Team Lean2019

“Lose It To Win It”Weekly Success Tip

Week 4

Team Lean2019

www.move.va.gov Standard Handouts ! S08 Version 5.0 Page 2 of 6

Physical Activity

1. Write your weekly physical activity goal on the top line. Example: “I want to walk 15 to 30 minutes per day for 4 out of 7 days this week and do strength training twice a week. I will also look for additional ways to be active throughout the day, like taking the stairs instead of the elevator, three times a day.”

Refer to Handout S02, Set Your Weight Loss Goals, for an explanation of how to set a SMART goal. NOTE: You do not need to do all four types of activity each day. See below for descriptions and guidance for recommended amounts of physical activity. Refer to the sample plan to see how to spread out the types of activities over the week.

2. Aerobic activity is when the body’s large muscles move together and your heart beats faster than usual. Examples include aerobics, swimming, running, walking, kickboxing, dancing, and cycling. This type of activity burns the most calories and promotes weight loss. In this box, write down what

you did, how long you did it, and/or the number of steps/wheelchair revolutions.

3. Strengthening activity is when is when the body’s muscles work against a force or weight. Examples include elastic bands, weights, or body weight. In this box, write down the type of

strength training and how many repetitions and sets of each exercise you performed.

4. Flexibility (stretching) lengthens a muscle. This makes a muscle feel loose while increasing range of motion. Examples include self-stretch, yoga, Pilates, and chair stretching routines. In this box, write

down the type of stretch you participated in.

5. Lifestyle activity occurs during normal, everyday activity such as vacuuming, walking the dog, mowing the lawn, participating in a walking meeting at work, or dancing.

6. Recommended Amounts of Physical Activity • Aerobic:

• Weight Loss: 300 minutes (5 hours) per week. Start with what you can do and build to 300 minutes over time.

• Health/Weight Maintenance: 150 minutes (21⁄2 hours) per week, in periods of at least 10 minutes.

• Strength: Do strength training 2–3 times/week. Each exercise should be repeated, completing 8–12 repetitions.

• Flexibility/Stretching: Be sure to stretch after each workout, whether it’s aerobic or strength.

• Lifestyle Activity: Get as much as you can.

7. At the end of the day, circle whether you met your goal for the day: • If you met your goal, circle “I did it!” • If you almost met your goal, circle “Almost.” • If you didn’t achieve your goal, circle “Try again.”

8. At the end of each day, total your aerobic activity (in minutes). At the end of each week, add your daily aerobic totals together to determine your weekly aerobic time.

Daily Food and Physical Activity Diary Team Lean2019

www.move.va.gov Standard Handouts ! S08 Version 5.0 Page 2 of 6

Physical Activity

1. Write your weekly physical activity goal on the top line. Example: “I want to walk 15 to 30 minutes per day for 4 out of 7 days this week and do strength training twice a week. I will also look for additional ways to be active throughout the day, like taking the stairs instead of the elevator, three times a day.”

Refer to Handout S02, Set Your Weight Loss Goals, for an explanation of how to set a SMART goal. NOTE: You do not need to do all four types of activity each day. See below for descriptions and guidance for recommended amounts of physical activity. Refer to the sample plan to see how to spread out the types of activities over the week.

2. Aerobic activity is when the body’s large muscles move together and your heart beats faster than usual. Examples include aerobics, swimming, running, walking, kickboxing, dancing, and cycling. This type of activity burns the most calories and promotes weight loss. In this box, write down what

you did, how long you did it, and/or the number of steps/wheelchair revolutions.

3. Strengthening activity is when is when the body’s muscles work against a force or weight. Examples include elastic bands, weights, or body weight. In this box, write down the type of

strength training and how many repetitions and sets of each exercise you performed.

4. Flexibility (stretching) lengthens a muscle. This makes a muscle feel loose while increasing range of motion. Examples include self-stretch, yoga, Pilates, and chair stretching routines. In this box, write

down the type of stretch you participated in.

