To build muscle, or even more important conserve muscle if you are trying to lose weight, eating foods high in protein is essential.  But to design your diet in the most efficient way, you want to add proteins to your diet without a lot of added fat, carbs, and calories.  Here is a list of foods that offer the highest ratio of protein to calories.

Lean Poultry and Fish

Skinless poultry and fish are excellent food sources of protein in comparison to the amount of calories they provide. For example, about 3.5 oz. of roasted light meat chicken offers 27g of protein and only 150 calories. Roasted chicken breast provides about the same amount of calories and protein. Breast meat from a roasted turkey, about 3.5 oz, is even lower in calories and higher in protein, offering 135 calories and 30g of protein. Less fatty fish offer a lot of protein per calorie. A 3-oz. portion of Atlantic baked cod offers about 90 calories and 19g of protein. The same amount of cooked king mackerel offers about 114 calories and 22g of protein. A 3-oz. portion of canned, water-packed light tuna offers 99 calories and 22g of protein.

Soy Foods

Soy protein isolate is pure soy protein powder. Most brands of soy protein isolate powder supplements provide 25g of protein and 95 calories per 1 oz., or 28g, of powder. Light firm tofu is also very low in calories but rich in protein. A 100-g serving, or about 3.5 oz., provides 8g of protein but only 55 calories. One slice of soy-based vegetarian meatloaf or patty (about 56g) offers approximately 12g of protein and only 110 calories. Vegetarian hot dogs or frankfurters provide 11g of protein for just under 75 calories for each link (about 57g). Textured vegetable protein (TVP), also known as “soy crumbles” when rehydrated, are rich in protein. On average, 2/3-cup offers about 10g of protein and 70 calories.

Dairy Products and Eggs

Nonfat dry milk powder is rich in protein but low in calories. For example, 1 oz., or 28g, which is enough to make one 8-oz. glass of fluid milk, offers 10g of protein for 99 calories. Nonfat yogurt, sweetened with a low- or no-calorie non-nutrative sweetener, on average offers about 100 calories and 10g of protein for an 8-oz. container. The amount of protein and calories varies by brand, flavor and type. Lowfat (1 percent milkfat) cottage cheese is a low-calorie, protein-rich food. A 4-oz. serving provides about 14g of protein yet only 80 calories. Other types of cheese are high in protein, but also very high in calories. One egg is the equivalent of 1 oz. of meat in the amount of protein it has. A whole egg provides about 7g of protein and about 80 calories. Most of the protein in an egg is in the white. So, dried egg whites are excellent, concentrated sources of protein. About 28g, or 1 oz., of dried, powdered egg white provides 23g of protein but only 107 calories.

Whey Protein

Whey protein powder which is derived from milk,  is widely used by athletes and body builders. It is a great source of quality protein that is easy to digest and is very low in fat.  A typical whey protein powder will contain about 23 grams of very high quality protein with only 120 calories.  Whey protein smoothies are a great way to build muscle, kill your appetite and lose weight.

For me, I cannot control my appetite without eating protein with virtually every snack and meal. Carbs only make me crave more carbs. When I am on my most efficient  healtjag, lots of protein is the key.

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Sugary soft drinks drastically increase the risk of developing pancreatic cancer, according to a long term study of 60,000 people in Singapore.

A research team at the University of Minnesota followed thousands of men and women participating in the Singapore Chinese Health Study for 14 years. At the end of the study, published this month in the journal Cancer Epidemiology, Biomarkers & Prevention, the team found that those drank two or more soft drinks a week had an 87 percent higher risk of developing pancreatic cancer.

Oddly enough, those who drank fruit juice, which can contain as much sugar as soda, didn’t have the same cancer risk. However, there may also be a link between soda drinkers’ other unhealthy habits which explains the discrepency. Individuals who drank soda were more likely to smoke and eat red meat — two lifestyle factors already linked to cancer.

Researchers suspect that sugary soda interferes with the body’s insulin levels, which then contributes to cancerous cell growth in the pancreas, which is responsible for insulin production.

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Warning: If you are a one of those picky micro-brew/craft beer drinkers step away from this post. You will find it frightening.

You can’t really watch the Big Game without beer, right?  I am not picky about my beer, as long as it’s cold, wet, and preferably light. Since taste is not my most important focus, I go for the lightest of the lights. My personal favorite is MGD 64 with that many calories and only 2.4 carbs per bottle. The new Bud Select 55 is fewer calories and an astoundingly low 1.9 carbs per bottle, but is even more watery if that is possible. Either will work for the Big Game and you won’t be feeling the bloat when Manning wins his second.

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Looking to have a meal worthy of the Big Game without busting your diet? Try this healthy alternative  for the Big Game (please note that for copyright reasons, we have to refer to this as Super Chili in a Bowl, if we put the word Bowl after Chili we may be sued).  This recipe for White Bean Super Chili in a Bowl, is tasty, healthy and substantial. 

Sautee onions, garlic, and zucchini in olive oil. Add remaining ingredients to chicken broth and simmer for 20 minutes. Serve with whole grain crackers or bread.

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Eat a healthy breakfast at Jamba Juice on Wednesdays at a special price thru February 23. Order a cup of oatmeal made from steel-cut oats for $1. Top it with fresh fruit and/or milk for a healthy, delicious and quick breakfast on-the-go.

