Friday, June 29, 2012


10 Best New Restaurant Meals


#10: Best new food at Ruby Tuesday

Barbecue Grilled Chicken with white cheddar mashed potatoes and broccoli

591 calories
23 g fat
1,658 mg sodium
Traditional restaurant techniques make certain that not even grilled chicken sandwiches are safe. Fortunately Ruby Tuesday has a Fit & Trim line that features more than a dozen items with fewer than 700 calories. And we’re not talking bean sprouts and rice cakes. Ruby’s leaner menu features sirloin, shrimp scampi, and this barbecue chicken, which is as lean and healthy as anything you’d make on your own grill.
 

Not That!

Fresh Grilled Chicken Sandwich
856 calories
41 g fat
1,566 mg sodium

10 Best New Restaurant Meals


#9: Best new food at Applebee's

Asiago Peppercorn Steak with herb potatoes and seasonal vegetables

380 calories
14 g fat (6 g saturated)
1,520 mg sodium
The USDA recommendation for daily meat consumption is 5.5 ounces, so a 12-ounce steak is a massive portion no matter how you slice it. The Asiago Peppercorn Steak weighs in at a reasonable 7 ounces, and for that, it shaves nearly 750 calories off Applebee's New York Strip. Credit goes to Applebee’s Under 550 Calories menu, which features five savory dishes like sirloin, teriyaki shrimp, and grilled chicken topped with portobello mushrooms.

Not That!

12-oz New York Strip with loaded baked potato and vegetables
1,125 calories
74 g fat (38 g saturated, 3.5 g trans)
1,310 mg sodium

10 Best New Restaurant Meals


#8: Best new food at Cheesecake Factory

SkinnyLicious Petite Grilled Beef Tenderloin

585 calories
38 g fat (15 g saturated)
951 mg sodium
Cheesecake Factory has long been the biggest calorie offender in the restaurant industry, but the chain is now making strides to balance its menu with reasonable food. The new SkinnyLicious menu features more than 40 items with fewer than 590 calories. The chain remains tight-lipped about the nutritional information for the rest of its menu, but at least we finally have a way to minimize the damage.

Not That!

Petite Filet
1,060 calories
63 g fat (21 g saturated)
2,169 mg sodium

10 Best New Restaurant Meals


#7: Best new food at McDonald's

McDonald’s McNugget Happy Meal with mini-fries, apples, and low-fat milk

410 calories
19 g fat (4.5 g saturated)
560 mg sodium
Right now the average Happy Meal has just over 500 calories. Starting in September, the average meal will be closer to 400. The reason is this: McDonald’s recently unveiled a plan to replace half the Happy Meal’s fries with fresh apples. To put that in perspective, if you could cut your child's intake by 100 calories every day between the ages of 8 and 13, he or she would enter the teen years more than 50 pounds lighter. That’s the difference between a normal-weight and obese teenager.

Not That!

Double Cheeseburger Mighty Kids Meal with small fries and a 16-ounce soda
820 calories
34 g fat (12 g saturated, 1.5 g trans)
1,350 mg sodium

10 Best New Restaurant Meals


#6: Best new food at Denny's

Fit Slam (egg whites scrambled with spinach and tomatoes, turkey bacon, English muffin, and fruit)

390 calories
12 g fat (4 g saturated)
850 mg sodium
Denny’s classic menu delivers all the blights of typical diner food—excessive fats, starches, and sodium. But to accommodate healthier eaters, the chain now offers a Fit Fare menu. It covers breakfast, sure, but it also features lunch and dinner entrĂ©es. Items like Tilapia Ranchero and the new Chicken Avocado Sandwich are far leaner than the calorie-dense foods on the restaurant’s regular menu. All Fit Fare items meet two of the following criteria: They have fewer than 550 calories, have more than 20 grams of protein, have more than 8 grams of fiber, and contain fewer than 15 grams of fat.

Not That!

Grand Slamwich with hash browns
1,520 calories
101 g fat (44 g saturated)
3,550 mg sodium

10 Best New Restaurant Meals


#5: Best new food at Cosi

Lighter Side Chicken Tandoori Sandwich

376 calories
3 g fat (1 g saturated)
889 mg sodium
Cosi’s menu can be tricky to gauge. For every decent option, there’s a healthful-sounding item bloated with excessive calories. The Lighter Side menu provides much-needed reprieve from the nutritional crapshoot. Use it to protect you from secretly dangerous grilled chicken sandwiches like this one, which has more saturated fat than four McDonald's Hamburgers.

Not That!

