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  • My 21-Day Challenge Journal

    I'm putting up my experiences in the 21-Day Challenge/Body Transformation here.

    Here's a little bit about myself. Im a 37yo coffee & tea-drinking wife from NY, NY getting to know my new friend Grok on my first day in the 21-day challenge.

    I was attracted to Primal Blueprint first as an exercise program, then, as I read further, I decided to challenge myself fully with the diet, as well. Although having to give up rice and other grains as well as pasta, cakes and bread is tough, choosing to go primal was not a difficult choice for this omnivore because of its inherent simplicity. Hubby & I had a miscarriage a year ago and are trying to conceive naturally without medical intervention. I am also hoping to prevent inheriting Type2 Diabetes.

    My favorite exercises are Walking for hours :sly: 30-minutes :what: on the elliptical machine and :screwy: 1-hr cycling class
    Last edited by celestylez; 09-16-2013, 01:01 PM.

  • #2
    DAY 1 JOURNAL Success score (1-10): 5

    Breakfast : Green with Raw Meal Protein Smoothie
    Snack: 1/4 cup Raw Cashew Nuts
    Lunch: Assorted Seafood in Butter Sauce with a side of dried taro and sweet potato chips.
    Snack: 1 apple
    Dinner: Green Smoothie made from Water, Kale, Lettuce & TJs Organic Power Greens, TJs Raw Mixed nuts, Organic Traditions Sprouted Chia Powder, few pieces of pineapple and a tiny bit of Almond Milk.

    Workout:
    1. 30 minute walk on Treadmill with 20-second sprints every 10 minutes with average sustained heartrate at 130 bpm
    2. 1 hour cycling class: sustained fatburning zone heart rate at 150 bpm

    Mood: Powerful with blissfully exhausted core muscles.
    Day 1 complete.

    KITCHEN/PANTRY PURGE
    Hardest part: Giving up rice & sweets
    Best part: getting rid of the bad stuff feels liberating.
    Comments:

    RESTOCK PREPARATION
    Primal shopping resources: neighborhood butcher for clean meats & poultry,Trader Joes for clean fruits & veggies, Stopnshop for other organic clean staples, BJs wholesale club for wild caught frozen fish and seafood.
    Comments: not a lot of stores in my neighborhood that carry affordable organic produce and 100% natural grassfed/ humanely raised meats, poultry and eggs, nor wild caught fresh fish. CSA is too far.

    INCREASE DAILY MOVEMENT
    Ways you can increase daily movement over the long-term:
    1 walk more
    2 walk more often
    3 take stairs instead of elevator
    4 walk to gym
    5 walk home from gym

    Describe today’s movement endeavors (morning, mid-day, evening stroll, etc.):
    1: morning stroll
    Comment: my movements are limited due to sore core muscles.

    Primal Essentials
    Items acquired today: Nuts and Seeds, Nut Milk
    Comments:

    SUMMARY COMMENTS
    Daily energy levels 1-10: 5
    Hunger level between meals 1-10: 5
    Satisfaction level with meals 1-10: 8
    Struggles today with Primal efforts: 5
    Benefits noticed from Primal efforts: 5
    Daily highlight(s): full cardio day & slept before 11:00 pm
    Daily needs-to-improve: increase daily movement, sleep habits
    Last edited by celestylez; 09-17-2013, 11:06 AM.

    Comment


    • #3
      DAY 2 JOURNAL Success score (1-10): 6

      Breakfast: Green Smoothie made of TJs organic Power greens, Granny Smith Apple, Green D'Anjou Pear, Organic Traditions Sprouted Chia Seed Powder, Organic Maca Powder.
      Snack: Handful of Cashews
      Lunch: grilled chicken thigh with a side of sautéed diced carrots and potato😬
      Pm Snack: dried tropical fruits
      Dinner: Roasted Chicken Wing with Mesclun Salad with Grape tomatoes

      Workout:
      1. 30 minutes Elliptical Machine at 75% HR
      2. Easy 20 Minute treadmill at 55% HR

