Sunday, January 10, 2016

Day 1: January 11th, 2016

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 ahead 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 techniques before bed to ensure restful sleep.

Breakfast- egg frittata with a side of bacon {if I eat bacon, I will usually buy the Applegate brand in bulk from Costco-it's clean, cheaper at wholesale clubs and I can freeze it until ready to use!}

  • 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 {I LOVE kerry gold 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 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 veggies!

Lunch- skillet roasted cauliflower {modified from the Nov. 2015 bon appetite magazine}
  • 2 Tbsp olive oil {instead of vegetable oil}
  • 1 large head cauliflower cut into florets with some stalk attached
  • 1 garlic clove, finely grated 
  • 2 Tbsp kerry gold butter {instead of regular/processed butter}
  • 2 Tbsp pickled red peppers {not pictured}
  • 1 Tbsp whole grain mustard {added ingredient-not from recipe}
  • 1/4 c toasted slivered almonds {added ingredient} 
Toast slivered almonds in large skillet over med-high heat, tossing often, until golden {a couple of minutes}. Transfer to small bowl and add 1 Tbsp olive oil to mix. Heat remaining 1 Tbsp olive oil in same skillet to cook cauliflower, tossing occasionally, until browned, but not cooked through about 10-12 min. Season with salt and pepper. Add 3/4 c water. Cook until cauliflower is crip/tender and water has evaporated about another 10min. Add garlic, butter, and pickled peppers to cauliflower and cook, tossing until butter is melted and garlic and pickled peppers are fragrant, about 2 min. Remove from heat and mix in toasted almonds/olive oil. Season with salt and pepper.

Dinner- sweet potato sloppy joe's
{pic and recipe from}
Find this recipe HERE.

Increase 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 did you shop for primal approved foods?
  • how did you increase 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?