Friday, January 15, 2016

Day 6: January 16th, 2016

Day 6 Agenda:

  1. Try a new aerobic exercise! Go cycling, hike a new trail {like my above pictures - photo credit to my sis @lynetteb.photography} try rock climbing, play tennis, or whatever else it is that you would like to try. 
  2. Forage. Go out to dinner with your significant other, best friend, or entire family to a nice restaurant and eat primally. This might seem hard, but I have found it actually isn't. Most places serve meats/fish/poultry and vegetables, right? If needed, just ask for olive oil and lemon for that side salad or to hold the non-primal sauce on that steak. Some places I like that have cage-free chicken meat, grass-fed beef, etc is Chipotle or Moe's Southwestern Grill:) I usually get the meat on a salad with guacamole, cilantro, tomatoes, etc.
Meal/Snack Ideas:

Breakfast- sausage quiche with sweet potato crust from the cook book 'Against All Grain' by Danielle Walker - a participant shared this with our primal group a few months ago because she and her family loved it so much! Here's her picture...
Ingredients:
  • extra-virgin olive oil for greasing pan
  • 1 medium sweet potato
  • 1/2 pound sugar-free breakfast sausage, casings removed and crumbled
  • 1 tsp chopped fresh rosemary
  • 10 eggs
  • 2 Tbs coconut milk
  • 1/2 tsp sea salt
  • 1/8 tsp cracked black pepper
Preheat oven to 350 degrees. Spread a very thin layer of olive oil around the bottom and sides of a pie plate. Scrub the sweet potato and dry it with a towel. Using a mandolin or a sharp knife, thinly slice the potato into 1/8 inch thick disks. Arrange the sweet potatoes in a concentric pattern, slightly overlapping them so they completely cover the bottom of the pie plate. Spread the sausage in a thin layer over the potatoes, trying to cover the entire surface. Press the rosemary gently into the sausage. Place the eggs, coconut milk, slat and pepper in a bowl and whisk vigorously. Pour the beaten egg mixture into the dish, gently pressing down any sausage bits that float up. Bake for 25 to 30 minutes, or until the center is set and the eggs have puffed up. 

Lunch- meatloaf topped with guacamole & fried eggs
Ingredients:
  • 1 lb of ground beef
    {This is what I picked up from my local grocery store. That's right! No need for fancy stores:)}
  • 1/3 cup coconut milk
  • 1 egg
  • 1 tsp paprika
  • 1 tsp salt
  • 1/2 tsp celery seeds 
  • 4 cloves garlic minced
  • 1/2 white onion minced finely 
Mix all ingredients together with a fork. Line a baking sheet with tin foil, shape meatloaf using a bread pan and then put on baking sheet. Bake on 400 degrees for 40min. or a higher temp for less time to make it a little crispy. Let cool and add my toppings mentioned above or one of your own:)

Guacamole Ingredients:
  • 2 avocados
  • 1/4 cup of minced purple onion
  • 1/4 cup of chopped fresh cilantro
  • 1/2 lemon, juiced
  • a few dashes of salt
Mix together!

Dinner- spicy mexican sausage stew
Ingredients:
  • 4 large sausage links, sliced into 1/4-1/2 in chunks
  • 1 red or green bell pepper, chopped into medium chunks
  • 1 white onion, thickly sliced and chopped in half
  • 1 tomato, diced into medium chunks
  • 1/2 can of diced tomatoes
  • 1/2 can 'El Pato Tomato Sauce'
  • 1 Tbs olive oil
  • 1 avocado, sliced
  • Salt
  • Pepper
Heat olive oil in a large saucepan and add sausage. Stir sausage until brown on all sides. Set sausage aside. In the same pan, add all ingredients except for the cans of diced tomatoes and tomato sauce. Cook until tender. Then add sausage back to the pan along with cans of diced tomatoes and tomato sauce. Add salt and pepper as desired. Turn heat down to a simmer. Cover and let cook for about 2 hours. Let cool and serve topped with cilantro and sliced avocados!

Snack- sweet potato chips
Ingredients:
  • 2-3 sweet potatoes
  • 2 Tbs olive oil
  • sea salt
Cut up your sweet potatoes to a chip width {or use a mandolin if you have one...it will make your life easier!} and toss in a bowl with olive oil and sea salt. Use a cookie rack to place on top of a baking sheet to spread the chips out on - this way they cook evenly. You could also just flip the chips halfway through baking. Bake in the oven for 15min - 20min at 350 degrees.

Take some notes!
-how did you increase your daily movement?
-new aerobic exercise tried?
-forage experience?
-relaxation techniques tried?
-energy level {POOR, AVERAGE, GREAT}?
-satisfaction level with meals?
-hunger level between meals?
-struggles?
-benefits?