General Food Education

Foodis essentialfor life.Foodgenerates the fuelandprovides the powerthatthe

body requires to propel itself. Food also stimulates growth and development.
There are five basic types of food that are an important component of good
health anda balanced diet:

Protein (meats, beans, fish)

Protein is an essential component of our diet, because it provides the amino
acids that we need to synthesize our own proteins.Protein feeds our muscles.
lt is a vitalpart of our hair,skin,celis,tissues and organs.Protein keeps our body
running smoothly.lt both heals and repairs injuries and helps us fight and
resist diseases.There are two different types of protein,those from animal
sources (complete) which are high in essentialamino acids and those from
non-animal sources (incomplete) which are lower in essentialamino acids.
Gnnd sources of complete proteins include lean beef, tuna fish, sa/mon, chicken
breast, eggs and mi/k.Sources of incomplete protein include tofu, /egumes,yogurt,
seeds,and beans.

Good Fat (nuts, o/ive oil, avocados)

Fats are important toa balanced diet,and we simply cannot live without
them. They are a major source of energy and help with nutrient
absorption. Fats also helps us maintain our body temperature,keep our skin
soft and our hair shiny but some fats can contribute to weight gain and
heart disease. These are referred to as "bad fats:'Bad fats (saturated and
trans fats) raise blood cholesterol levels which can block the flow of
oxygen-rich blood to both the heart and brain.One key toa healthy diet is
to replace bad fats with good fats as often as possible.
Good sources of "good fats'; monounsaturated fats, like olive oi/, almonds, and
peanut butter as we/1as polyunsaturated fats like sardines, trout and soymilk.

Fruit and Vegetables (melons, bananas, spinach)

Fruits and vegetabies contain many of the essential vitamins and minerals that
our bodies need for balanced nutrition including Vitamins A,B,C and E as well
as magnesium,iron,zinc, calcium and phosphorus.They also contain dietary
fiber which is critica! in helping the body rid itself of toxins.The combined
benefits of fresh fruit and vegetabies include a reduced risk of heart disease,
stroke,eye and digestive problems.The greatest benefits can be obtained by
consuming both a wide variety and varying colors of fruits and vegetabies.We
are urged to "eat the rainbow"!
Good

sources of

strawberries and

hec;lfthy fruits
healtfly

include melon, apricots, bananas, and

vt>cPtables Inelude

spinach,cabbage,tomatoes,and

carrots.

Whole Gralns (whole grain bread,brown

rice, cerea/s)

Grains are naturally low in fat, and they are good source of
carbohydrates which we need for energy.Whole grains,which are

unreftned gralns,are a good source of ftber,potassium,

magnesium,selenium and B vitamins like thiamin,
riboflavin,niacin and folate.Consuming whole grains has been
associated with a lower risk of heart disease,stroke and diabetes.In
addition,with rich amounts of dietary fiber,whole grains also
improve regularity. And since they are filling, we tend to feel full
longer.They have also been an effective carbohydrate source for
many weight loss and weight control regimens.
Good sources of whole grains inc/ude bread, oatmeal, brown rice,
whole wheat pastas,wholegrain barley,popcorn, buckwheat,
quinoa,wi/d rice,and bulgur.

Dairy (yogurt,low-fat mi/k,low-fat cheese)

Dairy foods are among the richest sources of calcium available
to us and calcium is critica! for the health of our bones and teeth.
As a matter of fact,milk is a leading source of
calcium,phosphorus,vitamin D and potassium.Vitamin
D supports the absorption of calcium and plays a role in immune
function, cell growth and inflammation reduction. Dairy foods are
also another rich source of protein, magnesium
and B
vitamins.The many nutrients that dairy foods provide help the
body function at an optimal level and lower our risk of a variety
of health problems.
Good sources of doiry include low fat milk,fot free
milk,yogurt,cheese,butter, hard
cheeses (llke parmesan, aged cheddar,and aged gouda),cottage
cheese,and frozen custard.

UnderstandlnCJ Carbs
LHbohydrates are comprised of sugars,starches and cellulose;and
are vitaltoa he,llthy diet.They provide energy for our daily activities
as well as more intense physical activity since they directly fuel
our muscles. Like many nutritional elements.carbohydrates
must be eaten in moderation in order to maintain healthy body
weight.
There are also two different kinds of carbs. The first kind,
simple carbs (monosaccharides),arefoundin white bread,white
rice,cake,soft drinks,candy, milk, syrups,and fruit. These carbs are
broken down quickly by the body and provide fast energy,but they
are typically nota good source of vitamins or key nutritional
elements. Simple carbs are infamous for providing the short-term
energy"buzz"and the subsequent"crash and burn"that we feelmere
moments later. Simple carbs are also more apt to leave us feeling
hungry an hour or two after eating and can contribute to weight
gain by inviting over-eating.

The second kind of carbohydrate,complex carbs (polysaccharides)

are starches which are more naturally occurring and contain
unreftned sugars.These carbs come in the form of more ftber-rich
foods
like
grains,potatoes,oatmeal,wheat,
rice,vegetables,legumes,and corn.Complex carbs are processed
and brokPn

down by our bodies ata much slower rate than the fastdigesting,fast-energy simple carbs above.
Complex carbs produce longer lasting energy and help
improve digestion. Their slow release of glucose also helps
stabilize blood sugar. After eating these types of carbs,we are more
likely to feelsatisfied orfull and it lasts much longer. When
marathoners,cyclists and endurance athletes "carbohydrate
load"before a race,this is precisely the type of energy that they are
seeking.
So carbohydrates satisfy both the body's short-term and longterm energy requirements.They also provide fuel for the central
nervous and the muscular system.Carbs are vital for anyone
engaging in a regular exercise program since they directly impact
stamina,performance and most important of all ... usable energy.

Understandin
CJ Fats
Fat is one of the three nutrients along with protein and
carbohydrates that supplies nourishment to the body. Fat is an
important source of energy and unlike carbohydrates, it does
not cause fluctuations in blood sugar. Fat is actually an organic
compound that is comprised of carbon,hydrogen and
oxygen.While it is critica! for certain body and cell functions,too
much fat in the diet can be very unhealthy.

Understandlng
Protelns
There is no doubt that we need protein.Protein is requlred for
the growth, maintenance, repair and strength of our bodies. lt is
our most abundant molecule and plays an important role in all of
our metabolic functions. Like carbohydrates and fats, protein also
contains carbon, hydrogen and oxygen, but proteins have an
additionalessential element,nitrogen,which forms the chemical
components of amino acids,from which all proteins are made.
Amino acids are the building blocks of protein and there are 20
different ones found in our body.Humans,however,can only produce
half ofthose found and the rest must be obtained through
food.Unlike excess fats, carbs and starch the body does not store
Fish (3 oz., 21 grams)excess amino acids.There
Tofu (3 oz.,15
of protein)acids that we
are tengrams
essentialamino
must take in. Without
even
one (2
of tbsps,8
these "essentials"
protein
Beef (3 oz., 21 grams)
Peanut
Butter
grams)
breaks
down
and
we
can
experience
muscle
loss,
weakness,
Eggs (2,13 grams)
Cheese(3 ounces,21 grams)
metabolic disruption, immune system collapse,and destruction of
red blood cells.

There are four

types
of dietary
fat: saturated, trans,
monounsaturated and polyunsaturated.The ftrst two are
considered bad fats while the latter two are good fats.Bad fats
tend to increase cholesterol,triglycerides levels and obesity
thereby increasing heart attack risk while good fats consumed in
moderation can actually improve heart health.

Saturated Fats are those fats found in animal products like

whole milk, ice cream,butter,and certain cheeses as well as
coconut and palm oil.They can increase "bad cholesterol"levels
and increase heart disease.