Chicken TBM Melt
693 calories
31 g fat (15 g saturated)
570 mg sodium

10 Best New Restaurant Meals


#4: Best new food at IHOP

Simple & Fit Spinach, Mushroom & Tomato Omelette with Fresh Fruit

330 calories
12 g fat (4.5 g saturated)
690 mg sodium
IHOP's Simple & Fit menu is a vast improvement on the butter- and oil-heavy foods that populate the regular menu. Not one item eclipses 600 calories, yet they still provide the classic diner fare you expect from the baron of pancakes. For the classic veggie omelette, IHOP managed to slash two-thirds of the calories and 21.5 grams of saturated fat primarily by omitting the hollandaise sauce. By making this Eat This, Not That!-style smart swap just once a week, you’ll shed nearly 10 pounds within a year—without dieting!

Not That!

Spinach & Mushroom Omelette with Fresh Fruit
990 calories
70 g fat (26 g saturated)
1,570 mg sodium

10 Best New Restaurant Meals


#3: Best new food at Carl’s Jr.

Teriyaki Turkey Burger

470 calories
14 g fat (5 g saturated)
1,120 mg sodium
The best part about Carl’s Jr.’s new line of turkey burgers is that they're loaded with big-flavor toppings that make them every bit as indulgent as the fatty beef burgers they replace. Even with ingredients like guacamole, mayonnaise, and teriyaki sauce, each burger manages to slide in with fewer than 500 calories. The teriyaki burger pictured here is topped with a thick slab of grilled pineapple, a rarity among restaurant burgers that delivers a kick of bromelain, a network of enzymes that might help ease joint pain and battle inflammation.

Not That!

Single Teriyaki Burger
630 calories
29 g fat (11 g saturated)
1,060 mg sodium

10 Best New Restaurant Meals


#2: Best new food at Starbucks

Chicken & Hummus Bistro Box

270 calories
8 g fat (1 g saturated)
520 mg sodium
Once you get past the pastries and syrup-spiked coffee drinks, the nutritional pitfalls on Starbucks’ menu are relatively few. That's why it's such a surprising delight to see the new line of bistro boxes, which further expand the chain's conscientious food menu. Bistro Boxes are nutrition-loaded packages stuffed with flavorful foods like chicken, salsa, hummus, cheeses, and dark chocolate. Think of them as lunch boxes for adults and the perfect excuse to never again order a muffin, scone, or coffee cake.

Not That!

Egg Salad Sandwich
490 calories
22 g fat (4.5 g saturated)
850 mg sodium

10 Best New Restaurant Meals


#1: Best new food at T.G.I. Friday’s

Black Angus Sirloin Japanese Hibachi Skewers

660 calories
22 g fat (5 g saturated)
1,690 mg sodium
Hit the JD sauce on T.G.I.'s Jack Daniels Ribs and you’re likely to develop a hangover—the kind that might eventually droop over your belt buckle. In addition to the egregious load of saturated fat, these ribs pack in 177 grams of carbohydrates. (That’s as many carbs as you’d find in 21 Oreos, my friend.) Fortunately, TGI Friday’s Right Portion, Right Price menu allows you to order modest portions of savory foods, and not one item has more than 750 calories. The Hibachi Skewers, if you were to order them off the regular menu, would stick you with more than 1,500 calories. Go with the downsized version and bank the savings.

Not That!

Jack Daniels Ribs
1,640 calories
66 g fat (22 g saturated)
1,880 mg sodium

The 12 Best Supermarket Breakfasts


Best Breakfast Burrito

Amy's Breakfast Burrito

270 calories
8 g fat (1 g saturated)
540 mg sodium
38 g carbohydrates
The typical breakfast burrito delivers a heavy blow of refined carbohydrates, but Amy’s deflates the problem by using a whole wheat tortilla and stuffing it with an A-list of produce and legumes. Among them are potatoes, black beans, onions, broccoli, corn, bell peppers, and tomatoes. Add big flavor with salsa and fruit, and for protein, add a sidecar of Greek yogurt. It’s creamy and thick like sour cream, so it goes well with the burrito.
 

The 12 Best Supermarket Breakfasts


Best Hot Cereal

Arrowhead Mills Organic Steel Cut Oats Hot Cereal (1/4 cup)

160 calories
3 g fat (0 g saturated)
0 mg sodium
27 g carbohydrates
Unlike rolled oats, the steel-cut variety retains the natural density of the grain, forcing your body to burn more calories during digestion. Don’t have the time to cook steel cut oats? Fine—thankfully, rolled oats are nearly as robust; both versions are rich in protein, fiber, and minerals. Sweeten modestly if you must, but one chopped banana, with its 14 grams of sugar, might be just enough to satisfy your palate.

