Primal 21 Day Challenge: Day 10

Day 10:

We are finally in the double digits with this challenge, folks! That means we are getting closer to the end, so stay focused on your end results and don't get discouraged if you're not seeing all benefits of the primal lifestyle just yet. It will come. If it is significant weight loss you're looking for, then focus on how your clothes are fitting now and celebrate the small achievements. All these small things will all add up:)

I will also talk more about Mark Sisson's "80/20" concept when we get towards the end of the challenge for you to incorporate or you may want to continue to be strict {if that's what you want to call this challenge} for a while until you hit your goal weight.

Enough talk...let's discuss tomorrow.... DAY TEN!!!

Your challenge:

(1) Eat whenever and whatever you want! I mean it... Eat dinner for breakfast and breakfast for dinner. Dessert for an afternoon snack or vice versa. Eat whatever sounds good that falls in line with the primal food pyramid. Now while doing this, get rid of any guilty feelings from eating or other emotions tied to eating and just enjoy your food. For the remainder of this challenge, ENJOY {primal, of course} FOOD.

(2) Complete a sprint session! Do about 5min of a light warm-up such as jumping jacks, high knees, or jog. Then, put on running shoes and decide on a number of sets to complete. For example, you could complete 5-8 sets of 10-30 seconds of sprinting with a recovery in between {try resting for no longer than 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 and testosterone production, increase in muscle fiber growth, toned muscles, and metabolic advantages.

(3) Try a new primal food!

{Like the dragon fruit I am about to eat in the above picture!}

Meal/Snack Ideas:

Breakfast- a dinner favorite or leftovers from last night!

Lunch- cheesy omelet and spinach.

Dinner- a lunch favorite or breakfast again like... cutting the top off of bell peppers, take out the pit, put in an egg or two and stuff with bits of meat/bacon/etc. and pop in the oven to bake until cooked.

Snack- PRIMAL DESSERT!

Dessert- apples dipped in hazelnut butter.

{Please try to find one other than this brand due to the sugar content!}

Document:

-how you increased your daily movement

-how you did with cutting ties between food and emotions

-sprint workout

-new primal food tried

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

{Don't forget to document for Day 9, too :)}

I hope you enjoy tomorrow's crazy food day! 

Primal 21 Day Challenge: Day 9

Day 9:

Okay, folks! Tomorrow for Day 9 you have two tasks:

(1) Avoid eating foods that have a label! This might mean you will find fresher foods from co-ops or other whole food stores. This might cause you to learn how to make your own dressings, dried fruits, or nut butters! Do the best you can and remember to avoid eating anything with a label:)

(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 you engage with. Set time limits and give yourself these set times twice a day. Focus on the most important things {email, news, etc} and then close the device. Also, try to put on those screen dimmers/filters, such as f.lux, if not done so already to protect your eyes.

{This is from when my husband and I avoided labels by going apple picking!}

Meal/Snack Ideas:

Breakfast- crack in egg in each half of a pitted avocado, sprinkle a favorite fermented cheese or pieces of bacon and bake in the oven until egg is cooked.

Lunch- fry/grill some ground beef or bison patties and add a fried egg on top with tomatoes or avocados. 

Dinner- make a ratatouille dish from online with fresh ingredients and fermented cheese. 

Snack- make your own primal trailmix!

Good luck tomorrow! Especially with limiting the media ;)

Primal 21 Day Challenge: Day 8

Day 8:

Tomorrow we are starting week numero dos! I am thrilled to continue to hear the awesome results by those of you doing the challenge. Keep it up!

For Day 8 you will complete a very short, yet intense, tabata air squat workout. Do you remember the video I showed for our first max reps workout last week showing the squat? Well, it's time to review this movement if you still have questions in order to do Day 8's challenge:)

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! Below is a large group of people performing this tabata style workout, so feel free to do it along with them or you may do it on your own:) Count your total reps and document.

