7 Fast Food Meals Under 350 Calories -- Nutrition Advice for Women

Posted by Angie Quehl on Mar 6, 2011 2:59:00 PM

Fast food is cheap, convenient, filling, and to many of us it tastes good. For busy working women and moms who are constantly on-the-go, if you are eating out, a fast food restaurant is often the fastest, most inexpensive option. Unfortunately, the vast majority of the time it is not a healthy choice.  In fact, eating just one fast food meal can pack enough calories, sodium and fat for an entire day or more! Done on a regular basis, a steady diet consisting of fast food can also lead to a host of different health problems, weight gain being one them.

Still the convenient temptation of fast food can often be hard to resist. As an informed customer, though, you can make healthier choices and still enjoy the price and convenience of fast food restaurants. At the Women's Club, we understand that from time to time, fast food dining is going to happen so here is some fabulous and practical nutrition advice for women to help you make better choices when Mickey D's, Wendy's, Burger King and the like are one the menu!nutrition advice for women

 

Check out these 7 Fast Food Meals Under 350 Calories from the author of the smash-hit book series Eat This, Not That!

 

Other suggestions to help fight the battle of the fast food bulge:

  • Make careful menu selections – pay attention to the descriptions on the menu. Dishes labeled deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, Alfredo, au gratin or in cream sauce are usually high in calories, unhealthy fats or sodium. Order items with more vegetables and choose leaner meats.
  • Drink water with your meal. Soda is a huge source of hidden calories. One 32-oz Big Gulp with regular cola packs about 425 calories, so one Big Gulp can quickly gulp up a big portion of your daily calorie intake. Try adding a little lemon to your water or ordering unsweetened iced tea.
  • “Undress” your food. When choosing items, be aware of calorie- and fat-packed salad dressings, spreads, cheese, sour cream, etc. For example, ask for a grilled chicken sandwich without the mayonnaise. You can ask for a packet of ketchup or mustard and add it yourself, controlling how much you put on your sandwich.
  • Special order. Many menu items would be healthy if it weren't for the way they were prepared. Ask for your vegetables and main dishes to be served without the sauces. Ask for olive oil and vinegar for your salads or order the dressing "on the side" and spoon only a small amount on at a time. If your food is fried or cooked in oil or butter, ask to have it broiled or steamed.
  • Eat mindfully. Pay attention to what you eat and savor each bite. Chew your food more thoroughly and avoid eating on the run. Being mindful also means stopping before you are full. It takes time for our bodies to register that we have eaten. Mindful eating relaxes you, so you digest better, and makes you feel more satisfied.

More Guides to Making Healthier Choices at Your Favorite Restaurant

America's Top 10 Healthiest Fast Food Restaurants – a survey of the 100 largest fast-food chains in America, listing the healthiest places to eat, and healthiest meals to choose. (Health Magazine)

Healthy dining finder – This comprehensive website provides nutritional analysis for hundreds of popular restaurants. Alphabetical listings help you find the healthiest choices at your favorite eatery.(Healthy Dining Program)

Stop&Go Fast Food Nutrition Guide – Offers practical advice to help you navigate the nutritional options at 70 popular chains. Includes a free, downloadable 146-page colored coded guide. (Steven Aldana, PhD)

Portions of this post orginally appeared on HelpGuide.org

 

 

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Topics: women's health, nutrition advice for women, Women's Wellness, the women's club, nutritional coaching for women, woman's club

Essential Exercises for Women -- Bench Dips

Posted by Angie Quehl on Feb 27, 2011 11:08:00 AM

With spring right around the corner, sleeveless shirts and dresses cannot far behind. Now is the time to start thinking about toning and firming up those arms. Bench dips are one of the best choices for this. In fact, bench dips are such a good exercise, they made the American Council of Exercise's list of "Top Ten Exercises You Can't Live Without" and why we are featuring it as one of our Essential Exercises for Women!

Bench Dips primarily work your triceps, but they also train the muscles of your chest and shoulders. This exercise uses no special equipment, just your own body weight and can deliver great results.
 

  1. Sit on one bench (or chair) and place your hands on the bench very close to the sides of your body.
  2. Stretch your legs out in front of you and push your body off the bench holding yourself up with your arms (and a little with your legs).
  3. Lower yourself down by bending at the elbow joint just to about 90 degrees and push yourself up (using the tricep and shoulder) back to the starting position.

Avoid using your legs to lift you up and keep your body close to the bench to protect the shoulder joint.  If you are looking to raise the intensity up a notch, try putting your feet on another bench instead of the floor or better yet on a ball!  Not only will that intensify the movement, it will also prevent you from using your legs and place all the work on those hard to target triceps!

Repeat the exercise 5 to 10 times for one set.

Bowflex® Official Site


Read more: How to Do a Dip Exercise | eHow.com http://www.ehow.com/how_2274924_do-dip-exercise.html#ixzz1EQmXMCak

http://www.livestrong.com/article/60585-exercise-bench-dips/

 

 

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Topics: exercises for women, fitness tips, fitness for women, exercise programs for women, personal training for women, the women's club, woman's club, exercise at home

The Resolution Solution Part VI: Strength Training for Women

Posted by Angie Quehl on Feb 19, 2011 2:39:00 PM

Strength Training for Women

Strength training refers to exercise that requires your muscles to exert a force against some form of resistance. The increase in muscle strength and endurance allows a person to perform everyday tasks with less effort and for longer periods of time. Simply forcing the muscles to work on a regular basis significantly improves their capacity to do work and will improve circulation, coordination, balance, bone and ligament strength.

Use it or lose it

Muscle mass naturally diminishes with age. "If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center. "But strength training can help you preserve and enhance your muscle mass — at any age."

Strength training also helps you:

  • Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.
  • Control your weight. As you gain muscle, your body gains a bigger "engine" to burn calories more efficiently — which can result in weight loss. The more toned your muscles, the easier it is to control your weight.
  • Reduce your risk of injury. Building muscle helps protect your joints from injury. It also contributes to better balance, which can help you maintain independence as you age.
  • Boost your stamina. As you get stronger, you won't fatigue as easily.
  • Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity and osteoporosis.
  • Sharpen your focus. Some research suggests that regular strength training helps improve attention for older adults.

Strength training for women the women's club

Consider the options

Strength training can be performed in a few different ways:

  • Body weight. You can do many exercises with little or no equipment. Try push-ups, pull-ups, abdominal crunches and leg squats.
  • Resistance tubing. Resistance tubing provides resistance when stretched.
  • Free weights. Barbells and dumbbells are classic strength training tools.
  • Weight machines. Here is a great way to work each individual muscle group in the least amount of time.

Strength training needs to be performed 2 – 3 times a week and it is best to give your muscles a day in between to rest and recover. When you can easily do more than 15 repetitions of a certain exercise, gradually increase the weight or resistance. Remember to stop if you feel pain. Although mild muscle soreness is normal, sharp pain and sore or swollen joints are signs that you've overdone it.

Article Submitted by:

Meredith Chiapello Personal Trainers Northern Virginia resized 600Meredith Chiapello, Director of Personal Training and Group Exercise, The Women's Club 

 

 

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Topics: gym chantilly, personal training, exercise programs for women, personal training for women, Strength training for women, the women's club, woman's club

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