Quick Tips on Fast Food

It happens. We're on the road, traveling, in need of a quick bite, we all know fast food happens. Here is a list of tips for healthy fast food on the road.

A quick rundown on some of the smartest menu options at some of the nation’s most popular restaurant chains:

McDonald’s

Premium Grilled Chicken Classic Sandwich

Calories          350
Total Fat         9g
Carbs             42g
Protein           28g
Sodium          820mg

Although the typical “go-to” healthy option is a salad, I would recommend ordering the grilled chicken classic sandwich instead at McDonald’s. It’s more filling, offers a good amount of protein, and is portable. Pair it with some fruit and a black coffee for a complete meal from Mickey D’s that you don’t have to feel guilty about.  In fact, you’ll be lovin’ it. 

Subway

Sweet Onion Chicken Teriyaki 6″ Sub

Calories          370
Total Fat         4.5g
Carbs             57g
Protein           25g
Sodium          770mg

For a great lunch option without sacrificing flavor, consider choosing the sweet onion teriyaki sub. Just choose the half-foot option! The fat content is extremely low and there’s no fat in the tasty sauce (oh, and definitely avoid buying that bag of chips or cookie in the checkout line). 

Burger King

Whopper Jr.

Calories          350
Total Fat         21g
Carbs             28g
Protein           12g
Sodium          640mg

A flame-broiled classic, the Whopper Jr. with cheese packs less than 400 calories. On the side you can also add a small salad and some juice. There’s no reason you can’t eat like a king every once and a while when you’re watching your eating. 

Starbucks

Tall Cafe Americano

Calories          15
Total Fat         0g
Carbs             3g
Protein           1g

Caffeine is a trucker’s best friend. But, believe it or not, all those fancy caffeinated beverages can add up in the calories. Instead of drinking up all that sugar and calories, stick to a classic like a tall caffé Americano—which is essentially just a plain black coffee in Starbucks language. Although in all honesty, there are way cheaper places to get that cup-o-joe fix anyway.

Taco Bell

Fresno Style Bean Burrito

Calories          330
Total Fat         7g
Carbs             39g
Protein           28g
Sodium          1,120mg

Thinking outside the bun? Try the fresno style bean burrito. It’s only 330 calories and can be a afternoon snack. But, with this item, you should still be cautious if you’re on a low-sodium diet.

General fast-food rules to live by:

• Avoid fried sides (AKA fries and onion rings)
• Don’t drink your calories (forego milkshakes, sugary coffee drinks, and soda)
• Beware of condiments in calories! Adding that extra BBQ sauce can also add a bunch of hidden calories to your meal)

Being healthy can be difficult at time. But, one of the most important things you can do is plan for the best—-but prepare for the worst. So next time you find yourself with no other choice but to fuel your hunger with some drive-thru dinner—just think about it differently. Making smarter choices is easy and you don’t necessarily need to sacrifice time or energy to stick to your diet.

via Healthy Trucker 

The Gift of Wellness

One of the most vital and critical parts of life is our state of wellness. When we feel good, we're able to accomplish more, be there for others, be there for ourselves and really work hard to fulfill what we want in our life. Life is a gift. We know this. How we treat it, spend it and use it however, is up to us. As we head into September, we might already be feeling a shift. The weather has cooled down, the light is a little different in the mornings and nature is beginning to suggest change. We're changing all the time, what we need is changing all the time and at Zero Mountain, I am here to help facilitate positive change when it comes to overall health and wellness. Some of you know that I have a yoga studio up in Fayetteville called Maitri Yoga. The word maitri (my-tree), means loving-kindness to oneself. The reason why I chose this name is because from the moment I stepped onto my yoga mat, I felt a change. There was a shift and after I got home from class I wrote that I had just experienced the beginning of everything. It's amazing how one moment can change our life. It's incredible how someone's words can affect us so deeply and how life is always giving us what we need. It's taken me a long time to learn how to take care of myself. In fact, it's a work-in progress every single day. Through the years, since I was about 22 I have worked really hard to heal my body and my life. I went from feeling disconnected, depleted, tired, out of touch, distant, emotionally drained, not looking or feeling like myself to feeling connected, rejuvenated, grounded, present, emotionally available and looking/feeling like myself, my true self. Life is busy. We work, we have obligations, families, things to take care of, mouths to feed and a day to get through, but it's better to be thriving rather than surviving, trust me. However, it takes a commitment to yourself; to your health, to your feelings, to your needs, to your body, heart and mind. We have the power to take care of ourselves and get what we need. Here are some things I have learned through the years, that I wanted to share with you guys.

1. Love Yourself. Unconditionally. No exceptions

2. Forgive Yourself. Yep. Forgive yourself for the times when you didn't know better, didn't take care of yourself and were hard on yourself. Forgive yourself when you didn't love yourself.

3. Get Rest. Take breaks. 

4. Eat like you love yourself. When you're body is hungry, feed it with nutrients

5. Listen to your body. You know that quote, "You know more than you think." It's true. All we have to do is listen.

I am graduating with my license as a wellness coach. We have been trained to be holistic health and wellness counselors and I would love to share this with all of you. I have learned a lot, not only through this program, but in my own journey. 

This September: Live well. Love well. Work well.