emphaized that these individuals stay on a heart healthy diet, which is low in saturated fat and sodium and high in whole grains, fruits, vegetables and mono and polyunsaturated fats

The second portion was a break down of the five main food groups. What items make up the various food groups were discussed, as were the nutrients food in those food groups, what counts as a proper serving and what that serving looks like in real life terms. (Like 3 ounces of fish is about the size of a deck of cards or 1 1/2 ounces of cheese is about 3 dice). The Paleo Diet was also touched upon, because not only is it a fairly popular diet right now, but lots of the firemen have been know to be on it. As said in the presentation, the Paleo Diet is great because it encourages high fruits and vegetable intake, but a negative is that you are often consuming higher levels of saturated fat, which can lead to high cholesterol and heart disease.

The third part of the presentation touched on the importance of hydration and how being hydrated can help them function. One fireman told me that during the summer months in Louisiana, the can literally pour sweat out of their boots. This is all water that they need to be replenishing. For the normal male and female, we need about 3 liters and 2 liters, respectively. We determined that for these firemen, for ever hour of exercise (or firefighting  they do, they need to basically double what they drink. So on a slow day where maybe they just work out for an hour, they now have to drink 6 liters. But, throw in a 2 hour time span where they are actively fighting fire on top of that, you can see how easily they can get dehydrated and how important it is that they drink water and/or sports drinks.I can barely get the two liters I need to get by (I get my water through coffee…ha).

I wrapped this whole bad boy up with applying all of the techniques and information that was talked about prior to an actual lifestyle and how they can use this knowledge when cooking food or grocery shopping (Read this previous post, where I talked about similar things)I gave a list on what some of the heart healthiest foods are (yogurt, nuts, green tea, salmon, wine (score!), pomegranates and bananas…just to name a few). I then went into healthier ways of cooking. For some reason, people in the south think the only way to cook something is to throw it in a deep fryer?! Weird. I discussed omega 3-fatty acids and the benefits to them, as well as where they could be found. I informed them of what good oils and bad oils are and a nice little trick to remember. The more liquid a fat is at room temperature, the healthier it is for you. So, your Crisco Tub of Lard hydrogenated shortening oil (yuck!) is way worse for you than your spreadable margarine, but your canola oil is going to be better than your spreadable margarine. Think Crisco –>Stick Butter –> Spreadable tube Margarine –> Canola/Olive Oil. To wrap up, I talked about salt, alternatives to salt (Remember this?!) and hydration. Drinks like coffee, soda and alcohol are fine in moderation, but you need to make sure you drink water with them, because they can dehydrate you. Make sure you replenish! Your urine will be the easiest way to tell. You want the color of water or lemonade, not apple juice.

Overall I thought it went very well. Some of the guys were even taking notes and asking questions. They seemed very receptive of the information and where very thankful for the talk. But really, the pleasure was all mine. Not only am I know halfway done with my end of the class project, but I got to stand in front of a room full of firemen. FULL. OF. FIREMEN! pretty much a girls dream (one of many). It was a good time, and definitely a different experience. I learned a new side of firemen. Who knew that there was more to it than sliding down poles and cruising in a red truck?!

XOXO, Danae

24 days until Graduation

Brain Mush

As a continuation from my last post….

The second half of the week (last Thursday through Saturday) was our internship RD exam prep course through Breeding and Associates. We met on campus for 8 hours the first two days and then about 6 1/2 hours the very last day pretty much reviewing all our nutrition courses from the past 5 years!! I definitely think a lot of us went brain dead, and would have much rather hung out and talked then listen to the information, but I did think it was very beneficial  I have a lot of information to review before the exam, which I take in a little under 3 months!

On Thursday, it rained. all day. Coincidentally, we had our internship picture day, which was supposed to be outside. Instead, we had to take it inside. The location of the picture was fine, but outside would have been better. It was also “freezing”, both outside and inside out classroom. I actually ended up bring my Snuggie the next two days, because it was cold. After our class on Thursday, our director had all of us over to her home for a crawfish boil! I got to touch a live crawfish, and then eventually got down and dirty with them. Even though it was cold outside, I think all of us really enjoyed time to relax and kick back. I think we have been very blessed that we all get along with each other (for the most part), and I don’t know if all dietetic interns can speak to that. The night ended with a bonfire and s’mores before everyone heading their separate directions. Kelly and I brought Chrystal and Grey home with us and they were our house guests through Saturday. We really enjoyed having house guests!

