![](\"http://msnbcmedia.msn.com/i/msnbc/Components/ArtAndPhoto-Fronts/TODAY/071227/brill_JoyBauer.jpg\")
";
TDY_JoyWeightLossPlan.appFooter = "Consult your doctor before beginning any diet or exercise program.";
TDY_JoyWeightLossPlan.appNavStyle = 4;
TDY_JoyWeightLossPlan.bDhtml = 0;
TDY_JoyWeightLossPlan.appLayout = 3;
TDY_JoyWeightLossPlan.copyHeight = 450;
TDY_JoyWeightLossPlan.copyWidth = 500;
TDY_JoyWeightLossPlan.copyMargin = 9;
TDY_JoyWeightLossPlan[i++] = new Array("","Welcome to the club!","TODAY nutritionist Joy Bauer","http://msnbcmedia.msn.com/j/msnbc/Sections/TVNews/Today%20show/Today%20Health/2007/September/JB-Pic%201.vmedium.jpg","","", "sub", "", "", "", "right", "", "", "242", "198", "#000000", "", "", "", "");
TDY_JoyWeightLossPlan[i-1].body = "I have great news to report -- after just four weeks, our 10 dieters have lost a total of 92 pounds! If you’re a newcomer and interested in losing weight, read through the rules, print out my meal plan and please join the party. I encourage everyone to follow along at home.
This week was a bit frustrating for two of our dieters because they didn’t lose any weight. The one-month milestone can be particularly challenging as the newness of a diet has worn off and people tend to loosen up on the reins. What’s more, as you lose weight, you may need to adjust your caloric intake to a lower level in response to a decline in your metabolism. That’s because the smaller you are, the fewer calories you burn. If you’ve experienced a weight plateau and are feeling frustrated, read my strategies for boosting metabolism and tweaking your food.
Healthfully Yours,
Joy Bauer
";
TDY_JoyWeightLossPlan[i++] = new Array("","The rules","","","","", "sub", "", "", "", "", "", "", "", "", "", "", "", "", "");
TDY_JoyWeightLossPlan[i-1].body = "
Think positive
Successful weight loss is 50 percent attitude. Decide you’re going to lose weight permanently and just do it!
Out with the old, in with the new
Go through your cabinets and fridge and toss or donate all unhealthy, problematic junk food. Also, be sure to get rid of your personal trigger foods. These are the foods that once you start eating, you can’t stop. Instead, stock up on produce, lean meats, low-fat dairy and whole grains.
Prepare to prepare
Take 10 minutes the night before to plan out your food for the next day. That’s because our days can often become hectic and overwhelming, causing us to impulsively grab high-fat, calorie-loaded food. On the other hand, if you’re mentally prepared with a food strategy, you’ll be less likely to jump ship.
Don’t forget to eat
Within 90 minutes of waking, start the day with a smart breakfast. Then, continue to eat every four to five hours throughout the remainder of your day. You’ll keep your blood sugar levels stabilized, which in turn helps control hunger and cravings. For most people, this means eating a well balanced breakfast, lunch, afternoon snack and dinner.
Move it and lose it!
Commit to 30 minutes of daily exercise. Take a walk, join an exercise class, jump rope, follow a work out video, ride your bike...
";
TDY_JoyWeightLossPlan[i++] = new Array("","Meal plan","","","","", "sub", "", "", "", "", "", "", "", "", "", "", "", "", "");
TDY_JoyWeightLossPlan[i-1].body = "
My sample menus range from 1,400 to 1,800 calories.
Typically, women lose weight safely and effectively on approximately 1,400 calories a day. (Therefore, I suggest women start at 1,400 calories and personally adjust as needed.) Because men tend to be larger and genetically have higher metabolisms, they can effectively lose weight eating between 1,800 and 2,200 calories per day. (I suggest men start at 1,800-2,000 calories and personally adjust as needed.)
All meals include the foods and specific food combinations that will help you lose weight while feeling energized. Each meal is balanced with the right mix of high quality carbs, protein, fat and calories to help keep your blood sugars level and hunger at bay. Get ready to lose weight and feel flabuloss!
5 things you should know:
1. All 42 meals –- that’s 14 options each for breakfast, lunch and dinner -- are presented at the lower caloric range to accommodate people who have lower caloric needs. For example, although breakfast meals range from 300 to 400 calories, breakfast options are approximately 300 calories (lunch options are approximately 400 calories, and dinner options are approximately 500 calories). If you have higher caloric needs and/or find yourself too hungry at any one meal, I’ve also included instructions for adding 100 calories to each meal.
