A Lean Guide to Dining at Disney

Hello Everyone! Welcome again to A Fit Life! Last week I had the great pleasure of gallivanting to my favorite of places: Walt Disney World in Orlando, Florida. Armed with my dining plan, I thought it would be a smart idea to take record of some of the foods I ate while there, and share them with all of you. The point is to show you that just because you're on vacation, doesn't mean you have to throw your usual diet to the wind. As long as you have a good idea of what might be better for you in retrospect to everything else on the menu. Although Disney doesn't post any of their nutritional information, they will always have at least one thing on the menu that is vegetarian and/or low fat. You can even plan ahead and check out the menus of most of the sit-down restaurants on the Disney Parks website. Beyond that, it's a matter of scanning the menu for keywords.

When looking over the menu, look for potentially lean cuts of meat (fish, chicken and sirloin) that are grilled or seared. From there you can pretty much customize your sides. For example, if the Grilled Chicken comes with mashed potatoes, but another dish has grilled veggies ask to subsitute with the veggies instead of the mashed potatoes. Still feel like mashed potatoes? Ask if they can omit the butter. This will save you tons on fat and calories.

Foulton's Crab House: Downtown Disney

Chilled Seafood Trio

A sweet combination of Alaskan King Crab Legs, Florida Shrimp, and Blackened Scallops with Cocktail and Remoulade Sauce. Served on Ice. A wonderful way to start my Vacation! Loaded with Protein and Essential fats. I skipped the Remoulade and stuck with the cocktail sauce.

 Mama Rosa's Restaurant: Hollywood Studios

Spaghetti Fra Diavolo

Clams, Muscles, Calamari and Shrimp tossed with Spaghetti and a spicy marinara sauce.

Kouzzina by Cat Cora: Boardwalk Inn & Villas

Wood Grilled Flank Steak with fresh Saltsa and Roasted Potatoes

Great grilled steak. A nice lean cut of meat topped with a fresh herb "pesto". Below are roasted potatoes, onions & garlic.

Yak & Yeti: Animal Kingdom

Seared Miso Salmon

Delicious Fresh Salmon seared in a sweet miso sauce and topped with Sesame Seeds. Served with Stir Fry Vegetables. Traditionally, it comes with Coconut inffused Jasmine Rice. I noticed Brown Rice as a side dish, and substituted that instead.

On the Go? Don't Fret! Fast Food Options for those on the Run: Part 1

We've all been there. You head out to do some errands early in the morning, expecting to be home by lunch time. But lo-and-behold; the wait at the DMV was 40 minutes, your haircut took longer than normal, and you run into a buddy at the mall you haven't seen in ages. Suddenly it's 12:30 and your stomach is saying "Feed me, Seymour!". You're surrounded by fast food in the food court, but don't want to hamper all of the progress you've made. No Worries! Here are some sample items from a few country-wide Fast Food Chains

McDonalds
Southwest Salad w/ Grilled Chicken (no dressing): 360 cal
Caesar Salad w/ Grilled Chicken (no dressing): 220 cal
Side Salad: 20 cal
Fruit & Walnut Salad: 210 cal
Fruit & Yogurt Parfait: 160 cal
Apple Dippers w/ Carmel sauce: 100 cal
Low Fat Balsamic Vinaigrette: 40 cal
Low Fat Italian: 60 cal
Southwest Dressing: 100 cal


Taco Bell
Spicy Chicken Soft Taco: 170 cal
Pintos & Cheese: 60 cal
Fresco Grilled stead Taco: 160 cal
Mexican Rice: 110 cal


Wendy's
Small Chili: 220 cal
Apple Pecan Chicken Salad: 350 cal
Side Salad: 25 cal
Reduced Fat Ranch: 90 cal
Pomegranate Vinaigrette: 120 cal
Low Fat Honey Mustard: 100 cal
Fat Free French: 70 cal



KFC
Grilled Chicken Breast: 180 cal
Grilled Drumstick: 70 cal
Roasted Chicken BLT Salad w/o Dressing: 200 cal
Small Corn on the Cob: 70 cal
Green Beans: 50 cal
Mashed Potatoes, no gravy: 110 cal (140 with gravy)
Italian dressing: 45 cal
Fat Free Ranch: 35 cal

The Magic in Me

I'm always on the lookout for a great protein shake. With the workouts that I do, protein in a vital part of my diet. I've tried all kinds of brands and all different price-points.

So I tried my first shake on friday. First, I tried it with the recommended 8 oz of water. Personally, I found it to be a little too think and grity (please Note: I was using a shaker cup at the time, and not a blender). I wound up mixing it with about 20 oz of water for my tastes.

Once I found the right ratio, I was in HEAVEN. The best way I could describe it, was thinking of the richest, frothiest, chocolate shake I've ever had. Compared to other drinks I've had this, truly, was by far the best.

