Hiking for fitness and a chicken curry recipe (Day 8)

Workout: Day 8

No walking today. Hiking instead.

This doesn’t mean you need to upend your day and drive off into the countryside. All you need is some kind of a hill to use that has a good enough path for going up and down. And up and down.

Be careful on the “down” part because this can lead to strains. You’ll be getting plenty of work on the way up, and going down is your way to recover. If you’re in the middle of the Prairies where hills don’t exist, there are always stairs, or treadmills at steep inclines if all else fails.

Your body should be starting to go through some adaptations now, so I want you to start pushing it a little harder. It’s time to begin finding out what you’re made of. After all those hills, you don’t need a walk.

Click to the next page for your Day 8 meal plan.

What to eat: Day 8

Breakfast: Orange Vanilla Shake - Serves 1
Ingredients:
1 serving whey protein isolate (vanilla)
2 ounces orange juice
4 ounces water
1 teaspoon vanilla extract
2-3 fresh or frozen strawberries
½ small banana, fresh or frozen, chopped
1 tablespoon almond butter
Stevia to taste (optional)
4–6 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 325 | Protein 28 g | Fat 11 g | Carbohydrates 34 g | Fibre 6 g

Snack: 1 serving (as per package) of plain Liberté Greek or goat yogurt with a piece of fruit or 1 serving of nuts (if you are allergic to nuts opt for 1/4 cup of avocado instead)

Lunch: Blueberry Chicken Salad - Serves 2
Ingredients:
2 boneless, skinless chicken breasts (approximately 4 to 5 ounces each)
Salt and pepper to taste
2 teaspoons extra-virgin olive oil
¼ cup diced red onion
4-6 cups baby spinach
2 tablespoons apple cider vinegar
1-2 tablespoons chopped fresh parsley
1 cup fresh blueberries
1-2 ounces goat cheese, crumbled

Directions:
1. Preheat oven to 375°F.
2. Generously season each chicken breast with salt and pepper.
3. Spray non-stick cooking spray on a large oven-safe skillet and sear the breasts on high heat for 2 to 3 minutes on each side or until lightly golden.
4. Place pan in oven and bake until the chicken is cooked through, about 15 minutes. While the chicken is cooking, heat 1 teaspoon olive oil in a large pan over medium heat and saute red onion until softened, 3 to 4 minutes. Add spinach and toss until wilted.
5. Season with salt and pepper and transfer to a large platter or divide evenly between 2 plates.
6. Wipe out pan and heat remaining 1 teaspoon olive oil with vinegar.
7. Stir in parsley. Arrange cooked chicken breasts on spinach and top with the parsley dressing. Sprinkle with blueberries and goat cheese.

Calories 312 | Protein 32 g | Fat 11 g | Carbohydrates 21 g | Fibre 4 g

Snack: Quest protein bar (all natural version) or Ultrameal protein bar or 1/2 protein fusion bar (like The Simply Bar)

Dinner: Coconut Chicken Curry with Rice - Serves 2
Ingredients:
1 tablespoon coconut oil
2 skinless, boneless chicken breasts, sliced
1 red onion, sliced
1 red pepper, sliced
2 heads baby bok choy, sliced lengthwise
2-3 tablespoons water
1/2-1 tablespoon red curry paste (check that it is free of harmful oils)
1/2-3/4 can low-fat, unsweetened coconut milk
1/2 cup fresh basil leaves
1 tablespoon fresh lime juice
Salt and pepper to taste
Optional: 1/2 cup cooked rice noodles (vermicelli) or 1/2 cup cooked basmati rice

Directions:
1. Heat the oil in a large skillet over medium heat.
2. Add the chicken to the pan and cook until browned and almost cooked through.
3. Add fresh lime. Transfer to a plate and keep warm.
4. Add the red onion, red pepper, bok choy and water to the pan and cook until the vegetables are tender-crisp, about 4 minutes.
5. Add the curry paste and cook 1 to 2 minutes more, stirring.
6. Add the chicken and the coconut milk and stir to combine.
7. Simmer until the sauce thickens, about 8 to 10 minutes.
8. Remove from heat and add the basil.
9. Season with salt and pepper and serve over rice noodles or cooked basmati rice if desired.

Calories 360 | Protein 29 g | Fat 12 g | Carbohydrates 36 g | Fibre 3g

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

Get Day 9 here.