Fabulous Friday

Wow, what a great day Thursday turned out to be. Not easy, but well worth the effort of eating well and exercising. After work I went to the local swimming pool as planned and swam 1.8km, not quite as far as I wanted to go, but in the end it was the Chlorine levels which chased me out of the pool. After checking with the staff, they reckoned they were normal, but I'm pretty sure you shouldn't suffer from burning throat and dry mouth if the chlorine levels were correct. So I won't go back again at night.

Today's plans - not sure yet, have to entertain my 2 DDs. Might get another swim in with any luck. Already completed 5km easy walk (don't want to hurt my knees or hips). Would love to find some time to scrapbook.

Food plan-
Breakfast: Home made apple porridge (recipe below) (4.5)
Lunch: Salad wrap - 1/4 avocado topped with grated carrot, sliced cucumber, beetroot, alfalfa, salt and pepper. (3) Bowl of fruit salad - rockmelon, grapes and apple (2)
Dinner: 200g flake (fish),(recipe below), steamed vegetables potato, carrot, zuchino and broccoli. (6)
Snacks: Carrot sticks (0) 1 scoop Low fat ice cream (1.5); ww muesli bar (1.5) 150g ski delight yoghurt (2.5)

Apple porridge: Yummy and filling, a bit fiddly to make, but well worth the effort. Serves: 4. (4 per serve).

1.5 cups rolled oats
25g sultanas
1 tbs LSA mix (optional)
5 level tbs skim milk powder
1/2 tsp cinnamon powder
1/4 cup unsweetened apple juice
2 large green apples (thinly sliced)
2 level tbs brown sugar (optional) (I can't manage without it!)
3 cups very hot water.

Put the whole lot into a solid based pot and let stand for 10 minutes. Then put the pot onto the lowest setting on the cooktop and simmer (stirring occasionally) for around 1/2 an hour, serve immediately.

Microwave fish: Serves 1, each piece needs to be cooked separately. Cooking time only 3 -5 minutes in microwave. (3.5)

200 g fish (per person).
2 tbs lemon grated lemon rind
2 tbs lemon juice
salt and pepper to taste.

Place the fish onto a microwave safe ceramic dish. Rub the piece of fish with the lemon rind, salt and pepper, gently sprinkle juice over the top. Cover the container leaving a small opening in one corner. Cook in microwave for 3-5 minutes. Fish is cooked when it is tender, white and falls apart easily (over cooked it becomes very dry and hard).