Ramadan may be a chance for you to indulge in your favorite foods. That’s the least you’ll deserve after a day of fasting, right? On the other hand, it can also be the perfect opportunity for the new healthy beginning your body has been craving. If you want to lose weight this Ramadan, you simply have to follow these six must-dos!

Hydrate, hydrate, hydrate

Although it may seem like mission impossible with the long fasting hours this year, hydration is key to weight loss this Ramadan. Drinking enough fluids will not only keep you from becoming dehydrated while you fast, but it will also control your sugar cravings after you break your fast. How much should you aim for? A good two liters or eight glasses of fluids a day will suffice, and it can be broken down like this:

• Two glasses at iftar (the breaking of the fast)

• Four glasses in between iftar and suhur (the meal before the fast) – not more than one glass per hour

• Two glasses at suhur

Keep in mind that caffeinated drinks such as coffee or black tea do not count and it would be best to avoid these diuretic drinks all together. Instead, herbal teas make a great alternative to water and may aid your digestion.

Have a light, balanced iftar

In Ramadan, your metabolism slows down and your energy needs decrease as a result. The iftar meal isn’t supposed to make up those hours you spent without food. Forget that you haven’t eaten all day and imagine you have sat down for your dinner meal and eat accordingly.

Break your fast with dates as they are a quick source of the sugar your body needs after a fast. You don’t need to have more than one date as dates are quite high in sugar. Then, go for a small portion of soup, such as a vegetable or lentil soup, and avoid cream based soups. Follow it with a mixed vegetable salad and limit the amount of olive oil in the dressing to 1-2 teaspoons. Skip all other appetizers including the carbohydrate rich ones.

When you are done with your appetizers, it is important to take a break. You don’t want to overwhelm your digestive system. Complete your prayers, take a five minute walk, or hold a conversation. When you’re ready to resume your meal, choose only one main dish, choose wisely and avoid fried dishes, make sure it is balanced in carbs and protein, and most importantly control your portions.

Don’t skip Suhur

It’s true that your “eating hours” are quite limited this year, but this doesn’t give you an excuse to forgo your suhur meal, the pre-dawn breakfast before the fast. Skipping your suhur will get you hungrier the next day and you will end up overeating for iftar.

Limit salt during Suhur

When choosing your suhur however, make sure it is limited in salt to avoid getting thirsty the next day. It should also be composed of complex carbs such as whole grain bread, instead of white refined bread, and it should contain a good source of protein such as labneh, cheese or eggs. This combination will ensure you have a stable level of glucose in your blood so you don’t get hungry the next day

Stay active

Fasting is not an excuse for us to sleep all day or be lazy. In Ramadan, you should maintain your usual daily activity level to a certain extent, but do avoid the sun and heat at its peak.

Remember that you’ll be burning more fat than ever on an empty stomach. After you break your fast, aim for 30 min of vigorous exercise a day that you can do from home such as burpees, lunges, sit-ups and squats. Ask your trainer for a personalized home plan that is suitable for you.

Skip processed sugar

It seems the number one cause of weight gain in Ramadan is not the food you eat for iftar. You guessed it, it’s the sugar you consume from Ramadan beverages and sweets.

This Ramadan, challenge yourself to only eat naturally occurring sugar such as fruits, dried fruits, molasses and honey. This will be life changing and oh so effective in ensuring a nice surprise the next time you stand on the scale.

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Contact Us: Click here to send us your details or fill in the form below.

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INLINE SKATING TO STAY IN SHAPE

You can stay in shape just by Inline Skating three times a week for 2-hour sessions.  At the Forum, you can accomplish this in the climate-controlled comfort of our indoor rink.
If you are over thirty-five, you should consult with your doctor to see just how much Inline Skating he/she recommends for your age group.
If you are over sixty-five, it is recommended that you have a physical checkup first. Your doctor can advise you on the right amount of exercise for you.

