Category: The 12 Week Plan

Eating GOAL | Eat out the Way Hit Subway for lunch, ordering a veggie or turkey sub. Or go to any of the restaurants click here and order something that gets less than 25 percent of its calories from fat. Ask for extra rice—brown, if possible— with your Chinese takeout. Mix it into the dish...

Eating GOAL | Switch your snacks Keep the fridge stocked with cut-up vegetables and fruits so it doesn’t take any effort to reach for a healthy snack.  For an extra treat dip apples, celery, or carrots in peanut butter (buy the natural kind with no trans fats). Just limit the portion, or you could find...

Eating GOAL | Practice portion control When you eat out this week, ask to have half of your main dish boxed up before it’s even brought to the table.  Eyeball your meals. A portion of meat is about the size of a deck of cards or a computer mouse; a portion of pasta or rice...

Eating GOAL | Fall in love with olive oil Visit the gourmet section of your grocery store and choose three or four high-end olive oils for a tasting. (Follow these instructions)  Drizzie olive oil on your toast or bagel, or dip hunks of bread into it instead of spreading on butter or margarine.  Substitute olive...

Eating GOAL | Pick the right protein Continue choosing the leanest cuts of meat. Have soy at least once this week. Add firm tofu to a stir-fry. Stir soy crumbles (found in the frozen food section) into spaghetti sauce or vegetable stew to provide some meat-like texture. Or opt for a soy burger, available in...

Eating GOAL | Go with the grain Make sure you’re eating a whole grain cereal with at least 5 grams of fiber per serving for breakfast. Raisin bran is a good choice.  Buy bread with the word “whole” in the first ingredient, as in “whole wheat” or “whole grain.” Just because a bread is brown...