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Your Thirty-day Paleo Challenge

I realize that finding out about eating plans can be tough and also can take up a lot of our time, especially when you have someone like me come along and tell/recommend that you stop eating all those “awesome” foods like bread, pasta, rice, and potatoes.  Keep in mind, I am not saying no to Carbohydrates, I am saying no to starch. My previous posts will tell you why.

Anyway, getting back to the point, over the next 30 Days I will be posting a full days menu for Breakfast, Lunch, And Supper, Including a snack between Lunch and Supper.  I will also give you recipes for foods that aren’t so straight forward. If you follow My 30 day plan I can guarantee promising results. The food and their recipes in this thirty-day plan are simple (mostly).  Every meal of every day cannot be a grand event.  But the weekends get a little more involved, as these are the times you will spend time and hang out with friends and family and have a little more time to ‘get fancy’.  You will notice that the breakfasts and lunches of many days are left overs from previous nights dinner.  Thats called “planning ahead!!”

The following meal plans and recipes are merely suggestions.  Feel free to modify them to suit your tastes and make use of what ingredients you have available.

The snacks are optional.  I have included them to help those who like to snack, but three good meals per day is fine.  If you are serious about fat loss, you may want to omit fruit and snacks.  Adjust the portion sizes as needed, as there are no harmful starches in this plan, everything is good for you and will boost your performance.  Also, be sure to make some recipes in large quantities for later use.. PLANNING AHEAD IS KEY IN A BUSY LIFESTYLE.

Menu items marked with an asterisk(*), will have recipes provided for, the others require no other preparation.

If you decide to give this Thirty-day challenge a go TRACK YOUR PROGRESS!

Take photos:

Take photos in the same clothing, take photos from the side and front view, and back . Get a close-up of your face both frontal and profile. Update photos each week.

Tape It:

1.  Measure your waist at your narrowest point, use your belly button as a reference point and thread the tape around you, meeting again at the front. Repeat this three times, add all three measurements together and divide it by 3. This will give you an accurate estimation of your waist, and according to Robb Wolff , it will earn you a Jr. Scientist First-Class Award.

2.  Measure your hips at the widest part. Repeat this three times, add the numbers together and divide the total by 3. Like you did for your waist measurement.  This is your hip measurement .

3. Take your waist measurement and divide it by your hip measurement.

4. YOU HAVE JUST CALCULATED YOUR WAIST-TO-HIP-RATIO.

Track this number every 2 weeks, and try do it at the same time of the day every time, to minimize  variables such as fluid retention.

I look foreword to leading you to a better way in which you see yourself.  Please remember, although it all starts with Nutrition Training is important if you are serious about fat loss. Even if you take a long walk 3 times a week. KEEP AS ACTIVE AS POSSIBLE. And feel free to comment on the blog or e-mail me at trainelite@me.com for any questions. Good luck and enjoy the small introduction to the Paleo Lifestyle.

Train Smart, Train Elite

                                                        30 DAY CHALLENGE DAY 1

So, here is Day 1 of the Thirty-Day plan. Remember the menu items marked with the asterisk (*), will have Recipes written out as they require some preparation. If you would like to save a little bit of your time, cook larger amounts of dinner as you can use them for the following days lunch. Thats called “Planning Ahead!”.

My advice is to read the weeks menu and start it on a Monday so you can shop for all the necessary ingredients needed for each day.

Remember that sauces are no good and salad dressing must be used sparingly ( apply dressing with a fork rather than a spoon), or just use lemon for salad dressing. If you are serious about weight loss, NEVER MISS A MEAL, DONT EAT SUGAR, AND CUT DOWN ON DAIRY.

I can already hear people saying “this is too much work for me”, this whole days menu only takes 20 minutes to prepare and there will be leftovers for the next day ( if you cook a bigger portion). Thats not a long time!! .

PS: There are plenty of Carbs in this plan, JUST NO STARCH. There IS a difference.

BREAKFAST: 2-4 poached eggs, almonds(+- 15), small piece of fruit or berries.