      Mood: jovial
      Day 2: Complete


      PRIMAL SHOPPING SPREE
      Stores visited: BJs wholesale club, Neighborhood Butcher Shop
      Hardest part: finding affordable wild-caught fish
      Best part: discovering my neighborhood butcher sells clean organically raised and humanely slaughtered beef and chicken.
      Comments: fulfilled

      MODERATE DURATION AEROBIC WORKOUT
      Location: Gym
      Activity: Cardio on Elliptical Machine
      Duration: 30 minutes
      Comments:

      CALM, RELAXING EVENING
      Suggestions you followed: turning in earlier
      Hardest part: unplugging and going tech-free before bed.
      Best part: getting to bed early
      Comments:

      SUMMARY COMMENTS
      Daily energy levels 1-10: 8
      Hunger level between meals 1-10: 0
      Satisfaction level with meals 1-10: 10
      Struggles today with Primal efforts: walking out in the sun upon waking and during the day
      Benefits noticed from Primal efforts: no more sluggishness, more energy
      Daily highlight(s): finding local sources for diet.
      Daily needs-to-improve: finding more ways to increase activity.
      Last edited by celestylez; 09-17-2013, 07:33 PM.

      Comment


      • #4
        DAY 3 JOURNAL Success score (1-10): 6
        Breakfast: Mesclun Greens & Grape Tomato Salad, Spinach Omelette and Longaniza
        Snack: apple
        Lunch: Green Protein Smoothie
        Pm Snack: banana with mixed raw nuts
        Dinner: Indian Style Lamb Curry with potatoes

        Activity
        1. Sunrise walk
        2. Morning Walk to and from Gym.
        3. Elliptical 30minutes at 65% Max HR
        4. Complete PME

        Mood: pensive

        DAY 3: Partial

        Primal Celebration Dinner Planning
        Menu choice: Guests invited: Mom & Dad
        Comments:

        Boycott Industrialized Food
        Steps taken against industrialization of food: avoiding mainstream grocery store. Creating relationships with food sources, i.e. butcher, fish monger... Buying fresh, clean ingredients from known sources. cooking my own food. No more packaged food.
        Hardest Part: finding affordable sources of fresh, clean food locally.
        Best part: knowing that my food is safe, for the most part.
        Comments:

        Full-Length PME Workout
        Sucess Score: 5 Location:: gym Duration: 20 minutes
        Reps completed:
        Pushups set 1: 10 set 2: 10 - also used Chest Press machine 40lbs/12 reps
        Squats set 1: 25 set 2: 25
        Pullups set. 1: 0 set 2: 0. -in lieu of this exercise, used lat pull down machine 2 sets 40lbs/12 reps
        Plank (time) set 1: 2 minutes set 2: 2 minutes
        Comments: need to strengthen upper body and core without building bulk.

        Play
        Spontaneous play session: none Location: _________ Duration:______
        Hardest Part: finding the opportunity for play
        Best part: none
        Comments: I forgot how to play other than video games.
        Steps taken toward grand play outing:
        Hardest part: getting people together for a grand play outing.
        Best part: getting creative in figuring out what is enjoyable for most.
        Comments: none

        Summary Comments
        Daily energy levels 1-10: 8
        Hunger level between meals 1-10: 0
        Satisfaction level with meals 1-10: 8
        Struggles today with Primal efforts: getting to play
        Benefits noticed from Primal efforts: AM walk was energizing.
        Daily highlight(s): loving the little boost if energy and the automatic waking up without alarm after an 8-hour uninterrupted sleep.
        Daily needs-to-improve: learn to play.
        Last edited by celestylez; 09-19-2013, 05:09 AM.

        Comment


        • #5
          DAY 4 JOURNAL Success score (1-10): 7
          Breakfast: Protein smoothie
          Lunch: large salad with Italian sausage
          Dinner: small mixed greens salad a chicken wing, one Apple

          Morning Activity:
          1. 1.5 mile 30 minute walk to gym with lots up uphill climbs
          2. 30 minute cardio on elliptical
          3. 15 minute cool down on treadmill
          4. 15 minute Leg machine exercises: 2 sets each: squat machine 140#s/12r, leg raises machine 90#15r, leg extension machine 60#12r
          5. Post gym 1.5 walk 20 minutes mostly downhill.

