Welcome to your last week of the New Year Body Shape-Up program. Hopefully you've seen and felt some positive changes after incorporating the exercise routines and healthy eating plan in your life. Do you have any questions for me? Ask me questions or share your success with me on the message board. Get the shopping list and recipes for week four here. If you are just starting the program, you can get the assignment from day one here.--Jeanette
Tip of the Day
Buzz words like words light, fat-free, sugar-free, heart healthy, all natural, low-sodium, cholesterol-free are used by manufacturers use to make you believe their products are good for you. Here's what to do for so you don’t get duped!
1. Check out the ingredient list. Remember, the items that appear at the top of the list are the items that are in the highest quantity. Therefore if sugar, sucrose, fructose, corn syrup, molasses, high fructose corn syrup or any other “–ose” word is within the top six or seven ingredients, beware and compare.
2. Compare the ingredient labels on organic items to those on non-organic/conventional food items and you will see a dramatic difference. Chances are that you’ll recognize most of the ingredients in organic products. They are real foods that occur naturally on earth. On the other hand, the non-organic food items have ingredients that you probably can’t even pronounce let alone recognize. They are chemical additives and preservatives that your body doesn’t need or want.
3. Check out this short glossary of some of the terms you have to be aware of when you’re grocery shopping for a healthy lifestyle:
Light: It has less fat per serving than the standard version, but a “light” food can still be very high in calories and can still contain chemicals and preservatives.
Fat-free: It contains no fat, but be on the lookout for chemical fat substitutes and high sugar content.
Sugar-free: It doesn't have sugar, but may contain man-made chemical sugar substitutes.
Heart healthy: The product is low in cholesterol and saturated fat, but a heart healthy food can be refined or processed, which is still bad for your heart
All natural: the product is not man-made, but it can still have added chemicals to preserve it
Cholesterol-free: It doesn't have cholesterol, but a cholesterol-free food can still contain high amounts of sugar, sodium, additives and preservatives.
Certified Organic: This is the only label that guarantees there are no chemical additives or preservatives, although it is still important to read the ingredients so that you find the best brands and products.
4. Remember if it is wrapped, canned, or in a box it is probably processed. Organic does not mean unprocessed, it just means there are no chemicals. It’s your responsibility to find the least processed organic foods by choosing items that are high in fiber.
Meal Plan (get the recipes here)
Breakfast: Nutty Banana Smoothie*
Snack: Two hard boiled eggs, mashed and seasoned a dash of salt and ground pepper
Lunch: Grilled Chicken Breast*, a cup of steamed vegetables and a half cup of brown rice
Snack: Lemon Green Beans*
Snack: Black Bean and Corn Salad*
Dinner: Chicken Fajitas*, a cup of steamed broccoli
Dessert: A cup of sliced peaches (fresh or canned in natural juice) with a half cup of low-fat vanilla yogurt
Water: Half your body weight in ounces
Workout
This is the final week to up the intensity and keep the challenge going! Beginners are going to increase the number of one-minute jog intervals from three to five. Intermediate, you are also going to increase the number of two-minute jog intervals from three to five. Advanced, you are going to up the number of one-minute sprint intervals from three to five. More cardio blast intervals from everyone translates into more calories burned.
Beginner: Power walk for four minutes, jog for 60 seconds. Repeat five times.
Intermediate: Power walk for three minutes, jog for two minutes. Repeat five times.
Advanced: Jog for four minutes, sprint for one minute. Repeat five times. (It should equal about three miles).
Move of the Day
Tone your abs with three sets of 15 to 25 bicycle crunches.
Your Motivational Tip
Don’t let other people’s views and opinions limit your life. Many times people are afraid to try something new because they don’t want to be judged. Think about all the experiences you missed out on because you were concerned about what other people would think of you. Were you afraid to wear a bathing so you missed out on that dip in the ocean? Or perhaps you were afraid to go onto the dance floor, so you missed out on that salsa dance. Not anymore, it's time to step up and take a chance. People who love you for who you are will enjoy your spirit and enjoy to see you happy!
--Jeanette
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