What To Eat at Fast Food Places...Wendy's

Wendy's another place I don’t eat. It has a menu with few healthy options.

With most fast food places their really isn’t anything “clean” to eat here either; only one thing the plan baked potato.

If you have to eat here just make smart choices. Go with a salad and vinaigrette dressings or grilled chicken. If you do choose a sandwich; just like the other places I say take off ½ the bun and don’t get the fries!!

SALAD:

Stick with the Garden Sensations Salads with With these dressings:

Wendy's Mandarin Chicken Salad with Grilled Chicken and oranges only 180 calories

Balsamic Vinaigrette (90 calories, 6 g fat, 380 mg sodium),

Light Classic Ranch (90 calories, 8 g fat, 360 mg sodium)

Fat Free French (70 calories, 0 g fat, 170 mg sodium)

SIDES

Side salad (35 calories, 0 grams fat, 25 mg sodium) chose from the dressings above

Wendy's Small Chili (90 calories, 6 g fat, 830 mg sodium)

Mandarin orange cup (80 calories, 0 g fat, 15 mg sodium)  

The better choices form Wendy’s menu:

Wendy's Large Chili 330 calories

Wendy's Ultimate Chicken Grill 320 calories

Wendy's Plain Baked Potato 270 calories

Wendy's Caesar Side Salad 260 calories

Wendy's Spicy baked chicken go wrap 310 calories

Wendy’s Jr. Sandwiches are best if you want a burger. A Jr. Hamburger or a Kids Meal hamburger without cheese has 220 calories, 8 g of fat and 490 mg of sodium. 

Thee following sandwich combos to choose: 

Ultimate Grilled Chicken with lettuce, tomato and honey mustard sauce and a side salad with Light Classic Ranch dressing (450 calories, 15 g fat, 1,340 mg sodium)

Grilled Chicken Go Wrap with shredded cheese and honey mustard sauce and a small chili (450 calories, 17 g fat, 1,590 mg sodium)

Classic Single Hamburger with everything (hold the cheese and mayo) and mandarin oranges (470 calories, 16 g fat, 830 mg sodium)

AVOID:

FRIES and anything fried here.

Wendy’s Baconator: It has 830 calories, 51 grams of fat and 1,880 mg of sodium.

Junior Frosty (6 oz) 170 calories Full of sugar!

Spicy Chicken Sandwich 430 calories…. Fried… need I say more…

Wendy's provides nutrition info on its website.

Let's Get Healthy,

Coach TIA 

What To Eat at Fast Food Places...Wendy's

Wendy's another place I don’t eat. It has a menu with few healthy options.

With most fast food places their really isn’t anything “clean” to eat here either; only one thing the plan baked potato.

If you have to eat here just make smart choices. Go with a salad and vinaigrette dressings or grilled chicken. If you do choose a sandwich; just like the other places I say take off ½ the bun and don’t get the fries!!

SALAD:

Stick with the Garden Sensations Salads with With these dressings:

Wendy's Mandarin Chicken Salad with Grilled Chicken and oranges only 180 calories

Balsamic Vinaigrette (90 calories, 6 g fat, 380 mg sodium),

Light Classic Ranch (90 calories, 8 g fat, 360 mg sodium)

Fat Free French (70 calories, 0 g fat, 170 mg sodium)

SIDES

Side salad (35 calories, 0 grams fat, 25 mg sodium) chose from the dressings above

Wendy's Small Chili (90 calories, 6 g fat, 830 mg sodium)

Mandarin orange cup (80 calories, 0 g fat, 15 mg sodium)  

The better choices form Wendy’s menu:

Wendy's Large Chili 330 calories

Wendy's Ultimate Chicken Grill 320 calories

Wendy's Plain Baked Potato 270 calories

Wendy's Caesar Side Salad 260 calories

Wendy's Spicy baked chicken go wrap 310 calories

Wendy’s Jr. Sandwiches are best if you want a burger. A Jr. Hamburger or a Kids Meal hamburger without cheese has 220 calories, 8 g of fat and 490 mg of sodium. 

Thee following sandwich combos to choose: 

Ultimate Grilled Chicken with lettuce, tomato and honey mustard sauce and a side salad with Light Classic Ranch dressing (450 calories, 15 g fat, 1,340 mg sodium)

Grilled Chicken Go Wrap with shredded cheese and honey mustard sauce and a small chili (450 calories, 17 g fat, 1,590 mg sodium)

Classic Single Hamburger with everything (hold the cheese and mayo) and mandarin oranges (470 calories, 16 g fat, 830 mg sodium)

AVOID:

FRIES and anything fried here.

