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Caloires and Fat in Movie Theatre Popcorn

Friday, December 4th, 2009

Yes. It really is that bad for you! And come on, it always smells WAY better than it tastes. Normally it’s cold and stale – or so salty that you scrape the roof of your mouth off.images

A small popcorn, buttered (5 cups) has approximately 470 calories and 37 grams of fat. Of which, 22 are saturated.

A large popcorn, buttered (20 cups) has approximately 1640 calories and 126 grams of fat. Of which, 73 are saturated. AHHHHHH!!!!!!!!!!!!

A large un-topped popcorn has approximately 1, 200 calories- more than half a day’s worth for most people. And that’s without the topping!

This does not even factor into account the amount of sodium you get from a small bag of popcorn. Not to mention the sugary pop you may have to wash it down.

NOW THAT YOU KNOW… IS MOVIE THEATER POPCORN REALLY WORTH IT?

Some Ideas to avoid popcorn at the movies:

  1. Bring your own home made air popped popcorn and save 345 calories, 35 grams of fat and 21.7 grams of saturated fat for 5 cups.
  2. Get a large tea and drink it during the show! This is what I do :-) The hot beverage takes any cravings I may have away. Plus it takes a long time to finish, leaving less time to think about popcorn.
  3. Bring a bag of fresh cut veggies, an ounce of nuts or even a snack like a Lara Bar.
  4. Some movie theaters now have Yogen Fruz in them. I sometimes get a small low fat with strawberries. Yumm.
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My Picks At Five Fast Food Restaurants – Pizza

Tuesday, November 3rd, 2009

With a fast food pizza place on every corner, Pizza has become the go-to “order-in” or “take-out” fast and easy meal option for many. If you’re in the mood for pizza or ordering in because you think it’s easier than whipping up a meal at home, here is what I would order:

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PIZZA HUT

1/8th of medium pizza (1 slice)* Remember 1 slice of a large pizza has more calories then listed because the slice will be bigger!

THE GOOD Calories Carbs Protein Fat Fiber Sodium
Pizza Hut Thin & Crispy Cheese 190 22 9 8 1 550
Pizza Hut Thin & Crispy Hawiian 180 20 8 6 1 540
Pizza Hut Thin & Crispy Veggie Lovers 180 23 8 6 1 530

  • All 6 Fit and Delicious menu choices are a good options here. For 1/8 of the pizza you’re looking at 150 – 180 calories and approximately 4 grams of fat.
  • Stay away from the pan pizza. It’s double the calories, fat and sodium of the thin and crispy kind.

Visit http://www.pizzahut.com/Nutrition.aspx for more information.

DOMINO’S * 1/8th of medium Pizza. (1 slice)

THE GOOD Calories Carbs Protein Fat Fiber Sodium
Thin Crust Plain 140 14 5 7 1 240
Add Pepperoni 40 0 2 3.5 0 140
Add Ham 10 0 1 0 0 100
             

Visit http://www.dominos.com/home/menu/nutrition.jsp for more information.

There are tons of pizza places! Of the fast food chains, these are the two I would visit. But. if you’re favorite pizza place did not make my list, here are some tips!

  • Order the Thin Crust Pizza. But don’t fool yourself. Not all thin crust pizza’s are as low in calories as the ones listed.
  • If it’s made to order, ask them to go easy on the cheese.
  • Top your pizza off with veggies instead meat.
  • If you really love meat on your pizza, try a Hawaiian- made with Canadian Back bacon and pineapple- this is the healthiest, leanest meat option of the unhealthy choices.
  • Moderation. Have one piece and fill up on green salad. Especially if you are not aware of the calorie and fat content.
  • If you’re having Pizza, try to stay away from all the other unhealthy options these restaurants now offer like wings and cheesy garlic bread.
  • When in doubt- make your own! There are great whole grain, low calorie crust options in your supermarket.
  • Go online and check out the nutritional information of your favorite slice. Trust me, some of these will surprise you!
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My Picks at Five Fast Food Restaurants – Mc Donalds

Wednesday, October 21st, 2009

logo_home_topIt’s amazing but you can walk away from a meal at McDonald’s feeling healthy and light ( and a little heavier on the salt intake). But the good news is, you don’t have to blow your diet if you’re stuck at McDonald’s.

McDonald’s has salads with grilled and crispy chicken!

