Day 30.....

Woke up this morning feeling really rested and no sore throat, win! For breaky I made some spinach and carrot patties, 2 eggs, 1/2 an avo, some roast turkey and sliced grape tomatoes.

Spinach and carrot patties:

1 orange carrot grated
1 purple carrot grated
1/4 cup of frozen spinach thawed
1/4 cup of almond meal
1 egg
Pinch of garlic and onion powder
Coconut oil

Put all ingredients into a bowl except for the oil and mix well. Divide mix into 4 portions and roll into balls. Melt coconut in a fry pan and put the balls in the pan and flatten with the back of a spatula. Allow to cook until golden brown on both sides. For a morning snack I had the leftover carrot and spinach patties and some roast turkey breast.

Lunch today was a roast beetroot, pumpkin and sweet potato salad with baby spinach, grape tomatoes, a small grilled chicken breast and a lemon Dijon dressing.

My afternoon/pre workout snack was some snow peas and turkey. Today's workout was 4-4-4-4-4 of front squats and a finisher of max V ups or sit ups ups in 4 mins.  At the bottom of the squat we had to hold a good position for 3 seconds before standing up.  3 seconds never seemed so long lol, especially failing on my last rep at 37.5kg, damn it! I managed 108 sit ups in the finisher. After training I quickly ate my post workout meal of a boiled egg and some roast sweet potato before heading to reserves. I took some leftover curry from last night for dinner.

Less than half an hour till whole30 is finished... No, I'm not going to stay up to have something crazy as soon as midnight ticks over lol. I did that last time and made myself sick with a sugar hangover!  Will try and be sensible and maybe have one cheat meal :)



 

Day 29

Woke up feeling like I was swallowing razor blades this morning, not cool! :( but after a nice hot coffee felt a little better. For breaky I made a mushroom, red capsicum and avo omelet using 4 sliced mushrooms, 1/2 a red capsicum diced, 1/2 an avo also diced and 3 lightly beaten eggs. I cooked the mushrooms and capsicum in a little coconut oil then added the eggs. Just before I folded it in half I added the diced avo. I also had a coffee with coconut milk.

For a mid morning snack I had some sliced ham and a carrot. Getting lazy and don't even bother to cut them up now, just wash and eat lol.

Went and met up with Han for lunch, had to adjust the order to keep to whole30, but the waitress was fine with it. I ended up having a salad of mixed salad leaves, roast pumpkin and sweet potato, sundried tomatoes, cherry tomatoes, red onion and avo with some sliced lemon for dressing, a black coffee and a sparkling water with lemon. Also had some sliced turkey when I got home.
Mid arvo/pre workout I had a boiled egg, some grape tomatoes and a coffee with coconut milk. Today's WOD was 15-12-9 of power snatch and wall climbs. I scaled the weight to 20kg and started on 1/2 wall climbs, but knew I wouldn't finish before cut off and changed to hand release push ups with shoulder taps. In hindsight, probably could have gone a little heavier on the bar, as I finished in 8:32. Post workout I had some roast sweet potato and turkey.

When I got home I made a red chicken curry with coconut cauliflower rice for dinner.

Red Chicken Curry:

I found this brand curry paste at Woolies and it doesn't have any preservatives or sugar.  I did change the instructions slightly though
.

300g chicken thighs cubed

1/2 a medium eggplant cut into 1/2cm cubes

About 1 & 1/2 cups of broccoli cut into small pieces

A decent sized handful of snow peas with the stringy bits pulled off

I had 1/2 a red capsicum in the fridge so diced that up and threw it in (if I had a whole one would have used it all)

Coconut oil

1 400ml can of coconut milk

Heat up a wok and add a little coconut oil.  Place the curry paste in the wok and stir until fragrant.  Add the chicken pieces and mix them with the paste well.  allow the chicken to cook for about 5 mins stirring frequently.  Pour in the coconut milk and stir to incorporate the curry sauce.  Add the veggies and bring to a simmer. Allow the mix to simmer stirring every couple of minutes until all the veggies are cooked.  While this is happening you can make the coconut "rice"

Coconut cauliflower rice: Serves 2

Whizz up 1/2 a small head of cauliflower in the food processor to a rice like consistency. Place into a microwave safe container and mix in 1/2 cup of coconut milk. Heat for 2 mins on high, stirring every 30 seconds.

