You Can Still Eat Out Part 2: What to Order Where

*Sorry this is later than I said it would be; I compiled this list on Word, and I was having internet problems, so I was unable to transfer it and post it.*

As I mentioned before, eating right while eating out isn’t impossible. It just requires a little knowledge, maybe some research, and as always, a little self control.

Here are some of my go-to’s for my most frequented restaurants:

McDonald’s

Grilled chicken sandwich, no mayo. Their balsamic vinegar dressing is a good alternative if you have to have a condiment. It’s ok to leave the cheese on, and sometimes even the bacon 😉 The whole wheat bun they serve it on makes it doubly awesome.

Fruit N’ Yogurt Parfait. As a side of course. They are admittedly kinda high in sugar, but in my opinion that’s cancelled out by the calcium, fruit, and the fact that it’s still way better for you than French fries.

Cheeseburger. That’s right, sometimes you gotta just have a good old McD’s cheeseburger. That, and the calorie count is only 300. So that plus your yogurt makes for a reasonable lunch.

Apple Slices. I don’t order them, because I’m allergic. But you can order them. It doesn’t get much healthier than sliced fruit.

Salads. They offer an impressive variety of salads. I’m also allergic to lettuce, so I don’t order these either. But you can. Just remember to stick to grilled chicken instead of crispy, and be VERY careful with the dressings.

Since I’m me, and everyone has their own taste, I would recommend visiting their website to see what your options are. They even have an ‘Under 400 calories’ page.

Breakfast. Stick to English muffins instead of biscuits, ham instead of sausage, and yogurt instead of hash browns.

Burger King

I had to rewrite this one. I’ve never liked BK as a ‘healthy eating’ option. Their grilled chicken and buns are really dry, and they offer apples and salads, but no healthy side that I can eat. In my opinion, their burger and fries are better than McD’s, but if I’m trying to eat healthy, I skip BK. So when they came out with their Satisfries, I was really excited. Until I did some research.

I went to their website to find out the calorie and fat counts for both types of fries. Their website and commercials are all about how the new fries are 40% less fat and 30% less calories than regular fries. Naturally, since you’re at BK, you assume it’s less fat and cals than original BK fries. But when I looked at the numbers, I didn’t need a calculator to see that it was not a 40% difference. Wondering why the discrepancy, I went back to the home page. This time, I noticed the tell-tale asterisks next to the font. So, I read the fine print, which states: “*40% less fat than McDonald’s fries” & “**30% less calories than McDonald’s fries.”.

That just makes me mad. They are basically lying to the public. Sure, those little asterisks mean they can’t actually be sued, because they were ‘honest’, but really?? Why not just say that? Or why not just say ‘20% less fat and calories than BK fries.’

So there’s my rant. I don’t think restaurants should be allowed to legally mislead people. It’s wrong.

So anyway, if you can down their grilled chicken sandwich, and you aren’t allergic to raw fruits and veggies, go for it.

Otherwise, the Whopper Jr. isn’t too bad of an option. It’s got tomatoes and onions on it (which I’m not allergic to), so you have some veggies. Just remember to skip the mayo. Personally, I think Bk’s cheese is gross, so I don’t order it there, but again, that’s just my taste.

Taco Bell

This is my favorite fast food option. As long as you order your items without any cream based sauces, and stay away from the deep fried foods, you pretty much can’t go wrong.

These are their cream based sauces:

Creamy Jalapeno sauce

Baja sauce

Pepper Jack sauce

Volcano sauce

Avocado Ranch dressing

Sour cream

Nacho Cheese

Don’t worry, that doesn’t mean your food has to be boring.

Here are some toppings you can substitute, and they’re actually good for you:

Guacamole

Salsa

Pico de gallo

Cheddar cheese or three cheese blend

Red sauce

Tomatoes, onions, and lettuce

Their deep fried items are:

Potatos

Chips

Chalupas

Cinnamon Twists,

Empanadas

Edible taco salad bowls

What you can have instead:

Pintos & Cheese

A side of rice

Gorditas instead of chalupas

Subway

As everyone knows, Subway is another place you almost can’t go wrong.

