Sunday, March 2, 2014

A Spring Primal 21 Day Challenge: Day 1

Day 1:

Tomorrow is the start of my 4th Primal 21 Day Challenge! Below is tomorrow's challenge Agenda...


Agenda:
  1. Make your week a little easier by determining meals. You also might want to pack lunches the night before if you have busy days of work, school, or errands. Still haven't done your primal shopping? Check out my shopping guide/what to keep in stock HERE.
  2. Determine different ways to increase daily movement and perform them at least 3 different times during your day.
  3. Decide how you will relax before bed and do it. 

Meal/Snack Ideas:

Breakfast- omelet cooked in coconut/extra virgin olive oil with veggies; eggs with sauteed kale and bacon that is uncured and without nitrates/nitrites; sunny-side-up eggs atop a green salad.

Lunch- spinach salad with boiled eggs, tomatoes, olives and an extra virgin olive oil dressing with sea salt and freshly squeezed lemon juice; (if you made a roast, pulled pork or other meat for a Sunday dinner the day before) put leftover meat atop a green salad along with avocados; pan cooked chicken thighs with oven baked vegetables in extra virgin olive oil, sea salt and pepper along with a baked sweet potato.

Dinner- baked cabbage with sausage and onions; vegetable soup with a side of meat; Crock Pot Lemon Pepper Chicken with baked asparagus.


Snacks- celery or sliced apples with almond butter; avocado sprinkled with sea salt; boiled eggs; Sweet Potato Chips; clementines.




Increased Movement Ideas:
                       
Take a walk in the morning with your dog; take 30-60 min breaks from work to walk around, get a drink, etc; walk to the store; take your kids to the park; take a family stroll after dinner.
(Ensure this is happening at least 3x/day.) To BE primal is to MOVE a lot.

Relaxation Ideas:

Dim/turn off lights as the sun goes down; light candles; read a book; put on computer dimmers or download them to your computer (i.e. f.lux); turn off your TV/phone/tablet/computer at least a couple hours before bed; read to your children; spend time with family/friends.

Lastly, document!
-where you shopped for primal foods
-how you increased your daily movement during 3 different times in the day
-relaxation techniques tried
-energy level {POOR, AVERAGE, GREAT}
-satisfaction level with meals
-hunger level between meals
-struggles
-benefits