5. Lifestyle activity occurs during normal, everyday activity such as vacuuming, walking the dog, mowing the lawn, participating in a walking meeting at work, or dancing.

6. Recommended Amounts of Physical Activity • Aerobic:

• Weight Loss: 300 minutes (5 hours) per week. Start with what you can do and build to 300 minutes over time.

• Health/Weight Maintenance: 150 minutes (21⁄2 hours) per week, in periods of at least 10 minutes.

• Strength: Do strength training 2–3 times/week. Each exercise should be repeated, completing 8–12 repetitions.

• Flexibility/Stretching: Be sure to stretch after each workout, whether it’s aerobic or strength.

• Lifestyle Activity: Get as much as you can.

7. At the end of the day, circle whether you met your goal for the day: • If you met your goal, circle “I did it!” • If you almost met your goal, circle “Almost.” • If you didn’t achieve your goal, circle “Try again.”

8. At the end of each day, total your aerobic activity (in minutes). At the end of each week, add your daily aerobic totals together to determine your weekly aerobic time.

Daily Food and Physical Activity Diary

!!

Day

/Wei

ght

Sund

ay/

26

7!

Mon

day/

26

6.5!

Tues

day/

26

6.5!

Wed

nesd

ay/

26

6!T

hurs

day/

26

6.3!F

riday

/ 2

66

.2!

Satu

rday

/ 2

65

.8!

Brea

kfas

t (6

am

– 1

0am

)

M =

Min

dful

PC

= P

ortio

n Co

ntro

l H

= H

ealth

y

Hung

er/F

ulln

ess S

cale

X

= Pr

e-m

eal

! =

Pos

t-mea

l

8 oz

oran

ge ju

ice

1 cu

p rais

in br

an

1⁄2

cup 2

% mi

lk

1 ts

p sug

ar su

b.

2 sli

ces w

heat

toas

t 1

cup c

offe

e

1 cu

p oat

meal

1⁄

2 cu

p 2%

milk

1

tsp s

ugar

sub.

1

Engli

sh m

uffin

2

tbsp

no su

gar j

am

1 cu

p cof

fee

!

1 ha

rd-b

oiled

egg

3 oz

ham

2

slice

toas

t 1

tsp n

o sug

ar ja

m

8 oz

toma

to ju

ice

!

2 bis

cuits

and

1⁄2

cup g

ravy

2

scra

mbled

eggs

1

cup C

anta

loupe

8

oz or

ange

juice

!

1 cu

p oat

meal

1⁄

2 cu

p 1%

milk

1

cup c

offe

e 1

oran

ge

!

3 pie

ces F

renc

h Toa

st

3 Tb

sp lit

e map

le sy

rup

1 Tb

sp m

arga

rine

1 cu

p 1%

milk

!

1 1⁄

2 cu

ps ra

isin b

ran

1 plu

m

1 cu

p cof

fee

1⁄2

cup 1

% mi

lk !

Lunc

h (1

1 am

– 2

pm)

!

Larg

e sala

d (4

oz

grille

d chic

ken)

2

tbsp

ranc

h 1

cup g

reen

bean

s 1⁄

2 ba

nana

wa

ter w

/lemo

n

Larg

e gar

den s

alad

4 oz

tuna

in w

ater

2

tbsp

low-

fat b

lue

chee

se

1 sm

all di

nner

roll n

o bu

tter

!

2 lar

ge sl

ices

mush

room

& on

ion

thin

crus

t pizz

a sid

e sala

d 2

tbsp

Itali

an dr

essin

g !

1 pr

otein

shak

e 1

pear

8

oz w

ater

!

Grille

d Chic

ken o

n wh

eat b

un

1 sm

all or

der f

ries

1 sm

all di

et co

ke

!

Tuna

Sala

d Sub

1

bag o

f chip

s 1

pickle

1

diet

coke

1

small

cook

ie !

Vege

table

Sala

d 1

cup G

reek

yogu

rt

2 tb

sp O

il and

vin

egar

dres

sing

8 oz

wat

er

!

Din

ner

(5 p

m –

8pm

)

!

