Week Three: Stick to Your Plan

Track Your Activity for Success
Research shows that women who track their eating and physical activity habits are more successful at improving them. Why? Tracking allows you to see the choices you make, determine whether you met your
goals, and learn what stopped you if you did not meet your goals.

You can also discover new ways to make healthier choices. For instance, if you typically grab a doughnut
for breakfast, you can plan ahead and bring a granola bar.

Tracking can seem like a lot of work. Use these tips to simplify the process.

Tip 1: Find a food and physical activity logging system that works for you. Paper, electronic, calendar, or notebook trackers are all examples of ways to track your meals and activities.

Tip 2: Focus on the behaviors you are trying to change. If you already eat more than 2.5 cups of fruit a
day, work on adding your 2.5 cups of veggies or eating heart-healthy fish twice a week.

Tip 3: Make the time for logging. Track your food and activity as you do it. This can help you know where you stand with your goals, and not forget anything you did or ate.

Physical Activity Is Everywhere.
Sneak in 10-minute or more bouts of activity throughout your day. Or, increase the intensity of the activities you already do. Your goal should be 150 minutes of activity a week.

At home: Clean with more vigor, take your kids or pet to the park to play, dig in the garden, or put on an exercise DVD instead of a movie.

At work: Take a brisk walk break instead of a smoke or coffee break; use the restroom, copy
or fax machine that's farthest away from your desk.

When you travel: Walk briskly around the airport rather than sitting before your flight and stay in a hotel that has a fitness facility and take along appropriate clothing and shoes.

Healthy Eating: Dining Out Done Right.

Eating out is okay! Almost every restaurant has at least one or two heart-healthy options, you just have to
plan ahead and know what you are going to order. Choose foods that are: baked, grilled, broiled, steamed, pan seared, dry sautéed or roasted. Avoid foods that are: fried (batter, pan, deep), sautéed, creamed, buttered, au gratin, scalloped, breaded or crispy.