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1/2/18 6:54 A

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"Week 1 Wild Card Round" ~ "5 SERVINGS OF FREGGIES & EXERCISE 20 MINUTES MINIMUM"

January 7-13
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This week look at what you are adding to your meals - freggies! When you eat 5-9 servings of fruits and vegetables daily, you are more likely to feel satisfied and stay within your desired calorie range. Eat your freggies first, then you are less hungry for more calorie dense foods or find ways to swap in produce at every meal. This means if you usually have rolls for a dinner side, replace them with mixed fruit, or steamed broccoli. It helps reduce starch and calories, while increasing fiber. Most Americans do not get even 5 servings of produce every day. Make this week different and get enough fruits & vegetables into your diet.

It's not exactly earth-shattering news that exercise is essential for shedding pounds. Along with proper nutrition and a calorie-moderated diet, regular activity is a critical piece of the weight-loss equationóbut how much? If you feel like the gym has become your second home, or if you're spending more hours walking, running or doing fitness videos than hanging out with your family, you might be overdoing it. Conversely, if your daily exercise consists of a 15-minute stroll around the block, you might need to ramp up your efforts to see real results.Let's just aim for 20 minutes of moderate intensity exercise this week.



Edited by: CATE195 at: 1/2/2018 (07:24)
Cathy
Harwichport, MA
Eastern Standard Time


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