Sunday, November 15, 2015

Day 15: Monday, November 16th

I'm baaaaaack!
It was so great to go to Canada for the weekend and be there for my cousin's wedding!
 I loved seeing all the beautiful farmlands...
 I loved the cold, icy mornings...
and I loved the beautiful old buildings and houses I saw walking around the cute little town of Perth...
But NOW I am so happy to be back home with my husband and to help you guys with your LAST week of the challenge!!!

Speaking of helping, I will not be helping in only one aspect this week: providing you a grocery list. I am doing this because I want you to get a little more creative with meals and I want to start letting go of your hand a little... However, I will still provide daily meal ideas, so don't fret! And this week some of these meal ideas/recipes will be coming from YOU! Thanks to those who shared with us:)

Day 15 Agenda:

1. Let's kick off our third and last week of the 21 day challenge by another FORAGE

You could do a real primitive forage and go out into your surroundings, but for most of you I'm sure you will have to forage by finding a new shopping market with ingredients to make primal foods or even go out to a different restaurant to eat a primal meal;) Remember, politely ask for substitutions as deemed necessary to create a primal meal!

2. Lastly, perform a moderate aerobic exercise of your choice, 30-60 minutes long and 50-70% of your maximum heart rate.

Meal/Snack Ideas:


Breakfast-
 paleo pancakes shared by last month's participant, Susannah!

Ingredients:
  • 2 eggs
  • 1/2 cup water
  • 1 1/2 cups almond flour
  • 1/2 tsp salt
  • 1 tsp baking powder (don't use store bought due to corn starch and other bad ingredients, but you CAN make your own baking powder by mixing 1 part baking soda and 2 parts cream of tartar and then use quickly! So, for 1 tsp mix 1/4 tsp baking soda with 1/2 tsp of cream of tartar.)
  • dark chocolate chips ~70% or higher
  • cinnamon

Mix together and, well, you know how to make a pancake;)

Lunch- cream of broccoli soup shared by Molly from ninjakitchen.com!

Ingredients:

  • 1 cup raw cashews, soaked in water for 2hrs, drained
  • 4 cups vegetable broth, divided 
  • 6 cups broccoli, steamed
  • 1 tsp garlic powder
  • salt and pepper to taste
In a blender, pulse cashews a few times with 1/2 cup broth. Add remaining ingredients and blend until smooth by gradually increasing speed of blender. Transfer to a pot, adjust seasonings and simmer on stove until heated through.

Dinner- creamy lemon chicken with asparagus and mushrooms recipe shared by Tammy! This was found on wholesomelicious.com. 

Ingredients:

  • 3-4 large chicken breasts
  • 2 Tbsp coconut oil
  • 3 garlic cloves, crushed
  • 8 medium sized asparagus spears, cut into 1 inch pieces
  • 8 oz sliced mushrooms
  • 3.4 cup coconut milk
  • zest of 1 lemon
  • juice of 1 lemon
  • salt to taste

Begin by heating up a large skillet to medium high heat. Once hot, add 1 Tbsp coconut oil. Place chicken in pan, heat about 2 minutes per side, and set aside (chicken will not be cooked through). Add remaining coconut oil if needed. Toss in crushed garlic, asparagus, and mushrooms. Salute until asparagus is crispy, and mushroom are soft and fragrant (about 10min). Return the chicken to the pan. Add in coconut milk, lemon juice and lemon zest. With the skillet on medium high heat, cover with lid. Wait until the mixture bubbles, then lower to medium low heat. Cook for an additional 3-5min or until the chicken is cooked through. Salt to taste. Serve!

Take some notes!
-how you increased your daily movement
-forage
-moderate aerobic exercise
-relaxation techniques tried
-energy level {POOR, AVERAGE, GREAT}
-satisfaction level with meals
-hunger level between meals
-struggles
-benefits