  • Stick to the grilled stuff.
  • Just because it’s a ’salad’ does not mean it’s healthy. Putting crispy (really fried in disguise) chicken on salad adds unwanted calories and fat.
  • I would also stay away from the Cesar salad at McDonald’s. Once again, if you’re going to intake the calories in a Cesar (even with the light dressing) there is no point in eating a salad to begin with.
  • Lettuce is not magically still healthy with crap on it.

Here are my picks for McDonald’s Salads and the dressings to go with them:logo_btm

Type Calories Carbs Protein Fat Fiber Sodium
Spicy Thai with Warm Grilled Chicken 230 19 23 4 5 *860!
Mediterranean Salad with Warm Grilled Chicken 210 11 25 8 4 *990!
Garden Salad with Warm Grilled Chicken 120 12 25 6 4 *730
Renee's Ravin Raspberry Vinaigrette 60 8 .1 3.5 0 120
Mediterranean Greek Dressing 80 1 1 8 0 *540!!!

McDonald’s has all sorts of new fun things on their menu that never used to be there when we were kids. You’ll see things like wraps, new desserts and fajitas. So my first piece of advice is to stay away from this stuff. Having a wrap at McDonald’s is not worth it!!! If your going to splurge you might as well do it on what you grew up on!

Now, here is the compromise – you end up at McDonald’s because your kids cooperated at Walmart, or whatever the reason- this is NOT THE TIME to have a little fun! This is the time where you should look at the above chart and have a salad.

You should have a treat at McDonald’s when it’s something you want so bad that you actually get in your car and specially go out to get it, it doesn’t just happen to appear in front of you. And in this situation – here are a few standards that won’t break the calorie bank.

logo_btm

Type Calories Carbs Protein Fat Fiber Sodium
Hamburger 250 32 12 8 2 *860!
CheeseBurger 300 33 15 12 2 *750!
4 Peice McNuggets 210 13 10 14 0 *450!
6 peice McNuggest 310 20 15 21 1 *670!
Small Fries 220 30 2 11 3 170
Egg McMuffin 290 29 16 12 2 *760!
Ice Cream Cone 230 39 5 7 0 135

So here are some tips!

  • The bun in the hamburger is actually where you are getting most your calories. So feel free to put a second normal patty on the bun for an extra 80 calories and six grams of fat.
  • Feel free to have only half the bun and make it an open face burger. You’ll save over 75 calories, 2 grams of fat and 125mg of sodium.
  • If you’re having the four piece McNuggets treat yourself to half an order of small fries.
  • Careful with those dipping sauces! Each contain an average of 50 calories and are made with LOTS of sugar! Try to stick to one.
  • If you’re just going for Nuggets get the 6 piece, if you’re just going for fries have the small.
  • If you LOVE McDonald’s ice-cream, it’s actually not such a bad treat because it’s made with ice-milk.
  • But stay away from the McFurry- over 700 calories! And stay away from tricky ‘healthy” things like muffins (more calories and fat than a cheeseburger or a 6 piece nugget!)

home_top_mcd

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Fast Food ? Think Again.

Tuesday, October 13th, 2009


  • 7:30am- You wake up, stumble to the bathroom, brush teeth, shower, get dressed, make-up.
  • 8:00- Make/eat a healthy breakfast.
  • 8:30- You’re on the road to work. (So far, so good…)
  • 9-Noon – You work your tail off– I’ll give you the benefit of the doubt on that. (Here’s where it gets interesting.)
  • 12:30- Lunch. You’re starving because you didn’t have time to grab a snack. Gotta find something to eat so you can make your meeting in an hour! 12:45 – Arrive at food court (after elevator traffic). Start looking for something to eat – fast.
  • 12:50- Wait in the line of people at Hoagie Heaven (insert your local snack shack here), place your order and wait for them to make it.
  • 1:00- Finally sitting down to eat… Make that “wolfing down” because you have to get back to check emails before your meeting at 1:30.

Sound familiar? Good thing you went for fast food…

Not!

If you add up the time it takes to get to and from the food court, coupled with the wait times at the counter as you pay and the wait for your food, those minutes fritter away fast. And that’s not even including the walk (make that waddle) back to your desk afterwards.

We eat fast food to save time, to make our lives easier (or so we tell ourselves). But the truth is that it always ends up taking 30-40 minutes just to grab a “quick” bite!

