Coach❤️Theah 30 day Primal & Low Carb Challenge
Start tracking "When you Eat"
❤️ We are going to start to learn about time restricted eating
❤️ Eat when "Hunger" naturally occurs, not because it is breakfast, lunch or dinner time
❤️ If you are following a lower carb diet, you will naturally feel less hungry
❤️ Can start to skip a meal?
❤️ Try to start with an 8 hour eating window
Coach❤️Theah Tips: Stop eating before dark
✔Action Plan 📃
✅Check your macro's from the week - how did you do?
📃Go Shopping & Prep for your next week to cook at home
❤Try to keep it simple, all primal foods are allowed, just track to your macros
🆕Today! We are going to start to tracking "when" we eat
📃Go Shopping and Prepare for cooking at home:
❤️Next Week Focus on having 2 menu items for each day you cook at home
Breakfast: easy to cook and not time consuming
❤️Eggs (Pasture Raised Organic)
❤️Egg Whites
❤️Grass-Fed Butter
❤️Organic Dairy: Unsweetened Yogurt, Plain Cottage Cheese, Cream Cheese
❤️Chicken Sausage Patties (I love ❤️ Appelgate)
❤️Bacon ❤️Canadian Bacon ❤️Smoked Salmon
️❤️Tea, Coffee, Heavy cream or non dairy creamer
❤️Tap, spring, and mineral water
Breakfast is one of the easiest meals to pack in some protein and fat with zero carbs. Poached, fried, scrambled, casserole, skillets, quiche, egg-bites
Proteins: 🥩Meats 🍗Poultry, and 🎣Seafood
❤️ Beef (steaks, ground, roasts) ❤️ Salmon
❤️ Pork (chops, loins, ribs) ❤️ Shellfish (Clams, Oysters, Scallops, Crab)
❤️ Bacon (uncured/no sugar added) ❤️ Fish (Wild Caught)
❤️ Turkey ❤️ Tuna Fish (light)
❤️ Chicken (breast, thighs, wings)
buy plenty of protein - have 1-2 items per day cooking at home
Meal Prep idea: cook 1-2 packages of bacon to have on hand for the week. It can be eaten at breakfast, tossed on a salad or sandwich for lunch or added to chicken breast at dinner
Fats: to have for cooking & flavor
❤️ Avocado Oil ❤️ Olive Oil
❤️ Grass-fed organic butter / Ghee ❤️ Ghee
❤️ Animal Fats ❤️ Coconut Oil
Fats: are a lever, add them in the morning if sluggish, Heavy Cream, MTC oil to your coffee or some grass-fed butter
Carbohydrates: all primal approved fruits & veggies are okay, if they fit your macros.
These are the low carb non starchy veggie options
❤️ Asparagus ❤️ Bell peppers ❤️ Bok choy
❤️ Broccoli, broccolini ❤️ Brussel sprouts ❤️Carrots
❤️ Cabbage, sauerkraut, kimchi
❤️ Cauliflower ❤️Cauliflower Rice ❤️Radishes
❤️ Celery ❤️ Cabbage, sauerkraut, kimchi
❤️ Cucumbers ❤️Pickles
❤️ Eggplant ❤️ Yellow squash ❤️ Zucchini
❤️ Green beans ❤️ Jicama ❤️ Onion
❤️ Leafy greens (arugula, kale, spinach) ❤️ Lettuce
❤️ Mushrooms ❤️Garlic ❤️ Pumpkin
❤️️ Spaghetti squash ❤️ Tomatoes
Enter your carbohydrates in your food tracker ahead of time to try to stick to your macro limits, if you eat more starchy veggies
Fruits: limit your fruits to these for weight loss:
❤️️ Avocado ❤️️ Olives
❤️️ Blackberry ~ Blueberry ~Boysenberry ~Cranberries ~Gooseberries ~Raspberries
Electrolytes are important, especially if consuming alcohol
❤️Set yourself up for success and plan to have electrolytes on hand
❤️4-5 grams sodium (about 2 teaspoons of quality salt)
Redmond Real Salt ~ LoSalt ~ Light Salt
❤️300-500 mg magnesium (I recommend Magnesium Glycinate) at bed
❤️1-3.5 grams of potassium (I take 2x per day - morning and evening)
Coach❤️Theah Tips: Try skipping a meal this weekend
Today's Activity:
✅Track "What" and "When" you are eating
✅Get some Sunshine ✅Log 10K steps
✅Go to bed on time ✅3 Micro workouts
✅Post a #HappyDay - something you love ❤️
Today's Workout: Walking / Micro Workout
❤️ 10K steps today
❤️ Strength Training or 3 Micro Workouts