After dinner I had a cup of green tea. 

Last day tomorrow..... 



Day 28 - Getting a little nervous...

 

I'm starting to get nervous about the end of the whole 30.  I like having this little safety bubble that gives me an excuse to not eat and drink certain things! And I have really enjoyed writting the blog.   Last time I didn't go very well after the finish of the 30 days and felt terrible physically and emotionally for undoing all my hard work. This time I am determined to maintain a fairly strict 80/20 of good paleo eating. I am thinking I might even create a facebook page after finishing for continued recipe sharing and where others can post things too :)

Woke up this morning before my alarm at about 6:30am.  I made a carrot and zucchini omelet for breakfast and a coffee with coconut milk.  I grated up 1 each of a small purple and orange carrot and a zucchini and melted some coconut oil on the fry pan.  Once melted I added the carrot and zucchini to the pan and cook for about 4-5 mins then spread the mix out evenly over the base of the fry pan.  To this I added 3 lightly scrambled eggs and swirled them around the pan to cover all the mix.  Once the egg was pretty much cooked I folded half of the mix over, was a little tricky as the carrot and zucchini mix didn't hold together that well, but worst case scenario it would have ended up being a scramble :) 

Managed to be able to jump in on a lifting session with Mel and Haley out at Honey Beavers coached by Ben Turner.  Was an awesome class and learnt a lot about position, movement, extension and speed.  Still need heaps more work, but was a pretty good start and hopefully I'll be able to translate these new skills into my next weights day at Roar :) 

When I got home I made up a quick and easy salad of baby spinach, sundried tomatoes, kalamata olives, red capsicum, mushrooms and salmon, dressed with the juice of half a lemon.  If you're not a fan of salmon you can easily add a meat of your choice.

For dinner I made an eggplant lasagna:

500g of grass fed beef mince

1 brown onion diced

3 cloves of garlic crushed

2 x tins of crushed or whole tomatoes

140g tin of tomato paste

1 large eggplant sliced thinly

1 red capsicum diced

4 button mushrooms chopped

2 small zucchini diced

2 tomatoes sliced

1 tablespoon of dried oregano

1 teaspoon of dried basil

Salt and pepper

1/4 cup of almond meal

1 teaspoon of ghee

Lay some baking paper out on the bench and spread out the sliced eggplant.  Sprinkle salt over each slice and leave to sit while you make the meat mix.  Heat ghee in a large pot and cook onion and garlic until starting to brown.  Add mince to the pot and cook through.  Once the mince is cooked add the tinned tomatoes, tomato paste, basil, oregano, mushrooms, zucchini, capsicum and salt and pepper.  Allow this to simmer on a low heat for about 30 mins.  While the meat mix is simmering rinse the salt off the eggplant and pat dry with some paper towel. Heat a little more ghee in a fry pan and fry the eggplant on both sides then set aside on some paper towel on a plate.  Once all the eggplant is cooked grab a baking dish and place a layer of the meat mix on the bottom.  Top with a layer of eggplant (you may need to cut some slices to fit and fill gaps), another layer of meat, more eggplant and sliced tomato.  If I wasn't on whole30 I would have sprinkled some Parmesan over the tomato, but used a little almond meal instead.  You could leave this step out as it didn't make a lot of difference.  Place the baking dish in the oven under the grill until the tomatoes are nicely cooked.  Slice into desired portion size (I got 6 slices out of mine) and freeze any leftovers for a quick and easy meal.        

