The Get Back At It Workout and a DANG Good Salad

If there is one reason I love coming home from vacations...and there is probably only one...it is because I really like to get back into my workout/eating routine. I have been out of my normal routine, and that was made clear to me when I became very sore after my Monday circuit workout. It was the perfect little boost towards getting me back into the swing of things, and so I thought I'd share.

One mile run to warm up OR 10 minute elliptical intervals

3 sets of the following alternating between exercises
15 squat, curl, presses with 20 lb db's
15 burpees with a push up
20 walking lunges with 20 lb dumbbells
2 minute plank hold (1st plank no weight, 2nd plank 10 lb plate on your back, 3rd plank 25 lb plate on your back)

and then...

3 sets of the following alternating between exercises
15 bent over rows with 20 lb dbs
15 squats with 35 lb dbs
2 minute plank hold (1st plank no weight, 2nd plank 10 lb plate on your back, 3rd plank 25 lb plate on your back)

finish with
1 mile run OR 10 minute elliptical intervals


DONE. I think it was the walking lunges that got me. I guess walking around New York City in boots uses different muscles.

So, while I was in the Big Apple I ate at a place called Chop't that I guess is a chain restaurant? Have you eaten there? I'm probably just out of the loop on this one, but I am a HUGE fan.
Basically you go through and pick your lettuce, your protein, your veggies/toppings, and then they chop it all up into one HUGE salad.

I had baby spinach and mixed greens, lemon pepper chicken, beets, tomatoes, broccoli, and sunflower seeds. Maybe it sounds strange to you...but it thought it was bomb. I ate every last bite. And I'd do it again. I love when I find new healthy options of places to eat that are good. Now, if they could just bring one of these to Utah...

Weekending and Tips for Eating Out

About 15 of my fabulous friends and I decided to take off to St. George this weekend to enjoy some care free sunshine. I am a huge fan of road trips, especially when they include all of my favorite people.

After we arrived to our condo we took all watched a movie/took a nap, and then I talked my friend Amanda into doing a circuit workout with me. We headed down to the resort gym and this was our view...not bad, right?

Amanda and I made it through a series of cardio intervals with burpees, pushups, squats, and some weights. I absolutely love having people to workout out with me. It makes getting through a workout so much more fun.

A workout is always by some good relaxation and a good meal...both of which we nailed perfectly.

Group gaming on the Ipad followed by some Texas Roadhouse.

I am usually not a huge Texas Roadhouse fan...GASPS...I know. Probably because I knew I was going to have to smell those cinnamon buttery rolls without delving in. However, I ordered a baked sweet potato and some fresh veggies and it hit the spot. Just another reminder to me that if you are willing to put some effort forth, you can almost ALWAYS find something healthy to eat on the menu. The safest bets when eating out...

- Dishes that are NOT a combination of lots of different things. AKA...noodles covered in cream, doused with fried shrimp and cheese. A better option? A grilled cut of meat with veggies. Ask to have your veggies steamed without butter.
- Avoid the pre-meal binge fest that can get a little out of control. With restaurants that serve appetizers before your meal like a loaf of bread, chips, or rolls, it is SO easy to sit down and dive in out of sheer starvation. If you feel like you are lacking self control, ask your waiter to skip the appetizer and order your meals right away.
- Watch your portions. Ask for a lunch portion, or ask your waiter to bring a to go box with your meal. As soon as you start to eat. take half of your food and box it up so you don't overeat.
- Remember that eating out doesn't have to mean taking a vacation from the healthy lifestyle you are trying to live. You can eat out and be healthy too! Far too many people use eating out as their excuse to choosing foods that aren't a great option. Using this excuse every now and again is fine, but when it happens ALL the time you are only stopping yourself from making any progress! A few healthy choices can go a LONG way!

I hope your Memorial Day Weekend has been great so far!

Do you tend to choose healthy options when you go out to eat, or do you fall victim to the vacation eating mentality? What helps you to make good decisions when you are ordering at restaurants?

Don't forget to enter May's Music to Move to Mix Giveaway!

Looks can be decieving...All In a Day's Work

I always joke with the people that know me well that those who don't know me very well think that I do nothing all day. My schedule is so opposite of everyone else's that people tend to not see what I am actually doing all day, which I think leads people to make up their own ideas. I would. ;)

Instance #1: I work as early as 5:45 AM some days, and I usually work until 10 or 11 AM. This means that I am gone and back from half of my work day before some of the people I live around even wake up. A lot of them will see me get home or see my car at home once I am there and just assume I'm chilling at home all day.