Under the file, no good deed goes unpunished, Whole Foods CEO and Obama healthcare plan critic John Mackey has put his money where is mouth is. Whole Foods , one of the leading purveors of natural and organic food products, covers every employee who works more than 30 hours a week with a high deductible plan that doesn’t not cover pre-existing conditions until after one year of enrollment. The plan features a health saving account that employees can contribute to tax free that rolls over from year to year. In addition, he has instituted something called  Team Member Healthy Discount Incentive Program,  which offers employees additional discounts on groceries purchased at the chain. While all Whole Foods employees receive a 20 percent discount on groceries from the store, if they meet certain health related benchmarks, they can get a discount of up to 30 percent.  The catch is that there is an accountability provision and employees have to agree to be monitored to meet thresholds across four categories: blood pressure, cholesterol level, not smoking and body mass index (BMI). Mr. Mackey is getting all kinds of flack for this. People are calling him and his company paternalistic, unfair, and discriminatory against the overweight.

But if we are really serious in this country about healthcare reform, shouldn’t we be equally serious about healthy behavior reform?  With obesity as the single largest contributor to healthcare costs in our country, shouldn’t we be applauding companies that give employee incentives for healthy behavior? Last week I discussed this issue in Super Sized- My Story. And I was thrilled to see someone in this country taking the initiative to influence people in a positive way to engage in healthy behaviors that will help all of us. Thank you, Mr. Mackey!

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One of the most important components of your fitness plan is the  correct amount of protein in your diet. The high quality protein found in most protein supplements is whey protein, made from milk. Wheyoflife.org  has a very useful daily protein requirement calculator on their website to help you calculate your daily requirement based on your weight and fitness level. It also has great information about whey protein.

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I am the poster boy for super-sizing. I grew up in the 1960’s when McDonald’s corporate plan was to put a store on every block. Yes, I am picking on McDonald’s,  but only because this was the fast food that I grew up with and the only fast food I really knew until I was an adult.  I remember the first McDonald’s in my neighborhood.  With its golden arches, glass enclosed lobby, and gleaming stainless steel counters, we thought an alien space ship had landed that served burgers, fries, sodas, and shakes. And actually that was ALL that McDonald’s served when it first opened; small, portion controlled hamburgers, small portion controlled fries and small sodas. McDonald’s celebrated their grand opening by putting a coupon in the local paper for a free milkshake. In those days everyone subscribed to the local daily paper, so my friend and I went door to door the next day and collected the previous days papers from our neighbors. We each downed a dozen free milkshakes and suffered an evening of severe stomach cramps. But in our minds unlimited milkshakes was worth the pain.

I was reflecting on this when I recently analyzed the McDonald’s menu for the drive-thru diet posts on this blog. In those days, a meal of a McDonald’s hamburger, small fry, and small coke ran 685 calories. Hardly a healthy meal, but manageable. Fast forward to 2009. Hardly anyone orders a McDonald’s hamburger  or a small fry anymore. That sandwich is considered so small that it is relegated to the children’s Happy Meal. And McDonald’s recently ran a promotion where the 32 ounce drink was 99 cents, which was actually less than the small size. In 2009 ,the typical average adult meal at McDonald’s consists of a Big Mac, large fry, and large coke, and comes in at a whopping 1,370 calories, exactly double my satisfying fast food treat from 1963. And although I am using McDonald’s as an example, it is only the prototypical example of all corporate fast food and sit down restaurants. The bottle of Coca-cola that I grew up with was 6.5 ounces. The average bottle that you purchase in a convenience store is between 20 and 32 ounces, a four fold increase.

Given these facts, it is actually amazing that only 1/3 of Americans are classified as obese and only 2/3 are overweight. It is popular for us to blame our obesity on stress eating, depression, or unhappiness. From my point of view our obesity is caused by our evolutionary craving for food that drove our hunter-gatherer ancestors to spend their entire existence looking for food, combined with our scientific ability to engineer artificial foods that satisfy our most basic cravings without the satiation that comes with nutrients. Add to that cocktail the unbelievable ability of humans to market to each other, and the unlimited (relatively speaking) ability of the average American to afford to purchase calories, and it’s actually amazing that obesity isn’t closer to 100%.

Although hunting for food with a gun is still practiced in parts of our country, the most common weapon for hunting now is the automobile.  We cruise the suburban savannah in our SUV’s, spotting our food sources grazing on the edges of the boulevard.  Our prey aren’t camoflaged by their surroundings, they invite us to hunt them with signs that brag about the billions and billions of their kind that have been downed before.  And there are no limits to the amount of our prey that we can take home. Our limits are our pocketbooks, and as obesity statistics show, money is not a limiting factor for calorie consumption.

So the question is, what human motivation is stronger than our evolutionary need to binge on food, stronger than the easy accessibility of calories, stronger than multi-billion dollar advertsiing budgets?  What motivates people to engage in a  healthy lifestyle in the face of all that is stacked against us? Are most of us doomed by our DNA controlled  propensity for instant gratification? Maybe not. The obesity rate in Japan is about 3.5% compared to over 30% in the U.S. The average citizen of Japan consumes over 200 caloires less per day than the average American. It seems to me that we have created a culture of unhealthy eating in our country. Over the last year, we have focused the debate in this country on our health care delivery system and costs. But the number one health care problem in this country is obesity. Obesity by itself is the source of the majority of our country’s health care costs. And this problem has gotten little attention from the government.  A few years ago, we declared a government sponsored “war on drugs”.  And although this war has not been successful, we have been fairly successful in indoctrinating our children in the dangers of drugs through the DARE school drug education programs.

