Week 8

Eating

GOAL | Pick the right protein

1. Continue choosing the leanest cuts of meat.
2. Have soy at least once this week. Add firm tofu to a stir-fry. Stir soy crumbles (found in the frozen food section) into spaghetti sauce or vegetable stew to provide some meat-like texture. Or opt for a soy burger, available in the freezer aisle at the grocery store. 
3. If you haven’t tried game meat, do so once this week. Venison and buffalo are both extremely low in saturated fat,
4. Instead of a roast beef sandwich, have egg salad (made with light mayo, of course). Eqgs are an ideal source of protein, Look for eggs high in omega-3 fatty acids, sold at many stores.

Tip | Don’t buy tofu sold loose in open containers, as it may be contaminated with bacteria. Instead, buy packaged tofu in the refrigerated section of your grocery store.

Recipe Ideas 

• Country Captain Chicken.

• Venison and Chestnut Casserole.

• Teriyaki-Style Noodles with Tofu.

Supplements

GOAL| Follow the supplement plan you outlined on this page

Exercise

GOALS | 50,000 steps
                 Morning stretches
                  10-Minute Tune-Up on four days

1. Walk for 45 minutes three times this week, and 30 minutes twice. 
2. Vary your pace. After every 10 minutes of walking at a comfortable pace, increase your stride for five minutes, then slow down again.

Tip | Get a freezer or refrigerator for the garage or basement and keep some staples there. It forces you to walk back and forth several times a day.

Lifestyle

GOAL | Redirect your reactions

1. When something stressful happens, spend a minute on deep breathing. Then ask yourself:

• Is the way I’m reacting to this situation increasing my tension?
• Is my reaction logical and reasonable? 
• Is there another way to view the situation?

2. When a situation gets the better of you, pretend you’re viewing it from afar, as if it’s happening to someone else. This will help you be more objective and react more dispassionately.