Trans Fats are often considered by doctors to be the worst type

offat.Trans fats are rare in nature,but can occur in food production
process (i.e.fried foods), and they raise bad LDL cholesterol
levels and lower good I-IDL cholesterol levels.Trans fats are the
leading dietary culprits in increasing the risk of heart
attack,stroke,and type 2 diabetes.
Monounsaturated Fats like olive oil and canola oil are
liquid at room temperature but tend to turn solid when chilled or
refrigerated.This type of unsaturated fat can help lower
cholesteroland are typically high in antioxidants.
Polyunsaturated Fats stay liquid even when chilled and
heated and processing can actually damage these types of fats.
They include fish, fish oil and seafood which are packed with
Omega-3 fatty acids and sunflower, safflower and soybean oils
which are rich in Omega-6 fatty acids and reduce the risk of
cardlovascular disease.
High protein intake is critica! during an exercise regimen since it one
of the key nutrients for muscle and strength building. lt also helps
the tissues that are broken down during exercise regenerate.
The recommended dietary allowance for protein is 0.8 grams per
kilogram of body weight per day which is roughly 0.36 grams per
lb.of body weight. lt averages out to about 40-70 grams per day for
the average person.Endurance
.1thletes,however,should consume more or about 1.2 to 1.4 grams per
kilogram (2.2 qrams per lb.) of body eight per day and someone
engaged in strength tr.linlng would benefitfrom about 1.4 to 1.8
grams per kilogram (2.2 grams per lb.) of body weight per day.

Good food sources of protein

include:

----

The Art of Eatlng In

Moderation
Gone are thedays when Wt' could just eat about anything.Over time
our bodies have changed. Our metabolism is not what it once
was. Weight has found a way to collect on our bodies and stay,and
it tends to settle in our hardest to reach places.
We know that it's not really the piece of donut that we sneak now
and then at work,the handfuloffries thatwe had at
lunchyesterday,orthe small tasteofpie on a holiday.lt's those extra
bagels,the late afternoon lattes,or the mounds of butter and sour
cream that we slap on anotherwise innocent baked potato.lt's not
the pretzelor two,it's the whole bag!lt's not the healthy salad,it's the
mass of ranch dressing on top and the garlic bread on the side.You
see,moderation is not just about portian control. lt is about food
choices,condiments,extras and perhaps most importantly ...
timing.We need to watch what we eat,how much we eat and
precisely when we eat.
What makes us over-weight is simply overeating. lt's variety of
choices and actions that take many forms.We know we have to
moderate,but how do we do it?

Five Very Simple Moderation

Do's:
1.

Eat only when you're hungry.That's right.Simple,isn't it? Don't

eat because it's time because you're bored or because you have not
had anything in a few hours. Ask yourself,am 1 hungry?

2. You don't have to finish it.Forget what your mother said.You are
no longer growing (at least height-wise).Finishing everything on
your plate in our portian oversized society will only make you
fatter.
3. Eat food naked as often as possible.How about the toast
without butter? Or,the crackers without the cheese or the peanut
butter without the jelly?
4. lf

you feelguilty about having something,then don't. lf you are

struggling
clbout whether to have that piece of chocolate cake,you have your
answer.

S. Don't eat late at night. You've heard that calories consumed

late at night turn to fat. Guess what? They do! Did you know we
also tend to eat larger portions later in the day? And,did you

know late-night eating will keep you up? lt's a good quandary to
avoid.

Below are sorne examples of NOT eatlng tn rnodN,IIIon on tlw

ltlt \ldl' wlth sorne better choices on the right side,which
represent ht>c lthitt optlom t nd tasty alternatives for better
eating.

Dont's
Do's
Hot dog with chilicheese sauce

Plain turkey dog

Cheeseburger,ketchup and fries

Veggie burger with no bun

Chicken parrnesan

Fresh chicken in wine sauce

Side of french fries

Baked patato with salt & pepper

Bowlof ice-crearn with hot fudge

Yogurt and fruit

Patato chips and dip

Whole grain crackers and cheddar

Spaghetti bolognese

Pasta in olive oil

Fried rnozzarella

Fresh rnozzarella with tomato

Steak and kidney pie

Grilled steak and vegetables

Sweet and sour pork

Sliced pork and salad

Slice of apple pie

Fresh sliced apples

Huevos rancheros

Poached eggs and turkey sausage

Ribs with barbecue sauce

Turkey meatloaf

Fish and chips

Poached salmon and vegetables

Liter of beer

Glass of white wine

lt's important that you spend some time with your body.Listento
it,understand
1t,and learn how it communico tes its basic needs to
you.Remember,your body
1\ not overratinq or m< kinq wronq food eholees ... you are.

The Psychology of Food

There are a host of reasons why we eat certain foods and many
ofthem have as much todo withour mood and mindset as with
the food itself.Many of us don't necessarily eat because we are
hungry. Sometimes we eat out of boredom or routine.Sometimes
we eat out of loneliness or fear.Sometimes we eat to be socialand
other times we eat to be comforted.
There is a psychology to.food that is very revealing anda clear
understanding of how food interacts with our mind and our
psyche will help us control our relationship with eating rather than
vice-versa.
Did you ever wonder why we often say to ourselves,"1 feel like
something sweet"? What is our body trying to tell us? Most likely
the message is,"1 am fatigued:'We've all heard the theory about
craving bread
or carbohydrates. They are considered
"comfort"foods,but what does that say about our mood at the
time? The reason we crave certain things is part chemical and
part emotionaland addressing cravings in moderation is the best
course of action to maintain a healthy relationship with food.
Many experts believe that if we constantly deprive ourselves of a
craving,we will ultimately yield toa worse one.So if you keep
saying "no" to that piece of birthday cake long enough,you may
very well find yourself eating the entire bowlof ice-cream to"make
yourself feel better:We can only deprive ourselves for so
long.Deprivation leaves us disappointed and dissatisfied and that
can undermine our efforts to transform our body.Transformation is
hard.lt requires discipline,passion,and power.Feelingdeprived puts
us into a defeatist mindset where diets are broken,fitness routines
are missed,excuses are made and we get caught up in an endless
cycle of futility.
We need to slowly transition ourselves having a fewer carbs, less
sugar, and a lower fat intake.We may need perhaps justa "bite" of
cake ora "couple" of French fries,ora "nibble" of those homemade
cookies to help us maintain the positive attitude necessary to stay
focused on our ultimategoalof better health and fitness.Positive
change requires that we remain positive,and we will need all of our
energy,determination and inner motivation to stay the course.

We've all engaged in emotional eating.Every time a meal makes us

remember an event,recall a holiday tradition,or recollect a certain family
member
... it is an emotional eating experience. Whether we are
reminded of our wedding cake,or Thanksgiving dinner at our aunt's house,or

our grandmother's chicken soup, we can't help but associate

food with memory and emotion. This
illustrates the power and influence that food has on our mood and
our frame of mind,and it is not t1 bad thing.

rood Ccllllwlp lO hl'oll tllld to forget. lt C<ln comfort\1\ oHHIhrlqhtc11 11\lf

d.ty.lt can calmus down,md gtve us energy.So forget evcrythtllCJ you'w
luwd .1bout
stress cating and comfort eating being bad for you. lt's ttme to vicw food as
our friend and partner in building a better life anda healthier mind and body.lf
you find yourself to be a bit lethargic,or tiredor blue ...think about how
food can possibly help:

Comfort Seeklnq Whcn we are craving nostalgia and longing to be

soothed and consoled with memories of childhood and home-cooked meals,
foods to consider include:
Apple pie
Beef stew
Corn on the cob
Chicken soup

Meatloaf
Mashed potatoes
Homemade bread
Popcorn

Consider These Foods lf You Need A Mood Changer:

Fatigued - When we are tired,we tend to crave breads and sweets.They
are
generally high in calories and help produce energy. So if you feel
exhausted, consider reaching for:

Healthy Food Choices :High Protein

B
l
a
c
k

A
fresh,peeled
orange
Pineapple slices
Yogurt
Cottage cheese

Beans
and
lentils
Green tea
Nuts and raisins
Peanut butter and
toast

b
e
a
n
s

Stressed Out - When we're stressed out we tend to crave calming food.
We should also turn to those high in anti-oxidants and stress-fighting
vitamins. When feeling anxious,consider these:
Peppermint tea
Papaya
Avocado
Blueberries
Oatmeal
Asparagus
Milk
Leafy greens

B
r
o
c
c
o
l
i

Down in the Dumps - When we're feeling blue, we tend to withdraw.

