When faced with the lunch time choice between turkey or a tuna sandwich, choose the turkey. Try it made with mustard instead of mayo, or try low-fat mayo. If you’re at a restaurant ask for the sandwich to be made dry, and the mayo on the side. This gives you the control over how much of a condiment is added to your food.
Why choose turkey? A typical serving of tuna salad has 680 calories with 4 grams of fat.
Try a grilled mahi-mahi or shrimp sandwich or low-carb tortilla roll-up. Add 0% Greek yogurt vs. mayo and add spices, spinach, asparagus, cucumber or sweet re d or yellow pepper. The more veggies you can use as ‘filler’, the lower the total calories.
You will also see a big savings over time to your wallet by packing healthier food over buying in restaurants. I saw this when I was on Spring Break. The meals we ate out, I thought, I can do better than this, with more flavor, for WAY LESS COST!
Thursday 04/07/11 Workout Diary-
P90X-stretch tape- 30 min.
Strength Train- My trainer
0ne minute intervals, 3 sets
cable leg crunches- 2 plates
cable back pulls-3 plates
leg extentions- 45 lb
cable squats-3 plates
run 1 minute on a treadmill between each 4 part set
chest push- 2 plates
biceps curls- 3 plates
ab crunches, ball swap between legs in pike position- 8 lb ball
leg curls- 25lb
triceps extention- 3 plates
Thursday 04/07/11- Food Diary:
Breakfast-
1/2 cup egg whites, 1/8 cup brocolli, 1 cup spinach (70 cal)
2 pieces Ezekial brd, 1 tbls organic almond butter (220 cal)
A.M. Snack-
1 cup pasturized egg whites,1/2 scoop whey protein shake mix (195 cal)
Lunch-
1 cup low sodium black beans (rinsed), 1 whole wheat , low-carb tortilla, 6 asparagus, 5 crunchy pea pods, 1/4 cup 0% Greek yogurt (370 cal)
2 oz water packed tuna (90 cal)
1/3 cup chopped tomatoes (20 cal)
P.M. Snack-
salad- 2 cup spinach, 1/2 red sweet pepper, 1/2 tomato, 1 tbls sunflower seeds,2 quarters- artichokes, 3 oz shrimp (140 cal)
Dinner- restaurant
salad with vegetables and a grilled chicken breast (260 cal)
bowl of vegetable soup (180 cal)
Dessert-
Homemade popcorn (90 cal)sprayed with I Can't Believe Its Not Butter
TOTAL CALORIES- 1640
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