A while back I wrote an article on where to find low calorie meals offered by national restaurant chains. This past week I came across some new choices to add to your list of ideas. This may be especially helpful if you are on a 1200 calorie diet. I’ve also learned of an inexpensive way to get some inspiration to exercise with some DVDs from the pros. And I have an update for you about My Food Diary, my favorite online calorie tracker. It’s the service I use to create the 1200 and 1500 calorie sample menus that I’ve been sharing.

Small Sammies are now available at Quiznos

Quiznos now has two low cal and low cost versions of their gourmet flatbread sandwiches called Sammies. For only 200 calories and just 2 bucks each you can choose from two new flavors: Balsamic Chicken or Black Angus steak.

You could team up one of these sandwiches with a side salad for an additional 130 calories (comes with either balsamic vinaigrette or buttermilk ranch dressing). That comes to 330 calories total. It sounds like it might be a reasonably nutritious choice, but I can’t comment on that till the nutrient breakdown is available. However, I’m sure this combo will come up short for calcium so you would want to get enough low fat milk, yogurt, or cheese with your other meals and snacks.

More Ideas:

I came across an article in the Wall Street Journal posted in the January 10 issue about low cal restaurant meals that might interest you. Evidently a group of reporters (?) from the Journal actually purchased a variety of low cal restaurant entrees for testing at an independent lab to see if the calorie counts matched the claims.

It seems that most of the calorie claims were in fact accurate. However, what the Journal reporters noted, and you will want to keep in mind is that the calorie counts typically did not include anything extra. An example they mentioned is the 340-calorie Subway sandwich. If you, as a customer, request variations on the original sandwich or ask for additional mayo or a slice of cheese, the calorie count will likely be significantly higher.

Something else to watch out for are the extras that come with meals, especially take out. Breadsticks, dips, or chips are only a few of the possibilities you might find in your take out bag along with the main item. For more tips and restaurant meal ideas you might want to read the article yourself.

Motivation for Exercise:

Has it been bitter cold where you live? With all the ice and snow and extreme cold that we’ve had for a quite a while now, I’ve had to put walking outside on hold. I usually don’t mind going to the gym but at 11 degrees below zero, I’m not thrilled with the idea of going anywhere. Sometimes having fresh new ideas for exercise routines I can do at home is just the inspiration I need to make time and do it!

I discovered an offer by Columbia House that might interest you as well. It seems that you can order 5 DVDs for only 50 cents a piece. This company has a good selection of just about anything you might want on DVD.

From kickboxing, to Pilates, yoga, body sculpting, keeping fit in your 50s and many more, there are plenty of choices for exercise. So if you’d like some inspiration, maybe something new and different will spark your enthusiasm. (You can check out the exercise DVDs at Columbia House by peeling away the ad in the top right corner of my website.)

MyFoodDiary.com

My Food Diary now has more than 50,000 foods listed in their database! Wow! When I wrote my review back in August there were about 45,000 food items. This is far more than any other service I’m aware of online. If you get a chance do take a look. Whether we like it or not, calories do count!

This coming week I have a new sample menu for a 1200 calorie diet. It was somewhat challenging to put together because I wanted to share one with you that does not require any cooking (other than heating something up in a microwave oven.) Achieving nutrient balance with 1200 calories can be very difficult when working with convenience foods and, in this instance, a lunch from a restaurant.

Till next time, watch your calories and stay healthy!

Can you lose weight without exercising? Yes. However, that said, the benefits of including exercise in your weight loss or maintenance efforts are enormous. But I suspect you already know that. What I hear from people is how do I get motivated to exercise? Or what are some quick, easy ways to burn calories when I don’t have time for exercise? Or how much exercise is enough? You can find the answer to questions like these and so much more at the Global Health and Fitness (GHF) website.

At this site you’ll find a wealth of information and services provided by 34 nutrition, fitness, and medical experts. I’ve been a member of the Global Health and Fitness site for a while but hadn’t made the time to explore all the membership benefits till today. Wow! I’m impressed.

