The Boerne Star (Boerne, Tex.), Vol. 97, No. 95, Ed. 1 Tuesday, November 25, 2003 Page: 5 of 18
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Tuesday, November 25, 2003
The BOERNE Star
Page 5A
1
You can make healthy
choices at the drive-thru
With the holidays approaching at light
speed, I am going to help you with tips on
how to stay within your healthy calorie
and exercise limits.
It is especially tough at this time of the
year with all the parties, company and
special occasions to contend with. Couple
that with zero time to concentrate on
healthy meals, making the healthy in
lifestyle disappear like the Halloween
candy.
So, if you have to stop at a fast food
restaurant, or you are surrounded by holi-
day food, (sounds kinda scary), here are
some choices that won’t completely cause
a fatal wreck to your diet.
I will also include some calorie bumping
exercises you can do if you fall off the
wagon... a bit.
Fast Food
Restaurants Best Choices
■ Burger King
• Chicken Whopper = 580 cal., 26 g. fat (5
sat.), 1370 mg. sodium.
• *BK Veggie Burger = 330 cal., 10 g. fat
(1.5g sat.), 770 mg.sodium.
• *Chicken Caesar Salad w/lite dressing =
210 cal., 11g. fat (4 sat.), 1090mg. sodi-
um.
FITNESS MATTERS
Pamela Painter
MASTER,
FITNESS
SPECIALIST
■ Wendy’s
• Classic Single (no cheese, no bacon) =
410 cal., 19 g. fat (7 g. sat.), 890 mg. sodi-
um,
• *Chili (no cheese) 300 cal., 9 g. fat (3.5
g.sat), 1310 mg. sodium.
• *Mandarin Chicken Salad (no adds) =
348 cal., 1.5g. fat (Og.sat), 650 mg. sodi-
um.
■ McDonald’s
• Quarter Pounder (no cheese) = 430 cal.,
21 g. fat (8g sat.), 840mg. sodium.
• *Chicken McGrill (no mayo) = 300 cal.,
6 g. fat (1.5g. sat.), 810mg. sodium.
• *Grilled Chicken Salad
w/fat-free dressing = 135 cal., 2.5g.fat
(1.5 sat.), 240mg. sodium.
• *Chef Salad w/fat-free dressing = 190
cal., 8 g. fat (3.5 sat.), 740mg. sodium.
• Small French Fries = 210 cal., lOg.fat
(2.3 sat.), 135mg. sodium.
■ Taco Bell
• Taco Salad w/salsa no shell = 410 cal.,
21g. fat (10 sat.), 1500mg. sodium.
• *Soft Taco-chicken = 190 cal., 7g. fat
(2.5 sat.), 480mg. sodium.
• *Reg. Beef Taco = 170 cal., 10g. fat (4
sat.), 320mg. sodium.
■ Subway
• *Six-inch Turkey Breast Sandwich =
281 cal., 4.5g fat (1.5 sat.), lOlOmg.
sodium.
There are actually 7 sandwiches around
300 cal. with low fat grams to choose
from. Just ask!
* Asterisk choices are the best bet.
Remember, no more than 2000 mg. of
sodium a day and 2,200 calories for
women to maintain your weight and 3,000
calories for men. Minus 500 calories a
day to lose 1 pound of fat in one week,
through exercise and less eating.
Then, for a fun way to calculate holiday
food calories, go to the website
www.cincinnati.com, key word “counting
holiday calories,” and find out just how
long your walk will have to be to burn off
those HO,HO, HOs...
Limiting sugar intake for sake of oral health is not a piece of cake
Most of us are aware we need
to limit sugary foods for the sake
of our teeth. The task is easier
said than done, not just when
will power is on short order but
because sugar shows up in some
surprising places.
It’s not shocking that dentists
recommend controlling your in-
take of soft, sweet foods like
candy, cakes and cookies.
Some sources of sugar, howev-
er, aren’t as obvious. Carbohy-
drates found in crackers, breads
and even pizza quickly break
down into sugar and, as far as
your mouth is concerned, can
have an impact similar to sugary
treats.
