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sources of
strawberries and
hec;lfthy fruits
healtfly
vt>cPtables Inelude
spinach,cabbage,tomatoes,and
carrots.
Grains are naturally low in fat, and they are good source of
carbohydrates which we need for energy.Whole grains,which are
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.
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.
----
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
know late-night eating will keep you up? lt's a good quandary to
avoid.
Dont's
Do's
Hot dog with chilicheese sauce
Chicken parrnesan
Spaghetti bolognese
Fried rnozzarella
Huevos rancheros
Turkey meatloaf
Liter of beer
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.
Meatloaf
Mashed potatoes
Homemade bread
Popcorn
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
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
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
Clams
Coffee
Celery
Mushrooms
Fennel
Arugula
Cucumber
Brussels Sprouts
Cauliflower
Pumpkin
Peppers
Tomatoes
Zucchini
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 -
e on
Day:
Date:
Breakfast
Breakfast
Lunch
Lunch
Healthy Snack(s)
Healthy Snack(s)
Dinner
Dinner
o
o
o
o
Happy
Great
Sad
Anxious
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
No
Ves
Day:
Date:
Breakfast
Breakfast
Lunch
Lunch
Healthy Snack(s)
Healthy Snack(s)
Dinner
Dinner
o
o
o
o
Happy
Great
Sad
Anxious
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
No
Yes
Day:
Date:
Breakfast
Breakfast
Lunch
Lunch
Healthy Snack(s)
Healthy Snack(s)
Dinner
Dinner
o
o
o
o
Happy
Great
Sad
Anxious
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
No
Ves
Day:
Breakfast
Lunch
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
O
O
O
O
Happy
Great
Sad
Anxious
O
O
O
O
Lonely
Irritable
Conflicted
Hopeless
No
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.
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?
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
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
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
BREAKFAST
servlng
LUNCH
Tomato & Feta Salad in Pita !1
serving!
30
servingl
DAY4
Continued
bow/ and mix choroughly. Scoop salad
into lettuce cups and serve.
(1 serving)
BREAKFAST
LUNCH
Mediterranean Salmon Salad
(1 serving)
DINNER
31
DAY5
BREAKFAST
Yoqurt with Strawberries & Ginqer
(1 serving}
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
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
DAY6
Continued
pepper.Place al/ other ingredients in a
salad bowl and toss with dressing.
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
DINNER
LUNCH
Mexican-Style Spinach Salad
(1 serving)
32
33
DAY7
BREAKFAST
LUNCH
o serving!
DINNER
34
DAY8
BREAKFAST
LUNCH
35
DAY9
BREAKFAST
Raisin Oatmeal
u serving!
LUNCH
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.
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
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
BREAKFAST
LUNCH
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.
LUNCH
DINNER
38
39
DAY 13
BREAKFAST
Veqetable Frittata
o serving!
40
LUNCH
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
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
LUNCH
DINNER
42
DAY16
BREAKFAST
LUNCH
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
43
DAY17
BREAKFAST
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
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
serving)
DAY18
BREAKFAST
LUNCH
DINNER
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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
serving!
(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
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
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:
46
Continued
over the tomatoes, pour the dressing over
the salad, toss to coat and serve.Stuff pita
with salad.
DINNER
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.
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
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