Day 4: January 14th, 2016

Watch this incredible video from various paleo/primal experts for a boost of motivation:

{And please excuse any language...} 

Day 4 Agenda: 

1. Listen to your body. The first few days are tough coming off of that high carb diet. You might feel more hungry and very 'snacky' during this time, so for day 4, don't restrict yourself to a breakfast/lunch/dinner schedule. Eat when you are hungry, listen to your body! But, eat primal;) Remember how I also mentioned that once you get good at being a fat burning body you will be able to go longer without food? That said, later on we will practice random fasting from food to see how well our body is at fat burning:) You will be amazed!
2. Perform a MovNat workout {see below}.
3. Focus on your posture 24/7. As a nurse, I had developed upper back/neck pain on my left side. It became more constant and painful which brought me to the chiropractor. After the pain left, I stopped going. I bet you can guess what happened... It came back! I thought, "There has to be a better way than spending money on a chiropractor for the rest of my life!" So, I invested in minimalist shoes (barefoot shoes/five finger shoes), I walked barefoot often, and I focused on my posture after reading 'Becoming a Supple Leopard' by Kelly Starrett. After doing this for a week, my back/neck pain was gone. GONE! You have to try this...

So, from now on during this challenge, focus on your posture ALL THE TIME...including sleep posture. Throughout the day, stop and check your posture:

-Feet straight and below lungs.

-Squeeze your buttocks.

-Tighten your tummy by taking a deep breath and as you exhale tighten your abdomen and try to keep it that way.

-Use torque by pushing the outsides of your feet in the ground. You want to almost feel like you're only walking on the outsides of those feet!

-Chest slightly out and shoulders back. 

-Head facing forward and neck in neutral position {over spine}. 

Now for the sleep posture...

MovNat:
A couple years ago, my husband found something new to try for primal exercises:) This will be great for the parents out there with kids because the kids will love it! It's called MovNat. It looks silly {which is why the kids will love it}, there is pretty much no equipment required, and it is quick {which I'm sure YOU will love!}
Click here for a MovNat workout!

Meal/Snack Ideas:

Breakfast- sweet potato breakfast skillet with bacon

{pic and recipe from allergyfreealaska.com}

Try this recipe HERE!

Lunch- roasted cauliflower soup

{pic and recipe from elanaspantry.com}

Find this recipe HERE :) 

Dinner- sausage and cabbage

This is my easy, go-to meal when I don't want to spend a lot of time in the kitchen AND I love it!

Ingredients:

• 1 head of cabbage, cut thinly
• 1/2 onion, sliced into rings
• 1-2 packages of sausage, sliced ~1/2in thick pieces
• 3 Tbs water or stock
• salt/pepper
• butter/fat

Grease 9x11 baking dish with butter, fat or coconut oil. Put the cabbage and onions in the dish and mix with salt/pepper. Pour 3 Tbs of water or stock on top. Put a few dabs of butter or fat on top of cabbage. Add sausage on top. Cover with tin foil and put in oven at 350 degrees for 45min. Take tin foil off last 10-15min to brown some. Add more salt/pepper to taste and enjoy!

Dessert- twice baked sweet potatoes

 Twice Baked Sweet Potatoes with Pecans recipe here.  
*Be sure to omit the coconut sugar.* 
It tastes just as good without it!

Take some notes!

-how did you increase your daily movement?

-movnat experience?

-posture successes/weaknesses/what to work on?

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

Day 3: January 13th, 2016

Day 3 Agenda:

1. Try new primal approved meals this week. Try some of my recipes or look up paleo recipes online. Send me a picture of your dish with the recipe and I'll share with the group! You can also tag me on instagram (@beprimal) and use #beprimal when you post your meals! Also, on Day 7, we will plan to make our favorite new primal recipe for family and/or friends to share! 

2. Focus on making and preparing all your primal meals from home. This will take planning and preparation, but it will help you avoid the temptation of running to a local burger chain restaurant;) And if you are still feeling hungry eat more primal approved foods/dishes! Eventually, your body will become use to storing and using fat for energy, so you will be able to last longer between meals. You will be SHOCKED!