Instance #2: I LOVE Elevate, the gym that I work at, and sometimes if I have a break between clients I will workout there. However, as I have expressed before, most the time I go to the Gold by my house on my way home. I know it's weird. I work at a gym, and I pay for a gym pass, BUT it is somewhat therapeutic to me to go somewhere other than work. You get that, right? Well the same crowd of people tend to always be there at the same time as me...around 10-11, and I'm pretty sure they think I just rolled out of bed and finally made it to the gym.

Instance #3: I go back to work in the afternoon usually around 4, and so in the middle of the day my car will be home. I am also a freelance writer on the side, and so when I am at home in the day I do my writing. Those who live around me will often come stop by because they see my car and I'll be in the kitchen working on my computer...I'm fairly certain they think I'm just facebooking.

Instance #4: People see me in gym clothes always...which unless they actually know what I do they often equates to...oh there is the girl who never gets dressed. So lazy that girl.

So, what many individuals see is....
Megan rolling out of bed at 10 or 11 to get to the gym and then she sits home and Facebooks in her sweats. Ummm, I wish? ;) (Not really, but maybe the rolling out of bed at 10?)

When in reality...it's more like
Roll out of bed at 5.
Train until 10 or 11.
Write, write, write until 4.
Back to work...

I guess sometimes what we see can be deceiving, no? 

(This is Colston...he doesn't like to be deceived!)

Sometimes the foods we think are, "healthy" at restaurants can be just as deceiving...

Eating out and making healthy choices can be tricky...

Some prime examples?

Applebees Oriental Chicken Salad
1310 calories
93 grams of fat


Blimpie Veggie Supreme (12”)
1,106 calories
56 grams of fat (33 grams saturated fat)
2,831 mg. Sodium

Quiznos Chicken Caesar Flatbread Salad
1,020 calories
69 grams fat
2,120 mg sodium 

Macaroni Grill​’s Seared Sea Scallops Salad
1,320 calories
91 g fat (25 g saturated)
2,860 mg sodium

Cheesecake Factory French Toast with Bacon2,494 calories
71 g saturated fat
3,542 mg sodium
182 g carbohydrates

Cheesecake Factory Grilled Chicken and Avocado Club
1,752 calories
28 g saturated fat
2,309 mg sodium
85 g carbs 
Cheesecake Factory Grilled Kid's Meal Pasta with Alfredo Sauce1,803 calories
86 g saturated fat
876 mg sodium
70 g carbohydrates

Chili's Quesadilla Explosion Salad
1,390 calories
89 grams fat
2,710 mg sodium

Cafe Rio Pork Salad
1,260 Calories

CPK Full Waldorf Salad with Blue Cheese Dressing
1,570 calories
25 grams of saturated fat
2,082 milligrams of sodium.
  
T.G.I. Fridays Pecan Crusted Chicken Salad
1,360 calories

T.G.I. Friday’s NY Strip & Shrimp
1,660 calories

Quizno’s Tuna Melt (large)
2,090 calories
175 grams of fat (31 g saturated fat, 2.5 g trans fats)
2,190 mg. sodium

IHOP Colorado Omelette 1,890 calories
47 g saturated fat
4,200 mg sodium
130 g carbohydrates

P.F. Changs Crispy Honey Shrimp
2,110 calories
70 g fat (10 g saturated)
1,815 mg sodium
290 g carbs

 Kinda Scary? YES. 

Just some food for thought...

 If only every restaurant posted their nutrition facts on the menu like Panera does...

Click HERE for some help with your salad choices. 

Are any of these nutrition facts surprising to you?

We Shop. We Eat.

If there is one thing that we Smith women know how to do it is shop. My mom is a shopping extraordinaire and the apples did not fall far from the tree. Today we ventured out to get our shop on. We started out at Nordstrom Rack.
I ventured over to women's active. Let's be honest...I'm just naturally drawn there. One of my sister's in-laws started cracking up as she walked by and said, "we would find you in the work out clothes." What can I say. I wear them all day. Every day. I should probably stop buying real clothes. I ended up with a fabulous black Nike hoodie, (three favorite things all in one...black clothing, Nike clothing, and hoodies.)

After The Rack we headed over to the delicious Panera, for lunch.

I wish there was one in UT. They list the calories of the items ON THE OVERHEAD MENU. I wanted to take a pic, but I thought that might be going to far. As you know I am obsessed with knowing nutrition facts, and this made me so dang happy.

