Exercises to strenghten your core (Day 3)

Workout: Day 3

Another key component of being fit is having a strong core to support when your upper body is going one way and your lower body wants to go the other. Speaking from experience, I can say that a strong core is critical to preventing low back injuries.

One of the best ways to strengthen your core is NOT by doing a bunch of sit-ups and abdominal crunches, but by doing a variety of plank exercises. This involves keeping your body aligned while holding a variety of challenging positions or going through a series of movements.


Here are some basic progressions. Remember to keep your body in a straight line for all of these with a slight inward curve to your low back throughout:


1. Elevated plank: feet on the floor, hands leaning on the edge of a countertop.
2. Modified elbow plank: elbows and knees on floor.
3. Full plank: elbows and toes on floor.

It gets harder after this, with lifting up an elbow, or a leg, or both. You can also do side bridges.

How long you need to hold these for is what you can tolerate. When you feel your form is about to suffer it’s time to take a break. Do a few sets of these, and if you can, do a few more.

Then go for a walk. Yes, another one. Throughout this entire month I want you to focus on working on going further and faster day after day. If you’re already a regular walker, try jogging. If you’re a jogger, try running, and if you’re a runner, try even faster running. Get the idea? Good, now go!  

Click to the next page for your Day 3 meal plan.

What to eat: Day 3

Breakfast: Berrylicious Iron-Booster Smoothie (Serves 1)
Ingredients:
½ cup spinach
½ small banana, fresh or frozen, chopped
1 tablespoon chia seed
½ cup almond milk, unsweetened
½ cup mixed berries, fresh or frozen
1 serving whey protein isolate (vanilla)
4 ounces water
3-4 ice cubes



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


Calories 265 | Protein 28 g | Fat 8 g | Carbohydrates 29 g | Fibre 9 g

Snack: ½ cup (250 g) berries mixed with ½ cup (250 g) ricotta cheese

Lunch: Feta Cheese Meatballs with Grilled Vegetables (Serves 4)
Ingredients:
1 pound ground lamb or beef (organic, grass-fed)
4 tablespoons goat feta cheese, crumbled
½ cup green or black olives, pitted, chopped
½ cup chopped parsley
2 tablespoons finely chopped onion
2 whole eggs
1 teaspoon Italian seasoning
4-6 cups vegetables (e.g., asparagus, zucchini and eggplant).



Directions:
1. Using your hands, gently combine the lamb, feta, olives, parsley, onion, eggs and Italian seasoning in a large bowl.
2. Form 20 meatballs (golf–ball sized) and place on a baking sheet.
3. Put oven rack at the highest point and place the baking sheet in the oven on broil.
4. When brown (after approximately 3 to 6 minutes), flip the meatballs and continue to broil the other side until done.
5. Serve with an assortment of vegetables, either grilled on the barbecue or stir-fried using a non-stick frying pan, seasoned as desired.


Calories 304 | Protein 31 g | Fat 12 g | Carbohydrates 15 g | Fibre 3 g

Snacks: 12 tamari-roasted almonds with ½ cup (250 g) blackberries

Dinner: Curry Chicken Soup (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 Liberte 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
1 tablespoon extra-virgin olive oil
2 cups chopped broccoli
1 cup chopped red pepper
2 cups chopped cauliflower
1 clove garlic, minced



Directions:
1. Salt and pepper to taste
2. 1 tablespoon slivered almonds or pine nuts
3. Heat the olive oil in a skillet over medium-high.
4. Add the vegetables and saute until tender.
5. Top with the almonds s and serve with the soup.


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



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

Go to Day 4 here.