Healthy Alternatives to Eating Out

Many Americans have to eat on the go, which means eating out often. But eating out doesn't mean we have to break our healthy diets. In fact many restaurants these days are trying harder to offer healthy alternatives to high calorie and high fat meals. Here is a list of some of these restaurants that offer healthy alternatives. 

• Subway

• Many of their sandwiches are under 300 calories and they offer healthy sides such as raisins and apples. Stay away from fatty meats and heavy sauces.  
  

• Noodles & Company

They offer whole wheat pastas and menu items for those who are watching their carbohydrates, calories, and sodium intake. They also have tasty salads and an array of vegetables you can add to any dish.  

• P.F. Changs

• They offer whole wheat rice and fresh veggies. They also cook with soybean oil and offer all natural chicken and Alaskan salmon.  

 
 
  

• Jason's Deli

• Their Mediterranean wrap and turkey wraps are good meals for under 400 calories and they have fresh fruit available along with great salads.   
  

 
 
 
 

• McDonalds

• That's right McDonalds is actually one of the healthiest fast food restaurants. They offer low-fat milk and apples as a substitute to french fries and soda.  

• Einstein Bros. Bagels

• They offer a great alternative to greasy, high calorie breakfasts with multi-grain bagels and hummus. They also have tasty side salad for lunch. 

 
 
 
 
 

• Wendy's 

• They have great alternatives to fatty food such as mandarin oranges, plain baked potatoes, and side salads. 

 
 
 
 

• Applebees

• They have partnered with weight watchers to offer great meals with low calories. 
  

Healthy Recipe of the Week

Wondering what to make for dinner tonight? Try this recipe that is both tasty and healthy.

Soft Chicken Tacos

Ingredients

• 1  teaspoon  chili powder
• 1/2  teaspoon  salt
• 1/2  teaspoon  ground cumin
• 1/2  teaspoon  freshly ground black pepper
• 1  pound  skinless, boneless chicken thighs
• Cooking spray
• 12  (6-inch) white corn tortillas
• 1 1/2  cups  thinly sliced green cabbage
• 1/4  cup  (1 ounce) shredded reduced-fat Monterey Jack cheese (such as Tillamook)
• Low-fat sour cream (optional)

Instructions

Prepare grill.

Combine first 4 ingredients in a small bowl; rub spice mixture over chicken.

Place chicken on grill rack coated with cooking spray; grill 10 minutes on each side or until done. Let stand 5 minutes; chop.

Heat tortillas according to package directions. Divide chicken evenly among tortillas; top each tortilla with 2 tablespoons cabbage and 1 teaspoon cheese. Serve with sour cream, if desired.

Nutritional Information

Calories:              329 (34% from fat)

Fat:                       12.5g (sat 3.5g,mono 3.5g,poly 2.9g)

Protein:                27.4g

Carbohydrate:     29.4g

Fiber:                   3.9g

Cholesterol:         86mg

Iron:                       1.5mg

Sodium:                466mg

Calcium:               109mg

 

This recipe makes 4 servings. A serving size is 3 tacos.

This recipe can be found at MyRecipes.com.

Healthy Sleep

We had a great showing for the Brown Bag on Healthy Sleep. Since there a lot of people suffer from sleep problems, I thought  I would post some information that was presented. 

Here are 10 Tips for Better Sleep from the MayoClinic:

1. Go to bed and get up at about the same time everyday.

2.  Don't eat or drink large amounts before   bedtime.

3.  Avoid nicotine, caffeine, and alcohol in the evening.

4.  Exercise regularly.

5.  Make your bedroom cool, quiet, dark and comfortable.

6.  Sleep primarily at night.

7.  Choose a comfortable mattress and pillow.

8.  Start a relaxing bedtime routine.

9.  Go to bed when you're tired and turn out the lights.

10. Use sleeping pills only as a last resort.  

For more general information about sleep disorders, The National Sleep Foundation, and WebMD have great information and resources.