Why no avoid this situation all together and MAKE YOURSELF LUNCH and pack a couple of snacks!

Some of you may say “Whatever, I can grab food and be back at my desk in 20!” I’m not here to argue numbers (well, maybe I am), but if you took a few extra minutes in the morning (when you’re already making your healthy brekkie – duh) or even the night before to throw together a lunch and toss in morning/afternoon snacks, you’d actually save more time! “But, there is no time” you say! Look, it won’t take more than 10 minutes to make a sammy or salad and put nuts in a ziplock with a banana! And it’ll still be faster than the 30 minute relay you run to grab a meal that’s actually going to slow you down in the afternoon as your body works through it.

In the end, fast food is not fast at all. The name is actually misleading. It’s slow food because it slows you down time-wise, energy-wise, and even money-wise. Yes, you waste money! You have to work to pay for it.  And you know the old adage… time is money.

“C’mon,” you say, “fast food is cheap!” Really? If you go to lunch 3-4 days a week, and spend 5-7 dollars for lunch (which is a little low once you include taxes and soda) you’re spending over a $1000 a year! That’s the price of a vacation!!!!  Plus, if you stir up the discipline to bring your lunch and pack some snacks, you’ll give yourself a few extra minutes to step away from the rat race (reading, people-watching, listening to music, meditating- and by ‘meditating’ I mean flipping through trash mags) and cut down on stress.

So why would you work harder and longer to pay for your fast food- sorry “slow food”- when you could really just squeeze 5-10 minutes in the morning or at night and give yourself more time during the day to do something good for yourself?

Want to eat fast food?

Make it yourself.

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My Picks at 5 Fast Food Restaurants – Starbucks

Tuesday, October 6th, 2009

You find yourself in line at Starbucks and it’s lunch time or snack time — what should you order ? Here are tips:

bevlineup_header_02

Tip One- Look at the food display and think “what do i NEED” not “what do I want”.

Tip Two- Decide if you’re really hungry or if you’re just tempted because of all the delicious treats staring at you.

Tip Three- If you’re hungry- how far away is a healthy meal ? Is it an hour or two away ? Can you get away with a small healthy snack to tide you over or will you be having a meal at Starbucks ? It’s important to identify this because most people treat baked goods or drinks as snacks. But the reality is – your probably eating more calories and fat in your ’snack’ then you would at a meal. So make sure to call it what it is. Snack or Meal.

TIP FOUR- If it’s SNACK time, pick one choice. Food or drink. (Unless of course your drink is calorie free like brewed coffee or tea).

Here are my picks:

logo_topSNACKS

  1. A tall non fat latte. This should be able to tide you over until it’s time for a meal. I know it’s a drink, but it’s one that is full of lean protein. The low fat diary is great for your bones and the protein will help keep you full. Plus a hot drink lasts longer than a cold one- keeping your hands and mouth occupied.
  2. A tall non fat vanilla latte. Forget the ’skinny’ option. If you really want something a little sweet have the real thing. At 150 calories, it’s way better to  feed your body real sugar versus chemicals (which only saves you approximately 50 calories).
  3. Nuts. This is a great addition to the menu at Starbucks but BE CAREFUL. These tiny packets of nuts have over 4 servings in them. Make sure you read the nutritional label. If it says 200 calories for 100g and there are 400g in a package – separate your bag into 4 servings and eat just one serving.
  4. Perfect Oatmeal. Plain. Once you add all three sides (brown sugar, dried fruit and nuts you’re adding over 250 calories to your oatmeal). You can add them in, just make it a meal! The brown sugar is 50 calories, the nuts and the dried fruit are 100 each.

LIGHT MEAL

  1. Fruit and Cheese plate – This is very high in fat. Less fat then a lot of the baking, but it’s still high. The reason? It comes with over 2 ounces of full fat cheese. I would eat half the cheese on this plate and cut the which would cut the caloires by approximately 100 and the fat by approximately 10 grams.
  2. Yogurt Parfait – A low fat snack with dairy and protein – but it is high in sugar so watch out for cravings after you eat this one!
  3. Reduced Fat Turkey Bacon Breakfast Sandwich - I think they are starting to offer this with egg whites which would bring down the fat and calories even further. Of course, it’s high in sodium so watch your salt for the rest of the day :-)
  4. Egg White Spinach Feta Wrap- I’m not sure I trust the nutritional chart here. It says this sandwich contains 8 grams of fiber…??? This one is high in sodium too!
  5. Vivano ask them to make it with fat free milk. – Careful this one is high in sugar, but it does contain protein and fiber. The great thing is, it will feel like a treat and it’s not so bad for you :-) Just remember this drink is a light meal.

