by kelsey | Mar 30, 2017 | Diet, Eating Out, Etc., Food, Weight Management, Wellness/Health
Last year during Lent, I posted a comparison chart for fish selections at fast food restaurants and since Lent is in full swing again, I thought it would be beneficial to repost! Many of you are eating more fish right now than you ever do due to the Lenten season. All of the fish sandwiches you get at fast food restaurants 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. The best choices are the McDonalds Filet of Fish, no tarter sauce or Taco John’s Fish Taco, no sauce. Even better than eating out, would be to make your fish at home like my picture of grilled shrimp above. Choose healthy cooking methods such as baking, broiling, or grilling…try to avoid frying and incorporate some great vegetables with your fish for a well-balanced meal!
-Kelsey
Nutrient Comparison
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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 |
| 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 |
|
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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References: restaurant’s websites, calorieking.com, and myfitnesspal.com.
by kelsey | Mar 15, 2017 | Etc.
March is National Nutrition Month and this year’s slogan for the month is “Put your best fork forward!” This is to serve as a reminder that all of us have the tool to make healthy choices and fuel our body with nutritious foods. I thought I’d start this new blog theme with a quiz to test your knowledge and tomorrow we’ll discuss national nutrition month a bit further. No cheating by looking at the answers at the bottom! 😉
Nutrition Month Quiz
1. True or false? Each one of us holds the tool to make healthier food choices.
A. True
B. False
2. According to the Dietary Guidelines for Americans, you should “Focus on _____” as you plan your eating pattern.
A. Calories
B. Trying new foods every day
C. Variety, nutrient density, and amount
D. Added sugars and saturated fat
3. Which of the following is not one of MyPlate’s food groups?
A. Protein
B. Fats/oils
C. Fruits
D. Grains
4. True or false? How much we eat is as important as what we eat.
A. True
B. False
5. Fill in the blank. Making small shifts in what you eat _____ add up over time.
A. Can
B. Cannot
Answers:
- A. True. That quote actually comes straight from the Nutrition Month homepage at the Academy of Nutrition and Dietetics. It’s one of the inspirations for this year’s slogan. You have the power to change and improve your eating pattern.
- C. Variety, nutrient density, and amount. These are the 3 keys to a healthful eating pattern. According to the guidelines, “To meet nutrient needs within calorie limits, choose a variety of nutrient-dense foods across and within all food groups in recommended amounts.”
- B. Fats/oils. MyPlate is made up of fruits, vegetables, grains, protein, and dairy. Although MyPlate addresses fats and oils, they do not get their own space on the plate graphic and are instead incorporated within the other food groups.
- A. True. That’s actually a central tenet of this year’s National Nutrition Month celebration. For more information, visit eatright.org.
- A. Can. That’s right, those small shifts can actually make a huge impact. Plus, smaller shifts are easier to sustain over time.
https://foodandhealth.com/nutrition-month-quiz-best-fork/
-Kelsey
by kelsey | Mar 8, 2017 | Etc.
Spring STRIVE starts in less than 1 week–March 14th!! We do still have room….check out the details below and contact us today to reserve your spot!
Join us for STRIVE 2 Survive, our 12-week health and wellness program beginning March 14th!
The two main components of STRIVE 2 Survive include diet & exercise.
12 Week Wellness Program
6 Lectures: every other Tuesday @ 5:30-6:30pm.
March 14: “Healthy Eating Made Easy” Kelsey Raml, MS, RD, LN
March 28: “Exercise for the Health of It” Dr. Dan Reiffenberger & Dr. Torness
April 11: “Your Equation to Success” Dr. Jon McAreavey
April 25: “Medications…to do or not to do” Deidra VanGilder, PharmD
May 9: “A Walk thru the Wellness Wheel” Dr. Clark Likness
May 23: “Making Health a Way of Life” STRIVE Team
6 Take Home Lessons: sent to you during the weeks we don’t meet. Topics are focused on wellness.
Evaluations
- Lab Work: lipid & glucose labs: beginning and end of program
- Body Composition Testing : beginning and end of program
- Weekly Weigh Ins
Cost: $130 includes lab work, body composition tests, lectures, lessons, and Strive 2 Survive t-shirt
STRIVE 2 Survive applies to all who have a heartbeat…adolescents to the elderly!!
Contact us NOW to get enrolled!
For more information and to sign up, contact:
886-8482 or email strive2survive@brownclinic.org Visit our wellness blog at: www.s2sbrownclinic.com
by kelsey | Mar 2, 2017 | Etc.
In two weeks (March 14th!), we will start another session of STRIVE 2 Survive! I always like to highlight a few of our success stories and previous participants to show what STRIVE can do for you! Laurie Danforth and her husband Mike participated in STRIVE 2 Survive and found great value in it. If you are on the fence or wondering if you should join us, check out Laurie’s feedback below. We hope you will consider it and let us help you improve your health and well-being through improved nutrition and activity! If you have any questions or want to learn more, please email us at strive2survive@brownclinic.org or call 884-4226. Spring STRIVE starts March 14th and enrollment is currently underway!
- What pushed you to join STRIVE? After sending our last child off to college and becoming empty nesters we decided it was time to change our eating habits. Mike wanted to lose a few pounds so I suggested we do S2S and do it the right way.
- What was your goal? (weight loss, cholesterol, B/P, healthy eating, etc.) My goal was to develop better healthy eating and to maintain of improve lab values.
- Have you met your goal? Yes until the kids came home for the summer then our eating changes some but I always have S2S on my mind and look for healthier ways to fix meals.
- If so, what are you doing to maintain? Looking forward to 2 of the boys returning to college to help with our change of habits when had adapted to.
