Plan de Perdida de Peso: Menu de Referencia

Comiste mucho el fin de semana o simplemente quisieras rebajar unas libras? 


A continuacion una guia de alimentacion balanceada y nutritiva para usar de referencia si buscas bajar de peso. Son 6 comidas pequenas, una cada 3horas aproximadamente. 

Desayuno: 
1 tostada integral con 2cdas colmadas de queso cottage o 1cda de mantequilla de mani baja en sodio. 1 taza de cafe o te, sin cafeina. 

Merienda: 
1 fruta o yogurt non fat

Almuerzo: 
1 encuentro a la plancha, 1/2 tz de pure de papas (con leche descremada) y 1 tz de vegetales

Merienda: 
1 fruta o 2oz de almendras plain

Cena: 
5oz de filete de pescado (del tamano de la palma de la mano aprox) y 1-1 1/2 tz de ensalada


*Este menu es de aproximadamente 1200-1300 calorias. Dependiendo de tu peso actual, puede que necesites mas calorias. 


En paginas como www.calorieneedscalculator.com puedes determinar cuantas calorias quemas actualmente al dia. Para bajar de peso, es necesario consumir entre 500 y 1,000 calorias menos de las calorias quemadas diariamente. 


Ademas, es ideal quemar unas 500 calorias adicionales al dia, por lo cual debes incorporar una rutina diaria de ejercicios a tu plan de perdida de peso. Suerte y exito! 

Empezando bien la semana con...

1 minuto salto de soga
1 minuto squat/bicep con mancuernas de 8lbs
1 minuto aductores con bola 
1 minuto burpees
1 minuto cruzados con mancuernas de 5lbs
1 minuto abdominales
Todo esto sin descansar entre ejercicios. Luego 1 min descanso y 2 rondas mas con 1 min de descanso entre cada una. Excelente! 


TOTAL: 20 minutos 
*Complementa con 30-60 minutos de cardio (caminar, bici, eliptical, etc)

The Reverse Woodchop

Both the chop and reverse woodchop are great for working your obliques, legs and butt. Try the reverse chop for an extra challenge this week!! 
*Photo courtesy of Womens Health Magazine

Healthy Father's Day Brunch Menu

Father's day is just 2 days away! Surprise your dad (and the entire family) with this yummy menu without feeling guilty about the calories!!

• Stuffed Eggs
• Whole Wheat French Toasts
• Mushroom Quesadillas
• Mango Smoothie

Stuffed Eggs

Just cook your hard boiled eggs, cut in half and remove the yolks. Mix yolks with a little bit of fat free mayonaise (about 1/4 tsp per egg), some dijon mustard, and chopped chives. Pour back into eggs and sprinkle a little paprika over them for a fancy touch.

Whole Wheat French Toasts

Mix 1 egg, 1/4 cup skim milk, a couple of drops of vanilla extract and some cinnamon in a shallow plate. Place whole wheat bread in mixture for about 1 minute per side, and cook at medium heat in a skillet with cooking spray or a little bit of light butter. Sprinkle a few chopped pecans over the toasts before serving, and drizzle with a little honey or maple syrup.

Mushroom Quesadillas (my husband's favorite)

Sautee some onions and chopped mushrooms (natural, not canned) in a pan with a little bit of olive oil. Add a pinch of salt and oregano and set aside. Place one slice of fat free mozzarella cheese over a whole wheat tortilla (if using wrap tortillas then place another slice of cheese - enough to cover about half of the tortilla). Add the sauteed onions and mushrooms, fold and heat in a skillet until golden. 

Mango Smoothie

Pour one plain lowfat yogurt in your blender together with half a glass of ice, a chopped mango, a dollop of honey and about 1/4 cup skimmed milk, blend and serve! 
Try it with other fruits as well! (i.e. strawberries, mixed berries, banana)

The amazing Squat Push Press

If you want to shape your body perfect you must add this exercise to your workouts! If properly performed, this amazing exercise will shape your legs, butt, hips, core (*specially those love handles*) AND arms, all in one move!

Here's how to do it right:

• Stand with feet shoulder-width apart, holding a medicine ball in front of your chest with elbows bent next to body.
• Squat down, keeping weight over heels and ball in front of chest. Make sure to keep your weight backwards so that you don't overwork your knees
• Stand up explosively, extending arms over head; keep elbows close to ears.

Do 12-15 reps and 3-5 rounds for maximum results.

*Image courtesy of Fitness Magazine

15-min Weekend Workout

Happy Friday! Try this 5 minute circuit this weekend and let us know how it goes! 

1 min. squats (as many as you can do in a minute; push yourself!)
1 min. pushups
1 min. step-ups
1 min. dips
1 min. crunches

Do 3 rounds with no rest between exercises for a total of 15 intense minutes!

*You can find instructions for these exercises at womenshealthmag.com/fitness

Strawberry Smoothie / Smoothie de Fresa

Easy, healthy and tasty breakfast on the go!!
Just pour one plain lowfat yogurt in your blender together with half a glass of ice, 5 strawberries, a dollop of honey and about 1/4 cup skimmed milk, blend and serve! 
Try it with other fruits as well! (i.e. mango, mixed berries, banana)


Un desayuno para llevar, facil y delicioso!
Solo combina un yogurt natural low fat, medio vaso de hielo, 5 fresas, una cucharada de miel y 1/4 taza de leche descremada en la licuadora y listo!
Prueba tambien con otras frutas! (como mango, moras o banana)