DAY 1: Monday, September 14th

Welcome to your FIRST day of the Primal 21 Day Challenge! 

DAY 1 AGENDA:

1. Make your week a little easier by determining meals and packing lunches/snacks. 
2. Determine different ways to increase your daily movement and perform them at least 3 different times during the day (see ideas below).
3. Decide different relaxing techniques that do not involve technology and do these before bed to ensure a restful sleep (see ideas below).

Breakfast- egg frittata

Ingredients:

• 4 eggs
• a handful of spinach
• sliced mini bell peppers (or other veggies)
• olive oil, butter/ghee, or coconut oil
• salt/pepper

Set oven to 350 degrees. Whisk eggs together in a small bowl. In a small skillet (I use a small cast iron pan), warm up oil or butter on medium heat over stove. Pour in egg mixture. Season with salt/pepper. Sprinkle spinach and bell peppers on top. Let cook until bottom/sides start to become more brown (you can use a spatula to check sides). Then place in oven to finish cooking until all of the egg mixture is solid and spongey. Let cool, add a side of bacon or fruit and eat up!

Lunch- spinach salad with boiled eggs, tomatoes, olives and an extra virgin olive oil dressing with sea salt and freshly squeezed lemon juice.

Dinner- Chicken Broccoli and Cauliflower Rice Casserole 

 Ingredients:

• 2-3 chicken breasts (I used boneless)
• head of cauliflower cut into florets (leave out big stems)
• head of broccoli cut into florets 
• garlic/sea salt/olive oil (to rub on chicken)
• 1/2 cup coconut milk (cold)
• 2 Tbs arrowroot (to thicken the "gravy")
• 1 1/2 Tsp olive oil or butter (ghee)
• 1/2 cup chicken broth (check ingredients or make your own)
• 1 tsp lemon zest
• 1/2 tsp pepper
• 1/2 tsp salt
• a couple dashes of pepper

First, bake chicken by slicing in half horizontally and rubbing down with garlic/sea salt/pepper and placing on baking sheet. Cook at 350 degrees for 20min or a few minutes longer until internal temperature of chicken is 165 degrees. Set aside. When cool, cut into small pieces or shred.

 Next, make the "gravy" by whisk coconut milk, arrowroot, olive oil or butter, chicken broth, salt and a couple dashes of pepper together in a saucepan over medium heat. The mixture will quickly become thick and once it starts to bubble continue stirring for about a minute. Set aside.

 Steam cauliflower florets for a couple minutes (I used our large crockpot by adding some water to the bottom, placing the tin cover on top of that-it sits halfway in the pot-and cover with the lid. Once it starts steaming and getting hot I added the cauliflower, covered with the lid and let it steam for a few minutes.) You could also boil them for a couple minutes. You do not want them very tender. Set aside. Then add the broccoli to steamer/boil broccoli until tender and set aside.

Next, pulse cauliflower in food processor until it makes "rice" or you could use a stick blender to blend it up some. It might be a little mushy, but that's okay! 

Cook cauliflower "rice" in a skillet with a little bit of butter, lemon zest, pepper and salt for a couple of minutes. Add the "gravy" and mix together. Remove from heat. Add chicken and broccoli to combine. Put in a casserole dish and bake in oven for 20min at 350 degrees. Enjoy!

Increased Movement Ideas:                      

Walk your dog; take 20-30 min breaks from work to walk around, get a drink, etc; walk to the store instead of driving; take your kids to the park; take a family stroll after dinner; take the stairs instead of elevator; park far away from work.

(Ensure this is happening at least 3x/day.) To BE primal is to MOVE a lot.

Relaxation Ideas:

Dim/turn off lights as the sun goes down; light candles; read a book; put on computer dimmers or download a dimmer from online; turn off your TV/phone/tablet/computer at least 1-2 hours before bed (2 hrs. is best); read to your children; spend time with family/friends.

Lastly, jot down some notes!

• where you shopped for primal approved foods
• how you increased your daily movement during 3 different times in the day
• relaxation techniques tried
• energy level {POOR, AVERAGE, GREAT}
• satisfaction level with meals
• hunger level between meals
• struggles
• benefits

Check List:

Have you emailed me to let me know you're doing the challenge yet? (beprimalblog@gmail.com)
Have you cleaned out your fridge/pantry? (read THIS post)
Have you gone shopping for primal approved foods? (read the previous post for my shopping list + a pdf primal shopping list)
Have you taken a before picture?
Have you taken the one question survey located on the right hand side of my blog?

