UNLIMITED VEGETABLES AND SALADS
All the lunches and dinners can be accompanied by as much as you want of the following vegetables or salad. Do not, however, add extra calories by stir-frying or coating them with dressing!
Choose from the following list:
| asparagus | cucumber |
| cabbage | celery |
| spring greens | onions |
| kale | red, yellow, and green |
| spinach | peppers |
| mushrooms | leeks |
| fennel | lettuce and all other salad |
| tomatoes | greens |
| squash | zucchini |
DAY 7
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.
DAY 8
Today’s mantra: Today is a new day and I feel great.
Today’s step target: 10,000
Tip/testimony from volunteer: At first, my skin got worse and I caught a cold but my pimples soon vanished and I didn’t have any stomach problems, which I normally have on a regular basis. By the end of the 14 days my stomach was much flatter and I had lost inches. Natasha, 28
| 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 porridge: ⅔ cup oatmeal cooked with ⅔ cup semi-skimmed milk and garnished with 4 chopped dried apricots 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 | |
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Suggested activity zone
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