Type Calories Carbs Protein Fat Fiber
Tall Non Fat Late 102 15 9.6 0 0
Tall Non Fat Vanilla Late 150 28.2 9 0 0
Perfect Oatmeal 120 21 4 2 3
Fruit and Cheese Plate 370 35 14 20 3
Yogurt Parfait 270 49 9 4 3
Reduced Fat Breakfast Sandwich 350 41 20 11 3
Egg White Feta Wrap 280 35 11 9 8
Vivano 270 56 16 .5 7

* You’ll notice I have no baked goods on my list. These are all processed goods- even the low fat options have at least 9 grams of fat in them. If you’re going to consume calories on baked goods, save it for home made or at the very least fresh from a bakery. If your very favorite treat comes from the display at Starbucks then treat yourself once in a while. But cut it in half and THROW the other half in the garbage RIGHT WHEN YOU GET IT. And of course, count it as a mini meal.

* I would stay away from the sugar free options as I’m not a fan of fake sure. A tall non fat vanilla latte is a good option for a treat.

* Be careful of the “unsweetened’ iced lemonades and teas. If unsweetened mean 20 – 30 grams of sugar then I don’t know what sweetened would mean. These DO have calories in them. They do have sugar in them.

Starbucks has great nutritional breakdowns of all there drinks and food items on line. If you’re not sure about something or want to know more about ingredients check it out!

http://www.starbucks.com

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My Picks At 5 Fast Food Restaurants – Taco Bell

Wednesday, September 30th, 2009

images-1

I get asked all the time by clients what to do if they end up in a stiuation where they have no choice but to eat at a fast food restaurant. I think it’s important to know what you can have because there are good choices – you just have to know what they are. Of course, my first recommendation is to pack a lunch or a healthy snack but this is not always possible in the reality that is life. So, if you end up staring over the counter at Taco Bell here are a few safe bets!

Taco Bell has a new Fresco Menu with 7 healthier options for you to choose from. I personally would stick to this menu and not veer from it.

option-fresco

Type Calories Carbs Protein Fat Fiber Sodium
Fresco Crunchy Taco 150 13 7 7 3 350
Fresco Soft Taco - Beef 180 22 8 7 3 640
Fresco Burrito Supreme® - Chicken 340 49 18 8 6 1390
Fresco Burrito Supreme® - Steak 330 49 15 8 6 1310
Fresco Ranchero Chicken Soft Taco 170 22 12 4 2 740
Fresco Grilled Steak Soft Taco 160 21 9 4.5 2 600
Fresco Bean Burrito 330 55 11 7 9 1230

What would I order ?

  • I would have one taco from this menu to tide me over, fill up on water and wait until I got home for a healthy snack.
  • If I was really hungry and the possibility of a healthy snack was not in the picture I would have two taco’s.
  • To be honest, I would pick two taco’s over 1 burrito for the simple fact that eating two of something seems more satisfying than eating one!
  • If you did want the burrito, that’s o.k! Have 1/2 of a burrito as a snack or a full one as a meal.

As you can see from the breakdown, with ALL fast food restaurants comes sodium. The FDA recommends you do not get more than 2400mg of sodium in a day. Some of these choices have 1/2 of your daily sodium in them – so if you do find yourself having to eat at Taco Bell just make sure you try to cut back on your sodium intake for the rest of the day. Sticking with unprocessed foods with help you.

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Staying On Track On Your Summer Vacation

Thursday, July 30th, 2009

It’s the summer. And with summer time comes cottage time for many people (If not a cottage then some form of family vacation)! It’s really hard to stay on track when you change your schedule, when you’re in someone’s kitchen or don’t have a kitchen at all!