Me and my crawfish, Theodore Roosevelt.

Me and my crawfish, Theodore Roosevelt.

Trying crawfish with Kara and Kelly!

Trying crawfish with Kara and Kelly!

Friday was another day. We managed to get some sunshine and warmer temperatures compared to the day before. After the class was over, I was able to indulge in some great sushi at Rawz Sushi with Gwen, Nate and Derrick. After dinner, I came back home and watched Sister Wives with my favorite girls while we ate Funfetti Brownies, made by yours truly!!

Saturday was the last day of a VERY long week. I was bummed I had to miss my cardio kick-boxing class, but I guess cardio kick-boxing won’t help me pass the RD exam, so maybe it was beneficial that I was there. After class was over, Chrystal stayed with us an extra night. While Kelly was at work, Chrystal and I had a girls night!! We spent about an hour and a half in TJ Maxx perusing the aisles and exploring. We then made our way over to the mall, where we visited Kelly at work, and wandered in and out of stores, making a few purchases along the way. Before heading home, we grabbed some Chinese food to go from the food court and rushed home to watch…yup, more Sister Wives.

I felt like overall, it was a good week. Time is of the essence right now, so I really enjoyed just hanging out with some of my best friends and enjoying each other’s company  During this time, I was in-between internship rotations, so I didn’t have any competency stuff to worry about, I just had to worry about learning, which was sort of a breath of fresh air. I am enjoying being at Glenwood right now, but more about that later.

So in the end, I’m a couple under dollars shorter, yet an extra 22 hours smarter…I hope everything pays off in the end!

XOXO, Danae

Countdown to Graduation: 28 days! (wow….)

Healthy Eaters of Louisiana Unite!

Well, Louisiana might not be full of healthy eaters, but I would like to think the dietitians that attended the annual Louisiana Dietetic Association meeting are. This past Tuesday and Wednesday, I was in Lafayette for the LDA Conference “Responding to the Challenge“.

The Monday before the conference, Gwen, Nate and I drove to Alexandria and stayed with Derrick. We had great bonding time as we drove an hour and a half back and forth. During the conference, I really enjoyed meeting new people, hanging out with my fellow interns and seeing some old faces, like fellow student dietitians from Diabetes Camp. Since the conference was in Lafayette, the dietetic interns from University of Louisiana @ Lafayette were there, so it was fun to see how they have been since July.

On the first day, there were two seminars that I really enjoyed. The first one was Mary Lee Chin, MS, RD, a dietitian that talked about sustainability. The presenter talked about the impact that environmental concerns and food sourcing trends have on how the public purchase foods and what foods they purchase, especially with fresh produce and meat products, like beef and chicken. She told us the truth about claims and benefits of local organic foods versus modern and conventional foods and how they are each different in the way nutrition gets to the consumers and the sustainability of each. She also gave a comparison about foods from the local, regional and national realm and their impact on the economy and nutrient composition. She made sustainability sounds interesting, and she was a very good speaker.

In-between some of the talks, we made two trips to Starbucks within probably 3 hours. haha We needed some caffeine.

The second lady that I liked was Molly Kimball, RD, CSSD, a dietitian in the New Orleans area. She is a part of this awesome project where she has gone to local restaurants in NOLA and gotten their executive chefs to give her recipes of their dishes  where she then does the nutritional analysis of them. Then they work together to develop either healthier options of the of the dishes, or even develop a whole new “Eat Fit” menu listing. I think this would be a cool thing to bring to Chicago. I believe that while Chicago people love their deep dish pizza and steak, they are also fairly active and enjoy eating healthy. Many restaurants I think would want to be a part of something like this. We learned about the criteria she uses to designate healthy menu items and gave us some strategies are working with local restaurant owners. This is something I could see myself doing. Nutrition AND eating out — sounds like a dream job!

After the conclusion of the first day, the four of us went to this Mexican restaurant called El Pasado. The food was good, except at the time we ate dinner, there was very little patrons in the restaurant, yet our service was somewhat slow.

