Quick and healthy on the go!

onthegoWe live in a go-go-go world and it can be tough to not fall into the fast food grab and go life. But sometimes that’s all we have time for. So, we are arming you with tips to make educated decisions when you’re traveling and on the go.

At Allegro, we focus on the 80/20 rule. That means 80 percent of your nutrition should be clean, wholesome and natural foods; whole grains, protein, vegetables and fruits. While 20 percent is what we call life. The 20 percent is a birthday party, an unplanned night out, going out for pizza with friends, etc.

Below are great tips for eating at a restaurant, fast food chain and tips on prepping for on the go days and trips.




Here are some great tips to consider BEFORE heading out.

  • Do your research ahead of time
  • Just because it’s free doesn’t mean you need to eat it
  • Start with something healthy
  • Order first so you don’t get swayed by what others are ordering
  • Be specific. You are the customer!
  • Balance your plate – if you’re going to have a cheeseburger then opt for side salad instead of fries
  • Split your meal with someone or ask for a to-go box when the meal comes out
  • Slow down and watch portions

Fast Food Chains

Here are some great options at many common fast food chains. When reviewing choices, the parameters we set included the following:  500 calories or less, around 10 grams of protein, lower sodium, low sugar and no trans-fat.

  • Subway
    • 6 in. turkey loaded up with veggies no mayo, whole wheat bread – 390 calories
  • Chipotle
    • Burrito bowl with steak, black beans, fajita veggies, salsa and lettuce – 460 calories
    • Salad w/romaine lettuce, brown rice, black beans, fajita veggies and salsa – 430 calories
  • Panera Bread – most of salads great choices but dressings can add more sodium/sugar (ask for dressings on the side or do half of it.
    • Roasted turkey and avocado BLT sandwich, whole sandwich – 510 calories
    • Power Kale Cesar with chicken, half dressing – 340 calories
  • Jimmy Johns – best options if you customize your orders
    • Big John: roast beef, no mayo, lettuce, tomato, onion and avocado spread – 380 calories
    • Veggie sub on French bread: sub mayo for avocado spread – 500 calories
    • Unwich – sub mayo for avocado
  • Wendy’s
    • Small chili – 300 calories
    • Add on baked potato – 170 calories (no butter!)
  • Chick-fil-A
    • Grilled chicken cool wrap – 340 calories
    • Grilled chicken sandwich – 320 calories
  • Taco Bell
    • Shredded chicken burrito – 400 calories
    • Cantina power burrito (veggie) – 430 calories

Packable Options

Here are some great on the go options for busy days or when you’re traveling. We also included a few fun ways to get your daily nutrients and water in!

  • Pre packaged fruits, vegetables and salads to go
  • Grab and go foods
    • Lara bar, kind bar, 100-calorie packs of walnuts or almonds, dried apple slices, a healthy trail mix or make your own (dark chocolate chips, almonds, dried cranberries)
  • Carry a water bottle. Make it fun and fresh! Throw some cucumber, mint, lime or raspberries
  • We need four to five servings of vegetables a day. Here are some great, easy to pack vegetables: cherry tomatoes, pepper strips, cucumber, carrots, broccoli and cauliflower
    • Spice it up:
      • Greek yogurt with balsamic vinegar
      • Hummus (individual packets too)
      • Low fat ranch dressing
      • Laughing cow cheese

Eating healthy on the go CAN fit into a healthy lifestyle if you plan ahead for it as best you can; arming yourself for success.  For more great tips on nutrition, fitness and more check out our podcast channel – Health and Wellness with Allegro Coaching!

Seeing True Beauty- A Healthy Body Image

Most of the clients I get to coach are women, but for those of you who are not, this STILL applies to you!

Women, in general, are their WORST critic when it comes to seeing themselves as beautiful.  We are so critical of our OWN flaws, but when asked to describe our best friend or co-worker, we point out all of their most positive and beautiful characteristics.  Think about it, when was the last time you wrote down all the things you truly LOVE about you?  This got me thinking about the conversations we have during coaching and how we have a tendency to practice negative self-talk.  It’s true.  We have ongoing conversations with ourselves and if you pause long enough, you will hear that conversation inside.  What does that voice say to you, repeatedly throughout your day?  Is it your greatest cheerleader or your biggest critic?  With more awareness, are you able to shift that conversation to be more uplifting and encouraging, whether that be during your next workout, on your way into work or as you spend the day with family?  I have found it helpful to develop a mantra you say repeatedly through your day- a favorite quote, bible verse, positive affirmation, etc.

Also, at some point in this journey, it is important to stop worrying so much about the number on the scale and accept who you are and the beauty you radiate to others.  Some of the most beautiful, intriguing women I know are not a size 4.  They are amazing, strong and confident women. They are positive and carry themselves with grace.  They don’t dwell on always wanting to lose weight.  They know how to wear clothing that accentuates their best places and they are healthy because they are strong.  Where are YOU this week with accepting your beauty, inside and out?  Are you making progress or still fixated on the scale to define your worth?  Yes, being at a healthy weight is important to your overall health, but being HAPPY is what life is all about.

Recently, I watched a power video that shows how quick we are to point out our flaws and not our natural beauty.  Check this out and share your comments below.  What did it teach you?  Can you relate?

– Coach Kendra


Children on the Biggest Loser: Inspiration or Exploitation?

“The Biggest Loser” is back for another season of inspirational stories and remarkable body transformations coupled with the fiery coaching of none other than Jillian Michaels, Bob Harper, and Dolvett Quince. This edition provides us with an additional highlight: childhood obesity. Three children will be present in various episodes throughout the season, helping with challenges and performing workouts of their own.

It is no secret that childhood obesity is a serious problem. In fact, nearly 32% of children and adolescents in this country are overweight or obese. It makes sense, then, to tackle such an issue that is plaguing almost 1/3 of the American youth. “The Biggest Loser” claims to be doing just that: highlighting the issue and providing ideas and strategies to stimulate change. This sounds great, and could very well encourage positive gains in the health conditions of children nation-wide.

But hold the phone a moment. Is a reality television program really the best way to attack this problem? Sure, the kids will most likely receive excellent advice and have an awesome experience, but are they the ones who gain something? Adding children to a show that is already built around pulling the viewers’ heart strings must be good for ratings and increased viewership. The possibility exists that children will become normal participants on the program; what’s to stop NBC from exploiting their presence for an improved image and continued positive responses in viewer numbers? Those viewers undoubtedly include children, and what are they doing? Staring at that oh-so-captivating box, sedentary, instead of spending that time doing what they see those kids on TV doing: moving, discovering, LIVING.

My goal is not to be the ultimate cynic, nor do I loathe “The Biggest Loser”. However, if childhood obesity is to be truly overcome, it needs to happen through cultural change. The problem with advocating active and healthy lives via reality television is that we still end up sitting in front of a screen, inactive. Our children follow suit. I believe there is too much reliance on television as an educational source, and “The Biggest Loser” doesn’t help to move things in another direction.

As long as the television – whether in the traditional sense or from some other media device – is our main source of entertainment, children won’t be moving, and neither will their weight.