Saturday, September 27, 2014

Sunday - Day 21

Congratulations for completing the challenge!!!
Day 21 Agenda:
  1. Intermittent fast. When you wake up do not eat for as long as possible until you are very hungry. If you have been faithful to this challenge, you will be able to fast longer than your first time or, at the least, longer than before the challenge.
  2. Take your after picture to compare with your before picture. If you see a difference {and are willing!}, please send me your pictures:) If you are even more willing and would like to share your experience, please contact me and I will post your story and/or picture to my blog! Remember my results from last year???                     May 2013
  3. Also, don't forget to document and compare your earlier notes from the challenge. It's incredible to see the difference!
Document:
-total hours fasted
-how you increased your daily movement
-relaxation techniques tried
-energy level {POOR, AVERAGE, GREAT}
-satisfaction level with meals
-hunger level between meals
-struggles
-benefits

My results from this current challenge:
  • flat stomach/no bloating
  • lost inches around my waist, knees and thighs
  • clearer skin
{Ignore the rose thorn on my forehead:) I was reminiscing a childhood game!}
  • alert mind/focused
  • no stomach pains or constipation
  • ENERGY ALL DAY LONG!
  • lastly, I had noticed pains in my kidney area before the challenge which was worrying me...they are now GONE
Now go celebrate Day 21 by preparing your favorite primal dinner!
Here was BY FAR my favorite meal...

I will post Mark's 80/20 concept tomorrow, so stay tuned on how to continue this lifestyle.

Again, congratulations and thank you for taking this challenge. I hope you feel an increased feeling of health, strength and a sense of control! If you had a wonderful experience, please refer your family/friends to beprimal.blogspot.com and have them take my next challenge:)

Friday, September 26, 2014

Saturday - Day 20

Day 20 Agenda:

  1. For Day 20, you will be preparing for your last intermittent fast of this challenge. So, tomorrow night will be your last meal before Day 21 and that does not mean to pig out! Eat normally and then on Day 21 fast for as long as you can until hunger gets the best of you;)
  2. Perform a 30-60 minute moderate aerobic exercise of your choice.
     Are you sick of my Portland/Vancouver pictures??? Above is my padre walking the rose gardens...
    This is our mansion walk and if you look closely above the city of Portland you can see Mount Hood.
Meal/Snack Ideas:
Breakfast- sautéed mushrooms, peppers, onions and put on top of an omelet.

Lunch- bacon and egg salad.

Dinner- pork chops seasoned with rosemary and a side of cooked carrots and salad.

Document:
-how you increased your daily movement
-moderate aerobic exercise
-relaxation techniques tried
-energy level {POOR, AVERAGE, GREAT}
-satisfaction level with meals
-hunger level between meals
-struggles
-benefits

Lastly, a little treat:) HOT COCONUT MILK

Ingredients:
  • 2 cups coconut milk
  • 2 tsp 100% natural honey
  • 1 tsp natural vanilla extract
  • 1/4 tsp cinnamon

Put coconut milk in pot over low-medium heat. Stir until milk is hot and foaming around edges. Add honey, vanilla extract and cinnamon. Stir together and serve hot in large mug.

Thursday, September 25, 2014

Friday - Day 19

Who's excited to be almost done with the challenge AND share their results?! I know Sid {my family's cat} is...it's written all over that lazy face:) 

Day 19 Agenda:

  1. Max reps workout to see how you have improved from the beginning:)
Find your maximum repetitions of...
-Pushups
-Sit-Ups
-Pull-Ups or Chair Dips
-Plank Holds
-Squats

Meal/Snack Ideas: 
Breakfast- scramble eggs up with leftover meats/veggies.

Lunch- turkey wraps.

Dinner- Click here-> Crock Pot Lemon Pepper Chicken for the below recipe! An absolute favorite of mine.

Snacks- baked pumpkin seeds or another seed of choice.

Document:
-how you increased your daily movement
-max reps of the above five movements
-relaxation techniques tried
-energy level {POOR, AVERAGE, GREAT}
-satisfaction level with meals
-hunger level between meals
-struggles
-benefits

Wednesday, September 24, 2014

Thursday - Day 18

Do you follow my instagram {beprimal}? If you do, then you know I have been in Portland, OR, and Vancouver, WA, recently. I went to see family and be with my brother as he prepared for his two year church mission! It was beautiful back there and I was able to get in a lot of beautiful walks...
 {the plane ride over-to pretty not to share!}
 {my squinty face with Mount Hood in the background at Pittock Mansion}
 {the Japanese rose gardens}
{my cute-brother-who-is-leaving-for-two-years and I:)}

Now, let's get back to business! Below I have a guest post for a delicious salmon recipe...


Day 18 Agenda:
  1. Tomorrow's  challenge is to do a movnat workout. Click here!
Meal/Snack Ideas:
Breakfast- scrambled eggs and mushrooms.

