Healthy Fast Food

Let's face it! No matter how hard we try, sometimes it's just unavoidable... the need to purchase fast food!!

Whether it be because of a long road trip or back to back practices for the kids, we eventually find ourselves at the counter trying to find something that will be filling, but not break our diet rules.

Here are some top picks for "healthy fast food" not to exceed 450 calories!

Dunkin' Donuts- 

Egg White Turkey Sausage Flatbread= 280 call, 8g fat

*This ion and fiber packed sandwich is available ALL DAY!

Starbucks-

Roasted Vegetable Panini= 350 cal, 12g fat

*You'll get 2 whole servings of veggies with this sandwich 

and it also packs 40% of your daily vitamin C.

Taco Bell- 

Fresco Bean Burrito= 350 cal, 8g fat.

*There's a whopping 12g of fiber in this burrito- 

that's nearly half your daily amount!

 Plus the vitamin C in the tomato salsa will help 

your body absorb more iron from the beans.

Subway- 

6inch Veggie Delight Sub on Italian Bread, Apple slices, and a small bag of Baked Lay's= 385 cal, 4.5g fat

*This is the lowest-fat sub on the menu; just remember to hold the cheese!

Chick-Fil-A- 

Char-Grilled Chicken Garden Salad with Honey-Roasted Sunflower Kernels and Light Italian Dressing and Large Fruit cup= 395 cal, 14g fat

*This salad starts at 180 cal, so feel free 

to sprinkle on the sunflower seeds for some healthy fats, 

but skip the buttery croutons!

Wendy's- 

Large Chili with side of mandarin oranges= 420 cal, 10g fat

*made with ground beef and kidney beans, 

this classic only has 4g saturated fat and a full cup packs 9g fiber 

and almost 25% of your daily iron requirement.

KFC-

Honey BBQ Sandwich and large Corn on the Cob= 450 cal, 4.5g fat

*Surprise! This sandwich has less fat than the grilled chicken breast!

Adding the corn cob bumps the fiber intake up 4g.

Best Breakfast Under 250 Cals:

Dunkin' Donuts- 

Egg and Cheese Wake Up Wrap= 180 cal, 11g fat

*There are 8 filling grams of protein in this wrap!
Burger King- 

BK Breakfast Muffin Sandwich= 210 cal, 8g fat

*Swap the sausage for ham and hold the honey butter sauce 

and eliminate HALF the calories and 60% of the fat!

Starbucks- 

Perfect Oatmeal with Nut Medley Toping= 240 cal, 11.5g fat

*most of your fat grams come from the nuts 

Subway- 

Egg & Cheese Muffin Melt and Dannon Light & Fit Yogurt= 250 cal, 6g fat

*You can sub for Egg Whites to save 30 calories

More time? Try these order in and take out restaurants:

Panera- 

A Cup of Vegetable with Pesto Soup and a Half Smoked Turkey Sandwich is only 380 with 5g fat.

Noodles & Co- 

A small Bangkok Curry with Sauteed Shrimp has 285 calories and 6g fat.

MAKE IT BETTER

*When in doubt, order off the kids menus. 
You'll get the smallest portion available, plus they usually offer healthier side choices, like apple slices.

*Hold the mayo. 
Doing this alone will save you about 100 calories.

*Toss the package of croutons, crispy wontons, tortilla strips, etc. 
These extras don't add anythin but fat and calories.

*Use only half your package of dressing.

*Make sure you order your chicken grilled.

*Opt for the leaner ham choice over sausage or bacon in your breakfast choices.

*Request they cook your burger without added salt.

 At McDonald's you can order one without the "grill seasonings"

Make Your Healthy Food Healthier

Turn good- for- you food into 

even- better- for- you food!

 You're already eating healthy, what can you do to bump it up a notch? Try adding these to the  meals you already make:

You already eat SALAD . Add KALE because it's rich in calcium and Vitamin K, 

which help promote bone health.

You already eat QUINOA. Add ALMOND MILK because it's high levels of Vitamin E 

provide an antioxidant boost to this super-food. 

(pour the milk on after cooking the quinoa)

You already eat BERRIES. Add WHEAT GERM & CINNAMON because wheat germ adds fiber, protein, and omega-3 

which may help tame hunger and elevate mood. 

Studies have shown cinnamon is enough to curb fatigue,

 stabilize blood sugar, ease frustration, and increase alertness!

We Have Fun

What makes Xtend Barre Encinitas different?

WE HAVE FUN!!

Zuri burning it at the barre...

lunge taps

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Barre Bootcamp June 25th

Ready to kick your summer workout into high gear?

Join us for a 75 minute Barre Boot Camp 

Saturday, June 25th

at 11:00 am

Meet Sara at the barre for a high intensity, fun-filled workout sure to get your heart pumping! 
Don't miss this opportunity to melt those calories away and get your body "summer ready" even quicker!!

$10 for members

$20 for non-members

Secure your spot online TODAY before we fill up!
(click on "workshops")

Where The Carbs Are

Fruits and vegetables are a more substantial source of carbohydrate than most people realize.

At some point, starch became synonymous with carbohydrate. While pasta and bagels are carbohydrates, and you do need carbs for fuel, they're often not the best sources, especially if you're trying to keep weight off. Starchy carbs are easy to overeat, and any surplus goes to your fat stores. Your brain operates on sugar, and when you eat bagels or potatoes, your body turns them into sugar and delivers them to your cells quickly, which makes your brain happy and leaves you wanting more.

Fruits and vegetables, by contrast, are rich in carbs but often lower in calories and also digest more slowly. You're less likely to plow through so many berries and carrots that you end up with more fuel than you need. As a bonus, plant foods are loaded with vitamins, minerals and immunity-boosting phyto-nutrients that make you healthier and stronger, and help to burn more calories.

When possible, pair your carbs with some protein. Lean meats, nut butters, fish and eggs slow digestion, so you feel full sooner, get more even energy from your meals and stay full longer. The amino acids in protein also help repair, build and maintain muscle tissue.






Here's an idea of how many carbohydrates are found in common fruits and vegetables; your body will digest these foods over time for a sustainable energy. 
Listed at the bottom right are amounts of carbs found in pasta and grains. Surprisingly, it's around the same amount, but your body will burn through these carbs much faster leaving you hungry sooner.