August 2010

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by Family Education

Get your kids ready to face the busy day with quick and wholesome breakfast recipes, strategies for morning routines, and tips for a good night’s sleep.

 

Morning Routine Checklist

For Kids

__ Make bed

__ Eat a healthy breakfast

__ Brush teeth

__ Wash hands and face

__ Get dressed

__ Organize Backpack

__ Homework

__ Notebooks

__ Schoolbooks

__ Lunch or lunch money

__ Pens and pencils

__ Signed forms or slips

__ Other projects

__ Put on socks, shoes, and jacket

__ Catch the bus

 

For Parents

__ Wake up kids

__ Prepare and serve breakfast

__ Prepare lunch or lunch money

__ Check backpacks

__ Sign permission slips or other forms

__ Drive kids to school/ Bus stop

 

 

 

 

 

Have a nice day!

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This is an inspirational video based on the famous Don’t Quit Poem. What can you achieve if you remain persistent?

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by Mens Health

Find out if your core is as strong as it should be.

This week, legendary strength coach Al Vermeil shows you the simple fitness test that he uses to evaluate the core strength of the world’s top athletes. A quick note about Vermeil: As the former strength and conditioning coach for the Chicago Bulls and the San Francisco 49ers, he’s the only person to have two championship rings from two different professional leagues. So he knows his stuff. Ready to take the test? Click the video above to find out if your core is up to NBA and NFL standards.

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By: Adam Campbell

If muscles were made from chips and beer, we’d look huge. But they aren’t, and we don’t—unless you count that sack o’ fat up front and dead center.

If not Doritos and double bock, then what? We decided to delve deep into the human anatomy to find the secret spot on every muscle where the word “ingredients” is stamped. With the help of Jeff Volek, Ph.D., R.D., an exercise and nutrition researcher at the University of Connecticut, and a really big magnifying glass, we found it. Eight foods are on the list: eggs, almonds, olive oil, salmon, steak, yogurt, water, and coffee. Add these ingredients to your stomach and faithfully follow the directions on the package—”Lift heavy weights”—and you can whip up a batch of biceps in no time.

Eggs: The Perfect Protein

How they build muscle: Not from being hurled by the dozen at your boss’s house. The protein in eggs has the highest biological value—a measure of how well it supports your body’s protein needs—of any food, including our beloved beef. “Calorie for calorie, you need less protein from eggs than you do from other sources to achieve the same muscle-building benefits,” says Volek.

But you have to eat the yolk. In addition to protein, it also contains vitamin B12, which is necessary for fat breakdown and muscle contraction. (And no, eating a few eggs a day won’t increase your risk of heart disease.)

How they keep you healthy: Eggs are vitamins and minerals over easy; they’re packed with riboflavin, folate, vitamins B6, B12, D, and E, and iron, phosphorus, and zinc.

Almonds: Muscle Medicine

How they build muscle: Crunch for crunch, almonds are one of the best sources of alpha-tocopherol vitamin E—the form that’s best absorbed by your body. That matters to your muscles because “vitamin E is a potent antioxidant that can help prevent free-radical damage after heavy workouts,” says Volek. And the fewer hits taken from free radicals, the faster your muscles will recover from a workout and start growing.

How many almonds should you munch? Two handfuls a day should do it. A Toronto University study found that men can eat this amount daily without gaining any weight.

How they keep you healthy: Almonds double as brain insurance. A recent study published in the Journal of the American Medical Association found that those men who consumed the most vitamin E—from food sources, not supplements—had a 67 percent lower risk of Alzheimer’s disease than those eating the least vitamin E.

Salmon: The Growth Regulator

How it builds muscle: It’s swimming with high-quality protein and omega-3 fatty acids. “Omega-3’s can decrease muscle-protein breakdown after your workout, improving recovery,” says Tom Incledon, R.D., a nutritionist with Human Performance Specialists. This is important, because to build muscle you need to store new protein faster than your body breaks down the old stuff.

