Friday, February 10, 2012

San Diego 2012 : Grandparents 60th Wedding Anniversary

60 years ago my grandparents got married in Peru.

And here they are today...

Wednesday, February 8, 2012

Weight Lost Wednesday : Healthier Side of McDonalds

We live in a crazy busy world so there is a very good chance that you will be in a situation when the easiest choice for food will be a fast food restaurant.

So if you find yourself picking McDonalds as a solution here are some healthier choices.

Breakfast Items 300 calories or Less

Fruit & Maple Oatmeal without Brown Sugar = 260 Calories
Fruit & Maple Oatmeal = 290 Calories
Egg McMuffin = 300 Calories
Sausage Burrito = 300 Calories
English Muffin (160) + Hash Brown (150) = 300 Calories

**Remember that Hash Browns are 150 calories... be careful when adding it to a meal.

Lunch/Dinner Items 550 Calories or Less.


Kids Meal : Hamburger (250) + Kids Fries (100) + Apple Slices (15) = 365 Calories
Hamburger (250) + Small Fries (230) = 480 Calories
Quarter Pounder with Cheese (no fries) = 510 Calories
Big N' Tasty with Cheese (no fries) = 510 Calories
Cheeseburger (300) + Small Fries (230) = 530 Calories
Big Mac (no fries) = 540 Calories

Chicken Sandwiches

Premium Grilled Chicken Classic Sandwich (no fries) = 350 Calories
Premium Grilled Chicken Ranch BLT Sandwich (no fries) = 380 Calories
Premium Grilled Chicken Club Sandwich (no fries) = 460 Calories
Grilled Honey Mustard Snack Wrap (250) + Small Fries (230) = 480 Calories
Grilled Chipotle BBQ Snack Wrap (250) + Small Fries (230) = 480 Calories
Grilled Ranch Snack Wrap (270) + Small Fries (230) = 500 Calories


4 Piece McNuggets (190) + Small Fries (230) = 420 Calories
10 Piece McNuggets (no fries) = 470 Calories
6 Piece McNuggets (280) + Small Fries (230) = 510 Calories

Salads 500 Calories or Less WITHOUT dressing.

Side Salad = 20 Calories
Premium Caesar Salad without Chicken = 90 Calories
Premium Southwest Salad without Chicken = 140 Calories
Premium Bacon Ranch Salad without Chicken = 140 Calories
Premium Asian Salad without Chicken = 150 Calories
Premium Caesar Salad with Grilled Chicken = 190 Calories
Snack Size Fruit 7 Walnut Salad = 210 Calories
Premium Bacon Ranch Salad with Grilled Chicken = 230 Calories
Premium Asian Salad with Grilled Chicken = 270 Calories
Premium Southwest Salad with Grilled Chicken = 290 Calories
Premium Bacon Ranch Salad with Crispy Chicken = 390 Calories
Premium Caesar Salad with Crispy Chicken = 390 Calories
Premium Southwest Salad with Crispy Chicken = 450 Calories
Premium Asian Salad with Crispy Chicken = 420 Calories

Salad Dressing under 100 Calories

Newman's Own Low Fat Balsamic Vinaigrette = 35 Calories
Newman's Own Low Fat Family Recipe Italian Dressing = 50 Calories
Newman's Own Low Fat Sesame Ginger = 90 Calories

Fries Facts

Kids Fries = 100 Calories
Small Fries = 230 Calories
Medium Fries = 380 Calories!! Dangerous
Large Fries = 500 Calories!!!! Super Bad

Healthier Sides

Apple Slices = 15 Calories
Fruit 'n Yogurt Parfait = 160 Calories

**Please remember that these calorie counts don't include a beverage. Diet sodas and water don't have any calories and are safe to add. If you are thinking about adding a regular soda, juice, or other option then please use the link at the end of this post to look up its nutrition.

Is McDonalds my first thought when eating out... Hell No... but sometimes you find yourself traveling or running around and just don't have the time to know what's a good local choice. This list may be a little long, but what I suggest is go through it and find the items that you would normally pick and just save your healthier choices to your phone. That way if you find yourself at a McDonalds, you will already know which items are healthier to eat.

Know the enemy. For more information about McDonalds Nutrition go to : McDonald's Nutrition

I hope this helps you make healthier choices in the future :)

Wednesday, February 1, 2012

Weight Lose Wednesday : How to not gain weight (without exercising)

As we all know your weight is based on calories in and calories out. If you take in more than you burn, as most of us do, then you will gain weight; take in less means you lose weight. But what if you are happy with where you are at? What if you just got done with your diet or are one of those lucky people who didn't need a diet to be healthy but are concerned about slowly gaining weight?

No matter your reason, knowing and monitoring your daily calories is important and not very hard. Here are some tips that may help you watch your calories to prevent weight gain.

Tip #1 : Get a calorie counting application.

There a plenty of websites ( that will help you find out how many calories you are eating and track them. What I find to be the most convenient are smart phone applications. and LostIt! are two applications that are great to try out. These apps will allow you to type in or even use a barcode scan feature to automatically input how many calories you will eat.

The reason I like smartphone apps over websites is because you will most likely have your phone with you when you eat.

Tip #2 : Know what your daily caloric intake should be to maintain your weight.

Apps like and LoseIt! both will be able to tell you. For me, it's 2080 calories a day. This is important to know because you will want to know your boundaries.

Tip #3 : Create your own Eat This/Not That list of places that you like to eat.

Create a spreadsheet of places that you like to eat at (even fast food). Look up their nutritional values online and find out what are acceptable calories that won't jeopardize your daily allowance. For example: A medium quarter pounder cheeseburger at McDonalds 510 calories; which is a lot. On the other hand a Premium Grilled Chicken Classic Sandwich is 350 calories; much more acceptable. (FYI... the Premium Crispy Chicken Classic Sandwich is 510 calories... 160 more than it's grilled version).

Once you learn this information, you will be able to plan your meals a little better. If you decide to not stay home and cook dinner... look at your app and find out how many calories are left for the day and then check out your list of Eat This/Not That and pick something that fits.

You will quickly find yourself knowing what to order before you even get to a restaurant.

Tip #4 : Control your drinks and snacks.

There are a lot of people who do very well with their meals, but nickel and dime themselves by making poor choices with beverages and snacks. When counting your calories don't forget to include all your drinks and snacks.

Healthier choices for drinks : Water and diet sodas
Healthier choices for snacks : There are a ton of 100 calorie snacks in stores; chips, crackers, pretzels, carrots, popcorn, cookies, apple slices. Sneaking in a candy bar can really throw your diet off.

Tip #5 : Reward good behavior :)

If your target is 2000 calories a day and you hit 1800 calories instead, go ahead and add 200 calories to the next day. This will give you a little more room to perhaps eat that extra treat. If you know you will be attending an event that you will most likely go over your allowance; counter some of that by going a little lower the day before.

Be careful not starve yourself just to have a great time the next day. Eating 500 calories one day doesn't mean you can 1500 to the next day... your body still needs nutrients.

I hope these tips help you maintain your weight. How knows... if you get use to maintaining your weight then perhaps you can find the motivation and self control to lose weight if needed.

Wish you all the best :)