7:00 a.m.        

Morning Stretch: gets blood circulating and limbers the limbs

Cup of Java: caffeine increases morning alertness

Shot of Skim Milk: calcium protects your colon and maintains normal blood pressure

8:00 a.m.

Breakfast

• Pink Grapefruit: lutein, a powerful antioxidant, sharpens your eyesight
• Tomato/Cheese Omelet:
• 5 Egg Whites: quality protein maintains/builds muscle mass
• Chopped Tomatoes: vitamin C protects skin from bruising.
• One slice low-fat cheese: calcium maintains strong bones and helps muscles contract efficiently
  
• Cup of Chamomile Tea: boosts immunity

9:00 a.m.

Glass of Water (8 oz): promotes healthy teeth and gums by removing and circulating food particles from breakfast.

10:00 a.m.

11:00 a.m.      

Glass of Water (8 oz): keeps you hydrated and enables breakfast to move along

12:00 p.m.

Lunch

• Large Vegetable Salad: great source of folate -- protects your heart and may prevent mental and muscular fatigue
• 6 oz Grilled Chicken Breast: quality protein mixed with veggies helps stabilize blood sugar levels
• 1/2 cup Chickpeas: provides ample Iron - the mineral that delivers oxygen throughout the body.
• Low-calorie Dressing (2-4 tsp): lubricates skin and allows absorption of Vitamins A and E -- two key players in beauty
• Glass of Water (or, 0-calorie seltzer): washes down lunch
  
  

1:00 p.m.

2:00 p.m.       

10 flights of Stairs (up and down): burns approximately 25 calories and gives your heart, quads and hamstrings a mid-afternoon workout!

3:00 p.m.       

Snack:

• One Apple: soluble fiber helps curb hunger and cravings 
• Non-fat Plain or Vanilla Yogurt, 6-8oz: acidophilus aids in digestion and can boost your immune system
• Glass of Water (optional squeeze of lemon): keeps you full and hydrated

4:00 p.m.

2 Sticks Sugarless Gum: stimulates saliva and promotes healthy teeth

5:00 p.m.

Cup of Green Tea: combats bad breath and provides a punch of powerful antioxidants to preserve healthy cells.

6:00 p.m.

45 Minute Power Walk: burns approximately 225 calories while protecting your bones, melting overall body fat and firming your butt, thighs, and calves.

7:00 p.m.

Dinner

• 6 oz Grilled Fish: protein revs your metabolism (more so than carbs and fat!)
• 2 cups steamed Broccoli or Spinach: loaded with fiber and disease busting phytonutrients
• 5 Strawberries: Vitamin C for radiant skin
• Glass of Water: washes down dinner

8:00 p.m.

Floss/Brush: for extra white choppers

9:00 p.m.

10:00 p.m.

11:00 p.m. -
7:00 a.m.

8 hours of Beauty Sleep: avoid dark circles and daytime sluggishness.