Week 2 of the Total Transformation Challenge

First, read the article below from Health Central:


Reduce Heart Disease Risk by Eating Breakfast


Now for the challenge:

Week 2 – Nutrition Goal: Form the habit of eating a healthy breakfast daily

This week, you will enjoy:

• Fruit (apples, nectarines, pears, raspberries, strawberries, bananas, blueberries, cantaloupe, grapes, kiwi, mangos, watermelon, melons, papaya, peaches, pineapple, raisins, plums)
• Oatmeal
• Whole grain cereal with minimal sugar (ex. Total bran or raisin bran or look for the whole grain patch)
• Boiled egg whites
• Non-fat, 1%, 2% milk
• Freshly squeezed juice
• Green or regular tea, no sugar
• Coffee with Non-fat, 1%, 2% milk, no sugar
• Whole grain bread (look for whole grain patch)
• Skinless chicken or turkey
• 2% milk cheese
• Buckwheat pancakes
• Non-fat yogurt

Eat the following in moderation:
• Applesauce
• Boiled eggs whole
• Whole grain bagels with low-fat cream cheese
• Jam
• Flavored oatmeal
• Regular pancakes
• Rice cakes
• Lean steak (eye of round or top round cuts only)

Avoid (except on cheat days):
• White bread
• Bacon, sausage, canadian bacon, turkey bacon, or ham
• Fruit juices
• Margarine or butter
• Other cuts of steak
• Breakfast sandwiches
• Sugared cereal
• Cream cheese
• Flavored coffee
• Cinnamon buns, donuts, muffins, and pastries
• Tater tots or hash browns

You may eat foods from the “avoid” list for breakfast two days this week but each week carries over, so follow the drink guidelines from week 1 except for the 2 day days when you may cheat.



Week 2- Exercise Goal: Work out a minimum of 3 times per week.
This week, your challenge is to exercise 3 or more times a week for 15-30 minutes. There are no restrictions on what exercise you perform. Enjoy!