Okay, okay, we all know that Dunkin' Donuts is not the healthiest place in the world.  Besides donuts, they do offer other choices.  Let's take a peek and see how they measure up.

Plain bagel:  320 Calories, 2.5g Fat, 0 Cholesterol, 650mg Sodium, 62g Carbs, 12g Protein
Everything bagel:  370 Calories, 6g Fat, 0 Cholesterol, 650mg Sodium, 67g Carbs, 14g Protein
Multigrain bagel:  380 Calories, 6g Fat, 0 Cholesterol, 650mg Sodium, 68g Carbs, 14g Protein
Cinnamon Raisin bagel:  330 Calories, 3g Fat, 0 Cholesterol, 430mg Sodium, 65g Carbs, 10g Protein
2 oz Plain Cream Cheese:  190 Calories, 17g Fat, 55 Cholesterol, 190mg Sodium, 4g Carbs, 4g Protein
2 oz Garden Vegetable Cream Cheese:  170 Calories, 15g Fat, 45 Cholesterol, 340mg Sodium, 4g Carbs, 2g Protein
2 oz Lite Cream Cheese:  120 Calories, 9g Fat, 30 Cholesterol, 280mg Sodium, 5g Carbs, 4g Protein
Banana Walnut Muffin:  540 Calories, 25g Fat, 65 Cholesterol, 520mg Sodium, 69g Carbs, 10g Protein
Honey Bran Raisin Muffin:  480 Calories, 15g Fat, 60 Cholesterol, 480mg Sodium, 79g Carbs, 8g Protein
Cranberry Orange Muffin:  440 Calories, 17g Fat, 65 Cholesterol, 480mg Sodium, 66g Carbs, 8g Protein
Blueberry Muffin:  470 Calories, 17g Fat, 60 Cholesterol, 500mg Sodium, 73g Carbs, 8g Protein
Reduced Fat Blueberry Muffin:  400 Calories, 5g Fat, 60 Cholesterol, 490mg Sodium, 78g Carbs, 8g Protein

Well that wasn't so bad.  Wait until we get to the breakfast sandwiches.  You may go into cardiac arrest just reading this.  Want to see?  Then

Maple Cheddar Breakfast Sandwich:  690 Calories, 45g Fat, 180 Cholesterol, 630mg Sodium, 45g Carbs, 25g Protein
Bacon Egg Cheese Bagel Sandwich:  540 Calories, 18g Fat, 200 Cholesterol, 1400mg Sodium, 69g Carbs, 18g Protein
Sausage Egg Cheese Bagel Sandwich:  660 Calories, 35g Fat, 225 Cholesterol, 1450mg Sodium, 63g Carbs, 28g Protein
Egg Cheese Sandwich:  470 Calories, 15g Fat, 190 Cholesterol, 1120mg Sodium, 65g Carbs, 20g Protein
Egg Cheese English Muffin Sandwich:  280 Calories, 9g Fat, 140 Cholesterol, 1010mg Sodium, 34g Carbs, 15g Protein
Supreme Omelet on a Croissant:  590 Calories, 38g Fat, 260 Cholesterol, 1040mg Sodium, 42g Carbs, 21g Protein
Southwestern Chicken Panini:  420 Calories, 10g Fat, 45 Cholesterol, 970mg Sodium, 57g Carbs, 23g Protein
Meatball Panini:  480 Calories, 19g Fat, 40 Cholesterol, 1180mg Sodium, 56g Carbs, 22g Protein
Turkey Pesto Sandwich:  530 Calories, 23g Fat, 65 Cholesterol, 1630mg Sodium, 46g Carbs, 33g Protein
Vegetarian Sandwich:  420 Calories, 21g Fat, 5 Cholesterol, 480mg Sodium, 51g Carbs, 9g Protein
Caesar Salad:  390 Calories, 33g Fat, 35 Cholesterol, 980mg Sodium, 14g Carbs, 10g Protein
Chicken Caesar Salad:  520 Calories, 36g Fat, 85 Cholesterol, 1520mg Sodium, 16g Carbs, 34g Protein
Garden Salad:  240 Calories, 12g Fat, 30 Cholesterol, 430mg Sodium, 24g Carbs, 12g Protein
Mediterranean Salad:  220 Calories, 11g Fat, 315 Cholesterol, 760mg Sodium, 23g Carbs, 10g Protein
1 cup Broccoli Cheese Soup:  180 Calories, 13g Fat, 40 Cholesterol, 71310mg Sodium, 10g Carbs, 7g Protein
1 cup Chicken Noodle Soup:  140 Calories, 3.5g Fat, 45 Cholesterol, 840mg Sodium, 20g Carbs, 8g Protein
1 cup Clam Chowder Soup:  230 Calories, 11g Fat, 30 Cholesterol, 990mg Sodium, 20g Carbs, 10g Protein
1 cup Timberline Chili With Beans Soup:  230 Calories, 8g Fat, 35 Cholesterol, 890mg Sodium, 260g Carbs, 15g Protein

America runs on Dunkin'?  I sure as hell hope not.  Get this, Rachael Ray is now the spokesperson.  She's going to lead the company into developing "better for you" food and beverage options.  Way to go Rachael!

