MEGA CALORIES IN FAST FOOD

Hardee’s Monster Thickburger Calories: 1420Dairy Queen Large Choc. Chip Cookie Dough Blizzard     Calories: 1320Hardee’s Double Bacon Cheese ThickburgerCalories: 1300

Dairy Queen Chicken Strip Basket (6 piece)

Calories: 1270Dairy Queen FlameThrower GrillBurger (1/2lb)

FAST FOOD ITEMS WITH 1030 CALORIES

Dairy Queen Chicken Strip Basket (4 piece)

Dairy Queen Med Choc. Chip Cookie Dough Blizzard

Hardee’s Grilled Sourdough Thickburger

FAST FOOD ITEMS WITH 900 CALORIES

Burger King DOUBLE WHOPPER Sandwich

Sonic Super Sonic Cheeseburger (with ketchup)

Sonic M&M’s Sonic Blast - Large (20oz)

Dairy Queen Medium Chocolate Malt

All of the nutritional content (calories) used in creating the above list was taken directly from the official web site of each fast food restaurant.

OK.. Now here’s the kicker!  Let’s see how well you know your food.  The most shocking burger I have came across so far would be the BK Quad Stacker.  With an amazing 1000 calories, oh we are not done..34 carbs,68 grams of fat and 1800 grams of sodium. WOW!..But , for the bodybuilding guy it does have 62 grams of protein. Oh, but wait…check out the triple whopper with cheese comes in at 1230 cal. 52 carbs, 82 grams of fat and 1590 grams of sodium and 71 grams of protein.

HOW MUCH EXACTLY IS ONE

GRAM OF SUGAR?

One teaspoon of granulated sugar equals 4 grams of sugar. To put it another way, 16 grams of sugar in a product is equal to about 4 teaspoons of granulated sugar.

Keep in mind, though, that the grams of sugar listed on the nutrition information label includes natural sugars from fruit (fructose) and milk (lactose) as well as added sweeteners like refined sugar or high-fructose corn syrup. That’s why the label on a carton of regular low-fat milk says there’s 13 grams of sugar per cup. And that’s why the grams of sugar per serving in Raisin Bran (or any cereal with raisins or other dried fruit) seem unexpectedly high.

Below is a list of some of the foods I found to be surprisingly high in sugar.

1. Canned or Packaged Fruit

• DelMonte Fruit Chillers Frozen Fruit Sorbet: 1 small individual cup = 26 grams sugar, 190 calories
• Motts Apple Sauce (cinnamon or original): 1 small serving cup (113 g) = 22-23 grams sugar, 100 calories
• Dole diced peaches in light syrup: 1 small serving cup = 18 grams sugar, 80 calories
• DelMonte diced pears or mandarin oranges in light syrup: 1 small serving cup = 17 grams sugar, 70 calories

WAYS TO CUT SUGAR

READ LABELS!  Stay away from ingredients like ” High Fructose Corn Syrup, dextrose, glucose, fructose, preservatives and words you can’t pronounce..

Drink Diet Drinks – better yet –drink water
Avoid Fruit Juices
Sugar Substitutes - my recommendation Stevia!
Beware of some sweeteners – they may make you crave sweets
Watch out for “fat-free” snacks
Become a detective – read labels and ingredients

There is so much information regarding sugar that I could go on forever. My plea is to please read your labels. Sugar not only can rotten your teeth, but is causes so many health problems such as depression, anxiety, sleeplessness, thyroid problems, hyperglycemia, can weaken your eye sight, your immune system and premature aging.

Lick the Sugar Habit

A very good friend of mine gave me this terrific book I would like to recommend to all my readers.
Lick the Sugar Habit Author: Nancy Appleton, Ph. D

Recipes

Low fat Burritos

• 1 lb. of 97% fat free ground turkey
• ½ pkg. of low sodium taco seasoning
• 94% Fat Free Tumaros Multi grainW tortillas – ( Krogers is the lowest in cal/carbs I have found)
• Fat free refried beans
• Low sodium salsa
• Tomato
• Lettuce
• Low fat cheese (1% skim milk)

You have cut so many calories and fat by replacing the burger with ground turkey and using whole wheat tortillas instead of white and the best thing you are not loosing taste!