LUNCH: Chicken Fajita Salad*

SNACK: 2 oz chicken, apple, 1/2 an Avocado

DINNER: Grilled Salmon*, Roasted Green Beans*, side salad

 RECIPES:

CHICKEN FAJITA SALAD

  • 1 tbsp olive oil
  • 3/4 cup sliced onion
  • 1 lb skinless chicken breast
  • 1/2 tsp cumin
  • 2 tsp oregano
  • 1 cup chopped bell peppers
  • red leaf lettuce
  • 1-2 tomatoes
  • 1 avocado

Add olive oil to a pan. Heat over medium. Add sliced onions, sauté until soft. Add the chicken, cut into strips. Add the cumin and oregano, sauté, tossing often. Add the bell peppers when the chicken has browned. Wash and shred lettuce. Add the tomatoes and toss. Serve the salad on two plates, top with chicken fajita mix. Add the sliced avocado. If you are taking this to work assemble the salad into a container with a lid. Save some of the chicken fajita mix for leftovers, use only 1/4 to 1/3 of the chicken and cook/sauté for each of the salads you prepare.

GRILLED SALMON

  • Coconut oil
  • 1 lb salmon
  • 2 tbsp pecan nuts
  • 2 tbsp rosemary
  • sea salt

Preheat oven to 180 degrees. Add a bit of coconut oil to the baking pan and coat well. Lay the salmon on baking tray skin side down. Chop the pecans. Sprinkle the pecans, rosemary, and sea salt over your fish, then bake for 12-15 minutes. Make sure the salmon flakes easily with a fork; be sure to check the middle portion of the salmon.

ROASTED GREEN BEANS

  • 1 lb green beans
  • 1 tsp olive oil
  • 1 tbsp thyme

Chop the ends of the beans. Place them into a roasting pan, add the olive oil and thyme. Toss until they are coated well, then roast in the oven at 180 degrees for 20 minutes. Check and toss occasionally.

30 DAY CHALLENGE DAY 2

Here is day 2 of the Thirty-Day Paleo Challenge. If at anytime you would like to find certain posts on my blog, you can click on the category you think the material you are looking for would be filed under. If you are looking for the 30 day challenge just click on the “Thirty-Day Challenge” link under “Categories “or “easy access”.  There is also a link at the top of the page .  If at any stage you can’t stick to the protein I have recommended, feel free to substitute it with another protein. Try stick to everything else on the dish though and NO STARCH at all if you can help it. You have more than enough Carbs in each meal, don’t ruin it with starches, they retard progress.

DAY 2

BREAKFAST: Leftover Salmon and walnuts and a few slices of avocado.

LUNCH: Lettuce, tomato, onion, ( condiments of your choice), over 1-2 Burger patties*, orange and almonds.

SNACK: Biltong, macadamia nuts.

DINNER: Rotisserie chicken, Steamed Broccoli*, side salad.

RECIPES:

BURGER PATTIES:

  • 1 lb ground beef
  • 1 tsp olive oil

Form the meat into 4 patties. Im going to keep it simple, not adding any eggs or spices but you may do this if you like.  Add the oil to a pan over medium heat, then cook the patties, turning often.  Add the veggies and condiments of your choice. ( don’t go crazy on the condiments )  :_)

STEAMED BROCCOLI:

  • 1-2 lbs broccoli
  • water

Cut the broccoli into individual florets. Add to your steamer basket or pot of water.  Cover and cook/boil over medium heat until softened. This shouldn’t take longer than 10 mins. I like mine hot but still crunchy.

Thirty-Day Challenge – Day 3

Ok so here we are on day 3 of the Challenge. I feel I must put it out there that this wouldn’t be called a challenge if it didn’t CHALLENGE you in one way or another . Keep at it as I know it works. It is not a trial, it is not something I just made up.  I have done this with clients of mine already who have got Fantastic results ( 14 kg’s lost in 90 days), but  it comes to those who are willing to sacrifice a little bit of time, and also those little ‘ pleasures ‘ people like so much like, alcohol, sweets, and skipping meals. I you are serious about losing weight you will not allow yourself to indulge. Its only 30 days! YOU ARE YOUR BEST INVESTMENT – look after it ;_).