Sometimes we don't even want to eat but it's important that we.consume
nutrition-packed food like the following:

M
u
s
h
r
o
o
m
s

Beets
Sardines
Walnuts
Eggs

T
o
f
u

Almonds
Anchovies
Beans
Beeffillet
Broccoli
Carrots
Cheese
Chicken breast
Cod fish
Couscous
Crab meat
Eggs

Healthy Food Choices :Low-Fat

Oliveoil
Canola oil
Pinto beans
Broccoli
Tuna packed in water
Canned salmon
Asparagus
Lentils
Black beans
Whole wheat pasta
Oatmeal
Almonds

 Hummus
Lamb
Monk fish
Orange roughy
Peanut butter
Pork chops
Prawns
Salmon
Sardines

Tofu
Tuna
Venison

Pretzels
Cereal
Grapefruit

Lemons
Pears
Chicken
Light meat turkey
Cod
Halibut
Minestrone soup
Kidney beans
Spinach

Healthy Food Cholces :Low-Carb

Beef
Ham
Lamb
Quail
Sausage
Mahimahi
Trout
Halibut
Herring
Lobster
Scallops
Shrimp
Mussels

Clams
Coffee
Celery
Mushrooms
Fennel
Arugula
Cucumber
Brussels Sprouts
Cauliflower
Pumpkin
Peppers
Tomatoes
Zucchini

Successful Meal Planning

Making healthy meals on a regular basis takes a firm commitment and then
some simple steps to craft a working plan.

Decide to Start and Make a Plan - lt's important that you make
the decision to get serious about good nutrition. Doing so will require both
discipline and planning.When meals are planned,there is less opportunity to
eat poorly.ln addition,planned meals help ensure better ingredients and more
balanced servings. Through planning,we are more purposefulwhen we shop
and thereforemore economical.We are less likely to buy junk food or extra
items that simply pack onextra weight.lt's a good idea totalk to family
members,get them on board as well,and then mark your calendar to get
started.
Select Your Proteins, Fats and Carbs -

Your meals should

center around the three,key elements of nutrition that we have discussed:a
protein,a low-fat component anda low-carb element. Start with your protein
and figure out which type you will prepare for which days of the week.For
instance,if it is beef on monday and salman on wednesday add an
accompanying low fat sdi e dish like black beans and broccoli and low-carb
accompaniments like brussels sprouts and zucchini.

Decide on Your Preparation Method -

Grilled, baked, roasted,

saut, stir-fried; in arder to understand precisely what your plate will look
like as you sit down to your meal,you'll need to determine your preparation
method in advance. Deciding whether to grill or bake your protein ahead of
time will help you select the cut of meat you'll need,the size,and how you'll
prepare your side dishes.For instance,grilled salmon goes nicely with
steamed asparagus androast turkey goes well with bakedor mashed
potatoes.Stir fried vegetables,on the other hand,is a healthy and complete
mealall on lts own

Flnd Some Reclpes

e on

ulting some healthy cookbooks for a few

nutrition-conscious nclp<is a good way to stimulate your creativity and

ensure that you are putting the proper food elements together. A few good
recipes can help take the guess work out of marrying the right nutritional
ingredients,they also contain preparation secrets to boost flavor so you get
the most out of your food to keep your mind and body satisfied and reduce
potentialfeelings of deprivation.

Make a Shopping List - Your shopping list is a crucial element to

both planning meals and maintaining meal quality.(reate a shopping list
template that accounts for staple items each week and add a section for your
new eating goals and your new mealplanning undertaking.The shopping list
will help you stay focused on more wholesome purchases so you can
construct complete meals with healthy components. In addition,with a wellplanned list, you are less likely to stray into the candy or chip aisle and yield
to temptation.
Plan for Leftovers - Be sure to save and use your leftovers,particularly
your proteins.They can easily be rotated back into your menu to save you
both time and money.Proteins can also be reinvented and sometimes they
even turn out better the second or third day! Leftover turkey, for instance,
can be made into a delicious turkey salad the next day and leftover steak can
be cut up and made into fresh steak tacos the following night.
The healthy shopping list on the next page is a great way to start
successful mea/ planning!

Type to enter text

Dally Food Mlnders

Date:

Day:

Daily Food Minders

Day:

Date:

Breakfast

Breakfast

Lunch

Lunch

Healthy Snack(s)

Healthy Snack(s)

Dinner

Dinner

Record your food mood:

Record your food mood:

o
o
o
o

Happy
Great
Sad
Anxious

Did you workout?

Ves

o
o
o
o

Lonely
Irritable
Conflicted
Hopeless

o
o
o
o

Happy
Great
Sad
Anxious

o
o
o
o

Conflicted
Hopeless

No

Lonely
Irritable

Did you workout?

No

Ves

Dally Food Mlnders

Date:

Day:

Dally Food Minders

Day:

Date:

Breakfast

Breakfast

Lunch

Lunch

Healthy Snack(s)

Healthy Snack(s)

Dinner

Dinner

Record your food mood:

Record your food mood:

o
o
o
o

Happy
Great
Sad
Anxious

Did you workout?

Yes

o
o
o
o

Lonely
Irritable
Conflicted
Hopeless

o
o
o
o

Happy
Great
Sad
Anxious

o
o
o
o

Lonely
Irritable
Conflicted
Hopeless

No

Did you workout?

No

Yes

Dally Food Mlnders

Date:

Day:

Dally Food Minders

Day:

Date:

Breakfast

Breakfast

Lunch

Lunch

Healthy Snack(s)

Healthy Snack(s)

Dinner

Dinner

Record your food mood:

Record your food mood:

o
o
o
o

Happy
Great
Sad
Anxious

Did you workout?

Ves

o
o
o
o

Lonely
Irritable
Conflicted
Hopeless

o
o
o
o

Happy
Great
Sad
Anxious

o
o
o
o

Lonely
Irritable
Conflicted
Hopeless

No

Did you workout?

No

Ves

Daily Food Minders

Date:

Day:

Thinking positively is simply the ac t of embracing success. lt is the

process by which we create optimistic thoughts and focus on them as a
means of manifesting our desires. When we think in purely positive terms,
we bring energy and motivation to our goals and greatly increase the
likelihood of achievni g them.
An affirmation is the self-talk that says "1 can do this!" lt is the auto
encouragement that separates the achievers from the cynics,the winners from
the quitters,and the truly exceptionalfrom those that never quite seem to get
in shape.lf you tell yourself each day that your diet is working and that your
exercise regimen is tightening and sculpting your body,it absolutely will.

Breakfast

Goalvisualizing is another powerfultechnique where we envision ourselves

fit, thin,or cut.Visualizing the objective provides theinspiration to stay
thecourse. There are different levels of visualization.Some merely craft a
picture or image in their mind's eye,while others experience the full emotion
of how their new body moves,feels to the touch,or slides into new clothes.

Lunch

Banishing negative thoughts is essential for a positive and more successful

body image mantra to take hold.Negative thinking devours large amounts
of energy which are diverted away from more constructive pursuits.
Ultimately when we think negative thoughts,we manifest negativity
throughout our life and set processes in motion that make losing weight
and gettni g fit virtually impossible.

Healthy Snack(s)

As you embark on your fitness regimen,try to say these affirmations each day
to help keep you positive,inspired and motivated:

Dinner

Record your food mood:

O
O
O
O

Happy
Great
Sad
Anxious

O
O
O
O

Lonely
Irritable
Conflicted
Hopeless

No

Did you workout?

Yes

Embracing a Fitness Attitude will helpfuelyour weight loss and fitness goals
while increasing your energy and enthusiasm in all facets ofyour life. As you
embark on any intense workout program,staying positive and affirmative will
help you achieve better results.
Working out improves my vitality and frees my mind.
My body is strong and capable.
1 can feel my muscles responding to my exercise routine.
1 am getting tighter and lighter.
My mind and body are perfectly synchronized.
Every day 1 feel more and more attractive.
The intensity of my workouts is getting easier.
As my heart pounds in my chest,it is getting healthier.
Sweat is my body's way of releasing toxins.
1 can feel my metabolism getting more efficient.
1 feelhealthy,vigorous and invincible.
The harder 1 work,the more fat melts off my body.
Physicalfitnessis freedom from illness and despair.
1 h.IVP rt'" twd rl positive cross-road in my life.
1 wlllrwwrlll' owrwPi<ht or out of shape aqain.

How to Stay the Course

Conclusion

lt's important to remember that weight gain never takes time off. Oespite
all of the emotional aspects of eating and food selection that we have
outlined in the prior pages we must understand that our body operates
fairly simply. Much like a machine,it needs fuel to function and if it takes in
more fuel than it needs,it will store the excess.Storing the excess means one
thing ...weight gain.So we must constantly adjust what we consume in
accordance with our bodily output.The message here is not all that different
from the age-old call to-arms of watching what we eat and working out
regularly. lt's not a hard process,but it is a way of lfe.Getting fit and
maintaining a new leve!of mind and body strength and vigor requires us to
establish an entirely new standard of living for ourselves and why shouldn't
we?

