Best Food at Panera Bread

You have plenty of healthy choices at Panera Bread, you just need to know which ones you should choose and which ones you should pass up.

Here’s a couple of healthier items that you may want to consider the next time you choose to eat out.

Tuna Salad on Honey Wheat – Full

If you are looking for a yummy sandwich without all the guilt, this is it!

Calories: 470

Total Fat: 16 g

Protein: 19 g

Sodium: 980 mg

Carbohydrates: 65 g

Fiber: 5 g

Smoked Turkey Breast on Country – Full

You can have a whole sandwich for 420 calories (unlike others, where you would have to order a half sized to get this amount of calories). You may want to consider the half sized, just because of the amount of sodium in this. Overall though, it’s one of the better items on the menu.

Calories: 420

Total Fat: 3 g

Protein: 33 g

Sodium: 1650 mg

Carbohydrates: 66 g

Fiber: 3 g

Full Strawberry Poppyseed & Chicken Salad – Full

Calories: 340

Total Fat: 13 g

Protein: 29 g

Sodium: 360 mg

Carbohydrates: 34 g

Fiber: 6 g

Worst Food at Panera Bread

Ok, I was actually pretty impressed with Panera Bread’s food, overall, but it still has some food on the menu that I would suggest skipping if you are trying to pick out a healthy meal or watching the amount of calories you are consuming.

Most Calories: Full Italian Combo on Ciabatta

Yikes! How can one sandwich have so many calories? This sandwich has different meats on it, cheese, and a “special sauce” that contributes to the amount of calories in this one sandwich.

Calories: 980

Total Fat: 41 g

Protein: 58 g

Sodium: 2620 mg

Carbohydrates: 95 g

Fiber: 5 g

Most Fat: Signature Mac and Cheese – Large

When Oprah Winfrey said that she gained almost 30 pounds of fat when she went on a Mac and Cheese “diet”, I am not surprised this one meal could cause so much damage. Oh, this meal also came in as a “tie” for the Most Calories as well.

Calories: 980

Total Fat: 61 g

Protein: 33 g

Sodium: 2030 mg

Carbohydrates: 75 g

Fiber: 3 g

Most Sodium: Full Bacon Turkey Bravo® on XL Tomato Basil

How can such a healthy sounding sandwich be full of an unhealthy amount of sodium? If you haven’t already guessed it, you can thank the bacon and turkey for the amount of sodium in this meal.

Calories: 800

Total Fat: 29 g

Protein: 52 g

Sodium: 2800 mg

Carbohydrates: 83 g

Fiber: 4 g

Most Deceptive: Pumpkin Muffin

Pumpkins are really healthy. Muffins can be healthy, if made to be healthy. Unfortunately, this muffin may sound healthy, but it’s packed with an entire meal’s worth of calories, yet it feels more like a light snack once you are done eating it. This can easily lead to trouble and over eating since you will probably continue to eat more since you haven’t yet satisfied your hunger.

Calories: 580

Total Fat: 22 g

Protein: 7 g

Sodium: 470 mg

Carbohydrates: 89 g

Fiber: 2 g

If you are trying to eat healthy, I suggest you stay away from obvious high calorie, high fat and high sugar treats like their brownies, cinnamon roll, and scones.

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Your Body Needs Fat

A lot of people don’t realize that your body needs fats and oils, and if you pick the right type, it can be extremely beneficial for your health.

Your body needs fat! Good fat helps to protect and hold your organs in place, such as the heart, kidneys, and liver. Fat helps insulate and regulate body heat, helps your brain function properly, and initiates a hormone called cholecystokinin (CCK), which contributes to satiety (helps you feel full).

Now that you know how much your body needs fat, let’s pick the right kind of fats and oils, and learn which ones to avoid.

Healthy Fats and Oils

It’s important that you choose the right kind of fats and oils, since not all of them are created equal. Here’s a list of healthy fats and oils that you should consider using:

•Coconut Oil – This is one of the only oil that I recommend to use for cooking. Coconut oil is full of Lauric acid and has a high heat tolerance, unlike other oils. Just make sure you get Coconut oil that isn’t refined, bleached, and deodorized (RBD).

