Staying fit on the fly, or lean on the go, doesn’t have to be challenging, nor does enjoying social meals with friends. When I used to travel a lot with my former career, Panera Bread was always one of my go-to places to eat while on the road traveling from city to city every few months because of their generally “healthy” menu choices. However, as a fitness professional and competitive aesthetic athlete, over the years I have learned that you never have to settle for just what’s on the menu, especially when you have precise health and fitness goals to meet. Always customize if and when you can, something I like call lean couture.

Ms. Natural Alabama State Figure Champion
Ms. Natural Alabama State Figure Champion

Below you will see how I reduced the fat and turned a normally greater than 262 calorie fattening menu item into an under 500 calorie nutritionally dense and deliciously filling meal that can be enjoyed solo or socially through restaurant menu customization.

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The Panera Bread menu item: Roasted Turkey & Avocado BLT. Half a sandwich ordered off the menu as is: a whopping 255 calories before side items or beverages.

SO what exactly did I do to not only reduce the calories of this hefty half of a sandwich, and be able to enjoy a fun side item?

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Home screen of the myPanera app

I customized my order through the myPanera app that can be accessed through Google Play or iTunes App Store, or simply visiting the Panera Bread website.

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I am allergic to tomatoes, hate pork so I hate bacon, but love turkey and the health benefits of avocados, mayo is a very unhealthy fat whereas mustard has metabolism boosting properties, and don’t need added salt, also I prefer the nutrients in spinach over lettuce, and the bloat and inflammation reducing benefits of cucumbers and onions, plus whole grain bread is simply a healthier complex carbohydrate bread of choice

If you are a myPanera member, or simply have a smartphone or access to a computer, simply go online and set up an online ordering account. From there, you can pre-order a customized entre’ for rapid pick-up at any Panera Bread location and quite possibly if you decide to dine-in, you can pre-select your customizations, and see the complete nutritional totals before leaving home, and read your list of custom changes for your order at the restaurant counter.

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Get the Facts: Nutrition facts that fit my macros and my fitness goals. NOTE: be sure to calculate the macro exchange ratios. Panera math is not the most accurate: Totals: 366 calories (Fat 2.5 g x 9) + (Complex Carbs 63g x 4) + (Protein 23 g x 4)

So my customized Panera Bread menu item was ready for pick-up during the busy Saturday afternoon lunch hours after leaving the gym, made exactly how I wanted it, fit and filling, for a busy afternoon of writing, creating and blogging.

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My Customized Panera Bread Roasted Turkey and Avocado NO BLT half sandwich on whole grain bread just 366 calories, plus a serving of baked chips and black coffee: Total meal: 496 calories

Until Next Time…Train Smart, Eat Smart

~ I AM CANDICE MARIA ~

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One of the leading causes of preventable death in the U.S alone is #diabetes. 📈📉📊

My #graduateschool #researchthesis is committed to the study of alternative and non-invasive measures to remedy this problem in our country through the art and science of yoga. 📚📖📝🎓

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Ustrasana - CamelPose - Backbends - Spinal health

Numerous studies have already been conducted in India alone with promising outcomes for this global health epidemic.  🌏🌏🌏

In spring 2015, I will be traveling to #India to immerse myself in the #yogicculture, #lifestyle and current #therapeutic #yoga #research taking place there. 🚅🚅🚅

Please help support 💲💲💲this journey by following the link to my #GoFundMe account to read more about the trip and financial needs: http://www.gofundme.com/eokl2k

Thanks in advance for supporting the progression of #medicalresearch! 🏨🏥

In Gratitude:
In appreciation for each individual who donates I will send a special token of appreciation from India for your kind support of my journey and research.

Until next time. …OM…SHANTI….NAMASTE

~ I AM CANDICE MARIA ~

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Meditation and Yogic breathing exercises