Anyway, here we go, my DAY FOUR!
BREAKFAST :
7:00AM --- TS Coffee*
8:00AM --- Blueberry Yogurt with Soy Milk Smoothie! Yummy!
And that was it. This glass of smoothie was so filling. Made me so full I wasn't hungry again until around noon. I can share here what was in that glass. :)
+ 1/2 cup of frozen blueberry
+ 1/2 cup of Chobani Plain Greek Yogurt (Greek yogurt is known for greater quantity of protein per serving than regular)
+ a packet of PureVia Sweetener - zero calorie!
+ And my superstar 1/2 cup Silk Unsweetened Organic Soy Milk!
Only 80 calories per cup and virtually no fat. Blueberries have a diverse range of micronutrients, with moderate levels (relative to respective Dietary Reference Intakes) of the essential dietary mineral manganese, vitamin C, vitamin K and dietary fiber (table). One serving provides a relatively low glycemic load score of 4 out of 100 per day. Blueberries contain anthocyanins, other pigments and various phytochemicals, which are under preliminary research for their potential role in reducing risks of diseases such as inflammation and cancer. Similar to red grape, blueberries may contain resveratrol. Most studies have been conducted using the highbush cultivar of blueberries, while content of polyphenols and anthocyanins in lowbush (wild) blueberries exceeds values found in highbush cultivars. In preliminary research, feeding blueberries to rats reduced brain damage in experimental stroke and may cause increased production of vascular nitric oxide that influences blood pressure regulation. Additional research showed that blueberry consumption in rats altered glycosaminoglycans that are vascular cell components affecting control of blood pressure. Other animal studies found blueberry consumption lowered cholesterol and total blood lipid levels, possibly affecting symptoms of heart disease. Supplementation of diets with wild blueberry juice may affect memory and learning in older adults, while possibly reducing blood sugar and symptoms of depression. (Information from http://en.wikipedia.org/wiki/Blueberry).
30 MINS EXERCISE SESSION :
Plan is ... doing four different workouts at 5 minutes each. I kept it simple. Since there is a plan, I just focused on completing it. Here's that simple plan that made me stretched and sweat. :)
+ 5 minute jumping jacks*
+ 5 minute line hops**
+ 5 minute tipsy bridge and lift***
+ 5 minute line fast feet****
* Jump to a position with the legs spread wide and the hands touching overhead, sometimes in a clap, and then return to a position with the feet together and the arms at the sides.
**Step or hop sideways over a line or jump rope.
***Lie on back, feet hip-width apart, flexed left foot on a block like telephone book, right foot on the floor. Keeping shoulders and head neutral and abs tight, lift hips so your body forms a straight line from shoulders to knees. Lower down, then lift right foot, bringing knee in toward chest. Return foot to floor.
****Step quickly forward and backward over the same line or jump rope.
DINNER :
Thai food is known for less calorie, lean and delicious! This dish I made for Day Four dinner is called "Yam Wun Sen Kung" or Spicy & Sour Shrimp salad with cellophane noodle.
+ cooked cellophane noodle, cooked extra large (26/30 size) shrimp, shallots, cilantro, fresh Thai chili both green and red, tomato, lime juice, dried shrimp, brown sugar, celery stalk, fish sauce.
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♥ TRICK OF THE DAY ♥
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