          Evening Activity
          1: 15 minute elliptical
          2. 15 minute cardio.

          Mood: energetic
          DAY 4: Complete. Sorry for delayed post... Was busy.

          Honor Hunger
          What times did you eat?: 11am 3pm 8pm
          Hardest part: none
          Best part: I wasn't hungry.
          Comments: none.

          Aerobic Adventure
          Location: see today's activities above Activity: see above Duration: see above
          Comments: so much more energy. Sweat not that salty or sour. Didn't sting my eyes
          Standup Work Station
          Modifications made:
          Total time standing up:
          Longest single stretch:
          Hardest part:
          Best Part:
          Comments:

          Summary Comments
          Daily energy levels 1-10: 10
          Hunger level between meals 1-10: 0
          Satisfaction level with meals 1-10: 10
          Struggles today with Primal efforts: the table side meal time rice temptation
          Benefits noticed from Primal efforts: less hunger pangs. No cravings between meals.
          Daily highlight(s): less hunger and crazy energy!
          Daily needs-to-improve: logging on daily logs
          Last edited by celestylez; 09-21-2013, 05:14 AM.

          Comment


          • #6
            DAY 5 JOURNAL Success score (1-10): 7
            Breakfast:
            Snack: an apple
            Lunch: protein shake
            Pm Snack: raw bell pepper
            Dinner: a bowl of kimchi with mixed cheddar and raw carrots

            Workout:
            1. Am 15 minute walk
            2. 30 minute elliptical cardio
            3. Abbreviated PEM workout at home.

            Mood: powerful
            DAY 5: Status
            Modern Foraging:
            Location: backyard garden Meal: pm snack raw bell pepper
            Hardest part: finding a place to forage other than your backyard garden.
            Best part: fresh accessible food
            Comments:

            Abbreviated PEM Workout
            Location: gym Duration: 15 minutes
            Reps completed:
            Pushups: 20
            Squats: 50
            Pullups: .5 😁
            Plank (time): 2 minutes
            Comments:

            Active Couch Potato Rebellion
            Activity: am walk Duration: 15 minutes
            Activity: elliptical cardio machine Duration: 30 minutes
            Activity: abbreviated PEM workout. Duration: 15 minutes

            Longest sedentary period without break today: 1 hour reading PB
            Hardest part: staying in one place a long time
            Best part: having too much energy
            Comments:
            Summary Comments
            Daily energy levels 1-10: 10
            Hunger level between meals 1-10: 0
            Satisfaction level with meals 1-10: 10
            Struggles today with Primal efforts: increasing activity to match energy and finding time to log everything down.
            Benefits noticed from Primal efforts: so much energy!
            Daily Highlights: energetic day
            Daily needs-to-improve: logging into journal.
            Last edited by celestylez; 09-21-2013, 05:33 AM.

            Comment


            • #7
              DAY 6 JOURNAL Success score (1-10): 7
              Breakfast: none
              Snack: 1 banana
              Lunch: medium green salad with 1 sausage
              Pm Snack: handful of dried goji berries and raw sunflower seeds.
              Dinner: see celebration dinner. 1 chicken thigh and a bowl of spaghetti.

              Workout:
              1. 1:05 hours elliptical at avg sustained HR 140 bpm.
              2. Full-Length PME Workout
              Sucess Score: 5 Location:: gym Duration: 20 minutes
              Reps completed:
              Pushups set 1: 10 set 2: 10
              Squats set 1: 25 set 2: 25
              Pullups set. 1: 0 set 2: 0. -in lieu of this exercise, lat pull down=2 x 40lbs/12 reps. Overhead press 2 x 50/12 reps
              Plank (time) set 1: 2 minutes set 2: 2 minutes


              Mood: elated

              DAY 6: Complete


              Primal Celebration Dinner
              Guests: mom, dad, 2 cousins, 2 nieces, husband, cousin in law.
              Menu: chicken with gravy, spaghetti with meat sauce, mashed potato
              Hardest part: eating the spaghetti
              Best part: seeing my younger cousin and her family for the first time in years.
              Comment: cheated a little today.

