This week, we continue our special eight-week series “Summer Fitness,” a program designed to help you feel better while you lose pounds, inches and body fat. In this week of the plan, we focus on portion size and control. Also an exercise plan with advice about the importance of getting a good stretch.

WEEK TWO FOOD:
PORTION CONTROL AND THE IMPORTANCE OF A GOOD STRETCH

The backbone of your diet should be the “Usually, Sometimes, Rarely” foods as discussed in week one of the program. A good rule of thumb is to make the “usually” foods what you usually eat.

Here’s a look at portion sizes:

Bread: A serving size equals one slice of bread. The size people typically eat is one bagel, which is equal to four slices of bread.

Pasta: A serving size equals 1/2-cup cooked pasta. This looks like the size of a tennis ball. However, the size people typically eat is two cups.

Potato: A serving equals one medium potato, which is about the size of a computer mouse. The size people typically eat is one huge potato

Cooked vegetable: A serving equals 1/2 cup, which is about the size of a tennis ball.

Lettuce: A serving size equals one cup, which equals about four leaves. The size people typically eat is a huge salad.

Fruit juice: A serving size equals six ounces. The size people typically drink is a 16-ounce juice carton.

Meat, fish, poultry: A serving size equals three to four ounces, which is about the size of a deck of cards. The size people typically eat is an eight to nine-ounce piece.

Cheese: A serving size equals one ounce, which is about the size of an ice cube.

SERVING RECOMMENDATIONS

Breads, grains, starchy vegetables (5-10 servings per day):
       One serving equals:
       1 slice of bread
       1/2 cup cooked cereal, rice, pasta or grain
       3/4 cup cold cereal
       1/2 English muffin or pita pocket
       1/4 New York Style bagel
       1 medium potato
       1/2 cup corn, or 1 ear of corn
       

Vegetables (3-7 servings per day):
       One serving equals:
       1/2 cup diced or cooked vegetable
       1 cup raw leafy vegetable
       1/2 cup vegetable juice
       

Fruits (2-5 servings per day):
       One serving equals:
       1 medium fruit
       1/4 cup dried apricots, prunes, etc.
       2 Tbs raisins
       1/2 cup fruit salad
       6 oz fruit juice

Milk and milk products (2-3 servings per day):
       One serving equals:
       1 cup yogurt, milk or buttermilk
       1 oz cheese
       1/2 cup cottage cheese
       

Meats, Fish, Poultry, Eggs (1-3 servings per day):
       One serving equals:
       3 oz very lean meat, fish, or poultry
       4 egg whites
       2 whole egg
       

Beans, Soy, Nuts and Seeds (1-3 servings per day):
       One serving equals:
       1/2 cup tofu
       1/2 cup beans
       1 cup soy milk
       2 Tbs peanut butter
       1/4 cup nuts or seeds
       

Fats (2-4 servings per day):
       One serving equals:
       2 tsp oil, butter or mayonnaise

THE HUNGER SCALE:

After discussing portion size, we have to discuss portion control. Try gauging your hunger by using the hunger scale: On a scale of 1-10, 1 being starving and 10 being sated, ask yourself, ‘How hungry am I?’ Never eat when you’re a 7, but don’t wait to become a 1 either.

You should always eat when you’re around a 3, and stop when you’re a 5 or 6. This requires conscientious behavior, which is why it’s good to keep a journal of your diet.

THREE THINGS TO REMEMBER:

Make the “usually” foods the backbone of your diet.
Use the hunger scale: Never eat past the point of balance.
Keep a journal.

 Make a plan at the beginning of each day and stick to it - three meals, two snacks - so you can ask yourself at 4 p.m. during your habitual snack time, am I really hungry? On a scale of 1-10, how hungry am I?

Try these sample menus for your daily diet:

MENU 1:
Breakfast: Oatmeal (1 cup cooked oatmeal with 1/2 cup skim milk) with toasted walnuts (2 tablespoons) and brown sugar (2 teaspoons)
Snack: 1 apple
Lunch: Hummus and Veggie-stuffed Pita (1/4 cup hummus, 1 cup lettuce, tomato in a whole wheat pita), carrot and mint salad (1/2 cup)
Snack: Non-fat vanilla yogurt (1 cup), strawberries (1/2 cup)
Dinner: Grilled chicken breast with Mango Salsa (4oz chicken breast, 1/2 cup salsa), sauteed spinach with shallots (1 cup cooked sauteed in 2 teaspoons olive oil with chopped shallots), sweet potato mash (1/2 cup sweet potato mashed with 2 tablespoons skim milk)

MENU 2:
Breakfast: Whole wheat English muffin with peanut butter (2Tbs.), orange (1 medium)
Lunch: Turkey sandwich (on whole wheat bread with 3 oz turkey and mustard), small green salad with olive oil vinaigrette dressing (1 Tbs.)
Snack: Non-fat vanilla yogurt, banana (1/2 medium)
Dinner: Oven steamed salmon with ginger scallion sauce (4 oz salmon, 1 cup Chinese vegetables) over brown rice (1/2 cup), sorbet (1/2 cup)

MENU 3:
Breakfast: Tomato and herb egg scramble (2 egg whites and one whole egg scrambled with chopped tomato and parsley), whole wheat toast (2 slices) with fruit preserves (1 Tbs), 1/2 grapefruit
Lunch: Mini Pizzas, 1 whole wheat pita sliced into two rounds and topped with: 1/2 cup pasta sauce, 1/2 cup chopped peppers, mushrooms and onions, 1 oz part skim mozzarella cheese (bake at 400 degrees until cheese is melted), tomato, cucumber, and red onion salad (1 tomato, 1/4 cucumber and sliced onion with 1 tsp. olive oil and a splash of red wine vinegar)
Snack: 1 cup (8 oz) low-fat milk, 2 fig bars
Dinner: Pork tenderloin picatta (4 oz pork tenderloin), steamed broccoli (1 1/2 cups), roasted or steamed red potatoes (3 small), apple slices with cinnamon sprinkle (thinly sliced apples and sprinkled lightly with cinnamon)

THE IMPORTANCE OF THE STRETCH:

Remember, this plan should incorporate aerobics, strength-training and stretches into a daily routine. The biggest reason given for not working out is time, so the first thing you have to do is make a commitment to make exercise a “must do” part of your day. We are going to take you on an 8-week plan, incrementally adding on more repetitions or distance. The important thing is to do something every day. Remember: There is nothing doctors can prescribe medically that will give the overall total benefits provided by at least one half hour of daily exercise.

This week’s exercise installment:Remember: We are adding these exercises to the plan we provided in week one.

THE FULL EXERCISE PROGRAM:

Walk a mile four times a week ( under 15 minutes)

Walk 6 flights of stairs four times a week

Perform the following activities four times a week:
        -30-second wall squat
       -10 push-ups
       -12 cardsquats (bend down and pick up a deck of cards off the floor)
       -10 crunches
       -10 oblique crunches (all sides)
     

Good Luck and we will see you next week!

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