An energy-boosting coffee smoothie (Day 15)
Photo by Roberto Caruso
Workout: Day 15
This is going to be an aerobic training experimentation day that I will leave up to you. It needs to be something that gets your heart rate up for a sustained period of time, but I want you to get creative and consider something you haven’t tried recently, or perhaps ever. It can be basic staples of exercise such as swimming or cycling, or you can decide to take a karate class, Zumba or kayaking. You can hit an indoor skating rink to cool off from the summer sun, or go run through the sprinkler with your kids.
This is NOT an excuse to take a day off. Don’t let yourself down, because you’re more than half way there!
What to eat: Day 15
Breakfast: Chocolate Hazelnut Coffee Smoothie - Serves 1
Ingredients:
1 serving whey protein isolate (chocolate)
¾ cup unsweetened almond milk (chocolate)
2 tablespoon Liberte 0.1% yogurt, non-fat plain
1 tablespoon hazelnut butter
1 tablespoon organic coffee, ground
½ cup fresh or frozen berries or ½ banana (chopped)
4–6 ice cubes
Directions:
1. Place all ingredients in a blender and blend at high speed until smooth and creamy.
2. Add extra water if desired.
Calories 301 | Protein 29 g | Fat 12 g | Carbohydrates 22 g | Fibre 4 g
Snack: 2 servings of Allégro 4% cheese with a piece of fruit (think berries, apples, pears, avoid mangos and bananas which have a higher glycemic index) and 1 serving of nuts (anything but peanuts)
Lunch: Blueberry Chicken Salad - Serves 2
Ingredients:
2 boneless, skinless chicken breasts (approximately 4 to 5 ounces each)
Salt and pepper to taste
2 teaspoons extra-virgin olive oil
¼ cup diced red onion
4–6 cups baby spinach
2 tablespoons apple cider vinegar
1–2 tablespoons chopped fresh parsley
1 cup fresh blueberries
1–2 ounces goat cheese, crumbled
Directions:
1. Preheat oven to 375°F.
2. Generously season each chicken breast with salt and pepper.
3. Spray non-stick cooking spray on a large oven-safe skillet and sear the breasts on high heat for 2 to 3 minutes on each side or until lightly golden.
4. Place pan in oven and bake until the chicken is cooked through, about 15 minutes. While the chicken is cooking, heat 1 teaspoon olive oil in a large pan over medium heat and saute red onion until softened, 3 to 4 minutes. Add spinach and toss until wilted.
5. Season with salt and pepper and transfer to a large platter or divide evenly between 2 plates.
6. Wipe out pan and heat remaining 1 teaspoon olive oil with vinegar.
7. Stir in parsley. Arrange cooked chicken breasts on spinach and top with the parsley dressing. Sprinkle with blueberries and goat cheese.
Calories 312 | Protein 32 g | Fat 11 g | Carbohydrates 21 g | Fibre 4 g
Snack: 1 small organic apple with 1 tablespoon (25 mL) almond butter
Dinner: Coconut Chicken Curry with Rice - Serves 2
Ingredients:
1 tablespoon coconut oil
2 skinless, boneless chicken breasts, sliced
1 red onion, sliced
1 red pepper, sliced
2 heads baby bok choy, sliced lengthwise
2-3 tablespoons water
1/2-1 tablespoon red curry paste (check that it is free of harmful oils)
1/2-3/4 can low-fat, unsweetened coconut milk
1/2 cup fresh basil leaves
1 tablespoon fresh lime juice
Salt and pepper to taste
Optional: 1/2 cup cooked rice noodles (vermicelli) or 1/2 cup cooked basmati rice
Directions:
1. Heat the oil in a large skillet over medium heat.
2. Add the chicken to the pan and cook until browned and almost cooked through.
3. Add fresh lime. Transfer to a plate and keep warm.
4. Add the red onion, red pepper, bok choy and water to the pan and cook until the vegetables are tender-crisp, about 4 minutes.
5. Add the curry paste and cook 1 to 2 minutes more, stirring.
6. Add the chicken and the coconut milk and stir to combine.
7. Simmer until the sauce thickens, about 8 to 10 minutes.
8. Remove from heat and add the basil.
9. Season with salt and pepper and serve over rice noodles or cooked basmati rice if desired.
Calories 360 | Protein 29 g | Fat 12 g | Carbohydrates 36 g | Fibre 3g
Copyright Dr. Natasha Turner ND. The Carb Sensitivity Program. carbsensitivity.com
Click here for Day 16.
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