Thursday, April 28, 2016

Day 19: April 29th, 2016

Day 19 Agenda:
  1. Max repetition workout to see how you have improved from the beginning:)
Find your maximum repetitions of...
  • Pushups
  • Sit-Ups
  • Pull-Ups or Chair Dips
  • Plank Holds
  • Squats
Meal/Snack Ideas:

Breakfast- paleo oatmeal

{pic and recipe empoweredsustenance.com}

Check out the recipe HERE! I am posting this because there might be some of you that will like this and/or miss having your oatmeals. I was never a big fan of oatmeal growing up, so this isn't my cup of tea, but let me know if you like it!

Lunch- sweet potato sliders



Ingredients: {4+ servings}
  • 1 large sweet potato, sliced about 1/4-1/2 inch width
  • 1-2 Tbsp olive oil
  • sea salt to taste
  • 1 lb of ground beef {grass-fed is preferred or you can use bison}
  • 1 egg
  • a few dashes of cayenne pepper
  • S&P to taste
  • 2 avocados
  • 1/2 white onion, diced finely
  • 1 clove garlic, minced
  • handful of cilantro, diced finely
  • 1 lime or lemon, juiced
  • homemade mayo
Turn oven on to 350 degrees. Line a baking sheet with tin foil. Rub sliced sweet potatoes with olive oil and sea salt on both sides. Spread out potatoes on baking sheet and place in oven to cook for about 30min, or until firm, but not too soft. Take them out and let cool. In a large bowl, mix ground beef, egg, cayenne pepper, salt and pepper well. Form balls and then flatten them some to match the size of your sweet potatoes. Grill or cook on stovetop over medium heat with olive oil for a few minutes on each side or until cooked through. Sprinkle more S&P over the top of the patties. Let cool. {You will have leftover ground beef, so you can either make more sliders or save the beef for another meal!} Mix together the avocados, onion, garlic, cilantro, lime/lemon and any other desired ingredients to make guacamole. Season with salt and pepper to taste. At this point you may finish off the sweet potato slices in a hot pan to make them a little more crispy. Then arrange the sliders by spreading homemade paleo mayo on the bottom of one sweet potato slice, adding the beef patty, dollop of guacamole on the patty and then placing another sweet potato slice on top. The mayo and guacamole kind of act as a glue to hold the whole thing together. Serve and enjoy! 

Dinner- chicken fajita stuffed peppers

{pic and recipe from holisticallyengineered.com}

Find the recipe HERE!

Take some notes!
-how did you increase your daily movement?
-max reps of the above five movements?
-relaxation techniques tried?
-energy level {POOR, AVERAGE, GREAT}?
-satisfaction level with meals?
-hunger level between meals?
-struggles?
-benefits?