•Avocado – This is full of Oleic acid (just like Olive and Macadamia Nut oil), vitamin E, monounsaturated fats, and glutathione, which are all good for your heart. Avocados are also high in beta-sitosterol, which has been shown to lower bad cholesterol levels.

•Extra Virgin Olive Oil – Olive oil is very healthy for you, and studies prove this! What a lot of healthy guru’s don’t seem to mention that you shouldn’t cook with Olive oil! When you heat olive oil, it is very susceptible to oxidative damage, and that’s because the oleic acid in it creates an imbalance on a cellular level that can be very harmful to you, including the increased risk of heart disease and some cancers.

So remember, use Olive oil, just don’t heat it up! Try blending it with spices to make a healthy salad dressing or dip it in a slice of fresh whole wheat baguette!

•Rice Bran Oil – Full of Vitamin E and shown in studies to help reduce bad cholesterol levels.

•Ghee – This is clarified butter, which means that is basically butter with the milk solids removed. Ghee has been used for thousands of years  and known for it’s medicinal benefits and more recently, it’s known for being lactose free. One of the amazing benefits of ghee is that it has a high heat tolerance, similar to Coconut oil! Ghee has healthy fats in it and has been shown in studies to contain anti-cancer and anti-viral properties.

•Macadamia Nut Oil – This oil is becoming increasingly popular and recent studies are showing that this oil just might be healthier than Olive oil when it comes to health Omega-3 fats and Oleic acid, which can raise HDL (good cholesterol) levels. Just like Olive oil, this oil shouldn’t be used for cooking due to the abundance of Oleic acid. Make sure you get pure macadamia nut oil that isn’t refined or processed.

•Omega 3 – This essential fatty acid has been proven to protect against cardiovascular disease, cancer, arthritis, and other diseases. You will find this heart healthy fat in foods like Salmon and Flax seeds.

•Flaxseed Oil – This oil is one of the best sources of the essential fatty acid, Omega-3, which has been proven to be extremely healthy for your body. See “Omega-3″ listed above.

•Nuts and Seeds – Almonds, Almond Butter, Pecans, Walnuts, Sesame seeds,cashews, Flax seeds (see Flax seed oil), Brazil nuts, Hazelnuts, Sunflower seeds, Pistachio nuts, and Macadamia nuts (see Macadamia nut oil) are all extremely healthy forms of fat. They have numerous health benefits, including weight loss, heart healthy benefits, lowers bad cholesterol levels, high in fiber, and even support prostate health. Wowza!

Yes, these nuts and seeds are extremely healthy and loaded with nutrition and benefits, but they are still high in calories. Just remember to eat in moderation if you are trying to lose weight.

Unhealthy Fats and Oils

These oils that are on the “unhealthy list” might come to you as a shock. My intention is to educate you on what fats and oils are really healthy for you, and which ones aren’t. Of course, some of these oils are only marketed as healthy. Don’t always believe what marketers tell you…

All of the following oils become easily oxidized (or rancid) when exposed to heat. The heating process turns the oil into trans-fatty acids, which results in chronic diseases such as heart disease and even cancer.

•Vegetable/Canola Oil – These oils are very processed, and was developed through hybridization of rapeseed. Canola oil (which means “Canadian oil, low acid”) contains erucic acid, hemagglutinins and toxic cyanide-containing glycocides. These substances have been shown to cause nervous disorders, weakened immune system, and even mad cow disease. Let’s just say that I stay away from Vegetable and Canola oil with a ten foot pole.

•Soybean Oil – Soybeans have Omega-6 in them…too much, in fact. It’s ideal to have a diet with a 1:1 ration of Omega-3 and Omega-6 fats. Most of us are getting way to much Omega-6 fats and not enough Omega-3′s, which has negative results on our health.

•Margarine, Shortening, and Lard – Did you know that margarine, for example, was invented by a chemist in 1813 in hopes to create a healthier butter substitute? It’s popularity skyrocketed when people found out that it was “naturally” cholesterol free. However, many years later, we realized that the trans-fats that are in margarine are actually worse for you than butter ever was.

I suggest that you just skip all of the “made in the laboratory” ingredients.

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

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I’ve listed some some easy ways you can naturally treat your dry skin, and if you have cracked or dry skin…please act sooner rather than later.

