Saturday, January 27, 2007
Some Reasons Why I Choose Les Brown as A Fountain To Draw Inspiration
From & You Should Too.
As a celebrated professional speaker, author & television personality, Les Brown has
risen to national prominence by delivering a high energy message which tells people
how to shake off mediocrity and live up to their greatness. It is a message Les Brown
has learned from his own life and one he is helping others apply to their lives.
Born a twin in low-income Liberty City in Miami, Florida, Les and his twin brother,
Wes, were adopted when they were six weeks old by Mrs. Mamie Brown. Mrs. Brown
was a single woman who had very little education or financial means, but a very big
heart. As a child Les' inattention to school work, his restless energy, and the failure
of his teachers to recognize his true potential resulted in him being mislabeled as a
slow learner. The label and the stigma stayed with him, damaging self-esteem to such
an extent that it took several years to overcome.
Passion to Learn and His Hunger to Realize Greatness Les has had no formal education
beyond high school, but with persistence and determination he as initiated and
continued a process of unending self-education which has distinguished him as an
authority on harnessing human potential. Les Brown's passion to learn and his hunger
to realize greatness in himself and others helped him to achieve greatness. He rose
from a hip-talkin morning DJ to broadcast manager; from community activist to
community leader; from political commentator to three-term legislator; and from
a banquet and nightclub emcee to premier keynote speaker.
In 1986, Les entered the public speaking arena on a full-time basis and formed his
own company, Les Brown Enterprises, Inc. The company provides motivational
tapes and materials, workshops, and personal/professional development programs
aimed at individuals, companies, and organizations.
Award Winning Speaker:
In 1989, Les Brown was the recipient of the National Speakers Association's highest
honor: The Council of Peers Award of Excellence (CPAE). In addition, he was selected
one of the World's Top Five Speakers by Toastmasters international and recipient of
the Golden Gavel Award.
In 1990, Les recorded his first in a series of speech presentations entitled You Deserve,
which was awarded a Chicago-area Emmy, and became the leading fundraising program
of its kind for pledges to PBS stations nationwide.
Best Selling Author and Celebrity:
Les Brown is an internationally recognized speaker and CEO of Les Brown Enterprises,
Inc., he is also the author of the highly acclaimed and successful books, Live Your Dreams,
and newly released book, It's Not Over Until You Win. Les is the former host of The Les Brown
Show, a nationally syndicated daily television talk show which focused on solutions rather
than problems.
From & You Should Too.
As a celebrated professional speaker, author & television personality, Les Brown has
risen to national prominence by delivering a high energy message which tells people
how to shake off mediocrity and live up to their greatness. It is a message Les Brown
has learned from his own life and one he is helping others apply to their lives.
Born a twin in low-income Liberty City in Miami, Florida, Les and his twin brother,
Wes, were adopted when they were six weeks old by Mrs. Mamie Brown. Mrs. Brown
was a single woman who had very little education or financial means, but a very big
heart. As a child Les' inattention to school work, his restless energy, and the failure
of his teachers to recognize his true potential resulted in him being mislabeled as a
slow learner. The label and the stigma stayed with him, damaging self-esteem to such
an extent that it took several years to overcome.
Passion to Learn and His Hunger to Realize Greatness Les has had no formal education
beyond high school, but with persistence and determination he as initiated and
continued a process of unending self-education which has distinguished him as an
authority on harnessing human potential. Les Brown's passion to learn and his hunger
to realize greatness in himself and others helped him to achieve greatness. He rose
from a hip-talkin morning DJ to broadcast manager; from community activist to
community leader; from political commentator to three-term legislator; and from
a banquet and nightclub emcee to premier keynote speaker.
In 1986, Les entered the public speaking arena on a full-time basis and formed his
own company, Les Brown Enterprises, Inc. The company provides motivational
tapes and materials, workshops, and personal/professional development programs
aimed at individuals, companies, and organizations.
