Date:  January 30, 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 5:  Eliminate Full Fat/High Fat Dairy; Drink 48 ounces Water/Day; Walk 30 Minutes 3x/Week or 25 Minutes 4x/Week

Dairy products are an excellent protein carbohydrate combination food high in calcium and often fortified with vitamins such as A&D.  The key is selecting lowfat skim choices because dairy fat is a saturated unhealthy fat which is artery clogging, dense, and usually significantly contributes to excess weight.  Skim milk (or no more than 1% if cannot do skim), plain nonfat and lowfat LIGHT (light denotes low sugar also) flavored yogurts, lowfat/no fat cottage cheeses, lowfat cheeses, light lowfat sour cream, and light cream cheese are great choices.  Lowfat/Nofat ice creams and yogurts are not the healthiest dairy choices and we recommend limiting them to 2 times per week.  Watch their sugar content also.  Most sherbets and sorbets are not dairy which is why they have little or no fat but are high in sugar which we want to avoid.  We suggest 2 to 3 Dairy servings per day for most individuals, and studies are supporting that dairy products may contribute to weight loss and maintenance.  If you have any kidney problems, are lactose intolerant, or have other health issues, we recommend you consult with your physician regarding your dairy consumption. 

Drink 3 small 16 ounce bottles totaling 48 ounces per day, and let's get that walking up to 30 minutes 3xper week or 25 minutes 4xper week. 

Remember you get one free evening per week to enjoy the unhealthy foods we have eliminated over the past 5 weeks.  If you maintain a healthy diet a majority of the week and exercise accordingly, you can have a little time off to deviate from the regimen to enjoy the foods we love but aren't so good for us.  Have a great week!

Refer to the last 4 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