- How did STRIVE help? Brought awareness to foods and their contents and also the ability to prepare foods differently to make them healthier. The frequent e mails and updates on the web also help.
- What is your motivation to continue? My competitiveness to keep my lab values where they were after being diligent of changing habits. I challenge myself to make sure they stay in good healthy ranges. I also feel much better after changing my diet habits.
- If you could tell anyone about Strive to Survive, what would you say? By all means join the program. Don’t think of it as a “diet” but a way of changing your daily eating habits along with exercise. It is not all about weight loss but eating healthier and making changes to adding or increasing exercise. I lost inches and improved lab values but did not lose much weight, all with feeling better. (Side note–Laurie didn’t have much to lose, so she focused on toning, lab improvement, and overall health improvements)
- Do you feel that the program has a lifetime change for you? By all means.
- What do you think they biggest highlight of the program is? Learning how to label read and prepare foods bought at the grocery store to change habits. It is much cheaper and healthier to buy foods at the grocery store for weight loss versus buying a program of mixes and shakes that may produce rapid weight loss. I know with this program I was making healthy choices that were not inadvertently affecting my lab values.
- Would you tell a friend about us? I have told friends about this program and encouraged them to join. The cost of the program is far less than “buying” weight loss with the many advertised programs out there.
- If people are in doubt of joining, what would you tell them? Give it a try!
-Kelsey
by kelsey | Feb 28, 2017 | Etc.
STRIVE 2 Survive, our 12 week wellness program starts in about 2 weeks, March 14th!! We often have people ask about the results of the program as they try to decide if they should enroll or not. Today’s post is about results as I wanted to share some of the results we had from our spring group this year. We had a great group and results were awesome! Not only weight loss, but great improvements in lab work, BP, and waist circumference, which greatly impacts disease prevention and overall wellness. Below are a few of our participant’s results for you to see how beneficial the program can be! Enrollment is underway right now! Contact us today to get signed up for a better you! Email: strive2survive@brownclinic.org or 884-4226.
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Initial |
Post |
| Weigh In |
262 |
228.6 |
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| lbs lost |
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-33.4 |
| % lost |
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| (lbs lost/weight) * 100 |
0 |
-14.6107 |
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| Lab Work |
Initial |
Post |
| Total Cholesterol |
233 |
175 |
| LDL |
179 |
120 |
| HDL |
39 |
45 |
| Triglycerides |
75 |
49 |
| Glucose |
101 |
92 |
| Waist Circ. |
45″ |
40 |
| BMI |
30.3 |
26.4 |
| % Body Fat |
15.9 |
13 |
| Fat Mass |
41.8 |
29.8 |
| Fat Free Mass |
220.8 |
198.8 |
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Initial |
Post |
| Weigh In |
197.4 |
182.2 |
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| lbs lost |
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-15.2 |
| % lost |
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| (lbs lost/weight) * 100 |
0 |
-8.34248 |
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| Lab Work |
Initial |
Post |
| Total Cholesterol |
173 |
162 |
| LDL |
86 |
76 |
| HDL |
62 |
66 |
| Triglycerides |
127 |
100 |
| Glucose |
100 |
92 |
| Waist Circ. |
41″ |
39 |
| BMI |
31.9 |
29.4 |
| % Body Fat |
39.6 |
39.4 |
| Fat Mass |
79.4 |
71.8 |
| Fat Free Mass |
119.4 |
110.4 |
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Initial |
Post |
| Weigh In |
237.8 |
208 |
| |
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| lbs lost |
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-29.8 |
| % lost |
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| (lbs lost/weight) * 100 |
0 |
-14.3269 |
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| Lab Work |
Initial |
Post |
| Total Cholesterol |
191 |
149 |
| LDL |
114 |
80 |
| HDL |
54 |
58 |
| Triglycerides |
116 |
54 |
| Glucose |
104 |
100 |
| Waist Circ. |
40 |
34 |
| BP |
152/90 |
118/78 |
| BMI |
30.9 |
27.1 |
| % Body Fat |
16.5 |
12.5 |
| Fat Mass |
39.2 |
26 |
| Fat Free Mass |
198.6 |
182 |
by kelsey | Feb 21, 2017 | Etc.
Spring STRIVE starts 3 weeks from today!! Enrollment is underway ….check out the details below and contact us today to reserve your spot!
Join us for STRIVE 2 Survive, our 12-week health and wellness program beginning March 14th!
The two main components of STRIVE 2 Survive include diet & exercise.
12 Week Wellness Program
6 Lectures: every other Tuesday @ 5:30-6:30pm.
March 14: “Healthy Eating Made Easy” Kelsey Raml, MS, RD, LN
March 28: “Exercise for the Health of It” Dr. Dan Reiffenberger & Dr. Torness
April 11: “Your Equation to Success” Dr. Jon McAreavey
April 25: “Medications…to do or not to do” Deidra VanGilder, PharmD
May 9: “A Walk thru the Wellness Wheel” Dr. Clark Likness
May 23: “Making Health a Way of Life” STRIVE Team
6 Take Home Lessons: sent to you during the weeks we don’t meet. Topics are focused on wellness.
Evaluations
- Lab Work: lipid & glucose labs: beginning and end of program
- Body Composition Testing : beginning and end of program
- Weekly Weigh Ins
Cost: $130 includes lab work, body composition tests, lectures, lessons, and Strive 2 Survive t-shirt
STRIVE 2 Survive applies to all who have a heartbeat…adolescents to the elderly!!
Contact us NOW to get enrolled!
For more information and to sign up, contact:
886-8482 or email strive2survive@brownclinic.org Visit our wellness blog at: www.s2sbrownclinic.com
