Monthly Archives: March 2016




Restaurant                    Menu item                     Fat Grams         Total Calories                Fat %

Burger King                   Ocean Perch Fish Fillet              33                     502                   50

Jack-in-the Box Chicken Supreme                                  42                     670                   50

White Castle                  Fish Sandwich w/ tarter              13                     422                   50

Roy Rogers                  Chicken Breast                          24                     412                   50

McDonald’s                  Chicken McNuggets (1)              15                     270                   50

Kentucky F.C.               Rôtisserie Chicken                     19                     335                   50

Jack-in-the-Box Fish Supreme                                        32                     590                   40

Kentucky F.C.               Chicken Breast                          34                     480                   40

Kentucky F.C.               Skinfree Crispy                         16                     329                   40

Shonney’s                     Chicken Tenders                        20                     488                   40

McDonald’s                  Filet-O-Fish                               18                     370                   40

McDonald’s                  McChicken                                20                     415                   40

Wendy’s                       Chicken Club                             25                     520                   40

Taco Bell                      Chicken Soft Taco (I Ig.)                        21                     480                   40

Jack-in-the-Box Grilled Chicken Fillet (Ig)                        30                     420                   42

Jack-in-the-Box Chicken Fahlita                                      8                      189                   31

White Castle                  Chicken Sandwich                     7                      212                   30

Pollo Loco                    Chicken Breast                          8                      234                   30

Burger King                   Fettuccini Chicken                     11                     238                   30

El Pollo Loco                Chicken Burrito                          7                      310                   30

Taco Bell                      Chicken Burrito                          12                     334                   31

White Castle                  Fish Sandwich                           5                      158                   28

Hardees                        Chicken Breast                          3                      310                   27

Wendy’s                       Chicken Sandwich                     7                      290                   21

Ponderosa                    Chicken Breast                          2                      288                   18







The following twenty-seven snacks supply approximately 100 calories each and help fill you up without filling up out. By keeping your blood sugar up, they will keep your appetite in check until your next meal. Never wait until you are hungry; by then, you have low blood sugar and the brain is screaming for food – especially in the form of sugar.


1- Ten-ounce glass of vanilla soymilk (93 calories).

2- Six ounces nonfat, plain yogurt (94 calories).

3 – One cup free-squeezed orange juice (111 calories).

4 – Garbanzo cilantro dip (96 calories).

5 – Two cups of fresh blueberries (102 calories).

6 – Two cups cantaloupe cubes, drizzled with lime juice (12 calories).

7 – Two cups fresh strawberries (108 calories).

8- One banana, sliced and sprinkled with nutmeg (104 calories).

9- One slice whole-wheat toast with I teaspoon apricot preserves (98.4 calories).

10 – One whole-wheat bagel (small) with 1-teaspoon fat-free cream cheese (102 calories).

11 -Two cups fresh spinach sautéed in 1-tep. olive oil with 2 garlic cloves (102 calories).

12 – One medium sweet potato, sliced into strips and baked until crispy (117 calories).

13 – 2 cups asparagus sautéed in 2 teaspoons soy sauce and 2 tablespoons chicken broth (97.6 calories).

14-2 cups tossed salad with I medium sliced tomato, 2 tablespoons kidney beans, and 1 tablespoon of oil-free dressing (107 calories).

15 – One cup steamed corn kernels mixed with 1/3 cup chopped sweet red peppers (101 calories).

16 – One slice whole wheat French bread (96 calories).

17 – Three and a quarter cups air-popped popcorn (107 calories).

18 – One cup mango slices (107 calories).

19 – 2 cups of slightly steamed yellow zucchini, cut into rounds and salted (101 calories).

20 – Twenty-six baby carrots (98.8 calories).

21 – One cup tomato soup made with ЛА cup soymilk and ЛА cup water (111 calories).

22 -Two ounces water-packed tuna, drained and mixed with 2 teaspoons fat-free mayonnaise, and served on 2 whole-wheat crackers (98.8 calories).

