How to start running plus an omelette recipe (Day 14)

Workout: Day 14

Time for some upper body pushing again, so either do it at home or head back to the park and use the park workout portion we used on Day 7:

Park bench push-up
The park bench push-up is great for women as some find it challenging to do a push-up flat on the ground and maintain good form. Using this method reduces some of the gravitational force because of the easier angle, but it’s still a great exercise. As you can see in the link above, they are using the sitting part of the bench, which makes it more challenging. If you put your hands on the backrest portion, which is higher off the ground, it becomes easier.

Here are some tips on technique:
- Feet firmly planted and hip-width apart.
- Engage those core muscles and keep your body aligned.
- Make sure you have a firm grip on the bench. You don’t want to slip and be in for some costly dental work.
- Breathe in on the way down and out on the way up.
- Don’t go too quickly or too slowly. One to two seconds each direction is great.
- Try to keep some tension on the muscles and don’t use much in the way of inertia.
- If you can do more than 12 then it’s too easy. You need an angle that gets your face closer to the ground to increase the resistance.
- Shoot for each set being in the six to 12 range.

We’re going to add to this with some additional bench hops in between your upper body sets. Here is a video showing how to do them. These are hard, so ease your way in. It doesn’t have to be a park bench, but just a sturdy setup like the one shown in the video. Research shows that getting out of the house and away from things like the TV, phone and your kids (if you can) is highly motivating, so if the weather is nice then why not take this workout outside (even take the kids along if anything).

You thought I was going to tell you to walk too, didn’t you? Wrong. It’s time to start integrating a little faster footwork in if you want to make the most out of this month.

If you’ve never run before, don’t fear. I know it’s hard because I made the transition too and I don’t want you to be a bag of pain afterwards. So you’ll still do the regular walk, but every 100 metres or so I want you to break into a slow jog until things become uncomfortable. Go until you’re getting winded, then slow back down to a walk to recover. Repeat until you’ve had your fill.

Eggs

Breakfast: Salmon and Dill Omelette - Serves 1
Ingredients:
1 tablespoon extra-virgin olive oil
¼ small red onion, finely chopped
1 small handful baby spinach leaves
2 ounces smoked salmon, chopped coarsely
½ teaspoon chopped fresh dill
½ cup liquid egg whites or 4 egg whites
1 apple or pear

Directions:
1. In a non-stick skillet on medium-high heat, sauté the onion in olive oil.
2. Add the spinach and stir until wilted.
3. Add the salmon and dill.
4. Pour in the egg whites and stir.
5. Let mixture set into a flat omelette, flipping when ready and the whites are completely solid.
6. Serve with apple or pear.

Calories 293 | Protein 30 g | Fat 17 g | Carbohydrates 26 g | Fibre 5 g

Snack: Mix ¼ cup berries (125 g) with ½ cup (250 g) cottage cheese and 1 tablespoon (15 mL) slivered almonds

Lunch: 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

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

Dinner: Sautéed Shrimp and Green Beans - Serves 2
Ingredients:
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, sauté the green beans in oil over medium heat until they start to brown (4 to 6 minutes).
2. Add the onion and sauté until soft and brown.
3. Add the shrimp and cook until warmed through.
4. 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

Click here to get Day 15.