NEWSBikini Body Countdown: Week 10
March 25 2010, Published 6:43 a.m. ET
Want to get your body ready for bikini season, just like Britney Spears and Kim Kardashian? Take a few tips from OK! as we count down the 10 weeks before you hit the beach, with tips and tricks from the experts for getting that bikini body you've always wanted! This week, Oz Garcia offers up a week's worth of sample menus with his Quick Start Diet Plan to help get you started!
Oz Garcia’s Quick Start Diet Plan is a scientifically proven weight loss aid that works well with any blood type. Oz Garcia, one of the world’s most sought out nutritionists, has been recommending this program to his celebrity clients for years.
"Daily exercise in conjunction with this step-by-step program will ensure that you will be bikini ready in no time. Oz’s goal is to take big the big "D" — deprivation — out of your diet.
OZ Quick Start Diet Plan
ONE-WEEK MEAL PLAN AND MENU SUGGESTIONS
Day 1:
• Breakfast: Instead of a bagel with cream cheese try a 2-3 egg white (one yolk) omelet stuffed with mixed vegetables. Serve mixed fruit including chunks of melons, pineapple, and/or berries on the side. Keep in mind: When reaching for fruit, enjoy antioxidant-rich berries including blueberries, strawberries, and cherries; avoid citrus juices and bananas, which are very high in sugar. Remember to always drink an 8 oz glass of cran-water each and every morning.
• Lunch: Nix the sandwich and chips and enjoy a salad Nicoise with tuna and sliced egg. Add olives, string beans, and onions, and dress with olive oil and lemon. Or dine on a 4-6 ounce broiled turkey or sirloin burger with tomato, grilled mushrooms, and onions on a bed of mixed greens. Use mustard or health food store catsup, which won’t be packed with sugar. Top it off with pickles for an extra punch of flavor.
• Dinner: Hold the pasta and rolls and opt for 6 to 8 grilled shrimp with vegetable couscous and steamed broccoli, or stir fry chicken with your favorite vegetables and seasonings.
• Snack: Have 2 ounces of feta or skim milk mozzarella cheese with a rice cracker (avoid Swiss or cream cheese) or a low fat, low sugar protein bar.
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Day 2:
• Breakfast: Drink an 8 oz glass of cran-water to begin. Try a refreshing fruit yogurt smoothie. In a blender, combine 2 oz. pomegranate juice (or comparable juice as a base), fresh slices of mango, a small handful of blueberries and strawberries, bioactive yogurt, and ice. Blend until smooth. Or enjoy a cup of plain bioactive yogurt and fresh blueberries, raspberries and strawberries. Good quality yogurt has other benefits as it is rich in probiotic acidophilus, which fights infection, aids in digestion, and boosts your immune system.
• Lunch: Take a break with 4-6 ounces of chicken breast with grilled vegetables such as asparagus, carrots and broccoli, drizzled with olive oil. Or try a beet salad with lemon, feta or goat cheese, mixed lettuce and a touch of Dijon mustard or balsamic vinegar.
• Dinner: 4-6 ounces of salmon with lemon and garlic, warm asparagus, mixed-green salad with broccoli florets and cucumber.
• Snack: When energy is running low, snack on a pear with string cheese.
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Day 3:
• Breakfast: Begin with 8 oz glass of cran-water. Vegetable scramble – 2-3 scrambled egg whites (one yolk), with spinach, green peppers, scallions, and parsley. Or for a change of pace, try a traditional Japanese breakfast of 4 ounces of broiled fish and a small bowl of brown rice or cup of vegetable or miso soup. In place of broiled fish you can use tuna, salmon, or sardines (canned in water) atop a bed of mixed greens. Prepare with olive oil. Instead of rice you may have rice crackers.
• Lunch: For a tasty lunch break enjoy chicken or tuna salad between 2 slices of Ezekiel bread with shredded lettuce, tomato, avocado and sprouts. Or feast on a chicken Caesar salad made with grilled chicken, romaine lettuce, and shredded Parmesan cheese topped with low-fat dressing. Replace croutons with a couple of rice crackers.
• Dinner: A delightful, healthy dinner choice is broiled salmon with dill and wild rice served with a tossed salad of mixed greens. Or, if dining out, a great alternative is sushi or sashimi with an assortment of raw fish and vegetables.
• Snack: Treat yourself with store-bought hummus or a small can of tuna packed in water and a handful of rice crackers.
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Day 4:
• Breakfast: Begin your day with an energizing protein shake made with 2 scoops of whey protein powder and 8-10 ounces of skim milk or water. Toss in an assortment of berries. Once a week treat yourself to 1?2 of a sliced banana. Sprinkle in ground flax seed, which is a rich vegetable based source of omega 3 fats. Blend, pour, sip and enjoy. Remember your 8 oz glass of cran-water.
• Lunch: Indulge in a Greek salad with 4-6 ounces of grilled or broiled chicken on a bed of mesclun greens, tomatoes and cucumbers. Dress up your salad with olive oil and balsamic vinegar with 2 rice crackers.
• Dinner: A lean grilled lamb chop is excellent with a mixed bean salad and grilled veggies on the side. For a vegetarian treat, stir fry tofu, broccoli, carrots, and cabbage Thai style with ginger, turmeric, sesame seeds and sesame oil, and serve on a bed of vegetable couscous or basmati rice. Tofu is a good protein alternative for vegetarians.