Lunch- marinated chicken and avocado salad.
I will need to steal this recipe from my mother's friend, but for the salad we had: mixed greens, avocado, tomatoes, mushrooms, black olives and sunflower seeds. For the dressing my mom mixed up about equal parts of olive oil and balsamic vinegar for the dressing!

Dinner- Salmon Coyhaiquino by Jacob Bluth {BYU college student}
Salmon Coyhaiquino

Ingredients:

  • 2 Cloves garlic
  • 6 Tablespoons extra virgin olive oil
  • 1 Teaspoon dried basil
  • 1 Teaspoon sea salt
  • 1 Teaspoon course ground pepper
  • 1 juice of 1 lemon
  • 1 lb salmon filet
  • Oven set to 375 degrees F
  • Bake time 35-45 minutes
  • In a glass bowl mix together all the ingredients minus the salmon, then cover the salmon with the marinade for an hour, longer if possible. Wrap salmon in aluminum foil and pour remaining marinade over the top of the salmon and continue to wrap in aluminum foil. Place fish in a baking dish and place in oven.

Jacob uses this salmon recipe to make lunches for his upcoming school weeks:
DOCUMENT:
-how you increased your daily movement
-movnat
-relaxation techniques tried
-energy level {POOR, AVERAGE, GREAT}
-satisfaction level with meals
-hunger level between meals
-struggles
-benefits

Tuesday, September 23, 2014

Wednesday - Day 17

Day 17 Agenda:

  1. Complete a sprint session! Do about 5min of a light warm-up such as jumping jacks, high knees, or jog. Then, put on running shoes {or your bare minimalist shoes} and decide on a number of sets to complete. For example, you could complete 5-8 sets of 10-30 seconds of sprinting with a recovery in between {rest for about 60 seconds or until your breathing is back to normal} doing any cardio activity: running, rowing, bicycling, stationary bike, etc.
    For example, I sometimes complete a sprint session on our rowing machine at home as follows: 8 sets x 30 seconds of work with 30 seconds of rest. GO ALL OUT!

Meal/Snack Ideas:
Breakfast- Scrambled eggs with spinach and blue cheese.


Lunch- roasted cauliflower and broccoli with mushrooms and onions.

Dinner- try a spaghetti squash or summer squash noodles with veggies!

Snacks- try some primal beef jerky from a co-op/health foods store or make your own using a food dehydrator.



Document:

-how you increased your daily movement
-sprint workout
-relaxation techniques tried
-energy level {POOR, AVERAGE, GREAT}
-satisfaction level with meals
-hunger level between meals
-struggles
-benefits

Monday, September 22, 2014

Tuesday - Day 16

Day 16 Agenda:

  1. Take play breaks throughout the day! This could include getting off of your home computer to play on the swings with your kids for 15 minutes or getting up from your work desk to throw a frisbee with a coworker outside for 5 minutes or whatever else your heart desires to do for fun :)
  2. Try a new primal recipe! Find a recipe I have put up on the blog, google paleo/primal recipe's, go to marksdailyapple.com to find a new recipe, or find a delicious recipe and make it primal!
Meal/Snack Ideas:
Breakfast- Ground Beef and eggs in a tomato:
Cut the top off of a large tomato, core the inside, and put in oven at 400 degrees for 5 minutes or more until tomato softens slightly. Sauté ground meat, onions, or anything else on hand and then put in the tomatoes after they come out of the oven. Crack an egg or two on top of the meat/onions and place in oven to broil until egg is set. 


Lunch- Shrimp Coconut Milk Soup.

Dinner- Pick a main dish to go with...
 Twice Baked Sweet Potatoes with Pecans - recipe here.


Snacks- Guacamole and Chips {sweet potato, zucchini or another primal chip}.


Document:
-play breaks tried
-new primal recipe tried
-movnat 
-how you increased your daily movement
-relaxation techniques tried
-energy level {POOR, AVERAGE, GREAT}
-satisfaction level with meals
-hunger level between meals
-struggles
-benefits

Sunday, September 21, 2014

Monday - Day 15

Day 15 Agenda:

1. Let's kick off our third and LAST week of the 21 day challenge by another FORAGE

You could do a real primitive forage and go out into your surroundings to find mushrooms, apples, berries {depending on the season}, etc. Last year my husband and I went out early spring to pick fiddleheads {baby fern}. It was fun to get outside and hike around and try something new!
You could also forage by finding a new shopping market with ingredients to make primal foods or even go out to a different restaurant to eat a primal meal. Remember, politely ask for substitutions as deemed necessary to create a primal meal:)

2. Lastly, perform a moderate aerobic exercise of your choice, 30-60 minutes long and 50-70% of your maximum heart rate.

Meal/Snack Ideas:
Breakfast: eggs benedict.

Lunch- ceviche.

Dinner- coconut curry with beef.



Document:
-how you increased your daily movement
-forage
-moderate aerobic exercise
-relaxation techniques tried
-energy level {POOR, AVERAGE, GREAT}
-satisfaction level with meals
-hunger level between meals
-struggles
-benefits