Order some salmon jerky from www.freshseafood.com. It’ll keep forever in your gym bag and tastes mighty close to cold-smoked cow.

How it keeps you healthy: By reducing your risk of heart disease and diabetes. Researchers at Louisiana State University found that when overweight people added 1.8 grams of DHA—an omega-3 fatty acid in fish oil—to their daily diets, their insulin resistance decreased by 70 percent in 12 weeks.

Yogurt: The Golden Ratio

How it builds muscle: Even with the aura of estrogen surrounding it, “yogurt is an ideal combination of protein and carbohydrates for exercise recovery and muscle growth,” says Doug Kalman, R.D., director of nutrition at Miami Research Associates.

Buy regular—not sugar-free—with fruit buried at the bottom. The extra carbohydrates from the fruit will boost your blood levels of insulin, one of the keys to reducing postexercise protein breakdown.

How it keeps you healthy: Three letters: CLA. “Yogurt is one of the few foods that contain conjugated linoleic acid, a special type of fat shown in some studies to reduce body fat,” says Volek.

Beef: Carvable Creatine

How it builds muscle: More than just a piece of charbroiled protein, “beef is also a major source of iron and zinc, two crucial muscle-building nutrients,” says Incledon. Plus, it’s the number-one food source of creatine—your body’s energy supply for pumping iron—2 grams for every 16 ounces.

For maximum muscle with minimum calories, look for “rounds” or “loins”—butcherspeak for meat cuts that are extra-lean. Or check out the new “flat iron” cut. It’s very lean and the second most tender cut of beef overall.

How it keeps you healthy: Beef is a storehouse for selenium. Stanford University researchers found that men with low blood levels of the mineral are as much as five times more likely to develop prostate cancer than those with normal levels.

Olive Oil: Liquid Energy

How it builds muscle: Sure, you could oil up your chest and arms and strike a pose, but it works better if you eat the stuff. “The monounsaturated fat in olive oil appears to act as an anticatabolicnutrient,” says Kalman. In other words, it prevents muscle breakdown by lowering levels of a sinister cellular protein called tumor necrosis factor-a, which is linked with muscle wasting and weakness (kind of like watching The View).

And while all olive oil is high in monos, try to use the extra-virgin variety whenever possible; it has a higher level of free-radical-fighting vitamin E than the less chaste stuff.

How it keeps you healthy: How doesn’t it? Olive oil and monounsaturated fats have been associated with everything from lower rates of heart disease and colon cancer to a reduced risk of diabetes and osteoporosis.

Water: The Muscle Bath

How it builds muscle: Whether it’s in your shins or your shoulders, muscle is approximately 80 percent water. “Even a change of as little as 1 percent in body water can impair exercise performance and adversely affect recovery,” says Volek. For example, a 1997 German study found that protein synthesis occurs at a higher rate in muscle cells that are well hydrated, compared with dehydrated cells. English translation: The more parched you are, the slower your body uses protein to build muscle.

Not sure how dry you are? “Weigh yourself before and after each exercise session. Then drink 24 ounces of water for every pound lost,” says Larry Kenney, Ph.D., a physiology researcher at Pennsylvania State University.

How it keeps you healthy: Researchers at Loma Linda University found that men who drank five or more 8-ounce glasses of water a day were 54 percent less likely to suffer a fatal heart attack than those who drank two or fewer.

Coffee: The Repetition Builder

How it builds muscle: Fueling your workout with caffeine will help you lift longer. A recent study published in Medicine and Science in Sports and Exercise found that men who drank 2 1/2 cups of coffee a few hours before an exercise test were able to sprint 9 percent longer than when they didn’t drink any. (It’s believed the caffeine directly stimulates the muscles.)

And since sprinting and weight lifting are both anaerobic activities—exercises that don’t require oxygen—a jolt of joe should help you pump out more reps. Skip it if you have a history of high blood pressure, though.

