BEAN HOLLOW BEACH TRAIL PESCADERO AND PULGAS RIDGE SAN CARLOS, CALIFORNIA

I  believe that any diet SHOULD have an exercise regimen for a more sustained weight lost, healthy and favorable results.

 With the weather being so good and warm as it has been. I thought I would start my hiking and walking routines,

These hiking places are two of my favorites

5:2 Diet Fast Day Dinner : Baked Salmon over stock sautéed Vegetable.

It's been a successful two 5:2 Diet week with 24 Hour fast days, non-binging feed days and I am feeling great.

I have reboot my 5:2 diet by doing a 24 hour fast instead of spreading my calories on fast days. This has proven to be an easier approach for me because I don't tease myself with 100 calorie or 200 calorie meals early in the day or midday. These low cal meals become craving triggers. You know that saying . "oh . it's so good , I can't stop eating it" Ah ahhh. its' not that good. It's that carbo or sugar or things that food companies put in processed food that targets endorphin release thus activating your insatiable hunger/cravings, that  no herd of elephants pulling you away from the table can make you stop chomping on those chips, cookies or a low cal snacks. So why even do it. I water all day and reserve a healthy meal for dinner all 550 or 600 calories of it. Like this one:

Spray Olive oil on you pan with low heat. place garlic and onion, let it sweat. Then add your cauliflower (bite sizes) toss for a minute or two. raise your heat to medium high. wait a while then add about 2 oz of vegetable or chicken stock. cover. then add the rest of your vegetables. For this I used kale. sweet purple potato, celery, and grape tomato. cover and let the steam cook all your veggies al dente. Salt and pepper to taste and a hint of cayenne for a bit of heat.

YUMMM

BAKED SALMON OVER

3.5 OZ = 120 CAL

STOCK SAUTÉED VEGGIES= 103/CUP

Number of servings

Serves  people

Ingredients	Calories	Carbs	Fat	Protein	Sodium	Fiber
Carrots - Raw, 0.5 cup, chopped	26	6	0	1	44	2
Vegetables - Celery , 2 stalks	10	1	0	1	64	2
Sweet potato - Cooked, baked in skin, with salt (Sweetpotato), 0.5 medium (2" dia, 5" long, raw)	51	12	0	1	140	2
Garlic - Raw, 3 cloves	13	3	0	1	2	0
Kitchen Basics Original (Corrected - Vegetable Cooking Stock Less Sodium , 0.25 c (240mL/245g)	5	1	0	0	83	0
Fat - Coconut Oil, 0.25 T (15mL)	30	0	4	0	0	0
Cauliflower - Raw, 2 cup	50	11	0	4	60	5
Onions - Raw, 0.3 cup, chopped	20	5	0	0	1	1
Add Ingredient

Total:	205	39	4	8	394	12
Per Serving:	103	20	2	4	197	6

5:2 Diet- Feed Day Dinner- Pumpkin Bolani with roasted red pepper hummus

I said I would be good on feed days and so here is my Feed day dinner:

Close today's meals at 1700 calories +-

Athenos - Hummus - Roasted Red Pepper Made With 100% Olive Oil, 2 tbsp (30 g)
Bolani - Pumpkin Bolani, 10.5 Bolani  t Total cal 636

Breakfast	Calories	Carbs	Fat	Protein	Sodium	Fiber
Julian Bakery - Paleo Bread - Almond (Gf), 4 Slice	400	20	32	36	400	16
Add Food  Quick Tools	400	20	32	36	400	16
Lunch
Mushroom Cauliflower Saute, 1.5 serving(s)	279	48	10	9	77	12
Add Food  Quick Tools	279	48	10	9	77	12
Dinner
Athenos - Hummus - Roasted Red Pepper Made With 100% Olive Oil, 10 tbsp (30 g)	300	25	18	10	1,050	10
Bolani - Pumpkin Bolani, 14 Bolani	336	60	8	8	784	8
Add Food  Quick Tools	636	85	26	18	1,834	18
Snacks
Frankie and Johnnies - Chocolate Mouse Cake, 1 slice	299	0	12	0	0	0
Add Food  Quick Tools	299	0	12	0	0	0
Totals	1,614	153	80	63	2,311	46
Your Daily Goal	1,710	235	57	64	2,500	20
Remaining	96	82	-23	1	189	-26
	Calories	Carbs	Fat