I ordered a salad with chicken, fruit, and a fat free poppyseed dressing with some whole wheat bread on the side. It was quite tasty, and the menu listed this item as 300 calories total. I got the dressing on the side and only used about 1/3 of it, so I assume my salad was a bit less.

 

My darling sister and her lil' guy are always great sports when it comes to my picture snapping. 

  

 He will even play the game..."make the face you'd make if you were..."

  

I can't get enough of this little man. I really just love him. 

Do you like to know the nutrition facts of the foods you are eating? I think a lot of people feel better about not knowing...HOWEVER...I also think that people make better choices when they do know. Knowledge is power people.  

Sandwich On Golden Bread

Remember the time that I had a layover in PHX yesterday? I do. I was STARVING by the time I landed. I packed some almonds and a protein bar with me, but that didn't sound so great. That was about all I could muster up in the three minutes I had to get ready to head out the door. Usually I am a little more prepared for my traveling. You can read some tips for road trip preparedness HERE and HERE. 

I needed something substantial, and I searched the airport high and low. Finally I found a place that would make me a sandwich on whole wheat bread. It was pretty basic; turkey, iceburg lettuce, some tomato slices, and the mustard I added to it. 

Come to find out the bread must have been laced in gold. The sandwich cost me $11.

Now, I know I promised I'd quit with the blackberry photos...but I just needed a second opinion. Tell me that doesn't look like an $11 sandwich? Geez. It tasted fine and all, but I am pretty sure I could have made it better by about three million times at home. Oh yeah, that pickle on the side must have really upped the value too. I told Benita I was tempted to just throw in the towel and eat the $4 Cinnabon instead. I swear they must put scented crack in those things to waft in the air as you pass by. It smelled purely amazing.

Oh well...sometimes we go to lengths to eat healthy. Do you do what you can to try and find the healthy options or are you easily discouraged, using it as a reason to just get the Cinnabon? It is amazing how hunger can make us think crazy things sometimes, and can often cause us to throw out all our hard work. What situations do you find cause you to lose your willpower?

Getting Local and Keeping it Healthy - Station 22 Cafe

I have a new love. Not like in a...I'm cheating on The Pizza Factory kind of way, but in a I'm VERY surprised that I found another salad bar that competes kind of way.

Today's workout was just fab.
Worked out with the boot campers. 60 mins.
65 mins on the elliptical.
25 mins more lifting to finish off my weights workout.

A Saturday lunch outing on our cruisers (with the exception of one rollerblader) was in order again this week, so we rounded up a group of about 10 of us and headed on our way.

We decided to go to a new restaurant in Provo that I keep hearing about called Station 22 Cafe.

It is on Center Street in Provo which is a part of Provo I LOVE. Riding bikes downtown in Provo is the best, in case you were wondering. I feel like I'm in a movie or something.

The menu is lighter fare. We're talking sandwiches, soups, baked potatoes, and a KILLER salad bar. The salad bar is insanely fresh and full of everything you could ever want. I was instantly in love. Tell me this doesn't look AWESOME.

 

Spinach, chopped Romaine, quinoa (it's buried in there), broccoli, red and yellow bell peppers, cherub tomatoes, heirloom baby tomatoes, beets, cucumbers, peas, grapes, a few boiled egg whites, cottage cheese, sunflower seeds, and a few peanuts. With some ranch on the side for dipping. Guess how much their salad bar is? $4.50 Not a joke. I wouldn't joke about matters such as these. So much fresh goodness for under five bucks!?!? Take that 13 dollar salad bar!! Seriously it was awesome. Everyone was joking about how many veggies were piled on my plate, but we discussed how it would probably cost about the same if not MORE to go to the store and get all of the different veggies, chop them up, and have them as fresh and delicious as this salad was. I felt like it was a GREAT inexpensive meal. Don't tell me eating healthy is always more expensive. Not true. Think about it...probably about the same price as a combo meal at any fast food restaurant and about 700 times the nutritional value. Worth it.

Everyone else got a smattering of sandwiches and salads, and everyone seemed really pleased. I will most definitely be back. If you are close to the Provo area GO THERE. If you aren't, COME HERE, and then GO THERE.

The Station 22 Cafe is located at 22 W Center St. in Provo and is open from 11- 4 Monday through Saturday. If anyone wants me to accompany them to try it out I would be willing! ;) 

Any local Provo peeps that have visited Statiton 22 yet? Do you have any local favorite restaurants in your area? There are a LOT around here that I love! Do you feel like eating out and trying to eat healthy is more expensive or less expensive?

