Macaroni and cheese can easily contain over 800 calories...gulp!
See ours, page 167 (517 calories). (517 calories).
Exercise We"re not suggesting you have to exercise-merely that you might like to from time to time as a smart way to earn yourself an extra calorie allowance. You might even be doing it without noticing-your walk to work, busting moves on the dance floor, a night of pa.s.sion. It all adds up.
Exercise will help speed weight loss and is essential to maintaining a healthy lifestyle. So next time you"ve overindulged, you can restore the balance in no time at all. Here is a list of activities to help get you started. and is essential to maintaining a healthy lifestyle. So next time you"ve overindulged, you can restore the balance in no time at all. Here is a list of activities to help get you started.
Calories Used in Common Physical Activities (for a 154-pound Person) ACTIVITY.
30 MINUTES MINUTES.
1 HOUR HOUR.
Aerobics 240 calories 480 calories Basketball (vigorous) 220 calories 440 calories Bicycling (less than 10 mph) 145 calories 290 calories Bicycling (greater than 10 mph) 295 calories 590 calories Dancing 165 calories 330 calories Golf (walking and carrying clubs) 165 calories 330 calories Heavy yard work (chopping wood) 220 calories 440 calories Hiking 185 calories 370 calories Light gardening/yard work 165 calories 330 calories Running/jogging (5 mph) 295 calories 590 calories Stretching 90 calories 180 calories Swimming (slow freestyle laps) 255 calories 510 calories Walking (3.5 mph) 140 calories 280 calories Walking (4.5 mph) 230 calories 460 calories Weight lifting (general light workout) 110 calories 220 calories Weight lifting (vigorous effort) 220 calories 440 calories
Source: Adapted from physical_activity/index.html
Recipes
Banana Chocolate Chip m.u.f.fins
Breakfast
The Better for You Breakfast Sandwich A few savvy choices give you all the flavor and satisfaction of that greasy bacon, egg, and cheese sandwich with just a fraction of the fat and almost none of the guilt. Save even more calories by skipping half the bread.
SERVES 4.
Calories per serving: 306
2 tablespoons white vinegar 4 whole wheat English m.u.f.fins 4 slices of low-fat cheese 4 deli-thin slices low-sodium ham 4 large eggs 4 slices tomato Spritz of olive oil tablespoon dried oregano Salt, to taste Pepper, to taste
1. PREHEAT PREHEAT the oven to 350 degrees. Fill a large, deep skillet of water to a depth of 4 inches. Add vinegar and bring to a steady simmer. the oven to 350 degrees. Fill a large, deep skillet of water to a depth of 4 inches. Add vinegar and bring to a steady simmer.
2. ARRANGE ARRANGE the m.u.f.fin halves on a baking sheet and using a round biscuit cutter, cut each slice into a round. Cut the cheese slices into 3-inch rounds using a round biscuit cutter. Place a slice of cheese on each of the bottom halves. Cut the slice of ham into shreds or ribbons and place on top of the cheese. Transfer to the oven and bake until cheese melts and top halves are toasted, about 4 minutes. the m.u.f.fin halves on a baking sheet and using a round biscuit cutter, cut each slice into a round. Cut the cheese slices into 3-inch rounds using a round biscuit cutter. Place a slice of cheese on each of the bottom halves. Cut the slice of ham into shreds or ribbons and place on top of the cheese. Transfer to the oven and bake until cheese melts and top halves are toasted, about 4 minutes.
3. MEANWHILE MEANWHILE, cut 4 slices from the tomato and spritz each slice with some olive oil. In a separate nonstick saute pan over medium-high heat, saute the tomato slices for 1 minute on each side. Then season with salt, pepper, and dried oregano. Set aside. cut 4 slices from the tomato and spritz each slice with some olive oil. In a separate nonstick saute pan over medium-high heat, saute the tomato slices for 1 minute on each side. Then season with salt, pepper, and dried oregano. Set aside.
4. BREAK BREAK one egg into a small bowl. Hold the edge of the bowl close to the simmering water and gently tilt the bowl to pour the egg into the water. Repeat with the remaining three eggs. Cook until whites are solid and the yolk is still runny, about 3 minutes. Carefully remove the eggs one at a time with a slotted spoon. Transfer to a plate with paper towels to drain. one egg into a small bowl. Hold the edge of the bowl close to the simmering water and gently tilt the bowl to pour the egg into the water. Repeat with the remaining three eggs. Cook until whites are solid and the yolk is still runny, about 3 minutes. Carefully remove the eggs one at a time with a slotted spoon. Transfer to a plate with paper towels to drain.
5. REMOVE REMOVE the toasted m.u.f.fin halves with cheese and ham from the oven and transfer to a plate. Place a slice of sauteed tomato on top of the ribbons of ham and top with a poached egg. Season with salt and pepper and top with the other half of each m.u.f.fin. Serve immediately. the toasted m.u.f.fin halves with cheese and ham from the oven and transfer to a plate. Place a slice of sauteed tomato on top of the ribbons of ham and top with a poached egg. Season with salt and pepper and top with the other half of each m.u.f.fin. Serve immediately.
