Hungry Girl by Lisa Lillien Read Free Book Online Page B

SANDWICH SHOCKER!
Think the average tuna sandwich is your best bet for a light lunch? Sorry, Charlie! Our fishy friend from the sea is often swimming in fat-filled mayo. A tuna salad sandwich can actually have more calories than a 12-ounce filet mignon. Eeeek!
     
     
     
Your Office = Your Gym?

No time to head out for a workout? Turn simple office staples (as in common items, not the pointy metal pieces used to secure documents!) into an at-work gym. Try doing a few of these fun fitness drills periodically throughout the day . . .

Cardio Quickies: Walk some stairs in your office building for 5 minutes (if there are no stairs, walk around the office at a quick pace). For a heart-pumping challenge, take stairs two at a time.

Chair Squats: While sitting, lift your butt off the seat and hover over your chair for 2 to 3 seconds. Stand up and then repeat.

Chair Dips: Make sure your chair is stable. Place your hands on the chair, next to your hips. Walk your feet out and move your hips in front of your chair, and bend your elbows, lowering your body until your elbows are at a 90-degree angle. Return to starting position and repeat.

Ab Recliners: Again, be sure your chair is stable. Sit on the edge of your chair, arms extended in front. Keeping your back straight, contract your abs and slowly lower your torso toward the back of your chair. Hold for 2 to 3 seconds, and then slowly return to starting position. Repeat.
     
     
Core Curls: Cross your arms over your chest and sit up straight. Contract your abs and curl your shoulders toward your hips, pulling abs in. Hold for 2 seconds, return to start and repeat.
     
crab-ulous smothered burrito

     
PER SERVING (1 burrito): 300 calories, 4.5g fat, 1,472mg sodium, 47g carbs, 13.5g fiber, 4g sugars, 25g protein
     
Ingredients
    1 medium low-fat flour tortilla (about 110 calories with at least 6g fiber)
    2 ounces drained white crabmeat
    1 cup broccoli florets
    ¼ cup canned black beans
    ¼ cup green enchilada sauce
    2 tablespoons fat-free cream cheese
    2 tablespoons fat-free sour cream
    ¼ teaspoon lemon pepper seasoning
    ½ teaspoon parsley
    Optional topping: additional fat-free sour cream

Directions
    Preheat oven to 375 degrees.

    Place broccoli in a microwave-safe bowl with 1 tablespoon of water. Cover and microwave for 3 minutes. Drain any remaining water and set aside.

    Microwave tortilla until slightly warm.

    Combine crabmeat, cream cheese, sour cream, parsley, and lemon pepper seasoning. Place crab mixture in the center of the tortilla. Top with broccoli and black beans.

    Roll tortilla up tightly and place seam-side down on a baking dish sprayed lightly with nonstick spray.

    Place dish in the oven and cook for 10 minutes or until insides are thoroughly heated and tortilla is slightly toasty. Meanwhile, warm the enchilada sauce in the microwave for 8 to 10 seconds.

    Remove burrito and cover with sauce. Top with fat-free sour cream, if desired.

    MAKES 1 SERVING

     
HG Tip:
Save around 300mg of sodium by skipping the sauce and enjoying your burrito NAKED (the burrito—you can actually wear clothes).
     
    CHEW ON THIS:
     
If you spend 5 minutes out of every hour of your workday running in place, climbing stairs, or doing squats, lunges, and arm raises, by the end of the day you'll have worked out for 40 minutes!
     
too-good turkey club wrap

     
PER SERVING (1 wrap): 275 calories, 4g fat, 1,035mg sodium, 29g carbs, 9.5g fiber, 6g sugars, 35g protein
     
Ingredients
    1 medium low-fat flour tortilla (about 110 calories with at least 6g fiber)
    2 ounces cooked skinless lean turkey breast, chopped
    2 slices (about 1 ounce) extra-lean turkey bacon
    1 slice fat-free American cheese
    2 leaves romaine lettuce
    2 tablespoons diced tomatoes
    5 cucumber slices
    1 tablespoon fat-free mayonnaise
Directions
    Over medium heat, cook bacon strips in a pan sprayed with nonstick spray until crispy (about 5 minutes). Once cool enough to handle, chop bacon into small pieces.

    Combine