he Balanced Diet

By Sharon Grehan-Howes

 

This weight loss program is guaranteed to work!

 

With a just a little effort, you can go from a flabby Frieda to a fit Francie.

 

It is well known that the way to healthy weight loss is through sensible dieting and exercise.

 

With this program you will be burning every calorie you consume (and then some!) By giving you two exercise options. It is tailor made to fit every lifestyle and in only one month you will be well on your way to a more popular you!!!

 

DAY ONE

 

Breakfast

 

100-Percent Bran Cereal in 2-Percent Milk - 137 Calories

Whole-wheat Bread Slice - 70 calories

Butter Pat - 36 calories

Peach - 37 calories

Coffee-6 oz. - 4 calories

Total: 284 calories

 

The Burn Off: Two hours canoeing or one hour of cricket.

 

Lunch

 

2 oz. Roast Beef and 1 oz. Swiss on White - 339 calories

Small Green Salad-1.5 cups - 33 calories

Diet French Dressing-4 TBSP- 83 calories

Orange - 62 calories

Skim Milk-8 oz. - 86 calories

Total: 603 calories

 

The Burn Off: One hour Rock climbing or three hours fishing.

 

Dinner

 

Roast Turkey-6 oz. - 355 calories

Cooked Brown Rice-1 cup- 216 calories

Brussels Sprouts-1 cup - 61 calories

Strawberries-1 cup - 45 calories a

Water-8 oz. contains 0 calories

Low fat Fruit Yogurt-8 oz.-231 calories

Total: 908 calories

 

The Burn Off: Six hours horsebackriding or three hours snowmobiling.

 

DAY TWO

 

Breakfast

 

1 hard-boiled egg - 93 calories

1 bagel - 195 calories

1 pat butter - 36 calories

6 oz cup black coffee 4 calories

Total: 328 calories and 11.57 grams of fat.

 

The Burn-off: One hour fencing or five hours licking stamps.

 

Lunch

 

Large Green Salad-3 cups - 66 calories

Diet Italian Dressing-4 TBSP - 63 calories

Seedless Raisins-1 cup - 435 calories Stalk of Raw Celery - 6 calories

Water-8 oz. - 0 calories

Total: 570 calories

 

The Burn Off: 1 1/2 hours Horse Grooming or two hours showering.

 

Dinner

 

6 oz. Spaghetti with 1 oz. Marinara Sauce - 325 calories

Small Tossed Salad-1.5 cups - 33 calories

Mixed Vegetables-1 cup - 107 calories Fruit Cocktail in Juice-1 cup - 114 calories Skim Milk-8 oz. - 86 calories

Total: 665 calories and 6.20 grams of fat

 

The Burn Off: One hour boxing or four hours of croquet.

 

DAY THREE

 

Breakfast

 

Scrambled Egg - 100 calories

Whole Wheat Pita - 170 calories

Margarine-1 TSP - 34 calories

Apple - 81 calories

Coffee-6 oz. - 4 calories

Total: 389 calories

 

The Burn Off: One Hour sawing wood by hand or 1 1/2 hours paddleboating.

 

Lunch

 

Chicken Vegetable Soup-19 oz. - 372 calories

White Bread Slice - 67 calories

Margarine-1 TSP - 34 calories

Pear - 98 calories a

Water-8 oz. - 0 calories

Total: 571 calories

 

The Burn Off: One hour touch football or four hours shopping.

 

Dinner

 

Roast Chicken Breast-6 oz. - 284 calories

Baked Potato - 220 calories

Asparagus-1 cup - 43 calories

Grapes-1 cup - 58 calories

Skim Milk-8 oz. - 86 calories

Vanilla Frozen Yogurt-1 cup - 229 calories

Total: 920 calories

 

The Burn Off: Three hours snorkeling or four hours archery.

 

That's all there is to it!!!

 

 

©2000 Sharon Grehan-Howes