by kelsey | Mar 6, 2013 | Cooking Tips, Diet, Eating Out, Etc., Food, Weight Management
Last night’s STRIVE 2 Survive sparked a hot topic about fish options. Many of you are eating more fish right now than you ever do due to the Lenten season. Jeff, with County Fair had some excellent choices of frozen fish that we reviewed and discussed, but it also brought up the topic of fast food fish choices. All of these fish sandwiches are breaded and fried, but how to do know what’s better than others? I did a little research for you to help you make better choices. When you look at the chart below, please take note of the calories, total fat, saturated fat, trans fat (the only place that has trans fat is Culvers), sodium (recommended to stay below 2400mg/day), and cholesterol (recommended to stay below 300mg/day). The carbohydrates are coming from the bun and a little from the breading and can easily be dropped by taking off half of your bun. Other important things to note is that holding the tarter sauce can save you about 100 calories and 5-10g of fat. Another healthy choice would be to get a side salad, instead of fries with the sandwich. And even better would be to make your fish at home like my picture of grilled shrimp above. We’ll discuss cooking methods tomorrow, so stay tuned!
-Kelsey
Nutrient Comparison
References: restaurant’s websites, calorieking.com, and myfitnesspal.com.
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Nutrition Facts |
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| Food Item |
Calories |
Total Fat |
Sat. Fat |
Trans Fat |
Cholesterol |
Sodium |
Total Carbs |
Fiber |
Sugar |
Protein |
| McDonalds Filet of Fish |
380 |
18g |
3.5g |
0 |
40mg |
610mg |
39g |
2g |
5g |
16g |
| *McDonalds Filet of Fish-No Tarter |
290 |
9g |
2g |
0 |
30mg |
530mg |
38g |
1g |
5g |
15g |
| *McDonalds Fish Bites (snack size) |
280 |
13g |
2g |
0 |
25mg |
420mg |
21g |
1g |
0 |
11g |
| McDonalds Fish Bites (shareable size) |
740 |
39g |
5g |
0 |
70mg |
1260mg |
63g |
4g |
1g |
33g |
| Burger King Fish Sandwich |
590 |
31g |
5g |
0 |
45mg |
1480mg |
57g |
3g |
8g |
21g |
| Burger King Fish Sandwich-No Tarter |
410 |
12g |
2g |
0 |
30mg |
1240mg |
53g |
3g |
6g |
21g |
| *Taco Johns Fish Taco |
280 |
14g |
4.5g |
0 |
35mg |
1160mg |
29g |
2g |
3g |
10g |
| Arby’s Fish Sandwich |
570 |
25g |
4g |
0 |
45mg |
1010mg |
64g |
2g |
9g |
21g |
| Arby’s Fish Sandwich-No Tarter |
450 |
15g |
2.5g |
0 |
35mg |
730mg |
59g |
2g |
6g |
21g |
| Culvers Cod Filet |
663 |
40g |
7g |
1g |
76mg |
979mg |
47g |
1g |
5g |
31g |
| Culvers Cod Filet-No Tarter |
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553 |
27g |
5g |
1g |
58mg |
877mg |
46g |
1g |
5g |
31g |
| Culvers 3 piece Cod Dinner |
1929 |
132g |
22g |
2g |
196mg |
2444mg |
108g |
8g |
18g |
75g |
| Culvers 3 piece Cod Dinner-No Tarter |
1553 |
96g |
16g |
2g |
148mg |
2172mg |
106g |
8g |
18g |
75g |
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by kelsey | Mar 5, 2013 | Etc.
With spring approaching and the change in time with daylight savings this weekend, we look forward to longer days with more sun, warmer temperatures, snow melting, green grass, and birds chirping. Spring is a time for new life with baby birds, calves, and lambs….it can also be a time for a new you! Our spring session of STRIVE 2 Survive starts a week from today, March 12th at 5:30pm at the County Fair Banquet Hall.
STRIVE 2 Survive is our 12 week wellness program where we meet 6 out of the 12 weeks (see calendar tab for full list of dates). The meetings are always Tuesdays from 5:30-6:30pm at the County Fair Banquet Hall. The weeks we don’t meet you get a take home lesson mailed or emailed to them, so every week you will get lessons on diet and activity. We also incorporate lab work (full lipid and glucose) and body composition testing (weight, BMI, fat%, fat mass, muscle mass, waist circumference, and BP) at the beginning and end of the program. We recommend weighing weekly for those who are working on weight loss, but it is not required as we are more of a wellness program focused on promoting lifelong habits, not a biggest loser type of program that is mainly focused on losing the weight fast. The cost of our 12 week program is $130 which includes all of the lessons, lab work, body composition testing, and a t-shirt. We have seen great results in improvement of lipids, glucose, BP, and weight (see the feedback and results tab for more info!). This will be our last session before we take a break during summer.
