Where there is a will...

Hello Friends...

Check me out, searching  out an Internet cafe to blog for you! haha!

I have 3 simple meals for you.  I put it together as you would have them on a day. Hope you enjoy this.

Breakfast: 
50g of steel cut oats. You can either have this cooked or raw.
2 table spoons of Greek yogurt
Some berries and a chopped nectarine!
So appetising!






Lunch : 

Oven grilled vegetables with a fresh salad and smoked chicken.
Here you can see the carbs with lunch. You don't want to have carbs after 18h in the evening. The simple reason is that your body will not use the energy.

Dinner

Chicken strips with Greek yogurt sauce and baby spinach. 

Stir fry chicken strips. Season to taste. When they are cooked, add your spinach along with 2 spoons of Greek yogurt. Let it simmer until spinach is slightly wilted. 

Bon ap!! 

Holiday weight management

Hello Friends -

Hope you are all very well still? I am enjoying the South African sun.  Not all holiday for me. Since my studies are almost done, I am working on the last submission before I will be a qualified personal trainer.  I also completed Level 2 First Aid.  Yeah! I can save lives now!


So I got this question.  How do you go on holiday, and not turn into a complete blow fish?

You have to be realistic.  I even tell myself this.  Holidays are there for a reason.  To blow off steam, after a long year of working hard.  Sometimes the steam that blows off - blows up in our thighs and muffin tops... lol... So, to prevent that, I put together some tips.  You will not like them all. Ha ha!

Firstly, exercise is a MUST:  I am not saying run a half marathon every day, but you should really try your best to stick to some sort of easy reachable holiday cardio.  Think about this.  You have been hitting the gym all year, and suddenly you stop. What will your body do?

Fitted clothes... aaaahah! you ask me HOW will this work??? well... it makes you stop eating when you had enough, before you burst out your clothes. ! he he he

Do not leave the house hungry. Or the tent, or wherever you are staying. It makes over eating later so much easier!

Carry fruit, dried fruit and nuts around in your holiday bag. It is a light snack that will fill the whole, and keep you from over eating later.

Hydrate Hydrate Hydrate!!!!!!

Now the last and most important.  EAT REAL FOOD. People.... this is not as difficult as others make it out to be. Eat fruit, vegetables, meat.  Avoid take aways.  Try to consume less carbs in this time, and eat more fruit, nuts, veggies, lean meat.

Girls , If you are serious about this, you will find a way to make it work.  Personally I never leave the house without food, or planning at least when and where my next real food meal will come from.
We all want to look like stallions and fillies on the beach. Make it happen.  It is in your hand.

Lots of Christmas love to all!!!  :)

Coconut flour Paleo cake

  
Hello Friends -

This cake must be one of the best Paleo discoveries I've made so far.  Simply delicious.  You would not know the difference!   Sure, it is a bit of effort, but all good things take some amount of effort.  Right? 








Ingredients: 

1 cup coconut flour
2 tsp cinnamon
half cup coconut flakes
4 grated carrots
6 eggs
2 teaspoons liquid stevia
1 ripe banana. mashed
1 tin crushed pineapple
half cup unsweetened apple sauce
1 cup coconut milk

Optional: chopped pecans or walnuts 

Mix all this ingredients very well.  Pour mixture in a well sprayed cake pan. Bake for 50 -60 minutes at 190degrees.  a Toothpick should come out clean. 

Now, for the toppings.  This depends on yourself, and your level of lactose or gluten intolerance.  You can whip up some cream with a spoon of honey, and top your cake with that.  Or, I used in the pictures, the remainder of my coconut milk.  I whipped it up with honey and a drop of vanilla. I find its best to pour it over the cake just before you serve it! 

The cake has a very moist consistency.  Really delicious!!

Paleo Coconut flour cake with coconut frosting

Paleo Almond flour muffins

I'm just going to give it to you quick and straight.

Ingredients:

2 cups of almond flour
2 tsp baking powder
pinch of salt
half cup coconut oil,melted


3 Tablespoons honey
4 eggs
1 tsp vanilla

This is your basic recipe. You can either make it savoury with adding lean bacon and fat free cheese, or sweet. As you choose.

I added:

Chopped Pecans
Chopped apples
Cinnamon

Mix everything well.  Spoon into muffin trays.  Bake at 190degrees for 15 - 20 minutes.  A toothpick should come out clean.

This little jewels taste so good!

Leaving on a jet plane...

Grilled chicken breast with green salad. 

Greek yogurt, oats, almonds and pineapple.

 Hello Friends,

I am happy to say that I am finally starting to feel better after this terrible operation. Jeepers wisdom teeth is no joke.  4 at once anyways....

I am leaving for SA on the weekend.  I will be gone 6 weeks.  Don't know how much opportunity I will have to blog, but I will try a update every now and then.

This is my off time. 

My off time still includes training and healthy balanced meals, because this is what makes me feel good.

When you feel you need a break, don't beat yourself up. Don't be too hard on yourself. Everyone deserves a break every now and then.

 When what you are doing is not fun anymore, you must stop and ask yourself the question - Why am I doing this?

Therefore --- WORK HARD/ PLAY HARD! I am going to enjoy my time :)

Omelet with ham, blue cheese and Cherie tomatoes. YUM

Pork stir fry with quinoa

Oats cookies

Hello Friends -

I know I talk a lot... lol.. too  much. :)  Hope you missed my absence? Most of you following me would know I have been in hospital for my wisdom teeth. All 4 off them, and it was hellish. No jokes.  I am heavily sedated as I am typing this post. Hurts like hell.

So..  I have been in bed 3 days and soooooo bored!!! I want to share this cookie recipe I made just before my show. And YES, I ate all of them last week. he he he... I knew this teeth operation will sort any unwanted water retention. And so it did... dropped 3kgs already. Eating nothing but Apple compot and ice-cream. Not at all as gorgeous as it sounds... grrrr

Focus:  RECIPE:

3/4 cup of butter
1/2 cup of wholegrain flour
2 and 1/2 cups of oats
1/2 cups brown cane sugar
pinch cinnamon
pinch salt
Tsp baking soda
1 egg

Additional:
1 TBSP Peanut butter
1/2 cup almond flakes
1 TBSP Honey

Mix it all up. Bake for 15-20 minutes at 200 deg.

Voila!!!
Enjoy this cookies girls - gotta let your hair down every once in a while :)

Quinoa breakfast

Hello friends, 

Since I like to follow paleo lifestyle in my off season, I tried this two breakfast options.  I must say both is delicious! 

Let met tell you a little bit about quinoa first! 
Quinoa is a protein rich seed, used as a grain.  Its high in amino acids, with a  nutty taste. 
Quinoa is known as a complete protein, because it contains all the amino acids, therefor, it is a good food source in a vegetarian diet. 

Quinoa breakfast with berries

You can find some vit B in quinoa, as well as antioxidants. 

There are 374 calories in 100 grams of quinoa

Calorie breakdown: FAT - 48 cal ;  Carbs  280 cal ;  Prot 45 cal

As you can see, this is really a nutritious calorie dense food.  So I keep this in my off season! 

The first recipe:  Quinoa with roasted pecans, honey, banana and Greek yogurt. 
Chop and roast the pecans in a pan until you can smell the roasted nutty flavour.  
Add the cooked quinoa in, along with some honey to taste.  

Quinoa breakfast with banana

When it is well heated, serve with chopped banana and a blob of Greek yogurt. 

The second recipe:  Quinoa with maple syrup, cinnamon, lactose free milk and blueberries.  

This is just what it is, heat the cooked quinoa and add your ingredients. 





Bonn Ap!