Lather up

Dry skin can be easily relieved by lotion or aloe vera gel (known fact, right? Read on…).

Lotion is an immediate relief to dry skin, but it doesn’t necessarily resolve the underlying issue. It’s important to find a lotion that is all natural and paraben-free. The only way to know if your lotion of choice is really safe is to read the labels.

Stay Hydrated

A sign of dehydration is dry skin, so be sure to drink plenty of water every day.  Avoid sugary or caffeinated drinks, since these types of drinks don’t quench your thirst since they cause you to become dehydration.

Get more Fat

Yeah, you read that correctly. One of the reasons why you might be having dry skin is because you aren’t consuming enough healthy fat. One way you can do this is by eating foods that are high in Omega 3, such as Salmon, flaxseed, walnuts, and even coconut oil.

Humidifier

The lack of humidity, especially common in the Winter months, is definitely a cause for dry and itchy skin. I suggest that you have a humidifier in your bedroom to allow your skin to get moisturized throughout the night.

Now that you know how to take care of your dry skin, you can enjoy your healthy and hydrated Skin – all year long!

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A lot of people wonder why I am even trying to be healthier.  People will actually wonder why I am making a conscious effort to change some bad eating habits of mine. Hey, I am not perfect with my eating and exercising habits.  I am not claiming to be perfect, but I DO want to try my hardest to improve my overall Health.  My question to those who question my motives is “Why not?” There really isn’t anything to lose by improving your health, except for maybe a couple of things you just don’t want anyways.

“Living a healthy lifestyle will only deprive you of poor health, lethargy, and fat.”

-Jill Johnson

I want to be deprived of Poor Health, Lethargy, and excess Fat!

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

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Marketing campaigns know that we are all trying to be healthier, and they are doing everything they can to sell you their product in an angle that makes you think their product makes the cut. They aren’t trying to make their products healthier. What does this all boil down to? The companies just want to make money, and the only way to make money is if you buy their product –whether it’s good for you or not.

Read the labels and ingredients and start learning how to understand what they really mean. It’s almost guaranteed that if something it marketed as “Fat Free” or “Sugar Free”, they are using dangerous replacements which usually end up being worse for you than the actual fat or sugar.

Most people still buy into this marketing scam – don’t let it be you.

2) You don’t get enough sleep

Sleep is underrated – by far. You should get the recommended 8 hours each night, and you will notice some very positive effects from this. Your body will feel rested and better through out the day. You will be more likely to exercise (you have the energy to make it happen), and you have a better chance of overcoming any junk food cravings you may have during the day. When you are more tired, you are more likely to “give in” to temptations. A lack of sleep negatively effects your immune system, which can make you sick. When you are sick, the chances of you keeping up (or wanting to) your work out routine is unlikely. You should consider sleep as being mandatory.

3) You like to try new “Diets”

I have already said in previous posts why I don’t like to “Diet”, but I will briefly say it again here. “Diets” tend to be short term! Make your healthy eating habits a Life style change, and you will see lasting results, which is what you want anyways? No one wants to just gain it all back again and again…so don’t! Lose it and keep it off for good.

4) You think having the occasional treat doesn’t really add up

This one almost makes me laugh, but it’s a reality check for most of us. Just one Oreo cookie is about 60 calories.

And let’s be honest…who only has one Oreo cookie? In my not-so-healthy days, I remember easily eating 10 Oreo cookies (or more), which is half of my daily calorie count. What’s worst is that I find myself still craving more cookies, and I am still hungry!

Check the calories. If your little treat is high in calories and you won’t be able to stop at just one, move on. Find something that will satisfy your hunger. A great alternative is finding a Fruit or veggie that you love and won’t resent when it becomes snack time.

5) You think you are “Naturally this Big” or “Big Boned”

That’s what happened to me too. I thought I was naturally a size 10 or 12. According to all the “medical” and “scientific” charts out there that tell you what your healthy weight range is for your age and height, I was supposed to be around 170 pounds. I don’t know who made up that bull, but if I were 170 pounds, I would not be close to healthy unless I was some body builder. As we all know, most of us aren’t body builders, so I consider those little “healthy weight charts” a piece of trash.

