Tuesday - Day 9

Day 9 Agenda:

1.   Avoid eating foods that have a label. This might mean you will need to find fresher foods from co-ops, farmer's markets or other whole food stores. This will give you the opportunity to learn how to make your own dressings, dried fruits, or nut butters!

{We go to our farmer's market a couple time a month and this summer I can't get enough of these colorful, juicy 'maters!}

 2.  Avoid media. We spend so much time in front of computers, phones, our TV, etc. You may have to be in front of a computer all day at work, but if that is the case then limit the extra media. Set a time limit of twice a day for extra media. Focus on the most important things {email, news, etc.} and then close the device. Turn devices off a few hours before bed to ensure a good nights rest {here I am posting before bed...shame, shame}. Also, try to put on screen dimmers/filters, such as f.lux, if not done so already to protect your eyes.

Meal/Snack Ideas:

Breakfast- crack in egg in each half of a pitted avocado, sprinkle a favorite fermented cheese or pieces of bacon and bake in the oven until egg is cooked.

Lunch- fry/grill bison patties and add a fried egg on top with salsa.

Dinner- Sausage and Cabbage

This is my easy, go-to meal when I don't want to spend a lot of time in the kitchen AND it is tasty!

Ingredients:

• 1 head of cabbage, cut thinly
• 1/2 onion, sliced into rings
• 1-2 packages of kielbasa sausage, sliced ~1/2in thick pieces
• 3 Tbs water or stock
• salt/pepper
• butter/fat

Grease 9x11 baking dish with butter, fat or coconut oil. Put the cabbage and onions in the dish and mix with salt/pepper. Pour 3 Tbs of water or stock on top. Put a few dabs of butter or fat on top of cabbage. Add sausage on top. Cover with tin foil and put in oven at 350 degrees for 45min. Take tin foil off last 10-15min to brown some. Add more salt/pepper to taste and enjoy!

Snack- make your own primal trailmix!

Document:

-how you increased your daily movement

-how you did with avoiding food labels and media

-relaxation techniques tried
-energy level {POOR, AVERAGE, GREAT}
-satisfaction level with meals
-hunger level between meals
-struggles
-benefits