This week, we continue our Summer Fitness program designed to help you feel better while you lose pounds, inches and body fat. In week four we inspire our efforts with some tips for smart snacking. And add on to your exercise plan with advice on how to pump up your workout. Read more about their latest advice below.

WEEK FOUR: SMART SNACKING, PUMP UP YOUR WORKOUT!

FOODS IN REVIEW: 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.

SMALL CHANGES EQUAL BIG RESULTS

Keeping a journal: Studies have shown that individuals who monitor themselves by writing down their daily food/beverage intake are more successful at losing weight than those who donít keep records. It keeps your effort on the conscious level. Be sure to write down the time of day, the food and amount and any beverages you consume. This is a very useful tool, but if you feel that keeping a journal is too tedious, then itís not for you.

A journal is a great tool for people who are trying to get back on track or maintain a certain level. It’s very beneficial to see when you eat, why you eat, what you crave and the time of day you crave it. For example, you might notice that it’s always around 4 p.m. that you have that cappucino or chocolate bar, or maybe you just need a quick energy boost, which is where healthy snacking comes into play.

TIPS FOR HEALTHY SNACKING:

Most snacking is an energy issue. It helps to eat in regular intervals - three meals and two snacks daily. The key is to keep your blood sugar even. The best snacks are those that include some protein along with carbohydrates. They will provide sustaining energy without the crash. If you are snacking at 11 a.m. before a noon lunch, an apple will suffice, but if youíre snacking at 4 p.m. before a 7 p.m. dinner, youíll need a high-energy snack, like those listed below.

If you want to graze, and eat five small meals, thatís also fine; just be sure that when you say ìgraze,î you donít really mean, continous eating all day long. You should have definite meals. Grazing doesnít mean, never stop eating.

HIGH ENERGY SNACKING:

High-energy snacks can help keep you energized by keeping your blood sugar steady and giving you the fuel you need to be active. I recommend one or two snacks a day. That 4 p.m. snack is most important because that’s when energy flags and most people reach for the sugar. High-energy snacks are between 150 and 250 calories, low in added sugar and contain some protein. Stock up on healthy snack ingredients at home and at the office so you have them at your fingertips.

TEN HIGH ENERGY SNACK IDEAS:

Big Bowl of Fruit
Baby carrots (10) and hummus (1/4 cup)
Baked corn chips (1oz) with low-fat bean dip (1/4 cup) and salsa
Non-fat vanilla yogurt (8 oz) and strawberries (1/4 cup)
Sliced turkey (2oz) w/ tomato and lettuce in 1/2 whole wheat pita
Almonds (1/4 cup) and dried fruit (1/4 cup)
Apple (1 medium) with peanut butter (1 Tbs.)
Brown rice cake with peanut butter (1 Tbs) and a touch of jam
Hard boiled egg and an orange
Baked sweet potato (1/2 medium — cold is ok) with 1/2 cup low-fat cottage cheese
Whole grain cereal, like cheerios (3/4 cup) with skim milk
Lentil or bean soup (1 1/2 cup) (Nile Spice and Fantastic Foods “just add water” bean soup cups are good to have around)

EXERCISES: WEEK FOUR:
This week we’re adding some upper body strength exercises and a new twist to walking.

Interval Walking:You should still try to walk 30 minutes four times a week, but now jazz up the last 15 minutes of it by walking in intervals (alternate walking fast for one minute and at regular speed for two).

Upper body strength exercises: Bicep curls, Lateral raise, Tricep extension, Shoulder press, Front raise

Do two sets of eight repititions (in other words do eight reps of each exercise, get through the whole list, and then do it again) four times a week.

THE FULL EXERCISE PROGRAM:

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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