S: Be Healthy, Wealthy, and Wise in One Week
FC: Be Healthy,Wealthy, and Wise in One Week ByAllie Grossman and Kate Gallagher
1: Be Healthy, Wealthy, and Wise in One Week | By Allie Grossman and Kate Gallagher | The 18 year old girl's guide to eating healthier and smarter at home for one week! Also includes workouts to fit into your normal routine each day. Maintain your current weight, and get all the energy your body needs.
3: Nutrition Plan | a 1-week meal guide to eating right and maintaining a healthy weight.
4: Sunday | 1 toasted bagel 1 tablespoon cream cheese 1 cup of orange juice. Good, fast, and easy breakfast to start off the week. Enjoy! | Breakfast | Lunch | small cup of peaches carrot sticks and ranch 1 grilled cheese sandwich on wheat bread with American cheese This simple meal is great for a quick lunch. Add a glass of apple juice and enjoy! | Total daily Calories: 2031 | Bagel and Orange Juice | Grilled Cheese with Carrot Sticks and Peaches
5: 1 green bell pepper, seeded and cubed 1 medium onion, roughly chopped 3 small stalks celery 1 1/4 pounds ground beef 1 pound mild pork sausage 1 1/2 cups cracker crumbs 1 (1 ounce) envelope dry onion soup mix 1/4 teaspoon salt 1/4 teaspoon ground black pepper 1/2 teaspoon dried sage 1 1/2 cups milk 1/2 cup ketchup Preheat the oven to 350 degrees F (175 degrees C). In a food processor or blender, combine the bell pepper, onion and celery. Process until finely chopped, but not liquid. Transfer to a large bowl. Add the ground beef, ground pork, cracker crumbs, onion soup mix, salt, pepper, sage and milk. Mix well using your hands, or if you have a stand mixer, mix using the paddle attachment. Transfer to a 9x5 inch loaf pan and form into a loaf, mounding in the center. Cover with a generous layer of ketchup. Bake for 1 1/2 hours in the preheated oven. Serve hot. Enjoy with mashed potatoes and water. | Dinner | Snack | Chocolate pudding and a cup of skim milk | Pudding Cup | Meatloaf and Mashed Potatoes
6: Monday | 1 scrambled egg, 1 6-inch whole-grain tortilla, 2 Tbsp. black beans, canned 2 Tbsp. low-fat cheddar cheese (or soy cheese), 2 Tbsp. chopped tomato 2 Tbsp. chopped onion While egg is cooking, spread out tortilla on a dinner plate or cutting board. Spread cooked egg in the middle of one-half of the tortilla. Heat the beans in the microwave (not too much or they'll explode!). While beans are heating, sprinkle cheese on eggs, then pile on the veggies (if you don't have time to chop them fresh, a healthy salsa could be substituted). Fold tortilla in half over the ingredients and fold in the sides. Enjoy with a cup of skim milk. Preparation time: 10 minutes (or more, depending on your tortilla-folding skills) | Breakfast | Lunch | 1 whole wheat pita, quartered 1/2 cup hummus Optional: Cut-up carrots, celery, peppers, broccoli, cauliflower, cherry tomatoes, etc. Bring containers of hummus to work, and dip pita pieces in them. Bring your favorite veggies and dip them as well! Preparation time: 10 minutes | Total daily Calories: 2027 | Breakfast Burrito | Pita Bread and Hummus
7: 3 tablespoons olive oil, 3/4 cup chopped onion 4 cloves garlic, minced, 2 (16 ounce) cans crushed tomatoes 3 (6 ounce) cans tomato paste, 1 cup water, 1/2 cup sugar, 1/4 cup chopped fresh oregano, 1 dried bay leaf, salt and pepper to taste, 1 pound ground round, 1/2 cup Italian seasoned bread crumbs, 1/4 cup chopped fresh parsley, 2 eggs, lightly beaten, 1/2 cup grated Parmesan cheese, 1 (16 ounce) package uncooked spaghetti Heat the olive oil in a large saucepan over medium heat, and cook the onion until lightly brown. Mix in 2 cloves garlic, and cook 1 minute. Stir in crushed tomatoes, tomato paste, water, sugar, 1/2 the oregano, and bay leaf. Season with salt and pepper. Bring to a boil, reduce heat to low, and simmer while preparing meatballs. In a bowl, mix