Running for a maximum calorie-burn (Day 26)
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Workout: Day 26
It's Saturday, and I'm going to use this as one last stab at really getting you to run. And I'll tell you why.
Running is good for you from head to toe, and if weight loss is your goal, it's one of the best exercises for achieving that, but it's also great for health and learning to crave healthier foods.
Running is great for time management as well, giving you an awesome workout in a short period of time. It requires no special equipment other than decent shoes and clothes, and I've found it's a great way to kill time while waiting for my kids at some event I've had to taxi them to.
So make a commitment to push the running today. Go out and do your walk/run technique, and push the running distances even further while keeping the recovery walks shorter. If you're still not having much luck with the running, then just make it a hard walk instead.
What to eat: Day 26
Breakfast: Alkalizing Breakfast Smoothie – Serves 1
Ingredients:
¾ serving whey protein isolate (vanilla)
½ cup Liberté yogurt, vanilla 0.1% non-fat or 2%
¼ small banana, fresh or frozen, chopped
½ cup spinach leaves (optional)
1 tablespoon spirulina or greens powder
1 tablespoon ground flaxseed
3-4 ice cubes
2-4 ounces water
Directions:
1. Place all ingredients in a blender and blend at high speed until smooth and creamy. Add extra water if desired.
Calories 285 | Protein 28 g | Fat 9 g | Carbohydrates 28 g | Fibre 3 g
Snack: 2 to 3 slices of nitrite and sulphite-free turkey or chicken slices with 1 tablespoon of almonds
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
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: 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
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.
4. Cook only until the bok choy has wilted and the thicker, white ends are somewhat
crunchy.
5. Top with sesame seeds and stir. 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
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