Week 5

Eating

GOAL | Get your fill of soluble fiber

1. Continue eating oatmeal at least three times a week. 
2. Snack on apples. 
3. Have beans at least three times. Some ideas: sprinkle garbanzo, black, or white beans on your salads; have lentil soup for lunch; add a can of rinsed white beans to pasta dishes; make chili (turkey or vegetarian) for dinner. 
4. Make a high-fiber smoothie with 1 cup of strawberries, a carton of nonfat yogurt, and 2 tablespoons of flaxseed. 
5. Eat at least three of these high-fiber foods: barley, dried peas, Brussels sprouts, lima beans, carrots, dried figs, apricots, prunes, dates, raisins, or nuts.

Tip | Drink a full glass of water every two hours. You need the extra fluid to help your body adjust to the extra fiber.

Recipe Ideas 

• Lentil-Tomato Stew with Browned

• Spinach, Sweet Potato, and Shiitake

• Bulgur Wheat and Prawn Salad,

Supplements

GOAL| Follow the supplement plan you outlined on this page

Exercise

GOALS | 40,000 steps
                 Morning stretches 
                  10-Minute Tune-Up on four days

1. On four days this week take a 40- minute walk. On two other days walk for 20 minutes. 
2. Vary your walking route so you don’t get bored, Drive to a neighborhood you’ve always admired, or if the weather is bad, walk in the mall, 
3. Keep looking for excuses to move more every day.

Tip | Set the alarm on your computer to go off every 30 minutes, This is your signal to get up and take a five-minute break for a few stretches or a short walk.

Lifestyle

GOAL | Check your expectations

1. Take one situation that always causes you stress—your daughter doesn’t call as often as you’d like—and ask yourself if your expectations are realistic. Perhaps with two children she really doesn’t have the time to talk twice a week. Or maybe e-mail would be more convenient for her at times.