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| If you have tried every diet on the planet , every exercise program from the latest fitness guru and repeatedly failed to achieve your weight loss goals you probably need a “check up from the neck up.” Dr. Mégane Fabre
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177 WAYS TO REDUCE AND BURN CALORIES
CONTENTS
INTRODUCTION
ATTITUDE
TAKE ACTION
DIET
EXERCISE
YOUR DESTINATION
INTRODUCTION
If you struggle with weight gain it’s a good
bet that you have tried at least one of the “fad” diets that crop up on a
regular basis.
The truth is that some of these diets may
grant you temporary weight loss. In the usual case, however, the weight returns
as soon as you stray from the diet.
The bottom line is that you gain weight
because you consume more calories than your body is able to use and no diet is a
substitute for good eating habits.
Your body requires a certain number of
calories in order to function properly. If you truly wish to lose weight, you
must burn off more calories than your body requires.
In this guide you will learn ways to reduce
the number of calories you ingest as well as tips and techniques to help you
burn off unnecessary calories.
Before we begin, however, it’s important that
you fill your arsenal with every possible tool available to insure your
success. The most important tool in your weight loss program does not include
diet or exercise.
There is no special equipment you need to
purchase. You don’t need to join a gym or health club. And, you already have
every component you need to put this tool to work for you and begin a successful
weight loss program. What is it? It’s your mind. Having said that, let’s get
started, shall we?
ATTITUDE
Successful weight loss doesn’t just happen.
It took more than a few days to reach the point where you are at right now.
Give yourself a break and expect it to take awhile before you see measurable
results. Take a leap of faith and follow some basic principles.
Begin with your “self talk.” This is the
conversation that runs through your brain continuously. What kind of
conversation do you have with your self talk? What type of negative self talk
has kept you from reaching your goals in the past?
If you had a chance to do it over again,
would you change the dialogue? That’s a no-brainer isn’t it? Well, the good
news is that you can turn the tide of negative self talk beginning right now.
It’s never too late to begin and you start by reprogramming your self talk.
A good starting point is to begin with
positive affirmations. Positive affirmations spoken aloud with authority and
belief, positively affect your attitude, focus your thinking and lead to a
course of action that will help you become the person you want to be and have
the things that you want to have.
Begin by writing your affirmations on paper.
You need to take some time for this exercise. You can begin with something
like, “I want to lose 25 pounds before Christmas.” That’s a worthy goal and
attainable, but we need to put some work into structuring the affirmation.
First of all, “I want” gives the impression
that what you desire is always in the future. In order to re-program your self
talk, you need to trick your mind into believing that you have already achieved
success. This is how your subconscious mind functions.
Your subconscious mind has no capacity for
understanding the concept of time. Everything is in the moment . . . here and
now. When you tell your subconscious mind you “want” that is exactly what you
will get … want. You will get "want", without ever achieving fulfilment.
Unless you change your mental tape recorder, you will achieve exactly what you
are telling your subconscious, that you “want to lose 25 pounds.” You will
“want to lose 25 pounds” for the rest of your days unless you change your self
talk.
If your weight is 150 pounds and you desire
is to weight 125 pounds, then you need to “be” 125 pounds from the moment you
make the decision to change your self talk.
What if you write your affirmation to read
something like this: “I am healthy and fit, weighing 125 pounds.”
What are you telling your subconscious now?
It’s extremely important that you phrase your affirmation as if you have already
accomplished what you desire. Work on writing it out until you have it
precisely as you wish to become.
It is particularly important that your
affirmation is crystal clear because what you affirm is exactly what your
subconscious mind will bring you.
You needn’t limit yourself to one affirmation
either. Write another one that reflects your new exercise program. “I enjoy
my healthy new exercise program,” or, “I love the healthy foods I eat.”
Write and rewrite until you are absolutely
certain that you have written your goals “in the here and now” AND to represent
precisely what you desire. Then, and only then, begin to speak it aloud and do
so several times a day.
