1. Buy whole foods — whether canned, frozen, or fresh from the farm — and use them in place of processed foods whenever possible.
2. Reject foods and drinks made with corn syrup, a calorie-dense, nutritionally empty sweetener that many believe is worse for the body than sugar, says Katz.
3. Start each dinner with a mixed green salad. Not only will it help reduce your appetite for more caloric foods, but it also will automatically add veggies to your meal.
source: diet-iVillage
1. Skim milk (not only does it have protein and carbohydrates, it also has lots of
water, which will help replace fluids lost from sweating)
2. Yogurt
3. Bagel with turkey breast slices (add desired veggies and mustard)
4. Tuna salad (made with non-fat mayo) on whole-wheat bread
5. Banana shake made with banana, orange juice and vanilla yogurt
6. Jar of sports drink and a cup of non-fat cottage cheese
7. Juice and a handful of dry-roasted soy nuts
8. Low-fat or non-fat cheese and crackers
9. Vegetable bean soup and a roll
10. Dried fruit and low-fat cheese
At least three 20-minute bouts of continuous aerobic (activity requiring oxygen) rhythmic exercise each week. Popular aerobic conditioning activities include brisk walking, jogging, swimming, cycling, rope-jumping, rowing, cross-country skiing, and some continuous action games like racquetball and handball.
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