the ground round, bread crumbs, remaining oregano, remaining garlic, parsley, eggs, and cheese. Season with salt and pepper. Roll into 1 inch balls, and drop into the sauce. Cook 40 minutes in the sauce, or until internal temperature of meatballs reaches a minimum of 160 degrees F (72 degrees C). Bring a large pot of lightly salted water to a boil, and stir in the spaghetti. Cook 8 to 10 minutes and drain. Serve the meatballs and sauce over the cooked spaghetti. Enjoy with a glass of water and a leafy Italian salad. | Dinner | Snack | 4 Oreo cookies and a glass of skim milk :) | Special Treat! | Oreo Cookies | Spaghetti and Meatballs with Salad
8: Tuesday | 2 large eggs 4 large or thick slices whole wheat bread 1 tsp cinnamon, 1 tsp ginger, 1 tsp nutmeg, 2 tbsps vegetable oil, 1/2 cup sliced strawberries, 2 tbsps honey, 2 tbsps powdered sugar Pre-heat small frying pan on medium heat. Add 1 tablespoon of oil to pan. Beat eggs with spices and pour some into a small plate to cover the bottom. Add more mixture before dipping each slice, Dip bread on both sides with egg mixture. Cook both sides of toast evenly, about 3-4 minutes each side. Add second tablespoon of oil after the second piece of bread. Pour remaining egg mixture on last piece of bread. Top with 1/4 cup sliced strawberries. Drizzle each serving (2 pieces) with a tablespoon of honey and a tablespoon of powdered sugar. Eat with a glass of skim milk. Enjoy! | Breakfast | Lunch | 1/8 recipe Fast Chicken Soup Base 1/4 cup and 2 tablespoons egg noodles 2 tablespoons frozen green peas, 1 tablespoon chopped fresh parsley, Salt and freshly ground black pepper Prepare Fast Chicken Soup Base. Bring to a simmer. Add these, then simmer until tender, 10-20 minutes: 3 cups egg noodles. Before removing from heat, stir in: 1 cup frozen green peas and 1/2 cup chopped fresh parsley. Add salt and pepper, to taste. Eat with a roll and a glass of water. | Total daily Calories: 2051 | French Toast and Strawberries | Chicken Noodle Soup
9: 1/3 cup egg substitute 1 tablespoon prepared mustard 1 garlic clove, minced 3/4 cup dry bread crumbs 2 teaspoons dried basil 1 teaspoon paprika, 1/2 teaspoon salt, 1/4 teaspoon pepper, 1 pound chicken tenderloins In a shallow bowl, combine the egg substitute, mustard and garlic. In another shallow bowl, combine the bread crumbs, basil, paprika, salt and pepper. Dip chicken in egg mixture, then roll in crumbs. Place on a baking sheet coated with cooking spray. Bake at 400 for 10-15 minutes or until golden brown and juices run clear. Serve with corn, green beans, and a dinner roll. | Dinner | Snack | 1 container of Yoplait strawberry-banana yogurt | Yogurt | Chicken with Corn and Green beans
10: Wednesday | A serving of Apple Jacks cold cereal, two cups of skim milk, and a glass of Tropicana orange juice. Simple, easy breakfast! | Breakfast | Lunch | 1 1/2 cups almond flour, 2 tbsp grape seed oil, 1 tsp sea salt, 1 medium onion, 4 oz goat cheese, 3 large eggs, 1/4 cup grape seed oil, 2 cups chopped broccoli, 1 cup pieces or slices mushrooms, 1 medium scallion, 1/4 cup sun-dried tomatoes, 1/2 tsp baking soda Preheat oven to 350 F (175 C). In a large bowl combine almond flour, 1/2 tsp salt, baking soda, and minced scallions. Stir in 1/4 cup grape seed oil and water until thoroughly combined. Press into a 9 1/2-inch deep-dish pie pan. Bake for 12-15 minutes, until golden brown. Remove from oven and let cool completely before filling. Heat 2 tbsp oil in a large skillet over medium heat. Sauté thinly sliced onions for 8-10 minutes until soft and translucent. While onion is sautéing, cut broccoli into small spears and steam until bright green. Thinly slice a clove of garlic, the mushrooms, and finely chop the sun-dried tomatoes. Add vegetables to the onion and sauté for 15-20 minutes, until broccoli softens. In a large bowl, combine whisked eggs, 1/2 tsp salt, and goat cheese. Stir in sautéed vegetables, then pour mixture into the crust. Bake for 30-35 minutes, until browned around the edges and cooked through. Let cool in the pan for 30 minutes. Eat with crackers and grapes. | Total daily Calories: 2055 | Apple Jacks and Orange Juice | Quiche with Grapes and Crackers