DAY 3

BREAKFAST: Leftover chicken with salsa, and half an avocado

OR : 2-4 Poached eggs, mushrooms, and half an avocado. (NO BREAD REMEMBER !)

LUNCH: Tuna and cabbage salad*

SNACK: Remainder of tuna and cabbage salad

DINNER:  Pork loin*, tomato sauce, zucchini, chopped cauliflower, and basil.  Make a large portion, leftovers will be used for several meals!

RECIPES:

TUNA AND CABBAGE SALAD:

  • 3-4 Cups shredded cabbage
  • 1 can tuna
  • 1 tbsp sesame oil. Toasted or normal sesame oil

Shred the cabbage into a bowl.  Top with tuna and drizzle with oil.

ROASTED PORK LOIN:

  • 3 lbs pork loin
  • 1 can tomato sauce (12oz)
  • 2+ cups sliced zucchini
  • 4 cups chopped cauliflower florets
  • 1-2 tbsp basil

Add all of the ingredients ( not the veg), into  a roasting pan. Cook on medium heat 180 degrees for approximately 2 hours . Vegetables can be added 30 mins prior to finish time.

Thirty-Day Challenge Day – 4

If you have ever had bacon and eggs for breakfast,  salad with some chicken or grilled fish for lunch, or meat/seafood with veggies for dinner, You have been eating Paleo meals !. You just havnt been stringing them together to the exclusion of junk food.  You do know how to do this.  You can do this.  It is just a question of will you do it.

Even though the vegetarians decry meat as a health scourge, no one, I mean no one, lies in bed at night thinking about the pork loin in the refrigerator.  They do think about the ice-cream, cake, or cookies. The best self defense is to not be there !!! This is even more true when talking about food. In short, we have no self-control when it comes to food. Some may do better than others, but the truth is our ancestors never had to face the foods we stuff in our pantries. Clear the house of sugars and refined carbs ! They are ADDICTIVE, succumbing to a sugar addiction can be just as hard to overcome as a drug addiction. I have read many an article stating this fact and science can back it up. Enter ” But I like Bread and Pasta” into my Search tab on my Blog to find out more.

Day 4

BREAKFAST: Slice of ham, 2-3 scrambled eggs, 1 piece of fruit.

LUNCH: Leftover pork loin

SNACK: 2  hard boiled eggs, almonds

DINNER: Stir-Fry beef Salad*, serve over a bed of greens and some balsamic vinegar.

RECIPES:

STIR-FRY BEEF SALAD

  • 2 tbsp olive oil
  • 3/4 cup sliced onion
  • 1 lb beef steak, sliced into thin strips
  • 1 tbsp wheat free tamari soy sauce. ( use normal soy if you must )
  • 1-2 cups sliced bell peppers
  • 1 bag of mixed greens
  • Balsamic vinegar

Add olive oil to a pan. Heat over medium.  Add sliced onion, sauté until soft.  Add the beef strips and the soy sauce, tossing often.  Add the bell peppers when the beef has browned. To save time use a bag of mixed greens,( I like to use the chefs selection from Woolworths). Add to your plates, then top with for stir-fry meat.  Add balsamic vinegar, and olive oil to taste .

THIRTY-DAY CHALLENGE – DAY 5

Day 5 peeps !!! I have just received a testimonial from one of my clients and I have to express with you how amazed I am at what she has taken away from her 3 month challenge with me. Other than her amazing 12 kg fat loss and 10 % body fat loss, she has taken with her the most valuable lesson and gift that can be taught by this; The knowledge and understanding of how good food is your main sauce of energy , how good foods can give you more energy than an energy drink ever could, and how none of this comes without sacrifice. The reason I speak to you personally at the beginning of everyday is because I know there will come a time when this is going to be tough for you ! I know that you will feel that you aren’t getting anywhere, or that you have cheated or had a bad weekend of eating and are thinking to yourself if its worth it carrying on the eating plan. IT IS! Over time we let our bodies slide and if you are reading this it means you have decided to take control again, so give yourself the recognition and keep it up. There are not many ‘freebies’ in life, but the advice on  my blog is! It works and people pay good money for what I share with you. All I ask in return is that you get the best results possible from it and share it with someone else that might benefit. Remember:

“What you eat in private, Shows in public”          ;_)

Day 5

BREAKFAST:    Sausage Stir-fry Breakfast* OR 4 egg whites and 2 normal eggs scrambled with avocado and mushroom on side. ( depending on what you chose for yesterdays breakfast)

LUNCH: Easy Ceviche*

SNACK: 50 grams chicken breast, and an apple

DINNER: Meat of your choice with butternut, avocado and fresh vegetables.

RECIPES:

SAUSAGE STIR-FRY BREAKFAST

  • 1-2 tbsp olive oil
  • 1/2 cup diced onions
  • 220g sausages, sliced
  • 4 cups of spinach, or other greens

Add olive oil to a pan. Heat over medium. Add sliced onions, sauté until soft. Add the sausage, cook until browned tossing occasionally. add the greens and turn the heat to medium-low and cover. Serve when the greens are soft and wilted.

EASY CEVICHE

  • 280g tail off, pre cooked prawn/shrimps
  • 2 cups low sugar marinara sauce
  • 2 tbsp olive oil
  • 2 tbsp lemon juice
  • 1 tsp basil

Rinse the shrimp, divide between two bowls.  Pour half marinara sauce over each bowl of shrimp, then drizzle with 1 tbsp of both olive oil and lemon juice and sprinkle with basil. Enjoy !

THIRTY- DAY CHALLENGE – DAY 6

Today I’m going to make it short and sweet. Today I’m going to touch on fruit.  Most folks are battling some sort of metabolic derangement , a.k.a. obesity, diabetes, fertility issues, depression, etc.  This with a mixed bag of autoimmunity and systematic inflammation.  Until you are lean and healthy YOU DONT GET MUCH FRUIT . There is no nutrient in fruit that is not available in veggies, and fruit may have too many Carbs for you. For now just keep things simple don’t go crazy on the fruit for snacks and you will reap the greatest rewards.  Remember Paleo is for you NO MATTER WHAT your goals are. If you want to bulk up just up your sweet potato/butternut/good carbs  with your meals .

DAY 6 

BREAKFAST: Chicken Apple Hash *

LUNCH: 5-6 oz deli Turkey, 1/2 lb steamed/boiled broccoli, drizzle with olive oil

SNACK: 2-3 oz Turkey, Carrot sticks, almonds.

DINNER: Indian style slaw*, leftover pork loin, side salad with olive oil.

RECIPES:

CHICKEN APPLE HASH

  • 2 tsp olive oil
  • 6 oz leftover chicken
  • 1 apple
  • 2 tsp  cinnamon or all spice. you can decide.

Heat the olive oil over medium heat in your pan.  Shred and add the chicken.  grate the apple, then add to the pot with your spice of choice.  Cover and cook on medium-low heat, stirring often. Once the apple has cooked down and become soft, it is ready to serve.

INDIAN STYLE SLAW

Here is an easy, cheap veggie idea.  If you use a ready-made bag of broccoli slaw you can really save time Or just cut a broccoli up into florets. Tomatoes are optional. Though this is a stand alone veggie dish, you could add some leftover meat to this for a complete meal.

  • 1 tbsp olive oil
  • 1 tsp mustard seeds
  • 1 bag broccoli slaw
  • 1 cup fresh diced tomato ( optional )
  • 1 tsp cumin
  • 1/4 tsp turmeric
  • 2 tbsp lemon juice

Heat 1 tbsp olive oil on medium heat in pan, add 1 tsp mustard seeds.  Cover and cook until the seeds stop popping. Next, add the whole bag of slaw, the tomato ( if using ), plus 1 tsp cumin and 1/4 tsp turmeric. Sauté for 3-5 mins, tossing occasionally , until the slaw is soft. Add 2 tbsp lemon juice , stir and serve..

