Tag Archives: fat

Craving a Doughnut?

Sometimes we feel a craving for something “bad” like a doughnut. Fear no more! The Victor crew found a doughnut you can eat and still be good!

So what makes these doughnuts so special? For one, they baked instead of fried. So they are minus the fats you find in regular dougnuts. They use a yeast-based dough made of healthy flours. You order them and come to your door unadorned with the toppings separate.

Each doughnut is about 150 calories. They have 4g fat, 3g sugar, and 11g protein.

These doughnuts are not cheap. Right now you can get 8 flavor variety pack for $29.99. Packs of 4 go for $15-16, and a 12 pack is about $39. Shipping will run anywhere from $5.99 to $8.99 depending on where.

Each flavor has its own glaze and topping. The doughnuts are basically the same with different flavors of glaze and toppings: there’s cake batter with sprinkles, Reese’s peanut butter glaze with mini chocolate chips, and apple pie glaze with streusel crunch for example. You also get the hole.

Their shelf life is 9 days from shipping date. They can be frozen up to 3 months.

Oh, and did I mention the makers got a deal on Shark Tank?

Find out more here

Be careful with “comfort foods”

We all know and love our “comfort foods” but did you know what the calorie counts are? It also depends on the portion size. The Victor crew found an article that talks about these comfort foods you might find at a local fast food joint.

Buffalo Wings from Buffalo Wild Wings: 10 wings have 750 calories, 45 grams fat, and 14 grams saturated fat.

Bacon, Egg, and Cheese Sandwich: one egg, one slice of cheese, two strips of bacon, a roll, and butter can give you about 600 calories and 36 grams of fat.

Cheeseburger from Shake Shack: this will give you 455 calories, 26 grams fat, and 13 grams saturated fat. (They don’t taste terrible either.)

Cheeseburger from Red Robin: on the other hand, this one will give you 733 calories with 41 grams of fat.

Chili from Chili’s: this can run you 460 calories with 31 grams fat, and 15 grams saturated fat. Bean-free will have even more calories.

Donuts from Dunkin’ Donuts: a chocolate frosted donut has 280 calories and 15 grams of fat; a coconut donut has 400 calories and 22 grams of fat. Even a munchkin averages 70 calories apiece. How many of these do you pop in your mouth without thinking (or counting)?

French Fries from McDonalds: a medium-sized order has 230 calories and 11 grams fat.

Fried Chicken from KFC: original recipe half chicken has 860 calories, 52 grams fat, 11 grams saturated fat, 280 mg cholesterol, and 2,640 mg sodium. Fried chicken tenders can also exceed 1000 calories.

Healthy Eating Goals

So the Victor crew got side-tracked for a couple weeks sharing some rather unhealthy interesting foods from Japan. It’s time to get back on track. Here are some healthy ideas to help you reach your goals from fitness.gov.

Make half your plate fruits and vegetables.
Choose different colors of fruits and vegetables. The more colors the more likely you’ll get vitamins, minerals, and fiber.

Make half the grains you eat whole grains.
This is something we’ve talked here about before. Eat oatmeal for breakfast and you have a good chance of reaching this goal. Look for whole wheat breads instead of white. Try some different grains like quinoa or bulgur wheat.

Switch to lower fat milk.
The lower fat milks will have less saturated fat and fewer calories.

Vary your lean protein foods.
Not just meat but also consider peas, eggs, nuts, and seeds. Try using ground turkey for your burgers or meatloaf.

Look for lower sodium foods.
Check the labels and choose the lower sodium or no salt added varieties of soups, bread, and other items.

Drink water instead of sugary drinks.
Drink water or unsweetened beverages. That means to cut out soda, energy drinks, sports drinks.

Eat seafood.
Include fish and shellfish. As an adult, try to include eight ounces of seafood a week.

Cut back on solid fats.
This would include foods made using butter, margarine, shortening, or lard. This means cakes, cookies, desserts, processed meats, and ice cream.

Losing Weight

Losing weight depends on several factors. How much you eat, how much you exercise, what your metabolic rate is. Counting calories is a guideline to help you figure out how much you are eating. Here is what the Victor crew found out.

Start out by figuring our what your BMR is. BMR means Basal Metabolic Rate. It’s the number of calories you would burn by doing nothing at all. The number is calculated by your present weight, height, and age. The calculations are different for men and women.

Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)
(If you don’t want to do the math – here’s a calculator that can do it for you!)

These measurements are a guideline as well. They don’t take into consideration muscle-to-fat ratio. Leaner bodies will need more calories because muscle burns more calories. If you are overweight, this count could be too high for you. If you use the calculator above, you will see there are other calculators available including BMI (Body Mass Index) and Waist to Hip Ratio as well as Body Fat Percentage calculator. All of this will give you an idea of how much you should lose.

Ground beef vs ground turkey

Ever wonder if there was any real difference in using lean ground beef vs ground turkey? Well, it depends on the amount of fat and whether or not you use dark turkey meat or light turkey meat. Some ground turkey contains both. A quarter pound of ground turkey may contain 3g saturated fat vs 2.5g in ground sirloin. You have to carefully read the labels.

80% lean ground beef has about 6g of sat fat (14g total) for 3 ounces cooked.

90% lean ground beef has about 4.5g sat fat (12g total) for 4 ounces uncooked.

Step up to 95% lean ground beef and you’ll get about 2.5g of sat fat (5g total) for 3 ounces cooked.

If you like organic beef, at 93%, you will get 3g sat fat (7g total) for 3 ounces cooked.

94% lean ground turkey has about 1% sat fat (7g total) for 4 ounces cooked.

Here’s a great ground turkey recipe:

Turkey Burgers

1 egg white
1/4 cp dry bread crumbs
1/4 cp shredded carrots
1/4 cp chopped onion
1/4 cp chopped bell pepper
2 tbsp parmesan cheese
1/2 tsp salt
1/8 tsp pepper
1 lb ground turkey

Add everything except ground beef to bowl and mix well. Add ground turkey. Mix well. Shape into 4 patties. Grill first side at medium for 7 minutes. Turn and grill other side 8-11 minutes. Very tasty!