If you packed on some extra pounds during winter, need to re-boot your New Year’s resolution, or just want to get in shape for summer, let us help you! If you are interested or want to learn more, please contact us at 884-4226 or strive2survive@brownclinic.org.
-Kelsey
by kelsey | Feb 27, 2013 | Etc.
In two weeks, we will be starting our spring STRIVE 2 Survive program. I enjoy working with every group, but the spring groups always brings a bit more excitement to them as the weather starts getting nicer, we think about getting in shape for summer, we can start using the sidewalks and roads for exercises again, etc. Our 12 week program is really geared towards disease prevention while promoting life-long healthy habits. If you or you know of a friend or family member that could benefit from the program, please contact us to get enrolled! It’s time to put your health first and make a commitment to live a healthy and long life!
One of my favorite pieces of feedback we have received was from a couple who participated in STRIVE 2 Survive. Looking good on the outside is one part of this, but we are just as concerned about your insides looking good and STRIVE 2 Survive can help make a positive impact with this!
”As participants of Strive 2 Survive I would like to share a story with you. I know alot of people including myself think that if we change our eating habits & exercise we will lose weight and if/when that doesn’t happen we wonder why we even try and sometimes throw in the towel. However, recently my husband went into the clinic with tightness in his chest and because of his history of heart disease they decided to do an angiogram to make sure his current stents were not blocked again or that the arteries that had some previous blockage had not gotten worse. To our surprise we found out that in fact blockage was not the cause and that the arteries actually showed less blockage than the previous angiogram taken 2 years ago proving that although you may not see the changes from the outside, you are making big changes inside! Thank you so much for the class, I’m sure it is helping make changes in many people.”
To get signed up for the spring session, be sure to contact us today! You can contact us through the blog contact, email at strive2survive@brownclinic.org, or call 884-4226.
-Kelsey
by kelsey | Feb 14, 2013 | Etc.
Happy Valentine’s Day! The day of love is the perfect day to tell your loved ones how much you care about them. The clinic has been bustling today and yesterday with flower deliveries and it’s exciting to see others share their love for one another! Hearts are the main icon or image of Valentine’s day and it’s a good reminder to do some self-reflection on your own heart. Eating healthy and exercising are essential for promoting a healthy heart (see my tips on my previous post about heart healthy recommendations at https://s2sbrownclinic.com/2013/02/promoting-a-healthy-heart/ ). So in celebration of the day of love, we encourage you to take a little time for yourself and get a good workout in to keep your heart healthy. Instead of candy, have a piece of fruit…or if you must, have a smaller piece of candy or choose a healthier version such as dark chocolate. You could pair the two together and have dark chocolate covered strawberries…a real treat! Slowly working at achieving a healthier self will help you be around a lot longer to share your love with your family and friends!
-Kelsey
by kelsey | Feb 13, 2013 | Etc.
We are excited to announce our spring dates for STRIVE 2 Survive! Our spring session will be starting March 12th and we invite you to join us! Our 12 week wellness program includes 6 in person lectures and 6 take home lessons, lab work at the beginning and end of the program (full lipid and fasting sugars), and body composition testing (weight, BMI, fat%, fat mass, muscle mass) at the beginning and end of the program. Our participants have shown improvements in weight, blood pressure, cholesterol, sugars, and overall health and wellness (see their feedback under the INFO tab!). Let our top notch multi-disciplinary team help you learn to eat healthier, be more active, and achieve a healthier self inside and out!
Lecture Dates:
March 12: “Healthy Eating Made Easy” ….Kelsey Raml, MS, RD, LN
March 26: “Exercise for the Health of It” ….Dr. Dan Reiffenberger
April 9: “Medications…to do or not to do” ….Deidra Van Gilder, PharmD
April 23: “Your Equation to Success” ….Dr. Jon McAreavey
May 7: “A Walk Thru the Wellness Wheel”….Dr. Clark Likness
May 21: “Making Health a Way of Life” ….STRIVE Team
If you are interested in learning more, be sure to contact us today!
-Kelsey
strive2survive@brownclinic.org
884-4226