My suggestions:

Ask for a whole grain bread (wheat or honey oat)

Load up on the veggies

Stay away from mayo and other cream based sauces and condiments

Oil and vinegar is ok; even good for you (they use olive oil)

Be careful with the chips. They offer baked chips and yogurt, which are better options.

Panda Express

I like Panda Express because there is no MSG, and they use fresh foods. Even better, they now offer brown rice. Their Wok Smart items are easy to spot, and have 250 calories or less per serving.

So if you can, I would stick to brown rice as a side, and choose Wok Smart entrees. Something with veggies is best of course 😉 But even I can’t resist their orange chicken once in a while.

At bigger, sit-down restaurants (Applebees, Olive Garden, IHOP, etc.), a lot of them now have a low cal or Weight Watchers menu. There are flavorful items with a reasonable fat and calorie count. Best of all, there is usually a side of fruit or steamed veggies.

If there is not an alternative menu, it can still be easy to eat right. Just remember to stay away from ‘crispy’ or fried items, stick to tomato based sauces instead of cream based sauces, and don’t forget your fruit or veggies.

So there are my restaurant secrets to eating right. If you have a smart phone, it’s easy to check nutrition facts on the quick.

Don’t forget to have desert once in a while!

You should know that I do not count calories (or fat) as a practice. I think it’s unnecessary and it over-complicates healthy eating. Especially since fat and calories aren’t what matter most in healthy eating. What matters most is making sure you get the vitamins, minerals, fats, protein, and carbs that your body needs. But it is important, especially when you’re losing weight, to know more or less how many calories and how much fat are in your food. Keeping it within a certain range each time you eat will help you stay in control and on track.

If there’s a restaurant you want specifics on, or you have a question about something, send me a message!

Advertisements

Help Wanted

Yesterday was a rough day. It made me realize I am quickly losing my mobility and independence. I fear I am losing my ability to take care of my own kids every day.
On Facebook, there is a Cerebral Palsy Support Group page. Sometimes they post member questions, so that other people that have experienced similar problems can provide ideas and insight. So I sent them a question. They haven’t replied to me or posted my question, but I wanted to ask all of you. Maybe some or one of you is experiencing this. Or maybe you have a friend or acquaintance that has dealt with it. My question was this:

“I have CP, I’m married, and I have 2 kids, ages 8 & 1. I can walk, but as time goes by, it is increasingly difficult and painful. Cooking is especially difficult. When I say cooking, this includes even simple things like making sandwiches. I used to be able to clean ok, but that is getting much harder, as is chasing around my 1 year old son. Sometimes we sit in the car and watch movies, just so he is buckled down and happy, so I can sit down for a while. My husband works as a cook and I have been on disability for a year. I have a wheelchair, but my house is small, and it doesn’t fit through the hall or doorways, or around the kitchen table, or really even around the living room. And of course, it doesn’t reach the kitchen counters or stove. I’ve tried cooking from a stool, but having to get up and down a lot is worse than standing and walking, so that doesn’t work. I can tell I am rapidly losing mobility, and I don’t know what to do to be able to take care of my house and my kids. I was wondering if anyone else is going through this and what do they do?”

Please, chime in 🙂
The obvious answer would be to hire a someone to cook and clean for me, but I don’t have the resources right now. To my fellow Americans, would any type of insurance or government program cover anything like this?

What do I do?

**Please keep answers polite, any mean-spirited responses will be deleted. Thank you :)**

Skinny Girl Tips: You Can Still Eat Out!

During both of my weight loss rampages, I still ate at restaurants frequently. I even lost 20 pounds while working and eating at Taco Bell every day! Now, having a lot less mobility and a lot more pain, eating out is almost a necessity for us. For example, leaving church on Sunday, my husband and I took separate cars because he had to go straight to work. My hips and legs were hurting so bad I was holding back tears. But in the back seat I had two hungry kids (and a hungry me). There was no way I was going to be able to get around the kitchen to even make sandwiches. So we hit the Taco Bell drive thru instead, and watched a movie in the car while we ate.