Once I started to get my act together and start taking my health more seriously, and listening to my body’s needs, I got down to 130 pounds and fit nicely into my size 2 jeans. Find your true healthy weight.

6) You think Skinny people don’t need to exercise

This one gets me every time. I hate how I will mention that I went to the gym and someone has to make the statement “You’re skinny, you don’t need to go to the gym”. Yes, someone really did say that to me, and No, I did not listen to them!

Just because you are Skinny, doesn’t mean you are privileged and somehow don’t need to exercise. I don’t care what size you are – Skinny or Overweight, you can benefit from exercising on a regular basis, and quite frankly, your body needs it.

For those who think Skinny people don’t need to exercise: How do you think thin people got to be thin in the first place? The answer is that the thin people exercise and eat healthy regularly. I didn’t become a size 2 by accident and neither did they.

7) You are (still!) skipping Breakfast

Ok, so this one I still don’t get. We have all been told how Breakfast is one of the most important meals of the day, and people are still skipping it! It may be for many reasons. You are “too busy”. Not a good enough excuse people! I wake up at 4:00 AM to go work out, make a healthy breakfast and lunch, work for 8 hours or more, make dinner, clean up, work some more, etc.

We all live a crazy and busy schedule. That’s life, and I get that. But there just isn’t an excuse anymore for skipping breakfast.

Be sure to eat something healthy – anything with processed sugar should be completely avoided.

8) You think you will reach your Goal Weight in 30 days or less

Guess what? You didn’t gain your weight overnight, and you won’t lose it all overnight either! Just because you aren’t seeing huge results your first month, doesn’t mean you should give up and say exercising and eating healthy doesn’t work. Just like you were consistently unhealthy and gained weight, you now need to work on consistently being healthy and exercising.

You will eventually lose the weight, and before you know it, you will be able to fit back into those skinny jeans!

9) You drink Energy Drinks and Sodas that are “0 Calorie” and think it’s a Healthy choice

Zero calories do not mean that the drink is Healthy. Energy Drinks and Sodas with Zero calories are another marketing tool to make these drinks seem “healthier” or “not as bad” for you. Reality is this: Energy Drinks and Sodas have zero nutrition, and there is absolutely nothing good in there for you. Nothing! Doesn’t matter if it has 300 or no calories, it’s just not good for you, regardless of the number of calories it says on the back. Your best bet is to just drink water.

10) You keep saying you are “Fat”

The way you feel about yourself plays a huge role in whether or not you will succeed with your weight loss and overall health goals. Ever heard of the popular Movie “The Secret”? Well, the Law of Attraction is real. Your mind is very advanced and sophisticated, and if you keep telling yourself that you are “fat” and “overweight”, then your brain keeps telling you to do things that will keep you in that state of being.

Start thinking “healthy” and “thin”, and your brain will start programming your thoughts and actions to lead you to a lifestyle that will help you become healthier.

It’s not all about wishful thinking, because action is involved. You need to do your part. Bottom line: Believe you will succeed and continue to exercise and eat healthy. Know that you will get there!

Good luck with your Health goals!

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

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Nutrition and Health Benefits

The American Heart Association recommends at least 2 servings of fish per week. Now, I know why… This fish is packed with a lot of healthy and beneficial nutrients! Salmon is not only low in calories, but it is also a great source of  important and healthy Omega-3 fatty acids (helps with the immune system,circulatory systems, and helps prevent unwanted inflammation) , B6,  B12, Niacin (processes fats in the body and lowers cholesterol), tryptophan (an amino acid which helps reduce headaches and even help stop cravings for unecessary amounts of carbohydrates and sweets),  Selenium, High in Vitamin D (an entire day’s worth!), Magnesium, and of course…protein!

Wild or Farmed Salmon?

Many don’t even bother to ask this question or understand the difference between the two, so I have to bring this up! Defintely go for the Wild Salmon. Farmed Salmon has been tested with much higher (up to 10 times the amount compared to Wild Salmon) amounts of toxins, including dioxin, toxaphen, dieldrin, polybrominated diphenyl ethers (PBDEs) and polychlorinated biphenyls (PCB’s). These toxins are found to increase the risk of all cancers, diabetes, cardiovascular disease, and can even surpress your immune system – just to name a few things. To keep it short and simple; you don’t want these toxins in your body, and if it is Farmed Salmon, the dangers outweigh the benefits and it is best to avoid them.