11: Grill a 5-oz. steak, and eat with sweet potatoes and a dinner roll. For desert, try soft chocolate chunk cookies: 2 stick(s) (1 cup) butter, softened 1 1/2 cup(s) firmly packed brown sugar, 2 teaspoon(s) vanilla extract, 1 teaspoon(s) baking soda, 1/4 teaspoon(s) salt, 3 large eggs, 2 1/4 cup(s) all-purpose flour 2 1/2 cup(s) bittersweet or dark chocolate chunks or chips Heat oven to 400F. You'll need an ungreased baking sheet(s). Beat butter, sugar, vanilla, baking soda and salt with mixer on medium 2 minutes until creamy. Beat in eggs until fluffy. On low speed, beat in flour until blended. Stir in chocolate. Drop rounded tablespoonfuls 2 in. apart on baking sheet(s). Bake 8 minutes or until golden. Cool 2 minutes; remove cookies to a rack to cool further. Store airtight up to 1 week. Freeze dropped dough on baking sheets; when firm, place in a ziptop bag and freeze. Bake right out of the freezer (add 1 or 2 minutes to baking time). | Dinner | Snack | 1 Chewy Chocolate Chip granola bar. | Special Treat! | Granola Bar | Steak with Sweet Potatoes. Cookies for Dessert!
12: Thursday | 1 croissant, 1/4 cup of Raisin Bran cold cereal, and a 6-ounce apple juice. A quick and easy breakfast to start your day! | Breakfast | Lunch | 1 baked potato with 1 tablespoon butter, and 1 tablespoon sourcream. Drink 2 cups of unsweet tea with this lunch, and try adding this recipe for spicy beanless chili: 1/2 pound ground beef, 1/3 cup chopped green pepper, 2 tablespoons chopped onion, 1 garlic clove, minced, 1 (8 ounce) can tomato sauce 1 (5.5 ounce) can tomato juice, 1/2 cup water, 2 tablespoons chili powder, 1/2 teaspoon dried oregano, 1/2 teaspoon paprika, 1/4 teaspoon ground cumin, 1/4 teaspoon cayenne pepper, 1/8 teaspoon salt In a large saucepan, cook beef, green pepper, onion and garlic over medium heat until meat is no longer pink; drain. Stir in the tomato sauce, tomato juice, water, chili powder, oregano, paprika, cumin and cayenne and salt if desired. Bring to a boil. Reduce heat; simmer, uncovered, for 45 minutes or to desired thickness. | Total daily Calories: 2001 | Raisin Bran and Apple Juice | Baked Potato and Chili
13: 1 pound sweet Italian sausage 3/4 pound lean ground beef, 1/2 cup minced onion, 2 cloves garlic, crushed, 1 (28 ounce) can crushed tomatoes, 2 (6 ounce) cans tomato paste, 2 (6.5 ounce) cans canned tomato sauce, 1/2 cup water, 2 tablespoons white sugar, 1 1/2 teaspoons dried basil leaves, 1/2 teaspoon fennel seeds, 1 teaspoon Italian seasoning 1 tablespoon salt, 1/4 teaspoon ground black pepper, 4 tablespoons chopped fresh parsley, 12 lasagna noodles, 16 ounces ricotta cheese, 1 egg, 1/2 teaspoon salt 3/4 pound mozzarella cheese, sliced, 3/4 cup grated Parmesan cheese Cook sausage, ground beef, onion, and garlic over medium heat until well browned. Stir in crushed tomatoes, tomato paste, tomato sauce, and water. Season with sugar, basil, fennel seeds, Italian seasoning, 1 tablespoon salt, pepper, and 2 tablespoons parsley. Simmer, covered, for about 1 1/2 hours, stirring occasionally. Bring a large pot of lightly salted water to a boil. Cook lasagna noodles in boiling water for 8 to 10 minutes. Drain noodles, and rinse with cold water. In a mixing bowl, combine ricotta cheese with egg, remaining parsley, and 1/2 teaspoon salt. Preheat oven to 375 degrees. To assemble, spread 1 1/2 cups of meat sauce in the bottom of a 9x13 inch baking dish. Arrange 6 noodles lengthwise over meat sauce. Spread with one half of the ricotta cheese mixture. Top with a third of mozzarella cheese slices. Spoon 1 1/2 cups meat sauce over mozzarella, and sprinkle with 1/4 cup Parmesan cheese. Repeat layers, and top with remaining mozzarella and Parmesan cheese. Cover with foil. Bake for 25 minutes. Remove foil, and bake an additional 25 minutes. Cool for 15 minutes. Eat with a wheat dinner roll. | Dinner | Snack | A 12- ounce smoothie. | Smoothie | Lasagna
