In week three of our program, we inspire our effort with three days of sample menus. Along with adding on to your exercise plan with advice about the importance of getting a good stretch and tips on how to perform the yoga “Sun Salutation” series of postures.

WEEK THREE: HEALTHY MENUS AND YOGA

WEEK THREE: HEALTHY MENUS

The backbone of your diet should be the “Usually, Sometimes, Rarely” foods. A good rule of thumb is to make the “usually” foods what you usually eat. Beyond what you eat, when and why you eat are equally important to consider.

DAILY SERVING RECOMMENDATIONS:

Breads, grains, starchy vegetables: 5-10 servings per day

Vegetables: 3-7 servings per day

Fruits: 2-5 servings per day

Dairy products: 2-3 servings per day

Meats, fish, poultry, eggs: 1-3 servings per day

Beans, soy, nuts and seeds: 1-3 servings per day

Fats: 2-4 servings per day

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 EXERCISE PLAN: LEARNING THE SUN SALUTATION FORM OF YOGA:
The Sun Salutation, is a series of 12 postures performed in one flowing movement. Each movement is coordinated with your breathing. Often used as a warm-up, the Sun Salutation builds strength and increases flexibility.

MOUNTAIN: refer to diagram above) Begin by standing in the Mountain pose, feet about hip width apart, hands either by your sides or in prayer position. Take several deep breaths.

2. HANDS UP (arching back): Inhale, stretching your arms up over your head and arching your back, keeping your feet planted firmly on the ground.

3. HEAD TO KNEES (forward bend): As you exhale, stretch forward and downward, bending the knees if necessary, and bring your hands flat to the floor beside your feet.

4. LUNGE: Inhale and step the right leg back.

5. PLANK: Exhale and step the left leg back into plank position. Hold the position and inhale.

6. STICK: Exhale, lowering your legs, hips and chest — as one unit — to within a few inches of the floor, as if performing the downward motion of a pushup.

7. UPWARD DOG: Inhale and stretch forward and up, bending at the waist. Use your arms to lift your torso, and bend back.

8. DOWNWARD DOG: Tuck toes under and exhale, lift from the hips, bringing your body into an inverted V. Press your heels down.

9. LUNGE: Lift your head and inhale, bringing your right foot forward between your hands.

10. HEAD TO KNEES (forward bend): Exhale and bend forward, bringing your left leg up to meet the right and dropping your head to your knees.

11. HANDS UP (arching back): Inhale and straighten your back, bringing your arms above your head. Look up and arch your back while keeping your feet planted on the ground.

12. MOUNTAIN: Exhale, returning your hands to the prayer pose. Repeat the entire sequence this time stepping back with the opposite leg.

THE FULL EXERCISE PROGRAM:

The full exercise program as it currently stands:

Walk 30 minutes four times a week:
       -15 minutes regular walking
       -15 minutes interval walking

Walk 8 flights of stairs four times a week

Stretch after aerobic exercise four times a week

Sun Salutation yoga postures four times a week: (also see: Week three: Healthy menus and yoga)

60 second wall squat 4 times a week

Upper body strength exercises:
       -Bicep curls
       -Lateral raise
       -Tricep extension
       -Shoulder press
       -Front raise
       Two sets of eight reps four times a week
     

 Optional:
       -10 pushups
       -12 cardsquats
       -10 crunches
       -10 oblique crunches (left and right sides)
       Two reps four times a week
       

Good Luck and we will see you next week!

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