Posts

Showing posts from February, 2011

Menu Options

Breakfast:
1/2 Whole Grain or Whole Wheat bagel (toasted) w/ low-fat peanut butter or almond butter lightly spread on top
Slice banana on top. Save other half for later

Midmorning Snack
Apple -medium

Lunch
1 cup Lettuce
3 oz Garbanzo Beans
2.5 oz Tuna Solid White Tuna - small can
sliced tomato, cucumbers, and carrots
Top lightly with a olive oil vinaigrette dressing

Midafternoon snack
other half banana

Dinner
1 cup Asparagus, boiled topped with Fleishmans Spray butter and lightly salt/pepper
4 oz Fresh Salmon fish cooked lighlty in olive oil or grapeseed oil


Breakfast
1 whole egg 1 egg white, top lightly with shredded cheddar cheese

Midmoring snack
cup of Yoplait yogurt Lite, any flavor

Lunch
Wrap (mix all together
0.5 oz Brown Rice
4 oz chicken, shredded
mix in salsa
Wrapped in a low-fat tortilla

Dinner
1 cup Lettuce topped w/ radish, green pepper, red bell pepper, avocado, black olives and onion.
Feta Cheese
1/2 dinner roll, whole wheat

Snack
1 oz nuts, dry roasted almonds

Menu Options

Breakfast
Oatmeal topped w/ sliced bananas, sprinkled w/ flaxseed. If you are not working out today, skip the banana

Mid-morning Snack
Apple - medium w/peel. If you are not working out today choose an orange or grapefruit instead

Lunch
1 cup Romaine Lettuce
1/2 Avocado, sliced
1/2 cup cauliflower
1/2 cup broccoli
1/2 cup radishes
Alfalfa Sprouts sparingly
1/2 cup cottage cheese
4 Reduced Fat. Low sodium Wheat Thin crackers (if not working out, skip the crackers and choose either the avocado or cottage cheese. Not both)

Mid-afternoon Snack
1 oz walnuts (heart health)

Dinner
4 oz Tilapia grilled in garlic flavor olive oil - squeeze lemon on top for flavor)
1/2 cup asparagus (cook in olive oil sprinkle w/ salt & pepper or use a little spray butter for flavor)



Day 2:
Breakfast
1/2 cup Egg Beaters - Fleishman's
.25 cup Oatmeal - quick, measured uncooked

Mid-morning snack
1 oz almonds

Lunch
4 oz Turkey Breast
1 cup chopped tomato, cucumber, and green onions drizzled lightly with olive oil based vinaigrette d…

Menu Options

Menu
Breakfast
Oatmeal - quick
Orange = 143.35 kcals

Snack
Apple with peel - 81 kcals

Lunch
Mulitgrain Orowheat, Sandwhich Thins w/ lite mayo, Relish, Tuna Solid WHite in water = 210 kcals

Snack
1 oz Nuts, almonds dry roatsted 169 kcals

Dinner
1/2 cup Angel hair -wheat cooked pasta
.25 cup Marinara sauce - Progresso Authentic
2 tbsp Oil Vinegar - Vinaigrette lite on Salad w/ tomato & onion
4 oz Turkey Breast/white meat
418 kcals

Snack
1/2 cup Ice cream EDY's Slow Churned Rich & Creamy no sugar added vanilla bean

Menu Options

Breakfast
1 cup Oatmeal, sprinkle with flax seed (heart healthy)
1 cup fresh cherries

Mid-morning Snack
1 medium size pear


Lunch
Large tossed salad - keep it colorful (heart - healthy antioxidants
Top with a Vinagrette Dressing sprinkle with unsalted sunflower seeds

Mid-afternoon Snack
Half sliced Avocado drizzle olive oil lightly and sprinkle with pepper and/or salt

Dinner
2 oz chicken diced
4 broccoli florets, trimmed
2 medium eggs
salt & pepper
1 oz low-fat cheddar cheese, shredded

1 cup grapes

6 glasses of water
Limit simple sugars/processed high trans fat foods
Add your choice of whole-wheat toast to dinner if you participated in high-intensity exerice or add 5 whole-wheat low-sodium crackers to your mid-afternoon snack if you participated in high-intensity exerices. Duration: 60 minutes or more. Intensity: 85-90% exercise THT

Menu Options

Breakfast
2 eggs w/ 1 tsp olive oil, 1/2 cup diced tomato, 1 oz low-fat cheddar cheese
1 cup Kiwi

Mid-morning Snack
1 tablespoon raw almonds

Lunch
Tuna salad on lettuce. Mix the canned tuna w/ 1/2 cup chopped celery, 2 tbs chopped onion and 1 tabs low-fat mayonnaise Mix with cup of shredded lettuce
1/2 banana


Mid-afternoon Snack
1 cup low-fat cottage cheese


Dinner
4 oz lean hamburger patty or Jennie O veggie Burger, No bun
1 cup cooked brown rice


Remember: 6 glasses of water throughout day.

