Hoʻokuʻu i 30 Paona

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• Nānā no

He mau mahina ke koena o ke kahakai, ʻo ia ka manawa kūpono e hoʻomaka ai e hoʻoponopono i kāu meaʻai. Akā, e like me ka ʻike e haʻi iā ʻoe, ʻo ka kūleʻa o ke kaumaha e pili ana i ka loaʻa ʻana o kahi hoʻolālā e hiki ai iā ʻoe ke noho me ka mea i kūpono i kou ʻano a me kou ʻano. No ka laʻana, inā pili kāu hana i ka ʻohi ʻana i nā mile lele pinepine, a laila ke noi ʻana iā ʻoe e hahau i kēlā me kēia pāʻina mai ka wā ʻai ʻana he mea ʻai ia no ka pōʻino.

No laila, ma mua o ka noʻonoʻo ʻana i kahi hoʻolālā hoʻokahi-nui-āpau, ua hana mākou i nā meaʻai hoʻohuihui-a-match e noʻonoʻo i kāu mau makemake a kamaʻilio i kāu mau pilikia nui loa, mai ka kaohi ʻana i nā ʻāpana a i ka hōʻemi ʻana i ka ʻiʻini. Hiki iā ʻoe ke koho i hoʻokahi a ʻoi paha mau meaʻai māmā e hōʻuluʻulu ana i 260 calories.I nā lā ke hana maoli nei ʻoe i ke ahi (e ʻōlelo, ma ka hoʻohui ʻana i ka hoʻolālā o ka ikaika a me ka cardio) a manaʻo ʻoe he pono hou aʻe kahi wahie, hiki iā ʻoe ke kī i ka 100- a i ka 200-calorie snack.

ʻO ke kānāwai wale nō, pono ʻoe e noho i loko o 1,600 calories, kahi e hiki ai iā ʻoe ke hoʻokahe ma kahi o 1 paona i nā lā ʻelima. E hoʻomaka i ka ʻai ʻana i nā meaʻai āu e aloha ai i kēia lā a e holoholo ana ʻoe e like me ke ʻano o ka ʻau ʻauʻau ma mua o kou lū mua ʻana i ke kai.

He aha kou ʻano ʻai?

KA HOOMAEMAE

Hoʻomaha ka hoʻomākaukau ʻana no ʻoe ma mua o kahi hana maʻamau. Loaʻa iā ʻoe kahi hōʻiliʻili puke kuke hoihoi a moeʻuhane i nā ala e hoʻohui ai i nā ʻono. ʻAi-ʻaʻole ka ʻai wikiwiki; ʻO kāu mau hale ʻaina punahele e loaʻa i nā mea kanu kūlohelohe a ulu kūloko paha. Akā ʻoiai ʻaʻole ʻoe e ʻai i nā meaʻai kūpono ʻole, ʻai pinepine ʻoe a pinepine hoʻi. Ke pale nei kāu mau pilikia nui loa iā ʻoe iho mai ka noshing ma nā nati i ka lā holoʻokoʻa a kū ma kahi lawelawe o ka pasta palaoa holoʻokoʻa i ka ʻaina ahiahi. No kāu papa hoʻowahāwahā e paʻa, pono ʻoe i nā pāʻina mālama ʻia e kaomi i nā meaʻai hou.

E ʻike i ka ʻaina kakahiaka, ʻaina awakea, a me nā manaʻo ahiahi e mālama iā ʻoe i ke olakino a me ka hauʻoli.

KA MOKUAHI TAKEOUT

ʻO ka hauʻoli koke kāu MO: Ua ʻike ʻia ʻoe e kāhea i ke kīʻaha kope kope a me ka ʻaina awakea bar granola, a ua hoʻonohonoho ʻia kāu mau wahi lawe punahele punahele i kāu kelepona paʻa. nā meaʻai, e like me nā huaʻai, nā mea ʻai, a me nā hua nui, akā manaʻo ʻole ʻoe i ka mana ʻole e hana i kekahi mea e pili ana i ia-ma ka liʻiliʻi a hiki i ka holoi ʻana o kāu papa kuhikuhi. No ka ʻai pono a ʻokiʻoki i lalo, pono ʻoe i nā koho maʻalahi i kāu mau menus o kēlā me kēia lā, e like me ka wikiwiki, "laina hui" ʻai e koi ai i ʻeono mau meaʻai a i ʻole ka liʻiliʻi, me nā hale kūʻai olakino maikaʻi a me nā meaʻai.

E ʻike i ka ʻaina kakahiaka, ʻaina awakea, a me nā manaʻo ahiahi e mālama iā ʻoe i ke olakino a me ka hauʻoli.

