there's how many?

So if you live in Philly, you are either pleasantly surprised by the emergence of calories on the local menus or you are seriously pissed off. Frankly, I can understand both sides. For some people, eating out is reserved for a special occasion and no one really counts calories at birthday dinners, special dates and the like. On the other hand, quite a few of us Philadelphians tend to eat out more than we probably should, due to our busy schedules and the convenience factor.

Those of us who make the regular pit-stop at starbucks on our way to work can probably guess that grabbing that old fashioned glazed doughnut will ruin our diet (clocks in around 420 cals) but would you think the same about a pecan scone, zucchini walnut muffin or cup of soup? Not necessarily.

Last Thursday night, I returned from class at 9 p.m. seriously hungry and in no mood to cook. So I headed to my neighborhood cosi for a quick sandwich. As I waited in line to pay, I was absolutely shocked to discover that the "Cosi sangria" beverage totaled 706 calories! Were they joking when they created this? In addition, their tuna melt (a seemingly healthy choice when looking at items described as buffalo blue chicken) came to a grand total of 874 calories. This really frightened me. While the majority of the calories listed wouldn't shock you--many of the items that we often consider to be the "healthy choice" are actually far worse than you could imagine. I almost fell over when I saw that the healthiest item at my Starbucks was a large rice krispy treat! You know we've got problems when marshmallow treats are considered a low cal choice.

In light of this dilemma, I've created a list of some of the best and worst choices when visiting Cosi and Starbucks. (I figured these are two of the most popular and convenient spots for drinks, snacks and quick eats at reasonable prices.) Hopefully, you'll be better prepared during your next visit...







Starbucks

You Better Not...

Zucchini Walnut Muffin: 490 Calories

Maple Oat Pecan Scone: 440 Cal

Old Fashioned Glazed Doughnut: 420 Cal

Double Chocolate Brownie: 410 Cal

Why not?

Marshmallow Dream Bar/ Rice Krispie Treat: 210 Cal

One Mini Glazed Doughnut: 120 Cal

Cosi

Were they joking?

Tuna Melt: 874 Calories

Cosi Sangria: 706 Cal

Chocolate Chip Muffin: 506 Cal

New England Clam Chowder: 440 Cal

You could do worse.

Grilled Alaskan Salmon Salad: 457 Calories

TBM Light: 372 Cal

Lemonade: 300 Cal

Shanghai Chicken Salad: 313 Cal

Tomato Basil Soup: 225 Cal

Fruit Salad: 84 Cal

Iced Tea: 26 Cal

*Nutritional Information Courtesy of www.getcosi.com & www.starbucks.com

Photo Courtesy of Creative Commons

loving lululemon

Spring has officially arrived, which means that it's time to throw away those gross dark sweatpants and ratty t-shirts in exchange for some chic new workout gear. Lululemon athletica probably makes the cutest, best-fitting workout clothes for women. Unfortunately, they are located two blocks from my apartment. Don't I have the worst luck? Sometimes I feel the need to restrain myself when I walk by. Either way, here are some of their cute new offerings. This gear is fun, flirty and colorful- so prepare to get catcalls from the construction workers on your way to yoga.

No Limit Tank in Coal/Lavender: http://shop.lululemon.com/No_Limit_Tank/pd/c/530/np/530/p/2131.html

Groove Crop in Black/Splatter Stripe: http://shop.lululemon.com/Groove_Crop_II/pd/c/570/np/570/p/1034.html

Run For Fun Dress in Lagoon: http://shop.lululemon.com/RunFor_Fun_Dress/pd/c/580/np/580/p/2179.html

Hot Yogi Tank in Black: http://shop.lululemon.com/Hot_Yogi_Tank/pd/c/530/np/530/p/2190.html

You can check out the entire Lululemon Athletica line by visiting www.lululemon.com

*Images Compliments of Lululemon Athletica www.lululemon.com

i like cold beverages

In honor of my recent excursion to Virginia for my first Alumni weekend festivities, I thought I would send some healthy alcoholic beverage choices your way! While it's always safe to do the typical liquor + diet soda option, here are a few other fun choices that won't spoil your hard workouts.

For all you beer drinker's out there, here are some safe bets:

• Becks Premium Beer- 64 Calories
• Budweiser Select- 55 Cal
• Miller Genuine Draft light-64 Cal
  

Although you may end up on the floor after throwing back a few of these, liquor is probably the best choice for my health and weight conscious readers. Champagne is a sure fire hit with only 85 calories! Gin & Tonics are still pretty low at 103 calories and a rum & diet coke comes in at a measily 110. Looks like your pants might fit on Monday after all.

Heading for the tropics? No problem. Typically, Pina Colada's are jam packed with sugar and calories (especially the pre-made versions.) However, this Pina Colada Cooler offers the same great taste with only 165 calories - so you can sip this and still strut your stuff on the beach.

