Sunday, April 10, 2016

Day 1: April 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 performing these techniques before bed to ensure restful sleep.

Breakfast- sweet potato and bell pepper egg bake

Ingredients: {servings 2}
  • 1 sweet potato, peeled and diced into small pieces
  • 1 green bell pepper, diced into small pieces
  • 2 eggs 
  • kerry gold butter or olive oil
  • sea salt and pepper to taste
Turn the oven on to 350 degrees. In a small pan, heat up about 3-4 Tbsp of kerry gold butter or olive oil on medium heat. Add sweet potatoes, season with S&P and cook until they start to brown. Add green bell peppers and season with more S&P. Crack 2 eggs into the middle of the pan and place in oven. Bake for about 15min or until eggs are cooked and sweet potatoes/bell peppers are soft. Season with more S&P and serve!

Lunch- skillet roasted cauliflower with whole grain mustard

Ingredients: {2 servings}
  • 1/2 head cauliflower, cut into small florets 
  • 2 Tbsp olive oil
  • 2 tsp whole grain mustard
  • 1 tsp garlic, minced
  • sea salt and pepper to taste
Turn oven on to 400 degrees fahrenheit. Line a baking sheet with tin foil. In a bowl, combine all ingredients and sprinkle with sea salt/pepper. Toss to coat evenly with hands. Place cauliflower on the lined baking sheet ensuring cauliflower is evenly spread out. Place in oven and roast for about 25 minutes. Toss cauliflower halfway through cooking and drizzle on more olive oil if needed. Cauliflower will be tender and will start to blacken when finished. Enjoy as a side to your protein dish of your choice!

Dinner- sweet potato sloppy joe's

{pic and recipe from}

Find this recipe HERE. This is definitely a recipe that my participants love, so give it a shot! I love paleonewbie recipes:)

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?