Meal/Snack Ideas:

Breakfast- mixed eggs, spinach, mushrooms, tomatoes poured in cupcake pan(s) and baked.

Lunch- find hot dogs/sausage that are antibiotic/nitrite/nitrate free and dab primal approved condiments on top {read those labels if not making your own condiment!} Add a side of greens.

Dinner- a couple nights ago we had a big salad with homemade pickled radishes {never been a fan of radishes, but pickled are delicious!} along with baked chicken and ate remaining fried plantains.

Dessert- have you made/tried coconut milk ice-cream? Literally, just coconut milk and coconut pieces. Check your labels, or better yet, make your own!

Document:

-how you increased 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

Let's Talk:

Comment or contact me to describe your favorite/most outstanding results thus far!

Primal 21 Day Challenge: Day 7

Day 7:

Tomorrow is Day 7! That means only 14 days left of the challenge. I hope everyone is starting to feel and see the benefits of living a primal lifestyle:)

On Day 3 I challenged you all to try new primal approved meals for the rest of the week. I hope this gave you the opportunity to find a new favorite meal! That being said, I also mentioned that on Day 7 you would SHARE this new meal {and other favorite primal dishes if you'd like} for a big Sunday dinner with your family and/or friends! So make a run to the store today for any last minute items for tomorrow's primal meal:)

I have shared a few of my own favorite dishes this past week with you and I hope this has inspired you to try new recipes or spin an old favorite recipe into a primal one!

For Day 7 take a REST DAY... no strenuous physical activity. Spend meaningful time with your family by taking a walk or playing a game. You could also take this day to have some personal time to yourself: read, write in your journal about your primal experience thus far, or nap;).

Do you remember part of your challenge today for Day 6? You are to forage in a restaurant and eat primally. Last night my husband and I stopped at Moe's Southwestern Grill and found grass-fed meat to eat:) I got the Close Talker salad with steak and other delicious veggies! Good luck on your foraging today!

Meal/Snack Ideas:

Breakfast- this was my breakfast this morning...

Lunch- on Sunday's I go for the leftover's! Heat up leftover meat, soups, or you could even do a shepherd's pie by throwing all your leftovers into a casserole dish and bake it {it sounds weird, I know, but it is good!}

Dinner- beef round eye seasoned with  salt and pepper baked in the oven with a side of veggies {my husband made this a few days ago and it was TO DIE FOR!}; fry some chicken and veggies with a side of fried plantains in extra virgin olive oil and sea salt...another dish my husband made!

Dessert:

Hot Almond Milk

• 2 cups almond milk
• 2 tsp 100% natural honey
• 1 tsp natural vanilla extract
• 1/4 tsp cinnamon

Put almond milk in pot over low-medium heat. Stir until milk is hot and foaming around edges. Add honey, vanilla extract and cinnamon. Stir together and serve hot in large mug.

Document:

-how you increased your daily movement

-primal meal shared with family and/or friends

-what you did on your REST DAY

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

Primal 21 Day Challenge: Day 6

Day 6:

What did you do for Day 5's PLAY day? I hope it was fun and enjoyable:)

Tomorrow is Day 6 and this is your challenge:

(1) Try a new aerobic exercise. If you find yourself at the gym for most of the time then get out and try something new! Go bike riding, try rock climbing, play tennis, {or if it is freezing outside...} jump on a rowing machine or whatever else it is you would like to try.

(2) Forage. Go out to dinner with your significant other, best friend, or entire family to a nice restaurant and eat primally. You might need to substitute a side dish of stuffing for steamed vegetables or ask for olive oil and lemon for salad dressing or ask to hold the non-primal sauce on your steak.

Meal/Snack & DESSERT Ideas:

Breakfast- shredded sweet potatoes with eggs atop and fried in a pan.

Lunch- asparagus wrapped in bacon and baked.

Dinner- pan cooked tilapia with seasonings in a pan using olive oil or coconut oil.

Snacks- pickles; deviled eggs; cucumber salad.

