Tuesday, September 9, 2014

Wednesday - Day 3

I hope Day 2 went well for everyone! Let's see what's going on for tomorrow...

Day 3 Agenda:

  1. Try new primal approved meals this week. Then on Day 7,  you will make your favorite new primal recipe for your family and/or friends to share. Take that opportunity to get them excited about eating clean, delicious foods and feeling healthy!
  2. Focus on making and preparing all your primal meals from home. This will take planning and preparation, but it will help you avoid the temptation of running to a local burger chain restaurant to satisfy hunger. From Day 3 forward, plan and prepare meals from home!
  3. GO OUTSIDE! Grab some sunshine and soak in Vitamin D. If there happens to be no sun on Day 3, check the forecast and plan a sunny day to enjoy outside {if it's cold, bundle up!}. To be primal is to get an adequate amount of sunlight.
    {Hmmm, so tan=healthy? YES! But avoid getting sunburned. Studies show that lack of the "sunshine vitamin" (Vitamin D) causes cancers!}
Meal/Snack Ideas:
Breakfast- French Omelette with Chives

Ingredients:
  • 4 eggs
  • 1T fresh chives, diced thinly
  • Salt
  • Pepper
  • 1T olive oil
Heat olive oil in a medium sized pan on # 3 stove setting or low-medium heat. Ensure olive oil gets up the sides of pan. Beat eggs vigorously (yes, make some loud noise in that bowl!) with all ingredients until batter has a smooth consistency. Pour in heated pan. Take spatula and gently scrape the middle of omelette from side to side in a plus sign design every few minutes. This will make little clumps throughout the omelette. Continue until omelette is still wet on top with many chunks and swirls of eggs and sides are easy to lift from pan. Loosen sides of omelette and fold in half. Cook for another minute and then serve on plate. Sprinkle more salt and pepper if desired.


Lunch- did you make the Chicken Broccoli and "Cauliflower Rice" Casserole? Heat that up and serve. Seriously, heat up or get creative with your leftovers. Stretch that money. I had our leftover casserole for breakfast AND lunch:)

Dinner- Eye of Round Roast with Mustard Vinaigrette
Ingredients:

  • eye of round roast
  • a few dashes of salt/pepper/thyme
  • 1 clove of garlic minced
  • 1 Tbs olive oil
Set oven to 500 degrees. Cut the strings off eye of round. Depending on how large your roast is, season with the salt and pepper (I had a 2 lb. roast and sprinkled a tsp or so of sea salt, a few dashes of pepper and a few dashes of dried thyme.) Mince garlic and then mash into olive oil well until almost dissolved. Rub over meat and ensure seasonings are spread throughout. Place on a baking sheet covered with tin foil and place into oven to cook for 6min per pound, so my I cooked my 2 lb. roast for 12 minutes.) Then, turn off the oven and let the roast sit for two hours. DO NOT OPEN OVEN DOOR. When done, take out and slice thinly and drizzle with vinaigrette. Add a side salad or veggies and enjoy!
 
Vinaigrette Ingredients:
  • 1 1/2 Tbs dijon mustard (check for clean ingredients)
  • 1 Tbs white wine vinegar
  • 2 Tbs extra virgin olive oil
  • dash of sea salt
Mix all together and drizzle on meat:)

Snacks- Don't go crazy buying a bunch of prepared snacks...save your money for the best meats, veggies and fruits! But, have you tried this coconut water? Devine.
It's a favorite primal drink of mine.
Be sure to check ingredients! Ensure there is no sugar, preservatives, and other chemicals.

Document:
-how you increased your daily movement
-new primal meal recipe(s) tried
-relaxation techniques tried
-energy level {POOR, AVERAGE, GREAT}
-satisfaction level with meals
-hunger level between meals
-struggles
-benefits