2. Don’t feel limited to the meal plans. I’ve provided calorie information, so you can easily include additional ideas in your personal nutrition plan (for example, recipes and healthy fast food). If you find that there are certain meals you love, it is perfectly fine to repeat them. Although variety will ensure you get a wide range of vitamins and minerals in your diet, it is OK to repeat the meals you enjoy the most. Also, if you sometimes eat frozen entrees, choose brands that fit within your calorie range for that meal. For example, a quick dinner might include a Lean Cuisine entrée with a pre-washed bag of salad and low-calorie dressing. When eating out, keep your choices simple -- grilled fish with steamed veggies and salad with dressing on the side (heavy on vinegar and only a dash of oil). If you have some extra calories to play with, you may consider having a glass of wine with dinner or fresh berries for dessert.
3. Every day, choose one option for each of the three meals -- breakfast, lunch, and dinner. Then, one or two times per day, choose from a variety of my suggested snacks. Snacks are grouped according to their calorie amounts (100 calories or less and 100 to 200 calories). Your job is to strategically pick snacks that fit into your personal program. I’ve even listed fun snacks like dark chocolate and low-fat ice cream. Pay close attention to the amount of snacks you choose (and their portions); when you’re trying to lose weight, everything counts. Carefully note my recommendations for teaspoons and tablespoons. There are three teaspoons in a tablespoon -- a mistake could get you three times the calories you counted on!
4. For the first week, starch is omitted from dinner -- all starch, even high quality starch like sweet potatoes, brown rice, peas and butternut squash. Instead, your dinner for the first seven days is comprised of lean protein and non-starchy vegetables like broccoli, peppers, cauliflower, salads and more. I use this approach during the first week because many successful clients have found it incredibly effective. I’m sure you will, too! If you miss eating starch with dinner, rest assured that moderate amounts are incorporated during week two.
5. Beverage calories are not included. I encourage you to drink plenty of water with your meal, and two 8-ounce glasses of water before eating your lunch and dinner (this will help keep you hydrated and thinking about our plan). If you’d prefer something other than water, stick with any preferred non-caloric beverage. Enjoy coffee and tea, plain or with skim milk (optional one packet of sugar or sugar substitute).
";
TDY_JoyWeightLossPlan[i++] = new Array("","Breakfast options","","","","", "", "", "", "", "", "", "", "", "", "", "", "", "", "");
TDY_JoyWeightLossPlan[i-1].body = "
Each breakfast option is approximately 300 calories. If you’d like to increase to 400 calories, follow the instructions for adding 100 calories.
Fiesta vegetable omelet with toast:
In heated pan coated with nonstick cooking spray, sauté 1/2 cup chopped onions, 1/2 cup sliced mushrooms, and 1/2 cup chopped pepper (red, yellow or green) until soft. Whip one whole egg plus three egg whites and pour over sautéed vegetables. Add preferred seasonings and continue to cook. When bottom side is cooked, gently flip and cook other side. Fold one side over the other and serve with one slice of whole wheat toast (or two slices reduced calorie bread), and top with 1 teaspoon reduced fat, soft tub margarine (trans fat free).
To add approximately 100 calories: enjoy with one of the following fruits; one banana, one apple, one grapefruit or 1 cup berries
Cold cereal with milk and fruit
1 cup whole grain cereal (any brand 120 calories or less per 3/4 - 1 cup serving and 3\+ grams fiber). Serve with 1 cup milk (skim, 1% low-fat, low-fat soy milk); enjoy with your choice of 1/2 sliced banana, 2 tablespoons raisins, or 1/2 cup berries.
To add approximately 100 calories: enjoy with one hard boiled egg
Strawberry-banana cottage cheese with almonds
1 cup nonfat or 1% low-fat cottage cheese mixed with 1/2 sliced banana, 1/2 cup chopped strawberries, and 1 tablespoon slivered almonds. *You can substitute cottage cheese with one cup non-fat, plain or flavored yogurt (any brand 180 calories or less per one cup)
To add approximately 100 calories: enjoy another tablespoon of slivered almonds \+ one tablespoon wheat germ or ground flaxseeds.
PB & J English muffin
Toast whole grain English muffin; spread each half with one level teaspoon peanut butter and one teaspoon jam. Serve with half grapefruit (or orange, peach, or plum).
To add approximately 100 calories: enjoy 2 level teaspoons peanut butter and 2 teaspoons jam on each muffin half.
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, 1/2 grapefruit or ½ cup fresh berries.
To add approximately 100 calories: enjoy an extra egg white (3 total) and 2 additional strips of turkey bacon (4 total).
Oatmeal with berries and nuts
1/2 cup dry oatmeal prepared with water; top with 2 tablespoons chopped nuts (walnuts, pecans, soy nuts, slivered almonds) and 1/2 cup berries (sliced strawberries, blueberries, raspberries, and/or blackberries). Optional: you may sweeten with one teaspoon sugar, honey or sugar substitute.
To add approximately 100 calories: enjoy with 6 ounces nonfat plain or flavored yogurt (any brand 100 calories or less)
Skinny breakfast burrito Scramble 1 whole egg \+ 2 egg whites on griddle coated with nonstick cooking spray. Remove cooked eggs and mix with 1/4 cup black beans and 2 tablespoons fat free or low-fat shredded cheese; wrap in a whole grain or spinach tortilla (100 calories or less). Optional: onions, peppers, salsa, and/or hot sauce.
