Day Four

Get your Heart Pumping!

Anytime you begin exercising, whether you hit the gym, jog, lift weights, or go for a power walk..your body starts getting healthier! And when you do cardio or aerobic exercise you are specifically elevating your heart rate which helps reduce the risk of heart disease. (Youʼll also lower that nasty, bad cholesterol, create leaner, toner muscles--which helps your body burn fat, reduce stress and elevate your mood.)

Exercise for today:

At least 45 minutes of cardio. Put in some interval drills. Push yourself out of that comfort zone---break a sweat and get your heart pumping.

Here's a mat workout about 20 minutes long (in two sections.) It's great for toning, lengthening and stretching muscles. This is also a good workout for becoming more in touch with your body--how flexible are you? I love getting on the floor and doing these types of moves, I find it helps calm, balance and center me.

Your pre-made menu for today:

BREAKFAST:  Canadian bacon/vegan bacon and small piece of cheese/vegan cheese melted on *bread/english muffin. Small fresh squeezed juice.

SNACK:  1/4 cup healthy trail mix.

LUNCH:  Mediterranean Plate: Falafel, stuffed grape leaves, lettuce, tomato, hummus, tabouli on whole wheat pita. 

SNACK:  Fruit or small low-sugar greek or almond yogurt.

DINNER:  Seitan (wheat meat) or lean grilled steak/chicken (about 6 oz) with steamed medley of broccoli, cauliflower, carrots and brown rice.

Tip:

Eating too much sugar inhibits your fat burning enzymes which slows down fat loss. Try to stay away from excess sugar.

Recipe:

Raw Beet Salad

I love this quick, fresh, healthy recipe. All of the ingredients are so good for you and it's great as a snack or side dish.

Mix Together:

2 stalks finely chopped celery

1 cup peeled and grated raw beets

2 chopped apples of your choice (i like one sweet, one tart) cored and chopped

Grated carrot to taste

Toss with light vinaigrette to moisten (to taste)

Salt & pepper to taste

Serve over bed of greens