How to Easily
Lose One
Pound a Week
It only takes a reduction of
500 calories a day to allow
you to lose one pound
a week. You can easily
achieve this goal with some
simple food substitutions.
If you are motivated, you can
also add some exercise to your
week to make it even easier to lose
the weight. Here are some ideas
that you can use to cut those daily
calories:
Instead of a fast food lunch, which
can range from 600 to 1500
calories, opt for any number of
frozen entrees that have under
300 calories. Great ones to try are
Weight Watchers Smart Ones and
the South Beach Diet line.
When having pasta, rice, or potatoes
as part of your meal, cut the amount
of these carbohydrates in half and
substitute some sautéed vegetables.
Add broccoli to your pasta, some
onions and red peppers to your rice,
and have a smaller serving of those
mashed potatoes while adding a
tossed salad. You can save 300 to
400 calories in one meal.
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Instead of high calorie desserts like
ice cream or brownies, choose lowfat yogurt or diet sparkling flavored
water to satisfy your sweet tooth.
Many ice creams now come in
sugar-free varieties as well. You will
save another 300 calories this way.
The Good Life
To dress up your sandwich, choose
lower calorie condiments instead
of high calorie mayonnaise or
dressings. Light mayo has only 50
calories per tablespoon. Even lower
calorie choices include spicy brown
mustard at 5 calories per teaspoon,
Tabasco sauce at 0 calories,
and relish at only 5 calories per
teaspoon.
If you want to walk away the
pounds, use these guidelines: A
moderate pace of 3-4 miles per
hour for one hour will burn 200300 calories.
Assistance for Seniors
If you are a senior citizen, or have
an elderly loved one, take a moment
to review whether you are getting
all of the benefits to which you are
entitled. Over five million elderly
Americans are not taking advantage
of benefits provided by state and
federal government programs. These
benefits range from health care
coverage to supplemental income to
help paying utility bills.
Check out benefitscheckup.org. This
website, sponsored by the National
Council on the Aging, offers a way
for seniors, their families and their
caregivers to access information
on over 2,000 federal, state, and
private programs. All states are
covered and the information is easily
accessed over the Internet. You’ll
find information on prescription
drugs, nutrition, energy assistance,
health care, Social Security, housing,
“This testimonial is my very own. I
personally had a major flood in my
own home. I had to tear apart my
house. I really learned how good
my employees and contractors are.
Most of the contractors never even
knew this was my own home as
they have never been. They treated
me as I were an everyday client
unsuspecting of the scrutiny I put
them through.”
– Gary Mizrachi, Owner A Cleaner
Carpet Cleaner
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THE LOND
AWAITE NG
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SCHEDU
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