How it keeps you healthy: By saving you from Michael J. Fox’s fate. Harvard researchers found that coffee drinkers have a 30 percent lower risk of Parkinson’s disease than nondrinkers.

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by Mens Health

If the title of this post makes you roll your eyes, consider this: Many people run to lose weight. That’s just one exercise! And by knowing the two resistance exercises you should combine, you can burn more fat than you ever could by going for a jog. Click the video to try our fat-blasting two-exercise challenge, created by world famous strength coach, Alwyn Cosgrove, C.S.C.S. You?ll be surprised at both how hard and effective it is. Click here to download the entire 4-week fat-burning plan.

And if you want to know the secret of why this routine works, check out the first episode of the Men?s Health Podcast. You?ll hear Cosgrove explain how this workout torches calories and ignites your metabolism.

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The research is about how children are affected by their general lack of connection to the outdoors. And my friends, if ever there was an issue that relates to mental, physical, emotional, and social self-defense, this one has it’s roots in all of that –and more.

Now –whether you feel the immediate connection to this idea, or not —my job is to plant the seeds, today, for the harvest we will be wanting and using in the future. I know no other way to introduce you to things worth thinking about –and taking action on —than to simply DO IT.

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Water Has No Substitue; Share It Wisely

A quarter-mile-long wheel line spritzes an Oregon alfalfa field. Many farmers in the upper reaches of the Klamath Basin are replacing such wheel-line irrigation with more modern methods, and improving the water efficiency of their operations.

Photograph by David McLain

Water is the basis of life, and on this planet only a tiny share—less than one percent of all water—is available for nearly 7 billion people and a myriad of freshwater aquatic ecosystems. It’s that tiny share of freshwater that we have to use to meet all of our needs—irrigation, industry, drinking water, and sanitation—and the needs of thousands, if not millions, of other species that we share the planet with.

The average American lifestyle demands 1,800 gallons a day to support, with 70 percent of that going to support our diets. If each of us learned how to conserve just a little more water, it could add up to big savings. National Geographic’s Freshwater Fellow, Sandra Postel, thinks you should start with these simple changes:

  1. Choose outdoor landscaping appropriate for your climate. Native plants and grasses that thrive on natural rainfall only are best. (Read more in National Geographic Green Guide‘s “Plants That Will Suck Your Yard Dry.”)
  2. Install low-flow showerheads and faucet aerators. Because you’re saving hot water, you’ll also reduce your energy bill. (More at “Bathroom Revamp: Savings by the Gallon.”)
  3. If you’re in the market for a toilet, buy a low-volume, ultra low-volume, or dual-flush model. (Read Green Guide‘s “Toilet Buying Guide.”)
  4. Fix leaky faucets. All those wasted drops add up—sometimes to 10-25 gallons a day. (Learn more on the U.S. Environmental Protection Agency’s, or EPA’s, WaterSense website.)
  5. Run your dishwasher and washing machine only when full. When it’s time to replace them, buy a water- and energy-efficient model. Remember, saving water saves energy, and saving energy saves water. (Read Green Guide‘s “Dishwasher Buying Guide.”)
  6. Eat a bit less meat, especially beef. A typical hamburger can take 630 gallons to produce. (Learn more about the water embedded in your food with National Geographic’s “The Hidden Water We Use” interactive.)
  7. Buy less stuff.  Everything takes water to make. So if we buy less, we shrink our water footprint.
  8. Recycle plastics, glass, metals, and paper. Buy re-usable products rather than throw-aways, as it takes water to make most everything.
  9. Turn off the tap while brushing your teeth and washing the dishes. Shave a minute or two off your shower time. Millions of people doing even the little things makes a difference.
  10. Know the source of your drinking water—the river, lake, or aquifer that supplies your home.  Once you know it, you’ll care about it. You just won’t want to waste water. (Find out more about your water sources with the EPA’s “Surf Your Watershed” interactive.)
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by LifeScript

Whether you’re looking for a healthy snack or a simple way to stay cool, smoothies are a delicious, easy summer treat. These 7 recipes feature the season’s best bounty, including melon, berries and tropical fruit. Just blend up, grab a straw and go!