Since then, the only thing I've changed from my routine was replacing a meal a day with Shakeology (either breakfast or lunch depending on what I'm doing). It's only been a few days and I'm already noticing a difference. The very 1st thing I noticed was the boost in energy and better concentration. Even my co-workers noticed. (I actually had one of them mention "Hey, instead of ordering out for lunch, I want whatever Heather is on!") Another noticable difference has been some weight loss and my regularity. Frankly, this works better than Activia for me. If this is how things are going to be from here out, this is completely worth it ^_^

Reebok EasyToners Review

About a year or so ago, Sketchers decided to mass market these special shoes, designed to "...help burn more calories, tone muscles and more." I was interested I'll admit, except the design. They look like freakin' Moon Shoes! Eventually, Reebok developed a shoe of their own. One's that look like a normal pair of sneakers (at least from the sides). Oh, and...interesting commericals to boot*ie. Slightly objectifying, yes, but I forgave them. Heck, I even bought them.

I got my shoes about 3 or 4 months ago. When I first tried them on the first thing I noticed was how tall I felt with them on (which for me, is a good thing, being the shorty I am). Besides the height, they put sort of a "spring" in my step.

The first full day that I wore them, I found that my feet kept falling asleep. Whether I was just sitting at my desk, or walking around. My first reaction to that was "Wow, if this is how it's going to be from here out, I'm going to have to return these." But I stuck it out, and gave it the benefit of the doubt. After the first few days, this was no longer an issue.

Personally, I love my shoes. Since then, I wear them quite frequently, although not everyday. They're very comfortable, so I'm able to wear them for long periods of time. These were actually my primary sneaker when I went on vacation to Walt Disney World. I'll go ahead and admit that this spring/summer I haven't been sticking to my normal workout routine, but with the shoes, I've been able to maintain most of the definition in my calfs and my ahem, rear has been looking a little more lifted regardless; which frankly, I was not only surprised, but pretty happy as well.

One thing to keep in mind if you decide to purchase these shoes, is size. They pretty much run true to size. I have wide feet, so in the standard style I wear a 1/2 size larger (size 9) to make up for the difference. HOWEVER, the styles with all-leather uppers run a little wider; so I was able to wear them in my normal 8 1/2.

Does anyone else want to share their experience with these shoes? We want to hear the good and the bad, so please feel free to leave your comments!

A Labor of Love: Good Eats for your Labor Day Weekend!

Labor Day has always been seen as Summer's last big "HURRAH" when it comes to parties. The kids are back in school, the seasons begin to change, and we come to realize that the year is already 3/4 through. Usually, we celebrate with beer, burgers, baked beans, creamy pasta salads, and LOTS of snacks; leaving those of us who are trying to watch what we eat up the creek without a paddle. But Fear Not, my Friends! I've got some recipies to help create a healthier, happier, party-goer!

Turkey Burgers

1/2 lb lean ground turkey
1/8 tsp cumin
1/2 tsp onion powder
1 dash pepper
4 1/2 tsps or 1 packet dijon mustard
1 dash salt
1 tbsp worschestchire
1/4 tsp garlic, minced

Directions
1.Add all ingredients to a large bowl.
2.Mix well with hands or plastic spoon.
3.Create 2 patties or 4 smaller patties.
4.Cook on grill or in skillet with a little extra virgin olive oil.
5.Serve with or without a low calorie bun.


Tabbouleh

Ingredients
1 cup bulgur
2 cups boiling water
3 tablespoons lemon juice
2 tablespoons olive oil
2 tablespoons sliced green onions (tops only)
1 tablespoon minced fresh parsley
1 teaspoon salt
1 teaspoon minced fresh mint leaves
1 medium tomato, seeded and diced

Directions
1.Place bulgur in a bowl; stir in water. Cover and let stand for 30 minutes or until liquid is absorbed. Drain and squeeze dry.
2.Stir in the lemon juice, oil, onions, parsley, salt and mint. Cover and refrigerate for 1 hour.
3.Just before serving, stir in tomato.


Guacamole

1/4 small onion
1/4 cup cilantro
1 cup sliced avocado
1 lime yields lime juice
1/2 small whole tomato
1/2 jalapeno pepper

Directions
1.Finely chop avocado, tomato, fresh jalapeno, onion and cilantro.
2.Add chopped ingredients to a bowl, together with juice of 1 lime then mix and mash together (mashing is optional. sometimes I like it chunky ^_^).
3.Add salt and pepper to taste.
4.Note: add more jalapeno if you like it spicier. Awesome on an Open Faced Turkey Burger!!


