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Day 4 - Diet and Exercise Routine

Exercise Routine

Items needed:

Running or walking shoes

Treadmill (optional)

Do a 20 minute mile on the treadmill or take a 20 to 30 minute brisk walk.

Breakfast

Have one or 2 cups of coffee if needed. Try decaffeinated if you like (remember decaffeinated coffee still has some caffeine in it, so this may suit you. Try to drink your coffee black or use a very small amount of artificial sweetener (Twin) and skim milk.

Banana Smoothie

Ingredients

1 Banana

1/2 cup low-fat vanilla yoghurt

1/4 cup orange juice

1/2 cup skim milk

2 teaspoons of whey powder

1 teaspoon of dark cocoa

6 crushed ice cubes

This recipe makes 2 servings. Save half for your evening snack.

Put ingredients in a blender and mix until well blended.

Have a 1/2 of a cup of orange juice with your breakfast

Mid-morning Snack

1 ounce of almonds, 1 ounce of raisins

Lunch

BLT

Ingredients

2 slices of whole-wheat bread

2 slices of tomato

2 slices of Canadian bacon

2 slices of Romaine Lettuce

2 teaspoons regular Becel margarine

1 teaspoon fat-free or low-fat mayonnaise (optional)

Pepper to taste

Mustard if desired

Toast the bread. Spread the toast lightly with the Becel. Top toast with the tomato, lettuce and cooked Canadian bacon. Add the mayo, pepper, and mustard. Have with glass of water or cup of black or herbal tea.

Mid-afternoon Snack

1 glass of V8 Juice (preferably low-sodium), 2 teaspoons of peanut butter

Dinner

Grilled Steak and vegetables

This recipe makes 1 servings

Ingredients

1 4-5 ounce servings of lean steak

1 tomato

1 ounce grated low-fat cheese

4 teaspoons minced garlic

Garlic powder

Pepper to taste

Yellow beans or a green vegetable

Preheat grill

Wash vegetables and prepare the way you like them or put them in foil with a teaspoon or becel or canola oil. Add some garlic powder and pepper. Place vegetable on grill. Should take about 10 or 15 minutes on the grill.

Spread 1 teaspoon of minced garlic, some garlic powder, and pepper on each side of the steak.

Slice the tomato into 3 or 4 slices. Place the slices on sheet of foil or baking dish. Spread some of the minced garlic, garlic powder, and pepper on each slice. Top with grated cheese.

Place the tomatoes on the grill with the steak on the side. The tomatoes need to be cooked just long enough to warm them and see the cheese melt.

Grill the steak to desired readiness.

Have dinner with a glass of water or soda water mixed with 1/4 cup of orange juice and 1/8 cup of cranberry juice.

Evening Snack

Remainder of banana smoothie from breakfast (reblend in the blender until well mixed.

Some information for this diet and exercise program was taken from books such as 'The Abs Diet', 'Scarsdale Diet', and 'The Zone'.

Copyright 2008

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