Week 2 – 6 Week Blitz

What is the 6 week Blitz?  Last week many of our participants began a 6 week Blitz – a program that focuses on behavioural change and goal setting for our team members who would like to get back on track and live a bit healthier.

There’s no cost, no meetings to attend, nothing asked of you other than to read the weekly newsletter every Friday and follow the goal setting for the coming week.  Each week we’ll focus on a different area of health/fitness, making one change at a time.  It will give you something to focus on, and encourage you to make healthy changes in a manageable way.  My goal is that eventually these changes will become the new norm for you.

If you are following the Blitz don’t forget to let me know in the comments box below – I’ll be sending extra information and tips to those involved in the Blitz.

Week 1 Review
How did you go with your “Junk food spring clean” last week?  Did you manage to stay “junk” food free from Monday morning?  Did you find it easier as the week went along or harder?  Feel free to email your experience. Or leave your comments on our blog post for week 1 by clicking here http://blog.healthybalancefitness.com.au/2010/08/join-our-6-week-blitz/

Week 2 – 6 Week Health & Fitness Blitz
The success of this program is dependent on your level of effort.  Take the opportunity to make the commitment to yourself that you will do everything within the program to the best of your ability.

Food Quality – Are you getting the nutrients you need?

Much of the food we eat now is far from its natural form – most of it processed before we put it in our mouths.  Nutritionists like to measure the level of processing by calling it “Human Interference”.  For example, an apple has low Human Interference (HI) whereas rice crackers have a high HI – they are unrecognisable as their naturally occurring form – rice.   Think back over what you ate yesterday – how many items were unprocessed and still in their natural state?  If you are like most people you would find only the fruits, veggies and meat were in a form closest to their natural state.  We now eat a lot of highly processed products especially breads, cakes, biscuits, rice crackers, pasta etc.

Low HI foods are generally higher in fibre, nutrients, and have a lower Glycaemic Index.  Our bodies must work harder to digest them – which is a great thing!  This doesn’t mean that we shouldn’t eat processed high HI foods, but we should make the bulk of our diet fresh fruit, vegetables, wholegrains and some lean meats/fish.  Think of the diet pyramid!

The Australian Federal Government’s initiative recommends that we should consume 5 serves of vegetables and 2 serves of fruit per day.

A lifetime habit of eating fruit and vegetables every day can help prevent:
*        Some forms of cancer
*        Overweight and obesity
*        Coronary heart disease
*        Constipation

It can also:
*        Reduce blood pressure and blood cholesterol levels
*        Improve control of diabetes.

A recent study found that West Australian adults eat on average 2.6 serves of vegetables per day, half the recommended 5 serves for good health.  They were also found to eat only 1.6 serves of fruit per day.

So, what exactly is a serve? Smaller than you may think, which makes eating 2 and 5 an achievable goal.

Here’s the serve guide:
One serve of vegetables is 75 grams or:
*        1/2 cup cooked vegetables
*        1 medium potato
*        1 cup salad vegetables
*        1/2 cup cooked legumes (dried beans, peas or lentils)
One serve of fruit is 150 grams of fresh fruit or
*        1 medium-sized piece (eg. apple)
*        2 smaller pieces (eg apricots)
*        1 cup canned or chopped fruit

Ideas – How to squeeze more vegetables into your day
*         Always serve main meals with cooked vegetables or a salad
*         Think about how you can add veggies to every meal
*         Enjoy grilled tomatoes and spinach with poached eggs for breakfast
*         Top toast with cooked mushrooms, tomatoes, capsicum or sweet corn
*         Chop and add to an omelette or savoury pancake
*         Heat chopped leftover vegetables and serve as a topping for toast; add an egg or reduced-fat cheese for a more substantial meal
*         Top English muffins or crumpets with diced vegetables and sprinkle with reduced-fat cheese for a quick mini pizza
*         Serve carrot and celery sticks, florets of broccoli and cauliflower, and strips of capsicum with a low fat dip
*         Grate or dice onion, carrot, zucchini, potato and corn into a savoury muffin or pikelet mixture
*         Grate beetroot and butternut pumpkin to add colour to your salad or sandwich
*         Make meat go further by adding extra vegetables in a stir-fry or casserole or meatloaf
*         Add vegies in season or legumes (e.g. dried beans, peas or lentils) to soups for added flavour and taste
*         Enjoy a carrot, orange and pineapple juice for breakfast for a serve of fruit and vegetable
*         Use capsicum, zucchini, pumpkin, eggplant, cabbage and lettuce leaves as edible containers with savoury fillings
*         For easy wedges, cut potato, sweet potato, pumpkin and parsnip into wedges; microwave until cooked; mix with a teaspoon of vegetable oil, dried mixed herbs and seasoning, and grill until crispy

For healthy recipes with lots of veggies and fruit see:
http://www.gofor2and5.com.au/recipes.aspx?c=3&a=133&n=1

Week 2 – Health & Fitness blitz – Your goals this week starting from today

 

  • Eat 5 serves of vegetables and 2 serves of fruit every day  (if you already easily meet this goal, think about minimising the processed foods you eat and maximising whole foods)
  • Continue with your goal from last week – Do not consume cake, biscuits, lollies, chocolate, icecream, soft drink, chips, and greasy or fried foods Monday morning – Friday 5pm.  Hopefully this goal will be even easier this week!
  • Drink 1.5 – 2 litres of water per day

We’d love to hear how you’re going with the Blitz.  Share your comments below…

Related Posts:
Week 1 – 6 Week Blitz

Related posts:

Posted in: Fitness, Goal Setting, Mind body, Nutrition, Uncategorized by Healthy Balance Fitness on 30th August 2010

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