Lent is known for Fish Fridays. This article will help you compare the different seafood options fast food restaurants offer and assist in small changes you can make to eliminate some of the excess calories and fat provided from these menu items.
Fast food can be a convenient option when factoring in our busy lifestyles, however, being mindful of what we are putting into our bodies is also important. Many of the options offered provide almost half of your daily 2,000 calorie allowance or more. The table above provides an overview of the different seafood options fast food restaurants offer displaying the number of calories, fat, carbohydrates, protein, and sodium content of the menu items listed. When reading the nutrition facts for menu items above be aware that the totals for the sandwiches do not contain a side of fries unlike the dinners from Culvers, which include the sides in the totals. For example, the Filet-O-Fish sandwich from McDonalds provides 390 calories and the Culvers 2-piece North Walleye Dinner, which includes fries, coleslaw, and a dinner roll provides 1,630 calories. Therefore, choosing to go with the single sandwich and packing a fruit or vegetable to snack on would prevent you from eating most your calorie allowance in one meal.
Condiments are used to improve and heighten flavor but they can add extra calories to the foods we are eating quicker than we expect. For example, the Burger King’s Big Fish provides a total of 510 calories, however, that does not include a side of fries or a drink. Ordering the Big Fish without tartar sauce or removing some of the extra sauce helps eliminate some of the extra calories and fat. For example, the Big Fish without tartar sauce provides a total of 340 calories, which is a difference of 170 calories. Condiments have been called danger foods due to the ‘hidden’ calories many individuals forget to account for when consuming a meal, therefore, being mindful of the amount placed on the foods we are eating is important.
When deciding which fast food restaurant to visit you may attempt to choose the ‘most healthy option’ however, that is not always an easy decision. Subway has always been portrayed as a healthier fast food option especially when compared to McDonalds. However, when comparing a McDonald’s fish sandwich, which contains 390 calories, to the Subway tuna sandwich, which contains 450 calories, McDonald’s fish sandwich has less calories and fat than the sandwich provided at Subway. Therefore, being aware of all the options out there can help you make a better and more informed decision when choosing a place to feed yourself and your family.
Overall, there is no great fast food option to choose all the time. However, making mindful decisions to not include the condiments, adding a side of fruit or salad instead of fries, or just eating the main entree can help eliminate empty calories. Other options for those that participate in the lent season may be to make a peanut butter and jelly sandwich, grilled cheese, cheese quesadilla, waffles, pancakes, eggs, cold cereal, canned tuna, or home cooked fish or shrimp.
Before the month of March got away from me, I wanted to highlight the month is recognized as National Nutrition Month!! March is known as National Nutrition Month, which was created by the Academy of Nutrition and Dietetics. In March of 1973, National Nutrition Week was created to deliver nutrition education messages to the public while supporting the profession of dietetics. The public’s growing interest in nutrition expanded the week-long celebration into a month-long observance in 1980. The campaign each year is to focus on the importance of making informed food choices and developing sound eating and physical activity habits throughout the month of March.
National Registered Dietitian Day is also celebrated the second Wednesday of March. Dietitians are the providers of food and nutrition services committing themselves to helping people enjoy healthy lives. Registered Dietitians:
• Are the food and nutrition experts who can translate the science of nutrition into practical solutions for healthy living.
• Have degrees in nutrition, dietetics, public health or a related field from well-respected, accredited colleges and universities, completed an internship and passed an examination.
• Use their expertise to help individuals make personalized, positive lifestyle changes.
• Work throughout the community in hospitals, schools, public health clinics, nursing homes, fitness centers, food management, food industry, universities, research and private practice.
• Are advocates for advancing the nutritional status of Americans and people around the world.
Dietitians are there to assist in overall health and wellness, not just weight loss. We want to make sure you have the energy you need to fuel your body and be the best version of yourself. Be sure to utilize your local dietitian for any health or nutrition questions you have!
Telehealth appointments are available now as well! Feel free to contact me if interested in working together on your nutrition and wellness!
Many things are going on, and the panic is in high gear. Many things we can control, and many other things we cannot. For me, my escape is to go burn off frustration by working out. We are still supposed to be practicing social distancing with everything going on with COVID-19. For me, I have a corner in my garage–The Reiflex Center. My sanctuary at times. It is my time go escape from life, and work out frustrations, and then feel like I am ready to go take on things again. You don’t need to have a special corner in the garage, or in the house. You just need a spot to do some movement, and very easily can incorporate body weight exercises.
Sarah can do her sit ups…
Me doing resistance exercise for my legs by doing wall sits…
Megan doing her side planks…
Me doing pull ups using my TRX bands. You don’t need to have special equipment to do this. You can do them just using the wall, or get down on the floor and do pushups. If you have not done them in the past, you don’t know how tough some of these can be. They are great for building strength though…and for burning off frustrations!
