Exercise ball workouts and a chocolate smoothie (Day 5)

Workout: Day 5

Today you’re going to use your exercise ball to help further improve your core. I want you to practice sitting on it. You can do this while at the computer, watching TV, eating or playing cards. Once you’ve mastered your balance try rolling back and forth and side to side on it instead of just sitting. Keep a slight inward curve to your low back during this process and sit up straight. It’s important to note that exercise balls are NOT intended for prolonged sitting and should not replace an office chair. I would recommend no more than one hour a day, broken up.

And yes, I want you to walk again today. Why? Well, remember the link I posted to on Day 2? It’s something that pretty much anyone can do, and even fit people can benefit from more walking. If you’re still not convinced of the benefits of more walking, watch this video from Dr. Mike.



Click to the next page for your Day 5 meal plan. 

What to eat: Day 5

Breakfast: Mint Chocolate Smoothie (Serves 1)

Ingredients:
½ serving whey protein isolate (chocolate)
½ cup water
½ cup organic pressed cottage cheese
2–3 drops mint extract
chopped,fresh mint (optional)
1 tablespoon slivered almonds
½ small banana, fresh or frozen, chopped
2–3 ice cubes



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


Calories 289 | Protein 28 g | Fat 11 g | Carbohydrates 20 g | Fibre 4 g



Snack: 2 large tomato slices, topped with 1 ½ ounces (45 g) Nu Tofu non-fat cheddar cheese alternative and ¼ avocado



Lunch: Cucumber and Cottage Cheese Salad- (Serves 1)
1 tablespoon garlic powder
1 tablespoon dried dill
1 large cucumber, finely chopped
2 small tomatoes, finely chopped
¾ cup Western 0.1% Pressed Cottage Cheese
1 tablespoon pine nuts or slivered almonds
Salt and pepper to taste



Directions:
1. Toss the garlic powder, dill, cucumber and tomatoes a medium-sized bowl.
2. Top with cottage cheese, and mix together lightly. Sprinkle with nuts.


Calories 327 | Protein 28 g | Fat 15 g | Carbohydrates 28 g | Fibre 7 g



Snack: 7 walnuts with a piece of fruit or ½ cup (250 g) berries or 1 serving low-fat Swiss cheese



Dinner: Baby Bok Choy and Chicken (Serves 2)
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 (think tofu, lamb, cottage cheese)



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.
4. Cook only until the bok choy has wilted and the thicker, white ends are somewhat crunchy.
5. Top with sesame seeds and stir.
6. 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



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

Click here for Day 6.