How to be healthy: Walking and a smoothie recipe (Day 1)

Workout: Day 1

Blah. That’s often how I feel after a long weekend. But now that July is officially here, let’s put the weekend behind us and look forward to an inspiring month that kicks serious butt. My name is James and I’m here to guide the fitness component of our four-week shape-up plan.

My goal is to change you. Not in a bad way though. If you’re new to fitness there will be some stiffness and soreness in certain areas, but note that I’m a fan of slow and steady winning the fitness race, so know your limits.


The reason we’re doing this 28-day plan is to jump-start your fitness. I don’t believe that you can lose a pound a day. We live in the real world, and this is a realistic plan. You may notice that you look better and your clothes are looser by the end of the month, and you may not. However, I can promise that you’re going to feel a lot better, both physically and mentally, if you work hard at sticking with this program and having fun with it.


Remember that fun part. It’s critical. Mostly because I want you to keep going after the month is up. This is a way to find out what works for you and how you can get into a regular routine. If you’re after physical change I want you to feel enthusiastic about continuing after four weeks as life-long change happens slowly. I also strongly recommend doing this with a friend, as it will dramatically increase your chances of success and help to keep you motivated.


My aim is to include adaptability throughout the month depending on your level of fitness, so it can be made easier for folks who are newer and include tougher components for those who are more advanced. I’m also trying to make this as equipment and gym free as possible so anyone can participate, but I do advise that everyone have an exercise ball. I recommend the 65 cm size. Don’t cheap out either. These things are a great piece of exercise equipment to own and will last a long time.


And remember that nutrition is a critical component, because you can’t out-exercise a bad diet, so be sure to follow the eating component of the plan too. Do them both as much as you can tolerate and you’ll be surprised at just how good you’ll feel by the time August gets here.


Now, let’s get things off on the right foot. Get outside at some point today and start walking. Walk as far and as fast as you can without wrecking yourself for tomorrow. Remember to keep track of your distances so you can monitor your progress all month long. You can use a pedometer or an app for your phone or a GPS watch, or just keep track by how far you went through your neighbourhood. It’s up to you. And don’t forget the sunscreen!



James S. Fell, MBA, is a certified strength and conditioning specialist in Calgary. He writes the syndicated column “In-Your-Face Fitness” for the Chicago Tribune and consults with clients on strategic planning for fitness and health. Get your free Metabolism Report here.



Click to the next page for your Day 1 meal plan. 

Eating for weight loss

The dietary component your first week on The Carb Sensitivity Program is designed to break your addiction to carbohydrates, stabilize your blood sugar and set you on the path towards increased energy and hormonal balance. The starchy carbs, those that will trigger cravings or water retention, are removed from the menu plan. In exchange, you will find the protein and fat content of the meals are higher, which will keep you feeling full and your fat-burning hormones primed. I promise you will not feel hungry.


Although the first few days may bring about the standard withdrawal reaction symptoms for some — headaches, fatigue or irritability — you should experience relief by day three. At that time you will find that your cravings will cease, your mood will balance and your energy will increase, all as a result of stable blood sugar and lower insulin. As an added bonus, the scale will reflect your brand new lifestyle — most people lose two to five pounds during this week.


The general benefits of using this plan are increased energy, digestion, a reduction in cravings and better appetite control. You'll have increased antioxidant protection, improved sleep and metabolism and be steps closer to your optimal health level.



Natasha Turner, N.D. is a naturopathic doctor, Chatelaine magazine columnist, and author of the bestselling books The Hormone Diet and The Supercharged Hormone Diet. Her newest release, The Carb Sensitivity Program, is now available across Canada. She is also the founder of the Toronto-based Clear Medicine Wellness Boutique. For more wellness advice from Natasha Turner, click here.



Read on for the first day of recipes.

What to eat: Day 1

Each day we'll set you up with three meals and two snacks to boost your energy and help heal you from the inside out. The recipes here are suggestions and can be mixed and matched as you see fit (or prefer) going forward.



Breakfast: Chocolate Hazelnut Coffee Smoothie

Ingredients:
1 serving whey protein isolate (chocolate)
¾ cup unsweetened almond milk (chocolate)
2 tablespoon Liberte 0.1% yogurt, non-fat plain
1 tablespoon hazelnut butter
1 tablespoon organic coffee, ground
½ cup fresh or frozen berries or ½ banana (chopped)
4–6 ice cubes



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


Calories 301 | Protein 29 g | Fat 12 g | Carbohydrates 22 g | Fibre 4 g



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

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: 1 serving of plain Liberté Greek or goat yogurt with a piece of fruit or 1 serving of nuts



Dinner: 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 (chicken, fish)



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



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

Go to Day 2 here.