Day 27 - The finish line is in sight :)

Ahhh Saturday! A hero WOD, breaky at elixir with the awesome crew from Roar, a new hair do, a dinner I didn't have to cook, then catching up with the roar crew again at the Newy. Pretty sweet day all round :)

This mornings workout was "Forrest" Rx is 20 L pull ups, 30 toes to bar, 40 burpees and an 800m run x 3. I scaled to 20 band pull ups and 20 leg raises, 30 sit ups, 20 burpees and 800m run x 3. Cut off was 40 mins and I made it in 36:20.
For breaky I had 2 poached eggs, avo, mushrooms, and tomato with 2 half strength long black coffees.

After breaky I headed home to shower then off to the hairdresser.  Always nice to tune out with a gossip mag for a few hours and the scalp massage at the end is one of the best part lol. Because I was at the hairdressers over "lunch time" and by the time I got home wasn't that hungry, I just snacked on some roast turkey, grape tomatoes and carrot sticks. 

Dinner was a BBQ'd grass fed sirloin steak and mushrooms with carrots, broccolini and some sweet potato chips, not pictured as they were still cooking, so ended up being an after dinner snack :)

After dinner headed to the Newy for Rachelle's B'day drinks. I say it a lot and to anyone who will listen, but I love our awesome crew.  Such a great bunch and always look forward to training and catching up with them :)  Tonight I was on the soda waters again and did have some lemon in it for taste even though I'm trying not to have fruit till the end, I needed a little flavour in it.  Although lemons do contain fructose, the level is quite low compared to other fruits.  And I wouldn't eat slices of it, except maybe with a little tequila and salt lol. 

When I got home I was a bit hungry and should have just gone to bed, but instead had a small piece of frittata heated up in the microwave. At least it wasn't some sugary rubbish I guess!



 

Day 26

Home after night shift and in bed asleep in record time! Grabbed a slice of roast turkey on the way up the stairs and managed a solid 5 hours sleep before my alarm went off.
For breakfast/lunch I made a "pizza" with a base of 2 large round slices of ham off the bone, baby spinach, sliced tomato, avo all topped with 2 scrambled eggs. This was washed down with a coconut milk coffee. Headed to the physio the sarve and got the all clear to run again, yay! Calf fixed, quad is a work in progress... Not sure if it's a good thing that a physio is excited that you're an "interesting case"?

Headed home to make a big batch of apple bombs to take to training.  I'm not having fruit until the end of whole30 and had a heap of apples to use :) 

Today's WOD was 3-2-2-1-1-1 of power snatch.  I already knew my 1RM was 27.5kg from last weeks lifting session and really wanted to get 30kg today.  I was so close, got the bar high enough, just couldn't get under it fast enough.  Will do some extra skill practice at home and I WILL get it next time! 

For dinner I made some coleslaw using about a cup of a pre shredded packet of red cabbage, white cabbage and carrot from the supermarket and added some homemade mayo, salt and pepper and lemon juice.  I topped this with a grilled salmon fillet (also seasoned with salt, pepper and lemon juice) and some grilled asparagus.  After dinner I was still a little peckish and had some carrot sticks, grape tomatoes and sliced turkey. 



 A short post today because I slept for half of it lol, time for bed again to be fresh for training in the morning. 

Night All :)

Day 25

LOL

Kind of felt like a day off today until it got closer to the evening and having to start work at 10:45pm.  Only the one 8 hour night though as an extra, then 6 days off!  I was up at about 6:30am to cook up some breaky before heading off to get my tax done.  I made a tomato and spinach omelet with grilled mushrooms and a coffee with coconut milk. 

If there was someone in a chopper above me this morning watching me miss numerous turns and drive in a big circle trying to get to Redcliffe they would have been laughing their arses off!  But when I finally made it to my appointment it was well worth the trip! I am officially HECS debt free and even with paying off the remainder of last years bill came away with the best tax return I've ever received :)  I had been voluntarily paying extra tax, which also helped.  When I got home I had a snack of carrot sticks, grape tomatoes, some roast sweet potato and another coffee. 