INLINE SKATING FOR WEIGHT CONTROL

Regular Inline Skating not only burns about 6 calories a minute, or 360 calories an hour, but also turns fat into muscle – a double benefit.  For best result, it is recommended that you skating on a regular basis.  That’s easy to do in our climate controlled facility.  Remember that the faster you skate, the more calories you’ll burn.

A few tips on eating and skating:

• It’s a good idea not to eat too much just before skating.  It’s better to eat afterwards.
• eating fattening foods will just replace the calories you’ve just burned off
• Remember that it’s a gradual process.  Check your progress after you’ve been skating for about a month.  A gradual improvement will be longer lasting.

Benefits of Inline Skating to Get in Shape

• turn flab into muscle
• easier to breath
• be able to think more clearly
• have a more positive outlook on life.
• be more physically fit (see the table above)

All the classes are an hour long and if you like the first class you can subscribe to the complete package.
You can call us 971565830067 or WhatsApp at 971565830067 to set up an introduction/register class and start ASAP.

Contact us If you need special quotes
Kids Discounts & Family Discounts (By Quote)
Crash Courses
Home Visits
Groups of 6 +
Re-Up For More Classes?
Bonus Classes Offered On an Individual Basis

INTERMEDIATE SKATING CLASSES
TRAINER.AE Intermediate Skating Class is an 8-week course.

Things that will be covered are: Backwards Skating? Transitions? Backward to Forwards? Crossovers etc

BUILDS AEROBIC EXERCISE BENEFITS
Inline skating increases your heart rate and gets your lungs working, both components in aerobic exercise. You can increase these aerobic benefits by skating on an incline, skating more vigorously, or practicing interval skating. Aerobic exercise improves the cardiovascular system, reducing the risk of heart disease, stroke, and high blood pressure.
BUILDS ANAEROBIC EXERCISE BENEFITS
Inline skating provides anaerobic benefits, such as muscle strengthening and toning. Lower body muscles, core muscles, and even the upper body muscles receive an effective workout while inline skating. From long leg strides, maintaining posture, and swinging the arms, the entire body will see the muscular benefits.

IMPROVES DYNAMIC BALANCE, COORDINATION, & AGILITY
Inline skating is about dynamic balance, or balance while your body is in motion. By starting with the basic inline skating skills then learning to do more advanced moves on your skates, such as skating backward, crossover turns, inline hockey, aggressive skating, and even yoga, you can challenge your balance, coordination, and agility.

INCREASES CORE STRENGTH
Postural, abdominal, and back extensor muscles, get a great workout while inline skating. With each push and glide motion, the core is activated to support the whole body providing stability allowing for dynamic balance. A strong core contributes to the effortless look a practiced skater demonstrates.

WEIGHT LOSS AND MAINTENANCE
Inline skating at 10mph on a regular basis not only burns about 6 calories a minute, or 360 calories an hour but also turns fat into muscle – a double benefit. Also, the faster you skate, the more calories you’ll burn per minute.

LOW IMPACT EXERCISE
While skating has the bone density-enhancing benefits of being a weight-bearing activity, the smooth push and glide motion has minimal impact on the joints.

INCREASES SELF-CONFIDENCE
Probably the greatest fitness benefit of all is that inline skating is fun and gives you a sense of accomplishment as you tackle new fitness challenges. There are so many great inline skate events around the country in which to participate; from races to tours to local skate nights to so much more. Get out there and have fun getting and staying fit!

All the classes are an hour long and if you like the first class you can subscribe to the complete package.
You can call us 971565830067 or WhatsApp at 971565830067 to set up an introduction/register class and start ASAP.

Contact us If you need special quotes
Kids Discounts & Family Discounts (By Quote)
Crash Courses
Home Visits
Groups of 6 +
Re-Up For More Classes?
Bonus Classes Offered On an Individual Basis

INTERMEDIATE SKATING CLASSES
TRAINER.AE Intermediate Skating Class is an 8-week course.