To add approximately 100 calories: enjoy with 2 additional tablespoons fat free cheese and 2 tablespoons reduced-fat sour cream or guacamole.
Apple slices topped with peanut butter
2 level tablespoons peanut butter spread over one sliced apple (or banana).
To add approximately 100 calories: enjoy an additional level tablespoon of peanut butter (for a total of 3 level tablespoons).
Toast with cream cheese, tomato, onion and lox
2 slices reduced-calorie whole-wheat toast (45 calories per slice), each topped with 1 tablespoon fat-free or light cream cheese, sliced tomato, onion, and two ounces of smoked salmon.
To add approximately 100 calories: substitute two slices of regular whole wheat bread for the reduced-calorie bread.
Ham & cheese omelet with toast
Whip 1 whole egg with 2 egg whites and pour on heated pan coated with nonstick cooking spray. Add 2 ounces diced lean ham. When bottom side is cooked, gently flip and cook other side. Top with 2 tablespoons shredded fat-free cheese. Fold one side omelet over, allow cheese to melt and season with preferred herbs; enjoy with one slice whole wheat toast (or 2 slices reduced-calorie whole-wheat bread) topped with 1 teaspoon reduced fat soft tub margarine spread (trans fat free).
To add approximately 100 calories: Add a second slice of whole wheat toast topped with 1 teaspoon reduced fat, soft tub margarine.
Whole grain waffles with yogurt
Toast 2 frozen whole grain waffles, and top with 6 ounces non-fat, flavored yogurt (any brand 100 calories or less) and 1 tablespoon wheat germ (or ground flaxseeds)
To add approximately 100 calories: enjoy with 1 cup berries (or two tablespoons chopped walnuts, pecans, slivered almonds, peanuts, or soy nuts)
Rice cakes with cottage cheese and tomato
3 rice cakes topped with sliced tomato, onion, and one cup nonfat or 1% low-fat cottage cheese.
To add approximately 100 calories; enjoy with your choice of 1/2 cantaloupe, one apple, one banana, or 3/4 sliced mango.
Peanut butter pita and yogurt
One 70-calorie whole-grain pita bread (or one slice of whole wheat bread), with 1 level tablespoon peanut butter; enjoy with one cup nonfat plain or flavored yogurt (any brand 120 calories or less).
To add approximately 100 calories: enjoy a regular size whole wheat pita bread (any brand 150 calories or less) and one extra teaspoon (not tablespoon) of peanut butter.
Tomato-cheddar melt
2 slices reduced-calorie whole-wheat bread, lightly toasted. Top each slice with sliced tomato, optional onion, and 3/4 ounce reduced-fat cheddar cheese. Place in oven until cheese melts. Enjoy with one cup fresh berries, one apple, or one whole grapefruit.
To add approximately 100 calories: swap 2 slices reduced-calorie bread for regular whole wheat bread (or. instead add a 6-ounce container of nonfat plain or flavored yogurt – any brand 100 calories or less).";
TDY_JoyWeightLossPlan[i++] = new Array("","Lunch options","","","","", "", "", "", "", "", "", "", "", "", "", "", "", "", "");
TDY_JoyWeightLossPlan[i-1].body = "
Each lunch option is approximately 400 calories. If you’d like to increase to 500 calories, follow the instructions underneath each meal.
Ham and cheese sandwich
Toast 2 pieces of reduced-calorie whole wheat bread (any brand, 45 calories per slice). On one slice of bread, layer 1 tablespoon reduced-fat mayonnaise, optional spicy mustard, 4 ounces lean ham (or turkey breast), and one ounce fat-free or reduced-fat cheese. Top with sliced tomato, onion, and the remaining slice of bread; enjoy with 1 cup baby carrots.
To add approximately 100 calories: swap two slices regular whole wheat bread for the reduced calorie bread.
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). Toss with 4 tablespoons reduced-calorie Caesar dressing (any brand, 40 calories or less per tablespoon or use ONLY 1 to 2 tablespoons of regular Caesar dressing).
To add approximately 100 calories: Enjoy with 70-calorie whole wheat pita (or add 1/2 cup croutons into the salad)
Cottage cheese with cantaloupe and almonds
Half cantaloupe filled with one cup nonfat or 1% low-fat cottage cheese, topped with 2 tablespoons slivered almonds (or chopped walnuts or sunflower seeds). *Instead of cottage cheese, you may substitute one cup plain or flavored nonfat yogurt (any brand 180 calories or less).
To add approximately 100 calories: add two additional tablespoons of chopped nuts or seeds, for a total of four (chopped walnuts, pecans, peanuts, soy nuts, slivered almonds, sunflower seeds, ground flaxseeds).