I made a trip to the shops to restock on mineral water and decided I'd just grab a couple of boxes of 12 1.25L bottles, as I use a lot of it. There was a lovely old man of about 65 who came up and asked me if I needed help lifting the box.  Was very nice of him to offer, didn't want to tell him I could carry that weight in each arm lol, so I let him hold the trolley for me, as he said they could be tricky and roll away. 

For lunch I had a salmon salad of baby spinach, sundried tomatoes, kalamata olives, red capsicum, avo and a tin of salmon in spring water. 

Today's workout was a 25 min AMRAP (love these!) of 200m run (row for me till I get the all clear to run again) 10 push press (did 25kg) 20kb swings and 30 squats.  I managed 4 rounds + row, pp and 9 squats.  Post workout I had some sweet potato and a boiled egg.  When I got home I cooked up one of the organic sirloin steaks from the super butcher in some coconut oil, with grilled asparagus, roast carrots and brussel sprouts.



I've packed my food for the night, it consists of some pumpkin, sweet potato and carrot soup, a boiled egg, snow peas, grape tomatoes, carrot sticks and some red capsicum plus 2 x 1.25L bottles of mineral water, a coconut water and a couple of green tea bags.

  

Time to get ready for work, night all :)

Day 24

Awwww, so cute!

So over these cold mornings, bring on summer! Grabbed a quick breaky of some frittata before heading to work.

Pretty constant at work this morning and before I knew it, it was time for morning tea. I had some carrot sticks and grape tomatoes. Today is day 3 of no fruit, nuts or bacon and feeling pretty good! Had some sugar cravings yesterday, but been fine today :)

For lunch I had some steamed veggies and some of the mince mix I made early on, that I also used for the shepherds pie.

After work snack was a boiled egg, a slice of turkey, some carrot and a coffee with coconut milk. Lifting session again tonight so went to the 6pm class. Todays WOD was a Tabata mash up of Thrusters, sit ups, box jumps and hand release push ups. Score was lowest score for each exercise added together. I got 5 box jumps, 5 push ups, 5 thrusters and 10 sit ups = 25. Tonight's lifting session was cleans and finding our 1 rep max. I pb'd on my power clean 1RM with 40kg. Really enjoying these extra skill sessions!

For dinner I made lamb cutlets seasoned with S&P and lemon juice, broccoli fitters, roast zucchini, eggplant, purple and orange carrots and red onion in EVOO and rosemary.

Broccoli Fritters: Makes 4

2 cups of broccoli pulsed in the food processor about 10-15 times.
1/2 cup of almond meal
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
2 eggs

Place all ingredients in a bowl and mix well. Divide mixture in to 4 and roll into balls. Heat some oil of your choice in a fry pan, place the balls in the pan and flatten with an egg flip. Cook until nice and golden brown on both sides.

I was still a little hungry after dinner, so finished off the leftover fritters and roast veggies I was going to save for tomorrow lol.

Cool vid :)
http://youtu.be/Pbdewwtm70w

Day 23 - Time is flying!

I can't believe it is day 23 already! Time has seriously flown this time round.  Although it was a day off for me today I was awake at 6:30am.  For breakfast today I made a turkey, mushroom and avo omelet and a coffee with coconut milk.

I have a new picture app, now I can make them all artsy lol :)

Decided today was going to be a "home" day to get some housework and other things done that I had been procrastinating over.  For a mid morning snack I had some carrot sticks, a slice of roast turkey, a boiled egg and a passionfruit and pear green tea.  So they didn't go to waste I decided to cut up all the strawberries and watermelon I had in the fridge and freeze them along with a punnet of blueberries.  So tempting to eat one of the strawberries, but I decided no fruit this week and I'm sticking to it!