Until we recognize that obesity is a severe national problem, as severe as cigarette smoking and drugs, we cannot begin the cultural change that is required for us to slim down.  For example, I have noticed that it is not politically correct to criticize people who are obese. In the 1960’s smoking was part of our culture. It was promoted through advertising and protected by the government. It would have been unthinkable to outlaw smoking in public places. Has the time finally come for us to treat obesity like cigarettes? It is a choice that turns into an addiction. It causes severe health problems, costs our country billions of dollars that we cannot afford, and if we don’t prevent our children from getting hooked, then they all become unhealthy obese adults.

I came to realize over a period of time that being fat made me less attractive, less able to do the active things I wanted to do, and was going to become more and more of a problem as I grew older.  But we are all fighting an uphill battle living in a culture that promotes obesity and doesn’t treat it for what it is. Until we can turn our culture around, each of us are fighting the battle as an army of one.

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Well, not precisely zero. A 4 ounce serving of Shirataki noodles contains 20 calories, 0 fat, 2 grams fiber and 1 gram of protein. But if you are trying to limit carbs, and miss having rice and pasta, this can be a great substitute. It makes a great base for spaghetti, stir fry, soups or any other rice or pasta dish. Shirataki (shee-rah-TAH-kee) noodles are thin, low carb, chewy, and translucent traditional Japanese noodles. They are also sometimes called konnyaku noodles. Shirataki noodles are thinner than wheat noodles, do not break as easily, and have a different texture. They are mostly composed of a dietary fiber called glucomannan and contain very few calories and carbohydrates (sometimes even zero). They do not have much flavor by themselves, but absorb flavors well from other ingredients you can combine them with. Shirataki noodles are made from Konjac flour, which comes from the roots of the yam-like Konjac plant grown in Japan and China.

Shirataki noodles are packaged “wet”, that is, you purchase them pre-packaged in liquid, and they are ready-to-eat out of the package. You can prepare them by boiling them briefly or running them under hot water, then combining them with other dishes, or adding things like tofu, garlic, spinach, or soy sauce to enhance the flavor.

Glucomannan is a water-soluble dietary fiber made from the roots of the Asian Konjac plant. Glucomannan makes up the majority of substance in shirataki noodles. Eating lots of dietary fiber, which is found only in plant foods (such as whole grains, fruits, vegetables, beans, seeds and nuts) has been proven to have many health benefits.

Cooking shirataki noodles by themselves is relatively straightforward. Since shirataki noodles are packaged pre-cooked, you simply heat them up and enjoy. WARNING: the liquid that shirataki noodles are packaged in has a slight fishy/seafood smell to it, so it’s recommended that you rinse the noodles under water for a couple of minutes until the fish smell is gone.

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My favorite between meal or after workout healthy snack is filling and kills your appetite. Oberweis Dairy makes a low-fat no sugar added chocolate milk with only 90 calories in an 8 ounce serving with .5 grams of fat and 10 grams of protein. Shake the container well and it’s almost chocolate milkshakey. It is a great alternative to high calorie fruit smoothies and contains a significant amount of protein to help those muscles in your post workout routine.

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Weight Watchers International has sued its rival Jenny Craig, charging that it lied in an advertising campaign that said its weight-loss program was superior to Weight Watchers.

A television advertisement featured a spokeswoman, Valerie Bertinelli, in a lab coat saying that ”a major clinical trial” had shown that ”Jenny Craig clients lost, on average, over twice as much weight as those on the largest weight-loss program”, which referred to Weight Watchers, a complaint filed in federal court in New York on Tuesday said.

”The Jenny Craig advertisements are false,” Weight Watchers said. ”Jenny Craig did not conduct ‘a major clinical trial’ comparing its product with the Weight Watchers program.”

Weight Watchers, which is based in New York, asked the court to stop Jenny Craig, a unit of the Swiss company Nestle, from using advertisements claiming that its weight-loss program was superior. It also seeks damages.

Weight Watchers said the start of the year was ”a critical time for weight-loss companies” because people sought to stick to their New Year’s resolutions to lose weight.

Couldn’t we just settle this with a wrestling match between spokespersons Valerie Bertinelli and Jenny McCarthy?

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In a study published in the Journal of Nutrition , over 100 overweight adults who consumed the equivalent of 4 cups of green tea per day lost more overall weight and abdominal fat than a control group of non-green tea drinkers.  All members of the study participated in an exercise program. Many other health benefits of green tea have been well documented. Green tea’s antioxidants, called , scavenge for free radicals that can damage DNA and contribute to cancer, blood clots, and atherosclerosis.  If you prefer iced tea, HealthJag previously reviewed reviewed a great diet green iced tea made by Lipton.

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According to a new report published in the scientific journal  “Alzheimer’s and Dementia,” a daily strawberry-flavored shake loaded with omega-3 fatty acids,uridine and choline — nutrients found naturally in breast milk — may boost short-term memory and potentially slow progression of Alzheimer’s and dementia.