If you said yes to all of these questions... CONGRATULATIONS! You are ready to begin the 21 day challenge which starts tomorrow, Monday, September 14th!

Brief review on how everything works...

• Starting this evening, you will check the blog everyday for 21 days to review the following day's agenda which includes meal ideas and recipes, workouts, etc. This will help you get ready and to know what to expect for each day:) I will send daily emails to everyone who has signed up for the challenge after I publish each new post.
• Adhere to the 21 days in order to see the full benefits of living a primal lifestyle. Cheating will push you back and keep you from seeing/feeling the benefits. Remember, it takes 2 weeks to clean the sugar out of your body!
• You will be eligible for a prize at the end of the challenge by: completing the full challenge without cheating; sending me at least one recipe with a picture that you have tried and enjoyed that did NOT come from my recipe suggestions; send me your before and after picture along with a summary of your results/benefits (I won't post these pictures without your permission).
• As you go through this challenge, I would like you to email me different primal recipes that you have experimented with (recipes other than the ones I post) along with a picture for me to share with the group! I thought this would be a fun way to motivate the group, share different recipe ideas, and make this challenge more interactive :) 

The Meaning behind "Be Primal" + My Shopping List

This is BEing primal...

1) PURGE YOUR KITCHEN
   Have you done this step, yet? If not, go to my last post for a detailed list of what to throw out and avoid before the challenge starts on 11/2/15.  We are tossing everything that has sugar, wheat, soy, corn syrup, grains, or any ingredient with words that you cannot pronounce or understand! We are ensuring we intake simple and fresh ingredients.

2) SHOPPING/COOKING/BAKING/EATING OUT

   As you can see, the bulk of your food comes from the protein and vegetables. The other spectrums of this food pyramid are with moderation. You can find the best produce and sources of meat from farmers markets, co-ops, Community Supported Agriculture, Whole Foods, or simply look carefully in your local grocery store. I am able to go to our wholesale stores and find certified organic and grass-fed products, as well as our local grocery stores. It's all about reading the label! Do your best with what you can find and with the financial situation you are in. If you cannot afford all grass-fed meat, then by all means, just eat the best meat you can find! Without spending so much money on bread, bagels, cereals, snacks, etc. you will come to find that eating primally is pretty cheap, especially when you plan ahead!

MY PERSONAL SHOPPING LIST:

• Nuts (macadamia nuts, almonds)
• Nut butters (almond, hazelnut)
• Eggs (I sometimes hard boil half the carton of eggs to keep separately for snacks or to put on salads.)
• Spinach/Romaine Hearts/Kale/Cabbage
• Bell peppers/Broccoli/Cucumbers/Tomatoes/Squash/Zucchini/Carrots/Mushrooms/Celery
• Avocados 
• Fruits (I love keeping berries around when in season. I usually keep apples around and love to dip them in almond butter. I keep oranges around, too. I also buy other fruits that are in season.)
• Extra Virgin Olive Oil (for cooking)
• Coconut oil (for cooking)
• Coconut milk (I like to use this in smoothies.)
• Greek Yogurt (In moderation-stay away from dairy if you are trying to slim down.)
• Butter (Kerry Gold)
• Ghee
• Aged cheeses (for salads, omelets or other dishes)
• Kefir
• Milk (Occasionally...remember that you want raw, fermented, unpasteurized, unsweetened, and high fat options, but if you are trying to lean out then stay away from dairy.)
• Bacon fat (From the bacon I have cooked-I keep it in a jar in the freezer. But, I only keep it from the GOOD bacon I have cooked i.e. Applegate brand. Read the labels!)
• Chicken (I buy in bulk and keep some frozen in the freezer.)
• Beef
• Sausage
• Fish (salmon, trout, tilapia)
• Sardines and Tuna
• Onions (red, white, yellow)
• Sweet Potatoes 
• Herbs/Spices
• Garlic
• Dark Chocolate

Here is the Primal Blueprint Shopping List to use as well. It has a FABULOUS list of foods! Just print it out when you go shopping :)

When it comes to fast food and eating out (or as we call in the primal/paleo world: foraging), find places that serve fresh ingredients and the best quality food. If needed, ask for your food to be cooked in olive oil or ask for lemon and olive oil as a side dressing to ensure you're sticking with the primal challenge. Just tell them you have an allergy and they won't mind too much. Look for meats, poultry, eggs, fish, vegetables and some fruit wherever you go. You're bound to find something primal! My favorite restaurant with the freshest ingredients and best quality meat is Chipotle! 

