11/10/15 Health Journal

Make sure to drink at least 3 cup of water 20 minutes before each meal.

Breakfast:

Oatmeal with nuts, dried fruit, and a little bit of honey

Fruit smoothie,

Glass of milk/soy-milk

Lunch:

Chopped greens salad with tofu, veggies, lemon juice and salt to flavor

Fruit juice

Peanut butter and honey sandwich on whole wheat bread.

Supper:

vegetable soup

whole grain bread

Work out of the Day (rest day)

30 mins+ moderate intensity cardio, e.g. brisk walking, jogging, biking, swimming

90 seconds of plank, split if necessary

20 pushups split if necessary

90 tip toes split if necessary

Make sure to warm up, cool down and stretch for every workout.

Healthy advice for the day: STOP drinking water from fountains, unless you are willing to stand bent over slurping water for a long time. It is far better to bring a water bottle with you, or fill up a cup, these methods allow you to accurately determine how much water you are getting.

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