Things that will be covered are: Backwards Skating? Transitions? Backward to Forwards? Crossovers etc

Perhaps the famous names for the chess world, Tigran Petrosyan and Levon Aronian have more in common than only chess, they both are Armenians, a country where all six-years-old children learn chess in schools thus becoming the first country to do so.

As a parent, many of you think about your child’s future, how you can help him/her to go in the right way. The most important thing in your parental mission is to try to find out what will be the best for your kids.

Dear Mom/Dad if you don’t know what to choose for your child, read usefulness of chess for kids, and who knows, maybe Woochess will have one more student today.

Chess is a fair game, it’s your kid, the board, and the other kid, no physical contact, only the battle of minds. The King of Board Games has much more to surprise us than we ever thought.

Still, think chess for kids is too hard? Check out these surprising facts and benefits of playing chess and then consider your next move.

1. Chess helps prevent Alzheimer’s

While playing chess, the most active part of our body is the brain. As the brain works like a muscle, it needs regular exercises for being healthy and avoid injuries. In fact, a medical study showed that playing chess decreases the risk of dementia, as well as prevents its symptoms because playing chess develops brain functioning.

Which, in its turn, also reduces the risk of having Alzheimer’s disease, anxiety, and depression.  A recent study of The New England Journal of Medicine showed that people over 75 who are involved in mind exercising activities like chess are less likely to develop dementia than their non-board-game-playing peers.

2. It grows dendrites

Imagine antenna that picks up signals from other places, the more antennas you have the more signals you will pick, the bigger you will become.

Actually, it was about the dendrites of the brain that are tree-like branches that conduct signals from other neural cells into the neurons they are attached to. So learning chess, at a young age, causes those dendrites to grow, without stopping. As the learning chess is continuous activity causing the growth of many dendrites.

3. Chess raises your kids IQ

Smart people play chess.

Chess is, definitely, the game which will raise your kid’s IQ and it’s not a surprise. A study showed that 4000 Venezuelan students both boys and girls showed IQ scores after 4 months of chess instruction.

So moving the pieces, is not an ordinary activity, it is the result of raising intelligence. And if you want your kid to shine with their high IQ score, the chess world waits for your child.

4. It increases kid’s problem-solving skills

In our quickly developing world, every day we face numerous problems and obstacles in every step of our life. Some of the problems are being solved some of them not because of the lack of problem-solving skills.

As a parent one necessary thing that you must do is prepare your kid for those problems, teach them how to solve them and move forward. And, earlier you start, earlier you will have an independent, self-confident child. Chess is a brilliant example of developing those skills. Let your child be confident, problem-solver through playing chess.

5. Chess improves spatial skills

This ability is important in chess calculation due to which players calculate variations 10 moves deep, visualizing the changes, picturing a position some moves down the line, analyzing it extensively.

Recent research about “predominance of men in chess” showed that man’s spatial abilities are more developed than those in woman’s, that is men are good at visualizing objects in space, picturing a position, and to mentally manipulate the images. Which is the important ability in chess calculation and thinking because playing chess requires to solve complex problems with their sub-problems, so this all is possible only when the kid has high IQ?

6. It improves the memory of your child

It is a common fact that playing chess improves the memory and it’s definitely, true.

Because while playing chess you should remember your opponents move, remember which positions can help him/her in that situation.  Just remembering, most of the openings, and all that the tips and tricks are enough to improve your kid’s memory.

7. It exercises both sides of the brain

A German study showed that when chess experts were given chess position and geometric shapes to identify, researchers expected to find the players’ left brain being more active, but the surprising thing happened when they saw that the right hemisphere of the brain was equally active as the left one.

Consequently, when experts play chess they use both sides of the brain. So, dear parent, when your kid learns the rules and technique also during playing chess, exercises and develops both sides of the brain.