3) MOVE AROUND, LIFT HEAVY THINGS, & SPRINT

    To be primal is to move A LOT. Move frequently at a low-level pace whether you're engaging in exercise or just walking to the bank down the street instead of driving. Find ways to increase movement. If you're going to work, park farthest away in the parking lot in order to walk a longer distance into work. Instead of taking the elevator, go up those stairs! Find times to take walks with your family after dinner or go on a Saturday hike. If you have a desk job, take breaks throughout the day to get up and move around. 

To be primal is also to take a couple days a week to perform high-intensity strength training sessions that last 30 minutes or less. This includes: pushups, pullups, squats, planks, situps, etc. So, NO, you don't need to go out and run 10 miles to look good! What you eat makes up most of what we look like physically and exercise is just the extra bonus. 

To be primal is to sprint every now and then! Go out with your kids and do 20 meter sprints for about 5 times or if you're on a bike do some sprints every 20 seconds for a couple minutes. There are many benefits to performing sprint workouts about every week or week and a half, such as, muscle fiber growth. 

To be primal is to PLAY! Another great way to move around, to get in sprints, and to spend time with your family and/or friends. Go to the park and play on the playground, play tennis, participate in a basketball game, throw a baseball with your son, chase your kids around the yard, throw a frisbee, go slack lining, or go kayaking. 

(My sister and I paddle boarding and kayaking.)

4) SLOW DOWN, ENJOY LIFE AND SLEEP WELL

    Lastly, take time away from the craziness of daily life. Take time away from your computer, phone, TV and spend time with family and friends to build relationships. Too much digital stimulation is not good for our health, so put down media at least an hour or two before bed, so you ensure a better nights sleep. While we are talking about sleep now, make sure you get in plenty of sleep each night to let your body repair itself and to get your REM cycles in (8 hours). It is also important to prepare for sleep. Dim lights as it gets dark, turn off the TV, and do something relaxing. This will help you have a more restful night and feel refreshed in the morning. 

(Relaxing at my in-law's cabin.)

5) GET TAN

   You heard me, go out and get some sun. It is healthy to get sunlight (vitamin D) and it actually prevents cancers. However, burning your skin will cause cancer, so just get enough sun to get some color and then get out!

Also, my name is Briana Elise, so the "BE Primal" has another meaning in there, too ;) 

Let's clean out the fridge...

"Even if some - or most - of your diet has been in the form of "complex" carbs, this excessive and unnecessary intake of carbs has reprogrammed your genes from an early age to make you more dependent on a regular supply of dietary carbohydrate. You are a "sugar burner" if you are trapped in this carbohydrate dependency. If you're like most people, this high intake of carbs over time has elevated your insulin levels throughout the day, and resulted in excess calories (from all foods, not just carbs) to be stored as body fat. Over the years, chronically high levels of glucose and insulin in your blood have altered your fat cells so that you can't easily burn this plentiful source of stored energy. If your body is accustomed to burning carbs as fuel instead of stored fat, your brain will crave your usual fuel source - carbs - more often. This leads to a vicious cycle of insidious weight gain over a lifetime, even if you exercise frequently."  -Mark Sisson

 The above quote was an eye opener for me. Things started to make sense. Before I got rid of all the grains, sugar and processed food in my diet (which was all I ate, really) I had to exercise ALL THE TIME to maintain my ideal body weight. I used to run 5-15 miles a day, lift weights, complete body work out programs like Insanity or P90X. But, once I stopped, I put on extra inches, became bloated, and felt gross immediately. When I completed the primal 21 day challenge by Mark Sisson, I lost all those inches and TONED up without working out hard. In fact, I think I might have done an extremely short work out once or twice a week. Even when I'm NOT working out I still maintain a slim, toned look. But, that's not even the half of all the benefits I felt and saw. You can read my story from the previous post on the link... 

