DAY 6: Saturday, September 19th

DAY 6 AGENDA:

1. Try a new aerobic exercise! Go cycling, try rock climbing, play tennis, or whatever else it is that 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. This might seem hard, but I have found it actually isn't. Most places serve meats/fish/poultry and vegetables, right? If needed, just ask for olive oil and lemon for that side salad or to hold the non-primal sauce on that steak. Some places I like that have cage-free chicken meat, grass-fed beef, etc is Chipotle and Moe's Southwestern Grill:) I usually get the meat on a salad with guacamole, cilantro, tomatoes, etc.

Meal/Snack Ideas:

Breakfast- sausage quiche with sweet potato crust

Thank you to another participant, Julia (aka mom), for this recipe! She found this recipe from 'Against All Grain' by Danielle Walker and raved about it:) Enjoy!

Ingredients:

• extra-virgin olive oil for greasing pan
• 1 medium sweet potato
• 1/2 pound sugar-free breakfast sausage, casings removed and crumbled
• 1 tsp chopped fresh rosemary
• 10 eggs
• 2 Tbs coconut milk
• 1/2 tsp sea salt
• 1/8 tsp cracked black pepper

Preheat oven to 350 degrees. Spread a very thin layer of olive oil around the bottom and sides of a pie plate. Scrub the sweet potato and dry it with a towel. Using a mandolin or a sharp knife, thinly slice the potato into 1/8 inch thick disks. Arrange the sweet potatoes in a concentric pattern, slightly overlapping them so they completely cover the bottom of the pie plate. Spread the sausage in a thin layer over the potatoes, trying to cover the entire surface. Press the rosemary gently into the sausage. Place the eggs, coconut milk, slat and pepper in a bowl and whisk vigorously. Pour the beaten egg mixture into the dish, gently pressing down any sausage bits that float up. Bake for 25 to 30 minutes, or until the center is set and the eggs have puffed up. 

Lunch- Salmon Coyhaiquino...a recipe sent in by Jacob last year!

Ingredients:

• 2 Cloves garlic

• 6 Tablespoons extra virgin olive oil

• 1 Teaspoon dried basil

• 1 Teaspoon sea salt

• 1 Teaspoon course ground pepper

• 1 juice of 1 lemon

• 1 lb salmon filet

• Oven set to 375 degrees F

• Bake time 35-45 minutes
  
  In a glass bowl mix together all the ingredients minus the salmon, then cover the salmon with the marinade for an hour, longer if possible. Wrap salmon in aluminum foil and pour remaining marinade over the top of the salmon and continue to wrap in aluminum foil. Place fish in a baking dish and place in oven.

Jacob then used this salmon recipe to make lunches for his upcoming school week!

Dinner- Meatloaf topped with Guacamole & Fried Eggs

Ingredients:

• 1 lb of ground beef
  
  {This is what I picked up from my local grocery store. That's right! No need for fancy stores, folks.}
• 1/3 cup coconut milk
• 1 egg
• 1 tsp paprika
• 1 tsp salt
• 1/2 tsp celery seeds 
• 4 cloves garlic minced
• 1/2 white onion minced finely 

Mix all ingredients together with a fork. Line a baking sheet with tin foil, shape meatloaf using a bread pan and then put on baking sheet. Bake on 400 degrees for 40min. or a higher temp for less time to make it a little crispy. Let cool and add my toppings mentioned above or one of your own:)

Guacamole Ingredients:

• 2 avocados
• 1/4 cup of minced purple onion
• 1/4 cup of chopped fresh cilantro
• 1/2 lemon, juiced
• a few dashes of salt

Mix all together!

Snack- Sweet Potato Chips

Do you own a mandolin?! We just bought one about a week ago and it has changed my life:) I can now cut sweet potatoes to the perfect size for a chip! I have been using it on everything now...

Ingredients:

• 2-3 sweet potatoes
• 2 Tbs olive oil
• sea salt

Cut up your sweet potatoes to a chip width {I hope you have a handy device, too;)} and toss in a bowl with olive oil and sea salt. I then use a cookie rack to place on top of a baking sheet to spread the chips out on, so they cook evenly OR you could flip the chips halfway through baking. Then I bake in the oven for 15 min at 350 degrees.

