THINK SMALL Accent Fitness Challenge: February 2009

Tuesday, February 24, 2009

Value meals that value your waistline!

Tough times call for desperate measures: Dollar menus and extra-value meals you once dutifully shunned are now starting to look pretty good. Sure, they’re bad for you, but, what a deal! That’s the thought process fast food chains are banking on—literally. All of these companies have seen sales go up (as well as their customers’ weight) this year. Considering the dismal economy, we don’t blame you for eating less-than-healthy foods to save a few bucks. But we can’t just stand here and watch you order the greasiest item on the menu either. Following is a list of fast food meals for less than 500 calories that will help you protect your wallet and your waistline.

Burger King
Whopper Jr. without Mayo
with Garden Salad and Large Minute Maid Light Lemonade
375 calories
12 g fat (4.5 g saturated fat)
1,235 mg sodium

Save 17 grams of fat by opting for barbecue sauce instead of mayo. At 160 calories a schmear, BK’s mayo is one of the worst in the fast food world.

Dunkin’ Donuts
Ham, Egg & Cheese English Muffin Sandwich
with Hot Latte Lite (10 oz)
380 calories
10 g fat (5 g saturated fat)
1,335 mg sodium

English muffins have a fraction of the carbohydrates of a bagel, and none of the trans fats of the donuts and croissants.

McDonald’s
Quarter Pounder (without Cheese)
with a Side Salad with Newman's Own Low Fat Balsamic Vinaigrette, and a Medium Iced Tea
470 calories
22 g fat (7 g saturated fat)
1,486 mg sodium

Sans cheese, the Quarter Pounder has a good balance of fat, protein, and carbohydrates. Paired with a side salad and iced tea, it makes a reasonable meal.

Pizza Hut
Two Slices Thin ‘N Crispy Pizza (12”) with Ham & Pineapple, and Medium Diet Coke
360 calories
12 g fat (6 g saturated fat)
1,160 mg sodium

Ham and pineapple is one of the most trusted combinations you can order. Ham is the leanest meat you can put on a pie, while pineapple adds low-cal sweetness and a dose of antioxidants.

Quiznos
Small Honey Bourbon Chicken on Wheat Bread
with a Cup of Chili, and bottle of water
450 calories
11 g fat (3 g saturated fat)
1,540 mg sodium

Opt for the honey bourbon mustard sauce over mayo or creamy dressings to add flavor without guilt.

Subway
6-inch Double Roast Beef Sub
with Veggie Delite Salad with Fat-Free Italian Dressing and Medium Iced Tea
455 calories
8 g fat (3.5 g saturated fat)
2,100 mg sodium

This sandwich has only a fraction of the fat found in Subway alternatives like gloppy, mayo-based tuna salad.

Taco Bell
Two Grilled Steak Soft Tacos, Fresco Style
with Pintos ‘n Cheese, and a bottle of water
480 calories
15 g fat (6 g saturated fat)
1,770 mg sodium

Order almost any menu item “fresco” style and the Bell boys will replace cheese and sauces with a chunky tomato salsa, cutting calories and fat by at least 25%.

Wendy’s
Ultimate Chicken Grill Sandwich
with Side Salad with Light Classic Ranch Dressing, and Medium Iced Tea
445 calories
15 g fat (3 g saturated fat)
1,335 mg sodium

This is the healthiest sandwich on the menu, serving up a fillet with only 1.5 grams of fat. Don’t order your chicken spicy: That’s their cue to fry rather than grill your bird, packing on an extra 9.5 grams

Yummy Pasta Fagioli recipe

Pasta Fagioli, simply "pasta and beans," is a traditional Italian soup, big on flavor and nutrition. The simple pairing of beans and pasta once referred to as peasant food creates a dish that is easy to prepare and a welcome departure from the usual fare. If you like, experiment with the recipe and substitute various types of pasta and beans to create a taste tailored to your liking. Serve the soup with crusty whole-wheat bread for dipping and top with a sprinkling of freshly grated Parmesan cheese.

Pasta Fagioli

1 Tbsp. olive oil
1 medium yellow onion, chopped
4 cloves garlic, minced
3 medium stalks celery, chopped into 1/2-inch pieces
1 1/2 tsp. dried Italian seasoning
1/4 tsp. crushed red pepper flakes (optional)
Salt, to taste
1 (15 oz.) can reduced-sodium vegetable broth (or chicken broth)
1 (8 oz.) can reduced-sodium tomato sauce
2 medium tomatoes, chopped
1 cup uncooked whole-wheat rotini pasta
1/2 cup packed fresh spinach, chopped
1 (15 oz.) can unsalted cannellini beans
2 tsp. dried parsley
2 Tbsp. freshly grated Parmesan cheese

Heat oil in large saucepan. Cook onion, garlic, celery, Italian seasoning, red pepper and salt until onions are tender. Stir in broth, tomato sauce and tomatoes. Reduce heat to low and simmer approximately 20 minutes.

Add pasta and cook until tender according to package directions. Add spinach, beans and parsley. Stir gently for a few minutes until spinach wilts and mixture is heated through. Serve with grated cheese on top.

Makes 6 servings.

Per serving: 180 calories, 4 g fat (<1>

Thursday, February 5, 2009

Kellogg’s Kidz Kitchen ~ 2/21/09

http://www.sobewineandfoodfest.com/2009/view_events.php?event=9

Date: Saturday , February 21, 2009
Time: 10:00 AM - 5:00 PM
Price: $20 [not including tax and service fee]
Loc: Jungle Island, 1111 Parrot Jungle Trail

Enjoy an entire day with the family at South Beach Diet presents Fun and Fit as a Family featuring Kellogg’s Kidz Kitchen, which makes a move from the beach to Jungle Island. The two-day long mini-festival teaches kids and their parents how to make healthful choices and, on a broader level, help them to fight childhood obesity and the many health problems it causes. Families will learn healthier ways to cook and eat as well as fun ways to get the exercise they need. Set in beautiful, tropical Jungle Island, the weekend features some of Food Network’s biggest stars as they demonstrate easy, make-it-yourself recipes for the kids and offer simple suggestions to parents for improving the nutritional profile of family meals. Educational exhibits, giveaways of healthful snacks, obstacle courses with cool prizes and exercise classes for parents and kids alike will add up to a fun and educational experience.