Walking: Reaffirm your love for it (Day 24)
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Workout: Day 24
I hope you went hard yesterday because I am going to go just a little bit easy on you. Today's task is simple: it's just a walk - with no jogging or stops at a park to kick your own butt. Make it a long walk though. Try and achieve a new distance, I find taking someone with you can make it all the more pleasurable. If you're stressed out, put some tunes on and focus on you. Clear your mind and realize how energized a walk makes you feel.
The point is to keep reinforcing just how enjoyable and great for exercise walking is. As a reminder, it is the most popular form of exercise the world over, and many people have achieved health and fitness simply by doing it as often as possible.
Develop the addiction and you won't be sorry.
What to eat: Day 24
Breakfast: 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: Quest protein bar (all natural version) or Ultrameal protein bar or a protein fusion bar
Lunch: Lovely Lentil Soup – Serves 4
Ingredients:
2 tablespoons extra-virgin olive oil
1 sweet potato, peeled and diced
1 large onion, chopped
4 cloves garlic, minced
1-inch piece fresh ginger root, peeled and minced
1 tablespoon curry powder
1 teaspoon cinnamon
1 teaspoon sea salt
1 cup dry red lentils
4 cups vegetable stock
2 tablespoons tomato paste
Directions:
1. Heat the olive oil in a large saucepan over medium heat.
2. Add the sweet potato, onion, garlic and ginger and cook until vegetables are softened.
3. Stir in the curry powder, cinnamon and sea salt and cook for a few more minutes.
4. Add the lentils, vegetable stock and tomato paste and mix well.
5. Bring to a gentle boil, reduce heat and then simmer covered for 30 minutes or until lentils are cooked.
6. Remove from the heat and serve.
Calories 325 | Carbohydrates 44.5 g | Protein 16 g | Fat 9 g | Fibre 7.5 g
Snack: ½ cup (250 g) berries mixed with ½ cup (250 g) ricotta cheese
Dinner: Spicy Lentil Burger – Serves 3
Ingredients:
3 cups cooked black lentils
4 large eggs
¼ cup grated carrots
½ teaspoon salt
1 onion, finely chopped
1 teaspoon turmeric
5 tablespoons ground flaxseed
1 tablespoon extra-virgin olive oil
Salt and pepper to taste
3-4 cups, mixed greens
Directions:
1. Combine the lentils, eggs, carrots and salt in a large bowl and mix for 1 minute.
2. Stir in the onion and turmeric.
3. Add the flaxseed, stir, and let sit for a couple of minutes so the flaxseed absorbs some of the moisture.
4. Heat the oil in a heavy skillet over medium-low heat.
5. Form several medium-sized patties, place in the skillet, cover, and cook for 7 to 10 minutes, until the bottoms begin to brown.
6. Flip the patties and cook the second side for 7 minutes, or until golden.
7. Serve with a large mixed green salad or vegetables on the side.
Calories 332 | Protein 27 g | Fat 12 g | Carbohydrates 33 g | Fibre 4 g
Copyright Dr. Natasha Turner ND, The Carb Sensitivity Program carbsensitivity.com
Click here for Day 25.
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