HI I AM COACH TIA HURT, A CERTIFIED PERSONAL TRAINER AND HEALTHY LIFE COACH. Anyone can become an athlete.
I choose what to do, not do, eat , not eat, work out, not work out. BUT I don't get to choose the consequences for my actions! Neither do you
Settle with the Past! Engage in the Present! Believe in the Future!
"You" are one thing you have control over! Make it work for you!
Stop making excuses, it won't help. The end result is the same, poor health! DON'T THINK JUST DO IT!
What To Eat at Fast Food Places...Panera Bread/STL Bread Co.
In 2009 Health magazine named Panera Bread.(for those in the St. Louis area STL Bread Co) the healthiest restaurant chain inAmerica.
They do have some very yummy healthy things for sure. They are one of my top picks to eat on the weekends. However the pick two, bagels and desserts are all high in calories, high in fat, and not very nutritious, therefore not good picks. So you need to choose wisely.
BREADS: Choose the Specialty breads they have fewer than 200 calories, about 4 g of fat, with around 350 mg of sodium, and some fiber. Most servings are about 2 oz.
BAGELS: Bagels have the calories of one meal in them, with 300-400 calories in each bagel, around 500 mg of sodium, and only 2 g of fiber. Stay away form the bagels unless it is treat times.
Then choose the whole-grain bagel and split it in half.Stay away from topping. For only 2 oz of the reduced-fat cream cheese it is 140 calories with 12g of fat.
Plain(290 calories, 1.5 g fat, 450 mg sodium, 2 g fiber), Whole Grain(350 calories, 3 g fat, 410 mg sodium, 5 g fiber), Blueberry (330 calories, 1.5 g fat, 490 mg sodium, 2 g fiber), Sesame (310 calories, 3 g fat, 450 mg sodium, 2 g fiber). I
SOUPS: Thesoupsare good choices; that is if you stay way form theSourdough bread bowl. That 8-ounce bowl without soup in it is 550 calories by it's self! Get a broth-based or vegetarian soup with whole-grain bread on the side and you don’t eat it with a pick two.
The lowest-calorie soup options (for 12-oz, not the cup):
Low-Fat Vegetarian Moroccan Tomato Lentil Soup (120 calories,1.5 g fat, 730 mg sodium, 6 g fiber, 7 g protein)