On the second day, there was really only one speaker I enjoyed. She was a dietitian, Heidi Greenwaldt, MS, RD, LD, CNSC, that worked at a large hospital in Minnesota that has their dietitians placing tubes for tube feedings. In most hospitals, the nurses are the ones that place the tubes. At this hospital, the dietitians place the majority of tubes, and they are doing them well. In 2012, there were 454 tubes placed, and 414 of those were placed by dietitians. They get trained and have all the proper certifications. At first, I was scared about the idea of RDs placing tubes, but I feel that it is good that we learn how to do this as a profession. Because we care SO much about feeding patients, I think it is great if we could just place feeding tubes ourselves. That way we wouldn’t have to bug the doctors or the nurses. I thought it was interesting.

On the last day of the conference there was a business meeting where recipients of all of the various scholarships were recognized. I actually won a scholarship that was given by the Louisiana Dietetic Association. I was one of the recipients for a $500 dollar Graduate Studies Scholarship. My roommate Kelly was the other winner! I even got to meet the President of the Academy of Nutrition and Dietetics, Ethan Bergman, PhD, RD, CD, FADA (who is from Seattle! Snaps for Ethan!) and the president of the Louisiana Dietetic Association, Bridgett Scott, MS, RD, LDN. And THEN, I won one of the raffle prizes, which was a Diabetes Education book. Granted, it was written in 2003, so it’s a little dated, but maybe it is a sign that I really am supposed to be a CDE (certified diabetes educator). It was exciting and I felt so important! I got a picture with the two of them, plus we also got a group picture with them at the end.

Here is the Crew at LDA (minus one..or two)

Here is the Crew at LDA (minus one..or two)

It was an exhausting couple of days, but it got me excited for this next chapter in my life. This is only the first half of my busy week. I will soon tell you about the second half.

XOXO, Danae

Kellogg’s Challenge: “Not-so” Fried Humphrey’s

So Kellogg’s/Special K holds this annual contest called the “Student Fiber-ful Kitchen Cook-Off“, where dietetic students and interns can develop a recipe that has increased fiber and uses at least one Kellogg product from a given list. All participants receive a one year membership the Food and Culinary Professionals dietetic practice group. The grand prize  is an all expense paid trip to the Food & Nutrition Conference & Expo (FNCE) 2013, which is an annual conference for all dietitians that are a part of the Academy of Nutrition and Dietetics. FNCE 2013 will be in Houston this October. There is the possibility for two runners up, who will receive a gift certificate to a kitchen supply store. Winners will also have their product professionally photographed and will be featured on Kelloggs.com and KelloggsNurition.com

When thinking about what to do for this contest, I decided to do a dessert. (Because dietitians and desserts go hand in hand :wink:). I thought about doing a un-fried version of Fried Ice Cream, a classic Mexican dessert. A lot of recipes that I have seen in the past said that you could put honey on top of the finished product. This sparked an idea. What other dessert do I know that is covered in crunchy topping and honey?! A HUMPHREYS!!!

To those who are asking, “What (or who) is a Humphrey’s?”, let me tell you.

A Humphrey’s Yogart (technical name) is named after Humphrey Bogart. Why? I have no idea…maybe he was a fan of the ingredients that make it up, which are: Plain frozen yogurt, granola, honey, fresh fruit and more plain yogurt on top. It is seriously delish.

I thought doing my take on this dessert was appropriate because there are good memories associated with this dessert. During the summer quarter, my fellow intern friends and I literally ate one of these every day. After class we would go to the pool and eat our Humphrey’s out on the deck while soaking up the sun rays. We probably ate our weight in frozen yogurt over the course of those six weeks. So, it felt appropriate to do this recipe a midst my dietetic internship. This one is for you friends!!

A Humphrey’s “not” fried Ice Cream

Ingredients:

  • 2 cups of Kellogg’s® Low Fat granola, crushed and toastedIMGP5731
  • 2 Tablespoons butter, melted
  • 2 teaspoons cinnamon
  • 1 pint (2 cups) of Vanilla Ice Cream (I used No Sugar Added Blue Bunny®)
  • Cut up fresh fruit (bananas, blueberries, pineapple, strawberries and kiwi are some good ones to use)
  • Honey

Directions:

  1. Preheat over to 350° F to toast the granola.
  2. Measure out granola and pour into a gallon Ziploc bag.
  3. Using a rolling pin or the bottom of a glass, crush up the granola.
  4. Add melted butter and cinnamon to the bag. Seal back up and mix with your hands
  5. Put a piece of aluminum foil onto a cookie sheet and pour the granola mixture onto it. Put into oven for no longer than 5 minutes. And keep an eye on it— it could burn!IMGP5732
  6. While the granola is toasting, scoop out 4 scoops of ice cream and place into a muffin tin or onto a plate covered with wax paper. Put back into the freezer.