Jot down some notes!
-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

DAY 5: Friday, September 18th

We are almost done with our first week! At the end of week one, my participants usually share these results: increased energy, decrease in cravings, decrease in hunger between meals, decrease in bloating/"my tummy is flat", "mental clarity", no headaches, and no more constipation.

DAY 5 AGENDA:

1. Play! Go play a sport you love, go on a hike with your family, play frisbee, go slack lining, go paddle boarding  or play basketball in a gym. Grab your family/friends and enjoy yourselves together doing what you love:) 
2. Sleep at least 8 hours/night. From here on out, plan ahead so you get enough sleep and take the time to relax 2 hours before bed {I know the mom's are thinking, "YEAH RIGHT!"} To make things more calming, turn off the TV, computer, put away phones and other gadgets. Dim the lights, read books with your kids, etc. Create a more calming environment to help everyone wind down.

Meal/Snack Ideas:

Breakfast- thank you to another participant, Kristina, for sharing this recipe with us! Although she did say she had this for dinner last night, but I thought it looked like a great breakfast, too;)

Loaded Baked Cauliflower 

(4 servings)

Ingredients:

1 large head of cauliflower, broken down into florets
1-1/2 tbsp. organic butter (full fat...kerry gold brand is great)
1/2 cup unsweetened coconut milk (or canned coconut milk)
1/4 cup parmesan cheese, divided

1/4 cup sharp cheddar (remember dairy is only in moderation-find raw/unpasteurized/full fat dairy)
Salt and pepper, to taste
1 tsp. garlic powder
1 tsp. onion powder
6 slices of bacon, cooked crisp and chopped (antibiotic free, no nitrites/nitrates, no sugar, i.e. Applegate brand)
1/2 tbsp. dried parsley

Preheat oven to 375 degrees. Steam chopped cauliflower in the microwave, along with butter and 1/4 cup of water for approximately 8-10 minutes, or until fork-tender.  Let cool for 10 minutes. Combine steamed cauliflower, coconut milk, half of the parmesan cheese, and all spices except for parsley in a Ninja or similar-style blender. Puree until smooth. Pour cauliflower puree into 9" x 9" or similar baking dish that has been coated with cooking spray. Top with remainder of parmesan cheese, cheddar cheese, chopped bacon, and dried parsley. Bake for 25-30 minutes until heated through and slightly browned on top.  

Lunch- Cucumber Salad {to go along with a main dish/protein or fat}

Ingredients:

• 2 large cucumbers sliced
• 3 large tomatoes cubed
• 1/2 purple onion sliced into thin rings 
• 1/4 cup chives chopped finely
• 2 Tbs olive oil
• 3 Tbs red wine vinegar
• 2 Tbs apple cider vinegar
• 1/2 tsp pepper
• 2 tsp salt

Mix all ingredients together and serve as a side! And eat it again tomorrow because it tastes even better ;)

Dinner- Spicy Mexican Sausage Stew

Ingredients:

• 4 large sausage links, sliced into 1/4-1/2 in 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'
• 1 Tbs olive oil
• 1 avocado, sliced
• Salt
• Pepper

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 along with cans of diced tomatoes and tomato sauce. Add salt and pepper as desired. Turn heat down to a simmer. Cover and let cook for about 2 hours. Let cool and serve topped with cilantro and sliced avocados!

Side Dish- baked broccoli

I have been asked about simple, delicious vegetable recipes...below is my easy, tasty go to broccoli recipe!

Ingredients:

• 2 broccoli heads
• 2 Tbs olive oil
• 2 cloves minced garlic (optional)
• sea salt
• pepper

Turn oven on to 350 degrees. Cut broccoli into florets. Mix in a bowl with olive oil, garlic, sea salt and pepper. Spread out on a baking sheet lined with tin foil. Bake for 20min or until broccoli becomes tender and starts to brown.