THIRTY-DAY CHALLENGE – DAY 7

BOOOM!!! It’s the end of the week. Give yourself a firm pat on the back as you have already achieved more than many before you.  Changing your daily routine and food items is a HUGE challenge.  People like cereals and are very set in their ways especially when it comes to breakfast foods and snacks ( just something I’ve noticed over time ). Stick to the challenge and try to remind yourself that this is you doing your body a favour after all the years of treating your tummy like a trash-can.  It is weekend, so the recipes will be a little more exiting. Remember : “What you eat in private, Shows in public”.

DAY 7 

BREAKFAST: Western omelet*, sweet potato hash*

LUNCH: Lamb Patties*, tomato, lettuce, strawberries

SNACK: Turkey, avocado

DINNER: White fillet fish*, Roasted asparagus*, berries with balsamic vinegar*

RECIPES:

WESTERN OMELET

  • 6 Eggs
  • olive oil
  • 1/3 cup chopped onion
  • 1 cup spinach
  • 1/3 cup bell peppers
  • 1/2 cup chopped tomato
  • 100g diced ham
  • Sea salt and black pepper to taste

Crack all the eggs into a bowl, beat well. Pour half of the eggs into a non-stick pan coated with with a dash of olive oil. Cook over medium heat. When the eggs have begun to set, add half the chopped veggies and ham to one side of the eggs.  Using a spatula, fold the empty half over the ham and veggies. Cook for 1-2 minutes longer, season with salt and pepper to taste . Repeat the process with remaining ingredients.

SWEET POTATO HASH

  • 2 tsp olive oil
  • 1/2 cup chopped onion
  • 1 medium sweet potato diced into small cubes
  • 1/2 cup chopped bell peppers
  • 1 tbsp water
  • fresh ground pepper

Heat the oil in a pan on medium. Add onions, sauté for 2-3 minutes. Add the sweet potatoes and bell peppers and 1 tbsp of water. Cover and cook for 15 minutes or until the potatoes are soft. Toss often to prevent burning. Serve and sprinkle with black pepper.

LAMB PATTIES

Simply prepare these the same as the beef patties above, using ground lamb instead.

FISH FILLET

  • 500 grams white fillet fish
  • 2 tbsp chopped almonds
  • 2 tbsp Dijon mustard

Prepare in the same fashion as the baked salmon , except season by spreading dijon mustard and chopped almonds on your fish.

ROASTED ASPARAGUS

  • 1 bunch asparagus
  • 1 tbsp olive oil
  • 2 tsp thyme

Break the tough ends off the asparagus. Place in a roasting, pour the oil and thyme over the asparagus, then toss until well coated.  Bake at 190 degrees for 10 minutes , then reduce the heat to 100 degrees for 15 minutes.. Just keep checking.

BERRIES WITH BALSAMIC VINEGAR

  • 2 cups frozen berry mix
  • 4 tsp balsamic vinegar

Divide the berries between two bowls . Pour two teaspoons of balsamic in each bowl. A simple , nutritious dessert !! Fresh berries will be even better if you have the time to prepare them .

THIRTY-DAY CHALLENGE – DAY 8

Week 2, and almost half way. Just try remember that you may change the protein of any dish, but try stick to amounts and portions of everything else. They have been put together with thought and theory behind them and not just drawn out of a lucky packet :_). Olive oil is great and your important fats come from it, but please keep in mind 100g of olive oil, is 100g of fat. As good as it is, don’t go too far over the amounts I prescribe .

DAY 8

BREAKFAST: Slice of ham, 1 cup unsweetened applesauce with cinnamon, 1 oz walnuts.

LUNCH: Make a big salad: Toss chicken strips, lettuce, olives, tomato, chopped almonds, and carrot strips. Add olive oil and vinegar of your choice.. Apple cider is great.

SNACK: Pack extra salad; save 1/3 of the lunch for your snack if you want one.

DINNER:  Steak*, and steamed vegetables *.

RECIPES:

STEAK

  • 4 lb  steak
  • Seasoning of your choice

Bring the pan to medium heat.  Add a dash of olive oil.  Season the steak then cook it to your desired doneness. I like to cook my steak for just a few minutes on each side, Then plate and cover for 10 minutes. Remember that cooking too long with excessive browning or burning creates carcinogens !!!