Ay-ay-ay-ay! What to eat at a Mexican restaraunt

Happy Cinco de Mayo! Holidays are so fun, right? I hope you are going to hit a piniata or eat a healthy whole wheat tortilla to celebrate! If this is how celebrating is done my tortilla eating would deem it Cinco de Mayo every day.

(This is blonde me on the beach in Mexico a few years ago...I don't recognize myself!)

We all know that Mexican food can be SCARY when it comes to calories and fat. Lots of cheese, sour cream, and deep friendness going on. For those of you who are going out to eat tonight at your favorite Mexican Restaurant, here are some tips to health-ify your Mexi meal choices that may help you out.

- Dodge the chips and salsa. I know. Everyone hates hearing this. BUT...for most people those bottomless bowls of chips and salsa are caloric disasters. It's near impossible to stop once you start, and it's really hard to determine how much you've actually eaten because they aren't very filling. Instead of diving right in to the bowl of chips ask to order your meals straightaway and bypass the bowl completely. If you MUST have some ask for a soft tortilla instead of the chips to dip into your salsa. It will fill your salsa craving with a LOT less calories. Once your tortilla is gone, move on. Portion control.

- Go soft not hard. If you are choosing a meal with a tortilla go for a soft shell not a hard one. Hard means deep fried, which means lots of extra fat and calories.

- Pick black beans over refried. Most refried beans at Mexican restaurants are made with lard. Straight up fat. Straight up gross. Sometimes they are prepped with cheese mixed into them and you don't even know it. Again...lots of hidden calories. Black beans are a better choice. They are low in fat, high in protein, and high in fiber. 

- Watch your sides. Smother everything in salsa. It's a low calorie option that has SO much flavor. Sour cream, guacamole, ranch, queso, and other dips can get real scary real fast.

- Choose corn or wheat tortillas over flour if possible. Corn tortillas are surprisingly the lowest in calories of all of the tortilla options.

Some dishes to avoid...Nachos, chimichangas, chalupas, taquitos, chile relleno, (all of which are deep-fried) and "double decker" burritos.

Better choices would be...Chicken fajitas, bean burritos, a grilled chicken or fish dish with peppers and onions (hold the cheese!), or a soft taco. Cheese can get scary with Mexican food REAL fast. Salads can be a good option if you know how to order. Don't just assume that because it's a salad it's healthy. Get your dressing on the side, and ask for low fat dressing options if they are available. Get your salad sans cheese and tortilla strips. Those are just added calories you can do without! Instead of your usual side of rice and beans ask for a side of veggies.

Some Mexican eateries may offer a lighter fare menu. Don't be afraid to ask!

What are your favorite ways to lighten up your mexican dishes? It is possible. Despite all the cheese! Do you have any fun Cinco de Mayo plans?? I will be training this evening, but I will be sure to sing Ricky Martin songs to all of my clients.

If you haven't entered my May Moving Music Mix Giveaway be sure to do it right now!! You have until Sunday May 8th at midnight!

Mmmmm...that sounds good. I think I'll have that.

I am a huge fan of breakfast. Duh. Oatmeal is my number one choice. I love it. I am also LOVING that so many fast food and breakfast eatery's are now offering oatmeal as a quick and easy on the go option. Starbucks, Jamba Juice, even McDonalds are jumping on board. I've wanted to do a review of which of these options are best for a while now, so coming across THIS VIDEO made me verrry happy. It's a good quick overview of which on-the-go oatmeal options are best, and how to choose wisely when ordering this yummy delight.

Although I'll continue to stick to my chocolate peanut butter oatmeal

 

or my peanut butter banana oatmeal

I still love these options for emergencies, road trips, or for those of you who otherwise wouldn't be able to get breakfast in.

Do you like oatmeal? I love it. It's cheap, filling and SUPER healthy. I especially love it in the winter when it warms me up! Have you tried any of the fast food oatmeal options? I haven't but I've actually heard a lot of good things about them. How do you eat your oatmeal? Chocolate PB combo and Banana PB combos are my fave...basically any combo that involves PB and a lot of cinnamon!