    You get the idea...

  7. Take out granola from oven. Let cool.
  8. While granola is cooling, cut up your fruit of choice into bite size pieces. Set aside.
  9. Once granola is cool to the touch (you don’t want hot granola on cold ice cream), pour it into a bowl.
  10. Take out your ice cream balls and using your hands, roll each ball in the crushed granola. Do this quickly so the ice cream stays firm.

    You get the idea...

    You get the idea…

  11. Once all ice cream balls have been coated in the granola, place them back in the freezer to re-harden.

    If I win, hopefully this picture will look better.

    If I win, hopefully this picture will look better.

  12. After about an hour or right before serving time, pull the ice cream balls out of the freezer. Place into a pretty cup or bowl (I used margarita glasses). Spoon fruit on top and drizzle with honey. If you wanted to you could sprinkle leftover granola crumbs on top. Since I used a margarita glass, I put some granola in the bottom, to fill up the hole.IMGP5739
  13. Serve and enjoy the same day, or else the granola will get soggy.

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Nutritional Facts (1/2 cup serving):

  • Calories: 422 kcal
  • Fat: 10 g
  • Protein: 12 g
  • Carbohydrates: 82 g
  • Sodium: 235 mg
  • Fiber: 12 g

This is a great treat that can cool you off on a hot summer day! (Ricky Bobby anyone?)

The due date for this was at the end of March. Grading was supposed to start April 8th, so we will see what happens! I will keep you all posted!! Wish me luck!

XOXO, Danae

March might be over, but eating healthy shouldn’t!

Well, March is at an end, which means so is National Nutrition Month.

Erin over at Mojitos & Handbags said she wanted some recipes as well as some health tips. I’ve given out some recipes, so to wrap this month up, I am going to leave you with some general tips on eating healthy, easy ways to cut some calories and some guidelines on physical fitness.

The New "MyPyramid"

The New “MyPyramid”

  1. Eat at least five servings of fruits and vegetables a day. They are low in fat and calories, but high in vitamins, minerals and fiber. According to the diagram above, at least half of your plate should be fruits and vegetables.
  2. Half of the grains you consume on a daily basis should be whole grains. This includes whole grain bread and pastas, brown rice and multi-grain cereal. Whole grain products have the whole part of the grain (bran, endosperm and germ), which means they are richer in fiber and nutrients.
  3. If you drink whole milk or 2% milk, try switching over to skim milk and low fat dairy products. By going from eight ounces of whole milk to eight ounces of skim milk, you can save 66 calories and 8 grams of fat.
  4. Choose lean forms of protein, like chicken, fish, deer and turkey. Beef is good to, but when purchasing it at the grocery store, purchase meat with ‘loan’ or ’round’ in the name. These are the leaner cuts of beef.
  5. Limit sugary drinks and sodas, like Coke, Sweet Tea and Kool-aid
  6. The more liquid a fat is, the healthier the fat is. For instance, extra virgin olive oil is better for you than Crisco.
  7. Studies show that 150 minutes of moderate physical exercise a week can improve an individuals risk of developing heart disease, osteoporosis and of course, helps fight obesity.
  8. The best fats are Omega-3 fatty acids and monounsaturated fats. Salmon, albacore tuna, walnuts, flax-seed and canola oil are great sources of omega-3’s and avocados, olive oil, peanut butter and nuts are good sources of monounsaturated fats.
  9. Baking, stewing, broiling or roasting are some of the healthier ways to cook food, like poultry, fish, potatoes and vegetables.
  10. Use reduced sodium or no-salt added products when cooking, or use other ways of seasoning food!
  11. Fat free, low fat and reduced fat are not the same thing. Reduced fat means that the product’s fat content is 25% of what the original version’s fat content is. Low fat means that the product can not have more than 3 g of fat per serving. Fat free means 0.5 g  or less of fat per serving. Make sure to read the label!

