1) PURGE YOUR KITCHEN
Have you done this step, yet? If not, go to my last post for a detailed list of what to throw out and avoid before the challenge starts on 11/2/15. We are tossing everything that has sugar, wheat, soy, corn syrup, grains, or any ingredient with words that you cannot pronounce or understand! We are ensuring we intake simple and fresh ingredients.
2) SHOPPING/COOKING/BAKING/EATING OUT
As you can see, the bulk of your food comes from the protein and vegetables. The other spectrums of this food pyramid are with moderation. You can find the best produce and sources of meat from farmers markets, co-ops, Community Supported Agriculture, Whole Foods, or simply look carefully in your local grocery store. I am able to go to our wholesale stores and find certified organic and grass-fed products, as well as our local grocery stores. It's all about reading the label! Do your best with what you can find and with the financial situation you are in. If you cannot afford all grass-fed meat, then by all means, just eat the best meat you can find! Without spending so much money on bread, bagels, cereals, snacks, etc. you will come to find that eating primally is pretty cheap, especially when you plan ahead!
MY PERSONAL SHOPPING LIST:
- Nuts (macadamia nuts, almonds)
- Nut butters (almond, hazelnut)
- Eggs (I sometimes hard boil half the carton of eggs to keep separately for snacks or to put on salads.)
- Spinach/Romaine Hearts/Kale/Cabbage
- Bell peppers/Broccoli/Cucumbers/Tomatoes/Squash/Zucchini/Carrots/Mushrooms/Celery
- Fruits (I love keeping berries around when in season. I usually keep apples around and love to dip them in almond butter. I keep oranges around, too. I also buy other fruits that are in season.)
- Extra Virgin Olive Oil (for cooking)
- Coconut oil (for cooking)
- Coconut milk (I like to use this in smoothies.)
- Greek Yogurt (In moderation-stay away from dairy if you are trying to slim down.)
- Butter (Kerry Gold)
- Aged cheeses (for salads, omelets or other dishes)
- Milk (Occasionally...remember that you want raw, fermented, unpasteurized, unsweetened, and high fat options, but if you are trying to lean out then stay away from dairy.)
- Bacon fat (From the bacon I have cooked-I keep it in a jar in the freezer. But, I only keep it from the GOOD bacon I have cooked i.e. Applegate brand. Read the labels!)
- Chicken (I buy in bulk and keep some frozen in the freezer.)
- Fish (salmon, trout, tilapia)
- Sardines and Tuna
- Onions (red, white, yellow)
- Sweet Potatoes
- Dark Chocolate
Here is the Primal Blueprint Shopping List to use as well. It has a FABULOUS list of foods! Just print it out when you go shopping :)
When it comes to fast food and eating out (or as we call in the primal/paleo world: foraging), find places that serve fresh ingredients and the best quality food. If needed, ask for your food to be cooked in olive oil or ask for lemon and olive oil as a side dressing to ensure you're sticking with the primal challenge. Just tell them you have an allergy and they won't mind too much. Look for meats, poultry, eggs, fish, vegetables and some fruit wherever you go. You're bound to find something primal! My favorite restaurant with the freshest ingredients and best quality meat is Chipotle!
3) MOVE AROUND, LIFT HEAVY THINGS, & SPRINT
To be primal is to move A LOT. Move frequently at a low-level pace whether you're engaging in exercise or just walking to the bank down the street instead of driving. Find ways to increase movement. If you're going to work, park farthest away in the parking lot in order to walk a longer distance into work. Instead of taking the elevator, go up those stairs! Find times to take walks with your family after dinner or go on a Saturday hike. If you have a desk job, take breaks throughout the day to get up and move around.
To be primal is also to take a couple days a week to perform high-intensity strength training sessions that last 30 minutes or less. This includes: pushups, pullups, squats, planks, situps, etc. So, NO, you don't need to go out and run 10 miles to look good! What you eat makes up most of what we look like physically and exercise is just the extra bonus.
To be primal is to sprint every now and then! Go out with your kids and do 20 meter sprints for about 5 times or if you're on a bike do some sprints every 20 seconds for a couple minutes. There are many benefits to performing sprint workouts about every week or week and a half, such as, muscle fiber growth.
To be primal is to PLAY! Another great way to move around, to get in sprints, and to spend time with your family and/or friends. Go to the park and play on the playground, play tennis, participate in a basketball game, throw a baseball with your son, chase your kids around the yard, throw a frisbee, go slack lining, or go kayaking.
(My sister and I paddle boarding and kayaking.)
4) SLOW DOWN, ENJOY LIFE AND SLEEP WELL
Lastly, take time away from the craziness of daily life. Take time away from your computer, phone, TV and spend time with family and friends to build relationships. Too much digital stimulation is not good for our health, so put down media at least an hour or two before bed, so you ensure a better nights sleep. While we are talking about sleep now, make sure you get in plenty of sleep each night to let your body repair itself and to get your REM cycles in (8 hours). It is also important to prepare for sleep. Dim lights as it gets dark, turn off the TV, and do something relaxing. This will help you have a more restful night and feel refreshed in the morning.
(Relaxing at my in-law's cabin.)
5) GET TAN
You heard me, go out and get some sun. It is healthy to get sunlight (vitamin D) and it actually prevents cancers. However, burning your skin will cause cancer, so just get enough sun to get some color and then get out!
Also, my name is Briana Elise, so the "BE Primal" has another meaning in there, too ;)