Remember to use the present tense. “I
acknowledge achievement in all my weight loss goals.” “I have the skill and
talent to exercise every day.” “I am a winner.” “I am grateful for all of my
accomplishments no matter how small.”
At first you will feel awkward and
uncomfortable and you may not feel or believe what you are saying. You may feel
silly saying them out loud. It doesn’t matter. Continue to speak the
affirmations aloud with as much conviction as you can muster. Try using driving
time in your car for firm, strong voiced self talk. It’s taken a long time to
train your subconscious to use negative self talk. If you will persevere with
speaking your affirmations aloud, firmly and confidently, you will be amazed at
how quickly you can turn your thoughts around.
You didn’t hop on a bicycle the first time
and just take off down the street. It took practice to train your body to
balance on those two wheels. This will take some practice as well. Continue to
repeat your affirmations aloud, several times a day for the next 30 days and you
will be amazed at how much you change your thinking and attitude.
Let’s investigate how words affect you in
your everyday life. Take a trip down memory lane and recall some real life
experiences that made you happy, proud, and successful or any combination of the
three.
Spend some time recalling how you felt.
Maybe you won a spelling bee as a child, or hit a home run. Who was there?
This will help you remember. You had those feelings once and you can achieve
them again. What words did others use while you were experiencing those
feelings of joy and happiness?
Recall those words, and write them down.
Then, put them to work in your daily conversations. They are words that are
already proven to have a positive affect on your well being. Recalling and
including them in your day will trigger those feelings again because your
subconscious already has an association with those words and their results.
Above all, take action. If you have become a
slave of procrastination, decide to rid your life of it once and for all. Yes,
you can create affirmations to help you there as well. “I have the attitude and
skills to take action today.” “I am winning in my life by turning my attitude
into action.”
Do nothing and nothing gets done. Do
something and many things are placed in motion. Regardless of what you are
doing in life, you need to take action. Do something every day to put your
plan in motion.
How is your attitude? What are your first
thoughts when you awake in the morning? You’ve got quite a lot to choose
from. Do you begin the day by dragging out of bed bemoaning the fact that you
have to get to work? Or, do you embrace the morning as another great
opportunity to do great things?
Put the universal law of reciprocity to work
in your life every single day. Did you know as much as ninety nine percent of
our conversation is negative? There are some folks who can hardly wait to get
their mouths open so they can “one up” another person's current negative
situation.
Hmmm, think back to that self talk. If what
you hear every day is negative, it’s no wonder your self talk brings you down
and prevents you from being, doing and having everything you desire. Try this
exercise. Make a decision today, right now, from this moment to spend the rest
of the day contributing to conversation in a positive way.
Impossible, you say? Not so. Say that
somebody complains about another rainy day. Your response might be, “yes, isn’t
it great? See that beautiful rainbow!” Try and create the habit of saying
something positive to everyone.
If you are learning to say something positive
to everybody about everything every time, you are disciplining your subconscious
for positive results in everything that happens to you.
TAKE ACTION
Before we can begin, we need to grasp an
understanding of the problem.
Two out of three Americans and Europeans are overweight.
The primary cause is that we eat more and exercise less. There is no doubt that
the more advances we make that enhance our lifestyle the heavier we become.
Wait a minute! What about all those low-fat
foods that we eat now? How come I reduced fat in my diet but I’m still gaining
weight?
It’s a simple answer. A few years ago we all
became aware of the detrimental effects of fat in our diet. What did we do? We
began to concentrate on lowering cholesterol and taking fat out of our diets.
This is a good thing. However, The National
Center for Health Statistics studied eating habits of 8,260 adult American
between 1988 and 1991. Their research showed that Americans had significantly
reduced their fat intake but still packed on the pounds.
How can this happen? There is no mystery.
In the process of counting fat grams, we stopped counting calories! Many of us
bought in to the theory that if it is “low-fat” it won’t make us fat.
WRONG!
You can’t forget about counting calories. If
you eat more calories than you need the body will store them as fat. It doesn’t
matter whether the calories are from fat or carbohydrates.
