At-home workout circuit (Day 23)

Workout: Day 23

It's time for another full-body workout, but this time you can do it at home. We'll skip the walk afterwards because I want you to be wiped out from this workout so that you don't have the energy to do more. This should take a significant amount of time, and it's okay to take some breaks as long as you keep going back to it (if you spend the night watching TV you have no excuse not to do this). Cranking the tunes is always a great idea.


Here is what I want you to rotate through:


1. A variety of pushups. Things to alternate are the angle of your body (hands lower to the ground is harder) and how far apart your hands are.


2. Squats against the wall using your exercise ball. Place the fit ball against the wall and put your low back against the ball. Do a steady squat movement downwards so that the ball rolls up your back. Keep a slight inward curve to your low back the whole way through. If this is too easy, do it on one leg and alternate. Do at least three sets of 10, and more if you can. Try to do these with just one leg.


3. From Day 9: Place the ball on the floor and lean over top of it so your hips are on the highest point. Toes are on the floor and hands are stretched out in front of you also touching the floor. Keep your hands on the floor and concentrate on raising your legs off the floor until your body becomes a straight line, and then lowering back down again.


4. Do the back exercises from Day 18: To mimic rows, you can lace your fingers around a tree, ceiling beam or lamppost. To add difficulty by getting a greater angle, take an old towel and wrap it around the tree or post and firmly grab either end. Plant your feet at the base of the tree or post, and pull yourself towards it in a rowing motion. Be sure to wear sneakers at all times to avoid slipping (especially when indoors).

Run through this circuit and keep going until you need a break. When you stop to rest, try not to sit down. Just grab a big glass of water and walk around slowly while you sip it and catch your breath. Remember that you're getting close to the end and you want to finish on a high note, so make yourself do another full circuit until you can't go any more. Before bed, try and make yourself do just one more circuit. Maybe two. You're sure to sleep well tonight!

What to eat: Day 23

Breakfast: Breakfast Cooler Smoothie – Serves 1
Ingredients:
1 serving whey protein isolate (vanilla)
1 ripe plum, pitted and chopped
1 tablespoon lemon juice
2 tablespoons chia or flaxseed
4-6 ounces water
Stevia to taste (optional)
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 273 | Protein 29 g | Fat 10 g | Carbohydrates 29 g | Fibre 9 g



Snack:  1 small organic apple with 1 tablespoon (25 mL) almond butter



Lunch: India-Style Chicken Pita Pocket with Side Salad
Ingredients:

4 ounces grilled boneless, skinless chicken breast, cubed
1 medium stalk celery, chopped
2 cashews, chopped
1 tablespoon low-fat plain yogurt
1 teaspoon Dijon mustard
¼-½ teaspoon curry powder
1 high-fibre whole-wheat pita

Side Salad:

2 cups mixed greens
½ cup sliced, peeled cucumber
3-4 halved or quartered cherry tomatoes
1 tablespoon balsamic vinegar and olive oil dressing



Directions:

1. Combine the chicken, celery, cashews, yogurt, mustard and curry powder in a bowl.
2. Spoon mixture into the pita pocket.
3. Toss the salad ingredients together and serve with the chicken pita pocket. (You may enjoy any type of green salad with this dish).


Calories 409 | Carbohydrates 38 g | Protein 29 g | Fat 14 g | Fibre 9 g



Snack: 1 serving of plain Liberté Greek or goat yogurt with a piece of fruit or 1 serving of nuts (anything but peanuts).



Dinner: Curry Chicken Soup and sautéed vegetables – Serves 2
Ingredients: 
2 tablespoons coconut oil
1 clove garlic, minced
1 teaspoon minced fresh ginger
1 teaspoon chili powder
2 tablespoons curry powder
1 bay leaf
2 cups low-sodium chicken broth
2 chicken breasts, skinless and boneless (approximately 4 to 5 ounces each), diced
Salt to taste
2 tablespoons Liberté 0% Greek yogurt



Directions:
1. Heat a medium-sized pot on high heat and add the coconut oil, garlic, ginger, chili powder, curry powder and bay leaf.
2. Saute until ingredients are fragrant.
3. Add the chicken broth and bring to a boil.
4. Add the chicken, reduce the heat to a simmer, and cook until the chicken is done (approximately 8-15 minutes).
5. Remove from the heat and season with salt.
6. Just before serving (either hot or cold), top each bowl of soup with 1 tablespoon of yogurt.



Vegetables:


Ingredients:
1 tablespoon extra-virgin olive oil
2 cups chopped broccoli
1 cup chopped red pepper
2 cups chopped cauliflower
1 clove garlic, minced
Salt and pepper to taste
1 tablespoon slivered almonds or pine nuts



Directions:
1. Heat the olive oil in a skillet over medium-high.
2. Add the vegetables and sauté until tender.
3. Top with the almonds and serve with the soup.


Calories 361 | Protein 35 g | Fat 18 g | Carbohydrates 19 g | Fibre 7 g



Copyright Dr. Natasha Turner ND, The Carb Sensitivity Program. carbsensitivity.com.

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