Turk

ey an

d pro

volon

e ch

eese

sand

wich

on

whe

at

1 tb

sp m

usta

rd

1 ba

g chip

s 1

diet

coke

!

8 oz

spag

hett

i 4

small

mea

tball

s sid

e sala

d di

et je

llo

8 oz

wat

er

!

6 oz

bake

d chic

ken

with

out s

kin

2 tb

sp bb

q sau

ce

1⁄2

cup s

team

ed ri

ce

+ ma

rgar

ine

1 cu

p bro

ccoli

8

oz w

ater!

6 oz

salm

on

1 cu

p spin

ach

1⁄2

bake

d pot

ato w

ith 1

tb

sp lo

w-fa

t sou

r cre

am

and 1

tbsp

mar

garin

e 8

oz w

ater

!

6 oz

grille

d sirl

oin st

eak

1 cu

p sau

téed

mu

shro

oms

3⁄4

cup s

callo

ped

pota

toes

!

2 ch

icken

soft

taco

s 1⁄

2 cu

p blac

k bea

ns

20 ch

ips w

ith sa

lsa

1⁄2

cup y

ellow

rice

1

skinn

y mar

garit

a !

1 1⁄

2 cu

p che

ese r

aviol

i sid

e sala

d 1

piece

garli

c bre

ad

8 oz

wat

er

!

Snac

ks &

Be

vera

ges

(bet

wee

n m

eals)

Re

mem

ber, a

ll sna

cks

shou

ld b

e he

alth

y, m

indf

ul

and

porti

on co

ntro

lled;

in

clude

alco

holic

be

vera

ges

90-c

alorie

gran

ola ba

r 2

cups

popc

orn

1 me

dium

apple

!

Oran

ge

120-

calor

ie gr

anola

bar

1 me

dium

choc

olate

mu

ffin

!

Celer

y Ca

rrot

s 2

tbsp

pean

ut bu

tter

15

0- ca

lorie

froze

n yo

gurt

cone

!

!2

strin

g che

ese

15 al

mond

s !

!Ce

lery a

nd ca

rrot

s 2

tbsp

pean

ut bu

tter

!

Tota

l Cal

orie

s 1

42

2!

19

38!

23

99!

21

75!

17

18!

27

20!

16

25!

Goa

l Met

?!I d

id it

Alm

ost

Try

Aga

in! I

did

it A

lmos

t T

ry A

gain!!I d

id it

Alm

ost

Try

Aga

in! I d

id it

Alm

ost

Try

Aga

in! I d

id it

Alm

ost

Try

Aga

in!!I d

id it

Alm

ost

Try

Aga

in! I d

id it

Alm

ost

Try

Aga

in!

M

PC

H

1

2 3

4 5

6 7

8 9

10

Moo

d: e

xcit

ed

M

PC

H

1

2 3

4 5

6 7

8 9

10

Moo

d: c

onte

nt

M

PC

H

1

2 3

4 5

6 7

8 9

10

Moo

d: n

eutr

al

M

PC

H

1

2 3

4 5

6 7

8 9

10

Moo

d: s

ad

M

PC

H

1

2 3

4 5

6 7

8 9

10

Moo

d: o

kay

M

PC

H

1

2 3

4 5

6 7

8 9

10

Moo

d: r

elax

ed

M

PC

H

1

2 3

4 5

6 7

8 9

10

Moo

d: h

appy

M

PC

H

1

2 3

4 5

6 7

8 9

10

Moo

d: h

appy

M

PC

H

1

2 3

4 5

6 7

8 9

10

Moo

d: a

nxio

us

M

PC

H

1

2 3

4 5

6 7

8 9

10

Moo

d: b

ored

M

PC

H

1

2 3

4 5

6 7

8 9

10

Moo

d: h

appy

M

PC

H

1

2 3

4 5

6 7

8 9

10

Moo

d: n

eutr

al

M

PC

H

1

2 3

4 5

6 7

8 9

10

Moo

d: h

appy

Dai

ly F

ood

and

Phys

ical

Act

ivit

y D

iary

N

ame:

D

ate:

Dai

ly C

alor

ie G

oal:

(se

e ins

tructi

ons o

r Sta

ndar

d Han

dout

S01 f

or gu

idanc

e)

Wee

kly

Food

Goa

l:

NO

TE: In

clude

ever

ythi

ng yo

u eat

and d

rink i

n you

r diar

y.

