2 Ideas for chicken breasts

Pan grilled breasts wrapped in a slice of ham, topped with fat free feta.
Side of spinach and chopped tomatoes.

The only difference is the cheese. I used lactose free goats milk cheese for this one. I find it much easier to digest.
The red stuff in tobasco, which you know by now I put on EVERYTHING!!! ....not the oats.... not yet......

Few tips....

Steamed calamari with balsamic dressing. a Side of yams and avocado. 

Pan grilled Cabilaud fish with shallots and lemon on a bed of young ice berg lettuce. 

Prawns on  a bed of steamed fat free bacon and kale. Garlic infused olive oil as dressing. 

Ginger and lemon fish with a side of steamed spinach and fresh figues. 

Hello Friends,

When asking what is eating Paleo.... These meals are as Paleo as you can get! Good , nutritious and definitely satisfying food! Hope you enjoy it as much as I do!

My current competition prep food....

Steamed Potatoes , chicken breast and a bed of lettuce 

Zucchini, yam and Calamari with salsa! 

Chicken breast, mushrooms, zucchinis and potato! 

Competition prep meals - Breakfast

Oats boiled in almond milk and cranberries.
I used 30g oats raw, about 100ml of almond milk and handful of cranberries. Put the lot in the pot and bring to simmer.
Let it cool down a bit, add spoon of Maple syrop and few walnuts.
This is every bit as good as I make it out to be!

If you dont feel like having eggs for breakfast... Here's a idea. Chopped a cooked leftover chickenbreast and stirfry with cherrie tomatoes, mushrooms, onions.  Add avocado on the top. Delishious!

More ideas on oats.
This is stewed apples and fig (sugarfree) I added on top. Add some cinnamon and wallnuts.!
Perfect breakfast!

This is what it actually look like. I love this stuff. Great snack too if you have 100g with a handful of nuts.











I have to add, I am still in the beginning stages of my prep, so the meals will get a bit more bland and boring. Of course less fruit too.  For now this is good, clean eating, and will start to melt body fat.

Review of QNT Stack Force

 If you were curious about the Stack Force product form QNT SPORT, here's a closer look. You can see its a small amount to chuck down, and the taste is quite good. No after tastes, or anything like that.

Man, I can tell you, I loved the stuff! Gives the great energy boost without energy collapsing after a while.  Actually had energy for cardio AFTER my normal weights session.

3 Favourites!

Yes, you find this in South Africa too.  Its almost completely fat free with 0.5g per 100g. Also no sugars added.  It taste amazing, with a bit of a bite to it.

I like to put this on eggs, steamed Chicken breasts...well almost anything it will go with!

Very good find!

Ah, just love the green stuff!
Lots of fiber , anti-oxidants, anti-inflammatory agents, high in vitamins esp Vit K! This greens aids in lowering blood pressure and will strengthen your immune system!

Have it in a egg white omelet with avocado! Boom! lunch!

Cantaloupe! Ah, yummy!
High in vitamin A, lowers risk of metabolic syndrome, anti-inflammatory and anti-oxidant support.!
Eat up girls!

Killer intervals! Tuesday 23 July

Ah man, this was tough !! You know, with interval training, you get stronger fast, BUT it takes one or two weeks to get SO weak again! Not feeling very strong right now.

We did  this circuit this morning. Repeated 3 times. Burned 325 Calories in less than 30mins! go the burn!

Set your timer on 40sec active / 15 sec rest:

1.  Stairs

2.  Push ups

3.  Boxer dance( do this by standing in squat position and tripling up and down with your feet. )

4.  Box jumps onto a higher stair, double       legs

5.  do the running man

6.  Rope

7.  Side jumps and touch down

8.  Push ups

9.  Reverse plank

10.  Jacks

Good luck! 

Now you can have a tasty bowl of oats! :)

12 weeks progress

LOTS of work to be done, regarding some leaning out. Added cardio and good, clean diet will sort that out. 


Meals will now mostly consist of egg whites, oats, green veggies, lean meats and sweet potato as fuel source. 









NO refined sugars or refined carbs. Except for my one massive cheat per week.  I truely believe this is not only good for the mental, but also a boost for you metabolism. 
Human progress is neither automatic nor inevitable... Every step toward the goal of justice requires sacrifice, suffering, and struggle; the tireless exertions and passionate concern of dedicated individuals.
Martin Luther King, Jr.

Clean lean eating!

Hello Friends....

You are what you eat.  How true is this! Love this pic! haha! 

All jokes aside.  This is true, whatever goes into your  mouth is 90% of how you look.  To obtain that lean and toned look everyone wants, you have to earn it, and sacrifice some. Well, unless you are one of those genetically blessed people who stuff their faces with anything they desire and still look like goddesses! (We still HAVE to love them. lol)

Anyhow, here's a few meals I had .... 

Chicken strips with greanbeans, peppers and mushrooms. Added some curry powder.