DESSERT- baked pears! seriously, to die for.

Baked Pears

• 4 small pears
• 1c hard apple cider
• 2 cinnamon sticks
• 1t cloves

Set oven to 400 degrees. Slice bottom of pears so they stand upright. Pour hard cider in a medium sized casserole dish. Add pears standing upright. Place cinnamon sticks and cloves in the cider and around the pears. Bake for 1 hour or until pears are tender and skin comes off easily. Let cool and enjoy!

Document:

-how you increased your daily movement

-new aerobic exercise

-forage experience

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

Let's Talk:

I've enjoyed all the questions! Please ask me more, so we can have more great discussions:)

Side note: I added a dessert section because it's the weekend! Just kidding. I was told today by someone who is doing the 21 days challenge that her cravings have decreased, but today she wanted something sweet! If that's the case, then have a little indulgence, such as 75% dark chocolate, red wine {if you drink!}, or a primal dessert. But I want to make a point that we are not recreating unhealthy foods by making them primal. We are being primal by eating protein, veggies, and fruits/nuts/dairy in moderation. 

More on the beans...

I didn't realize how confusing green beans and even peas could be!

I typically just avoid them and go for healthier options, but for those of you that like green beans/peas let me give you a couple of tips:

(1) Eat them fresh, meaning NOT dried.

(2) Do not eat them if they are hard on your stomach (gastrointestinal side effects).

I found a great post from marksdailyapple.com that touches on this subject here.

Thanks for the questions!

Primal 21 Day Challenge: Day 5

Day 5:

Can you believe we are on Day 5 tomorrow?! I'm getting so excited for everyone's end results! I am already hearing about results so far, such as: energy all day, decrease in cravings, cease in nerve pain, decrease in hunger between meals, "mental clarity", no headaches, etc. Keep it up! It will only get better:)

For Day 5, your challenge (besides eating primal, increasing movement, getting sunlight, getting enough sleep and relaxing before bed...right?) is to PLAY. No, I'm not going crazy! Go play a sport you love, go on a hike with your family, play frisbee, go slack lining, paddle a canoe or play basketball in a gym if it's cold out. Grab your family/friends and enjoy yourselves together doing what you love!

Meal/Snack Ideas:

Breakfast- scramble eggs with mushrooms, peppers, spinach and onions; cook up some sausage with eggs and a dash of cayenne pepper.

Lunch- make a broccoli soup or other vegetable favorite.

Dinner-

Spicy Mexican Sausage Stew

• 4 large sausage links, sliced into 1/4-1/2 inch chunks
• 1 red or green bell pepper, chopped into medium chunks
• 1 white onion, thickly sliced and chopped in half
• 1 tomato, diced into medium chunks
• 1/2 can of diced tomatoes
• 1/2 can El Pato tomato sauce
• Salt
• Pepper
• 1T olive oil

Heat olive oil in a large saucepan and add sausage. Stir sausage until brown on all sides. Set sausage aside. In the same pan, add all ingredients except for the cans of diced tomatoes and tomato sauce. Cook until tender. Then add sausage back to the pan, cans of diced tomatoes and tomato sauce. Add salt and pepper as desired. Turn heat down to a simmer or 1-2 stove setting. Cover and let cook for about 2 hours. Let cool and serve topped with chopped cilantro or other garnish.

Document:

-how you increased your daily movement

-what your "PLAY" activity was

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

Let's Talk:

Today I had a discussion about green beans with my mom. Weird, I know. But relevant to this primal challenge! My mom told me about her recent primal dinner and mentioned her side of green beans. I mentioned that green beans were also a legume, so (as my mother always does) she researched this out. Green beans ARE a vegetable, but also ARE a legume. Legumes are a little harder for the GI tract to digest and have anti nutrient properties, but, hey, they are better than eating a piece of bread;) Recently, Paleoista discussed green beans on her website. Check out the link and check out her recipes! She's fabulous and has an amazing transformation story.