Open-faced tuna melt
Mash 3 ounces water-packed light tuna (or canned wild salmon or chicken breast) with 2 teaspoons reduced-fat mayonnaise, minced onion, and freshly ground black pepper. Spread on two slices of reduced-calorie whole-wheat toast (any brand bread, 45 calories per slice). Top each open slice with thinly sliced tomato and small slice (3/4 ounce each) 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 red, yellow, and green pepper sticks.
To add approximately 100 calories: Enjoy the entire 5 ounce can of light tuna in water (or 5 ounces salmon or chicken breast) and add 2 to 4 tablespoons low-calorie dressing with your veggies for dipping.
Turkey burger with veggies
5-ounce lean turkey burger (or veggie burger, 250 calories or less) topped with lettuce, tomato, onion, and 2 tablespoons ketchup. Serve on half of a whole grain bun (or in one 70 calorie whole wheat pita pocket); enjoy with 1 cup steamed vegetables (broccoli, cauliflower, spinach, etc.).
To add approximately 100 calories: Enjoy burger on one whole bun… plus, top the steamed vegetables with one tablespoon grated Parmesan cheese (or, two teaspoons reduced fat, soft tub margarine)
Mediterranean pita and yogurt Spread a medium whole wheat pita (any brand 150 calories or less) with 1/3 cup hummus – then stuff it with shredded lettuce, thin slices of tomato, onion, and cucumber. Enjoy with a 6-ounce container of non-fat plain or flavored yogurt (any brand 100 calories or less).
To add approximately 100 calories: add 5 sliced olives into the pita sandwich and enjoy the yogurt with 1 cup fresh berries.
Broccoli-cheese omelet with salad
Sauté 1 cup of broccoli florets in nonfat cooking spray until soft. Whip 1 whole egg with 3 egg whites and pour onto sautéed broccoli florets. When bottom side is cooked, gently flip and cook other side. Top with 3 tablespoons shredded, fat-free or reduced-fat cheese. Fold one side omelet over, allow cheese to melt and season with preferred herbs. Enjoy with a mixed green salad tossed with 1 to 2 teaspoons olive oil and unlimited balsamic vinegar or fresh lemon (or, 2 to 4 tablespoons of low-calorie dressing).
To add approximately 100 calories: enjoy omelet with one slice whole grain bread (or 70-calorie whole wheat pita bread).
Turkey, cheese & avocado sandwich
4 ounces sliced turkey breast (or grilled chicken or lean ham), topped with 1 ounce reduced-fat Swiss cheese, 2 to 3 thin slices of avocado, lettuce, tomato, and onion on 2 slices of reduced-calorie, whole-wheat bread (any brand 45 calories or less per slice). If you like, add mustard, 2 teaspoons reduced-fat mayonnaise (or hummus). Enjoy with one cup cut up green/red/yellow peppers.
To add approximately 100 calories; Swap the reduced-calorie bread for regular whole wheat bread (or, instead enjoy one apple, one pear, or one cup of berries)
Edamame with wild salmon Dijonnaise
1 cup boiled soybeans in the pod, lightly sprinkled with salt or salt substitute; enjoy with 5 ounces canned wild salmon -- drained, mashed, and mixed with 2 teaspoons reduced-calorie mayonnaise, 1 to 2 teaspoons Dijon mustard, minced onion, and black pepper to taste. Serve on large bed of leafy greens (lettuce, spinach, romaine, etc.) tossed with fresh lemon juice or 2 tablespoons low-calorie dressing.
To add approximately 100 calories: enjoy with 2 plain rice cakes (or one small 70 calorie whole wheat pita bread)
Spinach salad with beets, goat cheese and walnuts
Large bed of spinach leaves topped with 1/2 cup sliced beets, 1/2 cup sugar snap peas, 2 ounces soft goat cheese (preferably reduced-fat), and one tablespoon lightly toasted, chopped walnuts. Toss with 2 teaspoons olive oil and unlimited vinegar or fresh lemon (or 2 to 4 tablespoons of low-calorie dressing).
To add approximately 100 calories: add two additional tablespoons of lightly toasted, chopped walnuts (or, instead enjoy with either 1/2 cantaloupe, one cup grapes, one cup cherries, one apple, one pear, or one cup berries)
Baked potato with broccoli and cheese
One medium baked potato topped with one cup steamed/boiled, chopped broccoli and 1 ounce melted low-fat or non-fat cheese (or 1/2 cup 1% cottage cheese). Serve with 2 tablespoons fat-free or reduced-fat sour cream and optional salsa.
To add approximately 100 calories: enjoy with one cup baby carrots and 2 tablespoons low-calorie dressing.
Grilled chicken pepper wrap
5 ounces grilled chicken mixed with unlimited sautéed onions and red, yellow, and green peppers (use nonstick cooking spray or 1 teaspoon olive or canola oil). Wrap in a whole-wheat, spinach, or tomato tortilla (any brand tortilla 100 calories or less); enjoy with 1 cup crunchy baby carrots and unlimited sliced cucumber.
