Lose 5 Pounds in 5 Weeks

Slim Down Your Sandwich The Easy Way

April 30, 2013 By Penny Klatell, PhD, RN Leave a Comment

Here are some easy ways to slim down your sandwich and still have it taste great.

Substitute mustard for the mayo and save 100 calories. Leave off the slice of Swiss cheese for another 133 calories. Ditch the two slices of bacon for another 84 calories. Put your turkey, ham, or roast beef along with lettuce, tomato and onions on a whole grain pita (74 calories) instead of between two slices of rye (180 calories) and you’ve saved a total of 423 calories.

Walk to and from the deli or around the block several times and you’ve easily saved yourself 500 calories.

Of course, you could always just eat half a sandwich — but a slimmed down, good tasting one is so much more satisfying, isn’t it?

This is tip #5 for the “Five” challenge. How are you doing? Join the challenge — you have nothing to lose except some pounds here and there.

Don’t Be Side Swipped By Smoothies

April 29, 2013 By Penny Klatell, PhD, RN Leave a Comment

Day #4: Lose Five Pounds In Five Days

Don’t be side swiped by smoothies. They’re may have some fruit and vegetables, but far too frequently they’re loaded with sugar. Unless you have a protein boost added (a whey protein additive at Jamba Juice adds 45 calories and ten grams of protein) or your smoothie is made with yogurt or milk, they have hardly any protein. Jamba Juice’s small (16 oz) “Ideal Meal Chunky Strawberry” has 570 calories, 17 grams of fat and 54 grams of sugar. A small (16 oz) healthy sounding “Berry Topper” has 480 calories, 9 grams of fat, and 55 grams of sugar.

What will you today? Post on Facebook and let us know!

Milkshake Or Strawberries? 650 calories or 50?

April 28, 2013 By Penny Klatell, PhD, RN Leave a Comment

Day #3 of The Lose Five Pounds in 5 Weeks Challenge: It’s springtime – and visions of milk shakes might be dancing in your head. A thick chocolate milkshake can have around 750 calories for a large (22 ounce) shake. A medium (22 ounce) Burger King strawberry shake has 630 calories with 15 grams of fat and 103 grams of sugar. Have a bowl of strawberries instead – one cup of sliced strawberries has 53 calories with no fat, 13 grams of carbs, 3 grams of fiber, and 1 gram of protein.

How are you doing? Have you decided to take action? Post your progress and you’re doing on Facebook and grab a buddy to do the challenge with you. There’s power in having an accountability partner — and you’ll both have fun by egging each other on.