Your 28-Day Total Health Plan - Day 26

Day 26: Check if You Are on Track

If you are still following this, then give yourself a pat on the back! Three more days to go and you can congratulate yourself on having the tenacity to stick to the 28-Day Total Health Plan.

Let’s have a little recap today to check if you have been following the fundamentals:
1. For your main meals (breakfast, lunch and dinner), half your plate should be vegetables, one quarter protein and one quarter complex carbs. Example: black rice with fish and vegetables.
For those of you who are taking the Optimal Set, the PowerCocktail (supplying more than your half plate of vegetables) and a piece of banana on wholegrain toast and a small cup of yoghurt will be perfect for breakfast. For those on ProShape All-in-1, have your ProShape and a tuna salad, for instance.
The key is balance. You need to eat protein with carbohydrates (complex not simple) to get into the fat burning zone and keep your blood sugar level balanced. Protein slows down the release of sugar from carbs.
2. Graze, don’t gorge. You can have snacks (fruits, nuts) in between meals rather than overeat (and suffer from indigestion!) in one big meal.
3. Exercise to burn calories and increase metabolic rate. Muscle burns more energy than fat, so the more muscle you have, the higher your metabolism. What works best is to do 30 minutes if any exercise that gets your heart rate up, three times a week, and 8 - 10 minutes of muscle strengthening exercises three times a week.

Today’s Recipe
For today, try this simple Green Apple & Tuna Sandwich which you can prepare in the morning and bring to work for lunch.

INGREDIENTS (serves 8)
1 green apple
1 can (about 185gm) tuna flakes (in water)
2 tsp lime juice
Dash of black pepper
1 tbsp mayonnaise
8 slices wholegrain bread

DIRECTIONS
1. Chop the green apple into small cubes and mix with tuna flakes.
2. Add lime juice and pepper to taste
3. Add just enough mayonnaise to bind mixture together and spread onto sliced bread. You can also add slices of tomato and cucumber if you wish.