Eating Out: The Healthy Way

Eating out happens. It's a fun part of our social lives, and is something that is a part of life. It doesn't have to mean you over eat and go buck wild with caloric consumption. I love to eat out. A friend mine joked that most people fear death, heights, and spiders; and my biggest fear is restaurants that don't show their nutrition facts or offer a generous salad bar.
I have made a hobby out of finding what I finding great options to eat at whichever restaurant it is that we choose to eat at. I am a firm believer in the principle that you can eat out and still be healthy and even lose weight if that is what your goals are.
For some people a weekend indulgence is their favorite part of the week. That can be a great method to keeping your weeks healthy. For me, the feeling of having to "restart" the next day is unappealing. I don't like to feel like I'm going to have to run twenty miles every time I leave a restaurant. Here are some of the rules I follow...

With Italian food:
Choose a marinara sauce over a cream based alfredo or cheese sauce. Marinara's are tomato based, while anything cream based is going to be very high in fat or calories. Ask for whole wheat noodles or pizza crust if they're available. The thinner the crust the better. Choose to lighten the amount of cheese on your pizza, and blot the cheese you do get with a napkin. You'll slash the calories and fat by a lot. Also, remember that most italian restaurants have great grilled chicken or fish dishes. Pasta and pizza is not the only option.

If you're eating Mexican:
Watching your add-ons is a huge key here. Cheese, sour cream, guacamole, and ranch dressing are all calorie laden.  Lighten up on those options or leave them out all together. Instead go crazy with the salsa, and the veggies. Salsa is extremely low calorie, and has a ton of flavor. Choose soft shells over hard shells, and avoid fried dishes if possible. Skip the bottomless chip basket if you are counting calories. It's way too easy to overdo it.

If Chinese is your thing:
Try to avoid the fried dishes that are packed with calories and fat. Most dishes that are sweet and sour are not only fried, but coated in a calorie filled sauce. Instead look for dishes with the words Jum - poached, Kow - roasted, or Chu - broiled. These are lighter options and aren't deep fried. Ask for brown rice instead of white. Watch your portions. Most chinese restaurants serve family style which can be dangerous.

If you're going Japanese:
You actually have some of the better options here. Sashimi and Sushi rolls can both be fairly healthy. These rolls are full of protein and veggies and they are portion controlled. Don't get overly excited though...some of the rolls have trouble written all over them. Tempura and Tonkatsu rolls have been breaded and fried and are high in fat and calories. Also, anything that is "spicy" is going to be high in fat because it contains mayonnaise.

If you're going to a buffet:
Oh boy. Just be careful. Watch your portions. Avoid buttery covered foods that look harmless. Watch out for all of the pasta salads that are made with mayo. Go for the non-fried protein.

If you're going to a salad bar:
Read THIS post. It breaks down the salad bar basics.

If you're going for a "light" soup and sandwhich:
Choose whole wheat bread. Skip the mayo and fattening sauces. Load up on veggies and protein instead. Choose broth based soups instead of cream based soups.

If you HAVE to make a fast food run:
Ask for the nutrition facts. Make a smart decision. Use your head, not your stomach to decide.

If you are going for breakfast:
Opt for some oatmeal, or whole wheat options. Choose an egg white omelet. Ask for sugar free syrup. Skip the juice. Choose a kids meal for smaller portions.

Basically...just be aware! Do you love to eat out? I think it's fabulous. I love the experience. I love sitting and talking with friends, and a night on the town. What are your healthy eating out tips?

The Rio. Warning: This is scary stuff.

I love my nutrition facts.
I don't like to eat at restaurants where I'm clueless as to how things are being prepared, and what the stats are. Call me crazy...cause I probably am a little bit :)
One place that has been a thorn in my side with my clients and myself is, Utah's favorite, Cafe Rio. I had heard rumors of what was being thrown in that massive tin, but not exact numbers.
So, naturally, I was delighted/horrified when Benita showed me that Cafe Rio finally posted their nutrition facts online.

Brace yourselves.
Then click HERE, and scroll down to "nutritional information."

AGGGHHHH!!!!!

A 12 inch whole wheat tortilla 430 calories?!?!?! ARE YOU KIDDING ME? That should be your caloric intake for a whole meal...not for the side.
Add to that:
Black Beans: 140 calories
Rice: 130 calories
Pork: 120 calories for 2 oz...no way of knowing how much they are actually throwing on there.
Salsa Fresca: 20 calories
Guacamole: 50 calories
Sour Cream: 60 calories
Cotija Cheese: 30 calories
Tortilla Strips: 150 calories
Creamy Tomatillo Dressing: 130 calories

We end up with a salad 1,260 calories deep. OH MY GOSH. That is a lot.
So if you think that by getting a light "salad" you're doing yourself a favor. You aren't.
My suggestions to make this a better meal choice?
Strip your salad.
-Ditch the tortilla, guacamole, sour cream, cotija cheese, and tortilla strips all together. I promise you won't miss them.
- Load up on the Pico de Gallo. At only 5 calories a serving you can't go wrong. This stuff has a TON of flavor too so you won't need all that dressing.
-DRESSING ON THE SIDE. I've said it once, I'll say it again. DON'T drench your salad. You don't need that much dressing.