Mexican Bean and Rice Salad

Ingredients
2 cups cooked brown rice
1 (15 ounce) can kidney beans, rinsed and drained
1 (15 ounce) can black beans, rinsed and drained
1/2 cups frozen corn, thawed
1 small onion, diced
1 green bell pepper, diced
2 jalapeno peppers, seeded and diced
1 lime, zested and juiced
1/4 cup chopped cilantro leaves
1 teaspoon minced garlic
1 1/2 teaspoons ground cumin salt to taste

Directions
1.In a large salad bowl, combine the brown rice, kidney beans, black beans, corn, onion, green pepper, jalapeno peppers, lime zest and juice, cilantro, garlic, and cumin.
2.Lightly toss all ingredients to mix well, and sprinkle with salt to taste.
3.Refrigerate salad for 1 hour, toss again, and serve.

The Skinny on Your "Skinny Genes"

Another week, another blog! If you're looking to loose weight this spring, I Applaud You! It can truly turn out to be a Life Changing Decision! It's not just to loose weight for now, but to maintain a healthier lifestyle. But if you have a lot to loose, don't fret. It may seem impossible, but there's hope. More than half of the effort, actually lies in your brain; not the physical activities.

Today I'll be sticking with the general ideas behind your metabolism. I don't think you need to be told that you need to be eating the right foods in order to loose weight. We all know that. Though we don't always like to hear it, sometimes we need to be reminded. But do you know how often or how much? How does 5-6 times a day sound? 3 Regular meals and at least 2 snacks. These smaller meals should be spaced about 2.5-3 hours apart. And especially if you're looking to loose weight, general rule of thumb is not to eat 3 hours prior to when you believe you will be going to bed. For example, if you're used to going to bed at 10, then you shouldn't eat after 7pm.

If you're asking "Wow, that sounds like a lot. Are you sure?" YES. Your body needs food to fuel itself; to keep going. After about 3 hours, if you don't fuel yourself, you brain goes into "survival mode". It thinks you're starving. As a protection mechanism, your body will begin to store fat. Your body needs some fat in order to stay alive. But if your eating within those 2.5-3 hours, you body will know it's fuel and burn those calories, instead of storing them as additional fat. This is how we keep our metabolism going throughout the day. But keep in mind, that although you need to be eating often, it doesn't mean overeating. (I'll touch on this in a later blog)

So, now that you have a better idea of how metabolism works, how do you increase it? How can you make your body burn more calories? Building Muscle. Muscle takes a lot of energy to maintain, so the more you have, the more you burn. This might sound a bit intimidating (particularly for women), but if you read my last blog you should have a good understanding. And for those of you who haven't read it yet, now's a good time to keep scrolling :)

The Myths Behind Building Muscle & "Bulking Up"

Welcome, again to A Fit Life Blog! It's been a great first week, and I've been learning so much about this business. Meeting some fabulous people & getting great advice. This past year, I've found myself being something of a sponge. Sopping up any information I can get! Lately I've been hearing a lot of women saying "I don't wanna lift heavy weights! I don't wanna Bulk Up. I don't wanna look like one of those crazy looking bodybuilders" I'm looking to change that "Don't Wanna" to "I GOTTA". So, let's start with the basics... Men and Women are (get this...)DIFFERENT.

Genetically, women are almost incapable of creating these "big bulky" muscles that so many are worried about creating while lifting heavy weights. Now, I say "Almost" because it isn't impossible for women to be able to build large muscle mass. But the simple truth is, your average woman will NOT.

For illustrative purposes, let's take the P90X infomercials as an example. They love to show other peoples results, as one of their clinchers. And these are REAL results. No tricky camera angles, no special lighting. These are people doing their own interviews, in their own homes. The biggest difference? All of the men built bigger biceps, shoulders, legs, the whole bit. All of the women became leaner, smaller, more toned; and didn't create "bulk".

If anything, it's Fat that makes you look "bulky". It takes up a lot of space. Muscle is what helps burn that fat. The more muscle you have, the more calories you burn. The more calories you burn, the more body fat you loose, which means a higher Metabolism. The body fat you loose creates that nice, lean, cut look. Why would you NOT want to burn more calories?

Women lack a little something called Testosterone. This is a vital piece of the bodybuilding puzzle. Female bodybuilders are something of a "different breed". They need to live, breath, and bleed their regiment. And some of those that do it for competition, have to go to the extent of taking certain supplements and/or horomones (like Steroids and Testosterone) in order to create and maintain their physique.

But if your still worried about creating muscle mass that's "too big", do yourself a favor, and at least give it a try. You don't have to do an insane amount of reps either. 10-12 reps at the most & when you feel like you can't do any more. The nice part about lifting weights is that when you get to a point where "Ok. I love my shoulders. I don't want them to get any bigger." Then that's the weight you stay at. If you stay at the weight that you've worked up to, you create your own natural plateau. You can still make gains in other areas if you like, and go heavier. But if you simply want to maintain, then stay at that weight. And don't expect me to tell you what weight that is, because "heavy" is different for everyone.