John

H. H

ero

Apr

il 1

2

00

0

I will

drin

k w

ater

or d

iet

cola

s in

stea

d of

regu

lar s

odas

thi

s w

eek.

Stan

dard

Han

dout

s!!!!"

S08

Vers

ion

5.0

Page

3 o

f 6

ww

w.m

ove.

va.g

ov

M

PC

H

1

2 3

4 5

6 7

8 9

10

Moo

d: h

appy

M

PC

H

1

2 3

4 5

6 7

8 9

10

Moo

d: a

nxio

us

M

PC

H

1

2 3

4 5

6 7

8 9

10

Moo

d: a

ngry

M

PC

H

1

2 3

4 5

6 7

8 9

10

Moo

d: s

ad

M

PC

H

1

2 3

4 5

6 7

8 9

10

Moo

d: h

appy

M

PC

H

1

2 3

4 5

6 7

8 9

10

Moo

d: h

appy

M

PC

H

1

2 3

4 5

6 7

8 9

10

Moo

d: c

onte

nt

M

PC

H

1

2 3

4 5

6 7

8 9

10

Moo

d: w

orri

ed

X X

X X

X X

X X

X X

X X

X

X X

X X

X X

X

!!

Su

nday!

Mon

day!

Tues

day!

Wed

nesd

ay!

Thur

sday!

Frid

ay!

Satu

rday!

Aer

obic

(T

ype,

Tim

e/

Step

s/W

heel

chai

r Re

volu

tions

)

20 m

inute

s on

ellipt

ical

45-m

inute

wat

er

aero

bics c

lass !

10-m

inute

bike

ride

30

minu

te tr

eadm

ill !

!45

-minu

te w

ater

ae

robic

s clas

s !

! !

Stre

ngth

!

Typ

e:

Typ

e: r

esist

ance

Ban

d (1

2 ex

ercis

es) !

Typ

e:!

Typ

e:!

Typ

e: f

ree w

eight

s and

bo

dy w

eight

exer

cises!

Typ

e:!

Typ

e:!

Repe

titio

ns:

Repe

titio

ns:

10-1

5 Re

petit

ions

: Re

petit

ions

: Re

petit

ions

: 10

-15

Repe

titio

ns:

Repe

titio

ns:

Sets

: Se

ts:

2 Se

ts:

Sets

: Se

ts:

3 Se

ts:

Sets

:

Flex

ibili

ty

(Typ

e)

!

10-m

inute

stre

tch

of lo

wer b

ody

!

5-mi

nute

stre

tchin

g af

ter s

tren

gth

train

ing ro

utine

!!

1-ho

ur yo

ga cl

ass !

!15

-minu

te st

retc

h in

pool !

!20

minu

tes

stre

tchin

g !

Life

styl

e A

ctiv

ity

(Typ

e/Ti

me)

Two 1

0-mi

nute

walk

s !15

-minu

te w

alk

at lu

nch !

Shop

ping a

t the

mall

fo

r 1 ho

ur

park

ed at

back

of

park

ing lo

t

30-m

inute

danc

e les

son !

!!

mowe

d the

gra

ss w

ith

push

mow

er

weed

ed th

e gar

den

wash

ed th

e car!

18 ho

les of

golf

walki

ng co

urse

!!

Goa

l Met

?!I d

id it

Alm

ost

Try

Aga

in!I

did

it A

lmos

t T

ry A

gain!! I d

id it

Alm

ost

Try

Aga

in!I d

id it

Alm

ost

Try

Aga

in! I d

id it

Alm

ost

Try

Aga

in!!I d

id it

Alm

ost

Try

Aga

in! I d

id it

Alm

ost

Try

Aga

in!