We havenow outlinedhow importantfoodistoachievingany healthand

fitness goal.The key to mindand body success is to understand the role that
food plays in our daiy lives.While food is the fuel that our bodies need to
function, there are different kinds available to us.There are fats, carbs and
proteins and all of them nourish our bodies in a unique way.We need these
nutrients in varying degrees depending upon our age,body type,fitness
level,activity leveland at different times of the day as well as during different
moments of our lives.

Alas,so many have tried and so many have failed to lose weight,to get
fit,to make a lasting lifestyle change, and to maintain a healthier
existence.Every New Year's there are resoul tions.Every swim season there
are new diets.Every spring there is another weight loss fad.Every March or
April there is another gadget on television and another guru with a
secret. But getting into the best shape of your life is about one thing
...tenacity. Being tenacious requires consistency and persistence.Excess body
weight is tough and stubborn but you must be tougher and more
stubborn. You must be relentless in your pursuit of a new mind and body
dialogue and intolerant of those old routines and rituals that have gotten
you out of shape.
We must clearly understand that the goal of a healthy and attractive body
justifies the means. There is no greater feelng than knowing that you are
getting stronger, fitter, and more attractive. And, there is no greater reward
than a sound mind and body.

We have learned that not all food is created equal. Sorne foods are better for
us than others but all food must be consumed in moderation. Our bodies
are constantly changing and so is our need for different types of food. From
childhood, through puberty, through young adulthood,into our mid-adult
years and beyond, food plays an important role in our general health, our
energy level,our fitness level,our mood,our psyche,and the overall efficiency
of our bodies.lt is important to listen to our ever-changing nourishment
needs.
Planning well-rounded and nutritious meals is the key to proper
food management. Designing and creating meals around healthy food
choices like high protein,low-fat and low-carb options will help cover all the
key dietary elements necessary for maintaining a good physical fitness
regimen.Through meal planning we can avoid empty-calorie impulse
foods, create more nutritious options, craft more complete mealtimes,
limit senseless snacking, and shop more economically and intelligently to
increase our odds of staying on a sound course of wellness.
Overall,it's important to make food work for you us.Food is not the enemy
of those seeking ultimate fitness,improved conditioning and a better body
but rather,it is the
ammunition
in
the war on
weight
gain,lethargy,obesity,and excuses.
So understand,moderate, record your mood, plan, mind your food, stay
the course and make food the true companion it should be for a better
outlook,a better body,anda better life!

DAY 1

BREAKFAST

Slim Puffs with Milk 11 servingJ

1 cup puffed cereal
1 /2 cup non-fat milk
Sugar substitute,if desired
6 oz of fruit or vegetable juice

LUNCH
Turkey Bacon,Lettuce
& Tomato Sandwich o serving!
4 slices of cooked turkey bacon
1 tbsplight mayonnaise
2 siices of tomato
2 lettuce leaves
Salt and pepper to taste
2 slices toasted wheat bread
Preparation:Spread the mayonnaise on the
two siices of toast. Placebacon on one
slice,then
the tomato, sa/t and pepper,and top with
the lettuce. Place theother piece of toast on
top and cut thesandwich in ha/f.

28

DINNER
Oven Fried Fish Sticks 11 serving!
1/8 cup uncooked yellow cornmeal
1/4 tsp paprika
1/4 tsp dried thyme
1/4 tsp tabel salt
Pinch of celery seed
Pinch of onion powder
Pinch of garlic powder
Pinch of black pepper,freshly ground
1/8cup fat-free skim milk
1spray cooking spray
1/4 pound catfishfillet(s),cut into 2
pieces
1/4 pound asparagus,steamed
1medium lemon(s),quartered
Preparation: Preheat oven to 42YF. Mix
togethercornmeal, paprika,thyme,sa/t,
celery seeds, onion powder,garlic powder and
pepper in a shallow soup bowl.Pour mi/k into
another bowl. Coat a large nonstick baking
sheet with cooking spray.Dredgefillets first in
mi/k,then in cornmeal mixture,coating both
s1des and pressing cornmeal mixture gently to
adhere.Place coated fillets on baking sheet
and lightly spray each with cooking spray and
add asparagus. Bakeuntil cooked
through,about
15 minutes.Let stand at room
temperature2 minutes befare serving with
asparagus and lemon wedges.

DAY2

BREAKFAST

Breakfast Sandwich o se.v;.,9

1 whole wheat english muffin
1 egg cooked any style (except fried)
1 slice canadian bacon
1 slicelow-fat or non-fa t cheese
Preparation:Sp/it and toast the English
muffin. Put theCanadian bacon on the
bottom half
of theEnglish muffin,top with theslice of
low-fat cheese andthe egg.To melt
thecheese, microwavethesandwich for 15
seconds.

LUNCH
Chicken Soup (1 serving)
4 oz skinless,boneless chicken breast
1/2 onoi n, cut into fourths
1 clove of garlic
1 smallcarrot,peeledand cut into
2"pieces
1 smallcelery stalk,cut into 2"pieces
2 cups of low fat chicken broth
1/2 cup spinach
Preparation: Put al/ ingredients in a pot,except
thespinach, and bring toa boil. Reduceheat
and simmer for 20 minutes,or unti/ thechicken
is done. Strain thebroth intoanother pot,dice
up the chicken andcarrots and add back to
the soup. Add the spinach andheat for 2
minutes. Eat with a sma/1sidesalad.

DINNER
Beef & Peas (1 serving!
2 tsp vegetable oil{preferably canola)
1 /2 cups trimmed sugar snap peas
1/2 tsp freshly grated ginger
1 clave of garlic,minced
3 oz lean beef, sliced
1/8cup chicken broth
1/2 tbsp chives,minced
1/2 tsplow sodium soy sauce
Salt and pepper to taste
1 cups whole wheat noodles (recommended
Soba noodles)
1 tbsp cilantro,chopped Preparation:Cook
nood /es according to directions. Heat oi/ in a
/argeskil/et. Add sugar snap peas,grated
ginger and garlic,fry for 1 minute. Add beef
slices and fry for 1 minute. Stir in chicken
broth, chives, soy sauceand salt and pepper;
simmer for 1-2 minutes. Orain noodles, divide
in Y.i and place in two bowls. Spoon Y.i
of beef mixtureover eoch bowl and sprinkle
with cilantro.asparagus. Bake until cooked
through,about 15 minutes. Let stand at
room temperature2 minutes befareserving
with asparagus and lemon wedges.

29

DAY3

DINNER

Lemon Asparagus Pasta u

BREAKFAST

Bagel & Cream Cheese u

servlng

1/2 bagel(toasted,if desired)

1tbsp of low-fat cream cheese
2 tsp all fruitjam or jelly
6 oz of fruit or vegetable juci e

LUNCH
Tomato & Feta Salad in Pita !1
serving!

1 cup torn lettuce

2 siices tomato
4 siices cucumber
2 tbsp red onion,chopped
1 oz feta cheese,crumbled
1 tbsp low fat or non fatitalian dressni g
1 whole wheat pita
Preparation:In a bowl,mix together
/ettuce,red onion,feta cheeseand dressing.
Toss we/1. SIice top of pita and open. Fi/1pita
with lettuce mixture,add tomatoand
cucumber s/ices.

30

servingl

2 tsp olive oil

1/4 pound asparagus,cut into 1-inch
pieces
Pinch of salt
Black pepper to taste
1 large egg,beaten (use only y, of
the mixture)
1/4 cup fat-free creamer,such as fatfree half-and-half
1/4 tsp cornstarch,mixed with 1tbsp
water
1/8 pound uncooked whole
wheat fettuccine,cooked and
kept hot
3 tbspparsley,fresh,chopped
1/2 tbsp gratedParmesan cheese
1tsp lemon zest
1tbsp fresh lemon juci e
Preparation: While fettuccineis boi/ing,put
olive oil in a Jorgeskilletand heat over
medium heat. Add asparagus,sprinkle withsalt
and pepper and cook,stirring
occasionally,unti/ asparagus begins to brown,
about6minutes; remove from ski/Jet and set
aside.Whiskegg and creamer together in
asma/1bow/; add mixtureto skillet used tocook
asparagus.Place skil/et over medium heat and
add cornstarch mixture,stirring constantly,unti/
chickened.Add remaining ingredients
andasparagus back ta pot,stir to
combineandserveimmediately over
fettuccine.