Two-hundred twenty-five seniors with mild cases of Alzheimer’s, from the Netherlands, Germany, Belgium, the United Kingdom and United States  participated in the 12-week trial of the drink, called Souvenaid .Half were asked to take the nutrient-rich milkshake each morning, while the other half were given a substitute drink that looked and tasted like Souvenaid but lacked key ingredients, such as B vitamins, EPA and omega-3 fatty acids. All these nutrients are believed to promote healthy synapses, the connections that carry vital messages between brain cells.

At the end of the trial, 40 percent of participants who drank daily Souvenaid shakes showed significantly improved scores on verbal recall tests, while only 24 percent of those imbibing the placebo showed improvement.

So this explains why so few babies are afflicted with Alzheimer’s and Dementia.

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Can you really eat a healthy drive-thru diet? This last week, I have analyzed the menus of the most popular drive-thru locations McDonald’s, Burger King, Wendy’s, Taco Bell, Arby’s and Dunkin Donuts and tried to come up with a week’s worth of healthy breakfast, lunch and dinner choices. I was able to come up with a limited  number of reasonably healthy choices. By no means does this constitute a healthy diet, but you can make choices at the drive-thru that will not break your diet. The following are my overall observations:

Most of the fast food menus are horrible (avoid the fries)

Although the fast food industry has done a pretty good job of eliminating transfats from their menu, most of the menus are high in fat and calories. There are a limited number of healthy choices on each menu. The fries average 50% of their calories from fat, and all breaded or deep fried selections are high in fat. The best fries choice is the small McDonalds fries which is 230 calories, and 11 grams of fat.  Adding a side of fries pretty much blows the whole idea.

You Can’t Really Get Fruits & Veggies

Forget the idea of having a “balanced” meal. It is almost impossible to add fruits and veggies. The best I can come up with is grilled chicken and a side of green beans at KFC or the Fruit and Yogurt Parfait and McDonalds.  The fast food idea of veggies is adding lettuce and a slice of tomato to your burger, or putting lettuce on your taco.

The good news is that you can have a drive-thru  breakfast, lunch or dinner at one of the fast food restaurants without totally blowing your diet. You just need to make wise and informed decisions. And if you carry your fruits and veggies with you in your car, you could even eat from the drive-thru window 100% of the time.

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Taco Bell is promoting the drive -thru diet. I’ve been wondering whether it is possible to come up with a week’s worth of healthy drive -thru meals. I downloaded the nutritional info from McDonald’s, Burger King, Wendy’s, Arby’s, KFC, Dunkin Donuts, and Taco Bell. I did not include fast food restaurants that are highly regional or those that do not normally have a drive thru window like Subway. As with most of the fast food fare, desserts are a horrible choice. However, McDonalds seems to have a few reasonable ways to satisfy your sweet tooth. Here are the healthiest of the dessert selections:

McDonalds

Fruit n Yogurt Parfait- 130 calories, 4g protein, 2 g fat (0 trans, 1g saturated), 0 fiber

Apple dippers with caramel- 105 calories,  0 protein,  .5 g fat,  0 fiber

Reduced Fat Ice Cream Cone- 150 calories, 4g protein, 3.5 g fat (0 trans, 2g saturated). 0 fiber

Strawberry Sundae- 280 calories, 6g protein, 6g fat (0 trans, 4g satuarated), 1g fiber

Taco Bell is promoting the drive -thru diet. I’ve been wondering whether it is possible to come up with a week’s worth of healthy drive -thru meals. I downloaded the nutritional info from McDonald’s, Burger King, Wendy’s, Arby’s, KFC, Dunkin Donuts, and Taco Bell. I did not include fast food restaurants that are highly regional or those that do not normally have a drive thru window like Subway. I have previously posted breakfast suggestions, lunch salads, chili, and wraps. Here is the healthiest of the rest:

McDonalds

Regular hamburger- 250 calories, 12g protein, 9g fat (.5 trans, 3.5 saturated), 2g fiber

McChicken Sandwich- 360 calories, 14g protein, 16g fat (0 trans, 3g saturated), 2g fiber

KFC

Grilled chicken, breast & wing- 270 calories, 10.5g fat (0 trans, 3g saturated), o fiber

Green bean side- 25 calories, 1g protein, o fat, 2g fiber

Mashed potato with gravy side- 130 calories, 2g protein, 4.5 g fat (0 trans, 1g saturated), 1g fiber

Arby’s

Regular roast beef sandwich- 350 calories, 23g protein,13g fat (.5 trans, 4.5 saturated), 2g fiber

Arby’s Melt- 320 calories, 18g protein, 11g fat (0 trans, 3.5 saturated), 2g fiber

Arby’s Ham & Swiss Melt - 300 calories, 18g protein, 8g fat (0 trans, 3.5 saturated), 2g fiber

Roast Chicken Ranch Sandwich-  340 calories, 23g protein, 9 g fat (0 trans, 1.5 saturated), 3g fiber    

To comment on this post click on the title, or email the author dennis@healthjag.com

Taco Bell is promoting the drive -thru diet. I’ve been wondering whether it is possible to come up with a week’s worth of healthy drive -thru meals. I downloaded the nutritional info from McDonald’s, Burger King, Wendy’s, Arby’s, KFC, Dunkin Donuts, and Taco Bell. I did not include fast food restaurants that are highly regional or those that do not normally have a drive thru window like Subway. Below is the essence of the Taco Bell drive-thru diet. As you can see, it is nutritionally fairly sound except for two things: sodium levels are fairly high and there are no fruits or vegetables to speak of in their servings. But the fruit and vegetable problem is uniform throughout the “drive-thru diet” concept.