Scenarios like that happen far too often at our house. Sometimes my husband is home with me, so he cooks, but being a cook at work, he cooks all day, and sometimes he just doesn’t want to. My daughter is also a big help, but at 8 years old, I don’t want her childhood to be about taking care of mom and little brother. So we eat out more than most people (or at least it seems that way). For a long time I felt guilty, because of the extra cost and the fact that it might not be as healthy as cooking at home, but with the help of a friend (Shout out to Mrs. C!) I decided that I wasn’t going to feel guilty anymore, I was just going to do what I needed to do to take care of my family, even when that meant doing things a different way than most.

I have never enjoyed cooking. It was kind of drilled in to me as a teen that I need to cook and learn to like it because when I get married and have kids, I will have to cook. So I tried, and I would get frustrated because it hurt, and it took so long, and then of course, you have to clean up afterward. So a couple hours of painful cooking and cleaning, for a meal that was gone in 20 minutes.  Ordering pizza just seems a lot less painful, and a lot more enjoyable. Luckily, my husband and kids don’t care that I’m not a 50’s housewife kinda girl. I’m kind of glad that I never liked cooking, because it would be one more thing that I wished I could do. Instead, I can see part of the blessing in my disability: I have a good excuse not to do something that I hate doing anyway.

So that was kind of a tangent, but this is a disability blog, so I feel like the disability aspect is important.

Anyway, it is totally possible to stay on track eating right at restaurants. Here are a few rules I follow:

  • No matter what you choose off the menu, STOP WHEN YOU’RE FULL. I know, it’s just. So. Good. But the leftovers will be good tomorrow when you heat them for lunch.
  • Have some fruits or veggies with your meal (fries don’t count. Anything deep fried doesn’t count). It doesn’t have to be anything complicated; it’s as simple as having tomato, onion, and lettuce on your burger, or salsa and guacamole with your quesadilla.
  • Look at the menus nutrition guide if available. Most fast food places have them. Even Starbucks has one. Sit-down restaurants will sometimes list calorie counts next to menu items. 500-700 calories = good. 1,000 calories or more = bad. (This is for a meal, if you are just having coffee and desert, the counts should be much lower)
  • Grilled or baked, good. Fried or crispy, bad. I don’t think I need to explain that one.
  • Don’t be afraid of cheese. Just don’t ask for extra. Cheese has nutritional value. Remember, we’re making lifestyle changes. Are you going to go the rest of your life without cheese? Didn’t think so.
  • Think outside the mayo jar. Mayonnaise is bad for you. No nutritional value, lots of fat and calories. Get creative with your condiments. Burgers are fine with just mustard and ketchup. Guacamole & BBQ sauce make a great western burger. Balsamic vinegar is awesome on a chicken sandwich.
  • Trade in your French fries. The day when you could only get fries with your burger or nacho cheese sauce for your chips is gone. Try a healthy side like yogurt or fruit instead of fries. Ask for salsa and guacamole instead of nacho cheese. Gotta get that fry fix? Steal just a few from your husband (or kid or friend)!
  • The same goes for sour cream and salad dressings. Ditch the sour cream for guacamole. Still creamy, and packed with nutritional value. Cream based salad dressings are bad. Choose balsamic vinegar (good for you!) or olive oil and lime (also good for you).
  • Starbucks? Ask for nonfat milk. What about sugar free? Artificial sweeteners are chemically altered. They are carcinogens (shown to increase risk of cancer). Also, there have been tons of studies that show that they don’t help weight loss. Stick to the real stuff in moderation.
  • Starbucks pastry? loaf. Their reduced fat pastries are better than the regular ones! Or pick something with nutrients, like pumpkin or banana nut.
  • Pizza can be good for you! Especially if you order a thin crust vegetarian special. If you have to have meat, Canadian bacon (or ham) is your best bet. It has a surprisingly low fat and calorie count. If you don’t like all the veggies, just add the ones that you do like. Love Hawaiian? Just ask for Canadian bacon and pineapple instead. Hawaiian has extra cheese. If you don’t like thin crust, don’t beat yourself up; order pan. Ask for whole wheat crust where available, and don’t forget to sprinkle those little crushed pepper packets! So good for you, and a metabolism booster!