3. GO OUTSIDE! Grab some sunshine and soak in Vitamin D. If there happens to be no sun on Day 3, check the forecast and plan a future sunny day to be outside. To be primal is to get an adequate amount of sunlight! Studies show that lack of the "sunshine vitamin" {Vitamin D} can actually cause cancer! But, avoid getting sunburnt because that can also cause cancer.

{my little sister and I at Coronado Beach last year}

Meal/Snack Ideas:

Breakfast- Zucchini Egg Bake with Sausage {for the recipe click HERE}

Lunch- Tomato Basil Soup

Ingredients:

• 1 large can diced tomatoes
• 1 cup coconut milk
• 1 stick of butter (raw/unpasteurized i.e. kerry gold)
• 15 fresh basil leaves (I used sage once and it was also great!)
• salt
• pepper

In a large pot put in the diced tomatoes (juice and all) and place it on the stove over medium heat. Once it starts to bubble a little, turn it down to low/medium heat and let it simmer for 30 minutes stirring occasionally. Take off heat, add basil/sage and puree or use stick blender to blend until mostly blended (I like some clumps of tomato). Put back over heat low heat and stir in the heavy cream. Then add butter and stir until all melted without boiling the soup.

Serve!

Dinner- Eye of Round Roast with Mustard Vinaigrette

Ingredients:

• 2 lb. eye of round roast 
• a few dashes of salt/pepper/thyme
• 1 clove of garlic minced
• 1 Tbs olive oil

Set oven to 500 degrees. Cut the strings off eye of round. Depending on how large your roast is, season with the salt and pepper (I had a 2 lb. roast and sprinkled a tsp or so of sea salt, a few dashes of pepper and a few dashes of dried thyme.) Mince garlic and then mash into olive oil well until almost dissolved. Rub over meat and ensure seasonings are spread throughout. Place on a baking sheet covered with tin foil and place into oven to cook for 6min per pound, so my I cooked my 2 lb. roast for 12 minutes.) Then, turn off the oven and let the roast sit for two hours. DO NOT OPEN OVEN DOOR. When done, take out and slice thinly and drizzle with vinaigrette. Add a side salad or veggies and enjoy!

Vinaigrette Ingredients:

• 
  
  1 1/2 Tbs dijon mustard (check for clean ingredients)
  


• 1 Tbs white wine vinegar


• 2 Tbs extra virgin olive oil


• dash of sea salt

Mix all together and drizzle on meat:)

Dessert- are you still having a hard time with that sweet tooth? Try coconut milk ice-cream. Literally, just coconut milk and coconut pieces. Check your labels or make your own!

Take some notes!

-how have you increased your daily movement?

-new primal meal recipe(s) tried?

-relaxation techniques tried?

-energy level {POOR, AVERAGE, GREAT}?

-satisfaction level with meals?

-hunger level between meals?

-struggles?

-benefits?

Day 2: January 12th, 2016

This summary is not available. Please click here to view the post.

Day 1: January 11th, 2016

Welcome to the first day of the Primal 21 Day Challenge!

Day 1 Agenda:

1. Make your week easier by planning out meals and packing lunches/snacks ahead of time.

2. Determine various ways to increase your daily movement and perform them at least 3 different times during the day {see ideas below...}

3. Identify your favorite relaxing techniques that don't involve technology {i.e. reading a book, taking a walk, stretching} and start doing these techniques before bed to ensure restful sleep.

Breakfast- egg frittata with a side of bacon {if I eat bacon, I will usually buy the Applegate brand in bulk from Costco-it's clean, cheaper at wholesale clubs and I can freeze it until ready to use!}

Ingredients:

• 4 eggs
• a handful of spinach
• about 4 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 or cast iron pan, warm up oil/butter {I LOVE kerry gold 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 brown {use spatula to check}. 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 veggies!

Lunch- skillet roasted cauliflower {modified from the Nov. 2015 bon appetite magazine}

Ingredients:

• 2 Tbsp olive oil {instead of vegetable oil}
• 1 large head cauliflower cut into florets with some stalk attached
• 1 garlic clove, finely grated 
• 2 Tbsp kerry gold butter {instead of regular/processed butter}
• 2 Tbsp pickled red peppers {not pictured}
• 1 Tbsp whole grain mustard {added ingredient-not from recipe}
• 1/4 c toasted slivered almonds {added ingredient} 

Toast slivered almonds in large skillet over med-high heat, tossing often, until golden {a couple of minutes}. Transfer to small bowl and add 1 Tbsp olive oil to mix. Heat remaining 1 Tbsp olive oil in same skillet to cook cauliflower, tossing occasionally, until browned, but not cooked through about 10-12 min. Season with salt and pepper. Add 3/4 c water. Cook until cauliflower is crip/tender and water has evaporated about another 10min. Add garlic, butter, and pickled peppers to cauliflower and cook, tossing until butter is melted and garlic and pickled peppers are fragrant, about 2 min. Remove from heat and mix in toasted almonds/olive oil. Season with salt and pepper.