Award Winning Speaker:
In 1989, Les Brown was the recipient of the National Speakers Association's highest
honor: The Council of Peers Award of Excellence (CPAE). In addition, he was selected
one of the World's Top Five Speakers by Toastmasters international and recipient of
the Golden Gavel Award.
In 1990, Les recorded his first in a series of speech presentations entitled You Deserve,
which was awarded a Chicago-area Emmy, and became the leading fundraising program
of its kind for pledges to PBS stations nationwide.
Best Selling Author and Celebrity:
Les Brown is an internationally recognized speaker and CEO of Les Brown Enterprises,
Inc., he is also the author of the highly acclaimed and successful books, Live Your Dreams,
and newly released book, It's Not Over Until You Win. Les is the former host of The Les Brown
Show, a nationally syndicated daily television talk show which focused on solutions rather
than problems.
Monday, January 22, 2007
Here are some Awesome Benefits of Drinking
Water for Healthy Living...
Some health experts recommend eight glasses of water each day for healthy living,
healthy bodies, weight loss and more; some even claim that the human body uses
two or more liters of water each day. There are many myths and half truths about
water; many of which have become so popular in belief that science that disproves
these common misconceptions are ignored by the public at large. The eight glasses
a day standard may not have any real medical footing; many doctors and nutritionist
do not know where the magic number of eight stems from as the body only actually
looses (on average) about one liter of water each day; most of this lost water is
replaced by the food that each person eats every day. In extreme conditions of
course people do need more water; but for the average person the benefit of drinking
water more frequently is not causing any real change in their bodies, short of the
more frequent trips to the restroom.
Caffeine and Hydration
Some of these myths surround caffeine consumption, it is a very popular belief that
caffeine actually dehydrates the body especially heavier caffeinated ones such as coffee.
Some science has actually proven that drinks such as coffee, teas, and sodas do not
dehydrate the body, but have the same hydrating effects as water. In addition a drink
like tea can be particularly beneficial as it has healthy antioxidants that lend to overall
heath and wellness. Coffee and sodas don't have the same antioxidant benefits, but they
do still hydrate as well as water for regular consumers, for people who are occasional
drinkers still find a net gain of water even after the small amount of initial fluid is lost.
Water and Weight Loss
There are also myths surrounding weight loss as a benefit of drinking water; that it will
in fact curb the appetite and can help people to eat less. Studies have found however
that this is not always true, in fact the only way it has been conclusively shown to be
true is in the form of soup; in a study 2 groups of women were given the same dinner
calorie wise, one meal on a plate the other made into a soup, the group of women who
ate soup did actually consume less overall calories.
Healthy Benefits of Drinking Water
Drinking extra water for heath is another common area of debate, while it is agreed
that for some people there is in fact a larger benefit to drinking water than others;
elderly people in general, women who are pregnant or nursing, athletes, people
which work in extreme conditions, and the like can benefit from drinking water in
larger quantities. Some people however can actually be harmed by drinking too
much water; diabetes is one example, and diabetics should consult a doctor about
how much water is appropriate for them. More conditions may be aggravated by
drinking too much water, there are also benefits from drinking water; kidney, liver,
and bladder problems are all good examples as drinking lots of water will often
"flush" these organs out helping them to heal faster.
Most doctors agree overall that drinking should be dictated by thirst first and foremost;
a person normally receives the "thirsty" trigger from the brain when the body loses one
to two percent of its overall moisture. This has not shown to be harmful, however excessive
dehydration can cause memory loss, confusion, headaches, and so forth as it affects the
moisture levels in the brain. In short, water is not necessarily the medial cure all popular
belief has led the majority to believe and caffeine habits are not necessarily contributing
to any dehydration in most people. The benefits of drinking water are there, but the bottle
is not necessarily bottled youth, beauty, or health.
Water for Healthy Living...