To add approximately 100 calories: enjoy with either one cup fresh grapes, one cup cherries, one small banana, 1/2 cantaloupe, one apple, or one pear.
Salad with the works
Pick one 4-ounce serving of one of the following protein options: canned sardines, canned light tuna in water, wild salmon (fresh or canned), chicken breast, turkey breast, lean ham, shrimp, lean roast beef, tofu, or a favorite fish. Place on top of a large bed of leafy greens (i.e., lettuce, spinach, collard greens, endive) and mix with 1/2 chopped bell pepper (red, yellow, or green), 5 cherry tomatoes, and 1/4 cup each sliced mushrooms, chopped cucumbers, sliced beets, chopped red onion, and artichoke hearts; add 2 tablespoons chickpeas and 5 sliced olives. Toss with 2 teaspoons olive oil and 2 tablespoons vinegar or fresh lemon (or, 2 to 4 tablespoons low-calorie dressing).
To add approximately 100 calories: add 1/4 chopped avocado into the salad (or, instead enjoy the salad with one slice whole grain bread or a 70-calorie whole wheat pita bread, toasted and topped with one optional teaspoon of reduced-fat, soft tub margarine.)
Japanese spread: Miso soup with California rolls
Small miso soup with one six-piece California roll and side order of steamed vegetables. You may use ginger, wasabi, and low sodium soy sauce.
To add approximately 100 calories: enjoy 3 extra pieces of California roll (half order) – or, one cup edamame in the pod.";
TDY_JoyWeightLossPlan[i++] = new Array("","Dinner options","","","","", "", "", "", "", "", "", "", "", "", "", "", "", "", "");
TDY_JoyWeightLossPlan[i-1].body = "
Each dinner option is approximately 500 calories. If you’d like to increase to 600 calories, follow the instructions underneath each meal. For the first week, only select options listed in week one (these menus do not include starch). During your second week (and weeks that follow), enjoy meal options listed in week two or feel free to repeat the menus from week one.
Week One
Baked chicken with sautéed spinach and salad
5 ounces grilled or baked chicken breast with preferred seasonings. Enjoy with 1 cup sautéed spinach (4 cups raw spinach leaves sautéed in one teaspoon olive oil, seasoned with minced garlic, and salt and pepper to taste). Serve with a side salad containing chopped lettuce, cucumbers, carrots, onions, and mushrooms – tossed with 1 tablespoon chopped walnuts, 1 teaspoon olive oil, and 1 to 2 tablespoons vinegar or fresh lemon (or 2 tablespoons low-calorie dressing).
To add approximately 100 calories: enjoy an extra 3 ounces chicken breast (total 8 ounces)
Pork tenderloin with cauliflower mashed potatoes
5 ounces grilled, baked, or broiled lean pork tenderloin (or grilled chicken breast). Enjoy with one serving cauliflower mashed potatoes (see recipe) or unlimited steamed cauliflower, and a side salad with 2 cups chopped lettuce, 1/4 cup each chopped pepper, onion, cucumbers, mushrooms, and grated or chopped carrots. Toss with 1 to 2 teaspoons olive oil and 1 to 2 tablespoons vinegar or fresh lemon (or 2 to 4 tablespoons low-calorie salad dressing).
To add approximately 100 calories: enjoy an extra 3 ounces of pork tenderloin (total 8 ounces)
Cheddar-turkey burger with mixed greens
5 ounces turkey burger (or lean hamburger, or veggie burger – 250 calories or less) topped with sliced tomato, onion, 1 ounce melted reduced-fat cheddar cheese and 2 tablespoons optional ketchup or salsa. Serve with unlimited leafy greens tossed in 2 to 4 tablespoons low-calorie vinaigrette (or 1 teaspoon olive oil and unlimited vinegar or fresh lemon).
To add approximately 100 calories; enjoy with 1/4 avocado, thinly sliced (or 2 heaping tablespoons of guacamole)
Sirloin steak with mozzarella & tomato salad
5 ounces grilled sirloin steak (trimmed of all fat). Feel free to add 2 tablespoons steak sauce or ketchup. Enjoy with mozzarella and tomato salad (slice half of a red tomato and 1 ounce reduced-fat mozzarella cheese. Line alternate slices of tomato and cheese on plate, and drizzle with 2 tablespoon low-calorie balsamic vinaigrette). Serve with 12 steamed or grilled asparagus spears.
To add approximately 100 calories; enjoy an extra two ounces of sirloin steak (total of 7 ounces).
Sweet salmon over arugula with broccoli
Mix 1 tablespoon low-sodium soy sauce and 1 tablespoon honey. Drizzle over a 6-ounce wild salmon* fillet and grill or broil for 10 to 15 minutes, basting every few minutes. Serve over a large mound of baby arugula leaves tossed with 1 tablespoon lightly toasted, slivered almonds and 2 tablespoons low-calorie dressing. Enjoy with 1 cup steamed broccoli. *You may substitute any preferred grilled or baked fish.
