Exercise:
Walk- Up bright and early for a 40 minute hill walk (2km down - 2km up)
Swim program for today- 1.5km broken down into less boring segments - 300m warm up (freestyle); 400m medley (Butterfly, backstroke, breastroke, freestyle); 200m interval: 25m breastroke (easy) x 25m freestyle (flat out); 200 kickboard (alternate breastroke legs and freestyle legs); 400m alternate backstroke and butterfly.
Food:
Breakfast: 30g muesli, 80g low fat yoghurt; 100 g rockmelon; 1 nectarine; 50g blueberries. (4.5) (see picture)
Lunch: Wholemeal roll topped with 1 level tbs of extra lite Philadelphia spread, tomato, capsicum, grated carrot, beetroot, 50g low fat ham. (4.5)
Dinner: Small piece of steak topped with 1/4 avocado, with steamed potato, carrot, zuchini and broccoli, gravey (prepared in water), potato topped with 1tbs fat free natural yoghurt. (8)
Snacks: 1 scoop of low fat ice cream (1.5); 1 carrot (0); small bunch grapes (1.5); hot chocolate (recipe below) (0.5)
Hot chocolate: do you worry about all the additives that you find in commercial hot chocolates: emulsifiers, preservatives, colourings etc. Here is a very simple easy to prepare treat for chocoloholics (like me).
1 level teaspoon cocoa powder
2 level teaspoons sugar (or less if you aren't a sweet tooth like me)
21/2 level tablespoons skim milk powder
200 ml boiling water.
Combine in mug, add boiling water, stir well and enjoy sloooowly!
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