I hope you all have been enjoying the food and nutrition posts this month!! If you have any suggestions for future topics, feel free to leave them in the comments section!! I hope these posts have encouraged you to maybe make some small changes when it comes to your eating habits!!

XOXO, Danae

P.S. Happy Easter!

Tomatoes, Avocados and Cheese…OH MY!

Here is another recipe!

WordPresser Andrea wanted me to cost out a recipe, so not only are you going to get a recipe for a healthy dish, but you can also see how inexpensive it can be to make! (Prices from Wal-Mart)

I found this recipe on Pinterest and I thought it looked really good. And since I eat weird things for meals, I just ate this as my dinner. It was really easy to put together.

Avocado and Tomato Salad

Ingredients:

  • 2 tomatoes, cubed (about 2 cups)
  • 1 8 oz ball of fresh mozzarella cheese, cubed (about 1 1/2 cups)
  • 2 avocados, pitted, peeled and cubed (about 2 cups)
  • 2 Tablespoons olive oil
  • 2 Tablespoons dried basil leaves
  • Salt and pepper, to taste

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Directions:

1. Wash your tomatoes

2. Slice and dice your tomatoes into bite size cubes. Place into a bowl.

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3. Cube the WHOLE ball of mozzarella cheese. If you wanted to use the brick mozzarella cheese, you can, but it doesn’t really have the same effect, and doesn’t taste as good. Place into the bowl with the tomatoes.

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4. Pit your avocados. Score the inside of the four halves and scoop out the insides with a spoon. Place cubes into a bowl.

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*Avocado tip: Keeping the pit in with the avocado can help with the browning. It doesn’t stop it completely, and it isn’t as good as lemon juice, but it does help. You can do the same thing with homemade guacamole.

5. Drizzle olive oil and sprinkle the dried basil leaves onto the food and toss together.

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6. Sprinkle with salt and pepper to your liking.

7. Either eat it by itself (like I did) or us it as a side dish to roasted chicken or baked fish!

IMGP5752

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Nutritional Facts

Serving size: 1/2 cup (6 servings total), Calories: 246 calories, Protein: 12 g, Total Fat: 18 g,Carbohydrates: 9 g, Sodium: 206 mg, Fiber: 4 g

Price List

  • Avocados, .84 cents each = $1.68
  • Tomatoes, $1.64 a lb = $1.67
  • Mozzarella ball = $2.98
  • Olive Oil* = $5.98
  • Dried Basil Leaves* = $4.48
  • Total = $6.33 (Including estimated cost of olive oil and basil = $16.79)
  • Price per serving = $1.06 (Including estimated cost of olive oil and basil = $2.69)

*I did not have to buy olive oil or the basil, because I already had it in my pantry. So this is the cost if you had to buy these ingredients.

I thought this tasted really good. It is creamy from the avocado and cheese and very fresh from the tomato.  Make sure you prepare this right before you serve it. You do not want the avocado to turn brown. It does not look appetizing.

Hope you enjoy!

XOXO, Danae

Drive-Thru Smarts

While I am not fast food’s biggest fan, I understand that sometimes you can’t help but answer the question “May I take your order?”

Murica

So, for those times when you need to squeeze through the drive-thru, here is what I have found to be some “healthy” meal ideas at various fast food chains.

Arby’s

Arby’s had some pretty high caloric food items. Like 90% of their sandwiches (and even salads) were anywhere between 400 and 800 calories. Now, this can be normal for a meal, but when you add curly fries and  a large coke, you have used almost half of your days worth of calories on one meal! So, here is the best option I could find.

3 piece prime-cut chicken tenders (350 calories, 17 g fat, 970 mg sodium*)

*I swear, everything on the Arby’s menu is above 1000 mg of sodium. But I guess that is what you get with processed foods.

Side Chopped Salad w/ Dijon Honey Mustard Dressing (use sparingly)* (171 calories, 21 g fat, 355 mg sodium)

*All the dressings where either high in calories and/or high in sodium. I went with one that was kind of in the middle.