8. It increases the creativity of your kid

Probably, one of the most important organs in our body is the brain. Approximately 3 pounds with 100 billion neurons and 100 trillion connections, is the manager of our body. As you know, both hemispheres of our brain are much alike but there is a big difference in how they work and process information. Our left-side is responsible for analytical and methodical thinking, while right-side is responsible for creative or artistic thinking.

A study passed another research among students from grades 7 to 9 doing other activities, play chess, use computers once a week for 32 weeks to measure the most growth in creative thinking. The students were divided into two groups, but the chess group after 32 weeks scored higher in creativity activities with originality being their biggest area of gain.

9. It improves the concentration of your child.

While playing chess, concentration is one of the most requirement of the game. It is impossible to play chess and think about something different.

During the game, the opponent won’t tell your kid which piece he moved, so your child should be focused on the game, paying attention to every single detail and piece. In the result, playing chess will help you to develop your kid’s concentration, not only in chess but also in different life situation.

10. Chess teaches planning and foresight

If you remember yourself when you were a teenager, maybe you will regret some things that you have done without thinking about the consequences. You know what is the characteristic feature of all chess players, they plan and predict all the time, no matter where they are.

While playing chess, planning is also important, which becomes part of the personality and makes the person always follow those rules. So if you want to have a teenager with planning skills, act now.

The most important thing is the skills that are being taught through this game go far from the board, and prepare the person for life difficulties, and problems, teach them how to solve those obstacles in a creative way. In the result teaching your children how to play chess, can be one of the greatest things that you will do for them.

Let’s chess together, maybe your kid will conquer the chess world and will become the next Fischer, you never know till you try.

WhatsApp number: +971565830067 (Just send us code c36 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.

You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
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Grandmaster and world chess champion Bobby Fischer is famously quoted as saying, “Chess is life.”But can this two-player game, consisting of a square checkered board and playing pieces that are moved in different ways depending on their royal or military designation, benefit your mental and physical health?

Absolutely! Check out these seven surprising health benefits of playing chess and then consider your next move.

1. Grows dendrites:

Dendrites conduct signals from the neuron cells in your brain to the neuron they happen to be attached to. Learning and playing a game like chess actually stimulates the growth of dendrites, which in turn increases the speed and improves the quality of neural communication throughout your brain. Increased processing power improves the performance of your body’s computer, the brain

2. Exercises both sides of the brain:

To get the most benefit from a physical workout, you need to exercise both the left and right sides of your body. Studies show that in order to play chess well, a player must develop and utilize his or her brain’s left hemisphere, which deals with object recognition, as well as the right hemisphere, which deals with pattern recognition. Over time, thanks to the rules and technique involved in the game, playing chess will effectively exercise and develop not one but both sides of your brain.

3. Prevents Alzheimer’s disease:

A medical study involving 488 seniors by the Albert Einstein College of Medicine shows that playing chess, which stimulates brain function, measurably decreases the risk of dementia and combats its symptoms. Instead of letting the brain deteriorate, keeping the brain functioning at a normal rate, especially with a mind exercising activity like chess, will reduce your risk for Alzheimer’s disease as well as depression and anxiety.

4. Helps treat schizophrenia:

Doctors at the Center for Cognitive Neuroscience in Bron, France, found that schizophrenic patients who were directed to play chess on a daily basis showed improvement in their condition when compared to patients who did not play. The chess-playing patients exhibited increased attention, planning, and reasoning abilities and interestingly, elected to continue playing chess as part of their daily routine, even after the study had concluded

5. Improves children’s thinking and problem-solving skills:

A child who is introduced to chess at a young age is likely to do better in school for years to come. Research shows that playing chess improves a child’s thinking, problem-solving, reading, and math scores. Educators and chess experts generally agree the second grade is the ideal time to introduce children to chess, although some as young as four or five may be ready to learn and play.