DAY4

Continued
bow/ and mix choroughly. Scoop salad
into lettuce cups and serve.

Eggs Benedict 11 servingl

Ginger Spiced Chicken Breast

2 sices canadai n bacon,grilled

2 poached eggs
2 tbsp ice water
2 tbsp non-fat powdered milk
1 tsp lemon juice
2 tbsp light mayonnaise
Black pepper to taste
Preparacion: Place 1egg on top of each s/iceof
bacon. In asma/1 bowl,mix powdered mi/k with
ice water.Whip until soft peaks form.Add
lemon juiceand whipunti/ stiff peaks
form.Gently fold in mayonnaise.Setsma/1 bow/
in a /arger bowl that contains hot water and
gently stir to warm sauce.Spread sauceover
egg.Sprinkle with pepper.

(1 serving)

BREAKFAST

LUNCH
Mediterranean Salmon Salad
(1 serving)

3 oz canned white beans,drained and

rinsed
4 oz canned salman,pink,flaked with a
fork, bones removed
1/4 small red onoi n(s),diced
1/2 buncharugula,stems
removed,chopped
3 tbsp parsley,fresh,chopped
1/4 tsplemonzest
1/4 tsp thyme,fresh,chopped
1tbsp fresh lemon juice
1/2 tbsp olive oil
Pinch of salt
Black pepper to taste
Lettuce cups
Preparation: Combineal/ in<;rediencs in a large

DINNER

1tbsp olive oil

1boneel ss,skinless chci ken breast
halves, about 4 cunees
Kosher salt and freshly ground black pepper
Juice of 1/2 lime (about 1 tbsp)
2 tbsp chicken broth,homemade or
low- sodium canned
1tsp finely grated ginger
1tsp garlic,minced
2 tbsp fresh basil leaves,chopped
1tbsp packed fresh mint leaves,chopped
Preparation: Heat the oi/ in a medium ski/lec
over medium-high heat until shimmering.
Season both sides of the chicken breasts with
sa/t and pepper, and place them skin
sidedown in the pan. Cook,turning
once,about 5 minutes
per side.Transfer the chicken breases toa
place. Add the lime}uice to theskillet,and
serapeup any browned bits that cling to
thepan with a wooden spoon.Add thechicken
broth,ginger and garlic and bring
toaboil.Turn off theheat. add thebasil and
mint to the pan and swirl chepan tocombine.
Place the breases on two plates and top with
the sauce.

31

DAY5

BREAKFAST
Yoqurt with Strawberries & Ginqer
(1 serving}

1 cup l ow-fat vanilla yogurt

2 strawberries,sliced
Pinch of ground ginger

LUNCH
Waldorf-Style Chicken Salad 11 serving!
3 oz cooked chicken breast,sliced
1/4 cup ready cut colesl aw
1/4 cup chopped celery
1/2 small apple,diced
1 walnut,chopped
2 Tbsplow-fat mayonnaise
Salt & pepper to taste
2 Roma nelettuce leaves

Preparation:In a bowl combinechicken,

co/eslaw,celery,
apple,walnut,mayonnaise sa/t &
pepper.Serveon lettuce /eaves.

DINNER
One Pot Lentil Stew 11 serving!
1 1/2 oz drylenti s
1/8 cup uncooked brown rice
1/2 cup carrot(s),shredded
4 oz diced tomatoes
1 cup water
1/4 packetonion soup mix,reducedsodium preferred
Pinch of dried basil
Pinch of garlc powder
1/2 tsp oliveoil

Prepararan:Rinse lentils.Place al/ ingredients

in aJorge pat.Bring to a
bol.Reduceheat,cover and cook until riceis
done,about 20 minutes.

DAY6

Continued
pepper.Place al/ other ingredients in a
salad bowl and toss with dressing.

Sausaqe & Eqq "Muffin" 11 servin9J

Easy Fish Tacos o>ervinyJ

2 patties of reduced fat turkey

2 medium frozen breaded fish stick

1wheat flour tortilla(s)
2 Tbspli ght sour cream
2 Tbsp cup salsa
1/2 cup lettuce,shredded
1ozlow-fat or non fat cheese,shredded

BREAKFAST
breakfast sausage
2 eggs
2 tbsp non fat milk
Pinch each of salt & pepper
1 oz grated low fat or non fat cheese
Vegetabel oilspray

Preparation: Preheat oven to 350 degrees.

Spray
2/argemuffin tins with o/.Put onesausage
patry in the botrom of each tin.Beat eggs,
cream,salt and pepper.Pour sorneegg mixture
in each fin.Sprinkle with half the cheese.Pour
remaining egg mixture into eaeh tin.Sprinkle
the remaining cheeseon top.Bake until eggs
are golden,approximately 15- 20
minutes.Gently lift "muffins" out of tins.

DINNER

Prepararan: Cook fish stick according to

package instructions. Warm tortilla inoven
at 350 degrees (wrap in tin foil). Place al/
the ingredients in the center of the warm
tortilla, fold up endand rol/.

LUNCH
Mexican-Style Spinach Salad

(1 serving)

2 cups fresh spinach

1/4 cup cooked garbanzo beans,drained
2 tbsp al falfa or other sprouts
1/2 small tomate,diced
1/2 small avocado,cutin small chunks
1/2 tangerine sections
4 pitted olives,sliced
2 slices hard salami,cut in thin strips
1Tbsp cold-pressed extra-virgin olive oil
1tsp lemon jui ce
1eleve garlic,minced
Salt & pepper to taste

Prepararan:Mix o/,lemon juice,garlic,salt ond

32

33

DAY7

BREAKFAST

Toast & Peanut Butter

LUNCH

Beef & Arugula Salad 11 servingJ

o serving!

1 siice wheat toast

1 tbsp peanut butter

6 oz of fruit or vegetable juice

Preparation: Spread peanut butter antahot
toast.

3 oz lean bef (delistyle is fine)

1/4 tomato,chopped
2 cups arugula,stems removed and torn
1/4 red onion,thinly sliced
1/8 Mandarnoranqes
1 tsp balsamic vinegar
1/2 tsp Dijon mustard
1 tbsp olive oil
1 tbsp of water
Salt and pepper to taste

Preparation:In asma/1bowl, whisk together,

vinegar,mustard,oliveoil,and sale and pepper.
Thin the dressing with 7 Tbspof water.In a
medium bow( toss al/ ingredients together,top
with dressing and lightly toss tocoat. Eat
witha piece of fruit.

DINNER

Steak & Baked Potato 11 servingl

4 oz lean beef
Steak seasoning
1 smallrusset patato,baked
2 tbsp non fat sour cream
1 tsp chives,chopped
Salt and pepper to taste

Preparation:Season both sides of steak with

seasoning. Gri/1unti/ desired doneness. S/ice
baked patato in ha/f and top with non fat
sour cream,chives andsaltand pepper.

34

DAY8

BREAKFAST

Crunchy Apple Pie Yogurt 11 serving!

6 oz non-fat plain yogurt
1 rrkPt no r lorie sweetener,orto taste
1/8 tsp vanilla
1/2 cup apple,chopped
Sprinkle of cinnamon,to taste
Sprinkle of nutmeg,to taste

Preparation:Mix al/ ingredients in a bowl.

LUNCH

Chinese Chicken Salad o serving!

1 cup prepackaged coleslaw mix with
broccoli
112 tangerine,seeded,peeled and
chopped
3 oz grilled boneless,skinless chicken
breast, chopped
1 radish,sliced
1/2 carrot,julienne
1 tbsp orange juice
1 tsp honey mustard
1 tsp jalapeno pepper,minced (if desired)

Sauteed Shrimp Pasta 11 serving!

1/2 cup cooked spaghetti(preferably
whole wheat)
1/8 eup reserved pasta water
4 oz shrimp,peeled and deveined
1 tbsp fresh lemon juice
1 garilc clave,minced
Salt and pepper to taste
2 tspfresh parsley,chopped

Preparation: In a nonstick skillet,heat oi/,and

saut garlic for 7 minute. Add shrimpand
saut
1 minute. Add /emon juice,sale and pepper
and coaeshrimp andcook until
done,about3 minutes. In a
bowl,placecooked pasta. Tap with shrimp
mixtureand add reserved pasta water. Toss
to coat. Top with parsley.

