Sunday, November 8, 2015

Day 8: Monday, November 9th

I hope you were able to share a primal meal with your family and/or friends yesterday :)

Disclaimer: The only downside to this lifestyle that I hear all the time is that cooking every night is time consuming! Yes, I agree, but I believe this is a manageable lifestyle change and there are ways around having to cook EVERY night. For instance, when you make a big dinner, ensure that you have leftovers that you can use at breakfast the following morning or lunch or dinner. My other recommendation is to find a day to prepare meals to freeze or lunches to prepare for the week. So far, I found THIS website with pretty good freezer recipes!
Day 8 Agenda:
  1. Complete a very short tabata air squat workout. A tabata workout is usually 8 sets of a specified movement being performed for 20 seconds with 10 seconds of rest in between. It is an amazing workout that you can get done in just minutes and have results! Below is a large group of people performing this tabata style workout, so feel free to do it along with them or you may do it on your own:) Count your total reps and document.

Meal/Snack Ideas:


Breakfast- apple, leek and bacon breakfast sausage


(pic and recipe from andhereweare.net)
Find the recipe HERE! Enjoy:) 

Lunch- find hot dogs/sausage that are antibiotic/nitrite/nitrate free and dab primal approved condiments on top like dijon mustard {read those labels if not making your own condiment}. Add a side of greens.


Dinner- cocount milk shrimp soup from the '500 Paleo Recipes' cookbook
Ingredients:


  • 1 quart fish stock
  • 1 Tbs grated ginger root, peeled
  • 2 Tbs lemon juice
  • 1/2 tsp lime zest
  • 1 garlic clove, crushed
  • 1 bunch scallions chopped
  • 1/3 fresh cilantro, minced
  • 1 Tbs coconut oil
  • 4 shallots, minced (fun fact, I cried the whole time I minced these shallots!)
  • 14 fl. oz. unsweetened coconut milk
  • 3 Tbs fish sauce (find paleo approved i.e. Red Boat Fish Sauce. I didn't have this, so I used a primal soy sauce called coconut aminos. You could also make fish sauce, but it require you to ferment actual fish and takes a few days.)
  • 1 lb shrimp (small, shelled)


In a big sauce pan over medium heat, start warming the fish stock. Add the ginger, lemon juice, lime zest, and garlic. While broth is heating, slice up scallions, separating the white from the crisp part of the green shoot. Add the white parts to the broth along with 1/4 cup of cilantro, the let simmer for 20min. In a small skillet, sauté the shallots in the coconut oil until they're beginning to brown. Add them to the soup. Stir in the coconut milk and the fish sauce. Bring back to a simmer and let it cook for 5-10min. Stir in the shelled shrimp and let the soup cook for 5 min until the shrimp is pink and firm. Serve and garnish with extra cilantro, green scallions, and lime wedges! 

Snack- green mint smoothie


In a blender, blend together a big handful of spinach, 2 spoonfuls of greek yogurt, 3 fresh mint leaves with stems, 1 1/2 cup of frozen fruit (I used a mix of pineapple, mango, strawberry and peach), and 1/2-1 cup of water. If you are trying to lay off the dairy in order to lose weight, try full-fat unsweetened coconut milk instead of greek yogurt. 

Take some notes!
-how you increased your daily movement
-tabata air squats total reps
-relaxation techniques tried
-energy level {POOR, AVERAGE, GREAT}
-satisfaction level with meals
-hunger level between meals
-struggles
-benefits