Boiled eggs (2 eggs, 2 whites) With very lean bacon and mushrooms. The redstuff is paprika. I'll have a breakfast like this on days I dont have weight sessions coming up. 

Chicken, mushrooms, peppers and spinach. I found a new spice (something spanish) that I put on this.  Was quite devine! This is a good example of what dinner should look like!

Honey and balsamic Lamb

 These were such a treat.  I want to give you the full recipe! You HAVE to try this.  So easy.  I marinated the lamb cuts in balsamic vingar, honey and lots of fresh garlic, for about 4 hours.

Heated a pan with water and a oxtail stock cube. Bring to boil, and put the chops in! I let mine go till the water was all gone and it got some colour!  Amazing taste!

Contest prep meals!

This is more or less what I am munching on now daily for the first couple of week of my contest prep.  I am still 14 weeks out, so just easing into it!

Breakfast: Oats, with nuts and berries.  Eggwhites and of course my QNT Mega Vitec.  Suits your daily suplement needs! 

 This is a snack with greens and chicken, couple of olives.

 Turkey, greens and yam.

Ginger and lemon steamed fish with greens and Salsa for dinner.

Cinnamon roll - Lactose and gluten free

I saw this recipe on the web and decided to give it a go, since I love cinnamon and spice (and all things nice). This is one serving.

It was really a treat, and would advise anyone to try this!

Ingredients:
3 tablespoons coconut flour
1/2 tsp baking soda
Pinch of salt
Tsp cinnamon
Pinch nutmeg
Tsp vanilla essence
1 egg
2 Tablespoons almond milk
1 Tablespoon Macadamia oil ( olive or coconut oil will do the same)
1 Table spoon Maple syrup

Dried fruit of choice.

Oven 200 deg, bake 25 minutes

Mix flour, baking soda, salt, cinnamon and nutmeg.

Add vanilla, egg, almond milk oil, and maple syrup.   Mix well and let it rest for a few minutes.  This is just so the coconut flour can absorb all the liquid.

Spread dough on a baking sheet, make a rectangle.  Cover with dried fruit, and roll it (as picture above)

Bake until golden brown! Enjoy!!!

Superfood ! Red fruit

Raspberries! Everyone loves them right? These are a member of the rose family... who knew! 


Red raspberry is most often the source of a dietary supplement sold in many health food stores called ellagic acid. This substance found naturally in raspberries belongs to the family of phytonutrients called tannins, and it is viewed as being responsible for a good portion of the antioxidant activity of this (and other) berries.



Raspberries' anthocyanins also give these delectable berries unique antioxidant properties, as well as some antimicrobial ones, including the ability to prevent overgrowth of certain bacteria and fungi in the body (for example, the yeastCandida albicans, which is a frequent culprit in vaginal infections and can be a contributing cause in irritable bowel syndrome).


Raspberries possess almost 50% higher antioxidant activity than strawberries, three times that of kiwis, and ten times the antioxidant activity of tomatoes, shows research conducted in the Netherlands and published in the journalBio Factors.


Raspberries are an excellent source of fiber, manganese and vitamin C. They are a very good source of vitamin K and a good source of magnesium, folate, omega-3 fatty acids, copper, vitamin E and potassium. In addition, they contain significant amounts of the anti-cancer phytochemical ellagic acid.


I added mine to my oats the other morning, with a spoon of maple syrup.  It was delicious! 


Eat up! 

source: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=39

Upcoming show prep!

Hello Friends,


I had the loveliest weekend at the beach in France. Really relaxing! Walks on the beach, good clean meals, slept when I want... etc. Heaven! 


BUT (and there's always a but) I am 14 weeks out from my next chosen competition. That means its time to trim down the body fat.! 


I will be keeping you updated with my training, diet and progress throughout the next 14 weeks.  This of course means, less exciting food... but we'll do what we can to spice it up! .... I always do , don't I? 


“Far away there in the sunshine are my highest aspirations. I may not reach them, but I can look up and see their beauty, believe in them, and try to follow where they lead.” 

― Louisa May Alcott

Juicy Red Tomatoes!

Although tomatoes are often closely associated with Italian cuisine, they are actually originally native to the western side of South America, in the region occupied by Columbia, Ecuador, Peru, Chile, and the western half of Bolivia. The Galapagos Islands off the coast of Ecuador are also believed to be part of tomatoes' native area. The first type of tomato grown is thought to have more resembled the smaller-sized cherry tomato than the larger varieties.

Tomatoes are a rich source of several nutrients. They are well known for their high vitamin C content, but also contain significant amount of vitamin A, B vitamins including niacin 

and riboflavin, magnesium, phosphorous and calcium.

Tomatoes are also a good source of chromium, folate and fiber.

In recent years a particular nutrient found in abundance in tomatoes, lycopene, has made many headlines for its disease fighting abilities. It is a powerful antioxidant and as such helps to protect the cells in our bodies from damage.

