One Week in Sarah's Kitchen: Friday

Last day in the office of the week. I always forget how long these exercises are! As I travel most weeks for work it was lovely to sleep in my own bed every night for a week but 12-14 hours in the office each day in a high stress situation has taken it's toll. I'm very glad it's the weekend!

Food and Drinks:

Breakfast: first thing I had lemon, ginger and hot water. Followed a little later by Protein Pancakes. However unlike the recipe I had them plain with a little cinnamon sprinkled on top.




Morning snack: a healthy Eton Mess. Made my mixing 0% Total Greek Yoghurt with raspberries, blueberries, chopped dates, grated apple and vanilla. I normally top with a few flaked almonds or mixed seeds but I forgot. Yum!

Lunch: tomato and lentil soup


Afternoon snack: roasted nuts and a pear

Dinner: As I was home at a reasonable time I wanted to cook something but as I was feeling pretty tired it needed to be quick I went with this recipe. It is basically a tomato sauce with eggs cracked on top and allowed to cook. I added onion and plenty of spinach to the tomato sauce to increase the vegetables and served it with a green salad.




For pudding I followed this with a healthy version of chocolate mousse and I don't mean those awful low fat and low calorie pots you buy which I full of sweeteners and very little nutritional value.

Water: 1.5 litres
Other drinks: 2 mugs of decaf tea with skimmed milk
Organised for tomorrow: my gym kit

Exercise and Walking

Walking: 15 mins
Exercise: Rest day - I had wanted to do a weights session but after a long week I was too tired.

Relaxation and Sleep

Relaxation: turned off my phone all evening for Quiet Night Friday. I try and do this every Friday to have a break from everything. I then listened to some music whilst cooking and chose a nice classical album. I then had a bath soaking in Epsom salts. I then read a chapter of my book in bed. Both still listening to music.
Meditation: 10 mins
Bed time: 9pm
Estimated hours of sleep: 8.5 hours

Before bed I always eat a few walnuts and take a magnesium supplement. I also sleep with a black out blind and sleep mask and use a pulse aromatherapy oil made of relaxing oils.