TACO BELL FRESCO MENU

Fresco  Crunchy  Taco- 150 calories, 7g protein, 7g fat (0 trans,2.5 saturated), 3g fiber

Fresco Soft Taco-Beef- 180 calories, 8g protein, 7g fat (0 trans, 3 saturated), 3g fiber

Fresco Burrito Supreme-Chicken- 340 calories, 18g protein, 8g fat (0 trans, 2.5 saturated), 8g fiber

Fresco Burrito Supreme-Steak- 330 calories, 16g protein, 8g fat (0 trasns, 3 saturated), 8g fiber

Fresco Ranchero Chicken Soft Taco- 170 calories, 12g protein,4g fat (0 trans,1.5 saturated),2g fiber

Fresco Grilled Steak Soft Taco-160 calories, 9g protein, 4.5g fat (0 trans, 1.5 saturated), 2g fiber

Fresco Bean Burrito- 340 calories, 12g protein, 8g fat (0 trans,2.5 saturated), 11g fiber

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Taco Bell is promoting the drive -thru diet. I’ve been wondering whether it is possible to come up with a week’s worth of healthy drive -thru meals. I downloaded the nutritional info from McDonald’s, Burger King, Wendy’s, Arby’s, KFC, Dunkin Donuts, and Taco Bell. I did not include fast food restaurants that are highly regional or those that do not normally have a drive thru window like Subway. The following are reasonably healthy drive-thru lunch choices for salads, chili and wraps:

 Wendy’s

Madarin Chicken Salad with Oriental Sesame Dressing (without noodles or almonds)-350 calories, 25 g protein, 12 g fat (0 transfat, 2 g saturated), 2 g fiber

Chicken Caesar Salad (no croutons with Supreme Caesar Dressing)-300 calories, 29 g protein, 17 g fat (0 transfat, 4 saturated), 3 g fiber

Spicy Chicken Go Wrap- 320 calories, 16g protein, 15g fat (0 trans, 4 saturated), 1 g fiber

Large Chili- (small chili is 2/3 of large) 280 calories, 21g protein, 9g fat (.5 trans, 3.5 saturated), 7g fiber

 McDonalds

Premium Southwest Salad with Grilled Chicken and Newman’s Own Creamy Southwest Dressing- 420 calories, 31g protein, 15g fat (0 transfat, 4g saturated), 6g fiber

Chipolte BBQ Snack Wrap Grilled- 260 calories, 18g protein, 9g fat (0 trans, 3.5g saturated), 1g fiber

Fruit & Walnut Salad (snack size)- 210 calories, 4g protein, 8g fat (0 trans, 1.5 saturated, 2g fiber

KFC

Toasted Wrap with Tender Roast Filet with Sauce- 310 calories, 22g protein, 14 (0 trans, 5 saturated), 1g fiber

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Taco Bell is promoting the drive thru diet. I’ve been wondering whether it is possible to come up with a week’s worth of healthy drive -thru meals. I downloaded the nutritional info from McDonald’s, Burger King, Wendy’s, Arby’s, KFC, Dunkin Donuts, and Taco Bell. I did not include fast food restaurants that are highly regional or those that do not normally have a drive thru window like Subway. For my healthiest breakfast selections. I was unable to find 7 reasonably healthy selections, but I did find 6 (although the McDonald’s sausage burrito is a bit on the fringe). Here they are:

Dunkin Donuts

Egg & Cheese on English Muffin  – 320 calories, 15 g protein, 13 g fat (0 transfat, 5g saturated), 2 g fiber

Egg White Veggie Flatbread-290 calories, 11 g protein, 9 g fat (0 transfat, 4g saturated), 3 g fiber

McDonald’s

Egg McMuffin-300 calories, 18 g protein, 12 g fat (0 transfat, 5g saturated), 2 g fiber

Fruit n Yogurt Parfait with Granola- 160 calories,4 g protein, 2 g fat (0 transfat, 1 g saturated), 1 g fiber

Sausage Burrito- 300 calories, 12 g  protein,16 g fat (.5 transfat, 7g saturated), 1g fiber

Burger King

Whopper Jr. No Mayo- 290 calories, 15 g protein, 12g fat (4.5 saturated), 2 g fiber

T0 comment on this post click on the title, or email the author dennis@healthjag.com

Taco Bell is promoting the drive thru diet. I’ve been wondering whether it is possible to come up with a week’s worth of healthy drive thru meals. I just downloaded the nutritional info from McDonald’s, Burger King, Wendy’s, Arby’s, KFC, Dunkin Donuts, and Taco Bell. I did not include fast food restaurants that are highly regional or those that do not normally have a drive thru window like Subway.  So I will try to come up with 21 healthy meals that you can pick up from a drive thru. My preliminary analysis shows that it’s going to be difficult if not impossible to get servings of fruits and vegetables.

