At home workouts to tone arms (Day 18)

Workout: Day 18

Upper body pulling again, but this time I’m going to let you do it from home if you want. For the pull up portion, instead of using monkey bars you can use a sturdy tree branch or any type of beam that you can safely be at eye-level with (such as standing on a sturdy chair to bring yourself up to eye level). The idea with these pull ups is to use your legs to take just the right amount of weight off your arms to provide a good resistance workout. If all else fails try any variation of push-up you desire (be it on your knees, at full strength, or against the wall).


To mimic rows, you can lace your fingers around a tree 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).


For biceps curls, four-gallon milk jugs are great, but anything with handles is ideal. I’ve seen articles recommending using soup cans, but those better contain enough soup to feed a few teenage boys to be heavy enough to do any good. The great thing with the milk jugs is you can fill them with the right amount of water for your desired level of resistance.


Time for another walk and/or jog. Again, start pushing those jogging distances and minimizing the walking distances. If you really feel like the running part isn’t working for you, don’t despair. Just stick with walking, it’s still great for you. I realize we’re pushing you to get into jogging in a short time frame, and depending on your fitness level this just may not be doable. When it comes to fitness, your best is always good enough.

What to eat: Day 18

Breakfast: Chocolate Banana Smoothie - Serves 1
Ingredients:
1 serving whey protein isolate (chocolate)
½ cup unsweetened soy milk
½ cup water
1 tablespoon almond butter
½ small banana, fresh or frozen, chopped
½ teaspoon vanilla extract
2–3 ice cubes

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

Calories 303 | Protein 31 g | Fat 12 g | Carbohydrates 23 g | Fibre 4 g

Snack: 2 boiled eggs with a handful of veggie sticks such as celery, cucumber and green bell pepper

Lunch: Miso Salad with Shrimp - Serves 1
Ingredients:
4-5 cups baby spinach
½ avocado, sliced
1 tablespoon unpasteurized miso paste
1 clove garlic, minced
2 tablespoons fresh lemon juice
1 tomato, chopped
1 cucumber, chopped
Salt and pepper to taste
One serving of protein (shrimp, chicken, bison, lean turkey)

Directions:
1. Place all ingredients in a large bowl and toss well until the dressing coats the spinach, cucumber and tomatoes.
2. Top with chosen protein source and enjoy.

Calories 342 | Protein 34 g | Fat 15 g | Carbohydrates 25 g | Fibre 7 g

Snack: 2 to 3 slices of nitrite and sulphite-free turkey or chicken slices with 1 tablespoon of almonds

Dinner: Grilled Mediterranean Salad - Serves 4
Ingredients:
1 small eggplant, cut into ¼-inch-thick rounds
2 medium zucchini, cut into ¼-inch-thick rounds
1 fennel bulb, trimmed and cut into 8 wedges
1 red onion, peeled and sliced into ¼-inch-thick slices (rings kept intact)
1 lemon, sliced
4 tablespoons goat feta, crumbled
8 Kalamata olives, pitted and halved
Pepper to taste
4 servings of protein

Directions:
1. Slightly salt and then press the eggplant prior to cooking and cut out the excess seeds.
2. Prepare a grill and lightly oil the grill rack.
3. Cook the eggplant, zucchini, fennel, onion and lemon slices, in batches if necessary, until browned and tender. (The fennel will take 4 to 5 minutes per side; the eggplant, zucchini and onion 2 to 3 minutes per side; and the lemon 1 to 2 minutes per side.)
4. Transfer the vegetables to a large, shallow serving dish.
5. Toss gently with the dressing. Garnish the salad with feta, olives and a grinding of pepper.
6. Top with chosen protein source and enjoy.

Dressing
2 plum tomatoes, seeded and coarsely chopped
3 tablespoons lemon juice
3 tablespoons reduced-sodium chicken broth
2 tablespoons extra-virgin olive oil
1 tablespoon oregano, fresh or dried
Salt and pepper to taste

Directions:
1. Combine the tomatoes, lemon juice, broth, olive oil, and oregano in a blender or food processor; blend or process until smooth.
2. Season with salt and pepper.

Calories 300 | Protein 28 g | Fat 16 g | Carbohydrates 16 g | Fibre 4 g

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

Get Day 19 here.