Hawaiian Smoothie
For the best taste and color, use a red-fleshed Hawaiian papaya for this exotic, lip-puckering taste of island summer. Guava nectar is available in most markets, in the juice or Latin American section. And papayas are loaded with papain, a digestive enzyme, so this smoothie is a good dessert to settle stomachs after a substantial meal.

Serves: 6
Preparation time: 10 minutes

Ingredients
1 cup chopped fresh pineapple
1/2 cup chopped peeled papaya
1/4 cup guava nectar
1 tablespoon lime juice
1 teaspoon grenadine
1/2 cup ice

Preparation
1. Place ingredients in the order listed in a blender. Pulse three times to chop the fruit, then blend until smooth. Serve immediately.

Enjoy!

Nutrition Facts
Per serving:
81 calories
5 mg sodium
0 g fat
0 mg cholesterol
21 g carbohydrate
1 g protein
2 g fiber
201 mg potassium

Nutrition Bonus: vitamin C (100% Daily Value)

Raspberry-Avocado Smoothie
A creamy avocado makes a surprise appearance in a sweet beverage.

Serves: 6
Preparation time: 5 minutes

Ingredients
1 avocado, peeled and pitted
3/4 cup orange juice
3/4 cup raspberry juice
1/2 cup frozen raspberries (not thawed)

Preparation
1. Purée avocado, orange juice, raspberry juice and raspberries in a blender until smooth.

Enjoy!

Nutrition Facts
Per serving:
249 calories
14 mg sodium
14 g fat (2 g sat, 9 g mono)
0 mg cholesterol
32 g carbohydrate
3 g protein
7 g fiber
625 mg potassium

Apricot Smoothie
Canned apricot halves blend with yogurt in this tangy and refreshing drink.

Serves: 6
Preparation time: 5 minutes

Ingredients
1 cup canned apricot halves in light syrup
6 ice cubes
1 cup nonfat plain yogurt
3 tablespoons sugar

Preparation
1. Blend apricot halves, ice cubes, yogurt and sugar in a blender until frothy.

Enjoy!

Nutrition Facts
Per serving:
202 calories
74 mg sodium
0 g fat
3 mg cholesterol
48 g carbohydrate
6 g protein
2 g fiber
175 mg potassium

Mango Lassi Smoothie
A lassi is an Indian smoothie made with yogurt, sometimes offered as an aperitif or a “side” to calm down a fiery meal. Thanks to the ripe mango and orange-flower water (distilled bitter-orange blossoms, available at gourmet markets), this version is sweet and fragrant. It’s perfect for an afternoon refresher or an after-dinner treat.

Serves: 6
Preparation time: 10 minutes

Ingredients
1 cup chopped peeled mango
1/3 cup peach sorbet
1/2 cup nonfat vanilla yogurt
1/4 cup orange juice
1/8 teaspoon orange-flower water

 

Preparation
1. Place ingredients in the order listed in a blender. Pulse twice to chop mango, stir well, then blend until smooth. Serve immediately.

Enjoy!

Nutrition Facts
Per serving:
170 calories
44 mg sodium
0 g fat
1 mg cholesterol
39 g carbohydrate
4 g protein
2 g fiber
330 mg potassium

Nutrition Bonus: vitamin C (70% Daily Value), vitamin A (15% DV)

Melon-Ginger Smoothie
Spiked with ginger, this smoothie can perk you up after a long bike ride or make a nice starter to a summer meal outside. For a more aromatic variation, use cantaloupe instead of honeydew melon. Bottled ginger juice is available in most health-food stores, or you can make your own by squeezing chopped fresh ginger through a garlic press.