Every year – I too am faced with these challenges. We go to my relatives cottage for a week and I don’t have my own kitchen and I’m not on a normal schedule at all. Not to mention all the wine, chips & dip and pies I am tempted with.
This is the way I try to face the challenge head on without allowing it to ruin my vacation.
  • Water, water and more water!
I drink a lot of water. Keeps me hydrated, keeps me full.
  • Shop Till You Drop
As soon as we arrive, I make my husband take me to the grocery store. I find this the most helpful thing to do while we are away. I make a list of all sorts of healthy snacks, breakfast ideas and possible lunches for the week ahead and then we do a huge shop.
  • Lunch – The Final Frontier
I don’t know if you find this or not, but for some reason when I’m away, lunch seems to vanish into thin air. It’s often skipped completely (maybe so that people can claim appetizer time as lunch time :-D ).  I make sure I always have lunch. Even something small. This just helps me prepare for all the tempting salty and sweet treats at dinner.
  • The Hour For Dippin’ Your Chips
Around four or five o’clock it seems that the wine and appetizers always find a way onto the table. And most of the time, you eat so many appetizers that you actually don’t even need to eat dinner (but you do because it’s dinner and you don’t skip dinner!).
This is tough, but I try to stay clear of appetizers. I do not, however, make them off limits.  If there is something that is really worth having – I have a sample. If it’s crackers and dip or something I can get anywhere, anytime – I try to stay away. There are so many treats on vacation why waste them on something you can eat at home!
  • A Vacation Without a Little Wine?
I have a glass a night, or none at all. Sometimes, you have wine just because everyone around you is having it- but you actually could do without the glass. If this is the case (a lot of the time it is for me) I pass on the wine and save it for another night. I’m not perfect! There may be one ( or two) nights where I have 2 glasses.
  • The Dinner Bell!
This is less of a challenge because normally it’s barbecue. I stick to the lean protein, veggies and salad. I stay clear of starches while I’m away because I get them in other forms (a treat here or there). If you are not so lucky as to have barbecue every night and you frequent restaurants, just try to stick to the same rules : protein, vegetables, salads.
  • The Sweet Stuff
Another tough challenge. Here is the thing,  I can not go to the cottage for 7 days and have dessert and appetizers every day without expecting to come home upset with how I feel afterwards. If I want to go home and still fit into my jeans I have to learn to say no to things that are just not worth it.
  • If my mother-in-law baked something fresh from scratch (I mean crust from scratch, filling from scratch- no cans, no boxes) then I will have a small piece. If the dessert is from a store or a box or a can- I TRY to stay away. Try is the operative word. Let’s not forget I am a human being and sometimes listening to your own advice is difficult.
Even if I’m not perfect on my vacation, if I can follow my own rules 80 or 90 % of the time, it’s way better then throwing caution to the wind and overindulging for 7 days straight. I try not to focus on it, I just try to keep it in the back of my mind. When the appetizers or desserts come out (my biggest challenges) I try to stay conscious of what I am eating. If I can keep my brain from shutting off, I can keep myself from over-eating.
  • 5432 Steps. Rained all day :-(
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What to Snack on While Grocery Shopping

Thursday, July 16th, 2009

I don’t know about you, but whenever I go grocery shopping, I get hungry- famished actually. Maybe it’s because I’m surrounded by a wear-house full of tempting food! And I don’t think I’m alone. I always see people mindlessly opening the box of crackers / bag of chips they bought for their kids, or grabbing a not so healthy “health” bar to munch on as they walk aimlessly down each isle.

Next time you get hungry at the grocery store, give this a try:
1. Walk over to the Deli counter.
2. Ask them to slice you a piece of Havarti or Cheddar (or whatever your fancy is).
3. Munch on your slice while you’re pushing your buggy around.
*You’ll get over 300mg of calcium and the protein based snack should keep you feeling satisfied.
*20252 Step. BIG, BIG, Walking day!
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Healthy Choices In an Italian Restaurant

Tuesday, June 23rd, 2009

It’s tough to post about eating healthy in Italian restaurants because every menu will vary a great deal. What I can do is offer you some tips and tricks that I hope will apply to the majority of Italian restaurants you may find yourself in.


  • Stay at the top:

1. You can make an entire meal out of the appetizer section and it will be delicious.  Start with a green salad or even the egg drop soup and have the grilled calamari, steamed mussels (in a tomato broth) or grilled shrimp as your main course.