              Extended Duration Aerobic Workout
              Location: Gym
              Activity: elliptical machine at average heart rate of 140 bpm Duration: 1 hour 5 minutes
              Comments:

              Listening Challenge
              Activity: catching up with cousin about life. Duration: 1 hr
              Activity: listening to cousins husband talk about niece. Duration: 20 minutes
              Activity: listening to husband talk about a family issue. Duration: 10 minutes

              Longest sedentary period without break today: 1hr 20 minutes
              Hardest part: sitting still
              Best part: energized
              Did increased awareness improve your listening skills?: a little
              Were you able to support and encourage others to communicate freely? I think so
              Comments:

              Summary Comments
              Daily energy levels 1-10: 10
              Hunger level between meals 1-10: 0
              Satisfaction level with meals 1-10: 8
              Struggles today with Primal efforts: keeping in line with diet during a family get together
              Benefits noticed from Primal efforts: less hunger, less cravings, more energy.
              Daily highlight(s): my cousin noticed some change in weight
              Daily needs-to-improve: adhering to diet.
              Last edited by celestylez; 09-21-2013, 04:52 PM.

              Comment


              • #8
                DAY 7 JOURNAL Success score (1-10):

                Breakfast: 1 whole cured/dried fried fish, 1 serving crust-less kale-spinach-broccoli 3-cheese quiche(inspired by broccoli quiche in Primal BluePrint Quick and Easy Recipes Cookbook) a side of homemade cucumber pickles. 1 large cup of coffee with non-dairy creamer and honey.
                Snack: 1/2 a banana
                Lunch: Homemade Pickled Cucumber with 4 pieces of boiled unseasoned shrimp and 1.5 hard boiled egg
                Pm Snack: 1/3 chocolate bar with nuts
                Dinner:

                Activity:
                1. 15-minute upper body: overhead press 2x40#/15r chest press 2x50#/12r; lat pulldown 2x55#/12r
                2. Fun day activity: 45-minute Zumba class with mom.
                3. Leisurely 1.5 mile walk home

                Mood: happy
                DAY 7: Complete

                INTUITIVE MEALS
                Hardest part: I cringe when I see a bowlful of rice. Plus breaking down and having a chocolate bar with almonds as a pm snack.
                Best part: since I got up at sunrise, I had enough time to make a nice healthy, veggie and protein packed quiche.
                Comments:

                GRAND PLAY OUTING
                Location: Gym
                Activity: Zumba Class with Mom Duration: 45-minutes
                Comments: zumba looked easier than it actually was.

                SUMMARY COMMENTS
                Daily energy levels 1-10: 10
                Hunger level between meals 1-10: 0
                Satisfaction level with meals 1-10: 8
                Struggles today with Primal efforts: learning to rest and relax
                Benefits noticed from Primal efforts: low cravings, minimized hunger, high energy plus waking up at sunrise without alarm.
                Daily highlight(s): woke up at sunrise without alarm
                Daily needs-to-improve: walking upon rising.


                WEEK 1 REFLECTIONS
                Week 1 success score: 7
                Diet success score: 7
                Comments on diet challenges: hard to give up the grain based carbs.
                Exercise success score: 8
                Comments on exercise challenges: the main challenge is pulling back on exercise intensity.
                Lifestyle success score: 5
                Comments on lifestyle challenges: wasn't able to morning walk on Friday and Saturday and I found my body actually began craving the AM sun walks.
                Weekly highlight(s): increasing energy, reduced hunger and cravings as the week progressed.
                Weekly needs-to-improve: learn to make time for play, learn to pull back on exercise, avoid chronic exercise.
                What specific steps can you take to address your needs-to-improve list? Play, and avoid chronic exercise.
                Overall comments on week 1: shocked to feel more and more energy each day while feeling less hungry. Didn't make sense to me but happy to be feeling it. Concerned that I may over exercise and fall into chronic exercise. Finding myself falling in love with easy long walks. Also becoming more aware and conscious of what I put into my body, focusing on foods that help improve and heal me.
                Last edited by celestylez; 09-22-2013, 06:23 PM.