Medium brewed unsweetened Iced Tea (5 calories, 0 g fat, o mg sodium)

Total: 526 calories, 38 g fat, 1325 mg sodium

Burger King

Whopper Jr. (No mayo) (260 calories, 10 g fat, 440 mg sodium)

Apple Slices (30 calories, 0 g fat, 0 sodium)

Small Strawberry Banana Smoothie (200 calories, 0 g fat, 20 mg sodium)

Total: 490 calories, 10 g fat, 460 mg sodium

Chick-fil-A

Chick-fil-A had a lot of high sodium items. Food items would be relatively low in calories, but high in sodium. Even some of their wraps had over 1,000 mg of sodium.

Chargrilled & Fruit Salad w/ reduced fat berry balsamic vinaigrette* (330 calories, 10 g fat, 770 mg sodium)

*use dressing sparingly. Dressing can make a healthy salad go unhealthy.

Medium Lemonade (230 calories, 0 g fat, 10 mg sodium)

Total: 560 calories, 10 g fat, 780 mg sodium

KFC

KFC actually had some healthy options despite being a place known for their fried chicken! Your fried options are going to be higher in sodium than the grilled options. Also, anything dipped or covered in gravy is going to be high in sodium as well.

Grilled Chicken Drumstick  (90 calories, 4 g fat, 290 mg sodium)

Corn on the Cob (70 calories, 0.5 g fat, 0 mg sodium)

Mashed Potatoes w/ gravy* (120 calories, 4 g fat, 530 mg sodium)

*Tip: Dip fork in gravy, then in mashed potatoes. You can save 30 calories and about 200 mg sodium

Small iced peach green tea (160 calories, 0 g fat, 50 mg sodium)

Total: 440 calories, 8.5 g fat, 870 mg sodium

McDonald’s

Seems like an oxymoron, but a healthy option CAN be found at McDonald’s. Just don’t super-size anything.

Hamburger with lettuce, tomato and ketchup (250 calories, 9 g fat, 480 mg sodium)

Fruit and yogurt parfait (150 calories, 2 g fat, 70 mg sodium)

Small sugar free iced french vanilla coffee (80 calories, 4.5 g fat, 65 mg sodium)

Total: 480 calories, 15.5 g fat, 615 mg sodium

Sonic Drive-In

Sonic’s food is awful if you have high blood pressure, heart disease or kidney disease. I think the only think that didn’t have sodium levels over 1000 mg was either the shakes or condiments. Fat levels were also really high! So, here is the best thing I could find…

Chicken strip sandwich (420 calories, 21 g fat, 810 mg sodium)

Medium low-cal diet cherry limeade (20 calories, 0 g fat, 15 mg sodium)

Total: 440 calories, 21 g fat, 825 mg sodium

Taco Bell

Word of advice: Stay away from the XXL stuffed burritos.

Chicken Chalupa Supreme (340 calories, 18 g fat, 530 mg sodium)

Cinnamon Twists (170 calories, 7 g fat, 200 mg sodium)

Small diet Pepsi (0 calories, o g fat, 50 mg sodium)

Total: 510 calories, 25 g fat, 780 mg sodium

Wendy’s

Half-size Spicy Chicken Caesar Salad w/ lemon garlic caesar dressing (no croutons) (360 calories, 24 g fat, 800 mg sodium)

Apple slices (40 calories, 0 g fat, o mg sodium)

Brewed Sweet Tea (110 calories, o g fat, 10 mg sodium)

Total: 510 calories, 24 g fat, 810 mg sodium

Hopefully this gives you some guidance on what to order at some typical fast food joints. Make good choices!

XOXO, Danae

Eat This. Not That.

This post is a classic “Eat This. Not That.” I got some of the information from  the Eat This, Not That book, but I also did some of my own investigation.

