Friday, November 13, 2015

Day 13: Saturday, November 14th


Day 13 Agenda:
  1. Write down everything you eat throughout the day. Mark Sisson recommends using a great website called fitday.com to calculate your daily nutrition: protein, carbs, fat, and calories. This will give you a great idea of how much you are intaking in a day and what you will need to eat more/less of. If you are trying to lose weight, its recommended to have a daily carb intake of 50-100 grams/day.
  2. Lastly, complete a push-up tabata workout. Remember, this is 8 sets of 20 seconds of work and 10 seconds of rest. Count your total repetitions. If you need to keep your knees on the ground that is fine, but be sure to maintain good posture: flat back, hands to the side of shoulders, and ensure your chest hits the ground first {if you cannot make it that low, then use a pillow beneath your chest.}
Meal/Snack Ideas:

Breakfast- french omelette with chives


Ingredients:
  • 4 eggs
  • 1Tbs fresh chives, diced thinly
  • 1Tbs olive oil
  • salt
  • pepper
Heat olive oil in a medium sized pan on medium-low heat. Ensure olive oil gets up on the sides of pan. Beat eggs vigorously with all ingredients until batter has a smooth consistency. Pour in heated pan. Take spatula and gently scrape the middle of the omelette from side to side making a plus sign shape every few minutes. This will make little clumps throughout the omelette. Continue until the omelette is still wet on top with many chunks/swirls of the eggs and sides are easy to lift form 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. Garnish with more chives!

Lunch- egg salad 
(picture from pinterest)
This is another paleo recipe I found on pinterest that I have tried and LOVED! Go HERE for the recipe. 

Dinner- chicken tikka masala 
(picture from pinterest)
Yet another...go HERE! Oh, and substitute the vegetable oil for a more acceptable oil (olive oil, coconut oil, etc.), as well as, the rice for cauliflower rice.

Take some notes!

-how you increased your daily movement
-your fitday.com calculations
-total push-ups from tabata workout 
-relaxation techniques tried
-energy level {POOR, AVERAGE, GREAT}
-satisfaction level with meals
-hunger level between meals
-struggles
-benefits