The fiber in tomatoes also helps lower cholesterol levels, helps prevent colon cancer and helps to keep blood sugars at a low level.

Tomatoes are a source of riboflavin which has been shown to be helpful for migraine sufferers by reducing the frequency of their headaches.

Unlike many foods, some aspects of the nutritional value of tomatoes actually improve with cooking.

Tomatoes are widely known for their outstanding antioxidant content.

Bone health is another area of growing interest in tomato research. Interestingly, the connection of tomato intake to bone health involves the rich supply of antioxidant in tomatoes. We don't always think about antioxidant protection as being important for bone health, but it is; and tomato lycopene (and other tomato antioxidants) may have a special role to play in this area.

While not well researched for all cancer types, tomatoes have repeatedly been show to provide us with anti-cancer benefits. The track record for tomatoes as a cancer-protective food should not be surprising, since there is a very large amount of research on tomato antioxidants and a more limited but still important amount of research on tomato anti-inflammatory nutrients.

source: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=44

http://www.cookingnook.com/facts-about-tomatoes.html

Why do I eat this?

1. Kale can provide you with some special cholesterol-lowering benefits if you will cook it by steaming. 
2. The fiber-related components in kale do a better job of binding together with bile acids in your digestive tract when they've been steamed.
3. Lowering of your cholesterol levels. Raw kale still has cholesterol-lowering ability--just not as much.
4. Kale's risk-lowering benefits for cancer have recently been extended to at least five different types of cancer. These types include cancer of the bladder, breast, colon, ovary, and prostate. 
5. Help regulate detox , has  over 45 different flavonoids in kale. Kale's flavonoids combine both antioxidant and anti-inflammatory benefits in way that gives kale a leading dietary role with respect to avoidance of chronic inflammation and oxidative stress.

Source : http://www.whfoods.com/genpage.php?tname=foodspice&dbid=38

Few quick tips!

This is the same protein bar recipe from the previous post.
I left out the Carob, so this is vanilla flavour, and added some dates and chopped mixed nuts. Delish!
Below is the link for the No-Bake bars !
http://fitizfab.blogspot.fr/2012/07/no-bake-protein-bars.html

Breakfast omelette made with leftover mince and bell peppers.

Steamed Salmon with fresh herbs and lemon juice.
Carrot mash (this is really tasty!
Spinach with Feta cheese.

Oven grilled beefsteak.

Zucchini squash with guilt free tomato stew!

Lemon poppyseed muffins. Gluten and Lactose free!

Get this together:
6 eggs
1/2 tsp vanilla
2 lemons juiced
1/4 cup coconut oil
1/4 cup honey
1/2 cup coconut flour
1/2 tsp baking soda
zest of a lemon
Tablespoon of poppy seeds

Pre-heat oven at 200deg
Bake 15-20 min. Could be faster, check them regularly!

Wisk eggs, vanilla and lemon. Melt coconut oil and honey. Mix into egg mixture.
Seeve dry ingredients, coconut flour, baking soda and mix in with wet ingredients. Add poppy seeds.

Spoon into cupcake pans!

Hope you enjoy these as much as I do!

Fast meals!

Fresh line fish, home made left over hummus, pan grilled mushrooms and asparagus.
This fish actually marinated in lemon juice, garlic and fresh herbs for several hours. It was soft and juicy! Very tasty!

Lazy dinner!
Eggs, ham,  leftover asparagus topped with a serving of fat free cheese and chopped tomatoes!

Turkey strips, sweet potato fries (oven baked) and a mango-shallot salad!

Plain omelette with a light salad

Food... what else.... :)

 I have a snack and a lunch idea for you! :)

This funny stuff to my left is home made hummus.  I love the stuff. Do it like this

Chickpeas
Sundried tomatoes(in olive oil)
few olives
spoon lemon juice
Pepper and parika
And Grind!!!

I did not use specific quantities. It kinda always taste good. Just use it in the quantities from taste you like most, to taste you like least? haha!

The triangles is just tortillas I cut in 8, and roasted in the oven for a few minutes. Just watch them close, they brown FAST.!



This was my lunch. Good stuff.
Slow roasted pork shoulder, 4 hours to be exact.
Small potato, salad, and grilled mushrooms.

No-bake Protein bars

You will need:
4 scoops QNT Metapure Zerocarb Protein (a normal whey also does the trick)
2 cups oats
Half cup of almond milk , check consistency if you need more (or normal if you choose)
5 tablespoons almond butter
2 tablespoons carob (you can use cocoa)


Additional: handful of cranberries and pumpkin seeds.  I put them in the grinder just to break it up a bit!


Mix all ingredients well.  press the mixture in a flat thing, use whatever you want, pan, tin,.... Refrigerate for about an hour and cut into servings. I got 16 bars from my batch. And they are DELISH!!!