Dinner- sweet potato sloppy joe's

{pic and recipe from paleonewbie.com}

Find this recipe HERE.

Increase 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, take some notes!

• where did you shop for primal approved foods?
• how did you increase 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?

So, what does it mean to BE primal?

This is BEing primal...

1) PURGING 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 what to avoid before the challenge starts on 1/11/16.  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
• Dark Chocolate

Again, 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

{This was our christmas present in 2015! Rubber weights for our barbell. I am slowly gaining my crossfire muscles back;)}

    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 paddle boarding during a summer here in North Carolina. Aren't iPhone pictures the BEST?!}

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. 

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 ;) 

Quick Checklist for those of you doing my challenge:

• Send me your email to let me know you are game! I will use this email to keep in contact with you to let you know when each daily agenda is posted up on the blog. Feel free to email me anytime for comments or questions:)
• Take a before picture of yourself including problem areas (my first challenge I took a picture of my skin because I was breaking out badly.)
• Purge your kitchen of non-primal approved foods! Go to my last post to see exactly what to throw out.
• Go shopping for primal approved foods! Again, the link for the primal shopping list is HERE.

Stop Everything!

First off, if you still don't know what this lifestyle is about STOP everything you are doing right now and listen to this podcast! No, let's make this a mandatory...if you want to do this challenge, you MUST watch this first;)
But, in all seriousness, it will change your life.
This is what convinced me to try this lifestyle. I hope it convinces you, too!

Also, if you didn't catch my link from the last blog post of my Q&A about the challenge go HERE.
And, if you are still being lazy, here is my conclusion: "Our challenge starts on November 2nd January 11th and we will focus on 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 :)

Now that you are ready to start this challenge, let's talk about the TO DO LIST that should be completed before Monday, January 11th:

1) Email me! If you are planning on participating in this challenge, please email me at beprimalblog@gmail.com before Sunday, Nov 1st, so that I can enter you into the challenge and in for the prize! Just a short email letting me know that you're in:) Also, take this time to ask any questions you may still have. Everyone will be kept confidential!

2) Purge your kitchen! (see below) Get rid of all processed foods, sugars, wheat/grains 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.

"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 transformation story by clicking HERE.

Now are you ready to throw out all that junk and see YOUR benefits? Here is a detailed list of what to throw out, give away or binge eat BEFORE Monday, January 11th:

• 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'.

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 TOTALLY did :)

This last picture was from a few months after the challenge. 

What a complete difference!

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, but go HERE for a pdf of all primal approved foods.

Inspired

The year 2015 was a tough year for me.

But, as I review it closer, it was also a wonderful year.

About a year ago I wrote a post on here about doing what makes you happy and, at that time, I was pretty unhappy.

{You can find that post HERE}

But, I went into 2015 with a determination to change that.

And I did.

First, I switched jobs.

Then, I was able to be home more.

Consequently, I was able to spend more time helping people change their lives through this blog.

Here are just a few pictures of the physical proof:

Seeing these results and helping people make positive changes made me HAPPY.

I mean truly, deeply HAPPY...

And everyone that I heard from who committed to my 21-day challenge DID see life changing benefits and were in return HAPPY.

As 2015 continued, I met incredible people who inspired me to continue doing what I am doing.

I'm not going to lie, working a full-time job and doing these challenges on the side is a lot of work. But, seeing these above results, the joy in my participants and the happiness that I feel makes it SO worth it.

Please join my next challenge Monday, January 11th.

I promise that if you adhere to this 21 day challenge you will change your life into a healthier one and a happier one!

If you would like to join or are thinking of joining, please email me at beprimalblog@gmail.com.

If you would like to learn more about my 21 day challenges, please read HERE.