Friday, April 22, 2011

"Have It Your Way ..."

... and I’m not talking Burger King! (“Have it your way” was a very successful marketing campaign in the 70’s for Burger King). I understand it’s challenging to eat well and stay on track with so many wonderful choices each and every place we go.

This idea came to me as I was waiting in line at Starbucks. I was about the 8th person in line, so I had the opportunity to listen to what customers were ordering and how they ordered it. “I’ll take a Tall Vanilla Latte with Whole Milk filled to the top and extra whip.” My mind starting thinking about all of the options available to us and the many opportunities we have to make great choices over mediocre ones each and every time we choose to eat out. Why not make the best choices for our bodies? It’s our responsibility to take care of ourselves, and if more and more establishments are allowing us to tell them what we want—we should indeed Have IT Our Way.

Try these calorie saving, sugar cutting strategies the next time you’re ordering out or dining in at home.

Tips for "Having IT Your Way"
  • Know What’s in your Foods: Many eating establishments have nutritional information available either at the counter or on-line. Knowledge is power. Know more…eat better! 
  • Learn to Read Nutrition Labels: Always look at total calories, serving size, total fat and sugar grams. An easy way to figure out sugar grams quickly is to divide the total sugar grams by 4. If your favorite snack bar has 18 grams of sugar that is equal to approximately 4 teaspoons of sugar. If it’s two serving sizes, double it for 8 teaspoons. The FDA recommends no more than 10 teaspoons daily. Aim for items that have 5 grams or less total. 
  • Create YOUR “Five Alive” list: Choose five of your favorite daily ‘good for you’ items. For example, apples, pudding, FiberOne bars, nuts, yogurt--know exactly what’s in them. Make these your “go to” items. It takes the guess work out of it. It’s a sure fire way to stay on track. It simply makes it easier. Be accountable for what you’re putting into your body. 

For the Health of It,

Vanessa is a Nutritionist and Personal Trainer offering services in health, wellness and personal training, including the TRX system. Visit the website:


  1. Great blog! I'm going to try this out to help with getting to my ideal race weight.

  2. Thanks for the article Vanessa! It actually made me rethink my decision to get an old fashioned doughnut at Starbucks this morning. Instead, I went for the spinach, feta, and egg white wrap. A much better decision! :-)

    I wanted to let everyone know that the DEADLINE TO SIGN UP FOR THE RACE FOR HOPE DC AS A TIMED RUNNER IS THIS TUESDAY AT 12PM (NOON)! I can't link to the page from this post, but you can cut and paste the link below:

    Hope to see everyone there!

  3. Peter and I were thinking of staying closer to home this Wednesday and doing hill/speedwork at the Braddock road hill between Union Mill rd. and route 28. We park at union mill Giant and then do a 1 mile warm up followed by several 800m hill repeats. Anybody want to meet us at 6:30?

  4. George and I leave on Wednesday for Nashville so no Wednesday speed work for me.
    The low temp in Nashville is 65 and the high is 79 for Saturday. I'm considering walking the half marathon. Is that wimping out if I walk both the half and the 5K?

  5. Kelly-
    You never wimp out girl! But I know you won't walk are the fastest you have ever been!!
    Have fun this weekend!! You should hear some good tunes along the way....

  6. Keith,
    I might join you guys tomorrow night if the weather is okay. I will text you tomorrow!

  7. Walking means a longer wait for food, water and tequila.

  8. Peter and I ran the 1/2 mile hill (6x800) at New Braddock yesterday. Will probably do this again soon. Makes 800's on the track feel like a nice jog. Hoping for sub 5:35 pace at Race for Hope. Go Team BT/Rogue Racers!!!!

  9. Adam,
    Good luck at the 1/2 marathon Saturday. Looking forward to seeing the new PR time. I'm trying to get up the courage to run that distance again.

  10. Thanks, the weather is going to be perfect...i just hope my body holds up. Going for it from the gun!

  11. Way to go Kelly and George!! How was the course and weather??

  12. Weather was beautiful & a little warm. That course was a hilly beast, BUT I did not walk a single tough spot.
    Bring on the food, water & tequila.

  13. Congrats Rogue Racers on Race for Hope 5K turnout.I saw quite a few PR's as well..but most of all hope everyone had fun! Great weather for a run!

  14. Peter and I will be out at Union Mill Giant around 6:30 tomorrow and will head over to New Braddock road for hills training. It will make you fast!!!!

  15. Or the hill training will make your calves cramp for 2 days and walking down stairs a challenge. Or hey maybe it will do all of the above plus make you fast. It's just if you live with George you aren't allowed to take an anti inflammatory to get you through.

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