DAY 13
Today’s mantra: I’ve come a long way in 2 weeks!
Today’s step target: 10,000
Tip/testimony from volunteer: I feel so proud of what I’ve achieved. I feel so much more active and I’m still keeping to the diet and exercise. I have bad days, but when I do, I just get back to the plan the next day instead of giving up. Tracy, 30
| 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) |
| Breakfast | 2 glasses of water apricot and banana smoothie: soften 6 dried apricots in boiling water then place a ripe banana, a 4oz pot of natural yogurt, a spoonful of honey and ⅔ cup semi-skimmed milk into a blender, add the softened apricots and blend until smooth |
| 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 on |
| 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 |
DEAR DIARY
Writing things down helps you keep track of what you’re eating and also increases your awareness of your general diet and may draw your attention to shortfalls. For example, do you always feel tired mid-afternoon and succumb to a sugary snack? Do you always eat the same fruits and vegetables or do you include a wide variety of types? This information can help you shape a healthier diet. In addition, as you adopt healthier habits and reap the results, seeing it in black and white is very motivating.
DAY 14
Today’s mantra: I am keen to continue with my new healthier lifestyle.
Today’s step target: 10,000
Tip/testimony from volunteer: Since starting this diet and exercise plan, I can’t believe how much weight I’ve lost, how my body shape has changed and how much better I feel about myself. If everybody could have a Joanna Hall to advise and look after them I am sure the world would be a happier, slimmer and healthier place! Carol, 42
| 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 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 | 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 |
UPPING THE INTENSITY
If walking at a steady pace now feels like child’s play, why not up the pace and try some intervals? Don’t worry, you don’t have to be an athlete to try interval training! Simply incorporate some faster bouts of power walking with your usual brisk pace. Use park benches, lampposts or even trash cans as markers to space out your intervals and make sure there’s a marked difference between the pace of your fast bout and your recovery walk.
DAY 15
Congratulations on completing the 14-day plan. Chances are, you’ve lost weight, improved your fitness, and feel healthier. Here’s how our volunteers got on, along with some of the positive changes they noticed:
Sharon, 26, lost 11 lb and 4 inches
Natasha, 28, lost 2lb and 5½ inches