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I have been searching high and low for the one superfood that contains all the protein your body needs as well as a complete set of vitamins and minerals.  Although there is no such thing as a perfect food, the closest food to perfection is the egg. The egg contains the best protein source on the planet; eggs consistently outrank milk, beef, whey, and soy in the quality of protein they provide. In addition to containing all nine essential amino acids, eggs are loaded with nutrients and contain 13 essential vitamins and minerals. The egg yolks contain choline, which helps protect heart and brain function and prevents cholesterol and fat from accumulating in the liver. Also, egg yolks are high in lutein, a type of carotenoid that helps fight macular degeneration, the leading cause of legal blindness. In fact, eggs seem to contain virtually all necessary nutrients with the exception of carbs and Vitamin C. But if you have an egg sandwich on whole wheat bread with a glass of ojfor breakfast, you pretty much have a perfect breakfast for fitness and weight loss. Also, multiple studies have allayed the cholesterol concerns about egg consumption from 20 years ago. And if all of that is not enough, eggs are the lowest cost complete protein. So go for it: scrambled, over easy, sunny side up, poached, boiled, deviled, omelets. The possibilities are endless.

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I often brown bag my lunch so I can avoid the deadly fast food tempations. I do keep a freezer full healthy frozen entrees in my office freezer, but while shopping for healthy frozen entrees this week I came across the Tai Pei line of frozen Chinese dinners. I sampled the Pepper Beef with vegetables and white rice and I was very pleasantly surprised.  Although there was not a lot of beef, there was a full serving of vegetables (broccoli, peas, onions, carrots), the seasoning was delicious, and the serving size was filling. I would say that it does rival Chinese carryout. I just popped it in the microwave for 5 minutes, let it sit for another 3, and ate it right from the Chinese style container. Chinese food has a bad rep nutritionally, but the news here was actually pretty good: 190 calories, 5 grams fat (0 transfat, 1 sat.), 8 grams of protein, 2 grams of fiber. There  are several other entrees as well in this line, but I haven’t tried them yet.

This is a good brown bag alternative and will satisfy that Chinese food craving without breaking your eating plan.

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Wouldn’t it be great to get paid to lose weight? An innovative new website has created a system to do just that. Healthywage.com  has created a system which gets corporate sponsors to give a cash reward to obese users who during a specified time period move from an unhealthy to a healthy body mass index (BMI). (This typically translates into a weight loss of between 30 and 80 lb.) Members can either sign up for free – according to a company rep, the final deadline to enter the next 12-month challenge is Jan. 20 – and win $100 or “super-size” their weight-loss incentives by ”betting” some of their own money.  The website also has a plethora of weight loss tools to help its members reach their goals.

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Winter weather makes me crave comfort food.  But most comfort food packs huge amounts of fat and calories. This recipe provides the down home flavor of chicken fried steak and gravy for only 315 calories and 13 grams of fat. Add a side of mashed potatoes and a veggie and you have a satisfying meal that won’t kill your diet.

Ingredients

• 1/4 cup all-purpose flour
• 2 large egg whites, lightly beaten
• 1/4 cup cornmeal
• 1/4 cup whole-wheat flour
• 1/4 cup plus 1 tablespoon cornstarch, divided
• 1 teaspoon paprika
• 1 pound cube steak, cut into 4 portions
• 3/4 teaspoon kosher salt, divided
• 1/2 teaspoon freshly ground pepper
• 2 tablespoons canola oil, divided
• 1 14-ounce can reduced-sodium beef broth
• 1 tablespoon water
• 1/4 cup half-and-half

Preparation

1. Preheat oven to 350°F. Coat a baking sheet with cooking spray.
2. Place all-purpose flour on a large plate. Place egg whites in a shallow dish. Whisk cornmeal, whole-wheat flour, 1/4 cup cornstarch and paprika in another shallow dish. Season both sides of steak with 1/2 teaspoon each salt and pepper. Dredge the steak in the flour, shaking off excess; dip in the egg whites, then dredge in the cornmeal mixture.
3. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Reduce heat to medium and add 2 pieces of the steak; cook until browned on both sides, turning once, 3 to 5 minutes total. Transfer the steak to the prepared baking sheet and repeat with the remaining 1 tablespoon oil and 2 pieces of steak. Transfer the baking sheet to the oven and bake until cooked through, about 10 minutes.
4. Meanwhile, add broth to the pan and boil over medium-high heat, stirring occasionally, until reduced to about 1 cup, 3 to 5 minutes. Whisk water and the remaining 1 tablespoon cornstarch until smooth. Remove the pan from the heat and stir in the cornstarch mixture. Return to the heat and cook, stirring, until thickened, 1 to 2 minutes. Stir in half-and-half; season with the remaining 1/4 teaspoon salt and pepper. Serve the steak topped with the gravy.

Nutrition

Per serving: 315 calories; 13 g fat (3 g sat, 7 g mono); 57 mg cholesterol; 14 g carbohydrates; 33 g protein; 1 g fiber

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According to the CDC (Center for Disease Control and Prevention), obesity-related deaths in America have climbed to more than 300,000 a year,  SECOND ONLY TO TOBACCO RELATED DEATHS . Yet there are no warning requirements for high calorie, high fat food items. Shouldn’t there be a warning on that Big Mac that reads: WARNING, EATING A DIET HIGH IN FAST FOODS HAS BEEN SHOWN TO MAKE YOU FAT, UNATTRACTIVE AND LEAD TO PREMATURE DEATH!  Obsesity is the leading cause of cardiovascular disease, type II diabetes, and a contributor to many types of cancer. Obesity in adults has increased by 60% within the past twenty years and obesity in children has tripled in the past thirty years. A staggering 33% of American adults are obese. 

