Find balance and a healthy tuna recipe (Day 2)

Workout: Day 2

Did you buy your exercise ball yet? Don’t delay because we’re going to be using it in a few days. And I hope yesterday’s walk went well, because there’s going to be more of that too.

Today we’re going to work on kinesthetic awareness (a sense of how your body moves in space and time). If you feel uncoordinated getting a little practice in before launching into a new program is a good thing. Conversely, if you’re as graceful as a ballet dancer, there’s still some fun to be had.


What you’ll need: Lots of space on a flat surface, and a couple of equally-weighted cans of food. Don’t bring in the cans of food yet, but stand on a flat surface. Make sure there’s nothing around for you to crash into. Close your eyes and stand for about 30 seconds. If you don’t fall over, that’s awesome. Here are ways to progress; keeping eyes closed the entire time:


1. Stand on one foot and hold for 30 seconds. Alternate.
2. Squat up and down with both legs planted.
3. Stand on one foot and do moderate squats (careful!). Alternate.
4. Bring in the soup cans. Hold them at your sides and repeatedly raise them until arms are parallel to the floor and your body is shaped like a “T.” Keep those eyes closed.
5. Do the same as above, but raise arms out in front of you.
6. Try the above two motions on one foot (again, eyes closed).


If you can’t do all that, no problem. It gives you an idea of your capabilities and where you need to improve. Now go for another walk because they’re awesome for your health and a great place to start your routine. Don’t forget to monitor your progress.

Click to the next page for your Day 2 meal plan.

What to eat: Day 2

Breakfast: Apricot Yogurt Smoothie (Serves 1)

Ingredients:
¼ serving whey protein isolate (vanilla)
¾ cup Liberte 0% Greek yogurt
3 dried apricots, chopped
1 tablespoon slivered almonds
2–3 ice cubes



Directions:
Place all ingredients in a blender and blend at high speed until smooth and creamy. Add extra water if desired.


Calories 310 | Protein 26 g | Fat 9 g | Carbohydrates 35 g | Fibre 5 g

Snack: 2 servings of Allégro 4% cheese with a piece of fruit (Think berries, apples, pears. Avoid mangoes and bananas which have a higher glycemic index) and 1 serving of nuts (anything but peanuts)



Lunch: Mexican Summer Salad (Serves 3)

Ingredients:
2 tablespoons olive oil
4 small zucchini, sliced
1 purple eggplant, thinly sliced
3 ripe plum tomatoes, seeded and diced
¼ cup roasted mild green chili, chopped
4 ounces chopped jalapeno pepper
4–5 cloves garlic, chopped
Salt, to taste
Lemon pepper, to taste
2 pinches ground cumin
2-3 tablespoons fresh lime juice
3 tablespoons chopped fresh cilantro
3 sources of protein (eggs, ricotta cheese, lamb, bison, cottage cheese, turkey)
Lime wedges for serving



Directions:
1. Slightly salt and then press the eggplant prior to cooking and cut out the excess seeds. Heat the olive oil in a large skillet or wok.
2. Saute the zucchini and eggplant and continue cooking for 3 to 4 minutes until slightly tender.
3. Add the tomatoes, green chili, jalapeno, garlic, salt, lemon pepper, cumin and lime juice; stir to combine. 4. Cover and cook for about 15 minutes, until the vegetables are tender.
5. Add a few tablespoons of additional liquid if needed to avoid scorching the pan.
6. To serve, stir in the fresh cilantro and top with your choice of protein.
7. Serve with lime wedges.


Calories 311 | Protein 27 g | Fat 13 g | Carbohydrates 25 g | Fibre 7 g



Snack: Quest protein bar (all natural version) or Ultrameal protein bar or 1/2 protein fusion bar



Dinner: Ahi Tuna Steak and Salad (Serves 4)

Ingredients:
4 fresh Ahi tuna steaks (approximately 4 to 5 ounces each)
3 tablespoons extra-virgin olive oil
2 green onions, thinly sliced
2 tablespoons lime juice
2 tablespoons low-sodium soy sauce (or gluten-free tamari sauce)
1 tablespoon unpasteurized wasabi paste
2-3 tablespoons rice vinegar
2 small cucumbers, finely sliced
4-6 cups baby greens, prewashed
½ pint grape tomatoes, halved
salt and pepper to taste



Directions:
1. Brush the tuna steaks with 1 tablespoon olive oil and sprinkle with salt and pepper.
2. Combine the green onion, lime juice, soy sauce and wasabi in a non-stick skillet over high heat and stir until well combined.
3. Add the tuna steaks and sear for approximately 2 to 3 minutes.
4. Remove from heat when done. Remember to not overdo the tuna (it’s best served medium rare).
5. Meanwhile, prepare the salad by tossing the cucumbers, baby greens, tomatoes, remaining olive oil and rice vinegar.
6. Top salad with the tuna and serve.


Calories 364 | Protein 40 g | Fat 16 g | Carbohydrates 13 g | Fibre 6 g



All recipes copyright Dr. Natasha Turner ND. The Carb Sensitivity Program, carbsensitivity.com

Go to Day 3 here.