Monday, June 27, 2011

Low Calorie Options at Chick-Fil-A



Today I had the most delicious salad at Chick-Fil-A.  It was the Southwestern Char-grilled Chicken Salad.  I only used half the packet of dressing, because the packet is actually 2 servings.  It comes with a roasted corn and black bean salsa so half the packet of dressing is plenty.  The salad was very fresh.  The chicken was well-seasoned.  It was both healthy and filling.  I highly recommend it.  Here is the calorie info for a few great low-cal options at Chick-Fil-A:


Chargrilled Chicken & Fruit Salad    230
Harvest Nut Granola    60
Berry Balsamic Vinaigrette    70
Water or Iced Tea    0
Total Calories    360
   
       
Chargrilled Chicken Garden Salad    180
Garlic & Butter Croutons    60
Honey Roasted Sunflower Kernels    90
Buttermilk Ranch Dressing    160
Water or Iced Tea    0
Total Calories    490
   
      
Southwest Chargrilled Chicken Salad    240
Tortilla Strips    80
Spicy Dressing    140
Water or Iced Tea    0
Total Calories    460
   
  
Chargrilled Chicken Club Sandwich    410
BBQ or Honey Mustard Sauce    45
Water or Iced Tea    0
Total Calories    455
   
   

Chargrilled Chicken Sandwich    300
BBQ or Honey Mustard Sauce    45
Side Salad    70
Light Italian Dressing    15
Water or Iced Tea    0
Total Calories    430
   
      
Chicken Sandwich (no sauce)    430
Small Fruit Cup    50
Water or Iced Tea    0
Total Calories    480
   
   
Chick-fil-A   
Chicken Sandwich Deluxe (no sauce)    490
Water or Iced Tea    0
Total Calories    490
   
   
Chick-fil-A   
Spicy Chicken Sandwich (no sauce)    490
Water or Iced Tea    0
Total Calories    490
   
   
Chargrilled Chicken Cool Wrap (no dressing)    410
Light Italian Dressing    15
Small Fruit Cup    50
Water or Iced Tea    0
Total Calories    475
   
   
Chick-fil-A   
Chicken Caesar Cool Wrap (no dressing)    460
Light Italian Dressing    15
Water or Iced Tea    0
Total Calories    475
   
       
Spicy Chicken Cool Wrap (no dressing)    410
Spicy Dressing    140
Water or Iced Tea    0
Total Calories    550
   
      
Small Hearty Breast of Chicken Soup    140
Small Carrot & Raisin Salad    260
Water or Iced Tea    0
Total Calories    400
   
      
Large Hearty Breast of Chicken Soup    220
Side Salad    70
Buttermilk Ranch Dressing    160
Water or Iced Tea    0
Total Calories    450
   
      
Small Hearty Breast of Chicken Soup    140
Side Salad    70
Berry Balsamic Vinaigrette    70
Medium Fruit Cup    70
Water or Iced Tea    0
Total Calories    350

Friday, June 24, 2011

What Would Tosh Say?



Forgive me for double dipping on this picture, but I can't help myself.  One of my guilty pleasures is watching Tosh.O.  I know the show is a bit crass and over the top.  It's like a train wreck, in that I can't look away.  One of my favorite parts of the show is when he makes as many jokes about a You Tube video as he can in one minute.  I'm dying to do that with this picture so here goes:

I can't believe this many people have lost their keys at once.

You always find them the last place you look.

It's New York City's Central Park "Pull your head out of your butt day!"

I didn't know the House of Representatives was meeting today.

What do politicians have in common?

Where should I go when I want to get away for awhile?

Help me!  I'm stuck!

I didn't know that mole was there.  I better get that checked.

Yoga class is getting a bit kinky for me.

When does this kind of flexibility ever come in handy?

Note to my husband, DON'T get any ideas.

Thursday, June 23, 2011

Fat Burns in a Carbohydrate Fire





This is the funniest fitness picture I just found online.  It has nothing to do with this article, but I'd say it's an ice breaker.  I just hope none of these women are gassy.  I'm glad the class is outside.  Remind me to take my Beano before yoga class next time.  Now that I have your attention we can move on.


Early on in my career as a personal trainer I heard another trainer with more training and experience say that "Fat burns in a carbohydrate fire.  Fat is the wood, but carbs are the kindling.  You can't build much of a fire without kindling."

I have always accepted this as the truth, but I never really had a scientific, physiological explanation for it until now.  This is a direct excerpt from the Lifestyle & Weight Management Consultant Manual from the American Council on Exercise:

"'Fat burns in the flame of glucose,' meaning that fat can only enter the mitochondrial energy pathways when there is enough of the end-product of glucose catabolism--pyruvic acid--along with oxygen, also present in the muscle cell.  One of the key physiological adaptations of improved aerobic fitness is an enhanced capacity to utilize stored fat for ATP production.  Functionally it means that the lactate threshold is not reached until a much higher absolute intensity (caloric expenditure) is reached.  This allows for more intense, as well as longer duration, aerobic exercise.  Thus more total calories can be expended during each exercise session."

While low-carb diets may be trendy, they are not necessarily heart healthy and may throw the body into a state of ketosis.  A no-carb diet is probably not feasible to maintain as a lifestyle change, and will not give you the proper fuel to workout and gain/maintain lean muscle mass.  No one wants to lose muscle.  It helps your basal metabolism.  If you are trying to lose fat then you still need carbs.  The ratios of the total calories you take in should be 40-60% Carbohydrates,  30% Protein, and 10-30% Fat. 

Carbohydrates are not just breads, cereals, sweets, and junk food.  There are some great carbs that should never be eliminated from your diet like fruits, vegetables, whole grains, and legumes.  Also, carbohydrates are essential to your recovery post-workout.  Research shows the perfect recovery ratio is 4:1 carbs to protein.  My recovery drink of choice is chocolate milk. Click on the link for why:

Got Chocolate Milk?

Thursday, June 2, 2011

Tortilla Crusted Fish


When trying to eat healthy/low-calorie food it always helps to plan ahead.  It also helps to keep it simple and easy.  While it is better to stay away from over-processed foods there are always those nights when it's just easier to cook something for dinner from the frozen section.

That's what I did last night.  I baked a tortilla, chipotle, lime-crusted tilapia fillet from Cosco.  It was only 170 calories, and it was delicious.  I paired it with Green Giant Green Bean Casserole, 110 calories per serving.  The green bean casserole was not exactly the best choice when you consider it is smothered in some kind of over-processed sauce.  I also have mixed feelings about nuking vegetables in plastic.  I'm not sure if that plastic is BPA-free.  Blah, blah, blah.  It was tasty anyway.

For those of you that are feeling more adventurous about making your fish and green beans from scratch here are a couple of links to some recipes:

I Wish for Fish! by Hungry Girl

Creamy Mustard Tossed Green Beans

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On-site Personal Training & Nutrition Coaching in the Kansas City metropolitan area. I offer personal training at your home or work site. I also offer personalized online nutrition plans and corporate wellness programs. Contact me at saramoser@choicescoach.com with any questions.

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