Day 3
MEAL PLANCongratulations! You can have 6 meals today. If you are very hungry, have even seventh - extra - meal! Use your Day 1 meal suggestions for your first 5 or 6 meals. Optionally, for your last meal, have ONE SERVING of any of these simple recipes:
RECIPES
One serving of each recipe makes one meal. Add a cup of coffee, hot or cold green tea, water, or mineral water.
1) 2/3 c carrots, shredded
1/3 avocado, mashed
1/3 c sour cream
Fresh dill
Salt, pepper
Mix the ingredients. Makes one serving
2) 1/2 avocado
50 g Kvibille (or blue, or Rockford) cheese.
Mash together, divide into 3 servings
3) Salad, 5 servings. Prorate for less servings or prepare ingredients but toss and dress (with oil and feta) only 1/5 part for each meal.
2 c lettuce
1/2 cucumber
3 tomatoes
1/2 onion
2 oz feta
4 T olive oil
1/2 red bell pepper
4) Kiwi salad, 2 servings:
1 Kiwi
1 c Chinese cabbage, sliced into long strips
1/4 c feta
1/5 c olive oil
5) Salmon soup, 3 servings:
1/2 lb. salmon
Water to cover
3 oz cream cheese
1/4 c. onions
2 Tbs olive oil
Fry the onions in oil until golden brown. Meanwhile, boil salmon until opaque, bone, flake, and return to the broth. Add cream cheese and fried onions, boil, remove from heat, cover, and let stand for 10-20 minutes.
6) Low Carb Sunflower Bread, 15 servings.
2 eggs
1 cup heavy cream
1/4 cup sunflower oil
1 cup nut flour
1 cup sunflower seeds
1 tsp. baking powder
1/2 cup unprocessed bran
Beat eggs, cream and vanilla. Mix oil and cream. Mix dry ingredients. Add wet mixture to the dry one. Bake 30-40 minutes at 350 degrees F. Check with a toothpick
EXERCISE
If you don't do resistance training - free weights or machines - today we suggest that you start your strength program. This is a very important part or your Daily Diet routine.
STRENGTH TRAINING
To ensure the sufficient level of your resting metabolism and to be able to broaden your carbohydrate choices in the future, include strength-training exercises in your routine.
The best you can do to launch your strength training program, if you are a gym member, ask for professional help. Most gyms will do an introductory class for you for free.
You can find free strength training exercise description online, e.g., you might want to try betterbodz.com. The problem is to choose the right routine. Here's what we suggest.
TODAY: Do 4 sets of 15 repetitions of every exercise.
Push Downs
1. Stand erect, head up, feet 16" apart, in front of machine.
2. Hold bar with hands 8" apart, palms down.
3. Bring upper arms to sides and keep them there.
4. Start with forearms and biceps touching.
5. Press bar down in semicircular motion to arms' length.
6. Return to starting position
7. Inhale up, exhale down.
Triceps Kickbacks
1. Stand facing low pulley station
2. Grasp the pulley, palms up
3. Pull back and down until arm is straight by side
4. Slowly return to starting position
5. Inhale up, exhale down.
Squats
1. Get in a comfortable upright stance with your feet shoulder width apart. Your toes should be either pointed straight ahead or slightly outward, never inward or knee strain will result).
2. Focus your vision straight ahead. Do not tilt your head backwards or raise your eyes in your head as this will disrupt your balance.
3. Place the barbell squarely on your traps and shoulders (not the neck) and grip the bar comfortably with your hands slightly wider than your shoulders.
4. Keeping your heels planted firmly on the floor, inhale and move your butt back and downward. Do not start by bending the knees.
5. Continue downward, by bending the knees, but be careful not to allow your knees to move forward. This will save you stress on your knees.
6. When the thighs reach parallel, begin exhaling and return to the starting position. There should be no sideways movement, especially in the knee or hip area. Squatting deeper than parallel to the floor will not damage your knees as many lifters believe. Knee damage is a result of raising your heels off the floor, not by lowering your butt to the floor. Be aware, however, the deeper you squat the more you call your hamstrings into play.
Dumbbell Lunges
1. Stand upright with your feet shoulder width apart. Hold a pair
of dumbbells in your hands.
2. Take a 2-3 foot step forward. Once the stepping foot is planted, the upper body and the front knee should not move forward during the lowering and lifting of the body.
3. Keeping the upper body vertically, dip your lower body straight down until back knee comes close to the ground.
4. Hold the tension in the front of your leg, then raise your body straight up and return to starting position.
5. You may do repeated repetitions on a single leg before switching or alternate legs.
Hip Adduction
1. Using a low pulley, start the movement with your leg away from the support leg.
2. Move downward to meet the support leg.
3. Keep your toes pointed in line with your legs, not outward.
4. Passing the midline does not improve the movement.
Single Leg Extension
1. Sit on the seat of a leg extension machine with the foot firmly placed on the inner part of your ankle. Make sure your knee is flexed at a 90-degree angle. If your leg is forced too far beyond this, knee damage can result early in the movement.
2. Extend and straighten your lower leg.
3. This is the only leg exercise that you can lock your knees out without risking damage. After you reach the end of the motion, pause a moment and slowly return the weight to a point near the starting position.
4. Pointing your toes toward each other at a 20 degree angle works the inner Quad area while pointing your toes outward works the outer Quad area.
Dead lifts
1. Stand with a narrow stance, legs and upper body straight.
2. Slowly bend over until your back is parallel to the floor.
3. Grip a barbell on the floor. Your hands should be slightly wider than your shoulders and your grip can either be overhand or mixed if you have a heavy weight.
4. Inhale and hold your breath as you raise your body.
5. When you reach an upright position, exhale and lower the weight.
6. You may perform this exercise from a platform for greater stretch.
Calf Raises
1. Stand erect with your knees locked or close to locked.
2. Place a barbell across the back of your shoulders and traps.
3. Put the balls of your feet on the edge of 4-6" block (stair/ block of wood/ etc.). Your toes should be pointed forward.
4. Lower your heels as far as possible or until you feel a good stretch in the calf muscles.
5. Raise your heels and stand as tall as possible. Focus on your calves having to do all the work and hold the contraction for a few seconds.
7. Do not bounce. Keep your legs strait and your knees and hip locked. Repeat the motion.
...............
Contact us at:
http://bantadiet.com/mfeedback.html
...............
Until tomorrow,
= Banta Diet Team