Workout your arms and a slimming recipe (Day 7)

Workout: Day 7

I hate to break it to you, but I went pretty easy on you last week. This week, you’re going to feel it.

Today we’re going to start with upper body “pushing,” which means doing resistance exercises that involve movements pushing away from your body that train the chest, shoulders and triceps muscles. You can do this in a park or at home. I’m more a fan of the park. See this article for detailed descriptions.

Upper body pushing exercising are the “park bench pushup” and “triceps dips” in the above article. If you want to do them at home you can substitute a couch for a bench and the corner of a kitchen counter (with a sturdy stool to take some of your body weight off) for the tricep dips. If this is your first foray into this type of training, don’t push too hard, but be willing to make some effort to get the results. Do as many sets as you can before your arms feel weak.

Don’t forget your daily walk. You should be getting better at this, able to go faster and further, so remember to keep track of your progress. 

Click to the next page for your Day 7 meal plan.

What to eat: Day 7

Breakfast: Skinny Banana Split Smoothie - Serves 1
Ingredients:
1 serving whey protein isolate (vanilla)
½ small banana, fresh or frozen, chopped
1 teaspoon banana extract (optional)
1 tablespoon chia seed
¾ cup unsweetened almond milk, vanilla
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.

Nutritional Facts: Calories 257 | Protein 28 g | Fat 10 g | Carbohydrates 24 g | Fibre 8 g

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

Lunch: Sweet Potato, Squash and Ginger Soup - Serves 4 or 5
Ingredients:
1 large sweet potato, peeled and cubed
1 small butternut squash, peeled and cubed
2 carrots, peeled and thinly sliced
1-inch piece fresh ginger root, peeled and sliced
1–2 teaspoons curry powder (optional)
6 cups vegetable stock
1 pear, cored, peeled and sliced
1 apple, cored, peeled and sliced
2 large onions, chopped
2 tablespoons extra-virgin olive oil
3 tablespoons apple juice or white wine
1 teaspoon sea salt
Black pepper to taste
*½ cup organic pressed cottage cheese (Organic Meadows)

*Remove the cheese and it becomes a dairy free/vegan meal option

Directions:
1. Place the sweet potato, squash, carrots, ginger and, if desired, the curry powder in a large saucepan. Add the vegetable stock. Cover, bring to a gentle boil, and then reduce the heat and simmer for about 30 minutes or until all the vegetables are soft.
2. Place the pear, apple, onions, olive oil and apple juice or wine in a separate saucepan and cook until soft over medium heat (5–10 minutes).
3. Add the cooked pear and apple mixture and the salt and pepper to the saucepan with the vegetables and mix well. Once all the ingredients are thoroughly cooked, purée in a food processor or with a hand blender.
4. Serve topped with about a tablespoon of the cottage cheese for each person.

Nutrition Information (per serving): Calories 360 | Carbohydrates 49 g | *Protein 24 g (*if the cheese is added) | Fat 8 g | Fibre 6 g

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

Dinner: Spicy Lentil Burger - Serves 3
Ingredients:
3 cups cooked black lentils
4 large eggs
½ cup grated carrots
½ teaspoon salt
1 onion, finely chopped
1 teaspoon turmeric
5 tablespoons ground flaxseed
1 tablespoon extra-virgin olive oil
Salt and pepper to taste
3–4 cups, mixed greens

Directions:
1. Combine the lentils, eggs, carrots and salt in a large bowl and mix for 1 minute.
2. Stir in the onion and turmeric.
3. Add the flaxseed, stir, and let sit for a couple of minutes so the flaxseed absorbs some of the moisture.
4. Heat the oil in a heavy skillet over medium-low heat.
5. Form several medium-sized patties, place in the skillet, cover, and cook for 7 to 10 minutes, until the bottoms begin to brown.
6. Flip the patties and cook the second side for 7 minutes, or until golden.
7. Serve with a large mixed green salad or vegetables on the side.

Calories 332 | Protein 27 g | Fat 12 g | Carbohydrates 33 g | Fibre 4 g

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

Get Day 8 here.