Sunday, November 1, 2015

Day 1: Monday, November 2nd

Welcome to the first day of the Primal 21-Day Challenge!

Day 1 Agenda:
1. Make your week easier by planning out meals and packing lunches/snacks a head of time.
2. Determine various ways to increase your daily movement and perform them at least 3 different times during the day (see ideas below!)
3. Identify your favorite relaxing techniques that don't involve technology (i.e. reading a book, taking a walk, stretching) and start doing these before bed to ensure restful sleep.

Breakfast- egg frittata with a side of bacon (I get the Applegate brand of bacon in bulk from Costco-it's clean and I can freeze it until I'm ready to use!) 
Ingredients:
  • 4 eggs
  • a handful of spinach
  • about 4 sliced mini bell peppers (or other veggies)
  • olive oil, butter/ghee, or coconut oil
  • salt/pepper
Set oven to 350 degrees. Whisk eggs together in a small bowl. In a small skillet or cast iron pan, warm up oil/butter on medium heat over stove. Pour in egg mixture. Season with salt/pepper. Sprinkle spinach and bell peppers on top. Let cook until bottom/sides start to become more brown (use spatula to check). Then place in oven to finish cooking until all of the egg mixture is solid and spongey. Let cool, add a side of bacon or two!

Lunch- Salmon Coyhaiquino (This is a recipe that was sent in by a participant from a previous challenge. Pack them up on top a salad to have ready for work or being on the go!)

Ingredients:
  • 2 Cloves garlic
  • 6 Tablespoons extra virgin olive oil
  • 1 Teaspoon dried basil
  • 1 Teaspoon sea salt
  • 1 Teaspoon course ground pepper
  • 1 juice of 1 lemon
  • 1 lb salmon filet
  • Oven set to 375 degrees F
  • Bake time 35-45 minutes

    In a glass bowl mix together all the ingredients minus the salmon, then cover the salmon with the marinade for an hour, longer if possible. Wrap salmon in aluminum foil and pour remaining marinade over the top of the salmon and continue to wrap in aluminum foil. Place fish in a baking dish and place in oven.

Dinner- sweet potato sloppy joe's
(pic and recipe from paleonewbie.com)
Find this recipe HERE.

Increased Movement Ideas:                      
Walk your dog; take 20-30 min breaks from work to walk around, get a drink, etc; walk to the store instead of driving; take your kids to the park; take a family stroll after dinner; take the stairs instead of elevator; park far away from work.
(Ensure this is happening at least 3x/day.) To BE primal is to MOVE a lot.

Relaxation Ideas:
Dim/turn off lights as the sun goes down; light candles; read a book; put on computer dimmers or download a dimmer from online; turn off your TV/phone/tablet/computer at least 1-2 hours before bed (2 hrs. is best); read to your children; spend time with family/friends.

Lastly, take some notes!
  • where you shopped for primal approved foods
  • how you increased your daily movement during 3 different times in the day
  • relaxation techniques tried
  • energy level {POOR, AVERAGE, GREAT}
  • satisfaction level with meals
  • hunger level between meals
  • struggles
  • benefits