Eat: Portobello mushroom omelette recipe (Day 27)

A day of resting, reflecting and refueling — nope it doesn't get any better than that!
Eat: Portobello mushroom omelette recipe (Day 27)


Workout: Day 27

This is your last rest day of the program, and I want you to use it to think. Go back through everything you've done so far this month and find out what clicked and what didn't. You need to start planning ahead, because the goal of this program was to jump start you, not a means to an end.

August starts soon, and it begins with a long weekend, so don't derail things with inactivity and a lousy diet. The purpose was to give you an idea of how awesome healthy eating and regular activity can be, and if you've stuck with things this far you're in great shape to keep going (literally).

We've given you a good feeling for what to do moving forward, but it's time to cut the cord and let you fly free. Just make sure you use that freedom wisely by taking your health and fitness to a higher level rather than fall back into old habits.

Think back to what things were like at the beginning of this process and compare them to what they're like now. You should be feeling more energized, sleeping better, and have a more positive mood and outlook. You may have lost some inches as well, but don't fret if you haven't. That's something that takes much longer than many Internet ads and infomercials would have you believe.

Take these good feelings and use them to bind yourself to the promise to keep it up.

Eat: Portobello mushroom omelette recipe (Day 27)Masterfile

What to eat: Day 27

Breakfast: Portobello Mushroom Omelette – Serves 1

½ clove garlic, diced
1 tablespoon ginger
2 tablespoons chopped green onions
1 teaspoon extra-virgin olive oil
1 cup chopped portobello mushrooms
1-2 teaspoons low-sodium soy sauce
2 omega-3 eggs
½ cup liquid egg whites or 4 egg whites
1 apple or orange

1. In a non-stick skillet on medium-high heat, sauté the garlic, ginger and green onions in olive oil. 2. 2. Add the mushrooms and soy sauce, cook for 2 to 3 minutes and set aside on plate.
3. Add the eggs and egg whites to pan and scramble on medium heat.
4. Before eggs are completely
cooked, return the vegetable mixture to pan and stir together.
5. Serve with apple or orange.

Calories 298 | Protein 29 g | Fat 12 g | Carbohydrates 24 g | Fibre 5 g

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

Lunch: Blueberry Chicken Salad – Serves 2

2 boneless, skinless chicken breasts (approximately 4 to 5 ounces each)
Salt and pepper to taste
2 teaspoons extra-virgin olive oil
¼ cup diced red onion
4-6 cups baby spinach
2 tablespoons apple cider vinegar
1-2 tablespoons chopped fresh parsley
1 cup fresh blueberries
1-2 ounces goat cheese, crumbled

1. Preheat oven to 375°F.
2. Generously season each chicken breast with salt and pepper.
3. Spray non-stick cooking spray on a large oven-safe skillet and sear the breasts on high heat for 2 to 3 minutes on each side or until lightly golden.
4. Place pan in oven and bake until the chicken is cooked through, about 15 minutes. While the chicken is cooking, heat 1 teaspoon olive oil in a large pan over medium heat and saute red onion until softened, 3 to 4 minutes. Add spinach and toss until wilted.
5. Season with salt and pepper and transfer to a large platter or divide evenly between 2 plates.
6. Wipe out pan and heat remaining 1 teaspoon olive oil with vinegar.
7. Stir in parsley. Arrange cooked chicken breasts on spinach and top with the parsley dressing. Sprinkle with blueberries and goat cheese.

Calories 312 | Protein 32 g | Fat 11 g | Carbohydrates 21 g | Fibre 4 g

Snack: 8 almonds and 1½ ounces (45 g) Nu Tofu non-fat cheddar cheese alternative (click here for availability across Canada)

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 28.

Eat: Portobello mushroom omelette recipe (Day 27)Masterfile


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