Learning to love running (Day 20)

Enjoy your day of rest with some refreshing meals and an inspiring story about how anyone (almost) can learn to love running (eventually)
Learning to love running (Day 20)

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Workout: Day 20

So, how does being three-quarters of the way through July feel? Congratulations! For a little motivation, from someone who knows what it’s like to start off with fitness, I want to share a little story:

I don’t think I’ve ever had a so-called “runner’s high.” In fact, I wrote about it here. Still, I like to push myself, and even though I’ve been doing it for almost 19 years it hurts every time. I don’t know exactly what kind of physiological mechanisms are in place that keep me doing this again and again, and I certainly don’t feel addicted to pain, but it does become more tolerable.

Eventually running just becomes something you no longer see as a big deal. One thing I really do like is the feeling of accomplishment, the feeling that I’ve done something good for my body. My wife is a hardcore exerciser as well and at the end of the day we’ll often collapse into bed and moan about muscle stiffness laughing because we wouldn’t want it any other way. The thing is, stiff muscles are often the price you pay for removing much more debilitating pain. My low back and shoulders are in far better condition now than when I was in my 20s.

So moving forward, look at the pain you feel as something that you’ll get used to and not really mind. Be proud of your sore muscles you’re fine-tuning the awesome machine that is your body. Nothing worth having comes easy.

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What to eat: Day 20

Breakfast: Strawberry Shortcake Smoothie - Serves 1

¾ serving whey protein isolate (vanilla)
½ cup strawberries, fresh or frozen
½ cup unsweetened soy or almond milk
½ cup Liberte goat 10% yogurt, plain
1 tablespoon chia seeds
3–4 ice cubes
½ teaspoon vanilla extract

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

Calories 293 | Protein 28 g | Fat 9 g | Carbohydrates 34 g | Fibre 10 g

Snack: 8 almonds and 1½ ounces (45 g) Nu Tofu non-fat cheddar cheese alternative

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 (optional)
Salt and pepper to taste

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

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

Snack: Blend ½ cup (250 g) Liberté organic plain yogurt, ½ scoop whey protein isolate, 3 walnuts or 5 almonds, and ¼ cup (125 g) raspberries or blackberries until smooth and creamy.

Dinner: Apricot-Glazed Chicken and Kale - Serves 2

2 tablespoons apricot spread (no sugar added)
1 tablespoon apple cider vinegar
Stevia to taste
2 tablespoons low-sodium soy sauce
2 chicken breasts, skinless and boneless (approximately 4 to 5 ounces each)
2 teaspoons Dijon mustard
1 tablespoon olive oil
2 tablespoons chia seed
2 cups chopped kale
2 cups chopped bok choy
1 Vidalia onion, finely sliced
Salt and pepper to taste

1. Preheat oven to 350°F.
2. Combine the apricot spread, apple cider vinegar, stevia, Dijon mustard and soy sauce in a small bowl. 3. Spray a baking dish with non-stick spray and place chicken in the dish.
4. Pour apricot sauce over chicken, top with chia seed and bake for 45 to 60 minutes or until cooked through.
5. Saute kale, bok choy and onion in olive oil and season with salt and pepper.

Calories 306 | Protein 34 g | Fat 15 g | Carbohydrates 20 g | Fibre 8 g

Copyright Dr. Natasha Turner ND. The Carb Sensitivity Program.

Click here for Day 21. 

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