White fish and salads

Apricot and lime fish

 Hello my dearies...

Now this is actually the good stuff... Depending on YOUR goals. For me, its the good stuff!  I made this white fish in a pan, browned with a spoon of olive oil. Squeezed a lemon over it and a spoon of sugar free apricot jam. Salt and pepper to take. Girls, this was really a goodie!!! Served with a easy green salad!





To make this lovely salad, I used fat free bacon. Grilled in the pan, added garlic and 2 spoons of balsamic vinegar, which I used as the dressing. For the salad, some peppers, mixed greens and cucumbers.

Balsamic bacon salad

chicken leftovers! 

Leftovers! lol... chicken, veggies and peppers! Delish!











Diet is going great. I am on track with all my goals and things.

Red Velvet Cupcakes

Hello Friends,
Please do not by any means mistake this for something healthy.  This is just normal , but very delicious cupcakes! Enjoy it! :)

• Ingredients:
• Cake
• 1 1/2 cups sugar
• 2 eggs
• 1 1/2 cups canola oil
• 1 cup plain yogurt
• 2 tablespoons red food colouring
• 1 teaspoon vinegar
• 1 teaspoon vanilla extract
• 2 1/2 cups flour

• 
  

• 1tablespoon cocoa
• 1 teaspoon baking soda
• 1 teaspoon salt
• Icing
• 2 cups mascarpone
• 1 cup icing sugar (confectioners'), sifted
• 1/2 cup  cream
• Zest of 1 lemon

DIRECTIONS

For the cake: Preheat the oven to 350 degrees F.

In a food processor, mix the sugar with the eggs, oil, yogurt, food coloring, vinegar, and vanilla. Add flour, cocoa, baking soda, and salt. Blend until just incorporated.

Place paper cupcake liners into a muffin pan, and divide the batter evenly among the cupcake liners, pouring only halfway so the batter doesn't overflow. Bake, rotating halfway through, for 25 to 30 minutes. Remove the cupcakes and let cool.

For the icing: In a bowl, beat the mascarpone, icing sugar, cream, and lemon zest together until the mixture is smooth.

Spoon a dollop  of mascarpone cream on the cupcakes.

Source : http://www.cookingchanneltv.com/recipes/chuck-hughes/red-velvet-cupcakes-recipe/index.html

Some of my supplementation

 Hello Friends! 

I am going to give you a quick overview of supplements I think to be important when training heavy weights. I am talking up to 4 times a week, with lots of added cardio.  Remember, although your body is very strong, it still needs support from us if we are going to push it's limits! Take care of your body, you only get one! 

QNT Sport Joint+

Joint support
After I started feeling the strain of lifting in my elbows and wrists, I started taking a regular Joint support.  Really noticed a difference. No joint pains! 

Benefits of taking this includes: 

• Reduce joint pain
• Improve flexibility
• Improve range of motion

Many of the typical nutrients found in joint products tend to work a little bit differently, with some acting as a pain control, others acting as a lubricant and still others helping to rebuild and repair damage.

QNT Sport BCAA tablets

BCAA's:

The Many Benefits Of Branched Chain Amino Acid Supplements

This is the one thing I actually pack when leaving on holiday.  If you do not want to lose your hard earned muscle, you have to take these.  I take 2 upon waking up in the morning and 2 before bed. 

This will work for you by slowing down muscle break down and improving protein synthesise. Especially when on a leaning out diet and calorie-deficit. 

They might also help improve workout intensity! BCAAs compete with the amino acid Tryptophan for entry into the brain, where Tryptophan can be converted to the neurotransmitter serotonin.

QNT Sport L-Glutamine

 L-Glutamine

Also a MUST in  my stash.   I take a spoon on waking up and a spoon before bed. Sometimes I'll have a spoon after a really nasty weight session! 

Studies have shown that taking L-Glutamine aids in muscle recovery and can improve metabolism. 