Wendy’s Baconator: It has 830 calories, 51 grams of fat and 1,880 mg of sodium.

Junior Frosty (6 oz) 170 calories Full of sugar!

Spicy Chicken Sandwich 430 calories…. Fried… need I say more…

Wendy's provides nutrition info on its website.

Let's Get Healthy,

Coach TIA 

EXERCISE BY OSMOSIS

This is a devotional out of my Healthy Lifestyle class, I Don't Do Diet. 

EXERCISE BY OSMOSIS

You were bought at a price. Therefore honor God with your body. 1 Corinthians 6:20

I’m going to ask you to think back to your grade school and high school days when your teachers were telling you that you couldn’t learn history by just putting the book under your pillow at night in hopes of the knowledge just seeping in while you sleep.  They were trying to get you to realize that at some point you would have to pick up the book and study the material to learn it.  The same concept is true of your goal to living a healthy lifestyle and becoming physically fit.

As tempting as it seems we have to be careful that we don’t carry this childhood concept into adulthood because exercise doesn’t happen by osmosis.  I have come across many people that could walk into any health club and teach a class on proper exercise technique and nutrition but they still struggle with holding themselves accountable to the daily routine that gets it done.  They have become rich in knowledge but poor in the application of that knowledge.  Remember that the win is in the ‘doing’ not in the ‘knowing or learning.’ 

I know some of us, me included,
that like to know as much as possible about something before we get started.  But there is a point that we have to put action to our learning and just start the process.  You will always have the chance to learn more things about how to improve what we are doing but you won’t get a second chance to repeat this day.  So as a means of accountability; what does your exercise program look like now?  You are in the fourth week of this class and you should be consistently exercising 3-4 times per week.  If you are, then that’s great.  But if you’re not, why?  What is holding you back?  Don’t let complacency and the status quo control your life anymore.

Don’t forget that we all made a COMMITMENT to ourselves when we started this class and we need to stay true to that.  Realize that nobody can do the heavy lifting for us and we will have to work hard for our goal.  This even means sweating – yes I know it’s out of style but it must happen, your success depends on it. 

Let's Get Healthy,

Coach TIA 

EXERCISE BY OSMOSIS

This is a devotional out of my Healthy Lifestyle class, I Don't Do Diet. 

EXERCISE BY OSMOSIS

You were bought at a price. Therefore honor God with your body. 1 Corinthians 6:20

I’m going to ask you to think back to your grade school and high school days when your teachers were telling you that you couldn’t learn history by just putting the book under your pillow at night in hopes of the knowledge just seeping in while you sleep.  They were trying to get you to realize that at some point you would have to pick up the book and study the material to learn it.  The same concept is true of your goal to living a healthy lifestyle and becoming physically fit.

As tempting as it seems we have to be careful that we don’t carry this childhood concept into adulthood because exercise doesn’t happen by osmosis.  I have come across many people that could walk into any health club and teach a class on proper exercise technique and nutrition but they still struggle with holding themselves accountable to the daily routine that gets it done.  They have become rich in knowledge but poor in the application of that knowledge.  Remember that the win is in the ‘doing’ not in the ‘knowing or learning.’ 

I know some of us, me included,
that like to know as much as possible about something before we get started.  But there is a point that we have to put action to our learning and just start the process.  You will always have the chance to learn more things about how to improve what we are doing but you won’t get a second chance to repeat this day.  So as a means of accountability; what does your exercise program look like now?  You are in the fourth week of this class and you should be consistently exercising 3-4 times per week.  If you are, then that’s great.  But if you’re not, why?  What is holding you back?  Don’t let complacency and the status quo control your life anymore.

Don’t forget that we all made a COMMITMENT to ourselves when we started this class and we need to stay true to that.  Realize that nobody can do the heavy lifting for us and we will have to work hard for our goal.  This even means sweating – yes I know it’s out of style but it must happen, your success depends on it. 

Let's Get Healthy,

Coach TIA 

THE BATTLE WITH FOOD BEGINS IN THE MIND!

CONQUER YOUR MIND

Therefore, I urge you, brothers, in view of God’s mercy, to offer your bodies as living sacrifices, holy and pleasing to God—this is your spiritual act of worship. Do not conform any longer to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will. Romans 12:1-2

Have you ever wondered where that voice inside your head came from and who in the world gave it permission talk to you in the first place?  How did we get to the point where we are always negotiating or justifying our decisions with it?  Or even contemplating our future?  And who controls this voice anyway?  Does God speak to me through this voice?  Certainly these are all good questions and ones that I don’t have a definitive answer to, but I do think the biggest contributor is our own thoughts and contemplations.  I also think that for a lot of people our mind or this so-called ‘voice inside’ has developed into a tool for self-criticism and judgment towards other people.  We have to learn to control this voice or it will control us.