KA REBELA HONU

ʻOiai ʻoe e ʻoluʻolu i nā meaʻai maikaʻi, nāu nō lākou e ʻono ai. ʻAʻole ʻae ʻia ka sanwiti a i ʻole ka omelet me ka paʻakai ʻole, a pono ʻoe e māʻona i kou niho momona i kēlā me kēia lā (inā ʻaʻole i kēlā me kēia hola!). Minamina, ʻo kou ʻano kūpaʻa ke ʻano hoʻopiha ʻoe i kekahi manawa i nā meaʻai wikiwiki a me nā mea ʻai māmā, i hiki ai ke hōʻiliʻili i nā wikamina a me nā minelala nui a hoʻopaʻa i nā paona. ʻO kāu hoʻolālā hoʻohaʻahaʻa maikaʻi loa: e nānā i nā meaʻai ʻono, ʻāpana i hoʻomalu ʻia e hiki ai iā ʻoe ke manaʻo me he mea lā ʻoe e hoʻoluhi. ʻO ka hui pū ʻana o nā meaʻai hou a olakino maikaʻi loa ka mea maikaʻi loa iā ʻoe, inā loaʻa i kēlā me kēia ʻai a i ʻole ka ʻai ʻai kekahi mea liʻiliʻi e hoʻowalewale i kou ʻono.

E ʻimi i ka ʻaina kakahiaka, ka ʻaina awakea, a me nā manaʻo ʻaina ahiahi e mālama iā ʻoe i ke olakino a hauʻoli!

E hoʻi i Mahina 1: e hoʻomaka inā ʻoe ma ka moe ma ka hoʻoilo.

E hoʻi i ka holoʻokoʻa Hoʻolālā kino Bikini

KA PURISTA

ʻAina kakahiaka

1/2 CAT KULA HUAKI KULA kāpīpī ʻia me ka kinamona, nutmeg, a me nā cloves a kāpī ʻia me ka ʻāpana ʻoki liʻiliʻi liʻiliʻi, 1/4 kīʻaha ʻoki walnuts, a me 4 auneke waiu skim organik

448 CALORIES

2 MANU KAI i hoʻopaʻa ʻia me ka 1/4 kīʻaha nonfat ricotta, 1 ʻāpana ʻāpana nui, a me 1 punetune meli

437 CALORIES

Nā meaʻai māmā (100 a 200 mau calories)

1 maiʻa liʻiliʻi i ʻūlū ʻia me ka meli o ka punetune 1

136 KALORI

4 auneke waiu momona ʻole i hui ʻia me 1/2 kīʻaha ʻāpala ʻalani ʻole, kahi kīʻaha o nā mea ʻala ʻala, 1 punetēpē maple syrup, a me kahi lima hau.

140 KALORI

ʻAina awakea

3 OUNCES KALEPA WILD WILD; 1/2 kīʻaha laiki hihiu; ʻo ka ʻōmato a me ka salakeke mozzarella (2 i kālai ʻia i nā kōmato plum, 5 mau lau basil hou, 1 auneke mozzarella hou, 2 mau punetune ʻelika balsamic ʻelima, a me 1 punetune kālika-i hoʻokomo ʻia i ka aila ʻoliva wahine puʻupaʻa nui).

469 CALORIES

1 PITA WHEAT a pau i hohola ʻia me 1 punetēpuni sinapi ʻala a hoʻopiha ʻia me 3 ʻauneke i hoʻomoʻi ʻia i ka ʻuala, 1 ʻāpana paʻakai Swiss, 2 mau lau romaine nui i haehae ʻia, a me 1 ʻoki ʻoki ʻia i ka tōmato plum; 10 mau kāloti pēpē a me 2 punetēpuni hummus

441 KALORI

Nā meaʻai (220 a 260 calories)

1/2 kīʻaha guacamole; 1 kīʻaha ʻāpana bele ʻulaʻula no ka ʻū ʻana

220 KALAKAU

2 punetēpuni pīnī pīkī maoli; 2 mau fiku Calimyrna maloʻo no ka ʻū ʻana

242 KALORI

ʻAina ʻaina awakea

1 SPICY TUNA ROLL (8 mau ʻāpana) me ka puna nui o ka soy soy soi 1; 1/2 kīʻaha wai mahu; 1/2 kīʻaha miso soup

442 CALORIES

1/2 KAPA I MO'A A PALAOA SPAGHETTI kiola ʻia me 3 auneke moa moa kālua ʻia a me 1 kīʻaha i kēlā me kēia pua broccoli florets a ʻokiʻoki ʻia i ka pepa bele ʻulaʻula; kālua ʻia i loko o ka punetune he aila ʻoliva keu wahine puʻupaʻa a me ka 1 kālika kālika ʻeli ʻia; a kau ʻia me 2 punetēpu i kahi ʻia ʻo Parmesan

441 KALORI

Nā koho olakino hou aku no ka Takeout Queen!

E hoʻi i Mahina 1: E hoʻomaka inā ʻoe ma luna o ka noho i ka hoʻoilo a pau.

