How to Eat Healthy at Taco John's

It's hard eating healthy at a fast food restaurant and Taco John's is no different. There are so many delicious, fried foods to choose from. But if you would like to eat healthy at Taco John's you need to make better choices.

Eat a side salad before you eat your main dish to fill up your stomach so you don't eat as much. A side salad has 80 calories, 5g of fat and 6g of carbs. Instead of the fatty dressings they have, put salsa on your salad instead.

Choose a main dish from one of the items from their "10g or Less of Fat" list, which includes: Crispy Taco, Softshell Taco, Chicken Softshell Taco, Taco Burger without cheese, Bean Burrito without cheese, Chili without cheese and Steak softshell Taco. The Crispy Taco has the least carbs (13g) and the Chili and Steak Softshell Taco has the least fat (each has 8g). The Crispy Taco has the least calories (180).


Order the Grilled Chicken Fajitas and share it with a friend. The meal has 850 calories a serving and 31g of fat and 99g of carbs. However, the serving size is very large and if you eat half or less, it isn't that bad.

Have the refried beans without cheese if you desire a side dish with your meal. With cheese a 9.5 oz serving has 400 calories, 14g of fat and 50g of carbs. Without cheese the same serving size has 340 calories, 9g of fat and 49g of carbs. The super Potato Oles are the most fattening side dish at 1060 calories, 67g of fat, and 91g of carbs per 16.8 oz serving.

Eat a bag of Taco John's Giant Goldfish Grahams if you crave something sweet. They have 120 calories per bag with 5g of fat and 19g of carbs. The Choco Taco is the most fattening dessert on the menu at 300 calories per 4.0 serving and 15g of fat and 38g of carbs.

Eat breakfast at Taco Johns and order a Breakfast Bacon Taco, which has 260 calories, 14g of fat and 25g of carbs per 3.8 oz serving. This item is the least fattening on the breakfast menu.

How to Eat Right

Eating right doesn't have to be difficult and it doesn't have to be a special diet. It can be a lifestyle, and you can eat right for life! Check out the following...

Eat breakfast, lunch, dinner - often times we don't have any problem with remembering dinner and lunch either, but breakfast is often the problem! In the USDA's Nutrition Newsletter, Nibbles for Healthy 6, they state that it gives energy, helps maintain a healthy weight, and gets us ready to learn for the day. Try whole grain cereals, fruit, oatmeal, or whole-wheat toast with peanut butter. Stay away from stuff with high sugar content.

Make sure to eat breakfast (emphasizing the above point!). An old saying is that we should eat breakfast like a king, lunch like a prince, and dinner like a pauper. Follow that guideline and it will help you with losing weight as well. Eating breakfast helps our metabolism start at the beginning of the day and helps us to not overeat throughout the rest of the day.

Have fruit for breakfast and an easy morning snack.
Get vegetables in at lunch with easy meals like a veggie wrap, salads, or vegetable sandwich.

Add salads and/or a variety of fresh or frozen vegetables to any dinners.
Slow down! Take your time to converse and connect with those around you while eating. Make dinners as much about the people you're with than nourishment to your body.


This will help you to chew your food better allowing for better digestion and will help you to know when you become full!

Talking around the table will also help you to know when you are full. It takes some time for your brain to realize that you've had enough to eat. Most of us are still shoveling our food in and don't give time for the stomach to let the brain know that!

Stop eating when you are satisfied. This is usually the first sigh at the dinner table. Stopping at this point will help you to stop over-eating and be able to lose weight.

Don't eat when you are stressed. When we are stressed we are sometimes eating for reasons other than hunger. Also, you eat faster when you are stressed and may not pay attention to your body signs as mentioned before.

Don't eat in front of the television. This has become more and more common. Do not pick up this trend. You will not notice how much you are eating and you may eat faster depending on what you are watching (something that is intense or stressful).

• Stick with the great basics. Eat of variety of food within these basic food groups. Check out resource section to find the "healing food pyramid" by the University of Michigan. It gives a great way to eat healthy.
The basics are...
o Fruits
o Vegetables
o Whole Grains
o Legumes
o Fats
o Some dairy
o Some lean meats

Give meal planning a try! This allows you to plan ahead to eat healthy. Check out the resource section for information on meal planning and to get your ready made meal plan today!

Diet for People With Very Slow Metabolism

People who have a slow metabolism can be overweight because their bodies stores the majority of the food they eat as fat. When a person has a fast metabolism, he doesn't gain weight easily because the body utilizes food more efficiently. Having a slow metabolic rate can also slow digestion and cause fatigue.

However, you can speed up your metabolism and burn fat. Incorporating certain foods into your diet and avoiding other foods make your body a more effective machine within a short period (usually about two to three weeks).

Metabolism-Boosting Foods

Eat foods that speed up your metabolism. There are a wide variety of healthy foods that increase your metabolism. Eat foods that contain whey protein, or drink whey protein shakes. Protein is beneficial because it contains iron and B vitamins, which are needed for energy. Rolled oats are another great choice because they're good carbohydrates with added vitamins and minerals. Other foods known to boost metabolism are beans, green tea, natural yogurt, almonds, spinach, eggs, turkey, chicken, whole grains, olive oil, peanut butter, steak and salmon.