Eggs Benedict on a m.u.f.fin with Garlic Aioli This brunch staple gets a slimming makeover when we replace that fatty Canadian bacon with a few slices of smoked salmon. Garlic and a little lemon transform low-fat mayo into an aioli worth getting out of bed for.
SERVES 4.
Calories per serving, eggs Benedict on a m.u.f.fin: 178 Calories per serving, garlic aioli: 145
For the eggs: 8 fresh chives Salt, to taste Pepper, to taste 2 tablespoons white vinegar 4 large eggs 2 whole wheat English m.u.f.fins 8 slices smoked salmon (4 ounces) 1 cup mixed baby greens
For the garlic aioli: 1 cups reduced fat mayonnaise 2 cloves garlic, coa.r.s.ely chopped 2 tablespoons fresh lemon juice 1 teaspoon finely chopped lemon zest Salt, to taste Freshly ground pepper, to taste 2 tablespoons water, warm 2 tablespoons finely chopped, fresh, flat-leaf parsley
1. TRIM TRIM 1 inches from the tops of the chives, and reserve for garnish. Finely chop remaining chives, and transfer to a small bowl. Set aside. 1 inches from the tops of the chives, and reserve for garnish. Finely chop remaining chives, and transfer to a small bowl. Set aside.
2. FILL FILL a large, deep skillet of water to a depth of 4 inches. Add vinegar and bring to a steady simmer. Break an egg into a small bowl, hold the edge of the bowl close to the water, and tilt the egg into the water. Repeat with the remaining eggs. Cook until whites are cooked through, but yolk is still runny, about 3 minutes. Carefully remove the eggs, one at a time, with a slotted spoon, and drain on paper towels. a large, deep skillet of water to a depth of 4 inches. Add vinegar and bring to a steady simmer. Break an egg into a small bowl, hold the edge of the bowl close to the water, and tilt the egg into the water. Repeat with the remaining eggs. Cook until whites are cooked through, but yolk is still runny, about 3 minutes. Carefully remove the eggs, one at a time, with a slotted spoon, and drain on paper towels.
3. TOAST TOAST the English m.u.f.fin halves, and cut into 3-inch rounds using a biscuit or cookie cutter. Place a poached egg on the cut side of each m.u.f.fin, and drape a slice of smoked salmon on each egg. Divide the greens among the m.u.f.fins and mound over the smoked salmon. Spoon the sauce over and around the eggs Benedict, garnish with remaining chives, and serve. the English m.u.f.fin halves, and cut into 3-inch rounds using a biscuit or cookie cutter. Place a poached egg on the cut side of each m.u.f.fin, and drape a slice of smoked salmon on each egg. Divide the greens among the m.u.f.fins and mound over the smoked salmon. Spoon the sauce over and around the eggs Benedict, garnish with remaining chives, and serve.
TipLow-fat b.u.t.termilk has a creamy texture and richness from the acidity that can subst.i.tute for higher-fat dairy products such as cream and sour cream.
Sweet "N" Spicy Breakfast Hash with Tofu We jettisoned the belly-busting corned beef and went with tasty baked tofu, hooking it up with some nice spice notes when it mingles with jalepeno, red onion, and a little hot sauce. Drop a poached egg on top and it"s breakfast done right.
SERVES 4.
Calories per serving: 322
For the hash: 1 tablespoon vegetable oil 1 cup finely chopped red onion 1 large jalepeno, chopped Kosher salt, to taste Freshly ground pepper 4 cups peeled, roasted sweet potatoes, 1-inch cubed 2 tablespoons ketchup 4 tablespoons Worcestershire sauce 8 ounces baked tofu, diced 4 teaspoons chopped parsley
For serving: scallions, chopped Hot sauce Ketchup
1. IN A NONSTICK SKILLET IN A NONSTICK SKILLET, heat the oil over medium-high heat. Add the onions and the jalepeno and season with salt and pepper. Cook until golden, about 5 minutes. heat the oil over medium-high heat. Add the onions and the jalepeno and season with salt and pepper. Cook until golden, about 5 minutes.
2. ADD ADD the cubed potatoes, ketchup, and Worcestershire sauce and season with salt. Press the mixture down into the skillet, reduce the heat to medium, and cook until golden, about five to seven minutes. the cubed potatoes, ketchup, and Worcestershire sauce and season with salt. Press the mixture down into the skillet, reduce the heat to medium, and cook until golden, about five to seven minutes.
3. WHILE THE POTATOES ARE COOKING WHILE THE POTATOES ARE COOKING, cut the tofu into quarter-inch dice, about the same size as the potatoes. When potatoes are cooked, gently add diced tofu. cut the tofu into quarter-inch dice, about the same size as the potatoes. When potatoes are cooked, gently add diced tofu.
4. PLACE PLACE the hash on a plate and top with parsley. Serve with scallions, hot sauce, and ketchup, if desired. the hash on a plate and top with parsley. Serve with scallions, hot sauce, and ketchup, if desired.
Stuffed French Toast Sundaes Here"s a breakfast question for you: What"s not to like about low-cal, low-fat baked wheat bread French toast topped with creamy ricotta, dark berries, and rich maple syrup? So it"s a loaded question, but to us it"s the best reason to rise and shine we"ve heard in a long time. It"s a sundae to start your Sunday!
SERVES 2.
Calories per serving: 353