Thursday, September 11, 2014

Friday - Day 5

We are almost to the close of our first week! At the end of week one, my participants usually share these results: increased energy, decrease in cravings, decrease in hunger between meals, decrease in bloating/"my tummy is flat", "mental clarity", no headaches, and decrease in constipation.

Day 5 Agenda:
{My sister and I tried paddle boarding this summer in North Carolina. Love it!}
  1. Play! Go play a sport you love, go on a hike with your family, play frisbee, go slack lining, go paddle boarding  or play basketball in a gym. Grab your family/friends and enjoy yourselves together doing what you love. 
  2. Sleep at least 8 hours/night. From here on out, plan ahead so you get enough sleep and take the time to relax 2 hours before bed {I know the mom's are thinking, "YEAH RIGHT!"} To make things more calming, turn off the TV, computer, put away phones and other gadgets. Dim the lights, read books with your kids, etc. Create a more calming environment to help everyone wind down.
Meal/Snack Ideas:
Breakfast- my breakfast-to-go this morning...
An egg frittata with greens, olives, and lemon juice/olive oil/salt/pepper. The one thing I missed was some shredded hard cheese on top! 

Lunch- baked eggplants with tomato sauce.

Dinner- Spicy Mexican Sausage Stew
Ingredients:
  • 4 large sausage links, sliced into 1/4-1/2 inch chunks
  • 1 red or green bell pepper, chopped into medium chunks
  • 1 white onion, thickly sliced and chopped in half
  • 1 tomato, diced into medium chunks
  • 1/2 can of diced tomatoes
  • 1/2 can El Pato tomato sauce
  • Salt
  • Pepper
  • 1T olive oil
Heat olive oil in a large saucepan and add sausage. Stir sausage until brown on all sides. Set sausage aside. In the same pan, add all ingredients except for the cans of diced tomatoes and tomato sauce. Cook until tender. Then add sausage back to the pan, cans of diced tomatoes and tomato sauce. Add salt and pepper as desired. Turn heat down to a simmer or 1-2 stove setting. Cover and let cook for about 2 hours. Let cool and serve topped with chopped cilantro or other garnish.



















Document:
-how you increased your daily movement
-what your "PLAY" activity was
-hours of sleep and relaxation techniques tried
-energy level {POOR, AVERAGE, GREAT}
-satisfaction level with meals
-hunger level between meals
-struggles
-benefits