14: Friday | 2 scrambled eggs, 1 6-inch whole-grain tortilla, Bacon Bits 2 Tbsp. low-fat cheddar cheese 1 banana This is an easy breakfast wrap. After the eggs are cooked, roll them, the cheese, and some bacon bits into a tortilla. Enjoy with a banana and a glass of skim milk. | Breakfast | Lunch | 1turkeydog 1bun an apple, and a package of baked ruffles. This simple lunch is great for at work or at home, and only takes a couple of minutes to prepare. Great for a quick break in the work day since you can spend your time eating and not cooking. | Total daily Calories: 2052 | Breakfast Wrap | Turkey Dog with Chips
15: 3 cups shredded Cheddar cheese, divided 2 cups shredded Monterey Jack cheese 2 cups chopped cooked chicken 2 cups sour cream 1 (10.75 ounce) can condensed cream of chicken soup, undiluted 1 (4 ounce) can chopped green chilies 2 tablespoons finely chopped onion 1/4 teaspoon pepper 1/8 teaspoon salt 10 (8 inch) flour tortillas, warmed In a large bowl, combine 2 cups cheddar cheese, Monterey Jack cheese, chicken, sour cream, soup, chilies, onion, pepper and salt. Spoon about 1/2 cup off center on each tortilla; roll up. Place seam side down in a greased 13-in. x 9-in. x 2-in. baking dish. Cover and bake at 350 degrees F for 20 minutes. Uncover; sprinkle with remaining cheddar cheese. Bake 5 minutes longer or until cheese is melted. Let stand for 10 minutes before serving. Eat with a side of refried beans and a glass of unsweet tea. | Dinner | Snack | 1 small bag of pretzels. | Pretzels | Chicken Enchiladas
16: Saturday | 2 eggs 2 cups all-purpose flour 1 3/4 cups milk 1/2 cup vegetable oil, 1 tablespoon white sugar, 4 teaspoons baking powder, 1/4 teaspoon salt, 1/2 teaspoon vanilla extract Preheat waffle iron. Beat eggs in large bowl with hand beater until fluffy. Beat in flour, milk, vegetable oil, sugar, baking powder, salt and vanilla, just until smooth. Spray preheated waffle iron with non-stick cooking spray. Pour mix onto hot waffle iron. Cook until golden brown. Serve hot, and eat with a glass of skim milk. | Breakfast | Lunch | 5 tablespoons red wine vinegar 3 tablespoons grape seed oil 1/3 cup chopped fresh cilantro, 2 limes, juiced 1 teaspoon white sugar, 3/4 teaspoon salt, 2 cloves garlic, minced, (1 pound) package frozen shelled edamame (green soybeans), 3 cups frozen corn kernels, 1 pint cherry tomatoes, quartered, 4 green onions, thinly sliced, 1 (15 ounce) can black beans, rinsed and drained In a large serving bowl, whisk together the red wine vinegar, grape seed oil, cilantro, lime juice, sugar, salt and garlic. Set aside.Bring a large pot of lightly salted water to a boil. Add the soybeans and boil for 3 minutes. Add corn and continue cooking for 1 more minute. Drain very well, and pour into the bowl with the dressing. Gently mix in the cherry tomatoes, green onions and black beans. Cover and refrigerate for at least 2 hours. Serve with tomato basil soup and unsweet tea. | Total daily Calories: 1980 | Waffles | Tomato Basil Soup and Salad