I know that we have already touched on this subject before but we have to continue to bring to light the problems that have the biggest impact on us and the solutions to defeat them.  So this idea of our struggle with our own thoughts is just that, it’s a battle we fight in our mind and the war is ultimately won through self-discipline.  Just as the verse above says “but be transformed by the renewing of your mind” it is through Christ that we can restore our thoughts.  Our best weapon for this battle is the word of God and we must spend time in it each day and allow His words and knowledge to fill this voice in our mind.  It will be through prayer and meditation on His word that we hear the voice of God and see His restorative power.

One of the most detrimental things that can happen is when this voice inside fills us with self doubt and feelings that we can’t do something.  Thankfully God has shown me a great way to learn how to conquer this problem.  When I first started to run I heard that voice all the time, saying I can’t run any further, my legs are killing me I have to stop, or I am breathing so heavy I think my lungs are going to explode, I have to stop.  But I didn’t, God told me that if I can learn to ignore that voice when things are this difficult I could learn to control it at any time.  I learned to tune out the negative thoughts that would develop in the face of challenging decisions and relied on God’s strength to succeed.

But remember, this change and the winning of the battle only happens through action – not the desire alone.  Like this quote from Richard Pascale that says “we are much more likely to act our way into a new way of thinking, than to think our way into a new way of acting.”  It is about action. 

Let's Get Healthy,

Coach TIA 

THE BATTLE WITH FOOD BEGINS IN THE MIND!

CONQUER YOUR MIND

Therefore, I urge you, brothers, in view of God’s mercy, to offer your bodies as living sacrifices, holy and pleasing to God—this is your spiritual act of worship. Do not conform any longer to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will. Romans 12:1-2

Have you ever wondered where that voice inside your head came from and who in the world gave it permission talk to you in the first place?  How did we get to the point where we are always negotiating or justifying our decisions with it?  Or even contemplating our future?  And who controls this voice anyway?  Does God speak to me through this voice?  Certainly these are all good questions and ones that I don’t have a definitive answer to, but I do think the biggest contributor is our own thoughts and contemplations.  I also think that for a lot of people our mind or this so-called ‘voice inside’ has developed into a tool for self-criticism and judgment towards other people.  We have to learn to control this voice or it will control us.

I know that we have already touched on this subject before but we have to continue to bring to light the problems that have the biggest impact on us and the solutions to defeat them.  So this idea of our struggle with our own thoughts is just that, it’s a battle we fight in our mind and the war is ultimately won through self-discipline.  Just as the verse above says “but be transformed by the renewing of your mind” it is through Christ that we can restore our thoughts.  Our best weapon for this battle is the word of God and we must spend time in it each day and allow His words and knowledge to fill this voice in our mind.  It will be through prayer and meditation on His word that we hear the voice of God and see His restorative power.

One of the most detrimental things that can happen is when this voice inside fills us with self doubt and feelings that we can’t do something.  Thankfully God has shown me a great way to learn how to conquer this problem.  When I first started to run I heard that voice all the time, saying I can’t run any further, my legs are killing me I have to stop, or I am breathing so heavy I think my lungs are going to explode, I have to stop.  But I didn’t, God told me that if I can learn to ignore that voice when things are this difficult I could learn to control it at any time.  I learned to tune out the negative thoughts that would develop in the face of challenging decisions and relied on God’s strength to succeed.

But remember, this change and the winning of the battle only happens through action – not the desire alone.  Like this quote from Richard Pascale that says “we are much more likely to act our way into a new way of thinking, than to think our way into a new way of acting.”  It is about action. 

Let's Get Healthy,

Coach TIA 

Use your Hand As A Portion Control Tool

You have a great portion control tool with you at all times your hand.