The simple fact is that most of us sabotage our own health by poor eating and lifetstyle choices. Corporate America has capitalized on our evolutionized craving for high fat, high calorie foods by providing the ability to access a virtual unlimited menu of unhealthy, highly processed foods for $1 simply by rolling down the window (actually we don’t roll down windows anymore, we push the button, thus relieving our fingers of that strenuous, calorie burning task). I once drove 300 miles, and using cruise control was able to  severely limit any body movement and calorie burning, but was able to consume over 5,000 calories in less than 5 hours.

I have never smoked, but I suspect that my poor eating choices for much of my life have left my heart just as unhealthy as a lifelong smoker’s. My first resolution for the New Year: Be Conscious of Every Eating Choice that I Make Every Day.  Being conscious of each choice doesn’t guarantee a good choice. But it does make me say, “Yes, the satisfaction I am going to get from this Big Mac is worth more than life itself.” Sort of like shaming myself into being a healthier eater. 

I wish  you all a New Year full of healthy eating.

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Here’s why. A Panera bread chicken salad sandwich on whole grain bread is  660 calories with  30 grams of fat. Their tuna  salad on whole grain is 420 calories and  22 grams of fat. If you are considering a Caesar,  it’s 400 calories and 27 grams of fat.  I am not picking on Panera because you will find the same at most any restaurant. If you order any creamy dressing at a restaurant, you might as well order chocolate cake and really enjoy the fat you are getting. The only way to eat a healthy salad at a restaurant is to order a vinaigrette dressing on the side. If you put one tablespoon on, you will probably get by with about 100 calories, of healthy olive oil.

 People who make vegetable juice part of their daily diet are more likely to get recommended daily servings, according to a new research study. Researchers in a study by the University of California-Davis found that making vegetable juice a part of your daily diet could be a big step in meeting daily vegetable recommendations. US Dietary Guidelines advise individuals to consume three to five servings of vegetables daily.  Seven out of ten adults fall short of the daily recommended vegetable intake. The volunteers in the study who drank vegetable juice were more likely to achieve the recommended daily servings of vegetables, likely due to the convenience factor as well as the fact that volunteers found vegetable juice to be a tasty alternative to raw or cooked vegetables. Considering thatV8 vegetable jucie contains only 50 calories and an 8 ounce glass counts as two servings of vegetables, it seems an easy way to get a big portion of your daily veggie quota. Check out the juice section at your grocery store and you are likely to find a wide range of choices.

The USDA Human Nutrition Research Center on Aging (www.hnrc.tufts.edu) at Tufts University in Boston has found that blueberries rank #1 in antioxidant activity when compared to 40 common fresh fruits and vegetables. Concord grape juice is next on the list with about two thirds of the antioxidant activity of blueberries followed by strawberries. So pass the blueberries, please!

Perennial Pro-Bowler and future Hall of Famer,  NFL tight end Tony Gonzalez is one of the strongest, fastest and most agile tight ends in NFL history. But the average NFL athlete attains muscle mass through a diet high in protein and animal fat, and many of them pay the price of cardiovascular disease upon retirement.  Concerned about his long term  health outlook, Tony decided to embark on an unheard of plan in the world of the NFL.  He decided to go Vegan. However, he found that a truly vegan diet could not sustain the weight and muscle mass required to perform in the  NFL.  He has now modified his vegan diet  with the help of nutritionist Mitzi Dulan, to add healthy animal proteins along with plant proteins in sufficient amounts to sustain the huge muscle power required in his profession, and still maintain a low level of fat in his diet. His new book, The All-Pro Diet,Gonzalez explains the program that can give you the body of a Mr. Universe with the cholesteral level of a vegetarian monk. His secrets are things we have heard before:  limit animal and trans fats, processed food, and simple carbohydrates. Make sure you are eating complex carbs, healthy fats, and healthy proteins.  And of course an NFL workout to build those muscles. It is definitely a great diet for someone who wants both a sculpted body and good health. Sort of like having your cake and eating it too………..as long as the cake is high protein, multi-grain, and sugar free.

I love this Smart Ones microwaveable breakfast offering. The sauce is not very spicy but if you add a tablespoon of medium to spicy salsa, you have a really great eye opening breakfast. The quesadilla filling consists of scrambled egg whites, turkey bacon, vegetables and a blend of reduced fat cheddar, mozzarella and jack cheese. Nutrition is on a level to keep your hunger satiated until lunch: 220 calories, 6 grams of fat (3 saturated), 6 grams of fiber and 13 grams of protein.

The jalapeño peppers in these singles add a hint of heat to burgers, sandwiches, paninis, and more. The Weight Watchers Reduced Fat Pepper Jack Singles are an excellent source of calcium and offer 1 gram of fiber in every slice. At only 45 calories, 2.5 grams of fat (1.5 saturated) and 4 grams of protein per slice, you can have that cheeseburger or dress up your sandwich in a healthy and tasty way.