One school of thought believes that eating
small amounts of fat can actually keep you from over indulging on total
calories. The theory is that dietary fat causes our bodies to produce a hormone
that tells the intestines to slow down the emptying process. You feel full and
therefore are less likely to overeat.
Adding a little peanut butter to your rice
cake may satisfy your hunger for a longer period of time, thus preventing you
from eating more than you need.
Here’s more news that is surprising. Tufts
University scientists put 11 middle aged men and women volunteers on a variety
of average, reduced and low-fat diets.
The results? Extremely low-fat diets which
provided only 15 percent fat from calories (this is a diet near impossible in
real life) did have a positive effect on blood cholesterol and triglyceride
levels.
However, a reduced-fat diet (much more
realistic) only affected those levels if accompanied by weight loss.
In fact, they concluded, cutting fat without
losing weight actually increased triglyceride levels and decreased high density
lipoproteins (HDLs), the “good” cholesterol that helps protect again heart
disease.
We can deduce, therefore, while excess fat
isn’t healthy, fat is also not necessarily a bad thing. Without some fat in our
diet, the body won’t make nerve cells and hormones or absorb some of the fat
soluble vitamins.
Okay, so how can you determine your ideal
weight? Just how much fat and how many calories should you consume to reach and
maintain a healthy weight?
One answer won’t work for everybody. So you
need to do some figuring to determine how much fat and how many calories you can
have. First, you need to determine your ideal weight. Here is a simple method
to determine what that weight should be:
For Women
The ideal weight for a woman who is exactly 5
feet tall is 100 pounds. For every additional inch above 5 feet, add five
pounds. If you are shorter than 5 feet tall, subtract five pounds for every
inch you measure below 5 feet.
Next, determine whether you have a small,
medium or large frame. Using a measuring tape, measure your wrist. If your
wrist measures exactly 6 inches, you have a medium frame and the weight number
you calculated above, does not need to be adjusted. If your wrist measures less
than 6 inches, subtract 10 percent from your ideal weight. If your wrist
measures more than 6 inches, add 10 percent to your ideal weight.
For Men
The ideal weight for a man who is exactly 5 feet tall is 106 pounds. For
every additional inch above 5 feet, add 6 pounds. To determine whether you
have a small, medium or large frame, measure your wrist. If your wrist
measures exactly 7 inches, you have a medium frame and you do not need to adjust
your ideal weight. If your wrist is smaller than 7 inches, you have a
small frame and should subtract 10 percent from your ideal weight. If your
wrist is larger than 7 inches, you have a large frame and
should add 10 percent to your ideal weight.
Okay, now that you know what your ideal body
weight should be, let’s take a look at how many calories your body needs each
day. Before we do this however, you need to take into account your level of
activity.
If you are totally inactive and usually get
no exercise, multiply your adjusted ideal weight by 11. If you get regular
exercise two or three times a week, multiply your adjusted ideal weight by 13.
If you get regular exercise four to five times a week, multiple your adjusted
ideal weight by 15. And finally, if you get regular exercise six to seven times
a week, multiply your adjusted ideal weight by 18.
Now that you know your ideal weight and how
many calories you need each day you can easily figure out how much fat you can
eat. Most nutritionists recommend that you limit daily intake of fat to 30
percent of your total calories. However, if you want to lose weight or have a
history of heart disease or cancer, limit your daily fat intake to 20 percent of
your total calories.
Let’s take a look at a real life example. If
Jane is a 5 foot 4 inch woman with a medium frame her ideal weight is 120
pounds. Jane is trying to lose weight so she needs to keep her fat calories
down to about 20 percent.
Jane is exercising two to three times a week
so we can multiply her ideal weight by the number that matches her activity
level, which is 13. Now we know that Jane needs 1,560 calories each day.
If we take 20 percent of 1,560 (1,560
multiplied by .20) we get 312. Next, translate fat calories into fat grams
(this will make it easier for you to read food labels). One gram of fat equals
9 calories. So if we divide 312 by 9 we know that Jane can eat abut 35 grams of
fat per day.
