Use your own body weight to strengthen your core (Day 10)

Workout: Day 10

Your legs are probably feeling it from the last two days, so lets give them a little break and go back to core strengthening. I want you to start with the plank exercises that you did in week one.

Remember to keep your body in a straight line for all of these with a slight inward curve to your low back throughout:

1. Elevated plank: feet on the floor, hands leaning on the edge of a countertop.
2. Modified elbow plank: elbows and knees on floor.
3. Full plank: elbows and toes on floor.

It gets harder after this, with lifting up an elbow, or a leg, or both. You can also do side bridges.

Afterwards I'd like you to move onto the exercise ball work from you did on Day 5: 

Start by testing your balance on it. Maybe sit on it while you're on the computer and/or watching some TV. Try rolling around on it a little bit and taking your feet off the floor for a few seconds. Be careful not to fall off and engage your core for extra balance.

If you feel up for a walk, definitely go for it, but you have my permission to take a break. For one day.

Click to the next page for your Day 10 meal plan.

What to eat: Day 10

Wild Berry Breakfast - Serves 1
Ingredients:
1 serving whey protein isolate (vanilla)
½ cup raspberries, fresh or frozen
½ cup blueberries, fresh or frozen
1 tablespoon almond or hazelnut butter
½ cup soy or almond milk, unsweetened
Stevia to taste (optional)
4-6 ice cubes

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

Calories 303 | Protein 31 g | Fat 12 g | Carbohydrates 22 g | Fibre 10 g

Snack: 2 boiled eggs with a handful of veggie sticks such as celery, cucumber and green bell pepper

Lunch: Ahi Tuna Steak and Salad - Serves 4
Ingredients:
4 fresh Ahi tuna steaks*(approximately 4 to 5 ounces each)
3 tablespoons extra-virgin olive oil
2 green onions, thinly sliced
2 tablespoons lime juice
2 tablespoons low-sodium soy sauce (or gluten-free tamari sauce)
1 tablespoon unpasteurized wasabi paste
2-3 tablespoons rice vinegar
2 small cucumbers, finely sliced
4-6 cups baby greens, prewashed
½ pint grape tomatoes, halved
Salt and pepper to taste
*Note: You can substitute your preferred protein (chicken, turkey, bison, lean ground beef, organic steak) here if you do not wish to have the tuna

Directions:
1. Brush the tuna steaks with 1 tablespoon olive oil and sprinkle with salt and pepper.
2. Combine the green onion, lime juice, soy sauce and wasabi in a non-stick skillet over high heat and stir until well combined.
3. Add the tuna steaks and sear for approximately 2 to 3 minutes.
4. Remove from heat when done. Remember to not overdo the tuna (it’s best served medium rare).
5. Meanwhile, prepare the salad by tossing the cucumbers, baby greens, tomatoes, remaining olive oil and rice vinegar.
6. Top salad with the tuna and serve.

Calories 364 | Protein 40 g | Fat 16 g | Carbohydrates 13 g | Fibre 6 g

Snack: 2 to 3 slices of nitrite and sulphite-free turkey or chicken slices with 1 tablespoon of almonds

Dinner: Miso Salad with Shrimp - Serves 1
Ingredients:
4-5 cups baby spinach
½ avocado, sliced
1 tablespoon unpasteurized miso paste (available at most grocery/health food stores)
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, turkey, bison, lean ground beef, organic steak, whitefish, salmon, trout, tuna, tofu or dry cottage cheese (3/4 cup), egg whites (3/4 cup)

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

Click here for Day 11.