2 tablespoons fat-free cream cheese, softened

1 tablespoon fat-free mayonnaise

1 tablespoon brown spicy mustard

1/8 teaspoon ground black pepper

1/4 cup chopped bottled roasted red bell peppers

2 tablespoon chopped green onions (including tops)

8 – 1 ounce slices of pumpernickel bread

3/4 pound thinly sliced smoked turkey breast

1/4 cup alfalfa sprouts

4 leaves of green leaf lettuce

Directions

Combine first four ingredients and stir until smooth. Stir in red bell peppers and green onions. Spread 1 slide of each bread slice evenly with cream cheese mixture. Top 4 bread slices evenly with turkey, sprouts and lettuce. Top with remaining bread slices. Cut in half and serve with pickle spears.

1 – 8 ounce package fat-free cream cheese (at room temperature)

1 – 2 1/2 ounce jar dried beef (finely chopped)

3 finely chopped green onion tops

2 tablespoons pickle relish

Directions

Cream soft cream cheese and 1/2 of the chopped dried beef. Add the green onion and pickle relish. Mix well. Form into ball and chill mixture in a covered container for 1 to 2 hours. Remove from the container and roll in the rest of the dried beef. Let stand at room temp for 30 minutes before serving with crackers.

The story is that the 3 Day Cardiac Diet was designed for patients who needed to lose up to 10 lbs weight quickly so they could have surgery.

The 3 Day Cardiac Diet has set menu plans for breakfast, lunch and dinner for three days. Each day is limited to about 800 calories. While some claim that there is a special “chemical reaction,” much of the weight loss benefit is likely obtained by the restricted calorie intake. Also, there are very few carbs on the diet which leads to water loss.

You should drink six to eight cups of water a day on the program to speed digestion.

Tuna is the featured protein on the 3 day Cardiac diet. 1/2 cup of tuna is prescribed on the first two days, and on the final day, you will increase that to 1 cup. Variety and nutrition is provided with small to medium sized portions of cheese, eggs, crackers, vegetables, grapefruit, banana, and toast. Coffee, tea, or diet soda can accompany meals but water should be the beverage of choice outside of mealtime.

Some nutritionists express concerns about the restricted levels of calories and lack of a full range of nutritional options. However, considering that the diet lasts only 3 days, these are not dispositive.

People following the 3 day cardiac diet will likely feel hunger pangs and have lower energy levels. This is especially true by the third day. But, keep in mind that the diet is of limited duration and you should be fine unless you have endurance based physical feats to perform.

Your body may start to recognize that only a limited food supply is available when you eat only 3 small meals a day. It may begin to compensate by reducing metabolism and energy levels to conserve fat reserves. This can actually make it harder to lose weight and place the body under additional stress.

The 3 Day Cardiac diet is not suitable for long term dieting. After 3 days you should start on a diet that offers more variety and more calories.

The 3 Day Cardiac Diet provides restricted calories and nutrients for its intended duration. Your body can handle a fast for 3 days, so it certainly can handle a restricted calorie diet. However, the diet is not a long term solution to your weight management concerns.

If you need to lose a few pounds in a short period of time, the 3 day cardiac diet can help to get you there. If you are trying to lose those “last 5 pounds” and nothing else seems to be working, try the 3 day cardiac diet. But follow it up with a sensible eating plan.

1 ripe medium banana, sliced

1/3 cup frozen orange juice concentrate

1 – 8 ounce can crushed pineapple in juice, chilled

1 1/2 cups vanilla low fat frozen yogurt

1 cup milk (skim,fat free or 1

Directions

In a blender, combine banana, undrained pineapple and orange juice concentrate. Cover and blend until almost smooth. Add low fat frozen yogurt and milk. Cover and blend until smooth. Pour into chilled glasses. Garnish with a sprinkle of toasted coconut if desired.

2/3 cup chicken broth

1 tsp cornstarch

1 tbsp minced garlic, divided

3 tsp extra-virgin olive oil, divided

1/4-1/2 tsp crushed red pepper

1 pound raw shrimp (21-25 per pound), peeled and deveined

1/4 tsp salt, divided

4 cups broccoli florets

2/3 cup water

2 tbsp chopped fresh basil

1 tsp lemon juice

Freshly ground pepper to taste

Lemon wedges

Directions

Combine chicken broth, cornstarch and half the garlic in a bowl; whisk until smooth.

Heat 1-1/2 tsp oil in a large nonstick pan over medium-high heat.

Add remaining garlic and crushed red pepper. Cook while stirring for about 30 seconds. Add shrimp. Saut until shrimp are pink, about 3 minutes. Transfer to a bowl.

Add remaining oil to the pan. Add broccoli and a pinch of salt. Cook for 1 minute.

Add water, cover and cook until broccoli is crisp-tender, about 3 minutes. Transfer to the bowl with shrimp.

Add chicken stock mixture to the pan and cook, stirring, over medium-high heat, until thickened, 3-4 minutes.

Stir in basil and season with lemon juice and pepper. Add shrimp and broccoli; heat through. Serve with lemon wedges.

(Makes 4 Servings)

3 tablespoons low sodium soy sauce

3 tablespoons brown sugar

2 tablespoons sherry

1 tablespoon sesame oil

1/4 teaspoon ground ginger

1/4 teaspoon garlic powder

8 skinless, boneless chicken breast halves – cut into 2 inch pieces

1 – 20 ounce can pineapple chunks, drained

Directions

In a shallow glass dish, mix the soy sauce, brown sugar, sherry, sesame oil, ginger, and garlic powder. Stir the chicken pieces and pineapple into the marinade until well coated. Cover, and marinate in the refrigerator at least 2 hours.

Preheat grill to medium-high heat.

Lightly oil the grill grate. Thread chicken and pineapple alternately onto skewers. Grill 15 to 20 minutes, turning occasionally, or until chicken juices run clear.

You will need a barbell plate when doing your front plate raises. The barbell plates are the big flat weights. Do not pick one that is too heavy instead get a weight that you will be able to lift easily.

This exercise is done in the standing position. Make sure both feet are flat and are aligned with your shoulders. You want to keep your back straight so you do not injury it.

Once you are in the proper position you will need to place your hands properly on the barbell weight. Place your right hand in the 3 o?clock position on the weight. Now take your left hand and place it at the 9 o?clock position. When your hands are placed in the correct position your palms will be pointing towards each other.

Keeping a firm grip on the barbell weight lower it until it is almost at your waist. Your elbows will be slightly bent and pointing at the wall behind you. Your arms will be extended and locked into place. This is going to be your starting position for the front plate raises.

While exhaling, start to raise the plate slowly until it is just above your shoulders. You will know the weight is at the correct height when you can see through the hole. Your arms should have stayed locked in the same position they were at the beginning. You are using your shoulders to pull the plate up in front of you not your arms or your torso.

Hold the position for a second while you look through the hole. Now start to inhale as you bring the plate back down to your starting position. Do the recommended repetitions.

If you do not feel comfortable with the barbell plate or cannot keep your grip on it there are some other items that can be used. The dumbbells can be used and you can do one arm at a time or you can do both at once. Some people prefer using the dumbbells because they can add more weight to it easily. If you feel more comfortable being able to grab a bar with both hands then use the barbells. The cables can also be used if you are worried about dropping the weights on to the ground.

If you are not sure if you are doing the front plate raises correctly then stop and ask a professional. The whole point of the exercise is to build and strengthen your shoulders and not to hurt them.

These three shoulder exercises will give your shoulders the appearance that they are wider over time. They will cut your shoulders and give them definition.