I eat popcorn at least 5 days a week. My recipe calls for making it on the stove top with canola oil, although if I am feeling decadent I will use a 50-50 mixture of canola and butter.  In fact, I eat so much popcorn that I buy it in 50 pound bags from Sam’s Club which saves me over 90% off the price of those tiny bags you buy at the grocery store. Now finally, the health benefits of my popcorn fanaticism have been proven. We always knew that popcorn is a good source of fiber, but according to a study performed by the American Chemical Society and excerpted in Medical News Today, popcorn “contains surpisingly large amounts of healthful antioxidant substances called polyphenols,  which have become renowned for their potential role in reducing the risk of heart disease, cancer, and other diseases.” So, pop the fifth season of Rescue Me into the DVD player (it comes out on on September 1), pop up a big batch of popcorn, and extend your healthy life while watching Denis Leary ruin his.

The high-protein, low-carb diet plan may help keep you from losing muscle along with fat, and actually accelerate weight loss, according to a study by Donald K. Layman, PhD in Nutrition, of the University of Illinois.  The amino acid leucine—found in beef, dairy, poultry, fish, and eggs—may help preserve muscle tissue, and a diet that is high in foods containing this amino acid is preferable in diets designed for weight loss.

Layman states that, “traditionally, people have built a diet around low-fat foods, instead of high quality protein foods. Study participants following the moderately high protein plan, which I call the ‘Sensible Solution,’ were twice as effective in maintaining lean muscle mass,” he said. “Muscle helps burn calories, but is often compromised during weight loss.”

Many nutrition experts are skeptical of high protein diets because of concerns related to the consumption of saturated fat and cholesterol. Layman concludes that these concerns are not valid. “The group following my diet lost fat, maintained muscle and had an improvement in total blood cholesterol level. Subjects found the eating plan easy to follow, allowing them to enjoy foods from all food groups.”

Did you ever notice that yogurt commercials on tv are directed only at women? In fact, it would take a man completely secure in his sexuality even to consider eating yogurt after watching those commercials. I have concluded that there is a conspiracy to keep yogurt out of the hands of men. I think it’s because yogurt is such a super food that if men find out about it then they will dominate the world even more that they already do. And maybe yogurt is the real reason that women live longer than we do. Yogurt is a great source of protein, calcium, B-complex vitamins and riboflavin. Recent research about probiotics (cultures like lactobacillus acidophilus, present in many yogurts)  indicates yogurt may boost the immune system and improve digestion.

All yogurt is not the same. You want yogurt with active cultures. WebMD has a great article with everything you need to know about buying and eating yogurt.

Come on guys, let’s get our fair share of the health benefits of yogurt.

I love crockpot meals. You can set it and forget it and come home to a meal without the hassle of cooking. With a little creativity, you can even wake up to  the sweet smell of a warm breakfast.

Crockpot Oatmeal

2 cups skim milk
1/4 cup brown sugar
1 T. butter, melted
1/4 t. salt
½ t. cinnamon and 1/2 t. vanilla extract
1 cup oats
1 cup coarsely chopped apple
½ cup chopped walnuts or almonds

Spray crockpot with PAM.  Mix ingredients in bowl and transfer to crockpot.  Cook covered on low overnight (8 hours). Stir before serving. Makes 4 cups.

Ok, you could do better, too, but if you have a hankering for something sweet, this offering from Fiber One should do the trick. One of their “toaster pastries” (I call them “pop tarts” ) contains 190 calories, 4 grams of fat (1 saturated), 5 grams of fiber and 4 grams of protein. They come in blueberry, strawberry, brown sugar cinnamon and chocolate fudge flavors. But remember, this nutritional info is for ONE pastry, and they come 2 to a package, so if you don’t watch yourself you could be seduced by the second pastry laying there looking all sexy and lonely.

A Panera Bread Plain Bagel comes in at 290 calories, 1 gram of fat, 3 grams of fiber, and 12 grams of protein, not bad at all until you add the cream cheese. As an alternative, try Thomas Light Multi-Grain English Muffins, which come in at 100 calories, 1.5 grams of unsaturated fat, 8 grams of fiber and 6 grams of protein. Top it with light cream cheese if you like (100 calories), but I like a tablespoon of Smuckers Simply Fruit (40 calories).

My summer beverage of choice is iced tea.  And I am really enjoying  LIPTON Diet Green Tea with citrus. It is a  smooth, delicious, green tea blend with the tang of citrus to give you a great tasting green tea that’s free of calories. Plus, LIPTON Iced Tea provides a healthy dose of protective flavonoid antioxidants. It gets its sweetness and calorie reduction through aspartame so be aware. You can create an Asian version of Long Island Iced Tea with this, I call it Singapore Iced Tea. Just add a shot of your favorite alcohol and you have a low cal, refreshing, and healthy cocktail. Also try the peach papaya and mixed berry flavors.

We are trying to give you a healthy choice breakfast alternative at all of the major fast food chains. It was somewhat difficult to find anything remotely resembling a heatlhy choice at Burger King. But you can almost get there if you order the Ham Omelet Sandwich without the cheese.  Then it comes in at 260 calories, 10 grams of fat (2.5 saturated), 1 gram of fiber and 11 grams of protein. Just watch your fat intake the rest of the day, or pass up BK and move on to one of the other healthier fast food breakfast items that we have covered at McDonalds, Dunkin Donuts, or Starbucks.