Some health experts recommend eight glasses of water each day for healthy living,
healthy bodies, weight loss and more; some even claim that the human body uses
two or more liters of water each day. There are many myths and half truths about
water; many of which have become so popular in belief that science that disproves
these common misconceptions are ignored by the public at large. The eight glasses
a day standard may not have any real medical footing; many doctors and nutritionist
do not know where the magic number of eight stems from as the body only actually
looses (on average) about one liter of water each day; most of this lost water is
replaced by the food that each person eats every day. In extreme conditions of
course people do need more water; but for the average person the benefit of drinking
water more frequently is not causing any real change in their bodies, short of the
more frequent trips to the restroom.
Caffeine and Hydration
Some of these myths surround caffeine consumption, it is a very popular belief that
caffeine actually dehydrates the body especially heavier caffeinated ones such as coffee.
Some science has actually proven that drinks such as coffee, teas, and sodas do not
dehydrate the body, but have the same hydrating effects as water. In addition a drink
like tea can be particularly beneficial as it has healthy antioxidants that lend to overall
heath and wellness. Coffee and sodas don't have the same antioxidant benefits, but they
do still hydrate as well as water for regular consumers, for people who are occasional
drinkers still find a net gain of water even after the small amount of initial fluid is lost.
Water and Weight Loss
There are also myths surrounding weight loss as a benefit of drinking water; that it will
in fact curb the appetite and can help people to eat less. Studies have found however
that this is not always true, in fact the only way it has been conclusively shown to be
true is in the form of soup; in a study 2 groups of women were given the same dinner
calorie wise, one meal on a plate the other made into a soup, the group of women who
ate soup did actually consume less overall calories.
Healthy Benefits of Drinking Water
Drinking extra water for heath is another common area of debate, while it is agreed
that for some people there is in fact a larger benefit to drinking water than others;
elderly people in general, women who are pregnant or nursing, athletes, people
which work in extreme conditions, and the like can benefit from drinking water in
larger quantities. Some people however can actually be harmed by drinking too
much water; diabetes is one example, and diabetics should consult a doctor about
how much water is appropriate for them. More conditions may be aggravated by
drinking too much water, there are also benefits from drinking water; kidney, liver,
and bladder problems are all good examples as drinking lots of water will often
"flush" these organs out helping them to heal faster.
Most doctors agree overall that drinking should be dictated by thirst first and foremost;
a person normally receives the "thirsty" trigger from the brain when the body loses one
to two percent of its overall moisture. This has not shown to be harmful, however excessive
dehydration can cause memory loss, confusion, headaches, and so forth as it affects the
moisture levels in the brain. In short, water is not necessarily the medial cure all popular
belief has led the majority to believe and caffeine habits are not necessarily contributing
to any dehydration in most people. The benefits of drinking water are there, but the bottle
is not necessarily bottled youth, beauty, or health.
Monday, January 15, 2007
Developing the right Attitude for Networking.
When we talk about developing an attitude for networking we need to break it up
into a few different areas. First, you have a general attitude about life and work.
Secondly, you have an attitude about circumstances and thirdly, an attitude
about yourself and others, and finally, your attitude towards the process.
In every area, your attitude will be a significant factor in how successful you
become in your networking endeavors. Just as in all of life, your attitude
determines so much. If you have a bad attitude, it will affect how well you
work with others. It will affect how you perform. So it is imperative that you
consistently work on maintaining a positive attitude that will carry you on to
success - not only in developing your network, but more importantly, in
developing your life!
This is good sound advice that you want to not take lightly but definitely take
to heart. All of the top Network Marketers in the world understand this.
My name is Twanzell Williams and I am out here trying to help those who
want to be helped.
When we talk about developing an attitude for networking we need to break it up
into a few different areas. First, you have a general attitude about life and work.
Secondly, you have an attitude about circumstances and thirdly, an attitude
about yourself and others, and finally, your attitude towards the process.