  • Keep your noodles at home:
If you want pasta, have it at home where you can control how much you are making and what goes in it. Pasta at a restaurant is bad news. Sorry! Even pastas that come on the side of a main dish tend to be well over 2 or 3 servings of the stuff! If you’re DESPERATE for restaurant pasta have it in a tomato sauce with veggies (Primavera)- ask them to cut the portion in half (and leave the other half in the kitchen).

  • Beware of fake healthy options:
Chances are the small steak that you thought you should stay away from will have less added fat then the chicken or fish you assumed was the healthiest option. So if you want red meat, go ahead and have it, just make sure it’s size appropriate. Approximately 4 ounces for women and 6 ounces for men. I’m sure you will have to cut the piece of meat they bring you in half…at least. Portions are really where you have to be very careful in restaurants. And if you have the chicken or fish (as I often do!), ask them to go REALLY light on the butter and oil(as I always do!).
  • Navigate The Pizza Menu:
If you are ordering pizza, try ordering it on a thin crust. ( Multigrain if they have it). Go with the veggies instead of adding pepperoni and sausage, and ask them to go light on the cheese. Try to fill up on salad and eat one or 2 slices of  pizza- not the whole thing. Even if they bring you a personal size pizza, you should probably only have half of it.
  • Desert the dessert
Eating out is a treat on it’s own! Try to  back away from the sweets at the end of the meal. Instead, finish your meal with a tea or a decaffeinated coffee.
  • Watch out for hidden calories.
These are hard to watch out for because you don’t know they’re there. I just discovered a restaurant that serves a bruschetta with over 1000 calories and more than 45 grams of fat! Yup! Who would have thunk that a piece of bread with tomatoes on it could be so deadly. But restaurants want everything to taste delicious and in doing so, they add butter and oil! Everything is better with butter! Except your heart and your thighs of course!

If you can, it’s always a good idea to look up the restaurant on the internet and see if they provide nutritional information on their web site.

  • 12142 Steps.

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The Move

Wednesday, May 6th, 2009

I don’t know why no one told me that moving is one of the five most stressful things in life. But I had no trouble figuring it out on my own! I was stressed! For some people stress means a loss of appetite. Me? I can’t stop eating! But I knew this was going to happen – so when the stress levels began to rise I prepared for battle. Except here was my other catch. I didn’t have any pots and pans or dishes …- so meals were difficult to say the least. Everything had to be cook-free, easy and fast.

This is pretty much what I was hoping to be eating this past week:
  • Breakfast- I bought a ton of fresh fruit so breakfast would be easy!
  • Second Breakfast- Instead of my usual Steel Cut Irish Oatmeal, I was planning on making the quick kind. I bought Old Fashioned Rolled Oats. These take 3 – 5 minutes in the microwave. They are less processed then the super quick oats.
  • Lunch- I had a few go to’s: Tuna with yogurt on Ezekiel or Wasa Crackers Ezekiel with cheese and tomato. Cottage cheese with tomato and avocado Good old peanut butter sandwich on Ezekiel with a tall glass of milk
  • Snacks: I’ve bought a bunch of  cheese strings, yogurts, apples, carrots, celery, cucumbers and nuts.
  • Dinner: I was planning on having a bag of lettuce with cold rotisserie chicken ready made from the grocery store. And if I had to order in ( which I knew would happen) I’m was going to order Greek!!! My goal was to stay out of junk food and watch my portions. I can really overdue it when I’m stressed so I wanted to keep myself in check!
Can I just say that I had the best of intentions. I even stocked my house with all the stuff I told you about !!! But here is what really happened: A lot of pizza, a fresh baked lemon loaf from my mother in-law, bready sandwiches and one upset tummy! I’m human and food can be a huge crutch in a stressful time. Is this an excuse? No. It’s reality.  I ate like crap while I was moving.
  • The important thing is – I’m back on it! I have pots and pans and dishes. WOOT. I’ve just come from the kitchen where I made a big batch of soup for the week, a Turkey Meat Loaf for dinner tomorrow night and Tuna Sambal for dinner tonight. Last night I even passed on my three year old nephews birthday cupcakes! I guess what I’m trying to say is – eating healthy is a lifestyle. It’s not a diet – so there will be days where you slip up. But that does not mean you should give up and blow the week or the month(s). As soon as you can get your brain back, make your next meal a healthy one and hop back on the train. Just because you had one mess up or a long string of mess ups does not warrant you to give up on yourself. Put the cookie down and eat some cut up veggies!

  • 9322 Steps!
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