greasy-unhealthy-burger

Eat This: Steak N’ Shake Bacon Cheese Fries

360 calories, 6 g saturated fat (1.5 g trans fat), 710 mg sodium

Not That: Steak N’ Shake Large Chili Cheese Fries

1,170 calories, 22 g saturated fat (3.5 g trans fat), 2,150 mg sodium

Eat This: Outback Steakhouse’s Classic Cheesecake

334 calories, 16 g saturated fat, 23 g carbohydrates

Not That: Outback Steakhouses’s Chocolate Thunder from Down Under

1,554 calories, 53 g saturated fat, 133 g carbohydrates

Eat This: IHOP Simple & Fit Chicken Sandwich with fruit

500 calories, 3.5 g saturated fat, 840 mg sodium

Not That: IHOP Chicken and Spinach Salad

1,530 calories, 30 g saturated fat (2 g trans fat), 2,400 mg sodium

Eat This: Applebee’s Blackened Tilapia with vegetables

410 calories, 4.5 g saturated fat, 1,410 mg sodium

Not That: Applebee’s Fish N’ Chips

1,930 calories, 24 g saturated fat, 1.5 g trans fat, 3,180 mg sodium

Eat This: Outback Steakhouse’s Shrimp on the Barbie

319 calories, 5 g fat, 589 mg sodium

Not That: Outback Steakhouse’s Bloomin’ Onion (You knew this was coming…)

1,959 calories, 48 g saturated fat (4 g trans fat), 4,100 mg sodium (2 days worth of sodium)

Eat This: Ruby Tuesday’s Baked Potato with 1 Tbls. sour sream

275 calories, 4 g fat, 112 mg sodium

Not That: Ruby Tuesday’s Loaded Baked Potato

568 calories, 28 g fat, 536 mg sodium

Eat This: The Cheesecake Factory’s Skinny-licious Pasta

540 calories, 1 gram saturated fat, 660 mg sodium

Not That: The Cheesecake Factory’s Chicken Fettucini Alfredo

2,300 calories (a whole day’s worth!), 103  g  saturated fat, 1,297 mg sodium

Eat This: Red Robin Banzai Burger (without mayo or cheese)

617 calories, 21 g fat, 1,272 mg sodium

Not That: Red Robin Whisky River BBQ Burger

1,138 calories, 70 g fat,  1,450 mg sodium

Eat This: Starbucks Grande non-fat Sugar-Free Cinnamon Dolce Latte

260 calories, 6 g fat (4 g saturated), 38 g sugar

Not That: Starbucks Venti Peppermint White Chocolate Mocha with Whip

660 calories, 22 g fat (15 g saturated), 95 g sugars

Eat This: Steak Toscano

590 calories,  20 g fat (4.5 g saturated),  1460 mg sodium

Not That: Olive Garden’s  Grilled Sausage and Peppers Rustica

1320 calories,  80 g fat (30 g saturated),  2860 mg sodium

girl

Food isn’t always as healthy as you think. Especially the salads. You think you are doing good for yourself, but you could actually be eating as much as a burger with fries! Always think twice before your order.

XOXO, Danae

Nutrition in the Movies: Fat, Sick & Nearly Dead

Here is a another review on a nutrition-related movie!

Fat, Sick & Nearly Dead reminds me of Supersize Me, but the opposite. Instead of a somewhat healthy guy trashing his body with fast food, this is a story about  man who was unhealthy and didn’t take care of his body but then got back in shape with the help of changing his eating habits and up-ing the fitness.

Fat, Sick & Nearly Dead, 2010

Fat, Sick & Nearly Dead, 2010

Joe is very open about his past. He was overweight, an avid steroid user, drank too much alcohol and has urticaria, a chronic rash similar to hives. He decided that he needed to make a change, or his life could be over after just one more cheeseburger! With a juicer and generator in tow, he travels over 3,000 miles over 60 days to get off his pills, lose weight and maintain a balanced life.

Fun Fact: The director and star of this movie, Joe Cross, was actually in the last movie I reviewed, Hungry for a Change.

This Australian man comes to America and plans to go on a juice fast for 60 days. Blending up fruits and vegetables in the back of his SUV in order to cleanse his body and get on the right track. The first month he spends in New York, and the rest of the trip is spent drive from East Coast to West Coast on a journey to better health. He is followed by a doctor and is required to get his blood drawn every 10 days.

When on the streets, Joe would often go up to pedestrians and ask them about diet or ask them what they thought fasting was and I had to laugh at some of these diets people went on. One man said for like four or five years, he only ate on Monday, Wednesday and Friday. Another guy said he just bought a diet plan for a diet where you can loose 12 lbs in 4 days. This is how he described the diet:

  • Day 1: Nine hotdogs and all the liquids and diet soda you wanted.
  • Day 2: Nine apples and other fruit.
  • Day 3: Nine or Ten hardboiled eggs.
  • Day 4: A mixture of the previous 3 days

There was one time when Joe walks into a pizza place and New York. I felt like I was watching a scary movie. I was yelling at my computer screen screaming, “NO! DON’T GO IN THERE!! IT’S A TRAP!!” But, he walks in there and just looks at the pizza and smells the aroma. He says that normally he would eat two whole pizzas. He manages to make it out without buying anything. Whew!

