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Today’s mantra: Taking action is making me feel better about myself.

Today’s step target: 7000

Tip/testimony from volunteer: Don’t be despondent if the weight doesn’t come off right away. I found the real difference came during the last few days of the plan. Melanie, 30

On rising	1 glass of water plus cup of coffee, green tea or tea, or hot water and lemon
Suggested activity zone	30-minute walk (step target 3500)
Breakfast	2 glasses of water breakfast grill: broil 3 tomatoes and a handful of mushrooms (sprayed with oil) and serve with 1 poached egg and a slice of wholewheat toast
Mid-morning spruce juice	choose a juice from those listed
Suggested activity zone	rest
Lunch	1 glass of water a lunch from the options suggested in this book
Mid-afternoon	2 glasses of water
snack	a snack from the options listed
Suggested activity zone	rest
Satisfying soup	1 bowl of FOG or Immune-boosting soup
Dinner	2 glasses of water a Starch Curfew meal from the selection in this book
Suggested activity zone	30-minute walk (step target 3500)
Bedtime drink	chamomile tea, hot milk or soya milk, or hot water and lemon

THE IMPORTANCE OF REST

Did you notice that today’s walking schedule is a bit easier? Everyone needs time to recover and adapt to new demands and that’s why the plan incorporates this easier day. This is the perfect time to reward yourself for the hard work you’ve done so far with a relaxing hot bath, a massage or simply putting your feet up with a good book. You’ll also feel refreshed and motivated to get back to business tomorrow.