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Today’s mantra: I feel really proud of my actions.

Today’s step target: 10,000

Tip/testimony from volunteer: Before I started the plan, I would often feel hungry between meals and have some chips or candy. I’ve found that drinking 2½ quarts of water a day suppresses the need to eat when I’m not genuinely hungry. I was amazed by what this simple action did for my hunger and energy! Alec, 33

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 1 grapefruit followed by a slice of stoneground wholewheat bread with a scrape of butter and yeast extract
Mid-morning spruce juice	choose a juice from those listed
Suggested activity zone	20-minute walk (step target 2400)
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	30-minute walk (step target 3600)
Satisfying soup Dinner	1 bowl of FOG or Immune-boosting soup
	2 glasses of water a Starch Curfew meal from the selection in this book
Suggested activity zone	15–20-minute walk (step target 2200)
Bedtime drink	chamomile tea, hot milk or soya milk, or hot water and lemon

SORE SHINS?

If you’re not accustomed to walking, you may find that the area along the front of your shins is sore or tender, particularly if you’ve been walking mainly on hard surfaces like concrete. This soreness is usually a result of inflammation of the anterior tibialis muscles, which lie along the front of the shin. These muscles are often weak and are prone to inflammation when we increase their usage.

To combat this problem, try this shin-strengthening exercise.

Lie on your back, knees bent, feet flat on the floor. Lift your toes off the floor, drawing them into your shins. The heels stay on the floor. Hold for 10 seconds and release. To make this harder you can attach a dynaband over the top of the foot and secure against a post as you lift your foot – you will then have the extra resistance of the band to work against.