Now are you ready to throw out all that crap and see YOUR benefits? Here is a detailed list of what to throw out, give away or binge eat BEFORE Monday, September 14th:

• Beverages- bottled juices; almond milk, soy milk, rice milk, flavored milks; powdered drinks; powdered juices; sodas/diet sodas; sports drinks; designer coffees; energy drinks; sweetened cocktails; sweetened teas. Stick with water, herbal tea, black coffee for you coffee lovers, etc.!
• Baking Ingredients- starches; syrups; corn meal; flours; powders (i.e. milk, gluten); yeast; sweeteners; sugars. {Personally, I kept my flours and sugars in case I needed to bake for a church function or birthday. I just kept it high up in the back of my pantry and away from my view or reach!}
• Condiments- honey mustard; jams and jellies; ketchup; mayonnaise/low-fat mayo (I have a mayo recipe!); salad dressings/low-fat dressings; other cooking items containing high-fructose corn syrup, sugary sweeteners or PUFA oils. Soy/tabasco/worcestershire/barbeque sauce is okay in moderation, but get the highest quality with minimal sugars and PUFAs.(You can also make delicious primal sauces/dressings etc.!)
• Dairy- ((zero dairy in your diet is best because it causes a spike in insulin and it's also a good idea if you are trying to lean out)) processed cheese and spreads; ice cream; nonfat and low-fat milk; frozen yogurt; sweetened non-fat or low-fat yogurts. Stick with unpasteurized or raw dairy, fermented dairy (i.e. yogurt), organic/GMO/hormone-free dairy and with the highest fat content (whole milk). 
• Fats and Oils- trans and partially-hydrogenated oils; butter spreads and sprays; canola, cottonseed, corn, soybean, safflower, sunflower, and other high polyunsaturated oils; margarine; vegetable shortening. Stick with ghee, coconut oil, extra virgin olive oil, real butter (we like kerry gold butter) and other saturated animal fats.
• Fast Food- all genetically changed industrialized food, such as, burgers, chicken nuggets, french fries, hot dogs, tacos, etc.
• Fish- fish caught from polluted waters; large fish (i.e. sword fish); some farmed fish. 
• Grains- ALL grains: bread, pasta, flour based products, crackers, cookies, corn, cereal, rice, tortillas, breakfast foods (i.e. oatmeal and cream of wheat), chips, cooking grains (i.e. barley and rye), pretzels, donuts, pizza, and puffed snacks.  
• Legumes- peanuts and peanut products; soybeans; lentils; peas; alfalfa; beans; and tofu. ((Legumes, especially along with grains, contain anti-nutrients. They also stimulate high amounts of insulin.))
• Meat- all pre-packaged meats processed with harmful chemicals and sweeteners (i.e. sliced lunch meat); smoked meats; cured meats; meats containing nitrites and nitrates. We don't want to eat meats from animals that ate a lot of grains, so TRY to stick with grass-fed or organic meats. But, that can become hard to find or pricey. Just be sure to check the ingredients.
• Processed Foods- granola bars; protein bars; snack products; frozen packaged breakfast/lunch/dinner products; energy bars; fruit bars/rolls.
• Sweets- sugars; cakes; cookies; brownies; donuts; pie; evaporated cane juice; honey; chocolate syrup; trail mixes; powdered sugar; raw sugar; molasses; HFCS; popsicles; frozen desserts; chocolate. This challenge will help get rid of your cravings and sugar crashes! 

This list is from 'The Primal Blueprint 21 Day Total Body Transformation'.

Welcome to the Primal 21-Day Challenge!

Welcome to my Primal 21-Day Challenge starting Monday, September 14th, 2015! 

My husband and I have been living the primal lifestyle for about 3 years and have not looked back nor had a desire to. It has completely changed our lives for the better and what is incredible about this lifestyle is that it is so easy! The primal lifestyle is not another rebound diet where you lose weight at first or where it's so restricting that you are starving and craving more than usual. No, THIS is a diet with NO pain, NO suffering and minimal effort. I'm here to get you through the first 21 days so that this becomes a habit. I promise that if you adhere to my challenge 100%, you will look and feel better than ever before! You will be on your way to a long, healthy life :)

Q: Briana, why are you doing this challenge for others?

A: When I completed Mark Sisson's 21 day challenge I saw incredible results and my life was changed (read my personal journey HERE)! Since then, I have become passionate about helping others change their lives because I know what works! I know this through my own experience, the experiences of others and through research (which I will share throughout this challenge). Everyone is uniquely beautiful and I want everyone to FEEL this from the inside out :) 

Q: What makes your 21 day challenge different from Mark Sisson's?

