Welcome to day three of the New Year Body Shape-Up program. If you are just starting the program, you can get the assignment from day one here. You can get the shopping list and recipes for the week here. --Jeanette
Tip of the Day
Choose carbohydrates that contain at least 5 grams of fiber per serving and ain toward getting a total of 25 to 32 grams of fiber daily for women and 38 to 45g for men. Fiber slows the absorption of sugar into the blood, allowing your body to continue burning fat, and preventing hypoglycemia (high blood sugar), and reducing your long-term risk of diabetes. The carbs on today’s menu that contain fiber are whole wheat bread and pita, tomatoes, turkey chili, an orange and organic baby greens.
Meal Plan (get all recipes here)
Breakfast: Two free range eggs, scrambled with a quarter cup of organic low-fat milk, turkey sausage patties, one slice of whole wheat bread with all-fruit blueberry jam
Snack: A half cup low-fat,low-sodium organic cottage cheese with a medium tomato, sliced, seasoned with ground black pepper
Lunch: Turkey chili, one half 6-inch whole wheat pita
Snack: Orange
Snack: Eight ounces low-sodium vegetable juice
Dinner: Baked Lemon Herb Chicken, Pear Pine Nut Salad
Water: Half of your body weight in ounces (ex: 70 ounces for a 140-pound woman)
Workout
Workout: Pump up your endorphins and boost your mood with this cardio workout
Beginner: Power walk for 30 minutes
Intermediate: Power walk for 9 minutes/ Jog 60 seconds, repeat three times
Advanced: Jog for 30 minutes (3 miles)
Move of the Day
Get your heart pumping and tone your muscles with this Squat Thrust Burpee. Do 10 reps.
Your Motivational Message
If you can believe it, you can achieve it! Your mind is so powerful and yet so difficult to alter. As we get older, we get so stuck in our ways, our opinions or preconceived ideas and judgments that we often block our own blessings. It is time to get out of your own way, clear all of the negative thoughts and judgments out of your mind and alter your attitude. Be open to a new way of thinking. You have to be your biggest fan and believe in yourself in order to be successful!
--Jeanette
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