10 Dec Day Five – The December Challenge
TGIF.
You are doing such a great thing for your mind, body, and soul! Walking is the #1 Fad-Free Exercise that anyone and everyone can do without a doubt! There is no secret to walking: forget any fancy footwork or crazy, hard-to-follow routines. If you can walk, then you can walk our way! Fitness walking is so GOOD for your body and your health. Believe me, WALKING WORKS!
What are the benefits of Fitness walking?
By walking with us these past 5 days, you are opening yourself to some awesome rewards:
- Lower your risks of heart attack, diabetes, osteoporosis and several other harmful diseases
- Lifts your spirits
- Increases your energy
- Weight Loss
- Lowers blood sugar levels
- Improves breathing & circulation
- Strengthens your immune system
Feel empowered with the knowledge that you are doing something OH SO GOOD for you! Write to us on Facebook what your workout will be!
Today’s Healthy Walk:
5 Miles to Walk Off Dinner
Today’s Healthy Eat:
- Drink a glass of water before eating!
- Honey-Soy Broiled Salmon (234 calories)
- Brown Rice – cooked, ½ cup (108 calories)
- Roasted Baby Bok Choy (58 calories)
- Broiled Mango with Lime (69 calories)
- Glass of white wine 5oz (optional) (120) calories
If you need to substitute for any reason, you can use the Dr. Oz RealAge Advanced Recipe Search Tool to find other meals, calorie content, and allergy information. Click here to check it out!
Today’s Healthy Giving:
For you: Go to bed early tonight or sleep in late tomorrow!
For others: Practice manners!
5 Days Down and only one week left to go! There is no “Healthy Eat” for the weekend, we are confident that you know how to make healthy choices at meal time. Have a healthy, safe weekend, and enjoy your holiday gatherings with your family and friends!
Below is next week’s grocery list:
Grocery List
| Apples 2 Eggplants Bananas Toasted Coconut Crushed Pineapple or Mandarin Oranges (canned) Cucumbers Romaine Lettuce Baby Spinach Leaves Zucchini Green Beans Head of Green Cabbage 2 cans Whole Tomatoes in Juice Carrots Onions Celery Portobello Mushroom Caps Roasted Red Peppers Tomato Pitted Kalamata Olives Mixed Baby Green Salad |
Ground Cinnamon Brown Sugar Low-Fat Caesar Dressing Tomato Sauce Basil (fresh) Parmesan Cheese Baking Powder Ground Black Pepper Baking Soda Thyme (dried) Sesame Oil Reduced Fat Mayonnaise Extra Virgin Olive Oil Garlic Salt Oregano (dried) |
Part-Skim Mozzarella Cheese Egg Whites Egg Substitute Reduced-Fat Vanilla Yogurt Beef Chuck Roast, trimmed of fat (4-pounds for 10 people) Non-fat plain yogurt Reduced Fat Feta Cheese Boneless Skinless Chicken Breast |
Breadcrumbs Sugar Wheat and Barley Cereal Nuggets All-purpose Flour Cornstarch Whole Wheat Crackers Country-Style Sourdough Bread |
White Wine Vanilla Extract Balsamic Vinegar Coffee Tea Red Wine 1 Can of Chicken Broth (48-ounces) Red-Wine Vinegar |
This week…
Click here for a list of DVD Suggestions.
Day One… Walk Off Breakfast – 3 Mile Walk
Day Two… Walk Off Dinner – 5 Mile Walk
Day Three… Walk Off Breakfast – 3 Mile Walk
Day Four… Walk Off Lunch – 4 Mile Walk
Day Five… Walk Off Dinner – 5 Mile Walk
Day Six… Walk 10,000 Steps – 5 Mile Walk
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