Food Preparation

You can buy Salmon in many different ways; fresh, frozen, canned, and raw (sushi). This is great because that means there are many ways to prepare this wonderful and healthy fish without ever getting bored!

Fresh Salmon is great as long as you are planning on preparing your meal same day, or at least in the next short while (usually there will be a “best before” date on the package). Frozen Salmon is convenient if you want to buy Salmon in bulk, without having to deal with your fish going bad. Both Fresh and Frozen salmon can be baked, steamed, and the Fresh can also be grilled.  Canned is not necessarily my first choice, but if you want it, I personally recommend choosing the canned Salmon with the bones and skin included, which gives you a higher amount of Calcium in it- perfect for Salmon sandwiches which can replace your Tuna sandwiches. Salmon Sushi rolls is another great way to enjoy Salmon! When I first tried raw Salmon, I was nervous that it might taste “fishy”, but if you go to a reputable Sushi Restraunt, it shouldn’t taste “fishy” at all, and you will enjoy it if you already enjoy sushi.

Serving: 4 oz

Calories: 261 (plain, nothing added)

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

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Do crunches really make you have a flat stomach? Well, it depends.

Let’s be Honest…

If you have a lot of excess fat in your stomach area, I would say no, and I don’t recommend doing crunches- at least not just yet. What happens when you do crunches is that your stomach muscles get bigger. Think back to those guys at the gym who do weight training. Are they getting bigger or smaller in the area that they are working out and lifting muscles for? Same works with your stomach, so with those stomach muscles getting bigger, your stomach tends to stick out more.

The good news is…

So how do you get the excess fat away so you can see your sexy abs that you know are there somewhere? Cardiovascular exercise. Do cardio on a regular basis, such as running, swimming, elliptical, stairs, yoga, kick boxing, dancing, etc. Cardio is going to burn calories, get your heart pumping, and your body sweating. Even if you aren’t feeling the burn in your abs, that doesn’t mean that you won’t be losing fat around your middle. And no, this won’t happen overnight. It is something you will need to do on a regular basis, not just a one time thing.

Fat covers your muscle’s definition, so without the excess fat, muscle definition will come easier. For those who already don’t have a lot of fat in the middle area, crunches might just be a good thing for you to see some more definition and muscle tone in that area.

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

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Here is the conversation (not quite word for word, but pretty close) that Daniel has between his now much heavier friend David from Season 6:

Daniel “So what’s going on with you, where’s your head at like weight loss wise?”

David: “I have other things going on that are more important to me right now.  i’m overweight, yeah, i’m a big guy”

Daniel: Not a priority?

David: Not right now. I don’t feel the unhealthy. Ya know, I don’t feel it. You know, when it does, when that changes, then I’ll start losing it”

(Daniel’s Comments for a little bit, then David Continues…)

David: I know I can do it, I just gotta make that decision to do it.

Daniel: What do you think keeps you from making it now?

David: I’m just taking some time to relax and working every day. You know, I’ll lose it eventually.

Is it possible to actually be so extremely lazy/tired/unintelligent that you would rather choose to die rather than live?

That’s exactly what Season 6 contestant David is doing. How is his own life not a priority to him right now? Is eating healthy and working out so terrible that you would rather just deny your current situation and decide you would rather be 6 feet under rather than walking among the living? Really? Your job isn’t more important, and the fact that he says he doesn’t “feel the unhealthy” is an absolute lie. Every day he looks in the mirror is a reminder of how he is killing himself with choices he made – with each meal and with each day that goes by that he doesn’t chose to exercise.

He said it  himself, folks. “I just gotta make that decision”. Yes, he is making the CHOICE to be the way he is.  Sad, but we all have a Choice of whether or not we are going to be healthy or not.

You can tell David tried to lose weight on the Biggest Loser Season 6 because he is “supposed to” or because “I’m fat” or perhaps because of the prize. He needs to realize that he needs to lose weight because he NEEDS to if he wants to live. Again, it’s a Choice. Nobody is force feeding him or chaining him down so he can’t find a gym.

I choose to live. You?

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

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