                Comment


                • #9
                  DAY 8 JOURNAL Success score (1-10): 7
                  Breakfast: natto with a cucumber sliced. Green protein smoothie.
                  Snack: banana and a handful of raw sunflower seeds
                  Lunch: broccoli and cheese with spicy Italian sausage
                  Pm Snack: raw sunflower seeds and dates
                  Dinner: 3-cheese cauliflower and a protein smoothie.

                  Workout:
                  1. 15-minute treadmill with20 second sprints every 3 minutes.
                  2. 1-her cycling class

                  Mood: a little tired and sluggish
                  DAY 8: Complete

                  No Labels Challenge
                  Hardest part: had prepacked natto for breakfast because it's unavailable otherwise. Gonna have to make a homemade version.
                  Best part: I stayed away from rice!
                  Comments: I realized how much of our food comes prepackaged.

                  Sprint Workout
                  Success score: 8
                  Location: gym
                  Activity: treadmill warmup with 20-second sprints followed by cycling class Total Duration: 1 hr 15 minutes
                  Reps: 4 20-second sprints during treadmill exercise Duration or distance: 1mile Rest Interval: every 3.75 minutes on treadmill, 60-seconds every 15 minutes during cycling class
                  Comments: I kept my heart rate at an average of 150 bpm

                  Tiptoe Into The Barefoot World
                  Total time spent barefoot or in minimalist footwear: use flip flops at home all the time and go barefoot 90% of the day. Only wear sneakers to gym and minimalist chuck Taylor style crocks to walk.
                  Longest single stretch going barefoot or in minimalist footwear (count standing or moving only, not sitting): 2
                  Hardest part: getting over the yuck factor of going barefoot. Happy when in flipflops. My lower body joints from knees to feet were making weird cracking sounds.
                  Best part: I hate how my feet feel suffocated in shoes and socks. I love going with flipflops. So freeing.
                  Comments: I prefer being barefoot or in flipflops.

                  Summary Comments
                  Daily energy levels 1-10: 7
                  Hunger level between meals 1-10: 0
                  Satisfaction level with meals 1-10: 10
                  Struggles today with Primal efforts: missed my morning sun walk. I realized much food is manufactured/packaged.
                  Benefits noticed from Primal efforts: I'm becoming more in tuned with my body.
                  Daily highlight(s): woke up before first light to birds singing! Tasted organic butter from grass-fed cows-Wow! And cycling class!
                  Daily needs-to-improve: find better sources of food.
                  Last edited by celestylez; 09-23-2013, 08:00 PM.

                  Comment


                  • #10
                    DAY 9 JOURNAL Success score (1-10): 7
                    Breakfast: cheesy cauliflowers and green protein smoothie
                    Snack: protein smoothie
                    Lunch: bacon with more cheesy cauliflower
                    Pm Snack: post workout banana oatmeal and honey protein shake
                    Dinner: subway philly cheese steak salad

                    Workout:
                    1. Elliptical 40 minutes avg 140 bpm
                    2. Leg day: Squats 3x115#/12, calf raises 2x115#/12 leg extension machine 2x110#/12; variable leg distance leg press 3x110#/12

                    Mood: a little irritable
                    DAY 9: Complete

                    Track Macronutrient Intake
                    Daily protein grams: 92
                    Daily carb grams: 100
                    Daily fat grams: 38
                    Total calories: 1151
                    Areas to improve: reduce caloric intake to maximize weightloss
                    Worst part of results: total carb intake!!! And yet I'm not eating grain or grain products!
                    Best part: eating quality protein
                    Comments: even raw organic oats in my post workout smoothie make me bloat!

                    Increase Daily Movement, Part 2
                    Ways you increased movement today:
                    1: am walk to and from the gym
                    2: detour walk to butcher for some natural meat and got some bison. Score!
                    3: walked around the park running trail for extra activity
                    4. Walked around shopping center helping family look for a rice cooker.
                    Hardest part: finding ways to keep active.
                    Best part: I'm active and no longer sedentary!
                    Comments:

                    Summary Comments
                    Daily energy levels 1-10: 7
                    Hunger level between meals 1-10: 0
                    Satisfaction level with meals 1-10: 10
                    Struggles today with Primal efforts: didn't get to do my pm workout
                    Benefits noticed from Primal efforts: clothes are looser
                    Daily highlight(s): finally cut the tags off a medium sweater that I couldn't wear for two years that now fits loose and having to keep pulling up my loosening jeggings.
                    Daily needs-to-improve: keeping up with walks despite what life brings.
                    Last edited by celestylez; 09-24-2013, 08:14 PM.