My corner of the garage with some of the equipment I have. Nothing extravagant, but a variety to utilize! My problem solving corner!
It has melted enough outside where much of the trails are clear to use. Go for a walk! You are outside, and still practicing social distancing! Our dogs love it! The last few days have been colder with the wind, but this coming week we will bet back into the 50’s.
Dakota is always ready to lead the way!
There are many reasons to exercise, now more than ever. Here is a list to start with—now more than ever! You can do these exercises at home. No excuse!
We are in unchartered territory for all of us. We need to keep our heads on. Burn off frustrations and fears by doing some activity. Take our minds off of everything for a short time. We need to feel like we are ready to take on things again as they come. Each day brings something else. Be ready to tackle it head on. Keep moving everybody!
There are a lot
of mixed emotions going on right now due to COVID-19–fear, anxiety,
uncertainty, etc. It can certainly wear a person out mentally and
physically….which can result in overeating, less activity, and depression.
Right now there are a lot of things we cannot control, so we need to focus on
those things we can control. Below are some tips to help you stay healthy and
well inside and out!
Tips
for staying well inside and out:
•Get active! Activity produces natural endorphins that boost mood. Try getting at least 30 minutes of activity in
a day…if you can do more, the better. You do not need to go to the gym—go for
a walk outside, play in the yard, turn on the music and dance, go for a
scavenger hunt!
•Eat Right:
healthy eating will make you feel healthier inside and out. Aim to get at least
5 fruits and veggies a day, include whole grains, lean meats, and healthy fats.
Avoid junk foods!
•Spice up your life: Browse the online
boutiques, take a bubble bath, reading a new and exciting book, download some
new tunes, or watch a new show or movie to help spice up your life.
•Think
Positive! Dwelling on the negatives can sure take a person down. Instead
think about the positives in your life. Call or facetime your loved one you
haven’t talk to in a while. Think happy thoughts (like this picture—awwww J). Pray, meditate, and focus on the
blessings in your life!
This too shall
pass and hopefully we will all fare better by following the recommendations for
hygiene and social distancing. Stay healthy and safe everyone!
Our run club got an early start to celebrating for St. Patrick’s Day today. It makes it especially fun when St. Patrick’s Day is Sarah’s birthday as well. So for a day when we meet as a group to go run, we can dress a little goofy, and forget everything else going on for the moment. It is getting incredibly stressful with all of the hype and hysteria coming about because of the Coronovirus, COVID-19. Keep your head on, be smart, and be extra diligent when it comes to good hygiene and hand washing.
Jill brought treats to celebrate recent birthdays, not only for Sarah, but Amanda and Gavan. And she even brought the sanitary wipes!
We met for coffee afterwards, and continued the celebration. Here I am with Patricia.
You can still have a little enjoyment, but like I said, be smart about it, and be safe. The weather is also improving, so at least sections of the trail are now opening up more, especially with them being plowed earlier, the warm weather is making them clear to be able to use!
Spring is getting closer! Hopefully we will all being able to start enjoying some nice weather amidst everything else going on.
So when all else seems to be chaotic around you, remember what is important. Keep your head on, remain calm, use good judgement, and if you start feeling sick with a fever or cough, stay home and away from others! We need to let this pandemic “run” its course, and hopefully with as little disruption and inconvenience, with good health and safety for all. Strive everyday, and keep moving everybody!
You never stop learning. You never stop gaining experience. You just hope all those years that not only do you appreciate the help you have gained from others, but that you have helped somebody else. I think deep down we all strive for that. It is nice to know that maybe you made a difference to someone. Hopefully someone has made a difference for you as well. When things get tough, whether with trying to keep exercising, or just life in general, find the courage inside of you to keep going!
We all have struggles at one time or another. No question about this! But you need to surround yourself with others who can help you get through those tough times. It is amazing when you do. You begin to realize those times maybe are not so tough after all.
Our run group keeps on running, regardless of the weather. Sundays have now become a significant part of our week. I find it is the energy I need to take on a new week with a renewed outlook. The times we spend after the run can be even better!
Laughing, talking, teaching, learning…each week brings something else. Strive to be better. Never sit back and take things for granted. We don’t know when things will change. Keep pushing. Keep moving. Keep living!
A new mantra for me! Keep striving! The best is yet to come! I have no doubt what so ever that Sarah has been my motivator, my inspiration, my training partner…my wife! I always have a ready to go training partner for a run, or workout.
Utilize the help of those people around you. And, right now, take advantage of this improvement in weather we have been having. It is so much more enjoyable to be outside! It takes patience, discipline, and time. Keep striving for what you want. Baby steps if you need to.