I liked in this movie how the did have a registered dietitian talking about juicing and fasting.  Juicing is great because you are getting a concentrated source of vitamins and minerals. Juice also hits the blood stream faster, so it gets to your body faster.

“61% of the american diet today is from processed foods. “

By Day 31 of his diet, Joe had lost 47 lbs and reduced his prednisone (a steroid for his skin rash, that also has the side effect of weight gain) by 2.5 mg.

One of the funniest things I heard in this documentary was a larger gentleman on the street was talking about his eating habits and he said he was a “meat and potatoes kind of guy” and the he eats fruits and vegetables in moderation. I thought it was interesting how backwards it was. meat is good because it contains iron and protein, but are we really in a world were people forgo the fruits and vegetables and they are seen as the “enemy”?

There was another girl that said she mainly eats “Pepsi, Mexican and Coke”. When Joe asks her if she ate fruits and vegetables, she said no. When he said “What if I told you eating fruits and vegetables would improve your health, would that change your outlook?” She said no and when he asked why, her answer was, “Because I’m 16.” I see a need in educating the youth on how what they eat when they are young can truly have an affect on them when they get older.

By Day 49, Joe’s total cholesterol went from 204 mg/dL to 135 mg/dL and his LDL cholesterol (the bad cholesterol) went from 132 mg/dL to 86 mg/dL. And, at this point he has lost 20 more pounds since Day 31 and his medication is now at 3.5 mg per day as opposed to 10 mg a day when he started his fast.

This movie not only shows Joe’s path to  a healthier life, but it also sheds light on what people really think about the importance of good nutrition and the affects of healthy eating on lifespan. Joe interviewed several people who were overweight and asked them how long they expected to live if they followed their current diet path. Many said they expect to live to be about 55 years old. One man said 45..and he was a nurse! Many of them said they know they should change, but they mostly likely won’t, because its hard and they have no will power. I thought it was very sad that people are happy living to 60 years old, as long as they can eat their fried chicken and french fries.

By Day 61, Joe Cross had lost 82 pounds and reduced his prednisone prescription to 2.5 mg per day. I really enjoyed looking at his before and after photos. A picture is worth a thousand words, and his pictures truly show it. 2 months after he ended his juice fast, Joe went completely off his medication.

The last 45 minutes or so of the movie then focuses on how Joe helps a truck driver  named Phil, whom Joe met while on the road during his juice fast, get healthy with the help of a 10-day juice cleanse. Phil actually has the same disease that Joe does, plus he is extremely obese. Joe works with him to try and get healthier. It’s quite amazing the changes that happen with Phil, but you should watch this movie to find out for yourself!

I give it 3 out of 4 juices!

I give it 3 out of 4 juices!

Complaint: One of the doctors in the film said a blood pressure of 136/70 was a normal blood pressure. SURVEY SAYS NO! Blood pressure should be under 120/80 mmHg.

The movie does a good job at talking about the difference between macronutrients (carbs, protein and fat) versus micronutrients (vitamins, minerals, antioxidants). It also talks about what can happen if our body doesn’t get enough micronutrients and how that affects the development of diseases, like diabetes and cardiovascular disease.

Fat, Sick & Nearly Dead can be found on Netflix and Hulu.

Watch the official trailer below! (Trailer is from Joe Cross. Credit goes to him)

Now I don’t suggest that anybody drink juice forever, because your body does need more that that, but this movie has gotten me interested in juicing and doing like a 10-day juice fast. I think it is a healthier way to reboot your body and cleanse you. Joe said in the movie that he actually had more energy by drinking juice and it got him excited to eat fruits and vegetables after his 60 days were up. I think this would be an exciting thing to try! Except for I don’t know how I would feel about giving up my coffee. Maybe I can make a documentary…in Australia  (This movie really makes me want to live in Australia. It looks beautiful!)

XOXO, Danae