Menu Options

Breakfast
Orowheat Sandwich Thins spread w/ Smart Balance Peanut Butter sprinkle Flax seeds on top
1/2 Grapefruit
1 cup Almond Milk


Mid Morning Snack
1/2 Banana


Lunch
4 oz baked chicken breast over 1 cup Iceberg lettuce topped w/ 1 tbsp olive oil & 1 tsp balsamic vinegar
Add vegetables: tomato, green onions, and cucumbers


Dinner
Steamed vegetables of broccoli, cauliflower, sugar snap peas, and green peppers
4 oz baked perch fillet


Snack
1 cup decaf green tea mixed with a favorite herbal tea

Menu Options

Breakfast
Oatmeal sprinkled with cinnamon and honey on top. (antioxidants, natural form of sugar & high fiber) No milk use water. Top off with a few sliced almonds on top for extra protein and omega 3 fats


Mid-morning snack
celery sticks with almond butter to dip (use sparingly)


Lunch
Tossed salad (any kind of lettuce) w/ cucumbers, green peppers, sliced radishes, alpha sprouts (can change out vegetables), black olives and feta cheese (use for taste only). Use a Balsamic Vinegar with a little pepper and salt (sparingly) for taste. 5 Low-fat crackers/low sodium crackers.


Mid-afternoon Snack
1 cup low-fat, low-sugar yogurt plain, add low-fat granola to it for taste


Dinner
4 oz Tilapia cooked in an olive oil for taste (omega 3 fats and protein)
1 cup steamed broccoli & cauliflower use spray butter for flavor


Drink at least 6 glasses of water and in moderation any coffee, diet soda, and teas. Always use low-calorie, sugar free as much as possible.

Menu Options

Remember, food is energy for your body. It provides the nutrients your body needs to repair, re-grow, rejuvenate, and fight disease. Eating with this in mind, may help you rethink what you put in your mouth. It is ok to have cheat a day. It is ok if you don't eat perfect all of the time. However, I do want you to plan ahead. Make menus, make lists, think about quick snacks during the day when at work and what you're going to eat when you are famished after a workout so that you don't go home and put back into your body the negative calories you just burned off. I want you to try different foods and recipes and to remember there is always a substitute food for what I may recommend. I want to encourage you to not just think of what I recommend as helping you to lose weight or change your body but rather on a cellular level. It is what you feed your body now that will help you live a longer, healthier, and active life free from disease. It is a lifestyle.



Breakfast
1 cup Greek-…

Smoothies

SMOOTHIES
FOR FULL BLENDER!
2 CUPS FROZEN BERRIES...ANY VARIETY!
(strawberries, blue berries, peaches, raspberries....all good and healthy)

2 CUPS...ACTIVIA YOGURT

2 RIPE BANANAS...RIPER THE BETTER/SWEETER

FLAX SEED...ABOUT 1/4 CUP

FILL THE REST OF THE BLENDER JAR UP WITH ANY TYPE OF 100% JUICE!

BLEND AND ENJOY!!

(CAN ADD PROTEIN POWDER IF YOU WANT TO!)

Heart Healthy Muffins

HEART HEALTHY MUFFINS

1 C. Enriched White Flour
½ Cup Whole Wheat Flour
½ Cup Oatmeal
2 tsp. Baking Soda
1 tsp. Cinnamon
Dash Salt
½ Cup. Wheat Germ
1 C. Raisins
1 Egg or ¼ Cup Egg Substitute
½ Cup. Applesauce (unsweetened)
1 Cup Skim Milk
¼ Cup Honey

In a large bowl, combine flours, oatmeal, baking soda, cinnamon, salt, wheat germ, raisins. In a separate bowl, combine oil, egg, milk and honey; add to flour mixture. Blend with a wooden spoon. Pour into paper-lined muffin cups. Bake at 400 deg. For 25 minutes!

Bev's Cinnamon Raisin Bran Bread

CINNAMON RAISIN-BRAN BREAD

1 -½ Cups Hodge Mill Unbleached White Flour
½ C. Honey
1 tsp. Baking Powder
1 tsp. Baking Soda
1 tsp. Salt
1 ½ tsp. Cinnamon
¼ tsp. Allspice
1- ½ Cups Hodgson Mill Unprocessed Wheat Bran
1 -½ Cups Seedless Raisins
½ Cups Applesauce (unsweetened)
1 -½ cups Hot Water
1 Egg or 2 egg Whites
1 tsp. Vanilla
¾ Cup Chopped Nuts

Preheat oven to 375 deg. Stir together flour, baking powder, soda, salt, cinnamon and Allspice. Combine in a separate bowl, wheat bran, raisins, applesauce, honey, and hot water. Mix. Add egg, vanilla. Beat Well. Add the mixed dry ingredients and nuts; stir until all ingredients are moistened. Spread batter in an oiled loaf pan and bake for 60 minutes. Cool before slicing. Yield: 1 large loaf

Menu Options

Remember, food is energy for your body. It provides the nutrients your body needs to repair, re-grow, rejuvenate, and fight disease. Eating with this in mind, may help you rethink what you put in your mouth. It is ok to have cheat a day. It is ok if you don't eat perfect all of the time. However, I do want you to plan ahead. Make menus, make lists, think about quick snacks during the day when at work and what you're going to eat when you are famished after a workout so that you don't go home and put back into your body the negative calories you just burned off. I want you to try different foods and recipes and to remember there is always a substitute food for what I may recommend. I want to encourage you to not just think of what I recommend as helping you to lose weight or change your body but rather on a cellular level. It is what you feed your body now that will help you live a longer, healthier, and active life free from disease. It is a lifestyle.

BREAKFAST
Oatmeal, 1 c…