STEAMED VEGETABLES

  • 4 cups chopped cauliflower florets
  • 2 cups sliced yellow squash
  • 1 cup sliced carrots
  • olive oil
  • sea salt and pepper
  • 1 tsp thyme

Chop the veg.  Add to your steamer basket, then add water to the bottom.  Cover and cook over medium high until softened, around 8-10 minutes. remove and serve. Drizzle with olive oil, add salt and pepper, and thyme to taste.

THIRTY-DAY CHALLENGE – DAY 9

Week 2, day 2. I hope that you are settling into the feel of this plan. The main thing about an eating plan is to ensure that it is practical and that it it something that can sustainable for long periods of time. In this case , life long.

DAY 9

BREAKFAST: Leftover steak, 1-2 oz macadamia nuts

LUNCH: Chicken breast* , Indian-Stylr slaw*

SNACK: Leftover from lunch, plums x2

DINNER: Pork Curry*

RECIPES:

CHICKEN BREAST

  • 2 lb’s chicken breast

Place the chicken into a baking dish, bake at 190 degrees until done -around 25 minutes.  Check to ensure you meat has been cooked all the way through, but be careful not to overcook as well.  Have some for lunch, save the leftovers for use later.

INDIAN-STYLE SLAW

  • Refer to week 1 recipe

PORK CURRY

  • 1lb beets
  • 2 tbsp olive oil
  • 2 tbsp lemon juice
  • 1 apple
  • 1/2 cup finely chopped red onion
  • 1/2 to 1 tsp tarrogon

Cut the tops off the beets , then place them into a pot and cover with water.  Cover and simmer over medium-low hear for 1 and 1/4 hours. Allow the beets to cool.

Drain the beets, cut off the root, and peel the skin.  Slice the beets crosswise into thin slices, then place them into a bowl. Pour the oil and lemon juice over the beets then chill in the refrigerator.  Core and chop the apple . Chop the onion. mix into the beets, sprinkle some tarragon on top, and serve.

THIRTY-DAY CHALLENGE – DAY 10

So today was a tough day even for me. I went to a braai and there were  all kinds of ‘great foods’. Don’t get me wrong, a lot of the foods were more than great, but the ones I will be speaking about only taste great, but do more harm than good. What am I talking about ? I am talking about Garlic Bread ! :-).  I had to constantly remind myself that eating it would backtrack me and all my months of effort would be ruined.  The only reason I say this is because Starch’s are SO addictive and “teasing” yourself with having starches on and off is playing a nasty game with yourself. It all just comes down to what choices you make, and what you are prepared do do to stick to your word.  If you can’t keep a promise to yourself, you definitely can’t keep a promise to some-one else. Just bite the bullet, there are harder things in life than giving up starches.

DAY 10

BREAKFAST: Slice of ham, 1 apple, 2 scrambled eggs

LUNCH: Steak/fillet strips, served on a salad of mixed greens, tomato, peppers, balsamic vinegar and olive oil.

SNACK: Biltong, 1/2 avocado

DINNER: Leftover pork curry, Chilled cucumber soup *

RECIPES:

CHILLED CUCUMBER SALAD

  • 2 medium cucumbers
  • 1/2 cup chopped onion
  • 1/4 fresh coriander leaves
  • 1/2 cup coconut milk
  • 1/4 cup chicken broth

Peel the cucumber, then chop it into small chunks. Load the onion, cucumber, and coriander into a blender. Add the coconut milk and chicken broth and blend until smooth, BUT not too fine!!!.  Refrigerate , then serve cold . Makes 4 servings . ( you can use coriander leaves for garnish too ..

THIRTY-DAY CHALLENGE – DAY 11

Day 11 and more and more people are climbing on board.  Well done and welcome. Even though the Thirty-Day Challenge takes up a lot of the space on my blog, don’t forget to check out the older posts and pages.  There is a lot of interesting info on Nutrition and Training.  Aswell as videos to show you how training should be done .

