Day 12: April 22nd, 2016

Day 12 Agenda: 

1. Intermittent fast. Please don't forget to eat a nice dinner tonight in preparation for tomorrow day 12's fast {remember, do not carb overload}. So, tonight will be your last meal and then tomorrow go as long as possible without food until you get very hungry and then eat a very primal-icious meal:) 

Meal/Snack Ideas:

Breakfast- scrambled eggs with spinach and aged cheese

Lunch- mustard roasted fish

Click HERE for this primal Ina Garten recipe!

Dinner- roasted garlic carrots

Ingredients: {servings ~4}

• 2 lbs carrots, peeled, cut length wise and then chopped {about 3 inch sized pieces}
• 4 Tbsp real butter {kerry gold Irish butter}
• 3-4 garlic cloves, minced
• sea salt and pepper to taste

Set oven to 425 degrees fahrenheit. Line a baking sheet with foil or parchment paper. Place the cut carrots in a medium sized bowl. In a saucepan over medium heat, melt butter until completely melted and then add the garlic. Stir garlic for a couple of minutes until it starts to brown and then take off stove. Pour butter garlic mixture over the carrots and then stir to combine all ingredients. Evenly spread out on the lined baking sheet and place in oven for 30 minutes or until carrots start to char a little. Stir carrots around about halfway through baking. Serve with a side of protein! 

Take some notes!

-how did you increase your daily movement?

-total hours fasted?

-relaxation techniques tried?
-energy level {POOR, AVERAGE, GREAT}?
-satisfaction level with meals?
-hunger level between meals?
-struggles?
-benefits?

Day 11: April 21st, 2016

Day 11 Agenda:

1. Complete a favorite aerobic exercise for 30-60 minutes and with a heart rate of about 50-75% of your maximum. Walking is good;)
2. Limit the carbs you eat all day. This is to get us ready for the following day {Day 12} where we will practice intermittent fasting. After a normal primal dinner on Day 11 you will fast for as long as you can until you feel famished or energy depleted. Record how many hours you went without food.

Meal/Snack Ideas:

Breakfast- thanks to one of our former participants, Mackenzie, for sharing this copycat recipe!

Coconut Flour Pancakes: 

1/4 cup coconut flour

pinch of salt

1/3-1/4 cup coconut milk

2 T coconut oil

3 eggs 

1/2 tsp vanilla extract 

1) mix eggs and coconut oil together (i melted the oil beforehand so that it mixed well with the eggs)

2) Add in coconut milk and vanilla extract

3) Add coconut flour and salt (don't worry about the batter being lumpy, lumps are fine) 

4) Melt some butter in a skillet and cook the pancakes (they won't be very fluffy without baking soda in them but just check the underside before flipping)

I ate them with fresh fruit and almond butter on top but any topping works :)

Lunch- bison + egg baked bell pepper

Ingredients: {2 servings}

• 1/2 cup ground bison meat or beef
• 1 Tbsp olive oil
• 4 eggs
• 1 large green bell pepper
• salt and pepper

Turn oven on to 375 degrees fahrenheit. Get 2 small baking dishes out {the width of a bell pepper} or one medium sized baking dish to fit both halves of bell pepper into. Cook meat in a frying pan with 1 Tbsp olive oil until browned. Set aside. Wash and slice a whole bell pepper in half leaving the stem in place. Clean out the seeds. Fit bell peppers into the baking dish(es) and ensure they sit upright {so eggs don't spill over while baking}. Crack 2 eggs into each half of bell pepper. Sprinkle with salt and pepper. Add as much meat on top of bell pepper {or put in the bottom of bell pepper before eggs in order to see eggs set easily} before eggs spill over. Place baking dishes in oven and bake for 18 minutes or until eggs have set. Remove from oven and let cool. Sprinkle with more seasoning!

Dinner- Brazilian salsa 

So, a long time ago my husband lived in brazil for a couple years and I love it because he has some great dishes up his sleeve! One of those dishes is a type of salsa to go on top of our grilled steak. Finely diced tomatoes, green peppers and onions {all about equal parts or to your liking} and then douse it with white wine vinegar. Let it sit for about an hour or so and then serve on top of...well...anything, really! 

Snacks- kale chips {sprinkle sea salt and olive oil over small pieces of kale on a baking pan and pop in the oven at 350 until crispy}

Take some notes!

-how did you increase your daily movement?

-aerobic exercise?

-carbs cut out in preparation for intermittent fast?

-relaxation techniques tried?
-energy level {POOR, AVERAGE, GREAT}?
-satisfaction level with meals?
-hunger level between meals?
-struggles?
-benefits?

Day 10: April 20th, 2016

Need a little motivation booster? Listen to this incredible interview of the author from 'Wheat Belly'. His name is Dr. William Davis and he had his cardiac patients go without wheat to see the effects... check out what happened HERE! 

Day 10 Agenda:

1. Complete a sprint session! First, complete a 5min warm-up with jumping jacks, high knees, or a jog. Then, put on running shoes and decide on a number of sets to complete. For example, you could complete 5 sets of: 20 seconds of sprinting with a recovery in between {rest for about 30-60 seconds or until your breathing is back to normal} doing any cardio activity {running, rowing, bicycling, stationary bike, etc.}

The benefits of sprinting: slight increase in human growth hormone {HGH} and testosterone production, increase in muscle fiber growth, toned muscles, and metabolic advantages. Eat primally and sprint twice a week and you will get TONED quick!

