My parents surprised me with a ticket to fly home this weekend for my birthday! I still can’t believe that I’m going to be 25 tomorrow. That’s a whole quart of a century. . . Man I’m old!

It’s been a great weekend having my parents to myself. Brother and husband and busy at a conference so I’ve been loving all the one on one time with my mom, dad, and of course my dog Wicket! Tons of window shopping, Coffee bean and Tea Leaf, and you can’t forget Golden Spoon Frozen Yogurt… Just like the good ole days prior to getting married and moving off to Arizona.

Yesterday my mom and I had a lunch date at The Cheesecake Factory. For one who is very indecisive, this was the wrong place to pick. My goodness, the menu is like a book! You can find anything and everything ranging from Chinese to Mexican and American food. . . OH, and not to mention the 25 different types of cheesecake!

It’s great to have a variety, but the poor waitress has to come around several times before I could finally say “I am ready to order.” I decided on an egg white veggie omelet and my mom choose my all time favorite, the Navajo Sandwich.

Ok, I thought the menus were big… the portion sizes at The Cheesecake Factory are over the top! You definitely get your money’s worth with these portion sizes.  It’s places like these where a to-go box is a must a great meal for the next day! Needless to say, it was a great lunch and time well spend with my lovely mother!

I though in light of the over-sized portions I would share with how America as a whole has increased portions. Here is a comparison of portion differences since the 1960′s and now:

The crazy thing is that we aren’t just seeing it in restaurants, we are seeing it at home. Everything in your kitchen- from the size of your plates to the way food is packaged has you hearing “eat more, eat more!”

Portion control is very important, but one thing that I am learning is to pay attention to my body and listening to it when I am either full or hungry. It’s quiet the skill to master but once you do, those enormous proportions won’t even be an issue!

My brother and I went to the Souplantation for lunch yesterday. Souplantation is a soup and salad bar.

Thinking we would get a low calorie lunch, loaded with veggies and fiber, we were so excited. . . Little did we know that we had fallen into a dietary disaster.

Soup and Salad bars are great alternatives to any restaurant, but if you don’t watch it, your meal could become worse than just ordering hamburger, fries, and a shake at McDonalds.

Now, you are probably thinking, how can you go wrong with a salad? These little suckers are so deceiving! Just because there are veggies on your plate, doesn’t mean it’s healthy when they are swimming in a pool of ranch dressing and loaded with cheese and croutons.

And salad bars usually don’t just come with a salad. At Souplantation you get the bakery, soups, and dessert all added into your meal. Who can resist those cute little muffins screaming, “Pick Me, Pick Me?”

Seconds anyone? Because salad bars are coined healthy, people usually enjoy going back for seconds. I always use the excuse that I need to get my money’s worth. But really, one large full plate is more than enough. Going back for round two can sabotage your diet and lead you into further temptation when you walk by those muffins screaming your name… don’t torture yourself like that!

Healthy and all, these types of places deceive people into think that they are eating healthy, so they go on a free for all. . . eating everything in sight. It’s dangerous people! They really should have a warning sign up or something. I had to rolled out of the restaurant by the time I was done.

Here are some tips that will help you stay within your daily calorie budget when eating at a Salad Bar.

* Go in with a plan! Know what you want to eat and what you want to avoid

* Skip out on the pre-tossed salads! These salads can have hundreds of calories and fat

* Get the dressing on the side and dip your fork into it instead of drowning your poor little veggies

* Skip out on croutons and bacon bits. These bad boys are loaded with fat and unnecessary calories

* Watch out for pasta salads. They usually are not as healthy as you think

* Choose a vegetable soup if soups are available

* Get only one side to your salad

* I would say skip the bakery all together, but who am I kidding… limit yourself to one and skip the butter and honey.

* Opt out of the ice cream and head towards the fruit and jello.

Question: What is your favorite Soup and Salad Bar Restaurant and what do you enjoy to eat there?

I love Souplantation / Sweet Tomato… they are the same company.

The blueberry and bran muffins are my favorite. The best part are the tops!

Chip-O-Top-Lay, Chipoodle… oh right, Chipotle!

Chipotle Mexican Grill is a great fresh fast-food mexican chain that allows you to build your own taco, burrito, salad, or burrito bowl. From the looks of the of it, one would think it would be healthy, but hidden underneath that burrito lays over 1,200 calories! Yep, you heard me right. . . maybe it has to do with the fact that their burritos are bigger than my face. You definitely can’t say that you don’t get your money’s worth here! ! !

Calories add up fast and you don’t even realize it when you add a little guacamole here, a scoop of sour cream there, a hand full of cheese, and oh wait… don’t forget the lime chips… they are by far God’s gift to mankind! Oh man, I’m hungry!

So how do you eat healthy at Chipotle?

For one, don’t eat the entire Chipotle meal. Portions these days have gotten ridiculous… especially at Chipotle! Check out this older post on Visualizing Portion Control and then go compare your burrito… you might understand me then.

