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healthy fried rice

Hello All,

Feels great to have a full week of fitness under our belts including the three days of weight training and the newly incorporated Wednesday cardio workouts! In addition, it's never too late to check out the Weight for Me nutrition program and get started. You can begin with week one or jump in on week two as I coach in class and via email the healthy fried rice progression steps. In case you missed it, here is week 1 . . .

Week 1: Eat Breakfast! (Do Not Skip!) i.e.: ¼ c. E...gg Beaters or egg whites/2 slices wheat bread/low-fat cheese. Lower caffeine intake (Dehydrates). Incorporate ten (8- oz. glasses of water per day. The more water you drink, the less you’ll retain.

(*In-Class-Learn how glycemic index factors affect your energy levels and weight.) Cut out sports drinks, juice, and all sugar beverages. Cut out all fried foods. Eat healthier snacks . . . Suggestions: One serving of light popcorn, rice cakes, wheat-thins, triscuits, pretzels, half of wheat bagel, one piece of fruit (1/2 banana).

This week, we begin controlling our carbohydrate portions and choosing the right carbohydrates that are low in sugar and high in fiber. Please let me know if you have questions.

Week 2: (Choose low-glycemic carbohydrates.)

A serving size of carbohydrates is the size of a small fist or the palm of your hand.

Eliminate All processed foods. No white breads, no white rice, no white pasta. Substitute with whole wheat (wheat pita, wheat english muffin, flat-out wraps. Cut to skim milk. Incorporate green leafy vegetables-3 servings a day. Cut back on salt. Eliminate butter and margarine. Cook with olive oil, cooking spray, or spray butter substitutes. (White flour foods have a high-glycemic index-avoid them.)

Get CyberFIT: In case you missed class this morning, Kelly's Group Personal Training class has been digitally recorded and successfully uploaded to the Wix website. Please go to the following link to purchase the workout: http://bryanthomas02.wix.com/kellys-group-pt

Group Personal Training classes are offered Monday and Wednesday at 8:30am and Saturday at 10:00am every week! Join us!

Yours in Good Health and Great Spirit,
Kelly Thomas
International Fitness Presenter
World PowerBar Sponsored Athlete