Making Cuts

You can find ways to cut back those calories by cutting or limiting: the milk in your cereal ... the can of soda you drink daily ... the butter on your toast. Making little changes like these will really add up in the long run. Next pay attention to serving sizes. If your portion consisted of two servings, then cut it in half, and only eat half. Next, find foods you can do without altogether, reduce portions of, or switch for lower-calorie alternatives. It's easier than you think. Take it one meal at a time, one food, and one day at a time.

Burn it Off
Becoming more active will also help burn calories. An example is a 180-pound person who walks at a brisk 3 mph will burn just over 250 calories in 45 minutes. It is easier to exercise than just cut calories. Just being a little more active can do a whole lot as far as calorie reduction is concerned.

Good job Team. You came in did your best, burned some major calories. I could not ask for more. Have a great weekend! This is a yummy lunch or dinner, give it a try.

Shrimp and Asparagus Salad
Serves 4 (serving size is 1 3/4 cups)
If you cannot find white asparagus, you can use regular asparagus in this recipe.

cups (1 -inch) sliced asparagus (about 1/2 pound)
3/4 pound medium shrimp, peeled and deveined
1/2 teaspoon freshly ground black pepper, divided
teaspoon vegetable oil
cups torn spinach
1 (19-ounce) can cannellini beans, drained and rinsed
1/2 cup chopped Vidalia onion
1 garlic clove, minced
1/4 cup fat-free, low-sodium chicken broth
tablespoon chopped fresh parsley
tablespoons fresh lemon juice1 tablespoon cider vinegar


Steam asparagus, covered, 3 minutes. Drain and rinse with cold water.
Sprinkle shrimp with 1/8 teaspoon pepper. Heat oil in a medium nonstick skillet over medium-high heat. Add shrimp; sauté 4 minutes. Remove from pan; place in a large bowl. Add asparagus, spinach, and beans to shrimp; toss well.
Place onion and garlic in skillet on medium heat; cook 3 minutes or until soft, stirring frequently. Remove from heat; add remaining pepper, broth, and the re­maining ingredients. Drizzle the dressing over the salad; toss to coat. Serve im­mediately.

NUTRITION PER SERVING
CALORIES 205 FAT 2.8 g PROTEIN 21.5 g SODIUM 278 mg FIBER 5.5g CARBOHYDRATE 19.1 g