Sunday, September 20, 2015

DAY 8: Monday, September 21st

I hope you were able to share a primal meal with family and/or friends yesterday :)


  1. Complete a very short, yet intense, tabata air squat workout. A tabata workout is usually 8 sets of a specified movement being performed for 20 seconds with 10 seconds of rest in between. It is an amazing workout that you can get done in just minutes! Below is a large group of people performing this tabata style workout, so feel free to do it along with them or you may do it on your own:) Count your total reps and document.

Meal/Snack Ideas:

Breakfast- sautéed spinach and mushrooms with hard boiled eggs by another participant, Shelli!

This really doesn't need much of a recipe, but what Shelli did was sauté about a handful of spinach in olive oil with mushrooms and minced garlic. Seasoned with salt and pepper. She included 4 boiled eggs seasoned with salt on the side!

Lunch- find hot dogs/sausage that are antibiotic/nitrite/nitrate free and dab primal approved condiments on top like dijon mustard {read those labels if not making your own condiment}. Add a side of greens.

Dinner- cocount milk shrimp soup from the '500 Paleo Recipes' cookbook
You can also freeze this after it's cooled to heat up for a different day. I have participants telling me that cooking every night is time consuming, which it is! This is defiantly a lifestyle change, but a manageable one. My recommendation is to find a day to prepare meals to freeze or lunches to prepare for the week. So far, I found THIS website with pretty good freezer recipes!


  • 1 quart fish stock
  • 1 Tbs grated ginger root, peeled
  • 2 Tbs lemon juice
  • 1/2 tsp lime zest
  • 1 garlic clove, crushed
  • 1 bunch scallions chopped
  • 1/3 fresh cilantro, minced
  • 1 Tbs coconut oil
  • 4 shallots, minced (fun fact, I cried the whole time I minced these shallots!)
  • 14 fl. oz. unsweetened coconut milk
  • 3 Tbs fish sauce (find paleo approved i.e. Red Boat Fish Sauce. I didn't have this, so I used a primal soy sauce called coconut aminos. You could also make fish sauce, but it require you to ferment actual fish and takes a few days.)
  • 1 lb shrimp (small, shelled)

In a big sauce pan over medium heat, start warming the fish stock. Add the ginger, lemon juice, lime zest, and garlic. While broth is heating, slice up scallions, separating the white from the crisp part of the green shoot. Add the white parts to the broth along with 1/4 cup of cilantro, the let simmer for 20min. In a small skillet, sauté the shallots in the coconut oil until they're beginning to brown. Add them to the soup. Stir in the coconut milk and the fish sauce. Bring back to a simmer and let it cook for 5-10min. Stir in the shelled shrimp and let the soup cook for 5 min until the shrimp is pink and firm. Serve and garnish with extra cilantro, green scallions, and lime wedges! 

Snack- green mint smoothie

In a blender, blend together a big handful of spinach, 2 spoonfuls of greek yogurt, 3 fresh mint leaves with stems, 1 1/2 cup of frozen fruit (I used a mix of pineapple, mango, strawberry and peach), and 1/2-1 cup of water. If you are trying to lay off the dairy in order to lose weight, try full-fat unsweetened coconut milk instead of greek yogurt. 

Jot down some notes!
-how you increased your daily movement
-tabata air squats total reps
-relaxation techniques tried
-energy level {POOR, AVERAGE, GREAT}
-satisfaction level with meals
-hunger level between meals