• Your thumb = 1 oz
• Best for:
• Salad dressing
• • Peanut butter
  • Sour cream
  • Cheese
  
  
• Your palm = 3 oz
• Best for:
• Beef
• Pork
• Poultry
• Fish

• Your closed fist = 1 cup or one serving
• • Beverages
  • Cereal
  • Casseroles
  • Soups
  • Fresh fruit
  • Salads
  
  
• Your thumb tip = 1 tbsp
• Best for:
• • Butter
  • Margarine
  • Mayonnaise
  • Olive Oil
  • Mustard
  • Relish
  • Ketchup
  
  
• Your fingertip = 1 tsp
• Best for:
• Salt
• pepper
• vinegar
• Spices
• sweeter
• cream

• A handful = 1–2 oz of snack food
• Best for:
• nuts
• pretzels
• baked chips
• trail mix
• snacking on cereals 
• 
  
• 
  
• A cupped hand = 1/2 cup
• Best for:
  • Pasta
  • Rice
  • Beans
  • Potatoes
  • Cooked vegetables
  • Pudding
  • Ice cream
  
  
• Two cupped hands = 1 cup
• Best for:
• Salad
• vegetable serving
• The spread of your = plate of food
  
  
  Let's Get Healthy,
  Coach TIA 
  
  

Use your Hand As A Portion Control Tool

You have a great portion control tool with you at all times your hand.

• Your thumb = 1 oz
• Best for:
• Salad dressing
• • Peanut butter
  • Sour cream
  • Cheese
  
  
• Your palm = 3 oz
• Best for:
• Beef
• Pork
• Poultry
• Fish

• Your closed fist = 1 cup or one serving
• • Beverages
  • Cereal
  • Casseroles
  • Soups
  • Fresh fruit
  • Salads
  
  
• Your thumb tip = 1 tbsp
• Best for:
• • Butter
  • Margarine
  • Mayonnaise
  • Olive Oil
  • Mustard
  • Relish
  • Ketchup
  
  
• Your fingertip = 1 tsp
• Best for:
• Salt
• pepper
• vinegar
• Spices
• sweeter
• cream

• A handful = 1–2 oz of snack food
• Best for:
• nuts
• pretzels
• baked chips
• trail mix
• snacking on cereals 
• 
  
• 
  
• A cupped hand = 1/2 cup
• Best for:
  • Pasta
  • Rice
  • Beans
  • Potatoes
  • Cooked vegetables
  • Pudding
  • Ice cream
  
  
• Two cupped hands = 1 cup
• Best for:
• Salad
• vegetable serving
• The spread of your = plate of food
  
  
  Let's Get Healthy,
  Coach TIA 
  
  

What To Eat at Fast Food Places...Chick-fil-A

Chick-fil-A

This place is what you would expect all about chicken. Chicken sandwiches, wraps, soup and even salads. Everything here in fried in peanut oil, so be forewarned if you're allergic. As with Taco Bell most of the menu items at Chick-fil-A are high in sodium. 

I really, really, really want to love this place but I can’t.

Wraps sound like a good idea but they are just like Taco Bells not nutritious or healthy.  They have larger portion sizes, fat and calories. The wrap alone is around 400 calories, with 2-16 g of fat and more than 1,200 mg of sodium. Wowzers!!

SALADS:

Chargrilled and Fruit Salad (220 calories, 6 g fat, 22 g protein, 860 mg sodium)

Chargrilled Chicken Garden Salad (180 calories, 6 g fat, 23 g protein, 860 mg sodium)

Southwest Chargrilled Salad (240 calories, 9 g fat, 26 g protein, 750 mg sodium)

Side Salad (70 calories 4.5 fat 5 protein 110 sodium)

All with the salads pick the low-fat or fat-free dressing. Like Berry Balsamic vinaigrette dressing 70 calories

SIDE:

Add a Fruit Cup (100 calories, 0 g fat, 0 mg sodium)

SOUP:

Hearty Chicken Soup (240 calories, 7 g fat 1,670 mg) 

SANDWICHES:

There are no healthy ones to choose from but if I had to pick one it would be:

Chick-fil-A Char-grilled Chicken Sandwich (410 calories 12 g fat 37 g protein, 1370 sodium) However remove the bun and it’s 230 Calories, Fat 11g, 990mg sodium, Protein 22g.

AVOID some food that might appear to be good or healthy:

Coleslaw (360 calories 31 g fat 280 sodium)

Carrot & Raisin Salad (260 calories, 12 g fat, 160 sodium)

Yogurt Parfait (230 calories, 3 g fat, 35 sugars, 60 g sodium)

Ice Cream cup (290 calories, 7 fat, 49 sugars 200 sodium)

Ice Cream Cone (170 calories, 4 fat 25 sugar, 115 sodium) This might sound good but the main ingredient is SUGAR!

Chick-fil-A provides nutrition info on its website.

Let's Get Healthy,

Coach TIA 

What To Eat at Fast Food Places...Chick-fil-A

Chick-fil-A

This place is what you would expect all about chicken. Chicken sandwiches, wraps, soup and even salads. Everything here in fried in peanut oil, so be forewarned if you're allergic. As with Taco Bell most of the menu items at Chick-fil-A are high in sodium. 

