Motivation: Push yourself to workout (Day 22)
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Workout: Day 22
Today is your day to choose again, but it's got to be a significant aerobic activity. As a reminder, it's July, so perhaps you want to go for a nice, long bike ride, or jump into an open body of water and go for a swim (a pool works too). You can hike or climb, play Frisbee or football, chase children or do cartwheels, shoot hoops or show off at soccer…
I'm not being lazy here, rather I am trying to get your creative exercise juices flowing as the month comes to a close and you're going to need to rely on yourself more going forward. When it comes to exercise, nothing is more important than motivation. I want you to continue to experiment with a variety of things to find out what clicks and what doesn't. Remember that you won't necessarily love it right away, but you can get a feel for things. So sit back for a bit, perhaps using Google to figure out a new fitness adventure to go on today. Try to push it a bit because your body should be adapting now. You can take more than you think.
What to eat: Day 22
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: Mix ¼ cup berries (125 g) with ½ cup (250 g) cottage cheese and 1 tablespoon (15 mL) slivered almonds
Lunch: Warm Black Bean and Turkey Salad
Ingredients:
1 teaspoon extra-virgin olive oil
½ cup diced green bell pepper
½ cup diced red bell pepper
¼ cup chopped onion
1-2 cloves garlic, minced
½-1 teaspoon dried basil
½-1 teaspoon dried dill weed
¼-½ teaspoon dried oregano
Pinch cayenne pepper, or to taste
3 ounces lean ground turkey
¼ cup salsa
¼ cup canned black beans, drained and rinsed
Sea salt and pepper to taste
1 teaspoon hot pepper sauce such as Tabasco (optional)
3 cups mixed greens
1 ounce cheddar cheese, grated
*Remove the cheese to make it a dairy-free meal
Directions:
1. Heat the olive oil over medium-high heat in a skillet and add all the veggies, herbs and spices and sauté until peppers and onions are soft.
2. Add the ground turkey and cook until it browns. Drain thoroughly.
3. Add the salsa and black beans and continue cooking until they are warmed through.
4. Add salt and pepper and, if desired, the hot sauce and mix well.
5. Serve over the mixed greens and top with the cheese.
Calories 383 | Carbohydrates 37.7 g | Protein 29.6 g | Fat 12.6 g | Fibre 8 g
Snack: 2 servings of Allégro 4% cheese with a piece of fruit (think berries, apples, pears, avoid mangoes and bananas which have a higher glycemic index) and 1 serving of nuts (anything but peanuts)
Baby Bok Choy and Chicken – Serves 2
Ingredients:
2 tablespoons sesame oil
2 cups sliced yellow pepper
2 cups chopped broccoli
4 green onions, chopped
1 pound baby bok choy, chopped
1 tablespoon sesame seeds
2 chicken breasts, skinless and boneless (approximately 4 to 5
ounces each), sliced and cooked, or 2 servings of protein
Directions:
1. Heat the oil in a non-stick skillet on medium-high heat.
2. Add the peppers,
broccoli and green onion, and cook, stirring occasionally, until
lightly browned.
3. Lower the heat and add the bok choy. Stir well. Cook
only until the bok choy has wilted and the thicker, white ends are somewhat
crunchy.
4. Top with sesame seeds and stir.
5. Divide among two plates
and top with chicken or chosen protein source and enjoy.
Calories 328 | Protein 30 g | Fat 14 g | Carbohydrates 28 g | Fibre 7 g
Copyright Dr. Natasha Turner ND, The Carb Sensitivity Program. carbsensitivity.com
Click here for Day 23.
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