This is the seventh day of your transformation with the 30-day with LucentPerfection.com. and you are already slowly living with diet regimen. And it is the ideal weekend to try to involve the rest of the family in changing the lifestyle. Together you will definitely do better.
Getting healthy diet and moving children and partner is often not easy. But believe that if you do, everyone will be happy. You will save time cooking and, moreover, you will be more comfortable with the movement.
Some people are not led to a sport and a healthy lifestyle, and it stays in them and even becomes more mature in adulthood. Maybe this is the case of your partner, so you may not be willing to share your efforts for change for the better. It is then more complex, but it often happens that, in the end, the other partner will also think about it and at least accept some changes.
With kids it’s a little easier, you can still influence them and show them the right way.
The best example for a child is a parent, and if your child sees it natural for you to eat vegetables, for example, she will eat it too. Likewise, it works like breakfast, drinking, etc. If you persist and get a bit of fantasy while cooking, it will be worthwhile.
In addition to healthy diet, daily exercise is especially important for children to develop well physically and mentally. And you and your model and leadership are responsible for their development and future status in adulthood.
What more do you need to do with them or with your partner today to sport them? Try to spend more time together actively and not on television.
Dining menu on the 7th day
The sample menu that we bring you daily is only indicative. Everyone has different needs and therefore can not satisfy everyone, but he can help you.
This is designed for a 70-kilogram woman who has a sedentary job and a five-meal diet a day. Men should be about a third more in all portions.
In the recommended meal menu, you will find five different meals each day so you can combine them according to your taste, but also your possibilities and time. If you do not mind eating the same food several times in a row, you can customize the menu.
The energy value will always be around 6,000 kJ (remember that the oil value is also calculated in the pellet). The nutritional composition is rich in fats (40-50 g/day) and protein (90-105 g/day). Dining menu has a reduced carbohydrate content (100-130 g/day).
Download the shopping list for this week Remember that the last meal should be 2.5 to 3 hours before bedtime. If you do not sleep until later, do not be afraid to eat in the evening. This last meal should be made up of vegetables and less protein – such as a vegetable salad with a piece of cheese. Fruit and vegetables can be varied in the menu according to the seasonal menu.
Today Nutritional Specialist has included almonds. These are, like other unleavened nuts, a source of healthy fats and a great deal of vitamin E. Almonds contain calcium, potassium, magnesium and are also sources of fiber. In addition, they contain phytosterols (plant sterols) that prevent absorption of cholesterol from the digestive tract.
Recommended meal for today
|Breakfast – Toasts
rye toast (2 pcs), Eidam 30% (2 slices), turkey ham (4 slices), lettuce leaves (unlimited)
Snack – grapes with almonds
grape wine (150 g) mixed with almonds (1 tablespoon)
Lunch – turkey noodle
turkey meat (150 g), sliced with noodles in a pan, served with vegetables (pot, unlimited hair) and potatoes (200 g)
Snack – carrot salad
put the carrots to a fine grain and mix them with sunflower seeds (10 g)
Dinner – olive salad
Mix lettuce (unlimited) with olives (handful), tomatoes (2 pcs) and Balkan cheese (100 g)
Exercise on Day 7
Are you tired all week long and would you rather just relax? Go to the sauna. You relax and strengthen your heart.
You can also invite your children to practice. At the weekend we chose playful games that will definitely have fun.
1st exercise – strengthening of buttocks and feet + aerobic activity
Stand straight, wide stand crouching, the toes pointing out slightly, put your hands on the hips, and jump with a hint and jump up. Try to break the jump over the toes to make a smooth upward and downward movement. Try to avoid shocks. The knees always point behind the tip.
The recommended number of repetitions is 10 to 20, two to four series, but of course, it depends on whether you start with the exercise or you are strengthening for a long time.
2nd exercise – Enhancement of the whole body, especially the middle
Stand on your side, lean on your right hand, put your legs on yourself, lift up in the risers, and pull left leg and hand, propel and lift upward. In this position, stand for a while and then replace the parties. Do not hold breath.
The recommended number of repetitions is 10 to 20, two to four, but the same is true of the first practice. Select the number according to your skill.