Week 11

Eating

GOAL | Switch your snacks

1. Keep the fridge stocked with cut-up vegetables and fruits so it doesn’t take any effort to reach for a healthy snack. 
2. For an extra treat dip apples, celery, or carrots in peanut butter (buy the natural kind with no trans fats). Just limit the portion, or you could find yourself eating an entire week’s worth of fat calories in one sitting.
3. Instead of potato chips, have a handful of nuts. Walnuts and almonds are good choices. Toast them to bring out their full flavor.
4. For a delightful change of pace, try roasted soy nuts, available in many grocery and health food stores.
5. Bake your own tortilla chips: Simply spray flour tortillas with cooking spray, salt lightly, cut into wedges with kitchen shears, and bake at 325°F until crisp. Enjoy them with salsa or guacamole (full of heart-healthy fats).
6. Bake some heart-healthy sweets, such as oatmeal cookies (use oil in place of butter) or either of the recipes below.

Recipe Ideas

• Five-Star Cookies.

• Date and Walnut Cake.

Supplements

GOAL| Follow the supplement plan you outlined on this page

Exercise

GOALS | 50,000 steps
                 Morning stretches
                  30-Minute Total Body Toner on two days

1. Walk for 45 minutes on three days, and 30 minutes on two others, or choose another moderate-level activity, such as ballroom dancing.

Tip | Anytime you get tired of walking, try working out to one of the exercise videos.

Lifestyle

GOAL | Live in the moment

1. Too often we’re on “autopilot,” doing a million things at once and not giving anything our full attention. This week focus on concentrating fully on whatever task you’re engaged in. Instead of doing the dishes while you talk on the phone, curl up in a comfortable chair and get into the conversation. Instead of worrying about your check-up tomorrow while you have dinner with your family, focus on the here and now—the food, the company, the conversation.