Snacks- hard boiled eggs with sea salt or deviled eggs using classic dijon mustard...

and homemade mayo...

(Put stick blender at bottom of jar, turn it on and let it sit at the bottom for 20 seconds. It will start to turn in to mayo and then you can bring it up to mix the rest, but don't over mix.)

Document:

-how you increased your daily movement

-what your "PLAY" activity was

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

DAY 4: Thursday, September 17th

Do you need a little motivation? Watch this AMAZING video from various paleo/primal experts:

{Please excuse any language you hear in the two posted videos today!} 

DAY 4 AGENDA: 

1. Listen to your body. I am kind of reiterating what I said yesterday, but as you know, the first few days are tough coming off of that high carb diet. I always find myself to be hungrier 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:

1. Feet straight and below lungs.
2. Squeeze your buttocks.
3. Tighten your tummy- take a deep breath and as you exhale tighten your abdomen and try to keep it that way.
4. 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!
5. Chest slightly out and shoulders back. 
6. Head facing forward and neck in neutral position (over spine). 

MovNat:
Last year, 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!

Here is a clip about MovNat which "is for everyone"! I also love this because it encompasses the primal lifestyle.

Meal/Snack Ideas:

Breakfast- thank you Susannah for sharing your pancake recipe! This recipe also helped satisfy her cravings for sweets...

Ingredients:

• 2 eggs
• 1/2 cup water
• 1 1/2 cups almond flour
• 1/2 tsp salt
• 1 tsp baking powder (don't use store bought due to corn starch and other bad ingredients, but you CAN make your own baking powder by mixing 1 part baking soda and 2 parts cream of tartar and then use quickly! So, for 1 tsp mix 1/4 tsp baking soda with 1/2 tsp of cream of tartar.)
• dark chocolate chips ~70% or higher
• cinnamon

Mix together and, well, you know how to make a pancake;)

Lunch- 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 kielbasa 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!

Dinner- Ginger Garlic Sesame Seed Chicken.

{I need to make this again and take a picture with my nice camera...this photo is awful, but the recipe is DELICIOUS!}

Ingredients:

• 4 chicken thighs, fat trimmed
• 1/4 cup coconut aminos
• 2 Tbs garlic, minced
• 1/2 small onion, thinly sliced
• 1 Tbs sesame seeds
• 1 Tbs coconut oil
• salt to taste
• pepper to taste

Set oven to 350 degrees. Heat large pan over medium heat with coconut oil. Trim extra fat off chicken thighs. Salt and pepper chicken as desired on both sides. Place in hot pan and cook the top of the chicken thigh for 5-7 min. Mix remaining ingredients in small bowl. Flip chicken thighs over and place mixture over top. Place pan with chicken thighs into oven and cook for 30 min. Remove from oven. Scoop mixture from bottom of pan to put over chicken thighs. Let cool for 5 min and serve. 

Dessert- twice baked sweet potatoes...you will die and go to heaven!

 Twice Baked Sweet Potatoes with Pecans - recipe here.

Jot down some notes!

-how you increased 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: Wednesday, September 16th

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:) Also, on Day 7, plan to make your favorite new primal recipe for your 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 used 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 sunny day to enjoy 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 sunburned because that can also cause cancer!

Meal/Snack Ideas:

Breakfast- zucchini egg bake with sausage {for the recipe click HERE}.

         

Lunch- Tomato Basil Soup
(Disclaimer: if you are looking to lose weight, AVOID dairy. For this recipe, you could try coconut milk in place of the heavy cream.)

Ingredients:

• 1 large can diced tomatoes
• 1 cup heavy cream (raw/unpasteurized/etc.)
• 1 stick of butter (raw/unpasteurized, etc...I like 'Kerry Gold Butter')
• 15 fresh basil leaves (sage...I have used sage before and it was 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!

Jot down some notes!