I really, really, really want to love this place but I can’t.

Wraps sound like a good idea but they are just like Taco Bells not nutritious or healthy.  They have larger portion sizes, fat and calories. The wrap alone is around 400 calories, with 2-16 g of fat and more than 1,200 mg of sodium. Wowzers!!

SALADS:

Chargrilled and Fruit Salad (220 calories, 6 g fat, 22 g protein, 860 mg sodium)

Chargrilled Chicken Garden Salad (180 calories, 6 g fat, 23 g protein, 860 mg sodium)

Southwest Chargrilled Salad (240 calories, 9 g fat, 26 g protein, 750 mg sodium)

Side Salad (70 calories 4.5 fat 5 protein 110 sodium)

All with the salads pick the low-fat or fat-free dressing. Like Berry Balsamic vinaigrette dressing 70 calories

SIDE:

Add a Fruit Cup (100 calories, 0 g fat, 0 mg sodium)

SOUP:

Hearty Chicken Soup (240 calories, 7 g fat 1,670 mg) 

SANDWICHES:

There are no healthy ones to choose from but if I had to pick one it would be:

Chick-fil-A Char-grilled Chicken Sandwich (410 calories 12 g fat 37 g protein, 1370 sodium) However remove the bun and it’s 230 Calories, Fat 11g, 990mg sodium, Protein 22g.

AVOID some food that might appear to be good or healthy:

Coleslaw (360 calories 31 g fat 280 sodium)

Carrot & Raisin Salad (260 calories, 12 g fat, 160 sodium)

Yogurt Parfait (230 calories, 3 g fat, 35 sugars, 60 g sodium)

Ice Cream cup (290 calories, 7 fat, 49 sugars 200 sodium)

Ice Cream Cone (170 calories, 4 fat 25 sugar, 115 sodium) This might sound good but the main ingredient is SUGAR!

Chick-fil-A provides nutrition info on its website.

Let's Get Healthy,

Coach TIA 

What To Eat at Fast Food Places...Taco Bell

TACO BELL, I used to love Taco Bell. That is when I was heavier.  

Be aware as with almost any Mexican place you eat at the salt content in most of their food is very high. Taco Bell is no different.

Just as with McDonalds buns the soft taco shells that Taco Bell uses are not very healthy or nutritious. However, it is pretty impossible to take it off like a bun.

WHAT TO EAT AT TACO BELL If you have to eat there.

Pick form the Fresco Menu, which replaces cheese and/or sauce with a zesty fiesta salsa made of diced tomatoes, onions, and cilantro. 

• All items on the Fresco Menu have 330 calories or fewer with no more than 8 g of fat. However 8 grams of fat is a lot of fat per calorie. So make this a rare stop!
• Fresco Grilled Steak Soft Taco (150 calories, 4 g fat, 520 mg sodium)
• Fresco Crunchy Taco (150 calories, 8 g fat, 350 mg sodium)
• Fresco Soft Taco with Beef (180 calories, 7 g fat, 650 mg sodium)
• Fresco Ranchero Chicken Soft Taco (170 calories, 4 g fat, 730 mg sodium)
• Taco Bell Fresco Bean Burrito (350 calories  2.5 fat, 990 sodium )
• Taco Bell Fresco 7-Layer Burrito (380 calories
• Fresco Burrito Supreme® – Chicken (350 calories  2.5 fat, 1060 sodium )
• Fresco Burrito Supreme® – Steak (340 calories  2.5 fat, 1100 sodium)
• Fresco Chicken Soft Taco (150 calories  3.5 fat, 480 sodium)

If you want a little cheese, a taco is your best choice. Try: 

• Spicy Chicken Soft Taco (170 calories, 6 g fat, 580 mg sodium)
• Soft Beef Taco (200 calories, 9 g fat, 630 mg sodium)

 The following are low in calories but they are fried stay away form them.

• Tostada (250 calories. 3.5 g fat, 555 mg sodium)
• Crunchy Taco (170 calories, 10 g fat, 350 mg sodium)

Ask for extra fresco salsa or extra lettuce to boost the nutrition and to be more filling. 

Add a sideitems of Pintos and Cheese (160 calories, 6 g fat, 670 mg sodium)

For added flavor without the fat, use the various hot sauces. Avoid the sour cream, cheese sauce or other creamy toppings. 

Taco Bell provides nutrition info on its website. 

Let's Get Heathly,

Coach TIA