6. Builds self-confidence:

With role models that include the young Norwegian grandmaster Mangus Carlsen as well as hip-hop producer RZA, the game of chess only seems to get cooler with every generation. But no matter what your age, playing chess will build up your self-esteem. When you play, you’re on your own, and if you lose, you have to take stock and analyze just where you went wrong. Playing and analyzing why you lost or won a game increases the level of mental strength and self-confidence that you bring to the world beyond the chessboard.

7. Helps with rehabilitation and therapy:

Chess can be used to help rehabilitate patients recovering from a stroke or a physically debilitating accident and as a form of therapy for those with autism or other developmental disabilities. Moving chess pieces across the board can help develop and fine-tune a patient’s motor skills, while the mental effort required to play the game can improve cognitive and communication skills. Playing can also stimulate deep concentration and calm, helping to center and relax patients who are experiencing different degrees of anxiety.

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Contact Us: Click here to send us your details or fill in the form below.

You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
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Badminton coaching is available in Dubai for all levels.  Badminton lessons in Dubai are for individuals or for two players and can be arranged in the evenings and weekends.

The badminton coaching services I offer include:

One to one lessons – for complete beginners or intermediate club players

Children’s badminton lessons – After school and during the school holiday’s

Group sessions- for beginners also

When a child grows up and becomes more active, most parents have a desire to bring regular exercise into his life, because we all know that physical activity creates optimal conditions for the growth and development of a young body.

It is a difficult choice for parents to decide what is the best sport for kids. Which game is most suitable for their children?

In this article, we will talk about everything that parents need to know about badminton for kids starting from benefits of badminton for children, the suitable age to start badminton, how to choose a proper badminton academy and what is the best badminton racket for children.

If your child is already 7 years old and he is interested in that kind of active physical games, badminton will be an excellent choice!

On the one hand, badminton for kids is dynamic and makes the child move, and on the other hand, it is not traumatic.

So Let’s examine in detail why badminton is the best sport for kids and why more and more parents send their children to play badminton.

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You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman, AL ain, UAQ and RAK.

Pilates is more than just a workout. Any person who’s been doing it for at least a couple of months knows that Pilates doesn’t only sculpt your body but it also clears your mind and gives you energy and inner serenity. But what is so special about Pilates?

Trainer.ae provides certified, professional, friendly and more than 10 years of experienced trainers at your home.

People come to a Pilates class to get a flat tummy, ease joint pains and discomforts, rehabilitate after a surgery or improve their athletic performance. And Pilates can do all of that!

The modern world is full of distractions, stresses, and chaos. Each one of us is looking for a personal state of peace and tranquility that would help us make sense of everything that is going on in our lives. When searching for that inner balance we usually consider popular self-improvement techniques like meditation, simplifying, affirmations, etc. but we rarely consider any form of exercise as a viable tool to help us balance our lives.

So here are the amazing health benefits of pilates

Pilates Is Whole-Body Fitness

Unlike some forms of exercise, Pilates does not over-develop some parts of the body and neglect others. While Pilates training focuses on core strength, it trains the body as an integrated whole.

Pilates workouts promote strength and balanced muscle development as well as flexibility and increased the range of motion for the joints.

Attention to the core support and full-body fitness, including the breath and the mind, provide a level of integrative fitness that is hard to find elsewhere. It is also the reason that Pilates is so popular in rehab scenarios, as well as with athletes who find that Pilates is a great foundation for any kind of movement they do. ​

Pilates Creates Strength Without Bulk

Long, lean muscles are the name of the game here. In Pilates, you are not looking to build muscles for show. You are building toned muscles that work perfectly within the context of the body as a whole, and the functional fitness needs of a person as they move through life.

One of the ways that Pilates creates long, strong muscles is by taking advantage of a type of muscle contraction called an eccentric contraction.