In every area, your attitude will be a significant factor in how successful you
become in your networking endeavors. Just as in all of life, your attitude
determines so much. If you have a bad attitude, it will affect how well you
work with others. It will affect how you perform. So it is imperative that you
consistently work on maintaining a positive attitude that will carry you on to
success - not only in developing your network, but more importantly, in
developing your life!
This is good sound advice that you want to not take lightly but definitely take
to heart. All of the top Network Marketers in the world understand this.
My name is Twanzell Williams and I am out here trying to help those who
want to be helped.
Sunday, January 14, 2007
Questions for Reflection:
Q. On a scale of 1 to 10 how would you rate your attitude about life
and work, about your circumstances, about yourself, about
others and about the networking process? Why?
Q. Which of Jim's points on attitude hit closest to home
for you? Why?
Q. What is one thing you can do to improve your attitude
this week? Which area should you work on the hardest?
Q. Would you say your attitude is more of an "optimist"
or a "pessimist"? Why is that?
Q. How do you think your attitude affects your ability to
network? In what specific ways?
Action Points
1. Decide which two areas of attitude you are going to
begin working on.
2. Write down on 3" x 5" cards the attitudes that Jim
and/or Chris mentioned and read them at least three
times a day for the whole week. Embed them into your
mind and heart.
3. Decide on at least three specific actions you can take
to turn your attitude into a reality. For example, if you
choose "I am not easily angered," what will you do the
next time you are tempted to get angry?
4. Take a look at the deals and agreements you are going
to make this week. Write down how you are going to make
sure that they are win-win, then follow through
Q. On a scale of 1 to 10 how would you rate your attitude about life
and work, about your circumstances, about yourself, about
others and about the networking process? Why?
Q. Which of Jim's points on attitude hit closest to home
for you? Why?
Q. What is one thing you can do to improve your attitude
this week? Which area should you work on the hardest?
Q. Would you say your attitude is more of an "optimist"
or a "pessimist"? Why is that?
Q. How do you think your attitude affects your ability to
network? In what specific ways?
Action Points
1. Decide which two areas of attitude you are going to
begin working on.
2. Write down on 3" x 5" cards the attitudes that Jim
and/or Chris mentioned and read them at least three
times a day for the whole week. Embed them into your
mind and heart.
3. Decide on at least three specific actions you can take
to turn your attitude into a reality. For example, if you
choose "I am not easily angered," what will you do the
next time you are tempted to get angry?
4. Take a look at the deals and agreements you are going
to make this week. Write down how you are going to make
sure that they are win-win, then follow through
Tuesday, January 02, 2007
Ring in the New Year with a jumpstart health regimen!
This 4-day diet plan is calorie controlled and loaded with fiber, vitamins, minerals,
and antioxidant-rich foods. You'll get a blast of daily nutrition plus feel full and
satisfied while you lose weight. For best results, be sure to drink lots of water and
incorporate at least 30 minutes of daily exercise.
All my meals are interchangeable, so if you like one breakfast better than another
breakfast, feel free to substitute and repeat it several times. The same thing goes for
lunch, dinner and snacks. In addition to these menus, you're entitled to enjoy one
Fun Food each day (see list below). *If you skip the Fun Food, you can add one
additional serving of either fruit, high quality starch or lean protein.
Here's the calorie breakdown:
Breakfast: Approximately 300 calories
Lunch: Approximately 400 calories
Snack: Approximately 150 - 200 calories
Dinner: Approximately 400 calories
Fun Food: 150 calories or less
Daily Fun Food Options:
• 1 oz dark chocolate
• ½ cup fat free pudding
• ½ cup low-fat ice cream, frozen yogurt, sorbet (any brand 150 calories or less)
• 1 low-fat ice cream pop (any brand 150 calories or less)
• 4-5 cups of light popcorn• Glass of wine, red or white
• 1 oz baked chips
• 1 oz pretzels
• 1 cup natural applesauce
• Small bag of soy crisps
• 10 strawberries with 2 tablespoons reduced-fat whipped topping
• Baked apple with 1 teaspoon sugar and cinnamon
• Frozen banana
DAY ONE
Scrambled Eggs with Turkey Bacon and Fruit: Whip one whole egg plus 2
egg whites and scramble on a heated pan coated with nonstick cooking spray.