Because Jane is over weight and trying to
lose, her ideal weight and current weight do not match up. Jane needs to adjust
her total calorie consumption. In order for her to lose one pound, she needs to
eliminate 3,500 calories.
One simple solution is to lose a pound a
week. That’s a worthy, healthy goal and we’ll explore methods that will help
you achieve that goal in the upcoming segments.
DIET
Avoid “fad” diets. If you don’t believe me,
ask your doctor about these: negative calorie diets, extremely low calorie
diets, low carb diets, and any other type of “fad” diet that is unbalanced.
Changing diet should be a matter of healthier
life style. Learn all you can about different foods and nutrition. The more
you know the easier it is to implement healthy nutrition in your diet.
1. Substitute fruit purees for butter or
margarine. They are easy to prepare in a food processor and will significantly
reduce calories and fat.
2. Cheese is good for you, but the fat is
not. Try this: Zap cheese in the microwave and drain off grease.
3. Exercising before you eat just makes you
hungrier. Exercise AFTER eating when the body has to work harder to digest
food.
4. Don’t eat while watching television. You
can become so engrossed in your program that don’t realize how much you are
eating.
5. Too many people skip breakfast. Eat in
the morning when the body burns more calories.
6. Water mixed with fructose suppresses
appetite better than glucose with water or diet drinks. Drink a glass of orange
juice one half to one hour before a meal.
7. Avoid trans-fatty acids. Use olive, corn
or canola oil when cooking.
8. Switch from whole to skim milk. All the
nutrients are there without the fat. Okay, at least cut back to low fat!
9. Limit yourself to just four egg yolks a
week.
10. Trim all fat from meats before
cooking. You’ll be amazed at how much you reduce your fat intake if you take
this one small step.
11. Eliminate fried foods. Do we need to
say why?
12. Cream sauces like Alfredo and
hollandaise are loaded with fat. Use tomato based sauces instead of cream.
13. Use lemon juice or low sodium soy
sauce for flavor.
14. Don’t skip meals. When you do, you
eat more at your next meal and usually eat the wrong foods.
15. Read labels – check fat, sugar and
carb content.
16. Stop buying on impulse. Never shop
for groceries without a list.
17. Avoid shopping when you are hungry –
eat first!
18. Shop for groceries once a week and
only buy from your prepared list.
19. Head directly to the fruit and
vegetable aisles when you enter the grocery store. Fill up your basket in these
aisles and you’ll be less likely to buy binge food.
20. If you have a local “farmers market”
where you can buy your fruits and veggies off the truck, by all means do so.
They’ll be fresher and tastier.
21. Make sure you buy everything you need
for your weekly meal planning. Returning to the grocery store numerous times
increases the risk of buying what you shouldn’t. The grocery stores know their
business very well and present items that are hard to resist.
22. Vary your foods – introduce something
new each week. Menu planning can become boring when you eat the same things.
That boredom translates into over eating. Try new healthy recipes each week.
23. Stay away from processed foods as much
as possible. Yes, they are very convenient. They are also loaded with fat
and/or sugar, not to mention the chemicals.
24. The ads are soooo compelling. Cut
fast food from your diet!
25. Eat more fish but avoid breading or
batters. Fish oil is good for you.
26. Eat more vegetables. Try mixing and
matching fresh vegetables for variety.
27. Steam your veggies instead of boiling
them. They’ll taste better and you’ll retain more of their nutritional value.
28. Use fat free or low fat salad
dressings or make your own using lemon juice, spices and a tiny amount of olive
oil.
29. Exchange water for soft drinks – yes,
even diet drinks!
30. Slim down with casseroles – just use
lean meat and veggies.
31. Go ahead and snack, just snack on good
stuff, like raisins, nuts veggies and dried fruit.
32. Never eat while you are standing.
33. Don’t sample when you are cooking. A
taste here, a little bite there and before you know it you’ve eaten an entire
portions without sitting down at the table!
