Fitness on the stairs and a shrimp recipe (Day 4)
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Workout: Day 4
Are you ready to do some stairs? No? Too bad.
I’m a big fan of exercising outside, because research shows that people go harder, for longer and enjoy it more when they exercise outdoors compared to in. It is July, after all, so hopefully it’s nice out. (Sunscreen!)
If possible, find a nice set of stairs
(without too many people using them) and go up them at a good pace.
Recover on the way down by taking each step slowly. If you’re new to
exercise I want to caution you about overdoing it, because this is an
exercise that you can really feel for a few days afterwards. Push, but
within reason.
And, of course, a nice walk afterwards will help loosen you up. If you
still haven’t bought that exercise ball I recommended on Day 1, make
sure you get it today because you’ll need it tomorrow.
Click to the next page for your Day 4 meal plan.
What to eat: Day 4
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:
Place all ingredients in a blender and blend on high speed until smooth
and creamy. Add extra water if desired.
Calories 303 | Protein 31 g | Fat 12 g | Carbohydrates 23 g | Fibre 4 g
Snack: 2 to 3 slices of nitrite- and sulphite-free turkey or chicken slices with 1 tablespoon of almonds
Lunch: Apricot-Glazed Chicken and Kale (Serves 2)
Ingredients:
2 tablespoons apricot spread (no sugar added)
1 tablespoon apple cider vinegar
Stevia to taste
2 tablespoons low-sodium soy sauce
2 chicken breasts, skinless and boneless (approximately 4 to 5 ounces each)
2 teaspoons Dijon mustard
1 tablespoon olive oil
2 tablespoons chia seed
2 cups chopped kale
2 cups chopped bok choy
1 Vidalia onion, finely sliced
Salt and pepper to taste
Directions:
1. Preheat oven to 350°F. Combine the apricot spread, apple cider vinegar, stevia, Dijon mustard and soy sauce in a small bowl.
2. Spray a baking dish with non-stick spray and place chicken in the dish.
3. Pour apricot sauce over chicken, top with chia seed and bake for 45 to 60 minutes or until cooked through.
4. Saute kale, bok choy and onion in olive oil and season with salt and pepper.
Calories 306 | Protein 34 g | Fat 15 g | Carbohydrates 20 g | Fibre 8 g
Snack: 2 boiled eggs with a handful of veggie sticks such as celery, cucumber and green bell pepper
Dinner: Sautéed Shrimp and Green Beans (Serves 2)
1 pound fresh green beans
1½ tablespoons olive oil or macadamia nut oil
1 large Vidalia onion, thinly sliced
8 ounces baby shrimp, pre-cooked
Salt and ground pepper, to taste
Directions:
1. In a large skillet or wok, saute the green beans in oil over medium heat until they start to brown (4 to 6 minutes).
2. Add the onion and saute until soft and brown.
3. Add the shrimp and cook until warmed through. Season with salt and pepper.
Calories 341 | Protein 32 g | Fat 12 g | Carbohydrates 32 g | Fibre 11 g
All recipes copyright Dr. Natasha Turner ND. The Carb Sensitivity Program, carbsensitivity.com
Get Day 5 here.
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