Pilates Increases Flexibility

In Pilates, we work toward a safe increase in length and stretch of the muscles and range of motion within the joints. You won’t find quite as much “pretzel logic” in Pilates as you might in yoga, but a body that can stretch and bend to meet the flow of life is a very realistic goal.​

Pilates Develops Core Strength

The core muscles of the body are the deep muscles of the back, abdomen, and pelvic floor. These are the muscles we rely on to support a strong, supple back, good posture, and efficient movement patterns. When the core is strong, the frame of the body is supported. This means the neck and shoulders can relax, and the rest of the muscles and joints are freed to do their jobs, not more.

A nice side benefit is that the core training promotes the flat abs that we all covet.

Pilates Improves Posture

Good posture is a reflection of good alignment supported by a strong core. It is a position from which one can move freely. Starting with Pilates movement fundamentals and moving through mat and equipment exercises, Pilates trains the body to express itself with strength and harmony. You can see this in the beautiful posture of those who practice Pilates. It’s a reason why people do Pilates for back pain.

For booking a session

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Yoga has become quite mainstream for adults in recent years, but have we ever considered sharing the practice with our children? Yoga can benefit kids significantly, and in some ways, possibly even more so than it nourishes adults. Here are just some of these benefits:

1. Yoga is non-competitive.

In today’s world, we hear so much about being the best and achieving the most. Yoga teaches kids that their bodies are different; different bodies do different things and all of them are okay. There is no one better or worse at yoga than anyone else; we are all just exploring our bodies and learning from them in our own way. Yoga is truly for every body.

2. Yoga teaches self-acceptance.

In the same way that it provides children an opportunity to learn something that is non-competitive, it also teaches kids to accept and cherish themselves as they are. Again, with society sending so many messages of inadequacy, yoga teaches kids to love themselves.

Learned young, this incredibly valuable lesson arms kids with the tools to fight off the increasing feelings of self-doubt that come during the teen years and beyond.

3. Namaste: The light in me sees the light in you.

Yoga teaches acceptance and tolerance of others. In practicing yoga, kids learn early in life that all living beings are to be cherished and respected as they are, thus helping to create more peaceful local communities and a more peaceful world in our future.

4. Yoga encourages healthy habits.

Any exercise program begun in childhood helps kids to remain physically active and healthy as a lifestyle. However, yoga takes that further by teaching not only the healthy habits mentioned above, but also a healthy approach to eating and the ability to calm oneself and focus the mind.

5. Focus. Focus. Focus.

We live in a world of distractions. More and more these days, kids seem unable to focus on anything for any decent length of time. Yoga can help with that. It teaches kids to be present, and to concentrate and focus on their breathing.

They learn how the breath can help them throughout the day, in any situation. They learn to focus on the pose by learning correct body alignment, and in so doing, learn to focus on their bodies and how they function—guiding each limb or part of the body through the nuances of the pose.

6. Yoga teaches calming techniques.

Young kids deal with frustration most typically by crying and throwing tantrums. When they learn proper, healthy breathing techniques and tools to focus the mind, they begin to learn how to apply those tools in their everyday lives and to react appropriately to any situation.

I know as an adult, I see improvements in this area in myself. Just imagine if I head learned more of these techniques as a child!

7. Children learn self-awareness through yoga.

Again, in guiding their bodies through the poses, children learn more about their bodies and what they are capable of. They learn more about their minds, and how they can affect not only their own attitudes and approaches to life, but also the attitudes of others.

They learn that they can achieve this through their own thoughts and how they choose to react to any given situation. This awareness of the body, mind and spirit, and of what can be achieved when all three work together, helps children develop into more confident, kind, responsible adults.

8. Yoga supports positive mental health in children.

All of the above benefits tie together. When children learn to accept and love themselves for who they are, to see the good in others, to focus and calm their minds, and to be aware of their innate capabilities, they learn tools for resilience.

They are more likely to be positive and optimistic about life and their abilities, and will hopefully be less likely to succumb to anxiety, depression and other mental health issues that are so prevalent today.

