S: How To Lose Weight
BC: The End
FC: By: MIlton Rosales & Kellyn Acosta | How To Lose Weight
1: Dinner- Mix 1 pound ground turkey breast with 8 canned water chestnuts, diced; 2 garlic cloves, minced; 4 green onions, thinly sliced; 1/2 cup unsweetened applesauce; 4 teaspoons soy sauce. Shape mixture into 4 patties. Freeze 3 for later use. In nonstick skillet coated with cooking spray, cook patty over medium heat until thoroughly cooked throughout. Serve with a side dish of 3/4 cup cooked rice tossed with 1 teaspoon soy sauce, 1 teaspoon seasoned rice vinegar, and 1/2 teaspoon Asian sesame oil. 2 cups broccoli florets, steamed | Monday: Breakfast- 1 1/4 cups bran flakes cereal topped with 1/2 banana sliced and 1 cup fat-free milk | Lunch- Spinach Salad: Top 3 to 4 cups baby spinach leaves with 1 hard-cooked egg, chopped; 2 strips cooked bacon, crumbled; 5 mushrooms, thinly sliced; 1/3 cup croutons; 1/4 cup crumbled feta cheese; 3 slices red onion. Toss ingredients together, and then drizzle with a flavored vinegar, such as red wine, balsamic or seasoned rice vinegar.
3: Lunch- Spread 1 slice raisin bread with 1 1/2 tablespoons peanut butter. Top with 1/2 banana, sliced. Drizzle with 1 teaspoon honey and cover with another slice of raisin bread. 1 cup fat-free milk | Tuesday- Breakfast One split, toasted English muffin sprinkled with 1/4 cup shredded cheese (any type). Broil until cheese melts.1/2 grapefruit sprinkled with 1 teaspoon brown sugar | Dinner Avocado Salad: On lettuce leaves, arrange 1 tangerine, peeled and divided into segments; 1/4 ripe avocado, thinly sliced; 1 slice red onion. Sprinkle with 1 teaspoon lemon juice and 1/2 teaspoon olive oil. | Exercise Walk 2 miles in the morning or night. We're trying to build up your aerobic base. *Use treadmill if bad weather occurs.
4: Wednesday Breakfast- Cook 1/2 cup oats with 1 cup fat-free milk. Stir in 2 tablespoons apple butter, 1 tablespoon raisins, and pinch of cinnamon | Lunch- Cut whole wheat pita in half. Spread 3 tablespoons hummus in each pocket. Stuff with tomato and cucumber slices and baby spinach leaves. Sprinkle stuffing with a flavored vinegar. 6 ounces light yogurt 1 kiwifruit | Dinner- Apricot Couscous: In 1-quart saucepan, heat 1/3 cup chicken broth; 2 dried apricots, cut into thin strips; and 1/4 teaspoon grated orange rind until boiling. Remove from heat; stir in 1/4 cup couscous. Cover and let sit 5 minutes. Serve with 1 cup steamed green beans. | Exercise (Swimming pool) Jog in place for 30 sec. Do that 5 times. Then swim/walk 3 times around the pool. Sit in sauna for 10 min. to lose water weight.
6: Dinner Savory Stir-Fry: In nonstick skillet coated with cooking spray, lightly brown 3 ounces beef strips over medium-high heat. Add 1 1/2 cups frozen stir-fry vegetables and 1 tablespoon bottled stir-fry sauce. Cover and cook over low heat until the vegetables are tender-crisp. Drizzle with 1/2 teaspoon Asian sesame oil. Serve over 3/4 cup cooked rice. | Thursday | Breakfast- French Toast: Dip 2 slices raisin bread in a mixture of 1 egg and 1 tablespoon fat-free milk. In nonstick skillet melt 1 teaspoon butter. Fry coated bread until golden, turning once. Spread with 1 tablespoon jam. | Lunch Top 3 to 4 cups salad greens with 1/2 cup water-packed white tuna, drained; 1 small tomato, cut into wedges; 2 green onions, sliced. Drizzle with a mixture of 1 teaspoon olive oil and 1 tablespoon flavored vinegar. Orange Juice
7: Exercise(In the gym) Using free weights. 5 sets of 5 reps of curls. Use the elliptical machine and do a run for 20 min.
8: Friday | Breakfast Mexican Burrito: Beat 1 egg with 2 tablespoons grated cheese. Add dash of cayenne pepper sauce. Cook in nonstick skillet coated with cooking spray. Place over warm 6-inch flour tortilla, top with 1/4 cup salsa, fold tortilla around filling. Tangerine | Lunch Spread 1 tablespoon light mayonnaise on 2 slices rye bread. Layer 2 ounces thinly sliced extra-lean ham, 1 ounce sliced cheese, 4 dill pickle slices, 1 jarred roasted red pepper, 1 onion slice, and lettuce leaves between bread. 1/2 grapefruit | Dinner Chili-Rubbed Spicy Salmon: Coat 5-ounce salmon fillet with a mixture of 1 teaspoon chili powder, 1/2 teaspoon ground cumin, 1/4 teaspoon red pepper, and 1/8 teaspoon salt. Spray with cooking spray. In nonstick skillet over medium heat, cook until opaque, turning once. Serve with 2/3 cup refrigerated mashed potatoes and 12 roasted asparagus spears sprinkled with lemon juice. 1/4 cantaloupe wedge
9: Exercise- Ride a stationary bike for 30 minutes. After cycling do 5 sets of 10 push-ups at your own pace.
10: Saturday | Breakfast Smoothie: In blender, combine 1 cup fat-free milk; 1 frozen peeled banana, sliced; and 1 tablespoon peanut butter. | Lunch Spread 2 teaspoons spicy brown mustard on 2 slices rye bread. Layer 3 ounces of thinly sliced lean roast beef with tomato and onion slices between bread.6 ounces light yogurt with 1 tablespoon raisins | Dinner Sweet Chicken with Grapes: In nonstick skillet with 1 teaspoon olive oil, cook 5 ounces boneless, skinless chicken breast; 1 tablespoon minced shallots; 1/4 teaspoon thyme; 1/4 teaspoon salt; and a dash of pepper until chicken is browned on both sides and loses pink color throughout. Place chicken on plate. Add 3/4 cup halved seedless grapes and 1/4 cup white wine to skillet; boil 1 minute. Pour over chicken. Serve with 3/4 cup cooked rice.
11: Exercise High intensity workout* 10 linear and lateral step-ups. (you can use boxes, ones that you can stand on w/ support) 5 sets of 10 sit ups. 2 min. jog then 2 min walk X 5.
12: Sunday | Breakfast 1/2 cantaloupe topped with 3/4 cup low-fat cottage cheese 1 slice toasted raisin bread, spread with 1 tablespoon apple butter | Lunch Top 1 large baked potato with 1/4 cup grated cheese, 3 tablespoons diced avocado, and 1/4 cup salsa. 8 baby carrots | Dinner Savory Veggie Burger: In nonstick skillet, add 1 teaspoon olive oil, 1 thinly sliced medium onion, salt, black pepper, and dried rosemary to taste. Cook until onion is tender and golden, stirring occasionally. Pan-grill one veggie burger. Mix 1 tablespoon light mayonnaise with 1/2 teaspoon Dijon mustard; spread inside whole wheat pita, halved. Cut burger in half and tuck into pita pockets along with baby spinach leaves and caramelized onion. 1 cup berries | Exercise Light jog for 20/30 min. Finish with a cool down walk for 10 min.