For those of you who are like me and “accidently” end up eating the whole meal without realizing it, cut your meal in half and bag it up before you even begin to eat. This way you aren’t mindlessly eating till it’s gone… and having to roll yourself out of the store

For a burrito or taco, skip out on the guacamole, sour cream, and cheese. . . this saves you nearly 400 calories. If you want to save an extra 300 calories, opt out on the burrito and go for the burrito bowl.

Just because you are skipping out on the tortilla, doesn’t mean you should add on extra rice and beans. Fill up your bowl with veggies and ask for a little bit of rice and beans.

And for those of you that want to be extremely good, go all the way for a salad. These are my favorite because the sauteed bell peppers and onions is a perfect addition to a tasty meal. Add in tomatoes and corn and you are set!

Toss the 260 calorie, 25g of fat salad dressing and opt for salsa.

While Chipotle might have 1,200 burritos, there are ways around it. So make sure you have a plan before heading into the store.

This handy dandy Chipotle Calculator is great to building your own meal. Make sure to use this the next time you head out to Chipotle.

Question: What is your favorite combo meal at Chipotle?

Adios Amigos!

My biggest weakness- Chilies Chips and Salsa! I could eat the whole basket is two seconds if I don’t watch it! ! ! Eating healthy at restaurants can be extremely doable if you prepare in advance and know exactly what you are getting.

Skipping out on the chips and salsa is one thing I just can’t do, but I can eat a small snack  before heading out so that I have self-control to eat only a handful of them and then stop. Also checking online before will give you a good idea of the nutrition facts… pick a plate before you go.

Here are some great healthy picks when eating at Chilis:

Appetizers

AVIOD THIS:
Kickin’ Jack Nachos w/ Fajita Chicken: 1340 calories, 92g fat, 3610g sodium
EAT THIS:
Bottomless Tostada Chips w/ Salsa: 470 calories, 39g fat, 2790g sodium

Wings

AVOID all together
All wings are over 1200 calories, 80g fat, and 1880g sodium

Salad

AVOID THIS:
Quesadilla Explosion Salad: 1270 calories, 76g fat, 2650g sodium
EAT THIS:
Side Salad House no dressing: 210 calories, 12g fat, 310g sodium

Soups

AVIOD THIS
Baked Potato 1 Bowl: 510 calories, 35g fat, 1790g sodium
EAT THIS:
Chicken Noodle 1 Cup: 60 calories, 0.5g fat, 580g sodium
*** Most all soups are low in calorie, but extremely high in sodium!

Sandwiches

AVIOD THIS:
Smoked Turkey Sandwich: 960 calories, 55g fat, 1790g sodium
EAT THIS:
Fajita Pita Chicken: 460 calories, 13g fat,1400g sodium
*** Ask for dressing on the side

Create Your Own Combo Meals w/o Sides

AVOID THIS:
Half Rack of Original Baby Back Ribs: 490 calories, 34g fat, 2050g sodium
EAT THIS:
Spicy Garlic & Lime Grilled Shrimp: 170 calories, 11g fat, 1090g sodium

Chicken

AVOID THIS:
Crispy Honey-Chipotle Chicken Crispers: 1930 calories, 108g fat 4390g sodium
EAT THIS:
Margarita Grilled Chicken: 680 calories, 14g fat, 2430g sodium

Big Mouth Burgers

AVOID ALL
These bad boys can add up to 1750 calories, 123g fat, 3860g sodium! ! !

Fajitas

AVOID THIS:
Buffalo Chicken Fajitas w/o tortillas: 1090 calories, 77g fat, 5240g sodium
EAT THIS:
Classic Chicken w/o tortillas: 370 calories, 11g fat, 2000g sodium
*** WOW… and that’s the lowest sodium level for all fajitas!

Kids Meal

AVOID THIS:
Country Fried Chicken Crispers: 560 calories, 37g fat, 1600g sodium
EAT THIS:
Grilled Chicken Platter: 150 calories, 1g fat, 690g sodium

Ribs

AVOID ALL
The sodium in these bad boys range anywhere from 2050g to 4780g

WOW!!! I just can’t get over how much sodium is in every single plate at Chilies!
Can’t someone just pass a law on limiting nutritional content within plates?!?!?!

Breakfast:

Breakfast Jack (Cheese, Ham, and Eggs): 287 calories, 12g fat

* Yes low in calories, but extremely high in fat

Any other breakfast sandwich has up to 500-600 calories in each one and the burritos add up to about 800 calories.

The Steak and Egg burrito has a whopping 806 calories with 49g of fat!

The Denver breakfast bowl that looks somewhat healthy with veggies has a grand total of 720 calories with 53g of fat… holy cow that is a lot of fat!