Meal/Snack Ideas:

Breakfast- french omelet with spinach

Ingredients:

• 4 eggs
• 1 handful chopped fresh spinach
• a few pinches of course sea salt
• a few cracks of fresh peppercorn
• 1 Tbs kerry gold butter

Rather than trying to explain how to make this french style omelet (because, trust me, it's hard to explain, yet very easy to make) I have attached a short video HERE for you to watch. In our home, we usually make the first omelet demonstrated in this video, the country style french omelet. Enjoy!

Lunch- ny strip steak with an avocado tomatillo dressing

Ingredients:

• 4 tomatillos, husked and diced
• 1 large avocado, diced
• 1 lime, juiced
• 1/2 jalapeño, diced
• handful of cilantro chopped finely
• 1 tsp of salt

In a blender {or stick blender or food processor} mix ingredients together until smooth. That's it! Then drizzle on top of your steak:)

Dinner- pesto grilled shrimp

{pic and recipe from closet cooking.com}

Go HERE for the recipe:) 

Take some notes!

-how did you increase your daily movement?

-sprint workout?

-relaxation techniques tried?
-energy level {POOR, AVERAGE, GREAT}?
-satisfaction level with meals?
-hunger level between meals?
-struggles?
-benefits?

Day 9: April 19th, 2016

Day 9 Agenda:

1.   Avoid eating foods that have a label. This might mean you will need to find fresher foods from co-ops, farmer's markets or other whole food stores. This will give you the opportunity to learn how to make your own dressings, dried fruits, or nut butters!

 2.  Avoid media. We spend so much time in front of computers, phones, our TV, etc. You may have to be in front of a computer all day at work, but if that is the case then limit the extra media. Set a time limit of twice a day for extra media. Focus on the most important things {email, news, etc.} and then close the device. Also turn devices off a few hours before bed to ensure a good nights rest. You might also try to put on screen dimmers/filters, such as f.lux.

Meal/Snack Ideas:

Breakfast- ham, apple and sweet potato scramble

{pic and recipe from paleonewbie.com}

Find the recipe HERE. 

Lunch- tandoori carrot recipe here

{Make this as a side dish to chicken, beef, etc. DISCLAIMER: this recipe contains greek yogurt, so, remember, if you are looking to lose considerable weight during this challenge then I advise you to stay away from all dairy.}

Dinner- Crock Pot Lemon Pepper Chicken

{Sorry for the poor quality picture! Be sure to click the link above the picture for the full recipe.}

Dessert- zucchini "bread"

Ingredients:

• 1 medium zucchini shredded
• 6 eggs
• 1/2 cup coconut oil
• 1/3 cup raw buckwheat honey (or any raw DARK honey)
• 1 tsp vanilla extract (buy the real extract or make your own)
• 1 Tbs pumpkin spice or apple pie spice
• 1 Tbs ground cinnamon
• 1 tsp baking soda
• 1/2 cup coconut flour

Shred whole zucchini with a cheese grater into a bowl. Mix with eggs, oils, honey and vanilla. In a separate bowl, mix the dry ingredients together. Slowly beat in dry ingredients into wet ingredients. Pour batter into a greased loaf pan or cup cake pan {I used mini cup cake pans and cooked for about 15min.} Bake at 350 for about 40min or until toothpick comes out clean!

Take some notes!

-how did you increase your daily movement?

-how did you do with avoiding food labels and media?

-relaxation techniques tried?
-energy level {POOR, AVERAGE, GREAT}?
-satisfaction level with meals?
-hunger level between meals?
-struggles?
-benefits?

French Omelet + Spinach

My husband and I started making these country style french omelets a few years ago.

We love the look of them. We love that it's a little runny inside. We love eggs.

Therefore, we love this dish!

My husband has perfected his french omelet making skills.

They always look beautiful!

He will often make these on the weekend because they are so quick and so filling.

Ingredients:

• 4 eggs
• 1 handful chopped fresh spinach
• a few pinches of course sea salt
• a few cracks of fresh peppercorn
• 1 Tbs kerry gold butter

Rather than trying to explain how to make this french style omelet (because, trust me, it's hard to explain, yet very easy to make) I have attached a short video HERE for you to watch. In our home, we usually make the first omelet demonstrated in this video, the country style french omelet. Enjoy!

Crackling Eye of Round Roast + Mustard Vinaigrette

Not only is this a favorite roast recipe of mine, but the meals I can make with these leftovers go on for daysss making my life oh-so-simple!

And, yes, it tastes as good as it looks.

Use fresh cracked peppercorn and coarse sea salt to garnish this dish.

Mouth. Watering.

And we all know how much I love mustard, so, of course, I came up with this tasty mustard vinaigrette for drizzling or dipping!

Ingredients:

• 2 lb. eye of round roast
• a few big pinches of course sea salt, cracked peppercorn and fresh thyme
• 1 clove of garlic, minced
• 1 Tbs olive oil

Set oven to 500 degrees fahrenheit. Cut the strings off of the roast. Depending on how large your roast is, season with S&P (I had a 2 lb. roast and sprinkled a couple teaspoons of course sea salt, about a tsp of fresh cracked peppercorn, and a couple teaspoons of fresh thyme.) Mince garlic and then mash into olive oil well (best to use mortar and pestle) until almost dissolved. Rub mixture over meat and ensure seasonings are evenly 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 min. Then turn off the oven and let the roast sit for 2 hours. DO NOT OPEN OVEN DOOR. When done, take out and slice thinly and drizzle with vinaigrette or use it as a dipping sauce. Add a side salad or roasted veggies and enjoy!

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 andhereweare.net}

Find the recipe HERE. Enjoy! 

Lunch- egg and avocado salad

Ingredients:

• 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!}

Ingredients:

• 1/2 medium green cabbage, cut into 8 slices
• 1 Tbs olive oil
• sea salt
• pepper

Sauce:

• 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?
-struggles?
-benefits?