17: 1 egg, 1/2 cup plain yogurt, 1/2 cup mayonnaise , 1 lime, juiced, 1 jalapeño pepper, minced, 1 teaspoon minced capers, 1/2 teaspoon dried oregano, 1/2 teaspoon ground cumin, 1/2 teaspoon dried dill weed, 1 teaspoon ground cayenne pepper, 1 quart oil for frying, 1 pound cod fillets, cut into 2 to 3 ounce portions, 1 (12 ounce) package corn tortillas, 1/2 medium head cabbage, finely shredded To make white sauce: In a medium bowl, mix together yogurt and mayonnaise. Gradually stir in fresh lime juice until consistency is slightly runny. Season with jalapeño, capers, oregano, cumin, dill, and cayenne. Heat oil in deep-fryer to 375 degrees F (190 degrees C). Dust fish pieces lightly with flour. Dip into beer batter, and fry until crisp and golden brown. Drain on paper towels. Lightly fry tortillas; not too crisp. To serve, place fried fish in a tortilla, and top with shredded cabbage, and white sauce. | Dinner | Snack | 1 (18.25 ounce) package yellow cake mix 2 very ripe bananas, mashed 1 teaspoon baking soda Prepare yellow cake mix according to package directions. Mash the bananas with the baking soda and stir into the cake mix batter. Pour batter into one greased and floured 9x13 inch baking pan. Place cake in oven and turn oven on to 350 degrees F. Bake for 1 hour. Let cake cool thoroughly and then refrigerate. eat with sweet tea. | Special Treat! | Banana Cake | Fish Tacos
19: Exercise Plan | A 1-week fitness guide to exercise effectively. This plan works best when you're also moderately active outside the workouts provided.
20: Sunday | Spend Sunday visiting a personal trainer to learn how to properly do the exercises for the rest of the week. If this isn't possible, look up technique on the Internet. These workouts were designed to improve your overall strength, while still maintaining your current weight.
21: Pushups Do: 10 Works: Pectorals, Triceps, and Deltoids Flat back, make sure not to have your butt in the air. | Curl-Ups/Crunches Do: 15 Works: Core Muscles If you want to you can have someone sit on your feet to make it easier to keep the correct form. | Burpees Do : as many as you can in 1 minutes Works: Whole Body, Endurance Go down and do a pushup and then get back up,jump, and reach up. | Monday | Do all of the listed exercises 4 times
22: Tuesday | "Fran" Do: 21. then 15. then 9 Pullups and thrusters alternating Works: Upper Arm Muscles, Legs (ex:21 pullups, 21 thrusters. 15 pullups and 15 thrusters. Then 9 pullups and 9 thrusters.)
23: Wednesday | Do all of the exercises listed 5 times. | Clean Do: 4 Works: Legs and Upper Body Pull the bar up to your chest, but not over your head. | Sprint Do: 10 yards Works: Stability, Legs Run as fast as you can for just 10 yards. | Burpees Do: 10 Works: Whole Body, Endurance Go down and do a pushup and then get back up,jump, and reach up.
24: Thursday | Wall Sits Do: 30 seconds Works: Lower Body lean against the wall like you are sitting in a chair. | Lunges Do: 10 Works: Lower Body be careful not to let your knees go past your toes. | Box Jumps Do: 15 Works: Lower Body make sure both feet get on the box. | Do all of the exercises listed 4 times.
25: Friday | Single Leg Dumbbell Straight Leg Dead Lift Do:15 Works: Legs have a 15 pound dumbbell in each hand. lift one leg, and extend until it's behind you at a 90 degree angle. | Dumbbell Bench Press Do: 12 (each arm) Works: Shoulders, Triceps, Biceps lay on the bench with a 20 pound dumbbell in one hand. extend your arm fully above you, then bring it back down. Keep it controlled!
26: Saturday | Flutter Kicks Do: 10 sets (count "1, 2, 3, one. 1, 2, 3, two...") Works: Core lie on your back and hold your legs 6 in. off the ground. Kick like you're swimming. | Running Do: 5 minutes Works: Stability, Legs This isn't for any distance, just go for ten minutes. | Medicine Ball Do: 25 Works: Upper Body, Legs throw the 12 pound ball against the wall. squat as you catch it, and come back up when you throw it again.
27: Keep Going! | Using the meal and exercise ideas provided in this book, continue to eat healthy and get active. From the week planned here, you've started practicing healthy habits that you can carry with you for the rest of your life. Remember, being healthy doesn't end after a week, it's lifelong!