- Non- fat milk for 2% milk. Same rule applies to yogurt or greek yogurt. I haven’t found any taste difference between fat-free feta and its fuller calorie counterpart.
-try veggies like pea pods, par-cooked broccoli. Or carrots with laughing cow light cheese vs. “veggie” or corn chips, which are just full of calories with minuscule nutrition.
-Try 4 oz orange roughy fish, or 4 oz scallops vs. breaded chicken tenders or 6 oz steak ( most restaurants feed an average steak between 9-12 oz.. It is important to eat red meat periodically to provide iron to your diet).
-Try 1 oz. dry roasted, no-salt roasted or flavored almonds over honey-roasted or flavored almonds or peanuts.
-Try 0% greek yogurt with seasonal berries vs. ice cream as dessert
-Try low-salt broth based soups vs. hearty man soups or cream based soups which are very heavy in salt and calories.
-Try balsamic or apple-cider vinegar with extra virgin olive oil over ranch or Caesar dressing. You’d be shocked that some varieties of ranch and Caesar can have 130 calories or more for 2 tablespoons.
-These are easy changes that can help lower your daily calorie totals. Doing this can help you reach your shape goals.
Monday 9/6/10 Workout:
Recumbent Bike- 30 minutes
Pilaties reformer class- 55 minutes
Strength Train- back
low back row- 2 tubes
bent over barbell row- 26lb bar
single arm cable row in lunge- 1 tube
ski jumper- 1 tube
lat pulldown- 2 tubes hooked over door
Monday 9/6/10- Food Diary:
Breakfast-
3/4 cup egg white omlette with 1 cup spinach, mushrooms, onions (104 cal)
1 whole wheat english muffin, 2 tbls organic almond butter , 1 tbls sugar free jam (230 cal)
A.M. Snack-
celery (15 cal)
1/2 red sweet pepper (18 cal)
Lunch-
salad -3 oz wild salmon, 1 1/2 cup spinach, 1/2 cup steamed brocolli/cauliflower, 1 tbls sunflower seed, 4 cherry tomato (280 cal)
grapefruit ( 40 cal)
P.M. Snack-
almonds, dried fruit ( 55 cal)
1/4 cup non fat cottage cheese, 1/4 cup non fat vanilla yogurt, 1/8 cup bluberries 120 cal)
Dinner-
2 oz baked cod, 1 1/2 mahi mahi ( 100 cal)
1 cup steamed cauliflower ( 26 cal)
5 asparagus ( 20 cal)
1/2 cup mashed sweet potato (80 cal)
Dessert-
apple (57 cal)
protein shake (110 cal)
TOTAL CALORIES- 1345
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