Tuesday, April 12, 2016

Day 3: April 13th, 2016

Day 3 Agenda:

1. Try new primal approved meals this week. Try some of my recipes or look up paleo recipes online. Send me a picture of your dish with the recipe and I'll share with the group! You can also tag me on instagram (@beprimal) and use #beprimal when you post your meals! Also, on Day 7, we will plan to make our favorite new primal recipe for family and/or friends to share! 
2. Focus on making and preparing all your primal meals from home. This will take planning and preparation, but it will help you avoid the temptation of running to a local burger chain restaurant;) And if you are still feeling hungry eat more primal approved foods/dishes! Eventually, your body will become use to storing and using fat for energy, so you will be able to last longer between meals. You will be SHOCKED!
3. GO OUTSIDE! Grab some sunshine and soak in Vitamin D. If there happens to be no sun on Day 3, check the forecast and plan a future sunny day to be outside. To be primal is to get an adequate amount of sunlight! Studies show that lack of the "sunshine vitamin" {Vitamin D} can actually cause cancer! But, avoid getting sunburnt because that can also cause cancer.

{my little sister and I trying to soak up some Vit D at Coronado Beach last year}

Breakfast- egg frittata 

Ingredients: {servings 2-4}
  • 4 eggs
  • handful of spinach
  • 2 slices of bacon, chopped {nitrite/nitrate/antibiotic/sugar free i.e. applegate bacon}
  • 2 Tbsp butter {kerry gold}
  • sea salt to taste
  • pepper to taste
  • you may also add other chopped vegetables of your choice 
Set oven to 400 degrees fahrenheit. In a small saucepan or cast iron pan melt butter over medium heat. Crack eggs into a small bowl, sprinkle salt and pepper, and then whisk mixture well with a fork. Once the butter is melted and pan is hot, add the egg mixture to pan. Then sprinkle in the spinach, bacon and any other vegetables you choose to add on top of the egg mixture. Season again with salt and pepper. Cook until the sides easily come away from the pan and hold together {the middle will still be runny}. Put  the pan in the oven and bake until the middle is cooked through {about 25 minutes}. Take out and let cook for a few minutes. Enjoy!

Lunch- tomato basil soup

Find my recipe HERE!

Dinner- eye of round roast with a mustard vinaigrette

  • 2 lb. eye of round roast 
  • a few dashes of salt/pepper/thyme
  • 1 clove of garlic minced
  • 1 Tbs olive oil
Set oven to 500 degrees. Cut the strings off eye of round. Depending on how large your roast is, season with the salt and pepper (I had a 2 lb. roast and sprinkled a tsp or so of sea salt, a few dashes of pepper and a few dashes of dried thyme.) Mince garlic and then mash into olive oil well until almost dissolved. Rub over meat and ensure seasonings are spread throughout. Place on a baking sheet covered with tin foil and place into oven to cook for 5-6min per pound, so I cooked my 2 lb. roast for 12 minutes.) Then turn off the oven and let the roast sit for two hours. DO NOT OPEN OVEN DOOR. When done, take out and slice thinly and drizzle with vinaigrette. Add a side salad or veggies and enjoy!

Vinaigrette Ingredients:
  • 1 1/2 Tbs dijon mustard (check for clean ingredients)
  • 1 Tbs white wine vinegar
  • 2 Tbs extra virgin olive oil
  • dash sea salt
Mix altogether and drizzle on slices of roast!

Dessert- are you still having a hard time with that sweet tooth?! Try coconut milk ice-cream. Literally, just coconut milk and coconut pieces. Check your labels or make your own!

Take some notes!
-how have you increased your daily movement?
-new primal meal recipe(s) tried?
-relaxation techniques tried?
-energy level {POOR, AVERAGE, GREAT}?
-satisfaction level with meals?
-hunger level between meals?