Wednesday, April 20, 2016

Day 11: April 21st, 2016

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 former 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- bison + egg baked bell pepper




Ingredients: {2 servings}
  • 1/2 cup ground bison meat or beef
  • 1 Tbsp olive oil
  • 4 eggs
  • 1 large green bell pepper
  • salt and pepper
Turn oven on to 375 degrees fahrenheit. Get 2 small baking dishes out {the width of a bell pepper} or one medium sized baking dish to fit both halves of bell pepper into. Cook meat in a frying pan with 1 Tbsp olive oil until browned. Set aside. Wash and slice a whole bell pepper in half leaving the stem in place. Clean out the seeds. Fit bell peppers into the baking dish(es) and ensure they sit upright {so eggs don't spill over while baking}. Crack 2 eggs into each half of bell pepper. Sprinkle with salt and pepper. Add as much meat on top of bell pepper {or put in the bottom of bell pepper before eggs in order to see eggs set easily} before eggs spill over. Place baking dishes in oven and bake for 18 minutes or until eggs have set. Remove from oven and let cool. Sprinkle with more seasoning!

Dinner- 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?