Date:  January 16, 2007        

Key Points:

Fasing Into Fitness, developed by Mary DeMaiolo of The Fitnesst, is a gradual, simple, step-by-step program that adds 1 little healthier dietary change and increases exercise activity each week so people can gradually work on achieving their goals in a do-able format that is not overwhelming. This program also allows for a free afternoon/evening each week so people can  have a little of the bad stuff, but stick to the higher quality nutritional food choices the majority of the week. Baby steps are key to making true changes for life.

WEEK 3: NO WHITE FLOUR, 32 0unces Water per day, Walking 5 more minutes for a total of 20 minutes - 3 times per week.

White flour is a key factor contributing to those soft rolls of excess fat because it has been stripped of most its nutrition and fiber which are key to a quality carbohydrate. The outer layer of wheat that has the majority of the fiber and nutrients is stripped away in the refining process which makes the flour white. The preferred choices are Whole Wheat and even better Whole Grain products that maintain their nutritive value to fuel the body and give us that so important fiber that helps to reduce excess fat in the body while keeping our digestive process efficient. Again, the food industry has taken a high quality carbohydrate, whole wheat and grain, and processed it into an unhealthy choice. Stick to the original whole wheat/whole grains. Read the ingredients on whole wheat products to insure they are truly whole wheat as many breads and bread products such as english muffins, pancakes and waffles, cereals, and crackers are a combination of white and wheat flour; choose the whole grain. Read the label; look for 2 to 3 grams of fiber per serving as this is a good rule of thumb for healthier whole wheat and grain products. And don't be fooled by those whole grain muffins that are full of fat and sugar - not the best choice. Read the label; keep those sugars and fats 3 grams of less per serving.

WATER WATER WATER is even more valuable now because you are going to get your fiber in your whole wheat and grains so we need the water to keep it easily moving through our digestive system. Let's increase  by 8 ounces this week for a total of 32 ounces per day.

And for our activity, increase your walk by adding 5 minutes for a total of 20 minutes per day, 3 days per week. If you prefer 15 minutes walks, add another day walking 4 days per week instead.

Refer to the last 2 week WKBN highlights on our website to keep focused on all the components we have covered while Phasing into Fitness. TO A BETTER YOU!

We welcome your questions and comments. info@thefitnesst.com