23 – One cup shredded cabbage and 1-ounce firm-cubed tofu sautéed in 2 teaspoons peanut sauce. Top with 2 tablespoons chopped cilantro (105 calories).

24 – One whole-wheat pita in 1/3 cup fat-free refried beans with I teaspoon salsa (105 calories).

25 – One tablespoon orange juice concentrate, one banana, and 2 apricot halves blended to

make a smoothie (97.2 calories).

26 – Two cups cooked brown rice mixed with 3 tablespoons cooked black beans seasoned

with cumin, salt, and pepper. (96.6 calories).

27 – One-half protein shake made in the morning. 125 calories




I once heard that you can break a habit by not doing it for 12 days. Even if these foods are among your favorites, remember that you can break the habit quicker and easier than you think. Try supplanting a habit – that’s where you substitute something good for something bad – it’s even easier:
Pasta: It may be fat-free, but it contains 40 grams of carbs per level cup. That’s enough to set off an insulin reaction and throw the appetite into over-eat mode. Add half a cup of low-fat vegetables to increase fiber and slow digestion.
Grapes: Because grapes contain little fiber and lots of glucose, they can both cause an insulin reaction and trigger the release of endorphins, thereby continuing the eating process. Chooses bananas, apples, and strawberries that have more fiber and more fructose – a slower reacting sugar.
Instant White Rice: Is rated 91 on the glycemic scale. With no fiber due to refining, it breaks down quickly into glucose, causing an insulin reaction and stimulating the appetite.
Non-Lean Red Meat: A six-ounce serving of filet mignon can yield as much as 26 grams of fat. Use eye of round, or flank steak. Stay away from ground beef.
Cream Of Wheat: Is a fat-acting, high-glycemic carb that is usually accompanied by cinnamon, added sugar. Try oats, cream of rye, and oatmeal instead.
Fruit Juice: Juices are devoid of fiber, which makes the sugars absorbed quickly into the system. Further, many liquids exacerbating hunger, rather than satisfy it.
Raisins: They are too dense in carbs compared to other fruits (about 65 grams per half-cup).
Bagels: A single bagel yields about 40 grams of carb; a large one 75 grams. Rye bread and oat bread are better alternatives (both are low on the glycemic scale).
Rice Cakes: While plain ones are low in calories, most come coated with cheese, caramel, or apple flavoring … and it’s hard to stop after just a few. Rice cakes are higher than white bread on the glycemic index, so they won’t help to curb the appetite. Cold Cereal: Most cereals are loaded with sugar. Only the high fiber, no sugar added cereals help suppress appetite.



If you want to lose weight at a reasonable rate, a rate at which you can keep it off, here are some perfect programs for you … Aim for an amount of exercise that will burn about 300 calories each workday (or 1500 calories each work week). If you eat the same amount of food, you will lose almost 1/2 a pound per week (one pound equals 3600 calories). Here’s how you can do it using a variety of techniques: Go with a colleague to a high-rise building and walk the stairs for 15 minutes (150 calories). That would still give you a half hour for lunch. Walk to the bus stop or your car by going the opposite way around one square block -15 minutes (55 calories). Walk after dinner 30 minutes (110 calories). Total 315 calories burned per day, 1575 calories during the workweek. That equates to a weight loss of a little less than a half-pound a week, or 22 pounds a year!
If you throw in even one day a week at the gym (on the weekends or on less stressful days) – treadmill for one half hour (170 calories); weightlifting for one half hour (250 calories) – that’s an additional 420 calories burned. Adding that to the 1575 calories burned during the week, you get approximately 2000 calories burned per week, or 29 pounds lost per year. Each additional day per week you go to the gym burns another 6 pounds per year. You can clearly see that even the smallest efforts add up to impressive results. Don’t try to lose it faster; the body goes in to starvation mode and stores fat more readily if you try. The slower you lose it, the more assurance you’ll keep it off.
Join an aerobics class, volleyball club, basketball team, racquetball league, tennis team, or kickboxing – at work or YMCA, or neighborhood. All of these combine working out with socializing. There’s another synergy. You go and continue to go because of the support and because you don’t want to let a friend down.
Remember that besides laughing, exercise is the only activity that both releases endorphins and helps you burn calories. If the gym is not an option (cost, distance,
initial level of discomfort), start at home. You can do pushups – either on your knees or fully extended; sit-ups with legs hooked under the sofa; squats using a chair for balance; or ride a stationary bike. All of the above can even be done watching TV (yes, TV is good for something). Use the commercials for sit up and push-ups, and the stationary bike for the programming.