Although I have a full membership, I learned I could have accessed a surprising amount with just a trial membership. There are written reports, articles, ebooks, and video demonstrations to answer just about any question you might have with respect to exercise and fitness. From cardio workouts to stretching and flexing exercises to weight lifting, the tips and advice are designed to help anyone from beginning exercisers to serious body builders.

This exercise information alone would be a tremendous value for the price of membership (especially trial membership) but there is so much more! You will also find in depth information about nutrition, weight loss, and motivation for exercise and diet.

Here’s just a sample of what you have access to with a trial membership:

1. A Strength Training Program that includes a training book with expert advice, a customized strength-training program, and a multitude of instructional videos to demonstrate more than 130 strength-training exercises.

2. A Weight Management Program and nutrition information that includes a detailed weight management book and healthy recipes.

3. Access to a sample version of easy-to-use fitness tracking software (full version available free with a full membership - $32.95 retail value)

4. Fitness blogs (online journals) – In this part of the website you can review the daily diet and exercise routines of GHF members as well as see the feedback given by experts.

5. If you like contests, there is a 12-Week Fitness Challenge.

6. 20 high quality exercise classes provided with online video for everything from yoga to pilates, abs, kickboxing, core training, pre- and post-natal exercise routines.

7. You can download seminars to listen to at your convenience with your iPod or other mp3 player. You’ll find audios for enhancing your motivation for weight loss and exercise, strategies to change your body and your life from within, tips on how to increase your energy, how to identify and eliminate “limiting” beliefs, how to conquer stubborn cellulite and annoying cravings, and more!

Trial membership is only $9.95 for a whole month! That’s a bargain for all you get. An additional and unique feature of this site is having access to more than 1,000 success stories for inspiration and motivation! Go ahead and check it out today! You can actually explore a fair amount, watch a video about the site, and get a free instructional ebook without any cost whatsoever.

If you like what you find and want to consider more than just the trial membership here’s a sample of the added value you will have:

1. Unlimited PERSONAL fitness consulting from ANY GHF expert with a guaranteed 24-hour response (by email)! This is extraordinary value for less than the cost of a dinner for two dining out (only about $20.00 a month for full membership)! The experts include nutritionists, dieticians, personal fitness trainers, doctors, success coaches, and more!

2. The GHF Customized Diet Plan that is a comprehensive nutritional
program personally customized for YOU!

3. The full retail version of the exercise and nutrition
tracking software, Protrack 2005 (value of $32.95)

4. Twenty-eight FREE fitness products worth more than $500!

5. Access to a personal trainer who can check in with you as often as you like to make sure that you stay motivated,
achieve great results, and get all the help you need!

6. Fitness blogs where the experts analyze your routine and offer
suggestions for improvement. This provides you with guidance and motivation for the best possible results.

Global Health and Fitness Website

Although there are many great features and benefits to this health and fitness membership site, it is not for everyone. If you are put off by pictures and videos of slim, physically fit people, it may not be for you! (I admit, I have to let go of the obvious truth that I’m never going to look like these people at my age!) Or maybe you prefer to keep your exercise routine simple.

If you would prefer to have access to simple exercise tips along with a variety of basic diet plans and lots of interaction and support from other dieters, I would encourage you to take a look at Anne Collins Weight Loss Program. (Read my review here.) On the other hand, if your primary goal is to learn how to burn fat in as short a time as possible with healthy eating and exercise without belonging to a membership site, take a look at Tom Venuto’s book, Burn the Fat. (Tom Venuto is one of the expert advisors for the Global Health and Fitness Site.)

So, if you need a little more information and support to be successful with your weight loss efforts, maybe one of these recommendations will be right for you! Take a moment and check them out today.

Global Health and Fitness

Anne Collins Weight Loss Program and Membership Site

Tom Venuto’s Burn the Fat

Till next time, remember to eat healthy and watch your calorie intake!