34. Don’t give up potatoes. A baked
potato has 0 grams of fat and only 160 calories. Just don’t eat fries that
weigh in at 13 fat grams and 480 calories!
35. Stay away from pastries. They are
loaded with fat and are also loaded with sugar.
36. Eat more salads but don’t let salad
become boring. Add different ingredients. Throw in a few raisins, canned beans
like garbanzos and vary your dressings. Leave out the mayo!
37. Limit your intake of meat to just two
or three meat choices per week and select more “white” meats than red.
38. You don’t have to give up dessert,
just rearrange it. Try mixing fresh fruits with low fat yogurt. Strawberries
with banana yogurt is delicious!
39. Add nuts to your yogurt and salads.
Chopped nuts make a great alternative to “breaded” style garnishes like
croutons.
40. Replace white bread with whole grain
bread. If you can find bread that still contains the “wheat germ,” buy it!
41. When baking, applesauce makes a great
substitute for shortening.
42. Prepare foods in different ways.
Instead of traditional frying, try stir-fry and use a low fat spray or non-stick
pan.
43. Reduce portions at meal time. We
live in a “jumbo size” world. There’s no reason why the portions we consumer
need to be super sized as well.
44. Measure portions one time to get an
idea of what a portion of any given food should be. Do it once for each food
that you commonly eat. Eventually, you will be able to “eyeball” a proper
serving.
45. Keep a food diary of everything you
eat. This is the first step to acquiring a new, healthier life style.
46. Wait no more than five hours between
meals or snacks. This regiment will help to stabilize your metabolism.
47. Specific food combinations can help to
burn calories by enhancing your metabolism. Eat carbs that are rich in fiber.
They take longer to digest and you will feel “fuller” for longer periods of
time.
48. Use fresh or frozen fruits and
vegetables. Canned veggies are okay in a pinch, but generally include more salt
than you need. By the time they are canned and processed, they have lost much
of their nutritive value.
49. Eat more yogurt. Yogurt is a protein
as well as a carbohydrate therefore giving you the small amount of energy needed
to burn the protein.
50. Add more tuna to your diet. You can
grill it, broil it, steam it and poach it, all without any added fat.
51. Try different varieties of beans
rather than sticking to the same old type you are accustomed to. Beans are a
great source of energy, protein and fiber.
52. Beware of misleading claims. Reduced
fat merely means that the item has 25% less fat. Use common sense. If
something “normally” contains 300 fat grams, then reduced fat means it still has
over 200 grams of fat!
53. Salads to avoid are tuna, chicken and
egg. It isn’t the meat or egg that’s the problem. It’s the mayonnaise. Try
making them with plain yogurt and spices to dress it up and you’ll have a
healthy combination.
54. If you absolutely must have your fatty
salad dressing, try this. Have the dressing on the side and dip your fork into
the dressing before you spear the salad ingredient. You’ll have your taste but
without dredging your salad in fat.
55. Love avocado? Go ahead and indulge a
quarter cup but don’t mix it with sour cream!
56. Roasted, flavored almonds make a great
snack.
57. Make your own potato chips. It’s
simple. Thinly slice a large baking potato and place in a single layer on a
cookie sheet sprayed with low fat aerosol spray. Spray the slices lightly as
well. Sprinkle with paprika and any other spice of your choosing. Bake in a
400 degree oven for thirty minutes making sure to turn once. ‘Voila! Your own
home baked potato chips and a great snack.
58. Switch from cream of wheat cereal to
oatmeal. The whole grain in oatmeal is much better for you and won’t leave you
hungry an hour later like the cream of wheat.
59. If you plan on eating out at a buffet,
eat something before you go. Don’t skip a meal and plan on chowing down at the
buffet.
60. Grab a table as far from the buffet as
possible. You’ll lessen the temptation to graze or go back for seconds.
61. Go through the buffet line one time
only.
62. Load up at the salad bar. Gelatin or
plan green salads should be abundant.
63. Look for baked roasted or grilled
entrees like fish or lean roast beef.
64. Avoid the breaded fish or fried
chicken.