Add any preferred chopped vegetables (i.e., onion, red and green peppers, and
tomatoes); enjoy with 2 strips of reduced-fat turkey bacon; serve with one orange
(or ½ grapefruit or ¼ cantaloupe). Optional coffee or tea (plain or with skim milk,
no sugar)
Ham and Cheese Sandwich: Toast 2 pieces of reduced-calorie whole wheat bread
(any brand, 45 calories or less per slice). Layer one slice of bread with 1 tablespoon
reduced-fat mayonnaise, optional spicy mustard, 4 ounces lean ham (or smoked turkey)
and one ounce fat free or reduced fat cheese. Top with sliced tomato, onion and the
remaining slice of bread; enjoy with 1 cup crunchy baby carrots.
Afternoon Snack: 10 almonds + one apple (or pear)
Grilled Fish with Vegetables and Sweet Potato: 6oz fish filet grilled with one
teaspoon olive oil, lemon juice and preferred seasonings; enjoy with one cup steamed
vegetables (choose either Brussels sprouts, cauliflower, sugar snap peas, Swiss chard,
spinach, broccoli or summer zucchini); and serve with ½ plain baked sweet potato
DAY TWO
Cereal with Milk and Fruit: 1 cup high fiber cereal (5+ grams fiber and less
than 150 calories - i.e., Kashi Go Lean, Nature's Path Flax Plus, Barbara's Grain Shop,
Barbara's cinnamon flavored Puffins, Fiber One, Mighty Bites, Total, Wheeties,
Shredded Wheat). Serve with 1 cup skim milk or low-fat soymilk, and ½ sliced
banana or ½ cup berries. Optional coffee or tea (plain or with skim milk, no sugar)
Caesar Salad with Grilled Chicken or Shrimp: Unlimited Romaine lettuce leaves
topped with 4 ounces grilled chicken or cooked shrimp; 3 tablespoons grated parmesan
cheese; optional anchovies (4 fillets); tossed with 4 tablespoons ‘reduced calorie' Caesar
dressing (any brand, 40 calories or less per tablespoon) or use 1-2 tablespoons of regular
Caesar dressing.
Afternoon Snack: One cup non-fat, plain or flavored yogurt (any brand 120 calories
or less) mixed with 2 tablespoons wheat germ or ground flaxseeds.
Cheddar-Turkey Burger with Mixed Greens: 5 ounce turkey burger (or
veggie burger) topped with sliced tomato, onion, 1oz melted reduced fat cheddar
cheese and 2 tablespoons optional ketchup or salsa (no bun); serve with unlimited
leafy greens tossed in 2 tablespoons low-calorie vinaigrette (or unlimited vinegar
or fresh lemon).
DAY THREE
Oatmeal with Berries and Nuts: ½ cup dry oatmeal prepared with water; topped
with 2 tablespoons chopped nuts (choose either walnuts, pecans, soy nuts, or
slivered almonds) and ½ cup berries (choose sliced strawberries, blueberries,
raspberries and/or blackberries). Sweeten with optional one teaspoon sugar or
sugar substitute. Optional coffee or tea (plain or with skim milk, no sugar)
Open Faced Tuna Melt: Mash 3oz water packed light tuna (or use canned wild
salmon or chicken breast) with 2-3 teaspoons reduced fat mayonnaise, minced
onion and freshly ground black pepper; spread on two slices of reduced calorie,
whole wheat bread, toasted (any brand of bread, 45 calories or less per slice); top
each open slice with thinly sliced tomato and small slice non-fat or low-fat cheese
(any variety, including cheddar, Swiss or American) and place in oven until cheese
melts; enjoy with crunchy celery and pepper sticks (red, yellow and green).