                    Comment


                    • #11
                      Just dropping by to offer encouragement on the 21-day challenge (I'm doing it too). You're right about noticing how much food is pre-packaged and manufactured - I can't believe how much space in supermarkets is devoted to that stuff, I had never really noticed it before.

                      Comment


                      • #12
                        Originally posted by Warrahooyargh View Post
                        Just dropping by to offer encouragement on the 21-day challenge (I'm doing it too). You're right about noticing how much food is pre-packaged and manufactured - I can't believe how much space in supermarkets is devoted to that stuff, I had never really noticed it before.
                        It's getting getting more challenging for me since I'm the only one in my grain and SAD eating household doing the challenge. How are you doing on the challenge?

                        Comment


                        • #13
                          DAY 10 JOURNAL Success score (1-10): 7
                          Breakfast: Green smoothie
                          Snack: banana with 2 dates
                          Lunch: broccoli with 1 egg, 2 pieces of bacon, small serving of curry beef with carrots and potato, large coffee with almond milk and honey
                          Pm Snack:
                          Dinner: steamed Provençal salmon with lemon-butter sauce and side of asparagus

                          Workout:
                          1. AM 1-hr cycling class
                          2. Walk 30-min to and 30-min from gym

                          Mood: elated and focused
                          DAY 10: Complete

                          Eating Environment
                          Comments on setting: cluttered table
                          Comments on distractions: TV
                          Comments on pace: slow
                          Hardest part: setting a nice table
                          Best part:
                          Comments:

                          Primal WOW Success score: 7
                          Location: gym
                          Duration: 20 minutes total with extra running up and down stairs between cardio machines and calisthenics area
                          Running distances (40 or 80m): 80m
                          Pushups: 20 Squats: 50 Pullups: 5 assisted on machine Plank (time): 2 minutes
                          Advanced Options: Not applicable
                          Comments: I was surprised I was able to do 20 push-ups, 50 squats and plank time continuously with a lot of effort.

                          Email Fast
                          Comments on morning correspondence period: only checked for 15 minutes... Mostly spam.
                          Comments on afternoon correspondence period: none
                          Suggestions implemented:
                          Comments on fasting period: didn't bother me.
                          Was your communication more efficient during correspondence period knowing your time was limited?
                          Yes, brief and to the point.
                          Did you notice any increased productivity during fasting period?: yes. Was able to focus more on activities of the day and was able to put more energy in making healthy meals
                          Any decreased productivity during fasting period?: no
                          Hardest part: none
                          Best part: I was physically more active and focused
                          How can you integrate the email fast concept into your daily workday? Using filters to flag only important emails that require immediate attention.
                          Overall Comments: email is not an issue. More social media is my weak tech point.


                          Summary Comments
                          Daily energy levels 1-10: 10
                          Hunger level between meals 1-10: 0
                          Satisfaction level with meals 1-10: 10
                          Struggles today with Primal efforts: trying to figure out how/where to do the WOW.
                          Benefits noticed from Primal efforts: no more water retention, no more bloat. Yay!
                          Daily highlight(s): improved physical performance and increased stamina. Did I mention, looser clothes!
                          Daily needs-to-improve: eating more food to support increased activities of daily living.
                          Last edited by celestylez; 09-25-2013, 07:48 PM.

                          Comment


                          • #14
                            DAY 11 JOURNAL Success score (1-10): 8
                            Breakfast: green protein smoothie
                            Snack:
                            Lunch: bowl of kimchi with 2 homemade honey bison sausage
                            Pm Snack: roasted laver seaweed
                            Dinner: Jambalaya from Primal Blueprint Cookbook. OMG! So simple to make. Used humanely slaughtered free range chicken from my neighborhood butcher, green bell pepper and scallions from backyard garden and lots of cauliflower!
                            After dinner dessert: 2 dates and 2tbsp raw sunflower seeds.

