Day 3

ACTIVITY

Walk briskly for 25 minutes

COPING

A massage for 15 – 30 minutes

Watch a sunset from your local park

EATING

The Rule of 15 kicks in today (Day 3) and each day thereafter.

Breakfast

• Glass of water
• Slices of fruit from the FP100 (i.e. the equivalent of one piece of fruit in total)
• Grilled tomatoes or bok-choy or spinach on whole grain toast - i.e. soy & linseed bread
• Cup of jasmine tea / green tea

Morning Snack

• A TRIMSHOT with soy milk, juice or yogurt (check your TRIMSHOT Counter for details). Always follow a TRIMSHOT with a glass of water.
• If you are still hungry then have one of Dr. John's FSS (Fail Safe Snacks).
• A coffee once a day is OK.

Lunch

• Glass of water
• Sandwich - on soy & linseed bread with one slice of cheese and 5 different salad items e.g. lettuce, tomato, beetroot, carrot, alfalfa sprouts, onion. Do you need butter? I don't - rather, I have a thin spread of avocado.

Afternoon Snack

• A TRIMSHOT with soy milk, juice or yogurt (check your TRIMSHOT Counter for details). Always follow a TRIMSHOT with a glass of water.
• If you are still hungry then have one of Dr. John's FSS (Fail Safe Snacks).

Dinner

• Glass of water
• The best steak money can buy with steamed green beans, pumpkin, carrots, zucchini and squash or 5 vegetables of your choice.

Night Snack - if necessary

• A couple of sips of the Simple Smoothie and a small FSS.

Notes*

Dr. John Tickell's wife Sue does 8 - 10 different vegies at least 4 nights a week - it's true!

The best fish are deep water and cold water fish. If you are eating lots of fish, perhaps steer away from the large predators such as shark, swordfish and marlin, and go easy on the crustaceans and shell fish. If you are pregnant, consult your Doctor or health professional about the best fish to eat.

You don't need butter or margarine - add just a teaspoon of olive oil or a thin spread of avocado.

Nuts should be unsalted. Buy some different seeds/pine nuts, macadamia nuts and keep them in little jars.

If you just have to have some salt with your meals - buy some Potassium Salt ('No Salt') and use just a little.