• 1 1/2 ounces coconut flavored rum
• 3 ounces pineapple juice
• 4 ounces sparkling water
• 1 tablespoon coco lopez cream of coconut lite (sold in the drink mixer section of your grocer)

Pour over ice & stir. Enjoy!

*Recipe Compliments of www.fitnessmagazine.com
*Image Courtesy of Creative Commons

delicious & nutritious

Loving this healthy new recipe from Katie Lee!

Her honey-cherry yogurt popsicles are perfect for a warm spring afternoon. These treats are low-cal and totally guilt free. Enjoy!

• 1 cup plain greek style yogurt
• 1/2 cup honey
• 1/2 cup coarsely chopped pitted cherries (thawed, if frozen)

Mix yogurt & honey until combined. Stir in cherries. Divide among 6 ice-pop molds. Freeze at least 4 hours until completely solid. Yum.

*Recipe Compliments of The Comfort Table: Recipes For Everyday Entertaining
*Image Courtesy of Creative Commons

neato

How cool is this collapsible water bottle from vapur?! $10

Find it here...

http://www.flight001.com/

change your diet, change your life

So, I've gotta admit. I grew up as more of a "meat and potatoes" kind of girl. With an old-fashioned Italian grandmother on hand, meatball & pasta filled Sunday dinners were pretty common. That being said, I think healthy cooking is really important (probably a result of this upbringing.) Luckily, a nice metabolism and plenty of exercise seems to do the trick. But I'm certainly no vegan and had no previous desire to forgo my regular dinner for a plate of asparagus.

And just to note, I'm not easily swayed by swanky "in" research.

Enter The China Study.

What an eye opener. For those of you who haven't yet picked up this gem, let me recommend that you run to your nearest bookstore (or kindle.) The China Study offers an interesting and frightening look into our country's health care and nutritional system.

To sum it all up, The China Study proves that a diet of whole foods, fruits and vegetables will help you lose weight, prevent and even fight existing illness. It's actually quite disturbing to see the blurred lines that currently exist between the meat/dairy industries, government and science. It seems that most doctors are aware that a "whole foods, plant based diet" is best for everyone but won't recommend it because they fear repercussions from the meat & dairy industries, as well as a loss of income from drug companies.

When you really think about it-doesn't that just make sense? How much longer do people think they can go on eating Big Macs without consequences? When you look at a cheeseburger versus an apple-is it really a question? Sometimes it seems that people get so defensive over their poor eating habits because they know that this behavior is unhealthy and don't want to face the obvious facts.

Like it or not, the facts are present in this book and others. I think it's only a matter of time before the majority of people finally accept it. Embrace it if you can. Giving up meat completely is a pretty big deal and I'm not sure I agree with that either-but loading up on extra fruits and veggies and cutting out processed foods can only help you.

a few of my favorite things: Lithe Method

Can’t stand another minute pounding away on the treadmill or elliptical? You’re in luck! Lithe Method is basically Pilates, ballet and cardio rolled together on steroids and will put you in tiptop shape in two weeks flat! If you can turn a blind eye to the $20 class price tag, you’ll see the benefits immediately. The price actually isn’t so bad when you consider how many classes you need to take to see results. Actually, I'm lying. It's too expensive. However, you really do see serious results quicker than regular gym classes. While it’s certainly better to go more often and everyday would be great-two will do the trick.

My favorites? High mini will blow you away with a combo of ballet plie’s, aerobics, sprinting and ab work, while fat free will smooth you all over with the best trampoline workout ever. Another killer is Twiggy- a super fun cheerleader-esque plan that incorporates resistance bands on your arms and legs to lengthen and tone.

FYI, you may wobble all the way home. Don’t say I didn’t warn you…

philly treats spotlight: Sweet Freedom Bakery

If you have food allergies, there’s a bakery on 14th and South with your name on it.

Sweet Freedom Bakery serves completely vegan (and delicious!) baked goods that are also Dairy, Casein, Egg and Gluten-Free. Basically, this place is heaven for Philadelphian’s who keep missing out on desserts due to special circumstances.
Although I am not allergic to gluten, I do have a slight intolerance and have been trying to cut back to see if any positive changes occur. While I haven’t particularly noticed any changes yet, I did find a really good bakery in the process! Currently, Sweet Freedom is focused on desserts but has begun to offer more savory treats like tomato pie and breads.

Honestly, their carrot cupcake is so delicious, you would never know it was gluten free. Plus, since these desserts aren’t chock full of sugar and processed ingredients, you won’t walk away from a cupcake binge feeling super heavy and sleepy. These treats are delicious and healthy. Stop by soon and I guarantee you won’t be disappointed by the lack of gluten.

Don’t miss: Carrot Cupcakes, (um, actually all cupcakes) Magic Bars, Chocolate Chip Cookie Sandwiches and Blondies. Be sure to check their Web site for daily offerings and special treats! The menu changes daily but the best sellers can always be found.

Sweet Freedom Bakery
1424 South Street
Philadelphia, Pa 19146
www.sweetfreedombakery.com

I'll be back next week with some chic spring workout gear!