Sunday, April 17, 2016

Day 8: April 18th, 2016

I hope you were able to share a primal meal with your family and/or friends this weekend :)

Day 8 Agenda:
  1. Complete a very short tabata air squat workout. A tabata workout is usually 8 sets of a specified movement being performed for 20 seconds with 10 seconds of rest in between. It is an amazing workout that you can get done in just minutes and have results! Above is a video showing you how to do this. You can either do both the squats and push-ups with these women if you'd like, or just watch it and then do it on your own! Be sure to count your total reps and document.
Meal/Snack Ideas:

Breakfast- apple, leek and bacon breakfast sausage

{pic and recipe from}

Find the recipe HERE. Enjoy! 

Lunch- egg and avocado salad

  • 5 hard boiled eggs, chopped
  • 1 avocado, mashed
  • 1 celery stick, chopped fine
  • 1/2 small red onion, chopped fine
  • 1/2 a big lemon, juiced
  • 4 pinches of sea salt
  • a few squirts of deli style mustard or dijon {optional}
Mix altogether and enjoy!

Dinner- roasted cabbage and dijon mustard glaze

{This recipe was inspired by a pinterest recipe I saw, but I can't remember where I found it. I modified it a bit and LOVE this dish!}

  • 1/2 medium green cabbage, cut into 8 slices
  • 1 Tbs olive oil
  • sea salt
  • pepper
  • 3 Tbs real butter {i.e. kerry gold}
  • 2 Tbs minced white onion
  • 1 Tbs dijon mustard
  • 1/2 tsp minced garlic
  • pinch of sea salt and pepper
With the oven at 450 degrees, line a baking sheet with tin foil and set cabbage slices on sheet. Drizzle each side of the wedges with olive oil and sprinkle with sea salt & pepper. Place baking sheet in oven and roast for 10-12 min and then flip to the other side about 8-10 min. During this time, make your sauce by adding to a saucepan over medium heat and stir until butter is completely melted. When the cabbage is done, take them out and prepare on a plate. Then drizzle with the dijon mustard and butter sauce. Enjoy! 

Snack- green mint smoothie

In a blender, blend together a big handful of spinach, 2 spoonfuls of plain full-fat greek yogurt, 3 fresh mint leaves with stems, 1 1/2 cup of frozen fruit {I used a mix of pineapple, mango, strawberry and peach}, and 1/2 cup-1 cup of water. If you are trying to lay off the dairy in order to lose weight, try full-fat unsweetened coconut milk instead of greek yogurt. 

Disclaimer: The only downside to this lifestyle that I hear all the time is that cooking every night is time consuming! Yes, I agree, but I believe this is a manageable lifestyle change and there are ways around having to cook EVERY night. For instance, when you make a BIG dinner, ensure that you have leftovers that you can use at breakfast the following morning or lunch or dinner. My other recommendation is to find a day to prepare meals to freeze or lunches to prepare for the week. So far, I found THIS website with pretty good paleo friendly freezer recipes!

Take some notes!
-how did you increase your daily movement?
-tabata air squats total reps?
-relaxation techniques tried?
-energy level {POOR, AVERAGE, GREAT}?
-satisfaction level with meals?
-hunger level between meals?