Serves: 6
Preparation time: 10 minutes

Ingredients
1 cup chopped honeydew melon
1/3 cup chopped peeled kiwi (1 large)
1/2 ripe banana, sliced
1/4 cup white grape juice
1/2 teaspoon ginger juice
2 teaspoons lime juice
1/3 cup lemon sorbet
1/2 cup ice

Preparation
1. Place ingredients in the order listed in a blender. Pulse three times to chop the fruit, then blend until smooth. Serve immediately.

Enjoy!

Nutrition Facts
Per serving:
136 calories
28 mg sodium
0 g fat
0 mg cholesterol
34 g carbohydrate
1 g protein
3 g fiber
408 mg potassium

Banana-Cocoa Soy Smoothie
With plenty of protein from tofu and soy milk, this banana split-inspired breakfast smoothie will keep you satisfied until lunchtime.

Serves: 6
Preparation time: 1 hour (includes freezing time)

Ingredients
1 banana
1/2 cup silken tofu
1/2 cup soy milk
2 tablespoons unsweetened cocoa powder
1 tablespoon honey

Preparation
1. Slice banana and freeze until firm. Blend tofu, soy milk, cocoa and honey in a blender until smooth. With the motor running, add the banana slices through the hole in the lid and continue to purée until smooth.

Enjoy!

Nutrition Facts
Per serving:
340 calories
121 mg sodium
8 g fat (1 g sat, 1 g mono)
0 mg cholesterol
60 g carbohydrate
17 g protein
10 g fiber
749 mg potassium

Nutrition Bonus: magnesium (29% Daily Value), potassium (21% DV), iron (20% DV), vitamins A and C (15% DV)

Wake-Up Smoothie
With a stash of berries in your freezer, you can jumpstart your day with this nutritious, tasty smoothie in just minutes. It provides vitamin C, fiber, potassium and soy protein.

Serves: 6
Preparation time: 5 minutes

Ingredients
1-1/4 cups orange juice, preferably calcium-fortified
1 banana
1-1/4 cups frozen berries, such as raspberries, blackberries, blueberries and/or strawberries
1/2 cup low-fat silken tofu or low-fat plain yogurt
1 tablespoon sugar or Splenda Granular (optional)

Preparation
1. Combine orange juice, banana, berries, tofu (or yogurt) and sugar (or Splenda), if using, in a blender; cover and blend until creamy. Serve immediately.

Enjoy!

Nutrition Facts
Per serving:
157 calories
19 mg sodium
2 g fat (0 g sat, 0 g mono)
0 mg cholesterol
33 g carbohydrate
4 g protein
4 g fiber
430 mg potassium

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By: D. Milton Stokes, R.D.

Some things are sadly predictable. Extra winter poundage, for instance. Or holiday binges. Or the 3 o’clock slump, which sags before you like a hammock every afternoon.

Here’s a happier prediction: Eat more often and you’ll avoid all of those problems. Spreading six smaller meals across your day operates on the simple principle of satisfaction. Frequent meals tame the slavering beast of hunger.

The secret? Each mini meal should blend protein and fiber-rich complex carbohydrates. “Protein and fiber give you that feeling of satiety and keep you from feeling hungry,” says Tara Geise, R.D., a nutritionist in private practice in Orlando and a spokeswoman for the American Dietetic Association (ADA).

Controlling hunger shrinks your gut. In a study published in the International Journal of Obesity, one group of overweight men was given five small meals, then was free to choose a sixth meal. A second group ate a single meal containing the same number of calories as the total of the other group’s first five meals, then later had a free-choice second meal. The six-meal men ate 27 percent less food at their last meal than the two-meal men did at their second.

Consistent eating will also keep your protein levels high, helping you build muscle. “Your body can metabolize only so much protein at one time,” says Katherine Tallmadge, R.D., author of Diet Simple. “Protein is metabolized better when it’s divided evenly.”

The challenge is keeping the mini meals mini. “It’s critical that at the end of the day, the calorie content of your mini meals does not exceed what you would eat in three larger meals,” says Jeannie Moloo, Ph.D., R.D., an ADA spokeswoman in Roseville, California. If you already know your calorie count, start eating.