Tota

l Wee

kly

Aer

obic

Tim

e (#

min

utes

)

50 m

inute

s!60

minu

tes

40 pl

anne

d minu

tes

35 m

inute

s mall

wa

lking!

0 pla

nned

minu

tes o

f ae

robic

activ

ity

!

45 m

inute

s 70

minu

tes!

30 m

inute

s on

golf

cour

se

!

Phys

ical

Act

ivit

y W

eekl

y G

oal:

I wan

t to

be

phys

ical

ly a

ctiv

e 5

day

s th

is w

eek t

hrou

gh w

alki

ng, a

erob

ic e

xerc

ise,

and

par

tici

pate

in 2

day

s of

str

engt

h tr

aini

ng.

Pedo

met

er:

9

,55

8 s

teps

Pe

dom

eter

:

12

,20

0 s

teps

Pe

dom

eter

:

16

,45

9 s

teps

Pe

dom

eter

:

4,3

26

ste

ps

Pedo

met

er:

1

1,0

09

ste

ps

Pedo

met

er:

1

3,9

88

ste

ps

Pedo

met

er:

1

4,4

50

ste

ps

Stan

dard

Han

dout

s!!!!"

S08

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ion

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4 o

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ww

w.m

ove.

va.g

ov

!!

Day

/Wei

ght

Sund

ay/ !

Mon

day/

!Tu

esda

y/ !

Wed

nesd

ay/

!Th

ursd

ay/

!Fr

iday

/ !

Satu

rday

/ !

Brea

kfas

t (6

am

– 1

0am

)

M =

Min

dful

PC

= P

ortio

n Co

ntro

l H

= H

ealth

y

Hung

er/F

ulln

ess S

cale

X

= Pr

e-m

eal

! =

Pos

t-mea

l

!

!!

!!

!

Lunc

h (1

1 am

– 2

pm)

!

!

! !

!!

!

Din

ner

(5 p

m –

8pm

)

!

!!

!!

!!

!

Snac

ks &

Be

vera

ges

(bet

wee

n m

eals)

Re

mem

ber, a

ll sna

cks

shou

ld b

e he

alth

y, m

indf

ul

and

porti

on co

ntro

lled;

in

clude

alco

holic

be

vera

ges

!!

!!

!!

!

Tota

l Cal

orie

s !

!!

!!

!!

Goa

l Met

?!I d

id it

Alm

ost

Try

Aga

in!I

did

it A

lmos

t T

ry A

gain!!I d

id it

Alm

ost

Try

Aga

in!I d

id it

Alm

ost

Try

Aga

in!I d

id it

Alm

ost

Try

Aga

in!!I d

id it

Alm

ost

Try

Aga

in!I d

id it

Alm

ost

Try

Aga

in!

M

PC

H

1

2 3

4 5

6 7

8 9

10

Moo

d:

Dai

ly F

ood

and

Phys

ical

Act

ivit

y D

iary

N

ame:

D

ate:

Dai

ly C

alor

ie G

oal:

(se

e ins

tructi

ons o

r Sta

ndar

d Han

dout

S01 f

or gu

idanc

e)

Wee

kly

Food

Goa

l:

NO

TE: In

clude

ever

ythi

ng yo

u eat

and d

rink i

n you

r diar

y.

Stan

dard

Han

dout

s!!!!"

