Week 3 of the Total Transformation Challenge

First check out this article from the Mayo Clinic:


Eating Less and Often: Does It Help Control Weight?


Now for the challenge:


Week 3 – Nutrition Goal: Eat healthy meals/snacks every 2-3 hours

This week, you will start following a consistent eating schedule to reduce cravings and avoid overeating.
Breakfast* Within an hour of waking up (7-8 AM)

Snack** 2-3 hours after breakfast (9-10 AM)

Lunch 2-3 hours after snack (12-1 PM)

Snack** 2-3 hours after lunch (3-4 PM)

Dinner Finished at least 3 hours before bed (7-8 PM)

* For breakfast, stick with foods on the "enjoy" list from week 2. You may occasionally eat from the "in moderation list".
** Small, healthy snacks. See “enjoy” foods below.


SNACKS

Enjoy:
• Fruit (apples, nectarines, pears, raspberries, strawberries, bananas, blueberries, cantaloupe, grapes, kiwi, mangos, watermelon, melons, papaya, peaches, pineapple, raisins, plums)
• Raw veggies (cucumbers, carrots, celery, broccoli, etc.)
• Non-fat yogurt (watch the sugar!)
• Granola/meal replacement bars (watch sugar content)
• Raw unsalted nuts (dry roasted peanuts, almonds, etc.)
• Raw sunflower seeds (no shell)

Eat the following in moderation:
• Applesauce
• Whole grain bagels with low-fat cream cheese
• Rice cakes
• 100-calorie snacks

Avoid (except on cheat days):
• Anything that comes out of a vending machine
• Anything not listed above including junk food, chips, and cakes!

Everything carries over from previous weeks.

Week 3- 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 a minimum of 30 minutes. There are no restrictions on what exercise you perform. Enjoy!


Tip: Get up 10 minutes early and pack your snack bag. Planning ahead will keep you out of the vending machine!