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SNACKS & BEVERAGES

Snacks and beverages are where many people unknowingly add extra fat and calories to their intake. Yet at the same time, we know that a flexible program must include a variety of acceptable snacks and beverages. The Lifestyles DREAM DIET Program suggests a DREAM COOKIE as one snack and a piece of fruit as another. It is very important to eat one DREAM COOKIE per day to ensure you are getting enough fiber to produce a cleansing effect. The other snack can come from the list below. To ensure your success, follow the suggested snack list as closely as possible (popcorn does not mean loaded with extra salt and butter)!

Beverages are totally flexible within the plan. Certain menus have specified beverages, but substitutions are fine. Choose from the list below but try to moderate your intake of coffee, red wine and diet sodas. If possible, one glass per day of skim or 1% milk is an excellent source of clacium. Those who are lactose intolerant should try soy milk.

SNACKS	BEVERAGES
240 ml (1 cup) 1% yogurt with fresh fruit	Mineral Water with lemon/lime
40 grams (9 slices Melba Toast)	240 mls (8 oz) skim of 1% milk
Pretzels (30 pieces)	240 mls (8 oz) vegetable juice (low sodium)
35 grams (2 oz) low-fat baked tortilla chips with 45 grams (5 tsp) of Salsa	240 mls (8 oz) soy milk
Raw Vegetables (as desired)	120 ml (4 oz) dry red wine
1 bowl low-fat popcorn	Diet Soda
	Tea with 1% milk
	Coffee with 1% milk
	Fruit Juice / fruit juice spritzer
	Iced Tea (unsweetened)

EXERCISE

Exercise is a healthy and effective addition to any weight management program. Not only does exercise burn calories while you are doing it, studies show that the metabolism is boosted in the hours following as well. One of the best and easiest forms of exercise is a brisk walk for a minimum of 20 minutes. Done 3 - 4 times per week, walking will provide a "spark" to your metabolism and help in your weight loss efforts.

Here are a few tips to make walking a fat-burning exercise:

• Walk briskly and steadily for a minimum of 20 minutes.

• Walk leaning slightly forward at the waist with your arms bent at your sides. Swing them back and forth to match your stride.

• Walk uphill, through parks or on uneven terrain. If possible, carry hand weights to increase the intensity fo the exercise.

• Walk with a friend to keep your heart rate up and motivate each other.