Not That!

Quaker Oatmeal Express Golden Brown Sugar
200 calories
2.5 g fat (0.5 g saturated)
250 mg sodium
41 g carbohydrates

Thursday, June 28, 2012


The 12 Best Supermarket Breakfasts


Best Breakfast Sandwich

Jimmy Dean D-lights Canadian Bacon Honey Wheat Muffin

230 calories
4.5 g fat (3 g saturated)
760 mg sodium
30 g carbohydrates
Done correctly, the breakfast sandwich is a simple delivery system for the fiber and protein you need to ignite your metabolism and keep your belly full through the morning. With this sandwich, Jimmy has achieved that ideal. Canadian bacon eliminates the need for fattier meats like regular bacon and sausage, and as an alternative to a biscuit or croissant, the English muffin slices off a substantial load of superfluous carbohydrates.

The 12 Best Supermarket Breakfasts


Best Organic Breakfast

Amy's Tofu Scramble

320 calories
19 g fat (3 g saturated)
580 mg sodium
19 g carbohydrates
To those unfamiliar with tofu’s soft, cheeselike curds, you’ll find it to be a perfect low-calorie stand-in for scrambled eggs. Especially when sautĂ©ed, as Amy’s is, in garlic and olive oil alongside a bed of spinach, zucchini, mushrooms, carrots, and tomatoes. The meal could easily stand on its own, but stack a glass of milk next to it for the extra protein you need to muscle through the morning without feeling hungry.

Not That!

Jimmy Dean Bacon, Eggs, Potatoes and Cheddar Cheese Breakfast Bowl
520 calories
34 g fat (13 g saturated)
1,490 mg sodium
22 g carbohydrates

The 12 Best Supermarket Breakfasts


Best Breakfast Burrito

Amy's Breakfast Burrito

270 calories
8 g fat (1 g saturated)
540 mg sodium
38 g carbohydrates
The typical breakfast burrito delivers a heavy blow of refined carbohydrates, but Amy’s deflates the problem by using a whole wheat tortilla and stuffing it with an A-list of produce and legumes. Among them are potatoes, black beans, onions, broccoli, corn, bell peppers, and tomatoes. Add big flavor with salsa and fruit, and for protein, add a sidecar of Greek yogurt. It’s creamy and thick like sour cream, so it goes well with the burrito.

Not That!

Jimmy Dean Sausage, Egg, and Cheese Croissant Sandwich
430 calories
29 g fat (9 g saturated)
740 mg sodium
30 g carbohydrates

The 12 Best Supermarket Breakfasts


Best Hot Cereal

Arrowhead Mills Organic Steel Cut Oats Hot Cereal (1/4 cup)

160 calories
3 g fat (0 g saturated)
0 mg sodium
27 g carbohydrates
Unlike rolled oats, the steel-cut variety retains the natural density of the grain, forcing your body to burn more calories during digestion. Don’t have the time to cook steel cut oats? Fine—thankfully, rolled oats are nearly as robust; both versions are rich in protein, fiber, and minerals. Sweeten modestly if you must, but one chopped banana, with its 14 grams of sugar, might be just enough to satisfy your palate.

Not That!

Quaker Oatmeal Express Golden Brown Sugar
200 calories
2.5 g fat (0.5 g saturated)
250 mg sodium
41 g carbohydrates

The 12 Best Supermarket Breakfasts


Best Breakfast Bowl

Jimmy Dean D-lights Turkey Sausage Bowl

230 calories
7 g fat (3 g saturated)
700 mg sodium
19 g carbohydrates
Essentially, this bowl is a breakfast sandwich minus the bread, which is how it manages to earn 40 percent of its calories from pure protein. With no roll or biscuit to drive up the carb count, egg whites and lean turkey sausage end up contributing a disproportionate number of calories—and that’s a good thing. Add a glass of milk and a full grapefruit for a complete breakfast that rivals any you could prepare from scratch.

Not That!

Jimmy Dean Sausage, Eggs, Potatoes, and Cheddar Cheese Breakfast Bowl
490 calories
34 g fat (13 g saturated)
1,090 mg sodium
20 g carbohydrates

The 12 Best Supermarket Breakfasts


Best Waffles

Van’s 8 Whole Grains Waffles, multigrain (2)

180 calories
7 g fat (0.5 g saturated)
320 mg sodium
31 g carbohydrates
Sure, lighter waffles exist, but you won’t find any others with Van’s dedication to whole grains. This quick-prep breakfast is made with whole wheat, barley, quinoa, oats, rye, and other grains you probably don’t eat enough of. That’s how each serving manages to rope in 20 percent of your day’s fiber needs. Bolster the protein with cheese, chicken sausage, and milk, and you’ve just built the foundation for a nutritionally successful day.