1 tsp olive oil

Salt and pepper to taste

Preparation: In a salad bowl, placecoleslaw

mix,tangerines,chicken,radishes and carrot;
ser aside. Whisk together orange
juice,honey
mustard,jo/apeno, aliveoil and sale and
pepper.
Pour over salad and toss.

35

DAY9

BREAKFAST
Raisin Oatmeal

u serving!

1/2 cup cooked oatmeal

2 tbsp raisins
Sugar substitute,to taste
1% or non-fat milk
Preparation:Mckeoatmeal according to
package. Placeoatmea/ inserving bowl,add
raisins,sugar substitute and mi/k to toste.

LUNCH

Turkey Cheese Burger

serving;
3 oz lean ground turkey
1 slice low fat cheese
1 slice red onion
2 siices tomato
3 siices pci kle
1 tsp sugar-free ketchup or mustard
1 tsp mayonnaise
Salt & pepper to taste

DINNER
Beef Teriyaki11 serving )
1/41b lean steak,cubed
1/4 cup beef or vegetable broth
1/4 cup reduced salt soy or tamari sauce
1 tsp canola oil
1/2 tspfresh ginger,chopped
1 clove garlic,minced
1/2 tsp sugar substitute
3 stalks steamed broccoli
Preparation: In abowl,mix al/ ingredients,
except steak.Add steak. Cover and marinare in
refrigerator for 1 hour or more.Place steak in
single /ayer in baking pan.Brush with
marinade. Broi/ for 5minutes.Brush again with
marinode. Serve with broccoli.

36

DAY10

Continued
juice,vinegar, garlic basil and salr and pepper
Toss salad we/1.

Cheese & Veggle Egg Whlte Omelet

ltalian Style Tuna o serving!

BREAKFAST

(1 serving)

2 egg whites,beaten
1 oz low fat or non-fat cheese,shredded
1/4 zucchini chopped
1 tbspredonion,chopped
Cooking spray
Preparation: Beat egg whites.Spray a pan
with non-stick cooking spray and heat pan
over medium heat. Add onionand zucchini
and sautfor 2 minutes.remove from pan.
Add
egg whites and cook unti/ firm. Fi/1the egg
surface with the zucchini and onion
mixture. Cover with the shredded cheese.
Flip the
other half of the egg over chemixture,top with
the remainder of the cheese. Place lid on
the pan and let the cheese me/t.

DINNER

3 oz water packed tuna

1/2 cup drained canned black beans
1/2 small tomato, diced
112 avocado.diced (optiona)l
2 tbsp red onion.chopped
2 tsp freshlemon juci e
2 tsp olive oil
1tbsp fat free ltalian salad dressing
Salt and pepper to taste
Prepararan:Combineal/ ingredients in abowl
and toss gently Serve with lettuceas
asalador in whole wheat pita.

LUNCH
Mediterranean Citrus Salad 11
serving!
1/2 orange
2 sices grapefruit
2 sices tangerine
1 Y2 cups lettuce
1 tbsppine nuts
1/2 tsp olive oil
1 tbsp fruit vinegar (raspberry)
Basilleaves,shredded
1/2 garlic clave,minced
Salt and pepper to taste
Preparation: Peel fruit and section overo
bowl. Keep 2 tbsp of the juiceaside. Ina /arge
bowl, combine fruit withgreens and pinenuts.
In the juice bowl,whisk together, olive
oi/, reserved

37

DAY 11

Curry Chicken Salad Sandwich

BREAKFAST

1 bone-in skinless chicken breast

halves

Very Berry French Toast 11 servingJ

1 siice whole wheat bread
1 egg,beaten
2 tbsplow fat or non-fat milk
Cinnamon,to taste
Nutmeg, to taste
1 packet no calorie sweetener,orto taste
1/8 tsp vanilla extract
1/2 cup berries of your choice
3 tbsp sugar free maple syrup
Preparation:Beat egg with mi/k,cinnamon,
nutmeg,nocalorie sweetener and vani/la. Dip
one side of the wheat bread, tum over and /et
soak up remainder of Jiquid. Heat a non-stick
skil/et with cooking spray over medium heat.
Place the wheat bread into the skil/et and cook
for 2-3 minutes or unti/ brown then turn over.
Top the toast with berries and sugar free maple
syrup.

LUNCH

Chicken with Onion,Tomato

& Arugula Sandwich o servingJ
3 oz grilledchicken breast.sliced

1 slice tomato
1 tbsp basilleaves torn
1 slice red onion
Handfuloffresh baby arugula
2 sices whole wheat bread,toasted
Salt and pepper to taste
Preparation:Marinare tomato slice with
basil and salt and pepper. Let stand for one
hour. Placechicken on bread,and /ayer
with tomatoand basi/, onion and arugu/a.

DINNER

(1 serving)

(about 3 ounces)

DAY 12
BREAKFAST

'

1 cup of water
2 tsp kosher salt
3 tbsp non-fat yogurt
3 tbsp low-fat mayonnaise
2 tsp freshly squeezed lime juice
Pinch of Madras-style curry powder
Pinch of ground ginger
2 tbsp flat-leaf parsley,chopped
1 tbsp sliced almonds
1 /2 cup pineapple,diced
2 siices wheat bread
Preparation:Put thechicken in asaucepan
along with the water and sa/t. Bring just to
a boil then reduce to a gentle simmer. Cook,
covered,just the chicken isjust firm,about 15
minutes.Set chickenaside off the heat,to cool
and finish cooking in the liquid.When coo/, pul/
apart by hand into shredded bite-sizepieces.
Whisk yogurt,mayonnaise,limejuice,curry,
ginger and parsley in a bow/.Add chicken,
a/monds,and pineapp/e, and fo/d to coat
evenly.Make open faced sandwiches with the
salad and watercress on the bread.

Scrambled Eggs with

Turkey Bacon 11 servingJ
1 egg
1 egg white
1 tbsp low fat or non-fat milk
1 slice turkey bacon,cooked
Salt and pepper to taste
Preparation:In a bowl,whisk together egg,
egg whiteand mi/k. Heot anon stick pan over
medium heat. Addegg mixture, addsa/t and
pepper. Scrambleeggs unti/ desired doneness.

LUNCH

Turkey Burger & Oven Fries

(1 serving)

3 oz ground white turkey meat

1/8 onion, finely chopped

1 garlic clove,minced
1 tsp mustard
Salt and pepper totaste
1/2 russet potato,sliced
1 tbsp olive oil
Garlic powder
Oregano
Preparation:Preheat oven to375. Place
patato in a plastic bag with olive oil,garlic
powder, oregano,and sa/tand pepper.Mix
together
unril potatoes arecoated. Spread potatoes
onto
a coakie sheet and bake for 20-25 minutes or
unti/ the potatoes are golden brown. In a bowl
mix together turkey, onion,gorlic,musrard and
salt and pepper. Form into apatty and gri/1to
desired doneness. Eat the turkey burger and
fries with a sma/1sidesalad,with light
dressing.

DINNER

Veggie Burger with Grilled Onion

& Cheese(1 serving)
1 veggie burger patty
1 whole wheat hamburger bun
1 sice red onion
1 sice tomato
1 siice low fat or non fat cheddar cheese
1 piece of lettuce
1 tsp low fat or nonfat mayonnaise
1 tsp Dijon mustard
Non stick cooking spray
Salt and pepper to taste
Prepararion:Heat gri/1. Gri/1veggie patty
according ro packageinstructions. Add cheese
and cook for 1 minute,or unril thecheese has
melted. Spray each side of the onion with non
stick cooking spray and gri/1 unti/ brown. Toast
bun in oven or on gri/1. Spread the bun with
mayonnaiseand mustard. Place theveggie
burger on the bottom of the bun, then top with
the grilled onion, tomato siice,salt and pepper,
and lettuce.

38

39

DAY 13

BREAKFAST
Veqetable Frittata

o serving!

