Sunday, January 24, 2016

Day 15: January 25th, 2016

Are you ready for the LAST week of this challenge?!
I am!

Below I shared a lot of recipes from former participants and I was hoping to share all of the recipes from our current participants, but they are still scattered at the moment. I WILL share them throughout the week though. So, if you have not sent in a recipe yet, do so now before the end of the challenge:)

Day 15 Agenda:

1. 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 the 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 a former participant, 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 did you increase 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?