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Today’s mantra: I feel like a new person!

Today’s step target: 10,000

Tip/testimony from volunteer: Don’t get disheartened if, from time to time, you fail to stick with the plan. A realistic and flexible approach is just as important as being disciplined. Tom, 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
	3 rye crispbread with 1 mashed banana and 2 tablespoons peanut butter cup of tea or coffee
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 snack	2 glasses of water 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

EVERY STEP COUNTS

Walking is about the best exercise we can do. It is the simplest, least expensive and most effective exercise for the vast majority of individuals. The health benefits of walking have been known for a long time, but now research has quantified the number of walking steps we should be taking each day to achieve specific activity goals. It has been shown that 4000 steps a day is the minimum we should all be taking to have a positive impact on our health, whereas 7000 steps a day can positively improve our fitness levels and 10,000 steps a day can contribute to weight loss. Hopefully, you’re beginning to see opportunities for quick walks throughout the day, so that you can break the 10,000 steps down into bite-size chunks.