Click Here for Day 5

Day 6 – Exercise and Diet Routine

Exercise Routine

Items needed:

Running or walking shoes

Treadmill (optional)

Do a 20 minutes 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.

Pouched egg on whole-wheat with fruit

Ingredients

1 egg

1 slice of whole-wheat bread

1 cup of blueberries

1/2 cup orange juice

Boil water in a small sauce pan then reduce heat

Crack egg and let egg drop into the hot water.

Toast the slice of whole-wheat bread

Put the poached egg onto the toast. Eat with a side of blueberries and 1/2 cup of orange juice.

Mid-morning Snack

1 ounce of almonds, 1 cup of fat-free or low-fat yoghurt

Lunch

Healthy Chilli and Whole-wheat Bun

Makes 4 servings

Ingredients

1 pound extra-lean ground beef or ground turkey

1 medium onion (chopped)

1 celery stalk (chopped)

1 green pepper (chopped)

1/2 dozen mushrooms (sliced)

1 handful of baby spinach

2 teaspoons of whey powder or 1 tablespoon of ground flaxseed

1 tablespoon minced garlic

1 teaspoon of garlic powder

1 tablespoon of chilli powder (more if you like it hotter)

Pepper to taste

15 ounce can of diced tomatoes

8 ounce can of tomato sauce

15 ounce can of red kidney beans

1 whole-wheat bun

Brown meat in 3-quart size sauce pan. Drain fat. You can also dump meat onto a few paper towels to soak up extra fat and then return meat to sauce pan.

Add onion, celery, green pepper, mushrooms, spinach, whey, and spices to the meat.

Sauté a few minutes until the vegetables are softened.

Add the tomatoes and tomato sauce to the mixture. Bring to a boil then reduce heat and simmer for 1/2 hour.

Note: At this point this recipe can be kept in the fridge for a day or 2 or frozen.

When ready to eat, heat the mixture to a boil, reduce heat, add the red kidney beans, simmer for 10 minutes, and serve with a whole-wheat roll.

Mid-afternoon Snack

1 slice of fat-reduced cheese, 1 ounce almonds

Dinner

Have whatever you like for dinner this evening.

Evening Snack

A cup of yoghurt with 1 teaspoon of whey and some strawberries.

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

Copyright 2008 

Click Here For Day 7