Keep up the good work with the Eating Plan as there are tons of nice recipes on the way. How do Paleo pancakes and Paleo pizza sound ? Hmmm, Yes please. Coming soon.

DAY 11

BREAKFAST: Ginger Eggs*

LUNCH: Beet apple salad*, Tilapia*

SNACK: Biltong, 1/2 an avocado

DINNER: Chicken and Cauliflower*

RECIPES:

BEET APPLE SALAD

  • 1 lb beets
  • 2 tbsp olive oil
  • 2 tbsp lemon juice
  • 1 apple
  • 1/2  cup finely chopped red onion
  • 1/2 to 1 tsp tarragon

Cut the tops off the beets, then place them in a pot and cover with water.  Cover and simmer over medium-low heat for 1 and a 1/4 hours.  Allow the beets to cool.  Drain the beets, cut off the root, and peel the skin.  Slice the beets crosswise into thin slices, then place them into a bowl.  Pour the oil and lemon juice over the beets, then chill in the refrigerator.  Core and chop the apple.  Chop the onion.  Mix into the beets, sprinkle some tarragon on top, and serve.

TILAPIA

  • 2 tsp olive oil
  • 1/2 tsp lemon peel
  • Garlic powder to taste
  • onion powder to taste
  • 1 and 1/2 lbs tilapia fillets

Heat the oil in a pan over medium, add the lemon peel and spices to the tilapia fillets. Cook the fish, turning once, until it flakes easily with a fork.  Remove some to a container, preferably ceramic, to bring with you for lunch. Save the rest for an easy dinner :-).

GINGER EGGS

  • 1 tsp chilli oil
  • 1/2 cup green beans
  • 1 tbsp minced ginger
  • 1 small clove garlic,minced
  • 3 eggs
  • 1 tbsp chopped chives or green onion
  • 1/4 tsp coriander
  • pepper to taste

Heat the oil in a small pan.  Add the green beans, sauté for 2 minutes.  Add the ginger and garlic, cook 3 minutes more.  Meanwhile, crack the eggs into a bowl, whip well. Add the beans, ginger, garlic, plus the chives or onion and coriander. Mix well, then return to the pan.  Cook until eggs set. Serve topped with fresh ground pepper.

CHICKEN AND CAULIFLOWER

This is a quick one-pot meal.  You can also prepare this one in a slow cooker, simply add the same ingredients and set to low. If you choose this route, the cooking time will be around 5 hours.

Just make sure you use a good quality tomato sauce. Not All Gold hahaha

  • 1 tbsp olive oil
  • 1 and a 1/2 lbs chicken breast or thighs
  • 1 head of cauliflower
  • 8 oz tomato sauce
  • 1 red pepper
  • 1 tsp cumin
  • 1 tsp thyme
  • 1/2 tsp garlic powder

Heat the olive oil over medium in a large pan or soup pot.  Brown the chicken on all sides. Meanwhile, chop the cauliflower into small pieces and add to the pot.  Add all the remaining ingredients to the pot, then reduce to medium low.  Cover and cop for 45 minutes, stirring occasionally . Makes 5 servings. BOOOM !!!

THIRTY-DAY CHALLENGE – DAY 12

So today I was having a conversation with someone about eating habits and what is O.K to eat for meals during the day ( keeping in mind they already know what I’m about and what Paleo entails).  We got on to the topics of dietitians and nutritionists and what they prescribe for us to eat.  Im not sure how many dietitians you have been to but I have been to more than I can count.  To cut a long story short I mentioned that most of them will tell you that eating rice and bread etc is ok with every meal, the response was: ” but we are not diabetic”.  This is not how it works and I am going to try to very briefly explain why. I’m sure you must all be getting tired of so many eating plans being posted on the market as everyone seems to have a different opinion of what is better and what is not.  Eating plans are all about what works for you and what suits your lifestyle, and more importantly what is sustainable.  However how many eating plans can’t be backed up with such solid evidence like paleo and how it helps control the bodies sugar levels of a diabetic?

