7-Day Paleo Challenge – Day 2

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7-day-paleo-challenge-day-2-strip

Day 2 is when some of those nasty cravings for sugar and refined carbohydrates will start to kick for some. It’s also when you might start noticing some detox symptoms like headaches or changes in your digestion. These are all normal and part of the process. You might feel cranky, irritable and tired – that’s also quite common, so don’t worry. Your body will take a few days to adjust.

Back to 7-Day Challenge Home.

Check out notes and links for Day 3 here.

Here is how to deal with cravings and detox symptoms:

  • Get distracted – do something that consumes your full attention, watch a gripping movie, read a page-turner, play a game, call a friend or relative, do some healthy cooking, exercise.
  • Stay hydrated – this can include water, herbal teas or sparkling fruit or herb-infused water.
  • Rest – go to sleep earlier than usual or have a nap if needed, have a nice bath, get a massage.
  • If you feel a craving coming on, eat some fat and protein (e.g. boiled egg, a little bowl of avocado and tuna, piece of cooked chicken, beef jerky and nuts). Alternatively, much on a carrot, celery sticks with nut butter or a green apple. Remember: sugar and carbs are highly addictive and it takes time to get over it.

Here is your 10-point checklist for Tuesday:

Stick to paleo guidelines – 4 (this one is compulsory)
8 glasses of water – 1
No alcohol – 1
Include red meat in one of your meals – 1
Include orange vegetables in one of your meals – 1
Include healthy fats: avocado, nuts or seeds, or coconut milk/cream – 1
30-minute workout of choice – 1
Meditate for 10 minutes – 1
Check in on Facebook or Instagram – 1
Cup of bone broth – 1

Sticking to paleo guidelines is the compulsory item in that list but you can choose between the remaining 9 items to make up the last 6 points for the day.

Perfect dinner meals for today:

Beef ragu with sweet potato noodles

Dukka pumpkin, beef steak and rocket salad with tahini dressing

Moroccan lamb & sweet potato casserole (make it in a slow-cooker or on the stove)

Coconut lamb curry


Red meat

red meat nutrition

Red meat, especially from grass-fed animals, is extremely nutrient-dense and satiating protein source. In fact, it is so nutritious that you don’t actually need to eat as much of it as you think. Paleo is often associated with lots of meat but it’s all about quality over quantity and choosing lean meat as well as fattier cuts and organ meats. Keep the portion sizes sensible (150-200 grams for women, 200-300 grams for men) and make sure to serve red meat alongside antioxidant-rich vegetables and salads.

Choose any of the following: beef (steak or ground mince), liver (beef, lamb or chicken), lamb (smoked, tinned or fresh), duck, venison, goat, good quality, gluten-free and dairy-free sausages.


Orange & yellow vegetables

orange-vegetables-nutrition

Orange and yellow vegetables (and fruits) are high in antioxidants and phytonutrients, especially zeaxanthin, flavonoids, lycopene, potassium, vitamin C and beta-carotene, which is vitamin A. The nutrients help our bodies in many different ways, aiding in eye health, strong bones and healthy joints, cancer protection, and boost immunity.

Choose one or more of the following: sweet potato, pumpkin/winter squash, carrots, yellow and orange peppers, yellow beets. Orange fruit like apricot, peaches, rockmelon (cantaloupe), mangos, oranges and papaya are also great.

Try one of these vegetable dishes:

Carrot & coriander slaw
Roasted sweet potato with garlic
Roasted pumpkin with thyme and garlic
Spicy coconut pumpkin soup


Healthy Fats

paleo-healthy-fats

Healthy fats are both satiating and nutritious and they can be added to your meals during cooking (such as coconut oil, olive oil or ghee) or used as some of the ingredients (avocados, nuts, seeds, coconut milk/cream, coconut flesh, egg yolk). Make sure to include some healthy fats every day, but go for a little extra today.


Bone Broth

how-to-drink-bone-broth

Bone broth is a great source of minerals and amino acids that help to heal your gut, boost nutrition, and keep your skin, hair and nails in top-notch condition. Ditch expensive anti-ageing creams and have a cup of bone broth instead.

You can make your own bone broth using this recipe or purchase pre-made bone broth from your butcher, a health food store and even online here. Here are some delicious ways to consume bone broth.

In the U.S, try Kettle & Fire – they use organic ingredients and grass-fed beef, and their bone broth has a fantastic flavour. They’re also non-frozen and shelf stable, so you can store a few cartons in your pantry. You can buy their bone broth online AND if you use the promo code EATDRINKPALEO15, you’ll get 15% off your first order.


30-Minute Workouts

Depending on your fitness level, you can choose any kind of activity for this challenge: walking, running, cycling, swimming, yoga, hiking, boxing, pilates, rock climbing, dancing, gardening and so on.

The key is to keep moving a little bit every day, especially if you have a desk-bound job. When you think about evolution and our ancestors, the most striking difference is how little we move in comparison. Adding this challenge was important for me because I believe that movement is essential to well being and longevity.


Meditation

Another difference between our current society and our ancestors is the amount of stress we get subjected to on daily basis. While some acute stress is healthy and necessary in our life, it is the chronic stress (both mental and physical) that can cause some serious damage to our health.

There are many ways to manage stress from simple breathing techniques and avoiding the triggers in the first place, down to art therapy and daily mediation. You have to do what works for you but introducing a small meditation session into your daily routine can make a big difference in how you cope with stress. Give it a go, if you haven’t tried it before. I recommend an app called Headspace that provides a few free guided meditation sessions.


Let me know how you go today! Don’t forget to check in in our Facebook group or on Instagram, if you like.

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