_Health & Well-being  menu

BREAKFAST Breakfast smoothie

• 99Cal Banana, 1 medium (180g with skin)
• 25 Peaches, canned in natural juice, drained, 0.25 cup(s)
• 125 Low-fat milk, 1% fat, 1 cup(s)
• 81 Low-fat yoghurt, any flavour, 100 g
• 70 Linseed, sunflower seed and almond mixture (LSA), 1 tablespoon(s)
• Preparation Place all ingredients into a blender together with 3-4 ice cubes if you would like, and process until smooth (around 30 seconds).

Total 399 Cal

LUNCH Cheese and tomato toastie

• 286 Turkish bread, 1 medium slice(s), cut in half
• 76 Hummus, 1.5 tablespoon(s)
• 33 Tomato, 1 large, sliced
• 57 Cheddar cheese, reduced fat (15% fat), 1 sandwich slice(s)
• 47 Mixed salad, 2 cup(s)
• 84 Pumpkin seeds, 1 tablespoon(s)
• 41 Sweetcorn, canned, drained, 0.25 cup(s)
• 29 Salad dressing, oil based, any flavour, 2 teaspoon
• Preparation
  
  1. Make a toasted sandwich by spreading bread with hummus and topping with cheese and tomato.
  2. Serve with a side salad topped with corn and pumpkin seeds.
• Total Cal  653
  

Steak with avocado salsa

• 40 Olive oil, 1 teaspoon(s)
• 218 Beef fillet, lean, raw, 150 g
• 3 Steak seasoning, 0.5 teaspoon(s)
• 77 Avocado, 0.25 medium
• 2 Coriander, 0.25 cup(s)
• 4 Red onion, 1 medium slice(s), diced
• 1 Lime juice, 2 teaspoon(s)
• 2 Chilli powder, 0.25 teaspoon(s), or to taste
• 83 Mixed vegetables, any type, cooked without oil, 2 cup(s), eg. carrots, beans, cauliflower
• 136 Sweet potato, peeled, 1.5 cup(s), cooked without oil
• 197 Mixed grain bread roll, 1 roll(s)

Preparation

1. Coat the steak on both sides with the pepper seasoning and half a teaspoon of oil.
2. Heat a non-stick pan or barbecue grill and cook the steaks for 2-3 minutes each side, or until cooked to your liking. Remove the steak and rest it in a warm area for 3 minutes.
3. In a bowl, combine the avocado, chilli, red onion, coriander, lime juice and remaining oil. Mix well and serve with the rested steak, boiled vegetables and bread roll.

Total 763 Cal



Assorted snacks

• 88 Fresh fruit, any type, 1 medium piece(s), eg. apple, pear, banana
• 67 Rice crackers, 10 cracker(s)
• 45 Tzatziki, 2 tablespoon(s)

Total 201

Total Calories for day, aprox 2,000 

EXERCISE

Walking outdoors 20 minutes

A great low impact cardio exercise to boost health and fitness
Instructions
When walking at a brisk pace, you'll be able to talk but you'll find it difficult to continue a normal conversation without having to catch your breath.

The distance you can cover in this time depends on how your fitness is progressing. At this pace, maintaining a conversation will become a little difficult.

Technique tips

• Maintain a good walking posture - keep your shoulders back and relaxed, and tummy muscles (core) pulled in.
• Take nice big steps - stride as wide as possible.
• Swing your arms - it helps to raise your heart rate and uses your upper body muscles.
• Keep your breathing controlled - take deep steady breathes to get as much oxygen as possible.
  
• This session burns 79 Calories - 330 Kilojoules

Walker's stretch 1  x 1 rounds
Workout details Perform these exercise(s)

Tai chi wraps 
0.5 minutes each side

Windmill stretch  0.5 minutes each side
Spinal stretch  3 repetitions.

Hip flexor stretch  0.5 minutes each side
Calf stretch 0.5 minutes each side
_