Other seemingly healthy foods
such as raisins and other dried
fruits spend more time in your
mouth because they’re sticky
and hard to chew, leaving more
time for sugars to do their dam-
age.
“Hundreds of types of bacteria
live in the human mouth. They
cling to the surfaces of teeth and,
if not removed, form a colorless,
sticky film called plaque,” said
Max Anderson, D.D.S., an oral
health advisor for Delta Dental
Plans Association. “Cavity caus-
ing organisms within the plaque
feed on sugar and turn it into
acid, which attacks tooth enamel
and causes tooth decay.”
Dr. Anderson recommends
reading labels closely to under-
stand just how much sugar
you’re putting into your mouth.
Keep an eye out for ingredients
like white or brown sugar,
honey, molasses and syrups, as
well as for ingredients with
names like fructose, sucrose,
glucose, corn syrup and maltose.
All are various forms of sugar.
When it’s time to reach for a
snack, consider healthier choices
like cheese, yogurt, fruit and
nuts. When sugary or carbohy-
drate-rich foods are on the menu,
eating them in combination with
other foods is better than eating
them alone.
The body produces more saliva
to help digest larger meals,
which washes away more food
and helps neutralize harmful
acids before they can attack
teeth. “It’s not realistic to banish
sugar and carbohydrates from
your diet, but understanding
their sources and following a
program of good oral hygiene
can help counteract sugar’s ef-
fects,” said Dr. Anderson. “It’s
always a good idea to brush after
meals and snacks at least twice a
day, floss at least once a day and
visit your dentist regularly.
When a toothbrush isn’t handy,
try flushing sugar from teeth by
drinking a glass of water or
chewing sugarless gum, particu-
larly those with xylitol on the
label.”
Based in Oak Brook, IL, Delta
Dental Plans Association is a na-
tional network of independently
operated not-for-profit dental ser-
vice corporations specializing in
providing dental benefits pro-
grams to 43 million Americans
in more than 75,000 employer
groups throughout the country.
Rain Check
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Run your ad m the Tuesday and Friday editions of The Boerne Star I
and if you are rained out, we'll run it FREE* in the next 2 editions! ■
★Must present Hein Check Certificate lor redemption of FREE ads. 1
Some restrictions apply.
Christopher
is a polite, outgoing
child with a great®
sense of humor, he
enjoys bike riding, video
games, fishing, camping and just about
anything else that has to do with out-
doors. His teachers say he is a delightful
student whose favorite subject is sci-
ence. He seeks the stability and support
of a loving and permanent family.
For information on adopting
Christopher
or other older children, contact Child
Protective Services at 1-800-ADOPT-96.
6 Ge
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Open Monday thru Friday. 8:30-5:30 Closed 12-1 Lunch
We welcome outside glasses and contact lens prescriptions
(800) 249-3898 • (830) 249-3898 • 1201 S. MAIN, #108 • BOERNE
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Psychiatry
Diplomate, American Board of Psychiatry and Neurology
2040 Babcock, Ste. 304
San Antonio 210-614-7979
114 Oak Park Drive
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1414 Blanco e
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• Classes 6 Days a Week
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- Peter J. Williams, D.P.M. -
PODIATRIC MEDICINE (foot problems)
Appointments available Wednesday afternoon from
1 p.m.- 5 p.m. at
128 W. Bandera in Boerne
(Across from Sonic)
Call 210-227-4164 for an appointment
DIRECTORY LISTING
(See advertising on these pages for complete information)
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Cartwright, Brian & Morgan, Clay. The Boerne Star (Boerne, Tex.), Vol. 97, No. 95, Ed. 1 Tuesday, November 25, 2003, newspaper, November 25, 2003; Boerne, Texas. (https://texashistory.unt.edu/ark:/67531/metapth1650613/m1/5/: accessed July 16, 2024), University of North Texas Libraries, The Portal to Texas History, https://texashistory.unt.edu; crediting Patrick Heath Public Library.