Maybe most importantly, yoga teaches children that relaxation is not only allowed; it is encouraged. Relaxing is not easy and learning to relax takes practice. Yoga provides space for the mind to slow down and settle.

Children are always told that they need to be engaged and productive. Their little minds are leaping from one activity to another all day long, often right up until they crash at bedtime. Yoga teaches kids that it doesn’t have to always be like that.

If children can learn how to relax and be still, they will be able to handle better the stressors and pressures that will begin to hit them as they get older.

Children are actually natural yogis. Their innate trust in others, combined with their lack of inhibitions, allows them to receive the teachings of yoga and grow from them in inspiring ways. Adults have a lot to learn from the way children receive yoga! If we can lead them there, they will not only benefit, but they will enjoy it immensely.

WhatsApp number: +971565830067 (Just send us code 14243 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.

You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
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BREAKFAST

LUNCH

400 CALORIES PER SERVING

15. Veggie Jack burger: Veggie burger + 1-oz slice Monterey Jack cheese + 1 Tbsp barbecue sauce + lettuce and tomato + whole-wheat hamburger bun; 1 cup watermelon cubes

16. Turkey-bacon-avocado pita: 2 oz deli turkey + 2 pieces of thinly sliced avocado + 1 slice bacon + 1 Tbsp honey mustard + lettuce and tomato + 6″ whole-wheat pita; 1 nectarine

17. Blue cheese chicken pita: ½ cup shredded skinless rotisserie chicken breast + ½ cup shredded romaine lettuce + ¼ cup sliced celery + ½ cup shredded carrots + 1 Tbsp light blue cheese dressing + 6″ whole-wheat pita; 1 peach

18. Turkey Swiss burger: 4 oz lean ground turkey patty + 1 thin slice Swiss cheese + 1 Tbsp barbecue sauce + lettuce, tomato and onion slices + whole-wheat hamburger bun; 1 cup cantaloupe cubes

19. Black bean-tomato soup: 1½ cups chilled tomato soup or low-sodium vegetable juice + 2 tsp red wine vinegar + ½ cup black beans + ½ cup corn niblets + ½ yellow bell pepper + 1 tomato + 2 Tbsp red onion; 15 all-natural tortilla chips

20. Grilled shrimp Caesar: 3 cups romaine lettuce + 10 large grilled shrimp + 2 Tbsp Caesar dressing + 1 Tbsp grated Parmesan; 12 whole-wheat pita chips

21. Pasta salad: 2 oz* whole-wheat penne pasta, cooked, then cooled and refrigerated + 5 halved cherry tomatoes + 1 oz part-skim mozzarella, diced + ¼ diced yellow pepper + 2 Tbsp Italian vinaigrette dressing + 2 fresh basil leaves, roughly chopped

22. Chicken Cheddar sandwich: 3 oz grilled chicken + 1-oz slice reduced-fat Cheddar + lettuce and tomato + 1 Tbsp light mayo + whole-wheat sandwich thin; ¾ cup grapes

23. Takeout! 1 slice cheese pizza; 2 cups tossed salad + 1 Tbsp balsamic vinaigrette

24. Mediterranean tuna wrap: 3 oz water-packed tuna + 3 chopped Kalamata olives + 1 tsp capers + 2 Tbsp chopped onion + 1 tsp olive oil + 1 tsp red wine vinegar + 8″ whole-wheat tortilla; 1 apple

25. Couscous with chickpeas: ⅓ cup* whole-wheat couscous, cooked + ¾ cup chickpeas + ½ cup diced tomato + ½ cup diced cucumber + 1 Tbsp chopped fresh basil + 2 Tbsp crumbled feta

26. Cheese quesadilla: two 8″ whole-wheat tortillas + ¼ cup reduced-fat shredded Cheddar, cooked in nonfat cooking spray; ¼ cup salsa; 2 Tbsp nonfat plain Greek yogurt; 5 grape tomatoes