1/4 small sweet red pepper(s),thinly

sliced
1/2 medium zucchini,grated
1/2 medium tomato,chopped
1/2 cup sliced mushrooms
2 large egg(s),lightly beaten
1/4 cup fat-free skim milk
1/8 tsp driedoregano
1/8 tsp dried thyme
1/2 tbsp parsley,chopped
Prepararan:Coat a sma/1ovenproof ski/Jet
with cooking spray and heat. Add red
pepper, zucchini,mushrooms and tomato
and cook until tender.
Combineeggs,mi/k, herbs and parsley in a
sma 1/ bowl.Stir into vegetabies,reduce hear
and cook unrileggs are nrm.Placeski/Jet under
a preheared broiler and cook unti/ top is
browned.

40

LUNCH

Tex Mex Eqq Salad serving!

2 wholehard-boiled egg(s)
1 medium scallion(s),finely chopped
1/2 tsp canned green
chilipeppers,drained, chopped
1 tbsp cilantro.frP h.mincPci
1/4 small sweet red
pepper(s),finely chopped
1/8 cup fat-free mayonnaise
1 tbsp salsa
Pinch of ground cumin
Pinch of salt
Black pepper totaste
Prepararion: Peel eggs; mash wirh a fork in a
large bowl.Add remaining ingredients and
mix thoroughly tocoat.Serve egg salad in
acored be// pepper, over mixed greens,in Y
wheat pita or on its own in a bowl.

DINNER
Lemon & Dill Grilled Salmon
& Brown Rice 11 serving!
1tbsp lemon juice
1 tsp olive oil
1 tsp fresh dill
Salt am.l pep.>er tu td,te
Preparation:In a sma/1bowl,whisk together
lemon juice,di//,and oliveoil. Dredgesalman
with mixture,top with salt and pepper and
gri/1 until desired doneness.

DAY14
BREAKFAST
ContinenalDeluxe

11 servingl
1 medium low carb bagel
1 tbsp low fa t or fat free cream cheese
2 tsp jam
8 oz gal ss of non-fat milk

LUNCH
South of the Border Shrimp Salad
serving)
1 cup torn lettuce
3oz cooked shrimp,chopped
1/4 cup zucchini,dci ed
1/4 avocado,dci ed
2 tbsp fresh cliantro,chopped
2 tbsp salsa
1 tbsp low fat or non fat ranch dressirg
Preparation: In a bawl, toss lettuce,shrimp,
zucchini,avocado ond cilanrro. Mix tagether
salsaand ranch dressing and pour over
lettuce. Tosswe/1.
(1

DINNER

Middle Eastern Chicken

Burgers
serving)
Burgers:
1 teaspoons extra-virgin olve oil
1/4 1arge onion,finely chopped
Pinch of ground cinnamon
Pinch of ground coriander
Pinch of red pepper flakes
Pni ch of kosher salt
Freshly ground black pepper
1 cloves garlic,minced
3 tbsp chopped flat-lea(pars ey
(1

Continued
1/4 pound ground lean chicken
3 tbsp plainyogurt
Fixings:
1 whole wheat buns,toasted
1 tomato,thinly sliced
1 english cucumbert,hinly sliced
1 smallred onion,sliced
Lettuce
Preparation: Heat rhe oliveoil in a skiller,
add the onion,cinnamon,coriander, pe)per
flakes, and season with sa/t and
pepper.Cook unti/ onions are tender, about
5 minutes.Stir in the garlic and parsley and
cook unti/ gar/ic
is fragrant,about 1 more minute.Transfer ro
a large bowl and let coolslightly.Stir in ihe
chicken and yogurt unril the onions
areevenly mixed. Season with sa/t and
pepper.Shape
into 4 1/2-inch thick patries. Cook in a
r.onstck ski/Jet over medium heat unti/
browned and cooked through,about S
minutes on each side, or until aninstanc-read
rhermometer inserted into thesides of the
burgers registers be ween
16S and 170 degrees F. Brush burgersw1th the
pomegranate molasses and ser aside torest
for S minutes.Serve on toasted buns with
flxings.

41

DAY15
BREAKFAST

Creamy & Spicy Brown Rice

Cereal
(1 servingl

1 cup fat-free skim milk

1/2 cup qui ck cooking brown rice
1/2 medium apple,peeled,cored
and coarsely chopped
2 tsp no calorie sweetener
Pinch of ground cinnamon
1/4 cup plain fat-free yogurt,preferably
Greek Prepararan:Bring mi/k toa bol in a
medium saucepan. Stir inrice.Reduce heat
tolow;cover andsimmer 5 minutes. Stir in
apple,sweetener and cinnamon.Cover and
simmer S minutes or unti/ rice is
tender.Remove from heat andstir inyogurt.

LUNCH

Chicken Taco Salad o servingl

Cooking spray
1medium whole wheat,cut into 4 wedges
eaeh
Pinch of salt
2 cups romainelettuce,shredded
3 oz chicken
breast,cooked,skinless, shredded
1/4 cup tomato,diced
2 oz shredded reduced-fat Mexican cheese
3 tbsp fat-free sour cream
1/8 cup salsa
Pinch of ground cumin,or Adobo
seasoning
Splash of hot pepper sauce
Preparation:Preheat oven to 400F. Coat a
/arge baking sheet with cooking spray.
Arrange tortilla wedges on baking sheet;spray
tortillas with cooking spray and sprinklewith
salt.Bake until golden,about 10 minutes.

DINNER

Stir Fry Shrimp with Garlic rr

servingl
1/4 1b peeled de-veined shrimp
1 tsp olive oil
1 clave garlic,chopped
1 green onion,sliced into 1-inch pieces
1/2 cup mushrooms,sliced
1/4 red bell pepper,cubed
1/4 cup vegetable or chicken broth
2 spears broccoli,steamed
Preparation:In a nonstick pan,stir-fry garlic
in oi/ for one minute.Add
mushrooms,onion,red pepper and
shrimp.Stir-fry unti/ shrimp tum pink (about
oneminute).Serve with broccoli.

42

DAY16

BREAKFAST

Cool & Refreshinq Melon

Smoothie (1 serving)
3/4 cups seeded and chopped watermelon
3/4 cups seeded and chopped honeydew
melon or cantaloupe
- Juice of 1lime
1 cup plain non-fat low calorie yogurt
112 cup ice cubes
Splashof vanilla extraer
Preparation:Place al/ ingredients in a blender
and blend until smooth.

LUNCH

Turkey & Swiss on Wheat o servingl

3 oz fresh turkey breast
1 oz low fat Swiss cheese
Lettuce
Tomato siices
1 tsp mayonnaise
1 tsp mustard
Salt and pepper to taste
2 sliceslow carb wheat bread
Preparation: Spread mayonnaise and mustard
on the bread, /ayer the turkey,Swiss,lettuce,
tomato andseason generous/y with sa/t and
pepper.

Continued
1/4 onion(s),sliced
1/41arge sweet red pepper(s),sliced
Pinch of table salt
3 tbsp cilantro,fresh,chopped
3ti.J>p >dbd
3 tbsp fat-free sour cream
2 largeleaf lettuce,green leaf-variety
Preparation: Coat a large nonstick skillet with
cooking spray.Heat skillet over medium-high
heat.Meanwhile,drizzlesteak with 2 teaspoons
of lime juiceand then sprinkle it with 1 teaspoon
of chili powder.Addsteak ro skillet and cook
over medium-high heat for 6 minutes, turning
once,for medium-rare,or /onger until desired
doneness.Removero a curting boardand /et
stand.Add onion,pepper and salt to ski /Iet.
Off heat,coat vegetables with cooking spray.
Saur over medium-high heat unti/ onions and
peppers arelightly browned and crisp-tender,
about S minutes.Remove from heat and stir in
remaining lime juice,chili powder and cilantro.
Slicesteak thinly across grain. Toss s/iced steak
with onion mixture andservewith salsaand
sour cream.Wrap up in lettuceleaves if
desired.

DINNER

Mexican Beef Fajitas oservingl

2 sprays cooking spray,divided
4 oz lean sirloin beef,about 1/2-inch
thick, trimmed
1 tbsp fresh lime juice,divided
Pinch of chili powder

43

DAY17

BREAKFAST

Bacon & Cheese Quesadilla o

serving!
1 small low carbohydrate or whole
wheat tortilla
1 ozlow fat or non fat cheese,shredded
1 siice turkey bacon,cooked

1 tbsp salsa
Preparation:Une half of the tortilla with
cheese and bacon. Fo/d over. Placea damp
paper towel over the top. Microwave for 1
minute,or unti/ the cheese has me/ted. Top
with salsa.

