Healthy fast food?


The "Lean in 2013" Team

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Healthy Fast Food: Fact or Fiction?

Sounds too good to be true, right? Fast food that is healthy?

Fast food has a reputation for being high in trans fat, saturated fat, sodium, and calories, while having next to no healthy ingredients. For example, one loaded hamburger, fries, and pie contain more saturated fat than you should eat in two days. 

However, things are changing. The past few years have seen many fast-food restaurants make a concerted effort to improve their menus. As a result, many restaurants now offer low-fat options and fresh ingredients. Choose wisely and you no longer have to sacrifice a healthy meal for the sake of convenience.

But to do this, you must be an informed customer, resist menu temptations, and make healthy choices when it comes to fast food. Finding a nutritious, cheap, convenient meal may be a challenge, but it can be done. 


...of menu lingo. Steer clear of meals labeled fried, breaded, basted, creamy, crispy, batter-dipped, au gratin, scalloped, or Alfredo. These dishes are usually high in unhealthy fats, sodium, and calories. 

Instead, go for lean meat options that are broiled or grilled and fresh or steamed veggies. If needed, special order your food to be prepared in a healthier manner. 

...of extras. A salad may seem like a low-fat option until you drown it in fried toppings, high-fat dressing, and cheese. A deli sandwich is a great choice until you add the mayo, spreads, and cheeses. The same goes for a baked potato. What about the butter, cheese, bacon, salt, and mountain of sour cream? 

Simple, fresh ingredients are best. Ask for dressings and toppings on the side so you can monitor how much is added. 

...of portion sizes. A single serving at many restaurants could feed an entire family. The average meal at a fast-food joint can contain more than 1,000 calories. Extra large options should be replaced with smaller portions or shared with family or friends. Don't forget the calories contained in your drinks. Often overlooked, the calories in sodas and sweetened beverages add up quickly. 

Try unsweetened iced tea or lemon water instead. 

...of buffets! Even if you choose the salad bar, buffets set the stage for overeating. You may just want to eat your money's worth, but chances are, you'll eat more than you need. 

After finishing your meal, wait at least 20 minutes before heading back for seconds. Your body needs time to tell your brain your stomach is full. 

...of eating on the run. Isn't this what fast food is all about? Unfortunately, when you're in a hurry and aren't thinking about what you're eating, you tend to overeat and overindulge. 

Slow down and chew slowly. Your food will digest easier and you'll most likely eat less. Remember, it takes time for your brain to get the message that you're satisfied. So chew well and give your brain the chance it needs.

Be Smart

Knowing is half the battle. The other half is making the right choices. Depending on your health condition, it may be OK to splurge every once it a while, but a habit of double-patty, greasy burgers and large fries every week will hurt your body. 

Instead, choose a single-patty burger or a grilled chicken sandwich. In place of a milkshake, go for the yogurt parfait. Rather than French fries, opt for a baked potato or side salad. (Just be sure to choose smart toppings.) 

Fast Food Shouldn't Be the Norm

While there are healthier options available these days at fast-food joints, nothing is as fresh and nutritious as a home-cooked, low-fat meal. Save the fast-food meals for rare occasions when there's no better option. 

Remember that exercise is a huge part of the equation when it comes to achieving weight loss. 

Call or email me today and we will get you started on the exercise program that will reshape your body in 2013.


Be Informed

Resources are available to help you determine the healthiest fast food choices. Being ignorant of the facts is one of the main reasons you'll wind up making unhealthy food choices. 

Many restaurants display nutrition information in the restaurant or on their website. Get online and find a site that compares several restaurants at one time. Other great sites list restaurant menu items that cater to certain dietary needs such as allergies, diabetes, heart disease, or weight management. 

Better yet, download a mobile phone app with nutrition information by restaurant, and when you must go out, choose accordingly!

To your health,

Homemade Chicken Soup

This chicken soup recipe is made without added carbs like noodles or potatoes. It's filled with fiber, protein and lots of delicious flavor. Enjoy this on a cold winter day. Servings: 8 

Here's what you need...

  • 1 Tablespoon coconut oil
  • 1 medium organic yellow onion, chopped
  • 3 carrots, grated
  • 2 celery stalks, finely chopped
  • 1 Tablespoon curry powder
  • 2 garlic cloves, crushed
  • 2 quarts chicken broth
  • 3 cups diced roasted chicken
  • 1 bay leaf
  • 1 organic apple, chopped
  • dash of salt and pepper
  • 1/2 teaspoon dried thyme
  • zest from 1 lemon
  • 2 cups unsweetened coconut milk
  1. In a large pot, over medium heat, melt the coconut oil and add the onion, carrots and celery. After 5 minutes add the garlic and curry powder.
  2. After a couple minutes add the chicken broth, chicken, bay leaf, apple, pepper, thyme, and lemon zest. Stir well. Bring to a simmer and cook for 40 minutes.
  3. Stir in the coconut milk, and some salt if desired, remove the bay leaf and serve.

Nutritional Analysis: One serving equals: 166 calories, 5g fat, 175mg sodium, 9g carbohydrate, 2g fiber, and 19g protein 

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After six months into the TROTFITNESS program, I can testify that boot camp is where you will get results. After a 30 lb. loss so far, I am well on my way to staying fit for life! 

TROTFITNESS helped me find the commitment to myself and my health that had been lost over the past few years. Not only have I dropped 5 dress sizes, lost 48 lbs and inches everywhere, but I am feeling more energetic, more agile, and faster.

After about 4 weeks into the TF Transformation Challenge, I noticed the pounds starting to drop, and my energy level starting to build! I started to BELIEVE what Nisan was telling me all along- that I HAVE what it takes, that I COULD get into the best shape of my life, that I could ACHIEVE my fitness goals! Days turned into weeks, and before I knew it, my waist was shrinking, and my clothing size dropping!!! My eating habits changed, my water intake increased, and I was becoming the example to my children that I dreamed of!Oh, by the way, I lost 25lbs during the Transformation Challenge!!! 

After the first class, I was hooked. The energy and support in the room was amazing. The workouts are extremely challenging but so much fun that it feels like recess for grown-ups. No two workouts are the same and I love that! Nisan gives tons of motivation, advice and positive feedback while encouraging us to give it our all. I have lost 30 lbs and the difference now is that I know that I have what it takes to reach my goals not only in boot camp but in life as well!

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