Eating
GOAL | Nine daily servings of fruits and vegetables
- Add fruit to your morning cereal.
- Fix salads for lunch three times this week and pile them high with at least three kinds of vegetables or fruit.
- On days when you don’t have a salad, have a piece of fruit with your lunch.
- At dinnertime, before you put anything else on your plate, start with a salad or a heap of green beans or other vegetables. After you’ve eaten your vegetables, start on the rest of the meal.
- Keep sliced vegetables in the fridge in ice water for convenient snacks.
- Throw frozen vegetables (no need to defrost) into soups or stews.
- Make a stir-fry and use twice the vegetables and half the meat.
- Have a fruit-based dessert.
Tip | A serving is a piece of fruit; 1/2 cup cut-up fruit; 1/2 cup cooked, raw, or frozen fruit or vegetable; 1 cup raw greens; 3/4 cup 100 percent fruit juice; 1/4 cup dried fruit.
Recipe Ideas
Supplements
GOAL| Follow the supplement plan you outlined on this page
Exercise
GOALS | 35,000 steps
Morning stretches
10-Minute Tune-Up on four days
- Walk for 40 minutes three days this week, and 30 minutes another two days.
- Try to get at least 2,000 steps a day just through everyday lifestyle activities like vacuuming the house or gardening.
Tip | Hide the remote and use commercials as signals to get up and walk up and down the stairs or circle your house until the program comes back on.
Lifestyle
GOAL | Practice the art of spinning
- View a challenge or setback in a more positive light this week—as a cue to change your approach, an opportunity to learn, or a bit of lousy luck that just may have an upside to it.
Tip | Remember, it’s not a stressful event that raises your blood pressure and heart disease risk, it’s your reaction to that event.
