{"id":1137,"date":"2015-07-07T10:46:21","date_gmt":"2015-07-07T08:46:21","guid":{"rendered":"https:\/\/inditex.inithealth.com\/blog\/?p=1137"},"modified":"2015-07-07T10:46:21","modified_gmt":"2015-07-07T08:46:21","slug":"your-healthy-week","status":"publish","type":"post","link":"https:\/\/es.preblogwp.inditex.inithealth.com\/en\/2015\/07\/07\/your-healthy-week\/","title":{"rendered":"Your healthy week"},"content":{"rendered":"<h3>Take note of your weekly plan of exercise and food!<\/h3>\n<ul>\n<li><strong>Monday:<\/strong><\/li>\n<\/ul>\n<p><strong>Upper abdominal exercises:<\/strong> lie face up with your legs bent and slightly apart. Hands behind your neck. Breathe out while you raise your shoulders from the floor, keep your chin up and your abdominal muscles tight. Inhale while you lower yourself. Do three series of eight.<\/p>\n<p><strong>Lunch:<\/strong> Green salad. Saut\u00e9ed chicken with vegetables. Strawberries with orange juice<\/p>\n<p><strong>Supper:<\/strong> Cream of pea soup. Baked cod fillet. Natural yoghourt.<\/p>\n<ul>\n<li><strong>Tuesday:<\/strong><\/li>\n<\/ul>\n<p><strong>Squat exercises:<\/strong> Stand up with your legs apart. Bend your knees as if you were going to sit down, making sure they do not extend beyond your toes. Shoulders back and head held high. Repeat 25 times.<\/p>\n<p><strong>Lunch:<\/strong> Lentils with vegetables. Grilled sole. Low-fat yoghourt.<\/p>\n<p><strong>Supper:<\/strong> Tomato and sweet corn salad. Chicken breast with wild mushrooms. Fruit salad.<\/p>\n<ul>\n<li><strong>Wednesday:<\/strong><\/li>\n<\/ul>\n<p><strong>Push-ups:<\/strong> Stand up about a metre from your bed. Place your hands on the mattress with your arms stretched out. Bend and stretch keeping your abdomen contracted. Repeat 25 times.<\/p>\n<p><strong>Lunch:<\/strong> Broccoli with potatoes. Veal escalope with watercress salad. Baked pear.<\/p>\n<p><strong>Supper:<\/strong> Vegetable tarte tatin. French omelette. Fresh cheese with walnuts.<\/p>\n<ul>\n<li><strong>Thursday:<\/strong><\/li>\n<\/ul>\n<p><strong>Biceps:<\/strong> Get some dumbbells or two milk cartons. Stand with your legs hip-width apart. Arms at your sides and the palm of your hand to the front. Shoulders back and abdomen tight. Bend and stretch your elbows. Repeat 25 times.<\/p>\n<p><strong>Lunch:<\/strong> Spaghetti bolognaise. Green salad. Two apricots.<\/p>\n<p><strong>Supper:<\/strong> Spinach pastries with pine nuts and raisins. Tomato and lamb\u2019s lettuce salad. A yoghourt with fruit.<\/p>\n<ul>\n<li><strong>Friday:<\/strong><\/li>\n<\/ul>\n<p><strong>Shoulders: <\/strong>Using the same weights, stand with your legs apart. Arms above your head, stretch and bend your elbows, always above your shoulders. Repeat 25 times.<\/p>\n<p><strong>Lunch:<\/strong> cream of spinach soup with grated cheese. \u00a0Pork tenderloin with pepper sauce. Curd.<\/p>\n<p><strong>Supper:<\/strong> Tomato and basil quiche. Grilled green asparagus. Pineapple in its juice.<\/p>\n<ul>\n<li><strong>Saturday:<\/strong><\/li>\n<\/ul>\n<p><strong>Buttocks:<\/strong> Go down on all fours, raise and stretch one leg. Then raise and lower it without touching the floor. Repeat 25 times and change legs.<\/p>\n<p><strong>Lunch:<\/strong> Soupy rice with langoustines. Watercress salad with young shoots. Watermelon.<\/p>\n<p><strong>Supper:<\/strong> Deep-fried battered courgettes. Smoked salmon cr\u00eapes with lettuce. A Greek yoghourt.<\/p>\n<ul>\n<li><strong>Sunday:<\/strong><\/li>\n<\/ul>\n<p><strong>Walk<\/strong> for thirty minutes at a quick pace. Keep your shoulders back and your abdomen tight.<\/p>\n<p><strong>Lunch:<\/strong> Andalusian gazpacho. Grilled cuttlefish with saut\u00e9ed vegetables. A cr\u00e8me caramel.<\/p>\n<p><strong>Supper:<\/strong> tomato soup with oregano. Potato omelette. One peach.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Take note of your weekly plan of exercise and food! Monday: Upper abdominal exercises: lie face up with your legs bent and slightly apart. Hands behind your neck. Breathe out while you raise your shoulders from the floor, keep your chin up and your abdominal muscles tight. Inhale while you lower yourself. Do three series of eight. Lunch: Green salad. Saut\u00e9ed chicken with vegetables. Strawberries with orange juice Supper: Cream of pea soup. Baked cod fillet. Natural yoghourt. Tuesday: Squat exercises: Stand up with your legs apart. Bend your knees as if you were going to sit down, making sure they do not extend beyond your toes. Shoulders back and head held high. Repeat 25 times. Lunch: Lentils with vegetables. Grilled sole. Low-fat yoghourt. Supper: Tomato and sweet corn salad. Chicken breast with wild mushrooms. Fruit salad. Wednesday: Push-ups: Stand..<\/p>\n","protected":false},"author":1,"featured_media":994,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[139],"tags":[260,261,259],"class_list":["post-1137","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-well-being","tag-exercise","tag-food","tag-weekly-plan"],"_links":{"self":[{"href":"https:\/\/es.preblogwp.inditex.inithealth.com\/en\/wp-json\/wp\/v2\/posts\/1137"}],"collection":[{"href":"https:\/\/es.preblogwp.inditex.inithealth.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/es.preblogwp.inditex.inithealth.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/es.preblogwp.inditex.inithealth.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/es.preblogwp.inditex.inithealth.com\/en\/wp-json\/wp\/v2\/comments?post=1137"}],"version-history":[{"count":1,"href":"https:\/\/es.preblogwp.inditex.inithealth.com\/en\/wp-json\/wp\/v2\/posts\/1137\/revisions"}],"predecessor-version":[{"id":1138,"href":"https:\/\/es.preblogwp.inditex.inithealth.com\/en\/wp-json\/wp\/v2\/posts\/1137\/revisions\/1138"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/es.preblogwp.inditex.inithealth.com\/en\/wp-json\/wp\/v2\/media\/994"}],"wp:attachment":[{"href":"https:\/\/es.preblogwp.inditex.inithealth.com\/en\/wp-json\/wp\/v2\/media?parent=1137"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/es.preblogwp.inditex.inithealth.com\/en\/wp-json\/wp\/v2\/categories?post=1137"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/es.preblogwp.inditex.inithealth.com\/en\/wp-json\/wp\/v2\/tags?post=1137"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}