Slow roasted honey and rosemary pork

My dear friends....

You will have to search far for a better Sunday lunch! 

This is why I love paleo food so much. Just good real food! 

The vegetables was my normal veg mix - I have previously explained how I do it. 

The pork: 

I oven grilled it for about 5 hours on 170 degrees Celsius - only adding water with a chicken stock cube.  I covered the oven tray with foil. 

When pork was cooked - I cut the roast into wheels. Added herbs de provance , salt , pepper and honey. 

Then I put it back again , uncovered and grilled it on 200deg for about 30minutes more. 

a Day in the life of paleo

Importance of post workout nutrition

I will explain this simply, as I do not like to complicate things.  No one likes to read big words anyway. 

This subject is not emphasized enough. Ever wondered why you are not getting results from your training program? You need to realize that you can squat your ass to the bone in the gym, if you are not going to step up in the kitchen, you are not going to see results. 

What happens when you exercise?  You damage and deplete your muscles.  You tear down muscle fibres. So what do you need? You need FOOD to rebuild and remodel this muscle fibres to become stonger.  You need food in the form of carbohydrates and protein.  Without proper post workout nutrition, your muscles will never reach its full potential. 

This is an example of what I had post workout today.  I had a hell of a back and shoulder session. My preferred body parts to train. 

I had 100g cooked Quinoa. 
2 fried eggs and salad.  I always load up on the foliage, because it gives you the feeling of satiety for longer. Fibre baby Fibre! 

Something about Quinoa ----- Quinoa Nutrition Facts

Quinoa is nutritionally renowned for its protein content and while it does have a decent amount, it’s not actually the amount of protein that’s so impressive. Instead it’s the type of protein. Quinoa has the perfect balance of all nine amino acids essential for human nutrition. This type of complete protein is rarely found in plant foods, though common in meats. Quinoa also offers a good dose of fiber and iron. There are 111 calories in each 1/2 cup of cooked quinoa.

My favourite fish recipe, with oven grilled veg

Marinate fish for about an hour in fresh lemon and apricot jam. 

Hello Friends, 

I hope everyone has been great?  I had a very special friend over for dinner today and made her my favourite fish recipe.  

I had a little accident with the salt grinder... lol.  The veg was almost done, when I wanted to give  grind of pink himalayan rock salt. .... and then the house of cards came tumbling down. The whole pot of salt in my tray of veg. DAMN! I tried to rescue it and hoped she would not 
notice... lol. I noticed. :)  Anyhow, it was just the one half, other half of tray was fine. Tasted amazing! 

My oven grilled vegetables 

Fish simmering in the pan. 

For the fish;
I used Cabillaud. Struggling to find a good tasting fish in France. Marinate about an hour in lemon juice, wild black pepper, teaspoon of apricot jam.  Pan fry for 10 minutes in drop of olive oil. Easiest thing in the world! 

For the veg, just mix all your favourites.  I have cabbage, butternut, potatoes, mushrooms, peppers.  Give it a whizz of olive oil, grind of salt and pepper. I love lots of rosemary on this and oven bake on 200deg for about 60-90 minutes.  Depending on how you like your veg. 

It's easy to impress me. I don't need a fancy party to be happy. Just good friends, good food, and good laughs. I'm happy. I'm satisfied. I'm content.

-Maria Sharapova

Blueberry pancakes

When I cycle my carbs, I always find it difficult to get my protein and fat intake the same, while still keeping the carbs low.  You all know that too much protein will kick you out of ketosis.  When making pancakes with protein powder and egg whites, the protein tend to go too high and kind of making balancing the meals rest of the day so hard. 

Anyways, Futurelife cereal has a new Zero Sugar version porridge. This makes a hell of a pancake!!! 

You will need:

150g egg whites 

40g futurelife Zero sugar 

100ml milk (lactose free for me) 

100g fresh blueberries 

Mix all these goodies (except berries) very well and pour mixture into a heated pan.  I add about 15ml macadamia oil in the pan, because this counts towards my fat intake for the day.   Scatter half of your berries over the uncooked pancake.  Put a lid on it. Let it cook for about 5minutes.  You will see when it is done.  

What I love most about this is the yummy berry juices everywhere!

Take it out of the pan and add rest of the berries.  I also added fresh vanilla pod. Makes an amazing taste. 

If you use spray and cook instead of oil, you can reduce calories by 120 and fat by 15g

Calories 450

Carbs 42g

Fat 19g 

Protein 30g

Remember the journey

I always joke around and say I have so many personalities cooped up inside me, resulting in never a dull moment.  My point with this that each one of them have the need to speak their mind, ending up in me talking too much. lol

So, one of these girls was thinking about something this morning while driving to gym.   The journey.  We can sometimes get so lost with the end in sight, the final goal, that we forget to enjoy the magical journey that leads you there. Sometimes even less magical, but I believe that the hardships is what makes you appreciate the end goal even more.

If things come too easy, you just do not appreciate it that much.  It is when you put in the hard labour that the fruit you pick is 'oh so sweet'!

Another thought was that when we choose not to focus on the journey, you take so much pleasure away from yourself.  Be happy in the moment. JUST BE. There is no feeling more pleasing than just to BE.  I love this word => Content.  Be content.  Life is too short and you cannot afford to take any of the precious moments away from yourself - even the less enjoyable ones.

Anyhow - this was me being deep today. :)

IFBB WESTERN PROVINCE update

Hello Friends,

I am so guilty of not being on here for so long.  I just want to give you a quick update on my previous competition.

I competed in the IFBB provincial championships.  This was a very challenging prep, because I had to rest 6 weeks after my operation and ended up with 7 weeks of prep.  I did feel somewhat unsure as to if I was ready or not.

I assume I was then. :)  I placed first in my line up, fitness bikini short (-163cm) and won the Fitness bikini ladies overalls.  I have to words to explain how blessed and amazing I feel.  It certainly was very very unexpected, but nevertheless, MARVELOUS!

I was also selected to represent WP in the IFBB South African National Championships. I am working very hard for this, but must
say that whatever happens there, I will be fine with.  I feel beyond happy to have even made it there on my first WP show.

This have been a rough week with prep.  I had to step things up a little bit. LOTS of amazing bodies at SA's :)

Well, that is all I have for now. Cardio time!