Healthy Fats and Oils

Eat healthy fats and oils daily. Healthy fats and oils are important because they improve how the body functions and assist with the fat-burning process. These good fats also reduce inflammation and improve joint health.

Good fats are also called omega-3 fatty acids. Omega-3 fats can be found in many foods such as sunflower seeds, almonds, pumpkin seeds, eggs, salmon, peanuts and other types of fish. You can also supplement your diet with good fats by taking cod liver oil or flaxseed oil, or by adding olive oil to your salads.


Avoid bad fats that are found in junk foods, processed foods, salty foods, fried foods and other packaged foods. Do not eat frozen dinners, canned soup or other foods that are high in salt and additives.

Raw Vegetables and Fruit

Eat five to eight servings of raw vegetables and fruit every day. Raw fruits and vegetables contain vitamins, minerals and enzymes that are needed for cell repair and metabolic function. Most people do not consume enough raw foods in their diet. Center your diet around these foods---you can even grow your own vegetables if you have a yard.

Adding metabolic boosting foods can dramatically improve your health, but it is also vital to eat your food a certain way. Chew your food slowly and take your time eating. Eat three small meals per day and three to four snacks. Eating more often will also boost your metabolism. Do not eat after seven pm at night.

Hydration

Drinking plenty of pure water each day will also help boost the rate in which you burn fat. Water is the transport system for nutrients and a hydrated body functions better. Most people need eight glasses of water per day, but you may need more if you spend time in the sun or work out. Avoid sodas, sugary drinks and teas. Coffee has also been shown to boost metabolism, but only in moderation.

One Week Weight Loss Diet Plan

How many times have you tried to jump-start your diet only to give in to temptation after few weeks? A 1-week weight loss diet commits you to a manageable length of time. It will be easier to plan for week before going the extra distance with a longer-term plan. The simplest way to get fast results is to go through a detox from processed foods and to do light exercise. Giving yourself 1 week to reap the benefits will motivate you for the long haul.

Detox Meal Plan

Treat your body to a break from toxins and chemicals by following a detox meal plan void of processed food. Create a shopping list of your favorite vegetables, fruits, yogurt, unsalted nuts and lean protein. Stay away from high-carb vegetables like potatoes.

Start your morning right with a well-rounded meal of fruit salad with drizzled yogurt, egg white omelet filled with vegetables, and coffee. A meal high in protein and low in carbohydrates will fill you up and leave you full for hours.

Three hours after breakfast, grab a quick snack of a handful of nuts. Only eat nuts in moderation, because they are high in fat. For lunch, throw a couple of ounces of lean meat or tofu on a bed of lettuce. Use only extra virgin olive oil and balsamic vinegar as your dressing. About 2 to 3 hours later, eat another snack of fresh fruit.

Prepare a healthy dinner by cooking 3 oz. of low-fat meat or fish and unlimited vegetables. Season with any spice, but avoid salt. By eating three meals and two snacks daily, you avoid the blood sugar fluctuations that cause binging, headaches and fatigue.


Water

It is vitally important during your week diet plan to drink daily at least 10 glasses of water. Dehydration can be misinterpreted as hunger pains. By drinking a tall glass of water, you fill up your stomach, leaving less room for food. If you need extra motivation, flavor your water with tasty non-sugar sweetener. Staying hydrated will help prevent the typical tiredness associated with diets.

Exercise

The 1-week diet plan is most likely less calories than you are used to eating. Keeping exercise to a moderation will decrease your chances of getting too hungry. It is essential to stop exercising if you begin to feel dizzy or lightheaded. Great exercise options include walking, Pilates, yoga and bike rides. Next time you feel the urge to cheat on your diet, get out of the house. A brief break away from temptation will likely take your mind off eating. The week diet plan is only recommended for short-term use, because of the intense calorie restrictions. Take some of the suggestions and apply them to a regular eating schedule. You will be amazed by how much better you feel.

What Can I Eat on a No Carb Diet?

A no-carb diet is sometimes referred to as the Atkins diet, but you do not have to follow the Atkins food plan in order to consume low-carbohydrate foods. With a no-carb diet, it is important to stay away from starches such as potatoes, rice, pasta and bread. All of those foods are loaded with carbs and should be replaced with zero or low-carb foods instead. Some foods contain a lower concentration of carbohydrates per serving and are allowed in small portions.

Salads and Vegetables

Cucumbers have zero carbohydrates, while lettuce, radishes and celery have one carbohydrate. Broccoli, brussels sprout, cabbage, carrots, cauliflower and asparagus are also low-carb vegetables that can be included in your diet.

Eggs and Dairy

Raw egg white and egg yellow contain no carbohydrates and can be cooked in a variety of ways. A cooked egg, such as an omelet or hard-boiled egg, has one carbohydrate. It is okay to eat cooked eggs on a no-carb diet. A hard-boiled egg can be eaten with a fresh garden salad. An omelet can be paired up with sausage links for a high-protein, no carb breakfast.