65. Select soups you can see through. If
you can see through them, they are broths with fewer fat and calories.
66. Eat slowly. Savor each bite. Take
your time and enjoy eating. If you eat too fast, your stomach will be full long
before the message to stop chowing down reaches your brain.
67. Ask yourself if you really tasted and
enjoyed that last bite of food. If your answer is no, it’s time to slow down.
68. To help downsize your portions, use a
smaller plate. Instead of a dinner plate, use a salad plate for your entire
meal.
69. When eating in a restaurant, ask for a
child’s portion or ask to have the entrée split and have the second half
packaged as takeout.
70. As an assist to making certain you are
getting the right nutrition from your vegetables, alternate the colors from day
to day. One day eat fresh yellow and orange vegetables like squash, pumpkin,
and carrots then switch to green the next day, like spinach, or dark leafy
lettuces.
71. Pass up peanuts for snacking. Two
ounces of salted peanuts has 328 calories. Nibble on pretzels instead. 20 of
the small ones have as little as 80 calories and most are fat free.
72. Skip fried shrimp. A three ounce
serving has 206 calories while the same weight when boiled is only 84 calories.
73. If you love pie, stick with the fruit
pies. Pumpkin and other fruit pies are lower in calories. Pecan pie has about
430 calories while the same slice of pumpkin pie is only 240. You can drop
another 100 calories if you don’t eat the crust!
74. Try Canadian bacon instead of regular
bacon. One ounce of regular bacon is about four medium cooked slices and
carries 163 calories. A one ounce slice of Canadian bacon is much leaner and
only has about 57 calories.
75. Avoid the high fat temptations when
dining out. Call ahead. Many high quality restaurants will accommodate your
needs if you give them sufficient time beforehand. Explain that you are on a
low fat diet and ask if they can prepare your food without frying.
76. If you frequent a specific restaurant,
ask to take a menu home so you can study what they offer and learn how to plan
your meals out.
77. Steer Clear of fast food restaurants.
Most of their food is 40 to 50 percent fat. Many are finally wising up,
however, and you can get salads, plain hamburgers or grilled chicken. You can
also ask for the restaurant’s nutritional information. Many now offer that.
78. Stay away from the appetizers unless
you request crackers, pretzels or fresh vegetables like carrots or celery with a
honey-mustard dressing (not ranch).
79. Put your waiter through his or her
paces. Ask lots of questions and don’t stop until you are satisfied. How is
the fish grilled? If it is in butter, ask for it dry. If a fried entrée is
offered on the menu, ask if the chef can bake it, broil it, grill it or steam it
to cut down on the fat. Make sure they follow up. It’s your meal and your
money paying for it and within reason you should be able to get it the way you
want it.
80. If a restaurant won’t split a portion
in half for you, preparing half of it “to go,” request a doggie bag or box be
delivered with your meal and split it yourself immediately before you begin to
eat.
81. You can also carry a “survival kit.”
Use a small plastic sandwich bag and carry packets of low fat dressings, herbal
teas, spices or other essentials that may not be readily available at a
restaurant.
82. Split a meal with a friend. Order
soup or salad a’ la carte with one entrée and ask the waiter for an extra
plate. It will save you money AND reduce the fat in each meal.
83. Visit pizzerias that offer salads and
pizza by the slice. Don’t order pizza with meat. Stick with vegetable toppings
and, if possible, a wheat crust. Some pizza places do offer that option.
84. Eliminate tartar sauce. If you order
a fish fillet sandwich ask that the tartar sauce be left off the bun.
85. Bake with cocoa instead of chocolate.
For each ounce of unsweetened chocolate called for in a recipe, substitute 3
tablespoons of unsweetened cocoa powder.
86. Use evaporated skim milk for sauces
and soups. It has the texture and the flavor of cream but without the fat.
Each cup contains 80 grams less of fat and 600 fewer calories than heavy cream.
87. Plain non-fat or low fat yogurt is a
great replacement for sour cream. Use it to make salad dressings. It’s also
good as an add-on to breakfast cereals and desserts.
