Thursday, January 14, 2016

Day 5: January 15th, 2016

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 being 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 ;)

Dinner- salmon coyhaiquino {this is a recipe that was sent in by a participant from a previous challenge... you could use this recipe as a meal prep for next week, too!}

Ingredients:
  • 2 Cloves garlic
  • 6 Tablespoons extra virgin olive oil
  • 1 Teaspoon dried basil
  • 1 Teaspoon sea salt
  • 1 Teaspoon course ground pepper
  • 1 juice of 1 lemon
  • 1 lb salmon filet

  • In a glass bowl mix together all the ingredients minus the salmon, then cover the salmon with the marinade for an hour, longer if possible. Wrap salmon in aluminum foil and pour remaining marinade over the top of the salmon and continue to wrap in aluminum foil. Place fish in a baking dish and place in oven. Bake for 35-45min on 375 degrees.

Side Dish- baked broccoli

This 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 {check ingredients!} 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 did you increase your daily movement?
-what was your "PLAY" activity?
-hours of sleep and relaxation techniques tried?
-energy level {POOR, AVERAGE, GREAT}?
-satisfaction level with meals?
-hunger level between meals?
-struggles?
-benefits?