Menu 19

BREAKFAST

1 Serving of oatmeal.  Use no calorie refrigerated butter spray, no calorie sugar, 1/2 cup of skimmed milk, 1 Tablespoon of REAL light brown sugar.

1 slice of toast using no calorie butter

1 Cup of hot tea or coffee.  For creamer, use the 'Creamora' type creamer (10 calories per spoon)

SNACK

1 small orange OR 1/2 grapefruit OR a lemon with salt

LUNCH

2 pieces of fish OR chicken OR 1 fish and 1 chicken from Long John Silvers

1 hush puppy

1 packet of tartar sauce; unlimited catsup

Note: This is our fastfood day.  If you wish to visit another fastfood establishment, here are some alternate suggestions:

Subway - any of their 6 inch, lowfat sandwiches will do.  Add a small bag of chips OR 1 cookie.

Taco Bell - Enjoy 2 tacos any variety OR 1 burrito OR 1 chulapa chicken supreme OR 1 taco plus 1 bean plus 1 container of rice.

Chicken - Enjoy 1 breast OR 1 thigh PLUS 1 biscuit.  You can enjoy mashed potatoes OR coleslaw if you don't want a biscuit.

Hamburgers - Enjoy 1 SMALL burger with cheese, and if you opt for Mayo, ask them to go very light.  You may enjoy 1 SMALL pack of fries with your burger.

Enjoy with a no calorie beverage.

SNACK

1 cup of skimmed milk - I'd like to share a tip.  To create an awesome 'chocolate shake' take 1 teaspoon of REAL cocoa and add 2-3 packs of no calorie sweetener.  Place in blender with the milk.  Blend well.

DINNER

Chef Salad: 2 cups of lettuce, 1 tomato, 1 sliced carrot, sliced onion, sliced mushrooms, 1 teaspoon bacon bits, 1 sliced boiled egg PLUS 1 Tablespoon of your favorite salad dressing

1 slice of bread OR 10 crackers

Enjoy with a no calorie beverage.

Exercise Tip: Want to tighten up that tum without doing back-breaking setups?  Do it via Roman Chair Sit.  Simply towards the edge of a chair with your feet on the ground.  Lean back until you feel your tummy tighten and hold this pose for as long as you can.  Slowly build up or you'll have a set of very sore muscles - and that's not fun at all!!

The Plus - You can do this exercise just about anywhere!