To add approximately 100 calories; enjoy an extra 2 ounces of salmon or other fish (8 ounces total).
Tofu salad with snow peas, almonds, and Mandarin oranges
6 to 8 ounces extra firm tofu*, cubed and chilled. Toss with 2 to 3 cups baby spinach leaves, 1 cup steamed and chilled snow peas, 1/2 chopped tomato and 1/2 cup mandarin oranges canned in light syrup. Drizzle with 1 teaspoon of sesame oil and 1 tablespoon low sodium soy sauce; top with 1 to 2 tablespoons slivered almonds. *Grilled chicken breast or shrimp may be substituted for the tofu.
To add approximately 100 calories; enjoy with 2 to 3 slices of turkey or soy bacon, on the side or crumbled into the salad (or, instead of the bacon, add 1/4 cup of your favorite reduced-fat cheese into the salad)
Orange pepper beef stir-fry with cucumber slices
One serving Orange Pepper Beef Stirfry (see recipe). Enjoy with one sliced cucumber.
To add approximately 100 calories; skip the cucumber and instead enjoy a mixed vegetable salad with lettuce, tomato, cucumber, onions, peppers, carrots, and mushrooms. Toss with one teaspoon olive oil and 1 to 2 tablespoons vinegar or fresh lemon (or 2 tablespoons low-calorie dressing).
Week Two (starch added)
Grilled fish with Brussels sprouts and sweet potato
6-ounce fish filet (wild salmon, flounder, sole, tilapia or trout) grilled with one teaspoon olive oil, plus lemon juice and preferred seasonings. Enjoy with one cup steamed Brussels sprouts, cauliflower, sugar snap peas, or summer zucchini, topped with one tablespoon reduced fat, soft tub margarine (trans fat free). Serve with 1/2 plain baked sweet potato
To add approximately 100 calories: enjoy the other half of potato.
Turkey meatloaf with cauliflower mashed potatoes:
One slice turkey meatloaf with optional spicy salsa. Enjoy with unlimited steamed cauliflower or broccoli topped with 2 to 4 tablespoons Parmesan or Romano cheese). Serve with 1 cup crunchy baby carrots.
To add approximately 100 calories: enjoy an additional 1/2 slice of turkey meatloaf.
Sweet and sour tofu veggie stir fry with brown brice
One serving of sweet and sour tofu veggie stir fry (see recipe) with 3/4 cup cooked brown rice (or 1/2 medium baked or sweet potato, topped with 1 tablespoon reduced fat, soft tub margarine or 2 tablespoons fat-free or reduced-fat sour cream).
To add approximately 100 calories: enjoy an additional 1/2 cup cooked brown rice, for a total of 1-1/4 cups (or, enjoy the whole potato)
Turkey tacos with lettuce, tomato and cheese
3 servings of Turkey Tacos (see recipe) with optional salsa and hot sauce.
To add approximately 100 calories: enjoy with one cup baby carrots dipped in one heaping tablespoon guacamole
Chinese take out
Order of steamed seafood, tofu, or chicken and vegetable entrée (such as steamed chicken and broccoli) -- request garlic, black bean, or ginger sauce on the side. Also order small container of steamed brown rice. Pile your plate with steamed entrée and flavor with 1 tablespoon side sauce and unlimited low-sodium soy sauce on your dish. Eat with 1 cup steamed brown rice.
To add approximately 100 calories; enjoy 2 steamed vegetable dumplings (or another 1/2 cup of brown rice).
Whole wheat penne with chicken and broccoli
2 cups whole wheat penne with chicken and broccoli ( see recipe); enjoy with a large salad consisting of preferred vegetables, tossed in 2 to 4 tablespoons low-calorie vinaigrette (or 1 teaspoon olive oil and unlimited vinegar or fresh lemon).
To add approximately 100 calories; enjoy an additional ½ to ¾ cup pasta-chicken/broccoli combination
Turkey chili with beans and corn
2 cups turkey chili with black beans and corn (see recipe) topped with 1 ounce fat-free or reduced-fat, shredded cheddar cheese and 2 tablespoons fat-free or reduced-fat sour cream. Serve with mixed green salad containing your choice of peppers, carrots, onions, mushrooms; toss with 1 teaspoon olive oil and unlimited balsamic vinegar or fresh lemon.
To add approximately 100 calories; enjoy an additional 3/4 cup chili (total 2-3/4 cups)
";
TDY_JoyWeightLossPlan[i++] = new Array("","Snack options","","","","", "", "", "", "", "", "", "", "", "", "", "", "", "", "");
TDY_JoyWeightLossPlan[i-1].body = "100 calories or less
100-200 calorie snacks
Fun food snacks (150 calories or less)
In addition to your healthy snack options, here’s a list of calorie-controlled fun foods. All items are 150 calories or less. If you have a personal favorite that’s not on my list, simply portion out 150 calories worth and enjoy. It’s very important that you always remember to count these calories towards your snacks.