With a suggested calorie count in hand, you can mix and match from the list of meals shown here. Yes, you can take two items from one meal list—if they’re small. Looking to lose? Choose lower-calorie options. Regular Joe? Be as flexible as you please. Building muscle? Double up on a couple of the items—have an extra slice of pizza or two containers of yogurt. 

Breakfast: 6-8:30 a.m.

You’re sleepy, so we’ll keep it simple: Mix protein and quality carbs. “When protein is included in a meal, not only does it help prevent overeating at other times of day, but it also sustains energy levels and improves concentration,” says Bonnie Taub-Dix, M.A., R.D., C.D.N., an ADA spokeswoman.

This means choosing a milk-infused latte instead of plain coffee, or a slather of peanut butter along with the jelly on an English muffin. Do not leave home without breakfast—this is the foundation for the rest of your day.

1. 110 calories: Latte with reduced-fat milk
2. 140 calories: Skippy brand Squeeze Stick of peanut butter
3. 200 calories: 1 cup reduced-sodium cottage cheese with fresh peaches and cinnamon
4. 200 calories: 1 cup blackberries, blueberries, or strawberries with 6 ounces light yogurt and 1 tablespoon low-fat granola
5. 250 calories: Any-way-you-like-it egg on a whole-grain English muffin with melted cheese
6. 250 calories: Oatmeal made with milk instead of water; add brown sugar, walnuts, and/or any fresh or dried fruit
7. 260 calories: Cold whole-grain cereal, such as Kashi or raisin bran, with reduced-fat milk
8. 300 calories: Peanut butter and jelly on a whole-grain English muffin
9. 300 calories: Scrambled-egg burrito with turkey sausage and salsa
10. 300 calories: Two-egg omelet with spinach, mushrooms, and feta cheese

Morning Snack: 9:30-10:30 a.m.

Planning matters. If there’s nothing but junk in your workplace vending machines, buy the foods you need—string cheese, granola bars, trail mix, whatever—and keep a stash at your desk.

1. 80 calories: Stick of string cheese
2. 100 calories: Hard-boiled egg with a handful of grape tomatoes
3. 180 calories: Nature Valley granola bar
4. 250 calories: Ready-made reduced-fat smoothie, such as Stonyfield Farm
5. 250 calories: Clif bar
6. 275 calories: 2 or 3 small handfuls of trail mix
7. 290 calories: Kellogg’s Nutri-Grain bar with a handful of pistachios or almonds
8. 300 calories: Slice of whole-grain bread topped with peanut butter and banana
9. 300 calories: Small bagel with 2 slices of Muenster cheese, melted
10. 400 calories: Medium-size fruit muffin (best if made with whole-wheat flour)

Lunch: 12-1:30

Be careful here! If you’ve had only a latte, fruit, and some string cheese so far, go ahead and have a big lunch. But if you’ve already eaten 700 calories (an omelet and a muffin, say), keep lunch light. Whatever you do, eat slowly, no matter how un-American that seems. It’ll help you feel satisfied—and keep you that way.

1. 175 calories: Canned tuna with balsamic vinegar on whole-grain crackers or bread
2. 300 calories: 3 corn-tortilla flautas stuffed with refried beans and dipped in salsa
3. 350 calories: Half an avocado, sliced, or ½ cup prepared guacamole with tomato and onion in a whole-grain pita
4. 375 calories: Baked potato with chopped broccoli and a slice of American cheese, melted
5. 400 calories: Seafood salad in a whole-grain pita with diced tomato, cucumber, and onion
6. 400 calories: 3 or 4 slices of bacon, reduced-fat Cheddar cheese, thin apple slices, and peanut butter on toasted whole-grain bread
7. 400 calories: ½ cup hummus with roasted vegetables
8. 400 calories: Small ham-, turkey-, or roast-beef-and-Swiss wrap with vegetables and mustard, in a whole-wheat tortilla
9. 400 calories: Fresh mozzarella and tomato slices on a bed of greens, with balsamic vinaigrette and extra-virgin olive oil
10. 450 calories: Six pierogi with salsa or reduced-fat sour cream

Afternoon Snack: 2:30-3:30

Steer clear of the candy bowl on your P.A.’s desk. “You could eat four small chocolates for 100 calories,” says Geise, “or you could eat a cup of yogurt.” The chocolate gives you hardly any protein; the yogurt delivers 8 grams.

