Читать книгу Drop a Size in Two Weeks Flat! plus Collins GEM Calorie Counter Set - Joanna Hall - Страница 33

Today’s mantra: This is about me taking the first steps to a healthier life.

Today’s step target: 7000

Tip/testimony from volunteer: For years I tried different dieters’ classes and quick-fix programs but what I really needed was education. By developing an understanding of the foods I should be avoiding and those I should be increasing, and learning to fit structured exercise around my family, I feel like I can achieve my goal at last. Vickie, 29

On rising	1 glass of water plus cup of coffee, green tea or tea, or hot water and lemon
Suggested activity zone	15-minute walk (step target 1800) plus abdominal and core stability exercises
Breakfast	2 glasses of water breakfast cereal: ½ cup bran cereal or ⅓ cup bran cereal and dried fruit with ⅔ cup semi-skimmed milk and ½ cup raspberries 1 glass apple juice
Mid-morning spruce juice	choose a juice from those listed on page 14
Suggested activity zone	15-minute walk (step target 1800)
Lunch	I glass of water a lunch from the options suggested on pages 71–9

Mid-afternoon snack	2 glasses of water a snack from the options listed
Suggested activity zone	20-minute walk (step target 2400)
Satisfying soup	choose either the FOG or Immune-boosting Soup – make enough to last at least a few days
Dinner	2 glasses of water a Starch Curfew meal from the selection on pages 80–97
Suggested activity zone	10-minute walk (step target 1000)
Bedtime drink	chamomile tea, hot milk or soya milk, or hot water and lemon

TOP FRUIT

Not all fruit are created equal when it comes to cutting calories and boosting nutrients. The list below features the top water-dense fruits and what constitutes a serving of each.

Fruit	1 serving
Kiwi	2 fruits
Strawberries	large cup
Orange	1 large
Melon (any variety)	cereal bowl
Grapefruit	large cup
Raspberries	large cup
Pears	1 large
Grapes	large cup
Blueberries	large cup