I headed into work at army early thinking we had a medical booked in, but no, I must have looked at the wrong day in the diary... Anyway, that gave me plenty of time to sort through the couple of hundred emails I had to catch up on :)

For a late arvo snack I had some more carrot sticks (I may turn orange from the amount of carrots I'm eating lol) and a few grape tomatoes.  Then for dinner I had a salmon salad with a big handful of baby spinach, sun dried tomatoes, kalamata olives, red capsicum, avo and a tin of salmon in spring water. 



I got some new paleo recipe books today (thanks Matt!) that will be put to very good use after whole30. One of them is deserts, so dangerous, look out team Roar, I might make Friday treat day a regular thing hehe ;)

No training today, just some triggr point work on my quad and calf rolling. 

Night All :)

Day 22

7am start this morning, so up at 5:30, heated up some frittata for breaky and a pear and passionfruit green tea. I cut up some carrot and red capsicum sticks for morning tea as today is the first day of no fruit, nuts or bacon (forgot to mention bacon yesterday) for the remainder of whole30. 

For lunch I took a small container of shepherd's pie and got a big serve of steamed veggies from the hospital cafe. 

The toughest time was when I got home from work, normally for my arvo snack I'd just grab some nuts or a piece of fruit.  As soon as I walked through the door I boiled up a couple of eggs and also tried out the method of cooking them in a muffin tray in the oven.  Unfortunately cooking them in the oven didn't work out so well... I followed the instructions, but the part of the eggs that was touching the actual tray was very over cooked.  I won't completely give up, I'll try it again for less time and see how that goes. My snack was a boiled egg and some sweet potato.

Today's WOD was a 15min AMRAP of 14 OH lunges 15kg, 10 burpees and 8 pull ups (I used green band).  Managed 4 rounds + 8 burpees, I struggled with the lunges as my quad was really sore today, not sure what I did to aggravate it, but getting really frustrated! We did a finisher of max distance plate carry in 4 mins with a 15kg plate and for this one I got 450m.

After training I called into zone fresh to pick up a couple of things then headed home and made some wagyu topside and veggie skewers.  The meat was already diced which made it a lot quicker, I just cut up some red onion, mushrooms, zucchini, eggplant and red capsicum.  I cooked them in the griddle pan with a little coconut oil, but they didn't cook really well, as some of the pieces of meat weren't touching the pan, so had to finish them off under the grill in the oven.  When I cook up the left overs tomorrow I'll use the BBQ.

After dinner I had a craving for something sweet and decided to try and make a whole30 hot chocolate.  I just used about 75ml of coconut milk 1 teaspoon of organic cacao powder and 1/2 teaspoon of cinnamon.  I then filled the remainder of the cup with boiling water and stirred it really well.  Actually wasn't too bad, I'll make that one again :)



Day 21

3 degrees overnight and even being tucked up in a swag didn't stop my feet from being like ice blocks when I had to get up at 5:45am! After packing up all my gear I made a nice warm cup of tea and had a mish mash of what food I had left in the esky for breaky/morning tea. A small apple, a couple of sliced of turkey breast, some carrot sticks, a small banana, a tin of salmon in spring water, and an organic apple, banana and blueberry purée sachet.

We started packing the trucks and then headed down to watch the troops perform their final assault. Once we were knocked off I headed home and had some nuts and a couple of small pieces of slice.

For lunch I had a craving for eggs, so threw some diced red onion, bacon and red capsicum in a pan with a little coconut oil. Once they were cooked I poured in lightly beaten eggs (2 whole eggs and 1 egg white). When the omelet was almost ready I topped it with some baby spinach leaves and flipped one half over, done! Omelets are so quick and easy, great if you're in a hurry or can't be bothered going to too much trouble :)

For dinner I decided to attempt something I saw on My Food Religion the other day, Grainless Sushi! http://myfoodreligion.com/2012/08/01/grainless-sushi/  You can put anything you like in them, I just used what I had on hand.  I put in some avo, red capsicum, carrot, tuna and mayo

Rolling skills need some work, but tasted great. Once Mammoth Kitchen starts stocking Coconut Amino's I'll be set!