Eating healthy at restaurants doesn’t require a degree in nutrition, just a combination of common sense and creativity. Later in the week I’ll post some of my favorite weight-loss-friendly menu items 🙂 Now go hit a drive thru!

Skinny Girl Tips: Easy Ways to Incorporate Fruits and Veggies into Your Diet

Hey everyone! Sorry, I’ve missed a couple of weeks. We had some sad stuff going on, so I didn’t post any tips for a while. When we left off, I was going to show you some easy ways to incorporate fruits and veggies into your diet. Here they are 🙂

Breakfast
• Bananas, berries, raisins, or dried cranberries in your cereal or oatmeal. This one is simple, but many people don’t think of it. Peaches are great in oatmeal!
• Warm a whole wheat tortilla. Spread on some peanut butter and a sliced banana, drizzle some honey (good for you!), and sprinkle some cinnamon,
• Use whole wheat pancake mix to make pancakes, and add in some fruit chunks. My favorite combinations: apples and cinnamon, strawberries and white chocolate, banana and chocolate chips. Top with peanut butter for protein, and if you use syrup, use real maple syrup. (it usually comes in a glass bottle)
• Make a smoothie! Just use frozen yogurt, milk, and any fruit combinations you like. Don’t have frozen yogurt? Use regular yogurt and ice. Even add coffee!’
• Easy fruit and yogurt ‘parfait’: Layer yogurt, fruit, and graham crackers, cereal, or granola
• Top eggs with avocado, spinach, mushrooms, salsa, and/or whatever veggies you like.

Lunch
• Top sandwiches with avocado, tomato, cucumber, fresh spinach, and\or whatever other veggies you like. That works for burgers too.
• Don’t forget the veggies on your hot dog! Avocado, tomato, onion, and cucumbers go great.
• Top your nachos with all of those veggies too!
• When all else fails, have a side of veggies or a salad. It’s best to skip the dressing or use balsamic vinegar or olive oil and lime.
• A hot ham, cheese, and broccoli sandwich.
• Tuna: Use mayo made with olive oil, add in a little mustard or lime juice. Add raisins or dried cranberries, sliced avocado and tomato, or chunks of apple and/or celery.

Dinner
• Making pasta? Marinara is veggie packed, especially if you use or make one with veggie chunks. For alfredo add in broccoli and corn.
• For quesadillas, add corn, tomato, and/or onion. Dip them in salsa or guacamole.
• Chicken soup: Boil 4 chicken breasts, 4 small potatoes, half a bag of baby carrots, corn, half an onion,and2 zucchini. Add salt, garlic, oregano, cumin, paprika, and chili powder to taste.
• Top chili with avocado, tomato, onion, cucumber, and/or corn.
Snacks
• Slice and apple and eat it with peanut butter as a snack. This is the perfect carbs-and-protein combination.
• Family sized bowl of guacamole: 4 avocados, ½-1 tomato, ¼-1/2 onion, ½ bushel of cilantro. Optional: ½ cucumber. Mash avocado, dice veggies, and chop cilantro. Mix together and add salt, lime juice, cumin, paprika, and chili powder to taste. The Lazy Cook’s way: Throw it all in a blender. It just won’t be as chunky.
• Pita chips with hummus, guacamole, or salsa.
• Dip bell pepper or cucumber spears in guacamole, hummus, or salsa.
• Drizzle chocolate over strawberries.
• Super quick ‘fancy’ salad: Sliced cucumber, sliced tomato, 1 can whole olives. Optional: Sliced avocado. Mix together with balsamic vinegar or olive oil and lime.
• When all else fails, wash some fruit or veggies and eat them.

Adding fruits and veggies is pretty easy once you get started. Use fresh as much as possible, but don’t feel guilty about using canned or frozen; it’s better than nothing. Be creative and find unique ways to add fruits and veggies to your recipes, or even frozen or microwave meals! If you’re not used to fruits and veggies being a big part of your diet, fake it ‘til you make it. It WILL make a difference in your waistline and your health!

Comment with your own creations!