1. 160 calories: Reduced-fat Cheddar melted on apple halves
2. 175 calories: 5 Laughing Cow cheese wedges
3. 200 calories: ½ cup baba ghanoush (roasted-eggplant dip) with vegetables
4. 210 calories: Half a container of Cracker Jack
5. 250 calories: 1 cup reduced-fat yogurt
6. 250 calories: Small handful of chopped pecans over a cup of fruit salad
7. 260 calories: Apple, pear, or banana smeared with peanut butter
8. 300 calories: Cup of chickpeas with a dash of cumin and fresh mint
9. 340 calories: 2 ounces roasted nuts
10. 350 calories: 1 cup each fat-free milk and frozen yogurt blended with a spoonful of peanut butter

Dinner: 5:30-7:30 p.m.

Okay, this isn’t dinner as you used to know it. But don’t panic. At first, reining in meal sizes will seem strange. But portion control can make or break the plan. “This is crucial, whether you’re looking to control weight, manage blood sugar, or maintain energy levels,” says Tallmadge. And remember—you’ll be eating again in 2 hours.

1. 200 calories: 2 cups mixed vegetables (fresh or frozen) with ½ cup marinara sauce and some grated Parmesan cheese
2. 275 calories: 3 or 4 large handfuls of greens sautéed in olive oil with a handful of walnuts and ½ cup raisins
3. 300 calories: 6-piece sushi meal with a cup of miso soup
4. 325 calories: Buffalo burger topped with coleslaw, onion, and tomato
5. 350 calories: Quesadilla made with a small corn or whole-wheat tortilla, cheese, beans, shredded chicken or lean ground beef, onion, and jalapenos, and dipped in salsa
6. 400 calories: Slice of pizza topped with cheese and ground beef or ham
7. 400 calories: Turkey London broil cut into strips, sautéed with onion, red and orange bell pepper, and teriyaki sauce
8. 450 calories: Small plateful of nachos—baked tortilla chips, shredded reduced-fat cheese, refried beans, and salsa (plus some corn or black beans, if you want)
9. 500 calories: Lentil, minestrone, or tomato soup with a grilled-cheese sandwich on whole-grain bread
10. 550 calories: 1 cup pasta tossed with browned ground turkey breast, black olives, diced onion, a drizzle of olive oil, and 1 ½ tablespoons crumbled Gorgonzola cheese

Evening Snack: 8:30-10 p.m.

Famished? Feeling as if this was the longest day of your life? Maybe your calorie count is too low. Adjust it by adding more sensible foods to your plan. Or try choosing higher-fiber foods; they’re digested slowly, so they’ll help you feel fuller longer.

1. 150 calories: 5 cups Jolly Time light microwave popcorn sprinkled with hot sauce and/or 1 tablespoon Romano cheese
2. 150 calories: 1 cup rice pudding
3. 150 calories: 6 or 7 strawberries dipped in yogurt and drizzled with chocolate sauce
4. 150 calories: 1 cup cocoa made with skim milk
5. 175 calories: Sliced sweet potato (with skin), tossed in olive oil and baked
6. 175 calories: 1 cup skim ricotta cheese sweetened with Splenda, vanilla flavoring, and a dash of nutmeg or cinnamon
7. 175 calories: Seltzer with 2 scoops frozen yogurt, a handful of berries, and a shot of flavoring syrup, such as strawberry or cherry
8. 200 calories: Root-beer float with 2 scoops frozen vanilla yogurt
9. 200 calories: 2 handfuls olives
10. 275 calories: 2-ounce Snickers bar

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