Day 3 | 30 Days Of ChangeGood habit:
Stop buying snacks and sweets and storing them in the house. So if you were to have a treat you would have to go out and get it while giving yourself time to change your mind. In most cases, it’ll be too much of an effort to leave the house. If you know you are likely to give in and buy something you know you are not supposed to - like biscuits or chocolate - avoid going into that aisle of the supermarket altogether, just go around it. When we are hungry it’s especially a bad idea to shop for food. Have a snack before going grocery shopping to make a better judgement regarding the items you pick. Today’s training:
Today it’s all about the time. In 90 minutes you can walk around 4.5 miles which will burn on average 300-350 calories depending on your weight and fitness level – the heavier you are the more you’ll burn. If you can’t allocate the whole 90 minutes you can split it through the day as long as you do 90 minutes in total. If you can run, even better – make it a slow run and you can split it into chunks too. Learn something new:
Exercise your memory today and take on learning a poem of your choice. Our mind is the repository of innumerable chunks of patterned language, yet, most of them are from our childhood. As children we yearn for it to be filled and easily catch on and remember even more complex longer verses. As adults having other problems we tend to rely on short-term memory, getting more and more forgetful. Memory is a muscle that we are supposed to exercise the same way we exercise our bodies but most of us simply have more important real-life issues to make time for something that seems so unimportant. It is important, though. You don’t have to spend a long time learning a poem, and it’ll be easier with a poem that you actually enjoy, but take 10-15 minutes before bed re-reading it and memorising a few lines at a time. Keep it on your mobile in a text-app with a shortcut for easy access. I, personally, recommend you start with The Road Not Taken by Robert Frost. Recipe:
Mayonnaise free Caesar salad
1 chicken breasts, cooked and thinly sliced
For the sauce:
7oz Greek low fat yogurt, 1tsp mustard, ½ tsps hot paprika, 1 garlic clove (crashed), lemon juice (just a squeeze), salt and pepper for taste
- Combine in a bowl and serve. Recipe:
Crustless spinach quiche:
1/2 onion, chopped
1/2 (10 ounce) package frozen chopped spinach, thawed and drained
2 eggs, beaten
1/2 cups shredded light cheese
salt & ground black pepper
1 tsps olive oil
- Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9 inch pie pan.
- Heat oil in a large skillet over medium-high heat. Add onions and cook, stirring occasionally, until onions are soft. Stir in spinach and continue cooking until excess moisture has evaporated.
- In a large bowl, combine eggs, cheese, salt and pepper. Add spinach mixture and stir to blend. Scoop into prepared pie pan.
- Bake in preheated oven until eggs have set, about 30 minutes. Let cool for 10 minutes before serving.Download PDF: goo.gl/QsoZW