Tortilla Nutrition Facts

Cal: 100   Sodium: 115  Carbs 13 Fiber 8 Sugar 1 Protein 7

Voted best Tortilla in Men’s Health Magazine

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Alyssa’s Yummy Blueberry Pie

Alyssa's Yummy Blueberry Pie

My daughter Alyssa favorite things to make is pies. She would like to share her recipe with you!

• 1 pkg sugar free fat free cheese cake pudding
• Skim milk
• 1 sm pkg blueberries
• 1 container sugar free cool-whip
• Graham cracker crumbs
• Sugar free applesauce

Mix applesauce with graham cracker crumbs. Add whole wheat flour as needed to help keep shape and from sticking to your hands. Once the crust is finished, mix pudding with 1 ½ cups skim milk until thick, add berries. Top with cool-whip – great for a low cal sugar free dessert!

My other twin Marissa loves chocolate! Her favorite dessert is brownies – with just a few changes..you have lowfat brownies!

Marissa’s Ultimate low-fat brownies

Marissa's Ultimate Low-Fat Brownies

• 1 pkg brownie mix – We recommend Save-A-lot’s brand (Ginger Evans) over Duncan Hinds
• 1 sm container sugar free applesauce
• 1 egg
• 1 egg white
• Or ¼ cup egg beaters
• water

Pre-heat oven 350 degrees
Spray glass baking 13×9 pan Pam baking spray
Mix all ingredients together and bake for about 20 min depending on how gooey or cake like you prefer.

Substitution: ½ cup oil for applesauce. Eggs for egg beaters

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CHICKEN NUGGETS YOUR KIDS WILL LOVE!

3 boneless, skinless chicken breasts weighing about 6 oz. each

• 1/4 cup of oat bran
• 1/4 cup of wheat germ
• 1 tbsp. coarsely ground flaxseed
• 1/4 cup coarsely ground almonds
• 1/2 tsp. sea salt
• 1/2 tsp. white pepper
• Pinch garlic powder
• 1/2 cup water or low-sodium chicken broth
• 1 large egg white, lightly beaten

METHOD

1. Preheat oven to 400°F. Prepare baking sheet by lining with parchment paper or coating lightly with cooking spray.
2. Cut chicken breasts into nugget-sized pieces, about 1.5 inches square. Set aside.
3. Next combine all dry ingredients in a large container with a tightly fitting lid. Shake well. This is your coating mixture.
4. Combine water and egg in a medium bowl. Dip each piece in the water/egg-white mixture. Then dip each piece in the coating mixture. Make sure each piece is well coated.
5. Place on the baking sheet. When all of your chicken has been coated and your backing sheet is full, place in the oven and bake for 10-15 minutes or until golden.

INGREDIENTS FOR HONEY-MUSTARD SAUCE

• 1.5 tsp. honey
• 1 tbsp. Dijon mustard
• Sodium: 370 mg                     YIELD
  20-24 nuggets

NUTRITIONAL INFORMATION PER SERVING (3-4 NUGGETS)
Calories: 100
Fat: 3.5 g
Saturated Fat: 0.5 g
Trans Fat: 0 g
Protein: 12 g
Carbohydrates: 7 g
Dietary Fiber: 2 g
Sodium: 320 mg
Cholesterol: 0 mg

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My Favorite Peanut Butter: Naturally More

10 g Protein  4 net carbs  4 fiber less fat & sugar than leading brands .foritfied flaxseed and flaxseed oil…store location - Wal-mart

1. Decide what goals you want to reach
2. Put in writing what weaknesses you have to food
3. Get the weakness guilt food OUT of the HOUSE
4. Surround yourself with positive people! Think about it – Smile – find ways to achieve to be a happier person –
5. Adopt a gym buddy, you will be more apt to not miss the gym if you know someone is there to meet you!
6. Are you ready to take a honest look at what you have been eating
7. Start keeping up with your calorie intake – you might be amazed at what you find!
8. Start the new year out by clean eating – healthy eating and don’t use the “D” word
9. Find your passion in a calorie burning hobby – walking, running, kick boxing, weight training
10. Last but not least: You did not get here over night. It is a day to day WORK IN PROGRESS. YOU ARE STRIVING EVERYDAY TO REACH YOUR GOALS AND EXCEL. YOU CAN DO THIS ONE STEP AT A TIME…AND I AM HERE TO HELP!