For My Uncle Kreg

“At least I don’t have cancer.”

That’s what I always told people who asked how I could have such a great attitude about my medical problems. That was before my uncle was diagnosed with cancer. I had no idea how true those words would ring.

I always thought he would win. I always thought he would beat it. I never once thought “What if he doesn’t?” I think I was doing it to be strong. Strong for my aunt. Strong for my daughter. Strong for my uncle. Strong for myself. But now I wish I would have asked “What if the worst happens? What if he doesn’t make it?”

I would have gone to see him every day. I would have called him more. I would have sat and listened more. Instead of being afraid to talk to him, afraid to disturb him, I would have asked. I would have thanked him for everything. All the times he just sat and had coffee with me, or dinner. Thanked him for his guidance. For listening to me. For treating me like another adult family member; like my view and my opinion mattered. I would have told him just how much he mattered to me.

It’s not very often that I question the way God works, or why He allows things to happen. But this is one of those times. I still needed him here. I needed him to talk with me and have coffee with me. I needed his guidance and his outlook. My husband needed his guidance and his example. Who is going to mentor him now? Who is going to sneak candy to my kids in plain sight? He won’t be there to see Cruz grow up. He hasn’t really even gotten to notice all the cute things Cruz does now. You know, if it weren’t for uncle Kreg, Cruz probably wouldn’t even exist. Sure, my husband always wanted another baby, and every only child wants a baby brother or sister, but it was my uncle’s constant “So when is the other one coming?” That finally broke my grudge against pregnancy. But he never really got to know him.

And then I think about how selfish that is of me, because if I still need him that much, I can’t imagine what my aunt and my cousins must be going through. 25 years. They’ve been married for 25 years. They’re best friends. I can’t imagine what it must be like, after all that time, to look down the road without him. His oldest daughter’s baby is younger than Cruz. If I’m this torn over him not being able to see Cruz grow, I can’t imagine what she is going through. Or my middle cousin. 19 and going through college. He won’t be there when she graduates. He won’t be there to walk her down the aisle. Or watch her kids grow up. Or my youngest cousin. He’s only 16. He won’t even see him graduate high school. He claims he’s never having kids. Uncle Kreg won’t be there to change his mind like he changed mine.

But we know where he is now. There is no questioning it. He is in heaven. He is with Jesus. He has no more pain; he is healed. He has a joy that we cannot even fathom. And he will be waiting when we get there.

Uncle Kreg is still with us in some ways. Whenever the Oregon Ducks play. Whenever someone gives Promise, or Cruz, or his little granddaughter a cookie. Whenever we help someone, just because they need help. When I look at my kids, or my aunt, or my cousins, and remember how much he loved all of us.

During his fight with cancer, uncle Kreg told me about a book he wanted me to read. A book about one young man’s struggle with the same cancer. I am reading the book now, and I feel so sorry that I never really knew what it was like when he was here with us.

Many times, he told me that if he made it through, his dream was to spread awareness of this cancer. To speak in high schools and colleges and hand out this book that talks about the pain and loneliness of cancer in such detail. Such detail that it gave me nightmares.

You see, my uncle had testicular cancer. A cancer that none of us had ever heard of, yet it is the most common cancer among men ages 15-35. It is also the most curable cancer – if you catch it early. By the time my uncle was diagnosed – because he passed out and went into seizures one night – it had already spread to his lymph nodes, lungs, and brain.

It makes me angry to think that it is the most common cancer in young men, yet most people have never heard of it. Why isn’t there more awareness of this cancer that affects so many people? Awareness can save lives. It could have saved my uncle’s life.

So I intend to help carry out my uncle’s plan. I intend to spread awareness. If he, one of the least, maybe THE least deserving person that I know, had to die, I will help make sure that it was not in vain. That it does not go unnoticed.

Talk to your sons about testicular cancer. One awkward talk could save their lives.

http://testicularcancerawarenessfoundation.org
http://togetherwewillwin.net

Dedicated to my uncle Kreg, who read my blog posts from the very beginning.
2/14/65 -8/31/13
You are greatly missed.

