PRIMALROR'S RULES FOR PRIMALROR

This is the first iteration of the PrimalRor Principles. The purpose is to live a long healthy life by being active, eating right, building muscle, recovering, and sleeping. 

Our diets have led to incredible increases in diabetes and cancer. We are truly making ourselves sick. 

These are the changes I made to my life to feel and look better. Everyone is different. This will look different for you.  

Everyday you must: Hydrate, Move, Fuel, Sleep.

• Start your day with a glass water, a pinch of pink sea salt, and slice of squeezed lemon. Before coffee. Wakes your body up with water and minerals. We lose a lot of water when we sleep. 
• Have to break a sweat everyday.  20-30 minutes of real daily activity. Where you actually put on workout clothes, have intent, and are active. Everyday. Doesn’t mean you have to kill yourself. But you do have to get all your joints moving. 
• Fuel. Eat real foods when you are hungry and Eat when you are hungry! Do not worry about spacing meals out, counting calories, sticking to a certain number of meals per day, or fasting. Just eat real food.
• 8-10 hours a night of sleep. 

Just eat real foods for now when you are hungry. Simple.

Stock up on:

Extra Virgin Olive Oil - low heat cooking, dressingsAvocado Oil/Coconut Oil - high heat frying Real Butter - eggs, steaks, toss vegetables in it, whatever you want!! 

Pink Himalayan Sea Salt Black Pepper 

Drinks 

I keep it simple. Sugary Drinks are the worst. CoffeeWaterVodka with olives/lemon (Careful of olive juice it could be old and rancid sitting behind the bar or mixed with other shit)Limit fruit juice, I do not drink my fruit, I prefer to eat it.

First 21 days: No cheating. No treats. Need to re-train your brain. Eat real food 

No processed sugars.

No breads

No pasta ,No Lentils, No rice

No canola oil, no vegetable oil. (Should never go back in your kitchen)

No margarine. (Should never go back in your kitchen)

No artificial sweeteners.  (Should never go back in your kitchen)

No dairy. 

No açaí bowls.

No peanuts, No cashews. 

No fruit JUICE!!!! Green juice with ONLY vegetables in it is fine, but you will probably think its disgusting. So just stay away from Green Juice. 

No chickpeas. No Hummus 🙂 (USE AVOCADO instead for these first 21 days.)

Sample meals for first 21:

Breakfast Eggs, Bacon, Avocado, Sautéed Spinach.
Omelette full Of veggies
Avocado and Eggs
Salmon, Eggs, Avo
Cooks the eggs in butter. Buy Kerrygold Irish butter. Real butter.

Lunch Spinach salad with all the veggies. Sweetgreen is my favorite in the city. They deliver on Postmates. USE YOUR IMAGINATION! EVERYTHING YOU PUT ON A PIECE OF BREAD TASTES GOOD IN A SALAD!
Olive oil, lemon salad dressing. Apple Cider Vinegar splash. Or Primal Kitchen Salad Dressing.

Dinner Simple protein with vegetables. Fish, chicken, steak, pork, lamb. No restrictions on meat. Just try to make sure it’s high quality.
Meatballs and Tomato Sauce (zucchini noodles!) Remember to read the tomato sauce can- most of it contains added sugar.  Buy it without sugar.
Turkey Burger in lettuce wraps (RareBurger has these!!!)
Steak And Broc
Salmon! Try to eat it 2-3x a week.

Snacks Hard boil egg and avocado - Pret a Manger sells these in little take away pots. They are amazing.
Chopped Raw Veggie w Smashed avocado. I don’t ‘meal prep’ but I do like to keep raw veggies in the fridge for snacking, especially during these first 21 days. My regulars are Broc, Cauli, Peppers
Raw coconut chunks. Whole foods or trader joes probably has them.
Almonds, Pistachios, Macadamia Nuts. Stay away from peanuts and cashews.

Keep in Mind:
No such thing as too much extra virgin olive oil. Literally.
Hard boil eggs and avocado are your new best friends. Best snack ever.
The majority of the diet is meat and vegetables.
No counting calories.

READ LABELS! Everything has sugar in it or dairy.  Be weary of the following: Store bought Guacamole, Hummus, Tomato Sauce

After 21 DAYS WE LIVE BY THE 90/10 RULE! 90% percent of the time we eat by the rules stated above. 10% we can let bad things but they have to be high quality bad things, like Homemade Pasta, Real Goats Cheese, Real Ice Cream/Gelato
1% of the time you can let in the real junk. Processed sugars. Cakes.
Regular stuff to be brought back into he diet in moderation: HummusSweet Potatoes (mashed

Safe, Healthy regular desserts:Coconut Yogurt (remember read the label, no added sugars, sugar extracted from coconut is ok)85% Dark Chocolate Blueberries, Blackberries, Raspberries, StrawberriesReal Honey in small amounts. Sliced Apples and Almond Butter - with no added preservatives. No palm oil either!