Not That!

Krusteaz Belgian Waffle Mix
(1/2 cup prepared)
430 calories
18 g fat (3 g saturated)
899 mg sodium
56 g carbohydrates

The 12 Best Supermarket Breakfasts


Best Waffles

Van’s 8 Whole Grains Waffles, multigrain (2)

180 calories
7 g fat (0.5 g saturated)
320 mg sodium
31 g carbohydrates
Sure, lighter waffles exist, but you won’t find any others with Van’s dedication to whole grains. This quick-prep breakfast is made with whole wheat, barley, quinoa, oats, rye, and other grains you probably don’t eat enough of. That’s how each serving manages to rope in 20 percent of your day’s fiber needs. Bolster the protein with cheese, chicken sausage, and milk, and you’ve just built the foundation for a nutritionally successful day.

Not That!

Krusteaz Belgian Waffle Mix
(1/2 cup prepared)
430 calories
18 g fat (3 g saturated)
899 mg sodium
56 g carbohydrates

The 12 Best Supermarket Breakfasts


Best Pancakes

Bob’s Red Mill 10 Grain Pancake & Waffle Whole Grain Mix

(three 4" pancakes, prepared with egg and canola oil)
280 calories
10 g fat (2 g saturated)
680 mg sodium
35 g carbohydrates
Typical pancake mixes rely on refined carbohydrates, the favored fuel for the biological machinery that builds new fat cells. Bob’s is a better breed, a slow-digesting flapjack fashioned from protein- and fiber-loaded whole grains. Maximize the nutritional impact by swapping butter for peanut butter and spooning Greek yogurt on top. Then limit the syrup to 1 tablespoon—a slow, methodical drizzle will make it seem like more than it is.

Not That!

Aunt Jemima Original Pancake Mix
(four 4" pancakes prepared with oil and egg)
250 calories
8 g fat (2 g saturated)
800 mg sodium
37 g carbohydrates

The 12 Best Supermarket Breakfasts


Best Toaster Pastry

Amy's Apple Toaster Pops (2)

320 calories
7 g fat (0 g saturated)
220 mg sodium
58 g carbohydrates
Toaster pastries aren’t known for nutrition merit, and indeed, even this one requires a side cup of milk to achieve an adequate protein score. But that’s forgivable. What’s not forgivable is the slime that Pop-Tarts calls fruit filling, which is essentially a blend of artificial coloring, oil, and multiple sugars. And sure, Amy’s has a touch of sugar too, but it’s secondary to real, organic apples. That’s rare for any pastry, toaster-type or not.

Not That!

Pop-Tarts Apple Strudel (2)
400 calories
10 g fat (3 g saturated)
320 mg sodium
70 g carbohydrates

The 12 Best Supermarket Breakfasts


Best English Muffin

Thomas' Light Multi-Grain English Muffin

100 calories
1 g fat (0 g saturated)
180 mg sodium
26 g carbohydrates
Start with the best English muffin in the supermarket and you’re well on your way to the healthiest breakfast sandwich on the planet. Each of these English muffins packs an astounding 8 grams of fiber, and ham and eggs deliver the protein. Then swap out the usual cheese for avocado, the healthy-fat hero of the produce kingdom, and add a couple cracks of black pepper on top. You’ll never miss your old drive-thru morning routine.

Not That!

Thomas' Original English Muffin
120 calories
1 g fat (0 g saturated)
200 mg sodium
25 g carbohydrates

The 12 Best Supermarket Breakfasts


Best Cereal

Post Spoon-Size Original Shredded Wheat (1 1/2 cups)

255 calories
1.5 g fat (0 g saturated)
0 mg sodium
60 g carbohydrates
What, no cartoon characters on the box? No bold, in-your-face health claims? Nope. Post Shredded Wheat is cereal at its gimmick-free finest. Each biscuit is built entirely from one ingredient: whole wheat. That fills your bowl with fiber and protein numbers that other cereals can’t match, and with just a couple of additions, you can convert this age-old grain into a powerful weapon in your battle against belly fat.

Not That!

