Walk talk Series
Day 26 – Anaerobic Zone and Fat Foods vs. Fit Foods
Self-Talk
Look in the mirror and tell yourself, “I take care of my body. I feed it good things to make it healthy and strong. I eat to live. I do not live to eat. I savor my food and enjoy what I eat.”
Keep At It
If you once fail at your attempt to curtail your overeating, it doesn’t mean you are a failure at weight control and that you should just give up. Accept that you made a poor choice, but don’t let that poor choice influence the rest of your plan. The same holds true with exercise. Skipping a few workouts doesn’t mean you can’t get back on track. Weight control does not involve making perfect choices all the time, rather it’s about attempting to make good choices more often than poor ones.
Stock your pantry and refrigerator with healthy foods.
Get rid of the high-calorie, low-nutrition snacks like chips and candy. But don’t forget to have plenty of healthier options available as well. Change low volume high calorie meals to nutrient dense high volume meals.
Reduce calories and feel full and satisfied with healthier choices.
Fat Foods vs. Fit Foods
Popcorn Is a Perfect Healthy Snack 
Low-fat popcorn is crunchy, delicious, and a source of whole grain fiber. Plus, you can enjoy a large, filling portion! Look for popcorn made with “94% Fat Free Butter” or air-popped popcorn.
Potato chips are high in fat and it’s hard to eat just a few — all that you get in a 1-ounce serving. If you love chips, go for the baked ones and watch your portion size.
One Bowl for Your Fiber Needs
For a nourishing start to your day, choose a whole-grain bran cereal packed with fiber, such as bran flakes. Add fruit and low-fat milk for the most nutritious beginning.
Granola may be natural but it’s often high in fat. Use granola sparingly or as a topper on low-fat yogurt.
Snack on Healthy Hummus 
Hummus is a gratifying combination of nutrition when paired with fresh veggies like baby carrots or baked pita chips.
Made from chick peas, hummus is a good source of iron, vitamin C, protein, and fiber.
So enjoy the pleasing taste of hummus and skip the cheese dip that can lead to diet sabotage.
Fat-Free Frozen Shrimp & Prawns
Shrimp are a tastier and healthier alternative to breaded fish sticks.
You can buy them already cooked and shelled. Eat them cold with cocktail sauce, grill them, or sauté with veggies in a stir-fry.
Shave the Fat, Not the Flavor
Choose sorbets, sherbets, light ice creams, or frozen yogurts for a fraction of the fat and calories.
Thanks to a new special churning technology, these frozen treats taste like rich and creamy premium ice cream. A ½ cup dessert can fit into everyone’s diet.
Today’s Walk
- 25-50 minute walk in the fat burning zone – 60-70% of your maximum heart rate
- Warm up for 10 minutes at an easy pace.
- Increase your pace until you are at 60-70% of your maximum heart rate
- Walk in this zone for 30 minutes and then cool down with 5 minutes at an easier pace
Anaerobic Zone
In this zone of exercise intensity can be used to build your heart/lung capacity and endurance. In this zone, the body burns more calories but mostly from carbohydrates rather than fat. At 80-90% of your maximum heart rate, 15% of your calories burned in this zone are fats, 1% are proteins and 85% are carbohydrates. This intensity zone improves VO2 maximum. Advanced walkers enter this zone in a Threshold Workout.