-how 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: Tuesday, September 15th

How is everyone feeling after Day 1? Do not be surprised if you say, "I feel like crap!" Usually, most of that first week people experience headaches or exhaustion. I had this same experience and continue to feel this way if I eat poorly over a weekend or even after a day! I am even getting emails today from participants telling me they feel this way... This is all NORMAL after coming off of the american high carb/sugar diet. Most of my participants in previous challenges have told me it took them about 4 days to get over these side effects and then they started to feel "great" and "energetic"!

So, keep going :) It will get better.

DAY 2 AGENDA:

1. Continue daily movement today and throughout the rest of the challenge: park far away from work in order to walk more; take the stairs instead of the elevator; take a break every 30-60 min. from your desk job; go for a walk.
2. Complete a maximum repetitions workout. At the end of the challenge, you will do this again to see how you have improved.
3. Lastly, take a cognitive ability test HERE to compare with at the end of the challenge. Many people feel groggy and sleepy at the beginning of the challenge and then alert and energetic even after the first week! {The test takes about 45 min.}

Take 5-10 minutes to find your maximum repetitions of:

• Pushups (Keep body in straight line, hands shoulder width apart, hands and toes on floor, touch chest to ground. To modify, keep knees on floor along with toes. Do the best you can.)

• Sit-ups (Put a rolled up towel lengthways or pillow beneath buttocks and back. Put bottom of your feet together to make a diamond with your legs. When you lie back, reach back as far as you can with your hands and then crunch forward reaching as far as you can with your hands to your toes. The woman in the below video doesn't reach back with her hands, but just imagine she continues backwards with her hands stretched out.)

• Pull-Ups or Chair Dips (Grip the pull-up bar with the top of your hands facing you, wide grip, pull your body up until your chip is above the bar. For chair dips, take a chair and sit just in front of it by gripping your hands on the edge of the chair. Your body will be in a sitting position just in front of the chair. Dip down as far as you can and then push yourself back up.)

• Plank Holds (Get into the pushup position, hold this position for as long as you can. Back completely straight.)

• Squats (Stand shoulder width or a little wider if you have long legs. Keep your arms stretched out in front of you and lower yourself down by pushing your buttocks back, keeping your back flat, and keeping your knees behind your toes and going outward rather than inward. Go as low as you can, preferably below parallel.)

Meal/Snack Ideas:

Breakfast- fried eggs seasoned with sea salt/pepper/cayenne pepper or as desired; nitrite/nitrate/antibiotic free cured bacon (When I do buy bacon, I buy the 'Applegate' brand from a wholesale store in bulk and freeze the extra packets); and sautéed veggies or sweet potatoes. (The below picture has purple potatoes, but ignore them;)

Sorry for the poor photo quality, but below is what I had for breakfast this morning...

Scrambled eggs with green bell peppers and tomatoes (these were leftovers that needed to be used!), a frozen berry smoothie with greek yogurt and a coconut water. 

Lunch- baked salmon with butter and sea salt on a bed of arugula and spinach salad. Use lemon juice and olive oil as a dressing!

Dinner- Lamb Shoulder Chop (or other chops)

Oh, how I LOOOVE lamb...sigh...

Ingredients:

• 2 large lamb shoulder chops
• 1 Tbs olive oil
• 1/2 tsp sea salt (I used course, grey sea salt)
• 2 cloves fresh minced garlic 
• 1 tsp dried thyme leaves

Mix all ingredients, besides meat, in a bowl ensuring to mash minced garlic into olive oil well. Rub all over chops. Place into ziplock bag to marinate about an hour in fridge to induce flavor. Cook on medium high heat over stove on a pan rubbed with olive oil.

Add a colorful side salad with your favorite veggies (pictured is sliced green pepper/cucumber/yellow and red tomatoes). I love to drizzle olive oil, lemon juice, and sprinkle salt on my salads as a dressing:) or balsamic vinegar (remember to check the ingredients.)

Snacks: sliced apples dipped in almond butter or hazelnut butter.

Jot down some notes!

-how you increased your daily movement

-relaxation techniques tried

-energy level {POOR, AVERAGE, GREAT}

-satisfaction level with meals

-hunger level between meals

-struggles

-benefits

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