Push it and enjoy an amazing Mexican salad (Day 28)

Workout: Day 28

Let's finish this four week series off with a bang: Go do the full-body park or home workout (below) and then do some stair training. This is the last day of the program, so promise yourself to go hard.



At home workout:
For biceps curls, four-gallon milk jugs are great, but anything with handles is ideal. I’ve seen articles recommending using soup cans, but those better contain enough soup to feed a few teenage boys to be heavy enough to do any good. The great thing with the milk jugs is you can fill them with the right amount of water for your desired level of resistance.


You can also incorporate these:

1. Jumping jacks: Get as full a range of motion as possible

2. Shadow box: Boxing into thin air basically…maybe close the blinds

3. Run up and down the stairs: Wear shoes to avoid slipping, opt for outdoors if you like

4. Inchworm exercise: Walking on your hands and feet across the room, head facing down

5. Jog in place: Aim for at least two minutes if you can

6. Russian twist: Lie on your back with knees bent rotating them to either side of the torso (shown below)

7. Burpees: Don’t feel bad if you can only do a few – they’re brutally hard (shown below)

At the park
Do 2-3 sets of 10-12 reps of bench pushups, bench step-ups and slide lunges each. If your children are playing while you're there give the monkey bars a try as well. With your increased upper body strength they may be easier than they were in the past. Note, you may have to bend your knees if you're less than kiddie height!


And most important of all, when you're finished, figure out what you're going to do tomorrow. And the day after that. And the day after that …

What to eat: Day 28

Breakfast: Salmon and Dill Omelette – Serves 1
Ingredients:
1 tablespoon extra-virgin olive oil
¼ small red onion, finely chopped
1 small handful baby spinach leaves
2 ounces smoked salmon, chopped coarsely
½ teaspoon chopped fresh dill
½ cup liquid egg whites or 4 egg whites
1 apple or pear



Directions:
1. In a non-stick skillet on medium-high heat, saute the onion in olive oil.
2. Add the spinach and stir until wilted.
3. Add the salmon and dill.
4. Pour in the egg whites and stir.
5. Let mixture set into a flat omelette, flipping when ready and the whites are completely solid.
6. Serve with apple or pear.


Calories 293 | Protein 30 g | Fat 17 g | Carbohydrates 26 g | Fibre 5 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.



Lunch: Mexican Summer Salad – Serves 3
Ingredients:
2 tablespoons olive oil
4 small zucchini, sliced
1 purple eggplant, thinly sliced
3 ripe plum tomatoes, seeded and diced
¼ cup roasted mild green chili, chopped
4 ounces chopped jalapeno pepper
4-5 cloves garlic, chopped
Salt, to taste
Lemon pepper, to taste
2 pinches ground cumin
2-3 tablespoons fresh lime juice
3 tablespoons chopped fresh cilantro
3 sources 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)
Lime wedges for serving



Directions:
1. Slightly salt and then press the eggplant prior to cooking and cut out the excess seeds.
2. Heat the olive oil in a large skillet or wok.
3. Sauté the zucchini and eggplant and continue cooking for 3 to 4 minutes until slightly tender.
4. Add the tomatoes, green chili, jalapeno, garlic, salt, lemon pepper, cumin and lime juice; stir to combine.
5. Cover and cook for about 15 minutes, until the vegetables are tender.
6. Add a few tablespoons of additional liquid if needed to avoid scorching the pan.
7. To serve, stir in the fresh cilantro and top with your choice of protein.
8. Serve with lime wedges.


Calories 311 | Protein 27 g | Fat 13 g | Carbohydrates 25 g | Fibre 7 g



Snack: Protein fusion bar (like The Simply Bar), Quest protein bar (all natural version), Ultrameal Bar.



Dinner: Feta Cheese Meatballs with Grilled Vegetables – Serves 4
Ingredients:
1 pound ground lamb or beef (organic, grass-fed)
4 tablespoons goat feta cheese, crumbled
½ cup green or black olives, pitted, chopped
½ cup chopped parsley
2 tablespoons finely chopped onion
2 whole eggs
1 teaspoon Italian seasoning
4-6 cups vegetables (e.g., asparagus, zucchini and eggplant).



Directions:
1. Using your hands, gently combine the lamb, feta, olives, parsley, onion, eggs and Italian seasoning in a large bowl.
2. Form 20 meatballs (golf-ball sized) and place on a baking sheet. Put oven rack at the highest point and place the baking sheet in the oven on broil.
3. When brown (after approximately 3 to 6 minutes), flip the meatballs and continue to broil the other side until done.
4. Serve with an assortment of vegetables, either grilled on the barbecue or stir-fried using a non-stick frying pan, seasoned as desired.


Calories 304 | Protein 31 g | Fat 12 g | Carbohydrates 15 g | Fibre 3 g



Copyright Dr. Natasha Turner ND, The Carb Sensitivity Program carbsensitivity.com