S08

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ion

5.0

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5 o

f 6

ww

w.m

ove.

va.g

ov

M

PC

H

1

2 3

4 5

6 7

8 9

10

Moo

d:

M

PC

H

1

2 3

4 5

6 7

8 9

10

Moo

d:

M

PC

H

1

2 3

4 5

6 7

8 9

10

Moo

d:

M

PC

H

1

2 3

4 5

6 7

8 9

10

Moo

d:

M

PC

H

1

2 3

4 5

6 7

8 9

10

Moo

d:

M

PC

H

1

2 3

4 5

6 7

8 9

10

Moo

d:

M

PC

H

1

2 3

4 5

6 7

8 9

10

Moo

d:

M

PC

H

1

2 3

4 5

6 7

8 9

10

Moo

d:

M

PC

H

1

2 3

4 5

6 7

8 9

10

Moo

d:

M

PC

H

1

2 3

4 5

6 7

8 9

10

Moo

d:

M

PC

H

1

2 3

4 5

6 7

8 9

10

Moo

d:

M

PC

H

1

2 3

4 5

6 7

8 9

10

Moo

d:

M

PC

H

1

2 3

4 5

6 7

8 9

10

Moo

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Building a healthy plate is easy when you make half your plate fruits and vegetables. It’s also a great way to add color, flavor and texture plus vitamins, minerals and fiber. All this is packed in fruits and vegetables that are low in calories and fat. Make 2 cups of fruit and 2 ½ cups of vegetables your daily goal. Try the following tips to enjoy more fruits and vegetables every day.

1. Variety abounds when using vegetables as pizza topping. Try broccoli, spinach, green peppers, tomatoes, mushrooms and zucchini.

2. Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.

3. Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla.

4. Try crunchy vegetables instead of chips with your favorite low-fat salad dressing for dipping.

5. Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.

6. Add color to salads with baby carrots, grape tomatoes, spinach leaves or mandarin oranges.*

7. Keep cut vegetables handy for mid-afternoon snacks, side dishes, lunch box additions or a quick nibble while waiting for dinner. Ready-to-eat favorites: red, green or yellow peppers, broccoli or cauliflower florets, carrots, celery sticks, cucumbers, snap peas or whole radishes.

20 Ways to Enjoy More Fruits and Vegetables

Eat RightFood, Nutrition and Health Tips from the Academy of Nutrition and Dietetics

Team Lean2019

8. Place colorful fruit where everyone can easily grab something for a snack-on-the-run. Keep a bowl of fresh, just ripe whole fruit in the center of your kitchen or dining table.

9. Get saucy with fruit. Puree apples, berries, peaches or pears in a blender for a thick, sweet sauce on grilled or broiled seafood or poultry, or on pancakes, French toast or waffles.

10. Stuff an omelet with vegetables. Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes or onions with low-fat sharp cheddar cheese.

11. “Sandwich” in fruits and vegetables. Add pizzazz to sandwiches with sliced pineapple, apple, peppers, cucumber and tomato as fillings.

12. Wake up to fruit. Make a habit of adding fruit to your morning oatmeal, ready-to-eat cereal, yogurt or toaster waffle.

13. Top a baked potato with beans and salsa or broccoli and low-fat cheese.

14. Microwave a cup of vegetable soup as a snack or with a sandwich for lunch.

15. Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagna, meat loaf, mashed potatoes, pasta sauce and rice dishes.

16. Make fruit your dessert: Slice a banana lengthwise and top with a scoop of low-fat frozen yogurt. Sprinkle with a tablespoon of chopped nuts.

17. Stock your freezer with frozen vegetables to steam or stir-fry for a quick side dish.

18. Make your main dish a salad of dark, leafy greens and other colorful vegetables. Add chickpeas or edamame (fresh soybeans). Top with low-fat dressing.*

19. Fruit on the grill: Make kabobs with pineapple, peaches and banana. Grill on low heat until fruit is hot and slightly golden.

20. Dip: Whole wheat pita wedges in hummus, baked tortilla chips in salsa, strawberries or apple slices in low-fat yogurt, or graham crackers in applesauce.

*See “Color Your Plate with Salad” at www.eatright.org/nutritiontipsheets for more tips on creating healthy salads

Authored by Academy of Nutrition and Dietetics staff registered dietitian nutritionists.

©2014 Academy of Nutrition and Dietetics. Reproduction of this tip sheet is permitted for educational purposes. Reproduction for sales purposes is not authorized.

This tip sheet is provided by:

For a referral to a registered dietitian nutritionist and

for additional food and nutrition information visit

www.eatright.org.

Team Lean2019