Monday, September 1, 2014

Mark your calendars...

For Monday September 8th, 2014!

As another school year starts and as we get our families back into routines, I thought it would be essential to start another 21 day challenge, so we can ensure healthy, strong bodies for another busy year.


So, finish off the rest of your families supply of non-primal foods this week:
•processed foods: cookies/crackers/etc.
•grains: breads/pastas/rice/oatmeal
•sugars
And get ready to buy your PRIMAL foods!

Lastly, take out a notebook, calendar, or buy a small notebook to jot down:
•how you have been feeling lately (Tired? Depressed? Out of shape? Lack of muscle? Overweight?)
•snap a picture of yourself and put it in your notebook or store it (full body/side profile/close up of face if any skin issues/etc)
•write down your current weight and clothe sizes

Stay tuned for more information on the challenge and what to do next!

Sunday, March 23, 2014

How to keep up this healthy lifestyle, you ask?

Go to the link HERE to check out the 80/20 rule!

Thank you for participating in this challenge....

{I will let you know when the following challenge starts soon.}

and CONGRATULATIONS for completing the 21 day challenge:)

Please contact me to let me know about your story and to share pictures!


Saturday, March 22, 2014

A Spring Challenge: 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!
  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

Lastly, celebrate Day 21 by preparing your favorite primal dinner {assuming you will be able to fast through the typical american breakfast and lunch schedule!} with your loved ones:)

Congratulations!


I will repost 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 which will be announced soon:)

Friday, March 21, 2014

A Spring Challenge: 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 to see how you will do during your fast. 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.
In the above picture my husband and I are foraging and getting in some aerobic exercise:)

Meal/Snack Ideas:

Breakfast- sauté 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 or steak with hash back sweet potatoes! 

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

Thursday, March 20, 2014

A Spring Challenge: Day 19

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- Tomato Basil Soup with a side of oven roasted veggies or meat.

Tomato Basil Soup

1 large can diced tomatoes
1 cup heavy cream (raw/unpasteurized/etc.)
1 stick of butter (raw/hormone free/antibiotic fee/etc.)
15 fresh basil leaves (or sage...I used sage and it was great!)
salt
pepper

In a large pot put in the diced tomatoes (juice and all) and put it on the stove over medium heat. Once it starts to bubble a little, turn it down to low/medium heat and let it simmer for 30 minutes stirring occasionally. Take off heat add basil/sage and puree or use stick blender to blend until mostly blended (I like some clumps of tomato). Put back over heat low heat and stir in the heavy cream. Then add butter and stir until all melted without boiling the soup.
Serve!
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, March 19, 2014

A Spring Challenge: Day 18

Day 18 Agenda:
  1. Tomorrow's  challenge is to do a movnat workout here!
Meal/Snack Ideas:

Breakfast- green smoothie (spinach/kale/coconut milk/frozen berries or a banana).
Lunch- try a primal curry using coconut milk {except avoid those green beans...more on the green beans here.}


Dinner- beef round eye with a salad and a side of twice baked sweet potatoes.

 Twice Baked Sweet Potatoes with Pecans - recipe here.

Snacks- try something new and different like this dragon fruit below.


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, March 18, 2014

A Spring Challenge: 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- make a big, green smoothie: spinach, kale, cucumber, coconut/almond milk, berries, bananas, and some ice or scramble 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.  

Homemade jerky:
-box fan
-2 air filters (ours was 20x20 which fit the box fan perfectly)
-meat of choice cut thinly (I believe we used beef round eye)
Then... 
Lay your box fan down or up on a chair. Set one filter on top and place meat on top filter spreading around the area evenly. Set another air filter on top. Turn fan on for about 18hours or until meat is dried as desired (ours took less time.)

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