E hoʻi i ka holoʻokoʻa Hoʻolālā Kālā Bikini

KA MOKUAHI TAKEOUT

ʻAina kakahiaka

1 ʻĀKAHI MAKAHI HOLO-GRAIN i hoʻopaʻa ʻia me 2 a i ʻole 3 mau ʻāpana lahilahi o ka avocado, 1 hua manu nui i palai ʻia me ka ʻehu kuke ʻai momona ʻole, a me 1 ʻāpana Gouda puhi; 1 kīʻaha nā hua waina ʻulaʻula

443 CALORIES

1 PECAN PIE LARABAR haki i 6 auneke nonfat vanilla yogurt; 8 auneke wai ʻalani

462 KALORI

Nā meaʻai māmā (100 a 200)

ʻO ka latte grande skim latte

130 CALORIES

2 strawberries uhi kokoleka nui; 1 ʻohe ʻuala champagne

130 KALORI

ʻAina awakea

4-OUNCE GROUND-TURKEY BURGER paila i hoʻomoʻa ʻia i loko o ka teaspoon ʻaila wahine puʻupaʻa keu; topped with 2 tablespoons all-natural barbecue sauce, 2 nui i haehae ʻia nā lau romaine, a me 2 a i ʻole 3 mau ʻoki lahilahi o ka avocado; a lawelawe ma luna o kahi popo palaoa holoʻokoʻa

440 KALORI

PIPA EXPRESS BEEF ME BROCCOLI; 1/2 ʻaoʻao laiki mahu; 1 lawelawe ʻana i ka hupa pua pua

450 KALORIA

Nā meaʻai (220 a 260 calories)

4 auneke nonfat papu paʻakai yogurt i kāwili ʻia me 1 punetēpu i niu ʻia a me 2 punetēpō kokoleka

255 KALORI

1 ʻeke ʻaʻohe paʻakai, ʻaʻohe-aila mikini popcorn i kāpīpī ʻia me 2 punetēpu i kahi ʻia ʻo Parmesan

260 CALORIES

ʻAina ʻaina awakea

Nā hua o ka hoʻololi 'ana i TURKISH ʻehiku kanahā PILAF; 2 mau ʻāpana Ghirardelli 60% cacao kokoleka pouli

420 CALORIES

MAKEKE BOSTON 1/4 MOA ROTISSERIE KEOKEO (ʻaʻohe ʻili); ʻuala hou a me nā pīni ʻōmaʻomaʻo

440 CALORIES

Nā koho olakino hou aʻe no ka Diet Rebel!

E hoʻi i Mahina 1: E hoʻomaka inā ʻoe ma luna o ka noho i ka hoʻoilo a pau.

E hoʻi i ka holoʻokoʻa Hoʻolālā kino Bikini

KIPI AINA

ʻAina kakahiaka

8 AUNEKA 2% WAIKAU KOKOLA ORGANIC ua kāwili pū ʻia me 1 kīʻaha piʻipiʻi nā piʻo a me 2 mau puna ʻalemona ʻalemona

463 CALORIES

6 AINA NONFAT PLAIN GREEK YOGURT hui pū ʻia me 1/4 kīʻaha granola maoli, 1 maiʻa ʻoki liʻiliʻi, a me 2 punetēpē semisweet chocolate chips.

432 CALORIES

Nā meaʻai māmā (100 a 200)

1/2 kīʻaha strawberry gelato

180 CALORIES

Hoʻolahalaha ʻia nā ʻōlani celery ʻehā me 1/4 cup hummus a kāpīpī ʻia me 1 auneke feta

199 KALORI

ʻAina awakea

AU BON PAINI BRIE, HUA, A ME NĀ PALAPALA COMBO; sopā pi ʻeleʻele waena

460 CALORIES

PANERA BREAD MĀKAI LĀʻAI LĀKĀ LIILI; 1/2 turkey-artichoke panini wela

450 KALORI

Nā meaʻai māmā (220 a 260)

ʻO 3/4 kīʻaha nonfat café tī i hui ʻia me 1 teaspoon ginger grated hou, 1 kīʻaha mau pineapple chunks, a me 2 punetēpona i almonded

247 CALORIES

1 clementine; 1 auneke cheddar koi; 6 mau ʻoliva picholine

250 KALORI

ʻAina ʻaina awakea

1 KAPA DAL (curry lentil sup); 1 keiki hipa skewer a me nā mea kanu shish kebab

460 CALORIES

3 AUNE MOA I HANAIA; 1/2 kīʻaha laiki ʻeleʻele; 1/2 kīʻaha kēlā me kēia broccoli florets a ʻokiʻoki i ka pepa bele ʻulaʻula i kuhi ʻia i ka 1/4 kīʻaha mea kanu, 1 teaspoon aila sesame, 1 kālika kālika kālua ʻia, a me 1 teaspoon ginger grated hou a kāpī ʻia me 1 mau auneke (16 a 18 holoʻokoʻa)

458 CALORIES

E hoʻi i Mahina 1: e hoʻomaka inā ʻoe ma ka moe ma ka hoʻoilo.

E hoʻi i ka holoʻokoʻa Hoʻolālā Kālā Bikini

Nānā no