I've decided for my last week of the whole30 I'd like to reign it in a little more and will be restricting nuts and fruit. I seem to have a little cashew, brazil nut and almond addiction and have also been having a bit too much fruit, purely for its convenience. So a week without them definitely won't kill me.!

I'll be trying this tomorrow!



It's time for some much needed sleep, night all :)

Day 20

Up early this morning to get out to reserves by 7am. I had some frittata for breaky and packed the esky! I managed to miss the turn off and had to take the scenic route lol. Luckily Lisa is my range safety driver for the weekend and it gave her more time to finish her coffee at range control :)

Our sweet ride for the weekend!

Wasn't too bad all day, plenty of time to read :) Had a casevac to Ipswitch hospital tonight though and we waited in the ED for almost 3 hours before we got the ok to head back and didn't get back until about 11:30...

Catching up on some reading :)

Didn't really have actual meals today aside from breaky, more just grazing throughout the day. Had some nuts, a pear, a punnet of strawberries, carrot sticks, roast turkey breast, a tin of salmon in spring water, a banana, grape tomatoes, some coconut rough and choconut slice. As crazy as people may think it is, I also took along some organic baby food too.  I had sachet of of apple sweet potato and carrot puree, 2 organic beef apple and beetroot sachets and a pumpkin, sweet potato and carrot sachet.  They have no preservatives or added sugar and were really convenient to carry! 

Day 19

Another sleep in this morning, yay! Got up at about 8:30 and headed straight for the kitchen to make some breaky. Some people say they find it hard to eat straight after waking up, but I'm certainly not like that, I usually wake up hungry lol. Today I made a breakfast stack with some grilled eggplant, bacon, red capsicum and eggs layered on a plate. To this I added some halved grape tomatoes, a mushroom quartered and fried in a little coconut oil and half an avo. I also had a green tea with pear and passion fruit.  For a morning snack I had some carrot sticks with ABC spread.

Lunch today was a grilled chicken salad with balsamic dressing.  I used 1 small chicken breast cut into strips and grilled in a little coconut oil. In a bowl I placed a large handful of baby spinach leaves, about 4 grape tomatoes halved, 1/3 red capsicum diced, 6 kalamata olives halved and 1/2 an avo. I topped all this with the grilled chicken torn up and about 2 tablespoons if the balsamic dressing I used yesterday (1 part balsamic to 1 part olive oil) .

This afternoon I decided to make another slice that I saw on fast paleo to take to crossfit. I think I'm what may be referred to as a "feeder" I really like making things for other people lol.  This one is called Raw choconut bites and literally took 5 mins to make!

Raw Choconut Bites:
1 1/2 cups of almond meal
2 cups of coconut flakes
3 cups of pitted dates
1 teaspoon of vanilla essence
1/4 cup of melted coconut oil
2 tablespoons of coffee (or water if you don't like coffee. I found 1 nespresso pod was the perfect amount)
1/4 cup of organic cocoa powder

Place all ingredients in a food processor and pulse about 15-20 times then run for 20 seconds until all ingredients are combined and there are no big chunks.  Line a small slice tray with baking paper and pour the mix in. Press down firmly into an even thickness and place in the freezer for approx 20 mins to firm up a little. Remove from the tray and slice into squares :)

I also made mayo for the first time today, it was so easy!