88. Low fat foods may seem less flavorful
when you first try them because fat adds flavor to some foods and you are used
to that. Add zip with lots of herbs and spices like basil, garlic, ginger,
onion powder tarragon and oregano. Vary the spices and come up with your own
combinations.
89. Yogurt can help you lose weight while
protecting muscle. A recent study of overweight people who ate three servings
of yogurt daily for 12 weeks lost 22% more weight, 61% more body fat and 81%more
abdominal fat than people who ate a similar number of calories but no dairy
products.
90. Spicy foods curb appetite as evidenced
in a recent study. People who ate a sauce containing capsaicin (the
compound that makes hot pepper spicy), consumed an average of 200 fewer calories
over the next three hours than those who didn’t eat the sauce. Consider eating
more spicy foods.
91. A 12 ounce cola has 150 calories, two
tablespoons of full fat salad dressing 150, a glazed doughnut 250 and a four
ounce bagel, 300. Just eliminating these items will help you to lose weight.
92. Another recent study shows that
calcium from diary foods is more effective for weight loss than supplements.
Why? Food is a complex mixture of known and unknown components. There is a
co-operation among the components that can’t be reproduced in a nutritional
supplement. Dairy contains calcium and a host of other biologically active
components including the amino acid leucine. Recent research reveals that
leucine may increase the ability of muscle to use fat. Have low-fat or skim
milk before a meal.
Studies show that getting a liquid from dairy before eating helps you feel
fuller sooner at that meal and eat less at the next meal. If you are lactose
intolerant, try yogurt with live culture (it has very little lactose) or take a
lactose supplement when consuming dairy.
93. Eat fish at least twice a week. The
omega 3 fatty acids in fish have been shown to reduce heart attack and stroke
risk in addition to helping you maintain a nutritional diet.
94. Sometimes you can go with fast food.
Burger Kings BI Veggie Burger with reduced fat mayonnaise contains 340 calories
and 2 grams of saturated fat. It’s better than just about any burger at any
other food chain.
95. McDonald’s Fruit and Yogurt Parfait is
low fat vanilla yogurt layered with berries and topped with granola. It’s a
nutrient rich bargain at only 380 calories.
96. Subway’s 7 subs with 6 grams of fat or
less include ham, roast beef, chicken and turkey and range from 200 to 300
calories for a six inch sub.
97. Wendy’s Mandarin Chicken Garden
Sensation Salad is a creative salad alternative of mixed greens, with chicken
and mandarin orange sections, roasted almonds and a half packet of Oriental
sesame dressing. It is a great alternative at just 470 calories.
98. A veggie sandwich may not always be
the ideal choice. The two ounces of cheese added to these popular lunchtime
meals contain three quarters of a full day’s allowance for saturated fat. Tuna
salad (because of the mayonnaise), has 720 calories and chicken salad is 550
calories. Stick with turkey, roast beef, chick breast or veggie sandwich
without the cheese.
99. All salads are not created equal. A
taco salad is served in a fried taco shell filled with ground beef, cheese, sour
cream and guacamole. It contains 1,100 calories and a full day’s quota of
saturated fat!
100. Not only is a single order of Fettucine
Alfredo an artery clogger, it also weighs in at a whopping 1,500 calories! When
eating Italian food, opt for pasta topped with marinara or meat sauce (skip the
meatballs), red or white clam sauce or chicken Marsala.
Click Here to continue reading this article
*********
DISCLAIMER: This information is not
presented as being from a medical practitioner and is for educational and
informational purposes only. The content is not intended to be a substitute for
professional medical advice, diagnosis, or treatment. Always seek the advice of
your physician or other qualified health provider with any questions you may
have regarding a medical condition. Never disregard professional medical advice
or delay in seeking it because of something you have read.
Since natural and/or dietary supplements are not
FDA approved they must be accompanied by a two-part disclaimer on the product
label: that the statement has not been evaluated by FDA and that the product is
not intended to "diagnose, treat, cure or prevent any disease."
*********
MedicineNet Daily News
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