How much does ladies total fitness cost?

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eat five times a day



here is something to start you off with :



No calorie counting here just try to eat five times a day(about every 3 hours)

and make sure every meal and snack has these five things:



Lean protein-like grilled chicken or fish ,egg whites,or nonfat cheese



Healthy Carbs - like brown rice,Whole-Wheat pasta or Whole Wheat Bread ,or Whole grain cereal



Fiber-Which you'll get from fruits and veggies and healthy carbs



Healthy Fats- Which you can find in Olive Oil and fish ,like Salmon





Here is an Example of FIVE meals on one day



BREAKFAST :



OATMEAL BERRY PANCAKES



3/4 cup egg whites

2/3 cup choped strawberries fresh or frozen

1/2 rolled oats

1/2 tsp.sugar substitute cooking oil spray

1/2 cup of nonfatyogurt

1/4 cup of Blueberries



Step 1. Beat the egg whites ,Strawberries ,rolled oats ,and Sugar substitue until smooth



Step 2. Coat a small nonstick skillet with cooking spray and heat it.ladle 1/4 cup of batter into skillet.cook until batter is set around the edges of the pan(you'll start to see little bubbles),then push it toward the center with a spatula.Cook until batter sets in the center.

turn the pancake over and cook for 1 min.

Step 3.Repeat with the remaining batter .Then put the pancakes on a plate and top it with Yogurt and Blueberries.







MIDMORNING SNACK:



Apple Wedges with cinnamon cream :



Serves 1 :



1 small apple,cored and cut into wedges



1/2 tsp.freshly squeezed lemom juice

1/2 cup nonfat sour cream

1/3 cup of nonfat cream cheese,softened

1tsp. ground cinnamon

1tsp.of sugar or agave syrup

Remember Small Apple



*LUNCH*



Mixed Greens with turkey and Cheese quesadillas



2oz.(about two slices) of deli-style fat-free turkey or natural turkey with no preservatives



1 8" Whole -Wheat tortilla



1/4 cup shredded nonfat mozzarela cheese

cooking oil spray and Olive oil on the pan



1 1/2 cups mixed greens



1/2 cup of your favorite nonfat dressing or italian



Step 1. Place Turkey slices on one side of the tortilla .Sprinkle with cheese and fold tortilla in half Press tightly to secure filling



Step.2 Coat a non-stick skillet with cooking spray and heat the skillet.

Cook the tortilla for one minute on each side or until cheese is melted .Slide the tortilla on to a cutting board .Slice into three or four triangles.Set aside.



Toss the mixed greens (salad) with the dressing . Place them in the center of the plate Arrange the quesadilla traingles around the plate.Enjoy!



MID-AFTERNOON SNACK



Chicken and Swiss bites

serves 1 :



2 slices of Deli style fat free Chicken breast ,THINLY sliced



2 ounces nonfat Swiss cheese ,cut into strips



2 multigrain crackers



2 tsp.Salsa



Step 1. Roll the chicken slices around the swiss cheese,and arrange on top of crackers.



Step 2.Garnish with Salsa!





***DINNER ****



CHICKEN STIR-FRY



Serves 1:



3 ounces skinless ,boneless chicken breast ,cut into strips



2 1/2 cups thinly sliced carrots



1 1/2 cups snow peas,stems removed



1 cup bean sprouts cooking oil spray or a little olive oil



1/2 tbsp. sesame seeds



1/2 tbsp.garlic powder

1/4 cup low-sodium Soy sauce



Step 1 . Coat a wok or pan with cooking spray and some olive oil and heat it.ADD the Chicken strips and stir fry for two minutes .Add the carrots ,snow peas ,bean sprouts,sesame seeds,and garlic powder . Stir Fry for one minute .Add the soy sauce and cook for one minute.



Step 2. Ladle it into a shallow bowl and garnish it with a few additional sesame seeds .





THESE ARE FIVE MEALS IN ONE DAY



Don't Diet Just EAT HEALTHY And make sure it is small portions and eat 5 meals a day.



Strict dieting will only make you tired and cranky and over eat later !



Here is a link to this



it can help you get tips on how to excersice

http://www.youtube.com/user/charliejames鈥?/a>





If you are going to be out all the time and not at home cook /prepare your meals to take with you and buy a cooler to keep in your car



for more recipes go to link below



http://www.seventeen.com/health/tips/tee鈥?/a>