PALEO MAYO

URL to article: http://fastpaleo.com/paleo-mayo/

Cooking Time: 15Min Prep

Serves: 4

Ingredients and Cooking Steps

• Mustard
• Lemon Juice
• Apple Cider Vinegar
• Omega 3 or Free Range Eggs
• Olive Oil

1 tsp Mustard (basic yellow)
1 Tbsp Lemon Juice (can use Lime for a change)
1 Tbsp Apple Cider Vinegar
2 Omega 3 or Free Range Eggs (they emulsify better at room temp although it can be done cold)
Combine all in blender and whip until well combined
1 cup Light Tasting Olive Oil
With blender on high drizzle in olive oil using one tbsp at a time. For a while it will seem like nothing is happening and just about past the 1/2 way point in adding your oil you’ll hear a change in the blender sound and instead of a sloppy liquid it will thicken a bit. Keep adding the remaining oily slowly although you can pour at this point instead of a tbsp drizzling in at a time. Add 3-4 grinds each of your favorite Epicure salt and pepper and then stick your spoon in and sigh a happy sigh!
Keeps in the fridge easily up to 1 week.

Today's workout was awesome! 5 push jerks on the minute every minute for 10 mins. Once the jerks are completed do max double unders for the remainder if the 60 seconds and score after the 10 mins is the number of all the double unders. I used 25kg for the jerks and got a score of 214.

I have seen some interesting articles recently popping up on Facebook about pre and post workout meals and realised I may not have been on the right track with having so much protein pre workout. Today I just had a small banana pre and a mini quiche and some roast sweet potato post. Oh and a few sneaky pieces of slice lol. I'll continue to read about this topic.

For dinner I grilled an organic sirloin steak and made some sweet potato, egg and bacon salad.

Sweet potato, egg and bacon salad: Serves 1-2
1/2 sweet potato cubed and steamed
2 boiled eggs quartered
1/4 of a red onion diced
2 tablespoons of paleo mayo
2 slices of nitrate free bacon grilled and sliced into small pieces

Mix all ingredients together and serve, too easy!

I'm heading away with the reserves in the morning and don't get back until late Sunday arvo so before heading to bed I prepped all my food, as everything in ration packs is full of preservatives, sugar and heaps of other things that are definitely not whole30! Luckily, being a medic I have the luxury of a vehicle and being able to take an esky :)

Day 18 = Great day :)

OMG it was cold this morning! Coldest Brisbane morning in 4 years, thank god I didn't have to get up for work lol.  When I finally did get up I heated up some frittata and a left over burger for breakfast with a jasmine green tea. 

Pretty productive day off today, washing done, car washed, out to The Meat-ing place for some nitrate free bacon and salmon fillets, then Charlies fruit market and training followed by a quick trip to Aldi to stock up on sparkling mineral water (FYI Mount Franklin 1.25L on special this week for $1.49). 

Re-Sup!

For lunch I grilled up a salmon fillet that I had seasoned with some salt and pepper and the juice of half a lemon, With this I made a salad of mixed salad greens, grape tomatoes halved, diced red capsicum, kalamata olives, diced mushroom and avo dressed with lemon juice.

Today's WOD was 3-2-2-1-1-1 of power cleans, unfortunately only got the 3 and 2 done before we ran out of time, but got 35-37.5kg, the finisher was tabata burpees, Yay BURPEES!!!!  For dinner tonight I made a chicken salad inspired by the Fast Paleo's Sunny Californian Salad.

Berry nice chicken salad: Serves 1

1 organic skinless chicken breast

Handful of baby spinach leaves

4 Strawberries sliced into quaters
Small handful of blueberries
1 slice of nitrate free bacon
1 tablespoon of balsamic vinegar
1 tablespoon of basil infused olive oil
1 teaspoon of coconut oil
 10 pistachio nuts

Using a meat malat, rolling pin or the palm of your hand bash the chicken breast to an even thickness (also good for stress relief lol).  Melt coconut oil in griddle pan and grill bacon and chicken.  Place spinach and half the berries in a bowl.  Once bacon and chicken is cooked slice and place on top of the spinach.  Top with the remaining berries. Put the oil and balsamic into a jar or air-tight container and shake well.  If you like you could also add a teaspoon of dijon mustard and pour over the top. Finally sprinkle the nuts evenly over the salad (you can't see them in my picture because I forgot to add them until I'd already started eating lol, knew I'd forgotten something)

After dinner I made a double batch of the Cacao Coconut Rough slice.  Even though I accidently only added 1/2 the coconut, it still tastes great!

