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Day #16 ~ Start Tracking "when you eat"

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














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