Circuit training is a great way to get a quick, effective total-body workout that never gets boring. The circuits you’ll be doing involve alternating power toning moves with cardio moves, so that in just 30 minutes you can tone your muscles, increase your aerobic capacity and burn body fat.
I’ve picked a series of lower body, upper body and core exercises to tone the largest muscle groups in the shortest amount of time. Because these muscles require a lot of total body effort, your heart rate will stay elevated during the entire workout — and you will burn more calories than with conventional resistance training.
Here are a few simple guidelines to keep in mind:
1. Commit to 30 minutes of exercise every day
2. You can do any of the following variations, but be careful not to do the same muscle groups on back-to-back days:
*The exception to this are the core moves, which can (and should, if possible) be done every day.
";
TDY_JoyWeightLossPlan[i++] = new Array("","Five cardio options","","","","", "", "", "", "", "", "", "", "", "", "", "", "", "", "");
TDY_JoyWeightLossPlan[i-1].body = "
Works the cardiovascular system, improves aerobic capacity, burns calories and helps fat loss. The following are five cardio options
1. Straddle down on step (step move): Begin standing on top and in the middle of the step, standing “lengthwise” (i.e., as if you were standing on a diving board). Begin straddling off and on the step by stepping off with your right foot then off with your left, then back on with your right foot and on with your left. Continue doing the movement quickly while still maintaining good control and foot placement. To make the movement more intense, bend the knees and try to keep your body down closer to the step throughout.
2. Alternating knees up on step (step move): Step on the step with your right foot and then lift your left knee up as high as you can, keeping good posture. Immediately, step down with your left foot and down with your right. Then change step on with your left foot and lift your right knee. Continue so that you are alternating stepping and lifting knees each time.
3. Marching in place (floor move – no step): Stand tall with good posture. March in place lifting the feet up purposefully and pumping the arms rhythmically.
4. Alternating elbow to knee (floor move – no step): Stand tall with good posture. Bring your right knee toward your left elbow. Then switch and bring your left knee toward your right elbow. Continue alternating rhythmically. Try to keep your back as straight as possible throughout.
5. Alternating squat to front kick (floor move – no step): Standing with your feet a little wider than hip-width apart, sit back as if sitting into a chair. As you stand back up, kick out in front of you with your right leg. Immediately place your right leg down and go back into a squat. This time as you come up, kick forward with your left leg as you come up. Continue alternating squats with single-leg front kicks.
";
TDY_JoyWeightLossPlan[i++] = new Array("","Five lower body options","","","","", "", "", "", "", "", "", "", "", "", "", "", "", "", "");
TDY_JoyWeightLossPlan[i-1].body = "
1. Squats to a chair: Stand about 12-15 inches in front of a chair. Sit back into the chair as if you were going to sit down, but just before you would touch, come back up to the starting position. Reach your arms out in front of you for balance. Repeat. (Once you are comfortable you can do the movement holding a dumbbell in each hand with your arms by your sides.) Works the quadriceps, hamstrings and gluteals.
2. Plies: Stand with your feet slightly wider than hip-width apart, hands on your hips and yours toes turned out. Keep your torso upright and lower your tailbone straight down toward the floor, until your knees are at a 45-90 degree bend. Come back up to the start and repeat. Once you are comfortable with the movement you can hold one single or two dumbbells. Works the quadriceps, hamstrings, gluteals and inner thighs.
3. Step backs: Standing next to a sturdy chair for balance (you can hold on while you are learning), step back with your right leg about 2 feet behind you and lower your right knee toward the floor. Try to keep your right knee back behind your toes. There is no need to touch the floor. Return to the standing position and repeat with the left leg. Works the quadriceps, hamstrings and gluteals.
4. Side-to-side squats*: Standing with hands on hips, feet a little wider than hip-width apart, toes forward. Step out with your right leg and lower down into a squat. Return to the start and do the same on the left leg. Continue alternating between right and left legs, moving side to side. Works the quadriceps, hamstrings, gluteals, inner and outer thighs.
5. Monster walking with tubing: Stand on the tubing with your feet hip-width apart. Hold on to the handles with one in each hand. Keep the tubing under your feet and hold the handles securely (one in each hand). Take 2 side steps to the right moving sideways, moving against the resistance of the band. Then take 2 steps back to the left, moving sideways. Your knees should be slightly bent and your hips, knees and toes should point straight forward throughout. Continue alternating 2 right side steps and 2 left side steps. Works the quadriceps, hamstrings, gluteals and outer thighs.