Afternoon Snack: Sliced apple with 1 part skim string cheese
Chinese Take Out: Order steamed seafood, tofu or chicken and vegetable
entrée (i.e., steamed shrimp and green beans) -- request garlic, black bean or
ginger sauce ‘on the side' -- also order small container steamed brown rice. Pile
your plate with steamed entrée and flavor with 1 tablespoon side sauce plus
unlimited low-sodium soy sauce. Eat with ½ cup brown rice.
DAY FOUR
Apple Slices topped with Peanut Butter: 2 level tablespoons peanut butter
spread over one sliced apple (or banana). Optional coffee or tea (plain or with skim
milk, no sugar)
Japanese Spread: Bowl of miso soup with one six piece California roll and side
order of steamed vegetables. You may use ginger, wasabi and low sodium soy sauce.
Afternoon Snack: 1 cup baby carrots or pepper sticks with 2 heaping tablespoons
hummus or guacamole
Grilled Chicken & Veggies: Mixed vegetable salad with 2-4 tablespoons low-cal
dressing (or 1 teaspoon olive oil and 2-3 tablespoons vinegar); 6 ounce grilled or
baked chicken breast; 1 cup steamed vegetables (cauliflower, spinach, zucchini or
peppers).
This 4-day diet plan is calorie controlled and loaded with fiber, vitamins, minerals,
and antioxidant-rich foods. You'll get a blast of daily nutrition plus feel full and
satisfied while you lose weight. For best results, be sure to drink lots of water and
incorporate at least 30 minutes of daily exercise.
All my meals are interchangeable, so if you like one breakfast better than another
breakfast, feel free to substitute and repeat it several times. The same thing goes for
lunch, dinner and snacks. In addition to these menus, you're entitled to enjoy one
Fun Food each day (see list below). *If you skip the Fun Food, you can add one
additional serving of either fruit, high quality starch or lean protein.
Here's the calorie breakdown:
Breakfast: Approximately 300 calories
Lunch: Approximately 400 calories
Snack: Approximately 150 - 200 calories
Dinner: Approximately 400 calories
Fun Food: 150 calories or less
Daily Fun Food Options:
• 1 oz dark chocolate
• ½ cup fat free pudding
• ½ cup low-fat ice cream, frozen yogurt, sorbet (any brand 150 calories or less)
• 1 low-fat ice cream pop (any brand 150 calories or less)
• 4-5 cups of light popcorn• Glass of wine, red or white
• 1 oz baked chips
• 1 oz pretzels
• 1 cup natural applesauce
• Small bag of soy crisps
• 10 strawberries with 2 tablespoons reduced-fat whipped topping
• Baked apple with 1 teaspoon sugar and cinnamon
• Frozen banana
DAY ONE
Scrambled Eggs with Turkey Bacon and Fruit: Whip one whole egg plus 2
egg whites and scramble on a heated pan coated with nonstick cooking spray.
Add any preferred chopped vegetables (i.e., onion, red and green peppers, and
tomatoes); enjoy with 2 strips of reduced-fat turkey bacon; serve with one orange
(or ½ grapefruit or ¼ cantaloupe). Optional coffee or tea (plain or with skim milk,
no sugar)
Ham and Cheese Sandwich: Toast 2 pieces of reduced-calorie whole wheat bread
(any brand, 45 calories or less per slice). Layer one slice of bread with 1 tablespoon
reduced-fat mayonnaise, optional spicy mustard, 4 ounces lean ham (or smoked turkey)
and one ounce fat free or reduced fat cheese. Top with sliced tomato, onion and the
remaining slice of bread; enjoy with 1 cup crunchy baby carrots.