• Snack: Take a break with a rice cracker or piece of celery, served with real almond butter.
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Day 5:
• Breakfast: Start your day with 2 soft-boiled eggs, half a cantaloupe and a cup of cran-water.
• Lunch: Have 4-6 ounces of crabmeat (can be from a can). Serve on a bed of salad greens with canola or soy-based mayonnaise. Or have an exotic Middle Eastern plate served with wheat-free pita bread, hummus, tabouleh and yogurt dip. Garnish with sun dried tomatoes and olive. Serve with a sliced hard-boiled egg.
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• Dinner: Enjoy an Italian delight with faux pasta made with two cups of spaghetti squash. Prepare with marinara sauce and ground turkey breast. Serve with a side of mesclun salad. Or try quinoa pasta with shrimp. Quinoa grain pasta is a high protein grain, free of gluten. Prepare tomato sauce with basil and olive oil, mix in shrimp.
• Snack: Grab a handful of mixed nuts or half a cup of full fat cottage cheese with diced pineapple, peaches or apple
slices.
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Day 6:
• Breakfast: Start the day off with an energy packed breakfast. Two links of turkey sausage and 1 poached egg. This will keep you going for hours. Or have a full-fat vanilla flavored bio-active yogurt with 1?2 golden delicious apple, 1?2 peach, 1?4 banana, 2-3 strawberries and a sprinkling of blueberries. Remember the 8 oz of cran-water.
• Lunch: Take a break with a cup of lentil or vegetable soup. Serve with a slice of multi-grain or spelt bread dipped into a tablespoon of olive oil. Or dine on a Greek style lunch with 4-6 ounces of canned tuna or sardines in a traditional Greek salad prepared with feta cheese, tomatoes, cucumbers, and sliced peppers. Dress with olive oil.
• Dinner: Have a delectable dinner with 6 ounces grilled blue fin or albacore tuna steak with 1 cup of stir fried or grilled zucchini, eggplant, broccoli spears, and red and green peppers drizzled with olive oil. Top off with shaved Parmesan cheese.
• Snack: Reach for a crunchy Granny Smith apple or one hard-boiled egg.
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Day 7:
• Breakfast: Wake up to 8 oz of cran-water, Greek yogurt topped with blueberries, dried cranberries, and a touch of honey or cinnamon.
• Lunch: Try a chicken wrap with grilled chicken marinated in balsamic vinegar, low-fat mozzarella cheese, and seasoned vegetables.
• Dinner: Serve salmon burgers, frozen or fresh, in a spelt flour or wheat-free bun. Add romaine lettuce, onion and tomato. Serve with baked sweet potato ?fries.Sprinkle salmon burger and fries with olive oil. Or dine on 6 ounces of scallops stir fried with herbs, garlic, and olive oil. Serve with a side of steamed asparagus and a small cup of Middle Eastern couscous.
• Snack: Cool off with a blend of anti-oxidant rich pomegranate juice with sparkling water while snacking on a few slices
of turkey with Dijon mustard.
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MEALS ON THE GO
If you cannot eat a full meal in the morning or afternoon or evening, you still need to eat something to keep up your metabolic
energy and stabilize your blood sugar. Some healthy options include:
• 1 or 2 eggs
• 1 container of full fat yogurt with fresh berries
• 1?2 lb. of sliced turkey meat
• 1 chicken breast
• 1 handful of pecans or walnuts
• 1 piece of a low-fat mozzarella cheese topped with red pepper and balsamic vinegar
• 1 can of sardines, tuna or salmon
• 1 low fat, low sugar, protein bar
• whey protein shake
• 1?4 lb. fresh sliced flank steak
• chunk of feta cheese on a slice of 100% flax bread or sunflower seed bread with mustard
• small salad with carrots, celery and peppers dressed with balsamic vinegar
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HEALTHY DIET DESSERT IDEAS
Mindfully indulge with these low calorie desserts that satisfy cravings while keeping you on a healthy track.
• fruit parfait with layers of bio-active low fat yogurt, berries and low fat granola
• Baked apples with cinnamon and a touch of maple syrup or honey
• 1 piece of 70% cocoa chocolate can hit the spot
• fruit sherbet
• strawberries kissed with chocolate – dip 2-3 strawberries in a melted piece of 70% cocoa chocolate
• sugar-free Jello with added fruit
• flavored whey protein shake with berries and 1?4 banana
• create a fruit salad with peaches, berries, pineapple, and melon
• When at a party opt for a fruit tart, or a small piece of fruit pie or flourless cake
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EXERCISE
Exercise is an integral part of losing weight and keeping it off. Regular exercise helps you burn calories, convert fat to muscle and boost your metabolism so you continue to burn calories even when you’re sedentary.
If you’re unable to go to a fitness club, go on a brisk walk each day, starting slowly if you’re just beginning. Start doing cardiovascular exercise for 15-20 minutes and work up to exercising for 45 minutes, three to four times per week. This will aid in your weight loss, give you energy and improve your mood. You’ll remain enthusiastic about exercising regularly if do activities you enjoy, such as bike riding, power walking, swimming, and hiking.
To keep it interesting, vary your workouts. Take a dance class, work out with friends, exercise outside if you usually stay in, or enjoy seasonal activities such as ice skating or water skiing. To avoid injury, always stretch properly before and after each workout and drink plenty of water before, during, and after exercising.
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