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, then put half of the dish in the fridge for another day.
- Have the waiter put half of your meal in a doggie bag before it’s even served.
- Practice your assertiveness. Ifa dish comes with a cream sauce, ask for a tomato sauce instead. If it comes with french fries, ask to substitute a salad or a side of steamed vegetables. Find out if the dish comes with butter on top, and ask to have it omitted.
- Ask for dressings on the side.
- Request olive oil instead of butter for your bread.
- Ask the waiter to take away the tortilla
Tip | Any menu description that uses the words “creamy,” “breaded,” “crisp,” or “stuffed” is likely a dish loaded with fat.
Recipe Ideas
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No recipes this week since you will be eating out. But you should have plenty of leftovers from your doggie bags.
Supplements
GOAL| Follow the supplement plan you outlined on this page
Exercise
GOALS | 50,000 steps
Morning stretches
30-Minute Total Body Toner on two days
- Walk for 45 minutes on three days, and 30 minutes on two others.
Tip | Anytime you wish you can substitute a different activity for walking, such as playing volleyball, ballroom dancing, swimming, or bicycling.
Lifestyle
GOAL | Nurture a friendship
1. Studies find that friendships are wonderful antidotes to stress. Spend some time this week with a friend. Make a date for lunch, take a walk together, or see an afternoon movie, followed by a cup of tea or glass of wine.
Tip | Feel like you’re lacking friends? Call someone you’d count only as a casual acquaintance and invite them to breakfast.