Afternoon Snack: 10 almonds + one apple (or pear)
Grilled Fish with Vegetables and Sweet Potato: 6oz fish filet grilled with one
teaspoon olive oil, lemon juice and preferred seasonings; enjoy with one cup steamed
vegetables (choose either Brussels sprouts, cauliflower, sugar snap peas, Swiss chard,
spinach, broccoli or summer zucchini); and serve with ½ plain baked sweet potato
DAY TWO
Cereal with Milk and Fruit: 1 cup high fiber cereal (5+ grams fiber and less
than 150 calories - i.e., Kashi Go Lean, Nature's Path Flax Plus, Barbara's Grain Shop,
Barbara's cinnamon flavored Puffins, Fiber One, Mighty Bites, Total, Wheeties,
Shredded Wheat). Serve with 1 cup skim milk or low-fat soymilk, and ½ sliced
banana or ½ cup berries. Optional coffee or tea (plain or with skim milk, no sugar)
Caesar Salad with Grilled Chicken or Shrimp: Unlimited Romaine lettuce leaves
topped with 4 ounces grilled chicken or cooked shrimp; 3 tablespoons grated parmesan
cheese; optional anchovies (4 fillets); tossed with 4 tablespoons ‘reduced calorie' Caesar
dressing (any brand, 40 calories or less per tablespoon) or use 1-2 tablespoons of regular
Caesar dressing.
Afternoon Snack: One cup non-fat, plain or flavored yogurt (any brand 120 calories
or less) mixed with 2 tablespoons wheat germ or ground flaxseeds.
Cheddar-Turkey Burger with Mixed Greens: 5 ounce turkey burger (or
veggie burger) topped with sliced tomato, onion, 1oz melted reduced fat cheddar
cheese and 2 tablespoons optional ketchup or salsa (no bun); serve with unlimited
leafy greens tossed in 2 tablespoons low-calorie vinaigrette (or unlimited vinegar
or fresh lemon).
DAY THREE
Oatmeal with Berries and Nuts: ½ cup dry oatmeal prepared with water; topped
with 2 tablespoons chopped nuts (choose either walnuts, pecans, soy nuts, or
slivered almonds) and ½ cup berries (choose sliced strawberries, blueberries,
raspberries and/or blackberries). Sweeten with optional one teaspoon sugar or
sugar substitute. Optional coffee or tea (plain or with skim milk, no sugar)
Open Faced Tuna Melt: Mash 3oz water packed light tuna (or use canned wild
salmon or chicken breast) with 2-3 teaspoons reduced fat mayonnaise, minced
onion and freshly ground black pepper; spread on two slices of reduced calorie,
whole wheat bread, toasted (any brand of bread, 45 calories or less per slice); top
each open slice with thinly sliced tomato and small slice non-fat or low-fat cheese
(any variety, including cheddar, Swiss or American) and place in oven until cheese
melts; enjoy with crunchy celery and pepper sticks (red, yellow and green).
Afternoon Snack: Sliced apple with 1 part skim string cheese
Chinese Take Out: Order steamed seafood, tofu or chicken and vegetable
entrée (i.e., steamed shrimp and green beans) -- request garlic, black bean or
ginger sauce ‘on the side' -- also order small container steamed brown rice. Pile
your plate with steamed entrée and flavor with 1 tablespoon side sauce plus
unlimited low-sodium soy sauce. Eat with ½ cup brown rice.
DAY FOUR
Apple Slices topped with Peanut Butter: 2 level tablespoons peanut butter
spread over one sliced apple (or banana). Optional coffee or tea (plain or with skim
milk, no sugar)
Japanese Spread: Bowl of miso soup with one six piece California roll and side
order of steamed vegetables. You may use ginger, wasabi and low sodium soy sauce.
Afternoon Snack: 1 cup baby carrots or pepper sticks with 2 heaping tablespoons
hummus or guacamole
Grilled Chicken & Veggies: Mixed vegetable salad with 2-4 tablespoons low-cal
dressing (or 1 teaspoon olive oil and 2-3 tablespoons vinegar); 6 ounce grilled or
baked chicken breast; 1 cup steamed vegetables (cauliflower, spinach, zucchini or
peppers).