Cacao Coconut Rough....

http://www.vegiehead.com/desserts.html

Makes 8 squares

-1/2 cup raw almonds
-3/4 cup coconut oil, melted
-1 tbsp coconut butter OR 1 tbsp almond butter
-1 cup shredded coconut
-1 1/2 bananas
-1/4 cup raw cacao powder

-Line a small, rectangle baking tray with baking paper
-In a high powered blender or food processor, blend the almonds until they become a fine meal
-Add the melted coconut oil, coconut or almond butter, shredded coconut and bananas
-Blend until smooth, then press 3/4 mixture down into the tray
-With the remaining mixture, add the cacao and stir well
-Pour on top, and freeze for 15 minutes
-Cut into squares and freeze until ready to serve.

That's it for today, more new recipes to come tomorrow :)

Day 17

Running sooooo late this morning! Didn't get to sleep till close to midnight after army, so ended up having 2 mini quiche's while driving to work lol.

For morning tea I had some mixed nuts, a pear and a green tea. Lunch today was some shepherds pie, carrot sticks, a few strawberries and a coconut water. 3:30 could not come quick enough, looking forward to days off.

After work headed straight to the physio for my follow up appt. More pain, but it's working! Still no running till next week, but hopefully i'll get the all clear. It's funny how when you're told you can't do something, that's all you want to do.... I went to the later class at roar tonight so I could back it up with the olympic lifting class. The WOD was a series of 2 min amraps with 2 mins rest between each. There was muscle ups, or for people like me who can't do them yet, 3 pull ups & 3 push ups = 1 muscle up, wall balls, box jumps, kb swings and overhead plate lunges. Really cool workout! We then rolled into the first Olympic lifting class held at roar, so good to be able to really concentrate on our technique and get the movements right, which will then be reflected in increases in the weight we can lift :)

It was after 8 when I got home, but really wanted to cook up one of the organic sirloin steaks they guys picked up for me at the super butcher today! So much meat, 20 organic sirloin steaks, 4 huge organic chicken breasts, and a 1kg tray of wagyu topside diced. The steak was one of the best I've had in ages! I just seasoned it with a little salt and pepper on each side and cooked it in the griddle pan with coconut oil for about 2-3 mins on each side. I steamed some cauliflower and roasted up a small zucchini, purple carrot and an orange carrot drizzled with some basil infused olive oil in the oven for about 20 mins (add the zucchini at about half way). After dinner I had a few carrot sticks with some ABC (almond, brazil nit, cashew) spread.

Sleep in tomorrow, hell yeah! Night all :)

Day 16

Breakfast today was some of Nick's Fab Frittata, very yummy and he gave me a whole tray of it! Wasn't hungry all morning (Recipe to come in the next few days).

For morning tea I had some mixed nuts, a banana and a green tea and lunch was a salmon salad with mixed salad leaves, red capsicum, sliced mushrooms, kalamata olives, a tin of salmon in spring water, the juice of half a lemon for dressing and a pear. Again at lunch today I was quizzed about my food choices and the "diet" I'm on. The question was asked "well what can you eat then?" seriously!... I swear some people must think the basis for all "food" is dairy, wheat, sugar and processed crap! I'm getting really tired of having to justify my choice to eat healthy and look after my body...

No training today because I worked an early at the hospital then army tonight.  For dinner I put together a burger stack with one of burger patties I made and froze the other week, some eggplant slices fried in a little coconut oil, mashed avo, baby spinach, carrot and some botton mushrooms quartered and grape tomatoes halved and cooked in coconut oil.  When I got home from work, I had a small handfull of mixed nuts.