Day 15: April 25th, 2016

Are you ready for the LAST week of this challenge?!

Below I shared recipes from former participants:) I have a few to share from current participants, but I haven't gotten to that yet. If you have a delicious primal/paleo recipe that you'd love to share, please email me!

Day 15 Agenda:

1. Perform a moderate aerobic exercise of your choice, 30-60 minutes long and 50-70% of your maximum heart rate.

Meal/Snack Ideas:

Breakfast- paleo pancakes

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 the 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- cream of broccoli soup

Ingredients:

• 1 cup raw cashews, soaked in water for 2hrs, drained
• 4 cups vegetable broth, divided 
• 6 cups broccoli, steamed
• 1 tsp garlic powder
• salt and pepper to taste

In a blender, pulse cashews a few times with 1/2 cup broth. Add remaining ingredients and blend until smooth by gradually increasing speed of blender. Transfer to a pot, adjust seasonings and simmer on stove until heated through.

Dinner-lemon chicken with asparagus + mushrooms

Ingredients:

• 3-4 large chicken breasts
• 2 Tbsp coconut oil
• 3 garlic cloves, crushed
• 8 medium sized asparagus spears, cut into 1 inch pieces
• 8 oz sliced mushrooms
• 3.4 cup coconut milk
• zest of 1 lemon
• juice of 1 lemon
• salt to taste

Begin by heating up a large skillet to medium high heat. Once hot, add 1 Tbsp coconut oil. Place chicken in pan, heat about 2 minutes per side, and set aside {chicken will not be cooked through}. Add remaining coconut oil if needed. Toss in crushed garlic, asparagus, and mushrooms. Salute until asparagus is crispy, and mushroom are soft and fragrant {about 10min}. Return the chicken to the pan. Add in coconut milk, lemon juice and lemon zest. With the skillet on medium high heat, cover with lid. Wait until the mixture bubbles, then lower to medium low heat. Cook for an additional 3-5min or until the chicken is cooked through. Salt to taste. Serve!

Take some notes!

-how did you increase your daily movement?

-forage?

-moderate aerobic exercise?

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

Day 14: April 24th, 2016

ONLY ONE WEEK LEFT TO GO!

Day 14 Agenda:

1. REST. No workouts, just a lot of relaxation and spending time with those you love. Plan on taking a family stroll or take a nap on the couch!  Work on your relaxation techniques by putting away digital media 2hrs before bed, dimming lights, etc. You might also want to make a meal list for the upcoming week to get yourself organized and prepared for your last week of the primal challenge:)

Meal/Snack Ideas:

Breakfast- butternut squash frittata

{pic & recipe from healyeatsreal.com}

Skip the cheese if you want to lose weight, otherwise, use hard, aged cheeses. Click HERE for the recipe!

Lunch- shrimp scampi

{pic and recipe from sweetcsdesigns.com}

Head over HERE for the recipe:)

Dinner- grilled salmon with avocado salsa

{pic and recipe from the cookie rookie.com}

Try out the recipe that I found from HERE!

Snacks- olives, grape tomatoes and fermented cheese of your choice mixed with olive oil and basil.

Take some notes!

-how did you increase your daily movement?

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

Day 13: April 23rd, 2016

We are almost into our 3rd and LAST week!

Keep it up, guys! You CAN do it. Here are some motivational pictures to keep you going. The first two being my pictures and the last 3 are some of my all time favorite before/after pics of my participants:

day 1 // day 21 // day 60ish // today and almost 3 years later

day 1 // day 21

 day 1 // day 21

day 1 // day 21

day 1 // day 21

Day 13 Agenda:

1. Write down everything you eat throughout the day. Mark Sisson recommends using a great website called fitday.com to calculate your daily nutrition: protein, carbs, fat, and calories. This will give you a great idea of how much you are intaking in a day and what you will need to eat more/less of. If you are trying to lose weight, its recommended to have a daily carb intake of 50-100 grams/day.
2. Lastly, complete a push-up tabata workout. Remember, this is 8 sets of 20 seconds of work and 10 seconds of rest. Count your total repetitions. If you need to keep your knees on the ground that is fine, but be sure to maintain good posture: flat back, hands to the side of shoulders, and ensure your chest hits the ground first {if you cannot make it that low, then use a pillow beneath your chest.}

Meal/Snack Ideas:

Breakfast- tropical fruit salad

Ingredients: {~15 servings}

• 3 ripe mangos, cubed
• 2 cups pineapple, cubed {I used canned pineapple, but fresh is better}
• 1 pint of blueberries
• 2 cups purple grapes
• 5 kiwis, peeled and sliced width wise then cut in half
• 1/2 cup full fat, unsweetened coconut milk
• zest of 1 lime
• juice of 1/2 lime
• 1-2 Tbsp unsweetened coconut flakes {optional}

Mix altogether and enjoy! And, in my opinion, it tastes even better after it sits in the fridge over night:) By the way, this is my coveted recipe. Everyone enjoys it, so I hope you do, too!

Lunch- egg salad 

{picture from pinterest}

This is another paleo recipe I found on pinterest that I have tried and LOVED! Go HERE for the recipe. 

Dinner- chicken tikka masala 

{picture from pinterest}

Yet another...go HERE! Oh, and substitute the vegetable oil for a more acceptable oil {olive oil, coconut oil, etc.}, as well as, the rice for cauliflower rice.

Take some notes!

-how did you increase your daily movement?

-your fitday.com calculations?

-total push-ups from tabata workout?

-relaxation techniques tried?

-energy level {POOR, AVERAGE, GREAT}?

-satisfaction level with meals?

-hunger level between meals?

-struggles?

-benefits?

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?