Hamburgers:

Kids Cheeseburger: 317 calories, 14g fat

The Hamburger Deluxe without the mayo: 280 calories, 11g fat

Avoid all other hamburgers! You won’t find anything under 600 calories. Just three of these small mini sirloin burgers has a whopping 748 calories with 29g of fat!

Chicken:

Grilled Chicken Strips (4pc): 177 calories, 2g fat

Chicken Fajita Pita without cheese: 236 calories, 3g fat

* Both of these are my all time favorites… not only because they are low in calorie and fat but because they taste so good. I love the sautéed bell peppers and onions on the Pita!

All other chicken sandwiches have up to 700-600 calories

Teriyaki Bowls

Chicken Bowl without the sauce: 584 calories, 6g of fat

* Not the lowest of calories but at least you aren’t getting all that fat!

Salads:

Asian Grilled Chicken Salad without dressing, wontons, or almonds: 177 calories, 1g of fat

… add those I didn’t and you pack on another 404 calories and 29 g of fat to total 581 calories and 30g of fat… a difference a small change can make in a salad!

Southwestern Grilled Chicken Salad without dressing, cheese, and corn strips: 209 calories, 2g fat

Side Salad without croutons: 52 calories 3g of fat

* It’s amazing what a few changes on your salad can make! Before ordering your salad go through the menu and mark down all the things you don’t want on your salad before you order!

Sides:

Beef Taco: 157 calories, 8g fat

Grilled Chicken Pita Snack without sauce or cheese: 187 calories, 2g fat

Fish Pita Snack without sauce or cheese: 256 calories, 8g fat

Steak Pita Snack without sauce or cheese: 224 calories, 5g fat

* The sauce and cheese on these snack pitas add another 123 calories and a 12g of fat!!

Small kids fries: 209 calories, 11g fat

Applesauce: 100 calories

Drinks:

Strawberry Banana Smoothie: 295 calories, 56g sugar

Mango Smoothie: 289 calories, 57g sugar

Pomegranate Blueberry Smoothie: 277 calories, 53g sugar

. . . is these smoothies don’t give you a sugar high than I don’t know what will!!! Avoid these due to all that sugar!

Flavored Teas: 83 calories, 19g sugar

16oz Iced Vanilla Coffee: 98 calories, 16g sugar

16oz Caramel Iced Coffee: 94 calories, 15g sugar

16oz Original Coffee: 96 calories, 16g sugar

Check out the nutritional content on your favorite Jack-In-The-Box food item HERE

Have a great weekend!

Not too sure what to eat at Burger King while on a diet? Here is a list of foods to avoid and others to enjoy!

Worst Breakfast:

Omelet Sandwich: 730 calories, 45g fat

French Toast Kid’s Meal (with syrup): 680 calories, 24g fat

Hash Browns (Large): 620 calories, 40g fat

Healthiest Breakfast:

Ham Omelet Sandwich: 290 calories, 13g fat

French Toast Sticks (3 piece): 240 calories, 13g fat

* Syrup: add 80 calories

CROISSAN’WICH Egg & Cheese: 300 calories, 17g fat

CROISSAN’WICH Ham, Egg & Cheese: 340 calories, 18g fat

Salads:

Salads are a great option at BK. Avoid the TENDERCRISP and go for the TENDERGRILL Chicken Garden Salad for 240 calories and 9g fat.

* Avoid These dressings:

– KEN’S Creamy Caesar Dressing: 210 calories, 21g fat

– KEN’S Honey Mustard Dressing: 270 calories, 23g fat

* Healthier Options:

– KEN’S Fat Free Ranch Dressing: 60 calories, 0g fat

Worst Chicken Options:

TENDERCRISP Chicken Sandwich: 790 calories, 44g fat

BK BIG FISH Sandwich: 640 calories, 32g fat

Original Chicken Sandwich: 660 calories, 40g fat

Healthiest Chicken Options:

TENDERGRILL Chicken Sandwich without Mayo: 400 calories, 7g fat

CHICKEN TENDERS 6 pc: 250 calories, 15g fat

BK VEGGIE Burger: 340 calories, 8g fat

Spicy CHICK’N CRISP Sandwich: 320 calories, 13g fat

* * * Although this is low in calorie, there is 2.5g of transfat * * *

Worst Hamburger Options:

TRIPLE WHOPPER Sandwich With Cheese: 1230 calories, 82g fat

BK Quad Stacker: 1000 calories, 68g fat

WHOPPER Sandwich: 670 calories, 39g fat

Healthiest Hamburger Options:

FLAME-BROILED Hamburger: 290 calories, 12g fat

WHOPPER JR Sandwich: 370 calories, 21g fat

(Hold the Mayo and Cheese to save extra unnecessary calories)

Sides:

French Fries Small: 230 calories, 13g fat

(Swap those fries for apple fries or apple sauce!)

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Have it Your Way… Eat Healthy at Burger King!

For more Burger King nutrition facts visit there website here

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