";
TDY_JoyWeightLossPlan[i++] = new Array("","Five upper body options","","","","", "", "", "", "", "", "", "", "", "", "", "", "", "", "");
TDY_JoyWeightLossPlan[i-1].body = "
1. Chest press with band: Using an exercise band, place the band around your back and underneath your underarms. Hold the ends of the band, one in each hand. Keep tension on the band and press your arms out as far in front of you as you can, bringing the hands together. Slowly return back to the starting position. Resist the tension of the band throughout the movement. Once you are comfortable with the movement, you can do this while marching in place to keep the heart rate up and burn more calories. Works the chest, the front of the shoulders and triceps.
2. Shoulder extension with tubing: Stand in a staggered stance with one foot in front of the other. Step on the center of the tubing with handles with the front foot. Hold a handle in each hand; turn your palms up toward the ceiling. Keep your elbows straight; lift your palms up toward the ceiling behind you. Go as far up as you can comfortably, then slowly return to the starting position. Works the “lats” and triceps.
3. Lat pull-downs with band: Stand tall and hold the band straight up over your head, hands about 12-16 inches apart. Pull the ends of the band apart as you pull the band down behind your head and upper back. When you get to the level of your upper back, slowly return to the starting position; keep even tension on the band throughout. Once you are comfortable with the movement, you can do this while marching in place to keep the heart rate up and burn more calories. Works the “lats” and “traps.”
4. Reverse flys with band: Hold the band with hands about 12-16 inches apart, palms facing up. Squeeze your shoulder blades together so that your hands move farther apart and the band gets tenser. Return to the starting position, keeping tension on the band throughout. Try to keep your shoulders down and your neck long. Once you are comfortable with the movement, you can do this while marching in place to keep the heart rate up and burn more calories. Works the “mid back” and the back of the shoulders.
5. Hammer curls with overhead press with dumbbells: Hold a dumbbell in each hand, palms facing each other. Do a biceps curl by bending both elbows so that one of the ends of each dumbbell touches the shoulders. Still keeping the palms facing each other, raise both arms straight up overhead. Return hands back down to the shoulders and then back down to the starting position. Once you are comfortable with the movement, you can do this while marching in place to keep the heart rate up and burn more calories. Works the biceps and the shoulders.
";
TDY_JoyWeightLossPlan[i++] = new Array("","Five core options","","","","", "", "", "", "", "", "", "", "", "", "", "", "", "", "");
TDY_JoyWeightLossPlan[i-1].body = "
1. Bird dogs: Kneel on hands and knees (on a mat or pad); be sure that your shoulders are directly over your hands and your knees are over hips. Keep your back flat. Simultaneously raise your right arm out in front and extend your left leg behind until both are parallel with the floor. Then bring them in toward one another directly under the trunk — elbow toward knee and knee toward elbow. Only come in as far as you can, keeping the back straight. Immediately switch and do the same movement on the opposite side. Continue to alternate sides. Try to move the arms and legs without moving the back. Works the back extensors, the hamstrings, gluteals and core stabilizer muscles.
2. Reverse curls: Lie on your back (on a mat or pad) and lace the fingers together behind your head to support your neck. Cross your feet at the ankles and bend your knees. Hold your head up slightly off the floor, but don’t move it. Using your lower abdominals, lift and roll your hips and legs up off the floor and toward your head. Keep the movement small, slow and controlled. Avoid swinging the legs. Works the abdominals.
. Crunches with feet on the step: Lie on your back with your knees bent and your feet on a step (or your calves and feet resting on the seat of a chair). Your thighs should be at a 90-degree angle from your torso. Lace your fingers together and place them behind the head to support the neck. Flex the feet and keep the toes up. Lift the head, neck and shoulders up off the floor, drawing in the abdominals, and slowly lower down. Works the abdominals.
4. Alternating elbow to knees on back: Lie on your back (on a mat or pad) with knees bent, feet on the floor. Lace the fingers together and place them behind the head to support the neck. Lift your head, neck and shoulders and bring your right elbow toward your left knee. Keep your lower and mid back on the floor. Do not try to touch, just lift and bring them close to one another, keeping the back on the floor. Lower down and immediately switch to the other side. Continue alternating sides. Works the abdominals and core stabilizers.
5. Back extensions: Lie face down on a mat or pad. Bring your arms alongside your body. Tuck your chin in toward your chest and point your face straight down. Lift your head, neck and shoulders several inches off the floor, hold for a second and return to the starting position. Keep the lower body on the floor. Only work in a pain-free range of motion. Works the back extensors.";
TDY_JoyWeightLossPlan[i++] = new Array("","Weight loss tools","","","","", "sub", "", "", "", "", "", "", "", "", "", "", "", "", "");
TDY_JoyWeightLossPlan[i-1].body = "
Q&A with Joy Bauer
Which bread is healthiest? How many calories should you be eating? Joy Bauer answers your questions.
Got a quesiton? E-mail Joy Bauer and she may respond on TODAY or online.
Join the community
Connect with other dieters, share weight-loss tips and get advice.
";
// END editorial data