27. Roast beef horseradish sandwich: 2 slices rye bread + 2 oz lean roast beef + 1 Tbsp reduced-fat canola mayo mixed with ¼ tsp horseradish + lettuce and tomato; ½ cup coleslaw

28. Asian spinach salad: 3 cups baby spinach + ½ cup skinless rotisserie chicken breast + ½ chopped apple + ¼ cup shelled edamame + ½ cup grated carrots + 2 Tbsp Asian vinaigrette

DINNER

500 CALORIES PER SERVING

29. 4 oz lean sirloin steak; ½ baked potato with 2 Tbsp nonfat plain Greek yogurt; 2 cups mushrooms sautéed in 2 tsp olive oil

30. Lemon pasta with salmon and asparagus: 2 oz grilled salmon + 2 oz whole-wheat penne, cooked and tossed with + 1 Tbsp olive oil + 2 Tbsp lemon juice + 1 clove garlic, sliced + 1 cup chopped asparagus + 1 Tbsp fresh basil

31. Mexican burrito bowl: ⅓ cup* brown rice, cooked + ½ cup pinto beans + ½ cup grilled vegetables cooked with 2 spritzes of olive oil cooking spray + ½ cup shredded lettuce + ¼ cup corn salsa + ¼ cup guacamole

32. Takeout! 3 oz ginger chicken with broccoli + 6 oz brown rice

33. Italian tilapia: 6 oz tilapia baked with 1 cup canned diced tomatoes + 4 chopped green olives + 1 tsp olive oil + pinch Italian seasoning; ⅓ cup whole-wheat couscous, cooked

34. 6 oz roast pork tenderloin; 1 baked sweet potato; 2 cups green beans sautéed in 2 tsp olive oil

35. Chicken stir-fry: 4 oz boneless, skinless chicken breast strips + 2 cups broccoli florets + 1 sliced scallion + 2 tsp peanut oil; ½ cup brown rice, cooked

36. Pasta with cannellini and feta: 2 oz whole-wheat pasta, cooked + ¾ cup cannellini beans + 1 cup chopped fresh tomatoes + 2 tsp olive oil + 1 Tbsp chopped fresh basil + 1 Tbsp crumbled feta

37. Spaghetti and meatballs: 2 oz whole-wheat spaghetti, cooked + 3 turkey meatballs (1 oz each) + ½ cup marinara sauce; 2 cups tossed salad + 1 Tbsp Italian vinaigrette

38. Portobello burger parmigiana: 1 portobello mushroom cap, misted lightly with olive oil spray and broiled or grilled + ¼ cup marinara sauce + 1-oz slice part-skim mozzarella + fresh basil + whole-wheat hamburger bun; ½ romaine lettuce heart + 1 large sliced tomato + 1 Tbsp balsamic vinaigrette

39. 5 oz tuna steak; ½ cup brown rice, cooked; 2 cups broccoli sautéed in 1 tsp peanut oil

40. 1 cup summer chili: ¼ cup chopped onion + 2 oz lean ground turkey breast sautéed in 1 tsp olive oil + ½ cup canned white beans + ½ cup corn niblets + ½ cup canned diced tomatoes + hot sauce to taste; ½ cup brown rice, cooked

41. Pasta with chicken and spinach: 2 oz whole-wheat pasta (or mix 1 oz whole-wheat pasta with 1 oz regular), cooked + ½ cup shredded skinless rotisserie chicken breast + 1 cup baby spinach + 1 clove garlic, sliced and sautéed in 1 Tbsp olive oil + 1 Tbsp Parmesan

42. BBQ! Grill 4 oz skinless chicken breast, then baste with 1 Tbsp barbecue sauce; 1 ear corn; ½ cup potato salad

*Measure this amount of pasta, rice or couscous before cooking

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