Week 2 (Part 2) - This Week's Tips from Andy

It's been a crazy busy week, but I wanted to make sure and post all of Andy's tips from this week, just in case you missed them:

-When the weather is bad and you need to get your daily walk in, try going to the mall early in the morning and speed walking inside.

-Try cooking a few days of food on Sunday when you have extra time so once the hustle and bustle of everyday life starts you already have your food prepared. Try cooking 6 chicken breast, brown rice and veggies and separate them into Tupperware containers to reheat later.

-Try and eat 25-30 grams of fiber per day. Fiber can help lower bad cholesterol and stabilize blood sugar levels so you won’t be on a constant roller coaster ride with your energy levels. Fiber can be found in whole grains, fruits and vegetables.

-Small amounts of calories add up over the course of a day and a week. An extra 125 calories a day will result in a weight gain of over 1 pound a month. This adds up to 12-13 pounds per year! If you start this habit right out of high school, by your 5 year reunion you will pack on 60 unwanted pounds, all because of an extra 125 calories a day!

-Every gram of fat has 9 calories, carbohydrate 4 calories and protein 4 calories. (Repeat this part of the fact) Fiber actually doesn’t count as calories. Keep this in mind when you are watching your calories.

-When buying whole wheat products make sure to look under the ingredients and the first ingredient should say “whole wheat flour”. If it says “enriched wheat flour” it is not the good stuff.

I hope you're doing well! I've already seen lbs. fall off, so that is encouraging! Keep your head up...we'll do this together! God is good!