Week 3 Challenge

Physical Challenge

1pt for every 30 minutes of moderate-intensity aerobic activity ( view definition )

2pts for every 30 minutes of vigorous-intensity aerobic activity ( view definition )

2pts for every 30 minutes of anaerobic activity ( view definition )

2pts for every 30 minutes of flexibility exercise ( view definition )

Nutrition Challenge

Lean on protein. This week’s challenge is all about trying leaner proteins. Substitute leaner meats for red meats this week and receive one point per serving. Example would include.

Ground chicken or turkey

Instead of

Ground Beef

Chicken, fish or turkey sausage

Instead of

Pork or beef sausage

Fish fillet

Instead of

Beef

Turkey bacon

Instead of

Pork bacon

Deer or Elk

Instead of

Beef

 

Or to earn even more points try a vegetable based alternative. Soy beans, black bean, white beans, navy beans, mung beans, chick pea etc. all contain protein. Every time you substitute a serving on beans (generally combine with rice or other grains) you get a great source of very lean protein and 2 points/serving. Here are a multiple recipes to try.

http://vegetarian.about.com/od/healthnutrition/tp/high-protein-recipes.htm

Once you open the link, click on the sub-links in an area of your interest.

To summarize:

1 point every time you choose lean meats such as chicken, turkey or fish instead of traditional dark meats.

2 points every time you eat a vegetarian protein such as beans or peas combine with rice or other grains.

See the following website for further details. http://www.savvyvegetarian.com/articles/get-enough-protein-veg-diet.php