Glutamine plays key roles in protein metabolism, cell volumizing, and anti-catabolism. Glutamine also increases your ability to secrete Human Growth Hormone, which helps metabolize body fat and support new muscle growth. Glutamine's anti-catabolism ability prevents the breakdown of your muscles.

Protein Powder! Boom! 

What more can you need than a great tasting, carb free protein for post workout, aiding in muscle recovery, so to ensure you do not waist a insane workout?  You should always try to take your protein within 20minutes of completing your workout as to absorb the protein best! Minimum amount of protein you should take in to build muscle is 1g per 1 pound of body weight.  

QNT Sport Metapure Zerocarb

QNT Sport Metapure Zerocarb

I am not saying everyone should run to the nearest supplement store and take everything.  I am really referring to athletes, bodybuilders, or sculpters, whatever you may  call them. I am talking about pushing your body and ensuring you get your results!!! 

Hope you found this useful! 

Scallops and asparagus recipe

Hello Friends! Hope everyone is doing great?

Things are goooood this side.  My body is so sore from hard training again after the travelling around.  I just did a 40minutes cardio today.  Was suppose to take off, but just couldn't bring myself to do it! lol...  Can you say addict?

I want to share this easy and really great recipe with you.



Scallops with asparagus and peppers.  Get some fresh scallops.  Brown them in Macadamia oil.  Put your fresh asparagus in the pan with them, as well as the peppers.  Season with garlic, salt and pepper.  I let it steam about 10 minutes.  The scallops were soft and juicy and the asparagus crunchy! Just how I like them!

Enjoy!!!

Back on track for Muscle Mania Europe 2012

 All systems goooooooooooooo!

The travels went really well.  I am happy to report I did not gain anything, instead I lost some weight.  I am however carrying some access water, which is very normal when you are travelling. 

Egg white omelet

To tell you in short where I am now.  I am 4 weeks out from Muscle Mania Europe.  I am fairly lean enough, about 2kgs to go.  If you look around at the pictures... 

This is some of the meals I am stuck on right now. 

I am adding more daily sessions of cardio.  If I dropped some of the water by Friday, I will give a pic update of my current condition! 


 I hope you are all holding thumbs for me! :)

While moving around, I tried my best to keep the carbs low. Especially during the afternoons and evenings. 

Tuna, avo, shallots salad. 

I did a small test one day, and had my heart rate monitor on all day to see how much 

calories you burn when you move this much! It was quite a surprising amount! nearly 2 000! 

That was besides the 560cals from my workout. 

This mix below is a new favourite of mine. 
Oats, banana and a blob of Greek yogurt. Sinfully good!!! 

You will be hearing alot about my upcoming prep! So if you want to know anything specific, feel free to ask....  Sooooooooooo excited!!! Can't wait to get my bum in stage shape! 

Flaming enthusiasm, backed up by horse sense and persistence, is the quality that most frequently makes for success. ----Dale Carnegie 

Holiday! Some useful tips to stay on track!

Hello my Friends... 

I have been so MIA these last couple of weeks.  I have study submissions, visitors and loads of traveling. Busy times!

Markets offer a variety of fresh veggies! 

I would like to do  a short post on how to stay on top of your game while travelling.  Remember the 80/20 rule here. If you try to eat correct and clean 80% if of the time, the other 20% will not do  too much damage!

My lunch in Ventimille. 

Basic guidelines:

Keep the carbs low!
Hydrate! Drink your water and avoid sugar laden cool drinks!
Eat your fruit with some nuts.


 The nuts lowers the GI of the meal and slows digestion as well as the speed at which the sugars hit your bloodstream = Good!
No carbs in the evening.
When possible, order a salad.

On the beach in Menton! 

I packed my steamer, if you want to be this extreme. ( keep in mind I am 5 weeks out from a contest)
Pack protein bars and shakes.

Juan-les-Pins:  just amazing isn't it? 

Remember to enjoy your time also! For me the eating is not the most important part, it helps alot.  You will retain some water while travelling and remember to not be too hard on yourself. No one is perfect after all! Just do the best  you can do.....