Start the day right and you’re half way home. It’s tough to do something bad after doing something good for yourself and your body. Here’s my list of the most important:
1) Eat a big breakfast, predominately made up of protein.
2) Never wait until you are hungry; by then, you have low blood sugar and the brain is screaming for food – especially in the form of sugar. Eat snacks consisting of nuts and seeds, low-fat cheese, and dried or fresh fruit during the day. According to Dirk Pearson and Sandy Shaw, High-protein and/or high fiber snacks eaten thirty to forty-five minutes before main meals can reduce appetite. The tyrosine and phenylalanine in the protein is converted in the brain (within one-half hour to forty-five minutes) to norepinephrine -an appetite-inhibiting neurotransmitter.
3) Eat one or two vegetables with every meal. (Please don’t count French fries as a vegetable).
4) Get your calcium from soymilk or dark green vegetables. Avoid regular milk.
5) Don’t eat any potatoes except yams. White potatoes have a glycemic index higher than table sugar.
6) Eat a high quality protein with every meal. Only eat extra lean meats and poultry from organically grown, free ranging animals.
7) Keep grain to a minimum- even 100% whole grains.
8) Eat a variety of nuts and seeds as snacks throughout the day, along with some fruit. Never eat fruit with your regular meals, but only as snacks.
9) Drink 8-10 cups of water per day – but not within 15 minutes before or after eating; otherwise, the digestive enzymes in your saliva in your mouth is diluted and the digestion process is delayed.
10) Remember that fat-free usually means lots of sugar – a bad trade off. 12) Try making smoothies out of different fruits and vegetables. Use a variety but keep fruits and vegetables separate. Different combinations may taste so good you’ll eat (drink) more of them. ONLY IF your juicer leaves the fiber in.



Ask yourself the following six questions. They will help you find out if your body has trouble managing carbohydrates….
1) After eating a full breakfast, do you get hungrier before it is time for lunch than you would if you had skipped breakfast altogether?
2) Do you get tired after eating a large meal or find that you get sluggish and/or hungry in the afternoon?
3) Have you been on diet after diet, only to regain all the weight that you lost and more?
4) Does stress, boredom or tiredness make you want to eat?
5) Do you sometimes feel that you aren’t satisfied, even though you have just finished a meal?
6) Do you find it harder to take off weight – and keep it off-than when you were younger?

If you answered, “yes” to three or four questions, you have a carbohydrate addiction that may be greatly affecting your life. Obviously, by cutting back on simple carbohydrates, you can avoid the insulin reaction. While that may be difficult to accomplish fully, you can immediately add protein – meat, poultry, fish, cheese, eggs or tofu – to your diet. Proteins reduce carbohydrate craving. Also, when cabs are eaten at the same time as protein, the rate of absorption of the carb slows down to the rate of absorption of the protein, thereby minimizing the insulin reaction.

How to Choose Healthy Carbohydrates:
The more quickly sugar enters your bloodstream; the more your insulin rises. By making proper food choices, you can largely control your insulin levels. Bu choosing the right food isn’t always simple. Some foods that don’t taste sweet at all, such as white potatoes, raise your blood sugar and insulin levels dramatically, while other foods that taste sweet, like sweet potatoes, have less effect.
The main way to determine how fast a given food elevates your blood sugar and thus insulin, is to know the glycemic index of the food. But knowing a food’s glycemic index is not enough. A better idea is to look beyond the food’s glycemic index and examine what is called the glycemic load (GL). This is the number of grams of carbohydrate in an average portion of the food multiplied by the glycemic index. The GL provides a rough measure of how much insulin your body is going to need to digest a given food.