According to the U.S. Department of Agriculture, many cheese varieties such as Camembert, cheddar, Munster and parmesan have zero carbohydrates. Italian cheeses, including provolone and mozzarella, have one carbohydrate and can be eaten on a no carb diet.


Meat

Most meats are high in protein and low on carbohydrates. The U.S. Department of Agriculture states that beef such as steak tips and hamburger meat can be eaten on a zero-carb diet. Poultry, veal, venison, bison meat, lamb and pork are all meat varieties that contain no carbohydrates, but can be high in calories, fats, sodium and cholesterol.

Fish such as salmon, Alaskan halibut, sardines, anchovies, trout and mackerel are low in carbohydrates and can be eaten on a diet that restricts carb intake. Protein from meat can be eaten for breakfast, lunch and dinner, and can be prepared any way you'd like. Grilling meat is a great way to get flavor without extra seasonings or oil. Breakfast foods such as ham and sausage links can be eaten as part of a no carb diet, but they do contain a lot of sodium.

Oil and spices

According to the U.S. Department of Agriculture, olive oil, peanut oil and safflower oil have 0 carbohydrates. These oils--but not canola oil--are allowed for food preparation. Add low-carb herbs such as dill, oregano, turmeric, sage and thyme to prepare diet food and add some flavor. Butter has no carbohydrates and can be used for cooking as well.

How to Eat Fruit for Breakfast & Lunch to Lose Weight

Eating moderate amounts of fruit is effective in losing weight, as fruits are high in nutrients and fiber. Although you can lose weight by only eating fruits for breakfast and lunch, you may find that you lose more weight if you add carbohydrates and protein to these meals. For example, instead of eating only berries, an apple and a banana for lunch, try eating berries, an apple and 5 oz. of low-fat chicken breast. The combination of fiber from the fruit and protein from the chicken will help you to feel fuller longer, ultimately helping you to lose those extra pounds.

Eat Fruit Along With a Healthy, Balanced Diet

Incorporate fiber-rich foods into your breakfast and lunch. They will require more chewing and they may take longer to eat. They are also generally lower in calories than other foods. These factors are believed to assist in the control of overall body weight, according to the Human Nutrition Research Center on Aging at Tufts University in Boston, Massachusetts.


Eat fruits that are highest in fiber, so that they may help you stay full longer. These include oranges, apples, berries (especially blueberries, blackberries and raspberries), pears, grapefruit, melon, dried apricots and prunes.

Eat a well-balanced dinner that includes protein, vegetables and whole grains. For example, a balanced dinner could include grilled chicken or salmon with 1 cup of asparagus and 1/2 cup of couscous or whole-grain rice. The balance of these other food groups along with your fruit intake will make for a healthier diet.

Devise a diet plan and stick with it. Here is a sample menu for one day:
Breakfast: 1/2-cup soy milk poured over 1-cup berries, sprinkled with 1-tbsp. flaxseed
Lunch: 2-cups fruit salad (including grapes, cantaloupe, blueberries and strawberries). Optional addition: 10 almonds
Dinner: 5-oz. grilled fish, low-fat steak, grilled chicken or tofu, 1-cup broccoli and 1/2-cup whole-grain rice
Optional snack: mixture of dried apricots, dried cranberries and dried mango

How to Make Healthy Homemade Fruit Snacks

Eating sweets can lead to weight problems, tooth decay and even diabetes. Some of us have the discipline to avoid eating foods that are bad for us, but some of us need something sweet from time to time. Fortunately, plenty of healthy but sweet foods can be made at home. So next time, skip the triple-layer chocolate cake and try a delicious homemade fruit snack.

Select the type of fruit that you would like to use for your fruit snacks. Good choices are bananas, peaches, grapes, pears, kiwi and pineapple. The fruit must be fully ripe and unblemished.

Rinse the fruit in lukewarm water. Peel the fruits that need to be peeled, such as bananas, peaches, pears, kiwi and pineapple.

Dip any light-colored fruits in lemon juice to prevent darkening while in the oven. This includes apples, apricots, bananas, peaches, pears and pineapple.


Cut the fruit into quarter-inch slices. Cut smaller fruits, such as grapes, in half. Pears and apples must be cored, and you will need to remove the pits from peaches, cherries and apricots.

Preheat your oven to 150 degrees Fahrenheit. Place the fruit in one layer on a cookie sheet. After the oven has heated up, place the cookie sheet in the oven. Open the oven door a few inches to allow air to circulate.

Check on the fruit and flip with a spatula every hour. Fruit can take anywhere from eight to 24 hours to dry out. If your fruit is taking a very long time and you must leave it unattended, turn the oven down to 100 degrees F. Flip the fruit again as soon as possible to avoid overdrying. When the fruit becomes leather-like, it is done.

Allow the fruit to cool. Fruit snacks are best when consumed immediately but will last for about four days to a week. Store in plastic bags and place in the refrigerator.