Thank God its Friday! Weekends can pose the biggest temptations for fast food eating and skipping workouts. Let's map out some ideas that give you that 'taste' your looking for, with a healthier twist. If your craving a heavy pasta dish with Alfredo sauce (many restaurant varieties can upwards of 1500-3000 calories per serving!), try switching to whole grain blend pasta with chicken or bison meat with olive oil, and garlic.
If you want to scarf a meat lovers pan pizza, Try a thin crust, veggy pizza. More veggies = less full fat cheese. Casein ( the slow digesting protein found in low fat cheese, keeps you feeling full longer, like high fat cheese, but with less calories) will help you curb those cravings.
If you crave a triple decker club sandwich, try a veggie wrap on a whole wheat tortilla, with grilled shrimp, low sodium turkey, or chicken breast with mango salsa. Again, the more veggies you throw in there, the lower the total calories.
If you crave ice cream, try fresh fruit with non-fat vanilla yogurt, or other flavored yogurt. You can also shave a bit of dark chocolate over the top (or sprinkle Ovaltine).
If you crave that huge Sunday brunch spread...,RUN! It's really hard to control temptations with a 1/4 mile long table filled with goodies and gygundo plates. Pick a different restaurant where you can order off a menu and try an egg white omelette, with spinach, mushrooms and onion with a bit of feta cheese with whole wheat toast sweetened with honey (use sparingly, its natural, but high in calories), or low sugar jelly with a side dish of fresh fruit. Manga!
Friday 7/24 Workout:
Bike on the street- 60 minutes, 12.2 miles
Strength Train- Back
Seated cable, low row- 2 tubes, hooked in a door frame
Single arm dumbbell row- 20 lb.
Lat pull down- 2 tubes, hooked over top of door frame
Bent over dumbbell row- 10lb.
Single arm cable row- 2 tubes, hooked under door frame
Ski jumper (crouch in plie', straight arm pull down, palms facing back. Pull from arms parallel with shoulders down to arms parallel with body)
7/24 Food Diary:
Breakfast-
1 whole wheat low calorie English muffin, 1 tbls low sugar jelly (125 cal.)
Banana ( 95 cal.)
1/2 cup non-fat yogurt, 1/3 cup non-fat cottage cheese, 1/4 cup blueberries ( 90 cal.)
A.M. Snack-
apple ( 67 cal.)
Lunch-
2 plums (60 cal.)
Whole wheat sandwich, 4 oz low sodium turkey, 1 tbls honey mustard, slice tomato, spinach (255 cal.)
1 cup green beans ( 44 cal.)
P.M. Snack-
8 oz non fat soft serve (120 cal.)
Dinner-
4oz salmon ( 240 cal.)
1/2 cup broccoli florets ( 20 cal.)
1 cup whole wheat cous cous (240 cal.)
Dessert-
sugar free chocolate pudding (80 cal.)
1/2 cup strawberries ( 35 cal.)
TOTAL CALORIES-1471
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