Thursday, November 5, 2015

Day 5: Friday, November 6th

We are almost done with our first week! At the end of week one, my participants usually share these results: increased energy, decrease in cravings, decrease in hunger between meals, decrease in bloating/"my tummy is flat", "mental clarity", no headaches, and no more constipation.
Day 5 Agenda:
  1. Play! Go play a sport you love, go on a hike with your family, play frisbee, go slack lining, go paddle boarding  or play basketball in a gym. Grab your family/friends and enjoy yourselves together doing what you love:) 
  2. Sleep at least 8 hours/night. From here on out, plan ahead so you get enough sleep and take the time to relax 2 hours before bed {I know the mom's are thinking, "YEAH RIGHT!"} To make things more calming, turn off the TV, computer, put away phones and other gadgets. Dim the lights, read books with your kids, etc. Create a more calming environment to help everyone wind down.
Meal/Snack Ideas:

Breakfast- almond dutch baby
(pic and recipe from andhereweare.net)
Check out this baby HERE! Add some vegetables/fruit and a form of protein to go with it.

Lunch- Cucumber Salad {to go along with a main dish/protein or fat}
Ingredients:
  • 2 large cucumbers sliced
  • 3 large tomatoes cubed
  • 1/2 purple onion sliced into thin rings 
  • 1/4 cup chives chopped finely
  • 2 Tbs olive oil
  • 3 Tbs red wine vinegar
  • 2 Tbs apple cider vinegar
  • 1/2 tsp pepper
  • 2 tsp salt
Mix all ingredients together and serve as a side! And eat it again tomorrow because it tastes even better ;)

DinnerSpicy Mexican Sausage Stew

Ingredients:

  • 4 large sausage links, sliced into 1/4-1/2 in chunks
  • 1 red or green bell pepper, chopped into medium chunks
  • 1 white onion, thickly sliced and chopped in half
  • 1 tomato, diced into medium chunks
  • 1/2 can of diced tomatoes
  • 1/2 can 'El Pato Tomato Sauce'
  • 1 Tbs olive oil
  • 1 avocado, sliced
  • Salt
  • Pepper
Heat olive oil in a large saucepan and add sausage. Stir sausage until brown on all sides. Set sausage aside. In the same pan, add all ingredients except for the cans of diced tomatoes and tomato sauce. Cook until tender. Then add sausage back to the pan along with cans of diced tomatoes and tomato sauce. Add salt and pepper as desired. Turn heat down to a simmer. Cover and let cook for about 2 hours. Let cool and serve topped with cilantro and sliced avocados!



Side Dish- baked broccoli

I have been asked about simple, delicious vegetable recipes...below is my easy, tasty go to broccoli recipe!

Ingredients:
  • 2 broccoli heads
  • 2 Tbs olive oil
  • 2 cloves minced garlic (optional)
  • sea salt
  • pepper
Turn oven on to 350 degrees. Cut broccoli into florets. Mix in a bowl with olive oil, garlic, sea salt and pepper. Spread out on a baking sheet lined with tin foil. Bake for 20min or until broccoli becomes tender and starts to brown.



Snacks- hard boiled eggs with sea salt or deviled eggs using classic dijon mustard...
and homemade mayo...
(Put stick blender at bottom of jar, turn it on and let it sit at the bottom for 20 seconds. It will start to turn in to mayo and then you can bring it up to mix the rest, but don't over mix.)

Take some notes:
-how you increased your daily movement
-what your "PLAY" activity was
-hours of sleep and relaxation techniques tried
-energy level {POOR, AVERAGE, GREAT}
-satisfaction level with meals
-hunger level between meals
-struggles
-benefits