Wednesday, September 17, 2014

Thursday - Day 11

Tomorrow is Day 11 which means the end is near!!! Just 10 days...
How did you all enjoy the podcast from yesterday? Would you like to hear other favorites from other incredible individuals?! 

Day 11 Agenda:
  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- Taco Salad!

Dinner- Cucumber Salad {to go along with your main dish!}

  • 2 large cucumbers sliced
  • 3 large tomatoes cubed
  • 1/2 purple onion sliced into thin rings 
  • 1/4 cup chives chopped finely
  • 2 Tbs olive oil
  • 3 Tbs red wine vinegar
  • 2 Tbs apple cider vinegar
  • 1/2 tsp pepper
  • 2 tsp salt
Mix all ingredients together and serve as a side! tastes even more delicious a day later in my opinion:)

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).

-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