                            Workout:
                            1. 3mph walking Duration: 2x 45 minutes Location: to and from gym with a few laps around park path.
                            2. Elliptical Training Duration: 30 minutes minutes Location: gym
                            3. 30 minute Total body strength training with focus on core.

                            Mood: energetic in the AM, sluggish after lunch and wired after dinner.
                            DAY 11: Complete

                            Create a Primal Recipe: Skinless Sweet and spicy Buffalo/bison Sausage
                            Recipe ingredients: 1/2 lb Ground Bison, 1 Tbsp Honey, 1 tsp ground raw sprouted chia, 1 tsp Minced Garlic, 1 tsp Apple Cider Vinegar, 1/2 tsp Himalayan Pink Salt, 1/2 tsp Pepper, 1/2 tsp Paprika.
                            Recipe instructions: In a medium glass bowl, blend all dry ingredients into the bison until everything is incorporated. Add honey and vinegar and blend well with either a fork or knead repeatedly with one hand until all ingredients are completely blended.
                            Roll into individual links and wrap with butcher paper, twisting each end to seal.
                            Allow to cure inside a sealed container in the refrigerator for 2 days, then cook or freeze.
                            To cook, unwrap links and simmer covered on medium low heat in 1/2 inch deep water and 1 tablespoon organic butter or coconut oil until all liquid evaporates. Sauté on medium heat to get a little caramelization.
                            Serve with a vegetable dish. Also great for breakfast over steam cauliflower and eggs over-easy for topped with a little relish made from onion, bell pepper and mashed garlic marinated in vinegar, salt and pepper with a dash of honey.
                            Yield: 6 links
                            Hardest part: none. Very easy to make.
                            Best part: Primal friendly buffalo/Bison Longanisa
                            Proposed revisions (if necessary): I would add a tablespoon of minced organic butter and maybe 1 tsp of primal friendly Worcestershire sauce in the raw mix to prevent drying.
                            Comments:

                            Moderate Duration Aerobic Workout
                            Activity: 3mph walking Duration: 2x 45 minutes Location: to and from gym
                            Activity: Walk around the park path for 2 laps.
                            Activity: Elliptical Training Duration: 30 minutes minutes Location: gym
                            Comments:

                            Work Peak Performance
                            Increased productivity/reduced stress from to-do list exercise: it keeps me organized and focused. It's already habit.
                            Drawbacks/increased stress from to-do list exercise: it doesn't allow for flexibility or room for interruptions thereby causing stress.
                            Hardest part: dealing with unscheduled interruptions. Or scheduling interruptions ;-)
                            Best part: I love lists.
                            Elements you can integrate into typical workday: make room for flexibility to accommodate interruptions and unplanned changes.
                            Overall comments:

                            Summary Comments
                            Daily energy levels 1-10: 8, 15-minute power nap after lunch while reading Primal Blueprint Book.
                            Hunger level between meals 1-10: 0
                            Satisfaction level with meals 1-10: 10
                            Struggles today with Primal efforts: needed to nap
                            Benefits noticed from Primal efforts: I'm no longer bloating or retaining water! Even my footwear, shoes, flipflops and socks are now lose. :what:
                            Daily highlight(s): eureka moment! No more swollen extremities. Perhaps no more inflammation? We will see!
                            Daily needs-to-improve: eat more. I'm still below 1200 calories per day, which according to myfitnesspal app, is too low to support my daily increased activity. But I'm not hungry! So confused...
                            Last edited by celestylez; 09-26-2013, 07:10 PM.

                            Comment


                            • #15
                              It sounds like you're making great progress and learning a lot on the way! I'm digging your daily journal style. Probably because I also adore lists.
                              Madam von Sassypants is journaling and shiz.
                              Frequently found there: links to delicious recipes, overenthusiasm, swear words, constant conflict from working for a craft brewery, and overall, the perspective of a lady who's been primal for over two years and is finally tackling an 18-month-old plateau.

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