LUNCH

Latn Black Bean Salad o servingl

1 tbsp fresh cilantro,chopped

1tbsp fresh parsley,chopped
1tbsp fresh lime juice
1 tsp vegetable oil
Salt and pepper to taste
112. can of black beans,drained and rinsed
1 tomato chopped
1/2 avocado,diced
1/8 cupred onion,diced
1/2 jalapeno,seeded and minced (optional)
2 cups shredded lettuce

44

Continued
Preparation: In a bowl,whisk together
cilantro, parsley, lime juice,oi/ and salt and
pepper. In another bow/,mix together
beans,tomato,
red onion,avocado and jo/apeno; toss with
dressing and refrigerate for 2 hours. Serve
the bean mixtureover the shredded /ettuce.
Enjoy with frut.

DINNER

Garlic Ginger Chicken Stir Fry

(1

serving)

1/2 tbsp canola oil

1 clove garlic,minced
Pinch of ground ginger
4 oz pound boneless,skinless chicken
breasts,cut into strips
1/4 onion,diced
1/4cup sliced carrots
1/4 red bell pepper,seeded and sliced
into thin strips
1/2 cup sugar snap peas
1/2 cup broccoli florets
1/2 cup mushrooms,sliced
1/8 cup reduced-sodium soy sauce
1 tsp cornstarch
1/2 cup reduced-sodium chicken broth
Prepararan: Heat o/ in a wok or large ski/Jet

over medium-high heat. Add garlic and

ginger and cook 1 minute.Add chicken and
cook 3
to 4 minutes,untif starting to brown,stirring
constantly.Add onons,carrots,and peppers
and cook 1 minute.Add snap peas,com and
brocco/i and cook 2 minutes.Add soy sauce
and cook 2 minutes,untif vegetabies
arecrisp tender.

DAY18

Casar Salad wlth hrlmp (11rrvlnq/

Apple Crumble Bagel o servingl

1 lh\l' <1111ctl l'o11111t

BREAKFAST

1 cinnamon raisin minibagels,sliced In h,tlf

1/4 cup apple,chopped
1 tbsp packed light brown sugar
Pinch of ground cinnamon
1/2 tbsp reduced-calorie margarine,melted
2 tbsp fat-free cream cheese

Preparation: Toast bage/s.Meanwhife,

stir together apple,sugar, cinnamon and
margarne.Spread bagel ha/ves with
cream cheese and sprinkle with app/e
toppng.

LUNCH

DINNER
1/11 t 111' lu\h lt11111111111t r
1111\l' Wotlct
111 tlu

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1 1111'dhun q.ullr fi.,vt ( 1lit td

1/J l\fl ullw oll

1/l th\p tl'tl Wilu VIII <JII

1,1nchovy < ,11111f'tl 111 ull.ch.tlncd.finel
y choppcd (lf dP\htd)
1/2 tsp DiJ01l 111\1\t.ud
1/4 tsp Worce lt'1 hhc \o111CI'
Fresh ground prpptt In t,t\te
2 cups romaine l!ttut t,chopped
4 oz grilled shrlmp,cut lnto 1 inch pieces

Preparation: In a bletldtr,add al/ ingredients

except lettuceand sllrlmp. Puree unti/
blended.

Veggie Wrap 11 servingl

1/4 smallzucchini,sliced
1/4 sweet bell pepper,thinly sliced
2 oz tofu,chopped
2 tbsp canned black beans,drainedand
rinsed
2 tbsp salsa
1 oz shredded low fat or non fat cheese
1large whole wheat tortilla

Prepararan:In a non stick skillet,place

zucchin, be/! pepper and tofu with 1 tsp of
water,cook over medum hgh heat untl
crsp,about 4 minutes. Add beans and salsa;
heat for 1 - 2 minutes. Place mixture into
thecenter of the warm tortilla and top with
thecheese. Fold and rol/ tortillas.

45

DAY19

BREAKFAST

Continued
2 tbsp fresh dill,minced
2 tbsp fresh squeezed lemon juice
2 tbsp low fat or non fat milk
Salt and pepper to taste

DAY20

BREAKFAST

Spinoch Cheese Omlette o

Preparation:In a bowl, whisk together

Fresh Orange, Bread & Cheese

serving!

cilantro, parsley,lime juice,oil andsalt and

(1 serving}

1 large egg(s)
2 large egg white(s)
1/2 cup spinach,chopped
1 tbsp green onion(s), finely chopped
Pinch of salt

pepper.In another bowl,mix together beans,

tomara,
red onion, avocadoand jalapeno; toss with
dressing and refrigerate for 2 hours. Serve
the bean mixture over theshredded lettuce.
Enjoy
withfruit.

1 medium orange,sectioned
1 cup low fat cottage cheese
1 slices multi-grain light bread
2 tsp all fruit preserves

Black pepper to
taste
Cooking spray
1/4 cup fat free shreddedcheddar cheese
or cheese of your choice
Prepararan: Preheat oven to400F. Beat
together eggs and egg whites in a large
bowl; stir in spinach,seaIlion,salt and
pepper.Coat a
10-inch ovenproof nonstick skillet with
cooking spray;heat skillet over medium
hear.Pour egg mixture into skillet and coak
unti/ partially set, about 5 minutes.Sprinkle
cheeseover eggs. Bakeinoven until
cheesesoftens and eggs firm up,about 5
minutes.Removefrom ovenand let stand
1minute befarecutting into4wedges.

LUNCH

Grilled Salmon Salad with Lemon

Dill Dressing (1 serving}
3 oz grilled salman (season salt and
pepper), sliced

2 cups tornlenuce
1/4 cup diced tomato
1/4 sliced cucumber
1/4 sliced green onion
1/4 cup(s) of any other fresh veggies of
your choice
DRESSING:

1/2 cup low fat or non fat plain yogurt

46

Continued
over the tomatoes, pour the dressing over
the salad, toss to coat and serve.Stuff pita
with salad.

DINNER

Chlcken Fajitas o serving!

4 oz sknless boneless chicken breast
1/4 cup bellpepper,sliced
1/4 onion,sliced
1 garlic clave,minced

LUNCH
1/4 cup cherry tomatoes,halved
1/4 cup mushrooms,slced

DINNER
Chicken Scallopini With
Mushrooms, & Garlic Spinach
(1 serving}

Vegetable oilspray
4 oz chicken breast,pounced thin
21arge mushroom,sliced
Salt & pepper to taste
1 clave garlic,crushed
4 cups baby spinach,washed
1 tbspgrated parmesan Prepararan:Spray
anon-stick skillet with vegetab/e oi/.Brown
mushrooms and vea/ for one minuteon eaeh
side,over high heat.Place vea/ and mushrooms
on aplate. Add thegarlic and spinach to
thesameskilletand saut for
7 minute.Transfer to piare.Season
everything with parmesan,salt and pepper.

Lemony Tomato Cucumber Salad

(1 serving}

1/8 cup fresh lemon juice

1/4 small sweet onion,thinly sliced
1/4 cucumber,peeled,seeded,and cut into small
slices
1/2 pint cherry tomatoes
Pinch of salt
Black pepper to taste
DRESSING:

Reserved lemonjuice
1/4 cup plain low fat or nonfat yogurt
1 elove garlic,minced
1/4 cuploosely packed chopped herbs
1 tbsp olive oil
Pinch of salt
Black pepper to taste
1 smallwhole wheat pita
Preparation:In a sma/1bowl,pour lemon juice over the
onion sici es. Let stand from 30 minutes to2 hours. Season
cucumber slices with salt and placein acolander.
Places/iced tomatoes on a piateand season with sa/t and
pepper
to toste. Prepare the dressing by straining the leman
juiceoff the onions into a bowl. Add
yogurt,gar/ic,herbs,oi/ and sa/t atld pepper. Whisk
together. Placeanions and cucumbers

 1 whole wheat tortilla

Cooking spray
Salt and pepper to taste
Nonfat chicken broth,if needed
Preparation:Spray a non stick skil/et with
cooking spray and heat over medium heat.
Brown chicken on bothsides.
Removechicken and setaside.Add garlic and
saut for 1 minute. Add vegetabies and saut
until cooked,but sti/1 crispand tender. Add
chicken broth if more moistureis needed.
SIice chicken breast and

add back topan and cook unti/ flavors hove

blended,about 3 minutes.

47