HOW TO MEASURE
Chest – measure with the tape flat across the nipple line
Waist – measure around the narrowest part of your midriff (for men, pull your tummy in for the first reading and let it go for the second)
Navel – measure around the midriff directly over the bellybutton
Hips – measure across the top of the buttock cheeks
Thighs – standing with feet together, measure 20cm up from the top of your kneecap and take a circumference measurement of your thighs.
DAY 1
Today’s mantra: This is about me taking the first steps to a healthier life.
Today’s step target: 7000
Tip/testimony from volunteer: For years I tried different dieters’ classes and quick-fix programs but what I really needed was education. By developing an understanding of the foods I should be avoiding and those I should be increasing, and learning to fit structured exercise around my family, I feel like I can achieve my goal at last. Vickie, 29
| On rising | 1 glass of water plus cup of coffee, green tea or tea, or hot water and lemon |
| Suggested activity zone | 15-minute walk (step target 1800) plus abdominal and core stability exercises |
| Breakfast | 2 glasses of water breakfast cereal: ½ cup bran cereal or ⅓ cup bran cereal and dried fruit with ⅔ cup semi-skimmed milk and ½ cup raspberries 1 glass apple juice |
| Mid-morning spruce juice | choose a juice from those listed on page 14 |
| Suggested activity zone | 15-minute walk (step target 1800) |
| Lunch | I glass of water a lunch from the options suggested on pages 71–9 |
| Mid-afternoon snack | 2 glasses of water a snack from the options listed |
| Suggested activity zone | 20-minute walk (step target 2400) |
| Satisfying soup | choose either the FOG or Immune-boosting Soup – make enough to last at least a few days |
| Dinner | 2 glasses of water a Starch Curfew meal from the selection on pages 80–97 |
| Suggested activity zone | 10-minute walk (step target 1000) |
| Bedtime drink | chamomile tea, hot milk or soya milk, or hot water and lemon |
TOP FRUIT
Not all fruit are created equal when it comes to cutting calories and boosting nutrients. The list below features the top water-dense fruits and what constitutes a serving of each.
| Fruit | 1 serving |
| Kiwi | 2 fruits |
| Strawberries | large cup |
| Orange | 1 large |
| Melon (any variety) | cereal bowl |
| Grapefruit | large cup |
| Raspberries | large cup |
| Pears | 1 large |
| Grapes | large cup |
| Blueberries | large cup |
DAY 2
Today’s mantra: Every small thing I do matters.
Today’s step target: 8000
Tip/testimony from volunteer: It was hard to fit in all the walks with my day-to-day lifestyle but I adapted the activity zones to suit my own life and made sure I fitted in as much activity as possible. I definitely feel fitter. Melanie, 39
| On rising | 1 glass of water plus cup of coffee, green tea or tea, or hot water and lemon |
| Suggested activity zone | 15-minute walk (step target 1800) plus abdominal and core stability exercises |
| Breakfast | 2 glasses of water |
| 3 rye crispbread with 1 mashed banana and | |
| 2T peanut butter cup of tea or coffee | |
| Mid-morning spruce juice | choose a juice from those listed on page 14 |
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Suggested activity zone
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