So if you keep the beans, rice, meat, pico de gallo, and use just a little of your dressing you're looking at a 400-450 calorie meal. MUCH better. MUCH.

OLE!

Order This

At

a few things should be noted about this place.
A - It's DELICIOUS
B - It's Dangerous (long waits + bread basket + entree + cheesecake = a plethora of calories)
C - It's menu resembles that of a small novel. (As if it wasn't hard enough to try and find something healthy to eat when your list of choices doesn't span 20 some pages.)

So, what's a famished calorie counter to do?
Let me just give you my two cents. Do with it what you will.

1. Avoid the bread bowl if possible. If you can't manage to wait. Limit yourself to one piece and go for the rye bread.

2. Avoid anything with the words "fried, crispy, creamy, cheesy, etc." you get the point.

3. Skip the appetizer and go straight for the main course. One order of six Avocado Egg Rolls has 1123 calories and 65 grams of fat. That rounds out to about 187 calories per roll. WOW!

4. Luckily there ARE options, and good ones too! The Cheesecake Factory has three "weight management" salads that they offer on the menu.

-The Spicy Chicken Salad has 490 calories, 14 grams of fat, 61 grams of carbs, and 33 grams of protein.
-The Pear and Endive Salad has 590 calories 25 grams of fat, 50 grams of carbs, and 23 grams of protein. If you take out the blue cheese on this salad you'll save about 86 calories taking it down to about 500.
-The California Salad has 560 calories, 28 grams of fat, 43 grams carbs, and 38 grams of protein. Again, I'd order it without the blue cheese taking it down to about 490 calories and lowering that fat content as well.

With all of these salads order the dressing on the side, and if they come with a lot of "extras" on top (nuts, cheese, chow mein noodles, guacamole, etc.) ask for those on the side so you can determine how many extra calories you're putting on top. This will save you calories as well.

STAY AWAY...here's some scary entree options you may want to STEER CLEAR of.
-Spicy Chicken Chipotle Pasta: 1750 calories
-Stuffed Chicken Tortillas: 1797 calories
-Old Fashioned Hamburger 958 calories
-Hawaiian Pizza 1444 calories
-Pasta Da Vinci 1524 calories (and a mere 80 grams of fat!)
-Miso Salman 1983 calories
...just to name a few.

5. Skip dessert, or share with a LOT of people.
many people see the "low carb" cheese cake option and think they are good to go. False.
One slice of low carb cheesecake has 610 calories 57 grams of fat! GOOO! I don't think that his helping any dieter out. You'd actually be better off just ordering a slice of thier normal cheesecake. FYI, one slice of the chocolate chip cookie dough cheesecake has 1080 calories and 71 grams of fat! And if you think you're doing better by getting the carrot cake...1560 calories and 84 grams of fat later...you're incorrect.

Just remember to be smart about your options. Cream/Cheese/Butter at a resturaunt mean loads of unwanted calories. Once you find those deliciously healthy options you'll be glad you're not throwing away loads of calories on one meal, and you're consistant healthy eating patterns will show!

WHAT should I order?

SO, you're going out to eat tonight.
Restaurant of choice?
California Pizza Kitchen.
You're stressing out because you have done SO well with your eating and your working out this week and you don't want to throw it all away just because its the weekend.
Breathe easy...

ORDER THIS:
a cup of Sedona Tortilla Soup
176 calories
5 grams of fat
22 grams of carbs
4 grams of protein

&

1/2 Field Greens Salad
(ask for fat free balsalmic dressing)
152 calories
8 grams of fat (this is from the nuts, so it's good fat!)
16 grams of carbs
2 grams of fiber
.5 grams of protein

This whole meal totals to about 330 calories. You can't beat that! The soup just so happens to be one of my FAVORITE things at CPK. Calorie counting, or not. It has such a good flavor. The salad is delicious with diced pears and candied walnuts, and you can't even tell the difference with the fat free balsalmic dressing. Skip the bread beforehand. It adds unnecessary calories, and let's be honest it's not THAT good.

Unless you're planning on sharing your dessert with the 6 other people at your table I say skip it. Go get yourself soome non-fat frozen yogurt instead. YUM!