Wednesday, January 20, 2016

Day 11: January 21st, 2016

Yes, we have a lot of birthday's during the winter in our family...

Happy Birthday to my baby sister {the girly on the left}! Miss Kirsty Lou is 17 years old {1.21}, a cheerleader, a brainiac, and a little photographer {seriously, she just started a website and all}. 
This girl will go places... 
Back to the blog...

Day 11 Agenda:

  1. Complete a favorite aerobic exercise for 30-60 minutes and with a heart rate of about 50-75% of your maximum. Walking is good;)
  2. Limit the carbs you eat all day. This is to get us ready for the following day {Day 12} where we will practice intermittent fasting. After a normal primal dinner on Day 11 you will fast for as long as you can until you feel famished or energy depleted. Record how many hours you went without food.
Meal/Snack Ideas:

Breakfast- thanks to one of our participants, mackenzie, for sharing this copycat recipe!



Coconut Flour Pancakes: 

1/4 cup coconut flour
pinch of salt
1/3-1/4 cup coconut milk
2 T coconut oil
3 eggs 
1/2 tsp vanilla extract 

1) mix eggs and coconut oil together (i melted the oil beforehand so that it mixed well with the eggs)
2) Add in coconut milk and vanilla extract
3) Add coconut flour and salt (don't worry about the batter being lumpy, lumps are fine) 
4) Melt some butter in a skillet and cook the pancakes (they won't be very fluffy without baking soda in them but just check the underside before flipping)

I ate them with fresh fruit and almond butter on top but any topping works :)

Lunch- baked avocado and egg with chives
{pic and recipe from pop sugar.com}

So, I HAVE tried this before and it is delicious! Check out the recipe HERE 

Dinner- steak with Brazilian salsa 

So, a long time ago my husband lived in brazil for a couple years and I love it because he has some great dishes up his sleeve! One of those dishes is a type of salsa to go on top of our grilled steak. Finely diced tomatoes, green peppers and onions {all about equal parts or to your liking} and then douse it with white wine vinegar. Let it sit for about an hour or so and then serve on top of...well...anything, really! 

Snacks- kale chips {sprinkle sea salt and olive oil over small pieces of kale on a baking pan and pop in the oven at 350 until crispy}



Take some notes!
-how did you increase your daily movement?
-aerobic exercise?
-carbs cut out in preparation for intermittent fast?
-relaxation techniques tried?
-energy level {POOR, AVERAGE, GREAT}?
-satisfaction level with meals?
-hunger level between meals?
-struggles?
-benefits?