A: What makes my challenge different is that I post daily recipes and meal plans. When I did the 21 day challenge a few years ago, I wanted some hand holding. Okay, I really just wanted to be told what to do! This blog will give you hand holding day-by-day by including meal plans, workouts, and other daily 'to do's'. Also, THIS challenge is different from my other challenges because there will be a prize for one lucky participant who adheres to and does well with the challenge! I will send the winner a package full of all my favorite goodies and things to help you continue with this way of life! Still working on the details on what will be included and how you can win the prize, so stay tuned...

Q: So, what am I going to eat?

A: You are going to eat a lot of vegetables and protein, some fruits, nuts, seeds, nut butters, healthy fats and oils, herbs, spices, extracts, supplements and a few sensible indulgences (dark chocolate, red wine). I thought the same thing at first, "okay, but what am I going to eat?" I assure you that everyone I know of or have read about is satisfied and happy with their primal meals! Oh, and so am I ;) Just trust this process and remember I am going to hold your hand!

(From Mark Sisson's 'Primal Blueprint')

A closer look at the primal food pyramid...

Our challenge starts on September 14th and we will focus on adhering to EATING PRIMALLY for the full 21 days, MOVING a lot, SLEEPING well, getting SUNshine, and doing a few WORKOUTS each week (these are short workouts that can be modified if needed). More info will be provided on each of these aspects, but the biggest aspect is eating primally. It does matter what we put in our bodies! Our body composition comes from about 80% of what we eat, so let's train our bodies to be FAT burners instead of CARB burners by eating primally :)

Okay, let's finish up with the TO DO's that need to be completed this week:

1) Email me! If you are planning on participating in this challenge, please email me at beprimalblog@gmail.com before Thursday September 10th, so that I can enter you into the challenge and for the prize (see question #2 above). Just a short email letting me know that "you're in!" Also, put down your name and any questions you may still have, so I can address them before September 14th! Everyone will be kept confidential.

2) Purge your kitchen! Get rid of all processed foods (i.e. cookies, crackers, anything "instant" or with a long shelf life), grains (breads, pastas, rice, oatmeal), sugars, and anything with preservatives. If you read a label and don't know what the ingredient is and/or are unable to pronounce it then it's probably a preservative and you don't want that in your system. I would recommend the entire family engage in this lifestyle for your support, but for those of you with children and/or spouses who will not participate, I suggest keeping their food separate and away from your reach or temptation.

3) Take a before picture! You will also want to take a picture at the end of each week to compare, but especially on the last day of the challenge. When I first did the 21 day challenge I was struggling with hormonal acne. I thought, "what the heck, I'll take a before and after picture of my face to see if this primal lifestyle makes a difference!" And it did :)

This last picture was probably a couple of months afterwards...

4) Go shopping for primal approved foods. On the right hand side of this blog I have my own personal shopping list and snack list---> I will also give more info on what to throw out and what to stock up on this week.

5) Take the quick survey which is also posted on the right hand side of my blog---> 

That's it for now! Email me for further questions at beprimalblog@gmail.com

What is this 21-Day Challenge, you ask?

Welcome back for another Primal 21-Day Challenge! I have been getting asked  to start another challenge and I think this is a perfect time to start with school back in session/routines settling in :)

For those of you new, this challenge is to assist you in changing your carb burning body into a FAT burning body with ease and with minimal sacrifice. Yes, minimal sacrifice! 

The basis of all this is by eliminating those foods harmful to you: grains, sugars and processed foods. 

This 21 day guide I designed back in 2013 based off of Mark Sisson's (author of 'The Primal Blueprint') 21 day challenge, is a jump start into making a lifestyle change to help you become and maintain the leanest, healthiest, happiest, and strongest you. 

It has changed my life, my family's life and those of my friends and I started this challenge almost two years ago to help change others' lives, too! 

For those of you just stumbling across this blog or who are interested in starting my next challenge on Monday September 14th, here is a podcast that explains the primal lifestyle and why I tried it:

Stay tuned for more information on the challenge. 

chicks

Skidmore Farm is underway as we just brought home some baby chicks!

The other day it was 80 degrees outside and we decided to take them outside for a little bit. 

We need to teach these chicks how to forage young;)

It doesn't get any better than this...having our own free-ranged chicken eggs!