Wednesday, November 20, 2013

Primal 21 Day Challenge: Day 11

Day 11:

It has been a looong week {here you are thinking..."What is she talking about? It's been a long WEEK AND A HALF!"} Well, I am doing my week long, in-class hemodialysis training and not only is it making my brain hurt, but it has made me think a LOT about the primal diet. I really believe dialysis patients would have less complications and a healthier life if they incorporated a primal lifestyle. I am sure I'll get word around soon enough, as I have already talked the ears off of most of my coworkers, one of the doctors, and a couple of patients since I've started my dialysis career ;)

Tomorrow for Day 11 your challenge is to...

(1) Complete a favorite aerobic exercise and invite someone to do it with you. Do your exercise for 30-60 minutes and with a heart rate of about 50-75% of your maximum.

(2) Limit the carbs you eat all day. This is to get us ready for the following day {Day 12} where we will practice intermittent fasting. After a normal primal dinner on Day 11 you will fast for as long as you can until you feel famished or energy depleted. Record how many hours you went without food.

Meal/Snack Ideas:

Breakfast- sausage patties with cooked vegetables and eggs.

Lunch- this week at my hemodialysis training we have been provided with lunch. I was very weary of this and brought healthy snacks as I was unsure how primal the food would be. But, surprisingly I have foraged well! Take a look below...

 I opted out of the pasta salad and grabbed grilled chicken with a heaping side of green salad.

We were served tacos, SO I made a taco salad complete with fresh salsa, guacamole, greek yogurt {for the sour cream} and beef! Ahhh....
Dinner- stir fry veggies that will need to be tossed soon and add meat on the side {this is what I did tonight for dinner;)}

Snacks- kale chips (sprinkle sea salt and olive oil over small pieces of kale on a baking pan and pop in the oven at 350 until crispy).

Document:

-how you increased your daily movement
-aerobic exercise with a partner
-carbs cut out in preparation for intermittent fast
-relaxation techniques tried
-energy level {POOR, AVERAGE, GREAT}
-satisfaction level with meals
-hunger level between meals
-struggles
-benefits

Tomorrow we are halfway done with this challenge AND closer to the weekend! So, be happy, be primal!