Aunt Brenda and Uncle Kreg at my cousin's wedding, 2 months before he was diagnosed.

Aunt Brenda and Uncle Kreg at my cousin’s wedding, 2 months before he was diagnosed.

Uncle Kreg holding my son, Christmas 2012, almost 1 year after being diagnosed.

Uncle Kreg holding my son, Christmas 2012, almost 1 year after being diagnosed.

Us at Relay For Life 2012. Uncle Kreg is in front.

Us at Relay For Life 2012. Uncle Kreg is in front.

Testicular Cancer Awareness bracelets in orchid, the color of its awareness ribbon.

Testicular Cancer Awareness bracelets in orchid, the color of its awareness ribbon.

Sunrise

It’s 2:57 AM right now, and I’ve been wide awake since 11. I fell asleep in my spot on the couch, but woke up when my legs and hips started hurting. I tossed and turned for a few hours, but the pain wouldn’t let me sleep. So here we are. I’ve given in and taken some meds, and I’ve got my cup of coffee in hand.

This isn’t so abnormal. At least, not for me. In fact, for me it’s abnormal to sleep all night until 6 or 7 AM. A normal night for me would be to fall asleep around 9 or 10, toss and turn most of the might, and finally get up around 4 am for a cup of coffee and some pain relief.

There was a day when I thought getting up any time before 5 am was crazy. That wasn’t so long ago; only a year and a half or so. Now getting up at 4 is just normal to me.

 

But don’t feel bad for me. In a lot of ways, getting up before the sun is a blessing. Who else gets to watch the beautiful sunrise every day?

 

As a stay at home mom, I generally don’t have a lot of time to myself. Getting up so early allows me to have some time to myself that I wouldn’t have otherwise. I get uninterrupted time to read, talk to God, and work on my blog. For most people, that’s a decision between sleeping while the kids are sleeping or getting the laundry done. The pain won’t let me sleep, and I can’t get off the couch (also the pain), so I can spend some quality me time guilt free. See? It’s all in perspective.

Dirty window, pretty sunrise.

Dirty window, pretty sunrise.

Skinny Girl Tip of the Week: Eat!

Skinny Girl Tip of the Week: Eat!

You’ve heard the analogy that eating is the human equivalent to putting gas in a car. It’s totally true. Starving yourself is not the answer to weight loss. I know way too many people who have gone on 500 calorie-a-day diets to lose weight. But guess what? They’re not thinner. And they’re still trying to find that miracle diet. Why? Because starving yourself DOESN’T WORK. Even if you were to lose 5 or 10 pounds, your body can’t live on 500 calories a day forever. Eventually you have to go back to eating a healthy amount. And when that happens, you gain it all back. This happens for two reasons:

1) You haven’t learned new eating habits. Healthy eating habits. You don’t know any different so you go back to eating the same junk that got you there in the first place.

2) When you starve yourself, it screws up your metabolism. Our bodies are smarter than we realize. When you starve yourself, your body goes into hoarder mode. It’s so glad to finally have food, and it’s afraid you’re going to starve it again, so it clings to the calories you put in, as well as the fat that’s already there.

If it’s clinging to the fat that’s already there, how easy is it really going to come off when you diet and exercise? It’s gonna fight to keep what it has.

Eating gives you energy and spurs your metabolism. This makes your body way more effective at burning calories when you exercise, as well as when you’re just vacuuming the carpet, or even while you’re sleeping. Feeding your metabolism is key in losing weight and keeping it off.

So eat when you’re hungry!

I’m not going to tell you to eat breakfast if you’re not hungry and it makes you sick to your stomach (though it wouldn’t hurt to down some water or a cup of joe. And no, your coffee doesn’t have to be black.).  But when you start feeling sluggish, it’s a good indication that your body needs some fuel.

That being said, when you eat, try to make wise choices, and stop when you’re full.

Even if it’s between meals, have a yogurt or a banana or a granola bar. Motherhood, or life in general, is crazy busy. So if you just ate breakfast a couple hours ago and you hear your tummy growl, don’t feel guilty about grabbing a snack. You’ll burn more calories, think better, feel better, and your loved ones will thank you  😉