Thursday, April 14, 2016

Day 5: April 15th, 2016

We are almost done with our first week! At the end of week one, my participants usually share these results: increased energy, decrease in cravings, decrease in hunger between meals, decrease in bloating/"my tummy is flat", "mental clarity", no headaches, and no more constipation.

Day 5 Agenda:
  1. Play! Go play a sport you love, go on a hike with your family, play frisbee, go slack lining, go paddle boarding  or play basketball in a gym. Grab your family/friends and enjoy being together doing what you love:) 
  2. Sleep at least 8 hours/night. From here on out, plan ahead so you get enough sleep and take the time to relax 2 hours before bed {I know the mom's are thinking, "YEAH RIGHT!"} To make things more calming, turn off the TV, computer, put away phones and other gadgets. Dim the lights, read books with your kids, etc. Create a more calming environment to help everyone wind down.
Meal/Snack Ideas:

Breakfast- almond dutch baby

{pic and recipe from andhereweare.net}

Check out this baby HERE! Add some vegetables, fruit and a form of protein to go with it.

Lunch- pan fried sausage and greens






Ingredients: {2-3 servings}
  • 3 hotdog or sausage links, sliced diagonally {applegate brand is the best!}
  • 1/4 cup white onion, sliced 
  • handful of kale
  • handful of spinach
  • 2 Tbsp olive oil or kerry gold butter
  • sea salt and pepper
Heat up oil or butter in a large skillet over medium heat. Once hot, add onions and sauté for a couple minutes until translucent. Add hotdog/sausage slices and cook through until they start to brown. Add spinach, kale and season with sea salt/pepper. Cook for about 2 more minutes until greens start to wilt and then take off heat. Serve and season with more sea salt and pepper if needed!

Dinner- salmon coyhaiquino 


{this is a recipe that was sent in by a participant from a previous challenge... you could use this recipe as a meal prep for next week just like it was used in the pics below!}

Ingredients:

  • 2 cloves garlic
  • 6 Tbs extra virgin olive oil
  • 1 tsp dried basil
  • 1 tsp sea salt
  • 1 tsp course ground pepper
  • juice of 1 lemon
  • 1 lb. salmon file

In a glass bowl mix together all the ingredients minus the salmon, then cover the salmon with the marinade and let set for an hour, longer if possible. Wrap salmon in aluminum foil and pour remaining marinade over the top of the salmon and continue to wrap in aluminum foil. Place fish in a baking dish and place in oven. Bake for 35-45min on 375 degrees fahrenheit.

Side Dish- baked broccoli with garlic



Ingredients: {4 servings}
  • 2 heads of broccoli, cut into florets 
  • 2-3 Tbsp olive oil
  • 2-3 cloves garlic, minced
  • sea salt and pepper to taste
Turn oven on to 350 degrees fahrenheit. Line a baking sheet with tin foil or parchment paper. Mix all ingredients together in a big bowl with your hands ensuring olive oil covers all broccoli florets. Place broccoli on lined baking sheet and evenly spread out. Season with more sea salt and pepper. Place in oven and bake for 20 minutes or until broccoli becomes tender and starts to brown. Add as a side dish to your entree and enjoy! 

Snacks- hard boiled eggs with sea salt or deviled eggs using classic dijon mustard {check ingredients!} and homemade mayo...


{Put stick blender at bottom of jar, turn it on and let it sit at the bottom for 20 seconds. It will start to turn into mayo and then you can bring it up to mix the rest, but don't over mix.}

Take some notes:
-how did you increase your daily movement?
-what was your "PLAY" activity?
-hours of sleep and relaxation techniques tried?
-energy level {POOR, AVERAGE, GREAT}?
-satisfaction level with meals?
-hunger level between meals?
-struggles?
-benefits?