Coconut flour crust chicken

Hello Babies,

Hope you all are doing great?  It's the beginning of a new week and I have SO many goals... which are all on track btw.

I came up with a winner recipe yesterday.  I will be making alot of these now.

You need chicken mince. Season with chicken spice, salt, pepper and mixed herbs.

Make patty-like circles with the chicken and roll in coconut flour.





























Grill in coconut oil over low heat for about 10 minutes each side in a nonstick pan.

Serve when golden brown.

Tuna bake

Hello .... 

I just woke up and not able to sleep again. Went to bed so early last night , earlier than I normally do and now I am awake! Grrrrrr ! Actually it's nice , I am listening to the rain falling outside. Beautiful music in my ears. 

I would like to share this progress picture of my tush with you.  Anyone who knows me , knows how hard I have been training my glutes. Main goal: buttlift !  This is 6 months of REALLY hard work. I am so happy with the result. You can clearly see how the crease have lifted! 

Okay I'm not planning to talk only about my behind.  :) 

I want to share a super fast , delicious recipe , for when you are very limited on time. 

Tuna bake: 

All you need is 2 cups cooked mixed vegetables , a can of tuna and 3 eggs . 

Place cooked veggies in a bread pan, cover with the tuna. Beat the eggs with 2 tablespoons of milk and add spices to taste. Pour the mixture over the tuna and veg.

Bake for 40min at 200deg . Should give 3 servings of 130 calories each 

Breakfast muffins with blueberries

I just want to share this great recipe with you quick.  I have to get to work. These muffins have a moist texture on the inside and a nutty taste from the ground flax seeds. I did not add any stevia, because I do not want them sweet.  You could add stevia if you are more of a sweet tooth.

20g ground flax seeds
20g raw oats
100g egg whites
70g Banana
30g Blueberries
Half teaspoon of baking powder
Drop of caramel essence

Mix everything well and scoop into muffin pan. Bake at 180degrees for 25-30minutes

When cooked, let it cool for about 10minutes.  The creamy drizzle is optional and was made with a tablespoon of QNT SPORT Delicious protein , a dash of cinnamon and 2 tablespoons of light coconut milk.

Remaining positive.

Hello friends,

I hope all of you are doing great.  This is my favourite time of the day, when I can just come home after a day's hard work. Have a good nutritious meal.  Take off my make-up so my skin can breathe again. Take a cold shower (not cold by choice).  Sit down and sip a mug of infused tea. Ahhh bliss.  I was suppose to go train, but my body is just so drained - it is better to know when you need rest.

My thoughts have been around this topic the whole day.  How do you remain positive when it feels like everything around you is working against you? I tend to believe that I am a positive and grateful person, but even the most positive of us have days where you would rather go rock in a corner with your knees hugging your chest. lol. Serious... this happens to the best of us.  What makes the difference is how you are going to handle this negativity.

Look life in the eye and just say 'COME AT ME' ...  Your attitude will be the number 1 denominator in whether problems is going to get under your skin or not.  I have this thing I do and for me it really works.  I wallow in self pity for a day.  Really. Ha ha! Normally while I am doing this, it dawns upon me that I am being such a ungrateful idiot, because I have so much to be thankful for.  There are people so much worse off and they are smiling.

Obstacles are ALWAYS going to come your way in many shapes and forms.  Lift your pretty lill' chins up ladies and look life in the eye.

Anyhow... on  a lighter note.  Here is a delicious meal recipe I had after work today. Took me 10 minutes to prepare!

People always ask me how I get my fish like that.  I have a few tricks up my sleeve... which I am still deciding if I am sharing ( I am bribe able... haha)

Pan grill your hake in coconut oil.  I seasoned with Coarse salt,pepper and rosemary.

For the coleslaw I shredded cabbage.  Added 100ml of Hellman's Light mayonnaise, a tablespoon of honey and about 100g of dried cranberries.  Salt and pepper to taste.

Bonn ap!

Baked apple and coconut milk

Good  morning,

Hope everyone is doing great and ready for the new year?  I sure am!  This is going to be a good one.  I have so many plans and dreams and ambitions and not shy to act on them !

I returned yesterday from a lovely visit at my parents on the farm.  They live in a little house between the mountains.  It is absolutely medicine to the soul to wake up there in the  morning.  There you realize that there is something so much bigger than you in this universe.  Anyway.....

I put a little twist on my normal apple compote.  Cut your apples into quarters, sprinkle with cinnamon, ginger, nutmeg and cloves.  Bake in the oven until soft.  Bathe in coconut milk when cooked.

Normally I would eat my compote with almonds, so I only swapped the nuts for the milk.  This is like dessert.  I highly recommend!

Also this is a paleo as you can get.  I am getting good at complying to Paleo now. (Said after doing one decent meal ....lol)

Friday burn!

Hello my friends...

Fitness sure takes a lot more motivation in the festive season, BUT I am doing what needs to be done! Already cleaned up the diet.  I am working hard for next season and planning the bring the best shape to date! The earlier you start... the better prepared!

The fact that I have heat activated eczema this summer does not make my case easy... since there is no Gym in the town I am on holiday.  This means I am squatting in the kitchen, next to where my Dad is frying bacon and onions. .....lol .... its okay, you can laugh at me now.

Here is my workout from this morning:

Super set:
Bicep curls
Overhead triceps extent ions
Push ups
15 reps 4 Sets each

Super set:
Bent over rear delt raises
Lateral raises
Front raises
15 reps 4 Sets each

Squat with kettle bell alternating between front grip and overhead grip.
20 reps 4 sets

Calf raises
25 reps 4 sets

Abs:
Reverse crunches
Leg raises
Bicycles
20 reps 3 sets

This workout took me 50 minutes to complete with a good sweat and calorie burn!

Enjoy!

Festive damage control!

This is a nightmare in any healthy eater's life.  I have a very sweet tooth and staying clear of sugary treats is by far my biggest challenge.  If you know how sugar react in the brain, you will understand more of this.  Sugar registers in the same part of the brain as highly addictive drugs. So there you have it.  When you feel weak around sugar, its not simply a thing of will power, there are actually hormones involved.  People differ, and while for some this is not a problem at all, for others it is a massive challenge.  I fall into the challenged category! lol

So, how do we do damage control? 

1.  Stay active!  By maintaining your regular workout routine, you can put this excess of calories to a positive use.  Calorie excess means MUSCLE BUILDING! :) 

2.  Keep your meals super clean around Christmas day and allow one day  or meal to enjoy to the full with your family.  This will not derail your positive efforts too much.  This is what I tried this Christmas.  I feel so terrible after the indulge yesterday.... I am not even hungry yet and it's already time for lunch. Uuurgh no fooooooood! 

3.  Do NOT go do shopping hungry. 

4.  STOP eating when you are full.  Do not keep on eating simply because the food is there. 

5.  After Christmas, up your workout time for a week or 3.  Try to increase by 15 minutes each day to burn off the excess calories.