| Fitness walking is an aerobic exercise –
it not only keeps you fit but it helps you slim,
burning off around 180 calories every 30 minutes
(150lb/68kg person walking briskly at 3.5 –
4.0 m.p.h.). And it speeds up your metabolic rate
– the time taken to burn calories. If you
walk in the low to moderate range of your target
heart rate, you will burn stored fat as fuel after
the first 20 minutes. And the longer you walk,
the more fat you will burn.
Combined with the Walking Diet, fitness walking
is the perfect weight management plan. You don’t
need to count calories. Making permanent changes
in your eating habits rather than ‘going
on a diet’ is the key to it. All you do is
focus on those foods in the Healthy Food Pyramid.
Try to balance your diet over a week. Don’t
think in terms of foods being good or bad –
simply as foods to increase and decrease. Eat
mainly foods on the first two levels of the pyramid.
Add protein in the form of fish and seafood, and
add moderate amounts of white meat – chicken
and turkey – cutting down on red meat which
is high in saturated fat. Foods towards the top
of the pyramid should be used sparingly.
Recipes
So step to it and eat healthily. The following
recipes are a selection from Les and Maggie's
books. Each recipe is for two people.
Light Meals or Starter
Main Meals
Desserts
Breakfasts (each is for
one person)
- glass grapefruit juice, large slice wholemeal
toast with a poached egg
- glass fresh orange juice, bowl of bran flakes
with milk, peach
- 1/2 grapefruit, large slice wholemeal toast
with grilled mushrooms
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