How bad was lunch?

SUBWAY:

6" meatball marinara on wheat with cheese has -560 calories and 24 grams of fat, 11grams saturated fat. That means if you have a foot long you will take in 1120 calories and 22 grams of saturated fat and 3180 mg of sodium. The worst sandwich on the menu is the chicken and bacon ranch, but just barely. The Tuna sandwich is the 3rd highest with 530 calories and 31 grams of fat for the 6".
click here for Subway's menu info

Chili's:

Hard to know where to begin here. Chili's has a horrible menu and if you eat there even once a month you should checkout there website for nutritional information.Take the chicken crispers for example-over 1800 calories and 124 grams of fat, 17 saturated, and 4790 mg of sodium. That is not the worst item on the menu. click here to see how bad it really is

click here for Sonic

Click here for McDonald's

The information is out there you should spend a few minutes and find out what you are really eating.

Fat Intake

Look for 30% or less total calories from fat!

That means, taking the label above, divide the number of calories from fat {110} by the total number of calories {250} to get the % of fat calories.

110/250=.44 or 44%

Sandwich is an easy FIX

A sandwich can be an easy fix, if you are looking for a "good for me" meal.

Just follow some common sense rules and you will be fine.

• Make it yourself so you know what is in it
• whole wheat bread
• no secret sauces or mayo-use mustard it's low in calorie and fat free
• Add spinach, sprouts, tomatoes, pickles and fancy lettuce for added vitamins
• Avoid the cheese or try fat free or at least lower fat, just realize that you could be adding 150 calories to your sandwich with a single slice
• Use lean meats like turkey, chicken or ham and watch for processed sandwich meats, look for natural striations in the meat if you don't see them it's likely that it is highly processed. The "turkey breast" may be pressed together from bits and pieces from who knows what. Terms like "all natural" and "low fat" have no true definition and are not regulated by the FDA.
• Skip the chips or at least look for "baked", and again, you are adding 200-250 calories to your meal with no nutritional value.

The "Murph"

Workouts come in all shapes and sizes. You don't have to go to the gym to get a good workout.

Here is a hardcore one I found on Crossfit:

"In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005".

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. Of course not everyone is can do 100 pull ups or 200 pushups, but you might be surprised what you can do if you really push yourself.