General Mills Multi-Bran Chex (1 cup)
210 calories
2 g fat (0 g saturated)
360 mg sodium
52 g carbohydrates

The 12 Best Supermarket Breakfasts


Best Bagel

Thomas' Hearty Grains 100% Whole Wheat Bagel

240 calories
2 g fat (0.5 g saturated)
400 mg sodium
49 g carbohydrates
Standard bagels like the one below from Sara Lee­—and the oversized atrocities found at your local cafe or coffee shop—are made with refined flour, which is why the whole grain Thomas’ version has more than five times the protein and six times the fiber. Skip the cream cheese in favor of creating a seriously filling breakfast sandwich, in this case, with the help of a fried egg, slices of ham, and a swipe of creamy hummus.

Not That!

Sara Lee Deluxe Bagel, Plain
260 calories
1 g fat (0 g saturated)
400 mg sodium
50 g carbohydrates


Take The Pain And Stiffness Out Of Muscle Tension

You know that uncomfortable feeling: The muscles in your neck and back bind so tightly you can barely move. But once you understand the causes of that muscle tension, you can work to stop the problem at its roots. Then you can prevent that constricting pain and stiffness.
Muscle tension is a common health issue with many possible root causes. To combat it, you need to understand your own personal triggers. Part of this process involves deepening your awareness, or becoming “mindful.” It means paying close attention to the wherewhen and how of muscle tension.
Muscle tension and pain often result from poor circulation, inflammation or acidosis (over-acidity in the body). There are many simple ways to prevent and treat these causes.
  • Sitting or lying down allows your body to process metabolites that would otherwise contribute to inflammation and pain.
  • Deep breathing breaks down lactic acid, reduces inflammation and can also improve circulation and relieve tension.
  • Dehydration increases muscle tension. Make sure you drink plenty of filtered water to flush out lactic acid and toxins and keep joints and tendons lubricated.
  • Warming and stretching muscles with movements and exercises, topical heat or hot water can help a great deal. Stretching should follow warming rather than the other way around.
  • A short walk can get the circulation going and warm up major muscle groups. Chi Gong (Qigong) and Tai Chi are also excellent tension relievers.
  • An alkalizing diet high in fresh, organic vegetables offers powerful anti-inflammatory support. Reduce sugars and white flour products in favor of whole grains, legumes, fish, vegetables and low-glycemic fruits. Seek out limited use of healthy oil sources, such as olive oil, fish, krill, flax and coconut.
Supplements
Magnesium can help relieve muscle tension. Topical magnesium creams and lotions can be applied to tense areas or the bottoms of the feet. Epsom bath salts, which contain magnesium, are a tried-and-true method to relieve aches and pains. Magnesium is a laxative, so increase the dose gradually. Dietary potassium is also important and can be found in beans, yams, potatoes, bananas, greens and cooked tomatoes.
I highly recommend a Tibetan-based herbal formula, which has been extensively researched for its benefits in supporting circulation. Start with two to three capsules, twice daily. Once you feel the beneficial effects, reduce to one capsule, twice daily, on an empty stomach.
Other natural solutions for muscle tension include:
  • Turmeric
  • Ginger root
  • Omega-3 fatty acids
  • Bromelain and other natural sources of enzymes
  • Modified Citrus Pectin
Stretching And Massage
To avoid injury, stretch only after muscles are warmed up, and avoid stretches that cause significant or lasting pain. Know your limits and gently push a little further each time. Gentle, slow stretching, combined with deep breathing, is an excellent way to relieve muscle tension.
Massage, particularly craniosacral and trigger point manual therapy, can also relieve tension. Trigger point and craniosacral techniques target specific points in the musculoskeletal system that hold tension, gently manipulating and realigning ligaments, tendons and muscles.
Fire And Ice
Heat therapies, such as warm compresses, hot water bottles and other sources, are recommended when there is no acute injury or inflammation. Heat increases circulation and improves muscle elasticity, allowing more blood flow and reducing stiffness. Infrared saunas or lamps can be a wonderful form of heat therapy, reducing chronic inflammation, improving circulation and reducing muscle and joint pain.
Cold packs are often used for acute injuries, inflammation or swelling. They are best applied immediately after an injury to constrict blood flow to the site and reduce damage caused by swelling and inflammation.
Your Environment               
Posture is important. Take a look at your work environment to identify areas that produce chronic muscle strain. Make sure you take breaks to move, stretch and breathe. At home, make sure your mattress and pillows provide proper support.
Stress reduction and relaxation can dramatically reduce muscle tension. Yoga, meditation, deep breathing, Chi Gong, Tai Chi, laughter — whatever works best for you.