The weather is turning and that means this weekend you may be opting for a cooler drink.  Maybe a Gin & Tonic?  Perhaps a Mojito?  Before you go there, this quiz will educate you on which spring cocktail has more calories.

Which Has More Calories:  Gin & Tonic or Mojito?

1. Gin & Tonic
2. Mojito

With all this talk about Chinese food having a bad rep, I thought it would be appropriate to break down so called gourmet Chinese food, Panda Express.

You should probably opt for these options:

Mixed Veggies:  90 Calories, 7g Fat, 0g Trans Fat, 110mg Sodium, 8g Carbs
Mushroom Chicken:  130 Calories, 6g Fat, 0g Trans Fat, 520mg Sodium, 8g Carbs

*The numbers above are all done without rice.

Want to know what you definitely shouldn't order (including sides) then,

You should steer clear of these options:

Orange Chicken:  500 Calories, 27g Fat, 1g Trans Fat, 810mg Sodium, 42g Carbs
BBQ Pork:  440 Calories, 23g Fat, 0g Trans Fat, 1570mg Sodium, 15g Carbs

*The numbers above are all done without rice.

Sides are not always your friend:

Steamed Rice (8oz.):  380 Calories, 2.5g Fat, 0g Trans Fat, 30mg Sodium, 81g Carbs
Fried Rice (8oz.):  450 Calories, 14g Fat, 3g Trans Fat, 710mg Sodium, 67g Carbs
Chicken Egg Roll:  170 Calories, 8g Fat, 0g Trans Fat, 410mg Sodium, 17g Carbs

Still need your Panda Express fix?  Then, check out these tips on ordering Chinese food as healthfully as possible.

Trying to slim down and wondering if yoga is the answer?  In order to lose weight, you need to burn calories, and like anything physical, doing yoga can help you achieve that goal, but it depends on what style of yoga you do.  You want to choose vigorous vinyasa, power, or ashtanga classes rather than slower-paced styles such as Kripalu or Iyengar.  These classes move quickly so they really get your heart pumping — you can burn over 400 calories per 90-minute class!  These styles also incorporate poses that strengthen your muscles, and more muscle mass helps keeps your metabolism fired up.

What about Bikram?  While this style of yoga involves practicing in a super-hot room so you sweat your butt off, sweating alone isn't what results in dropping pounds.  You'll experience water weight loss, but as soon as you rehydrate with a few gulps from your water bottle, you'll "gain" it right back.

In order to see results, practice 90-minute classes three to five times a week.  Although yoga is an awesome total body workout, weight loss might happen more gradually than you want.  In order to lose weight faster, I recommend supplementing your exercise routine with heart-pumping cardio sessions such as running, cycling, or hitting cardio classes at your gym.

Aside from burning calories and strengthening your muscles, yoga also helps you focus on having mind and body awareness.  When you bring your attention inward, you may notice a shift in your perspective about how you treat your body and what you put into it as fuel.  Doing yoga regularly can inspire you to take care of yourself as you become more aware of your physical and mental states.

Going out to dinner with friends can be so much fun, that is unless you're watching your weight.  Menus are full of such tempting foods, and most of the time you end up eating more than you would at home.  Plus butter is often the secret ingredient.  Here are some tips so you can stick to that healthy diet of yours, and enjoy eating out as well.

• Have a healthy snack before you eat — If you get to the restaurant and you're starving, you'll be more likely to order a lot of food, or devour the entire bread basket.
• Think of one entrée as two — When your dinner arrives, ask for a take-out container so you can pack half away for tomorrow's lunch.  If you wait to get the container until after you eat, you'll be more likely to finish off the dish.  (When food is in front of you, you're more likely to eat it.)
• Order with a friend — Sharing an entrée with someone else will cut your calories in half, so you can savor the taste, but not overeat.
• Order a big salad for your meal — Most restaurants offer humongous salads filled with fresh veggies, delicate field greens, nuts, dried fruit, fresh fruit, and grilled chicken.  A big salad will fill you up, and they're filled with healthy stuff.  Oh, and be sure to ask for the dressing on the side.  Request vinaigrettes rather than creamy dressings.
• Order a smaller meal — Either order an appetizer or a small entrée.  They're usually big enough to fill you up.

Want to see the other great tips?  Then

• Avoid all-you-can-eat restaurants or buffets — If food is available, we want to eat it.  Portion control is so hard to follow, so you don't need to be tempted with "bottomless" bowls of soup, salad, pasta, or bread.
• Add veggies — Whatever you do order, whether it's pizza, a stir fry, or pasta, ask your server if you can have extra veggies added.
• Drink water — Avoid ordering sodas with free-refills.  You don't need all the extra calories or sugar.
• Avoid alcoholic beverages — When you drink, your self-control goes out the window and you're more likely to say "yes" to more food.

Fit's Tips:  Just because you're watching your weight doesn't mean you have to miss out on the fun of dining out.  Have other tips worked for you?  Tell me about them below.