It makes no difference whether you yourself are diabetic or not, as diabetes can only be controlled through the healthiest way of living and optimum nutrition. Yours is no different.  Rice, pasta, bread, and potatoes and all those refined Carbs turn everything upside down and science tells us that this causes more insulin to be secreted  which intern makes you fatter.  Take it from someone who can literally see it happening on a daily basis that starch is not your friend despite how many years you have been eating it for. If you are even the slightest bit out of shape I can almost 100% be safe to say BLAME IT ON YOUR SUGAR AND REFINED CARB INTAKE .

So here we are with day 12 of your Thirty-day Challenge and on a positive note you can feel safe to say that you are doing your body a sweet justice by even attempting this challenge for 1 week.

DAY 12

BREAKFAST: 2-3 eggs, served over sautéed baby marrow*

LUNCH: Smoked chicken salad

SNACK: Biltong and macadamia nuts

DINNER: Quick Chicken Curry*

RECIPES:

SAUTÉED BABY MARROW

  • 2 small baby marrow
  • 1/4 cup sliced red onion
  • 2 cloves garlic, sliced
  • 2 tbsp olive oil
  • dill
  • pepper

Slice the baby marrow crosswise into small discs.  Slice the onion and garlic.  Sauté all of the ingredients together in a medium pan with the olive oil.  Add dill and pepper to taste. Stir and turn often, cooking for 5 to 7 minutes. Try not to allow too much browning. Enjoy warm, or these can be used cold in salads.

SMOKED CHICKEN SALAD

  • 250g smoked chicken
  • 1 bag mixed greens
  • 1/4 cup pine nuts

You can mix this dish and keep it in the refrigerator.  Make sure to rinse the greens.

QUICK CHICKEN CURRY

If you are pressed for time you can use a curry sauce. Just be sure to look for a good quality sauce that has no added sugars and are made from quality ingredients. An alternative is to use coconut milk and yellow curry paste. You can either use fresh or left-over chicken with this recipe.

  • 1/2 cup chopped onion
  • 1 tbsp olive oil
  • 1 diced chicken breast
  • 1/4 cup curry sauce
  • 1/4 cup cashews
  • 2 cups chopped spinach

Sauté  the onion and olive oil until translucent.  Add the chicken, heat until cooked through.  Add the curry sauce and cashews, continue heating for 3-4 minutes.  Remove from heat, stir the spinach.

THIRTY-DAY CHALLENGE – DAY 13

Day 13.. Almost two weeks down.. Tomorrow is your half way mark. Not that hard right?  You should be getting into the swing of things by now ( I hope ).

Just a quickie before I give you day 13 as here are the Paleo Pancakes I’ve been boasting about.  The other day I was approached by a friend who said that my eating plan is great, but too expensive. I then asked “is it the R3 butternut?” He replied “no”. Then I asked ” is it the other veg like sweet potato or broccoli that also cost R3-R6 a piece?”, “no” was the answer. “Meat?” , “ya, meat and olive oil”.  He had a point as I understand olive oil can be expensive, but a bottle of olive lasts about 2 months used everyday.  Think about how mach we spend when we go out for dinner or drinks.  If buying a round of drinks for 3 people we could easily spend R300 in an evening.  This buys olive oil for HALF A YEAR! One night less a week or even in 6 months and you have that expense covered.

I understand that (good) food is pricey,  but so is petrol, and still we fill our tanks up every 2 weeks or so.  I’m not saying cut down on petrol, all I’m saying is our cars etc need quality petrol to operate and so do we.  We don’t water the petrol down to make it go further because that wouldn’t work, just as bad nutrition won’t keep you going for too long either.  There are many costs and habits that most of us have that we can cut out or at least cut down.  Your nutrition shouldn’t and can’t be one of them.  Look after your assets. You are your mast valuable asset.

DAY 13

BREAKFAST: Slice of ham, Quick Paleo Pancakes*

LUNCH: Rotisserie chicken, steamed/boiled veggies of your choice.

SNACK: leftover chicken curry

DINNER: Lamb sausage with artichokes *

RECIPES: 


QUICK PALEO PANCAKES

Here is a way to enjoy pancakes without using grains.

  • 2 eggs
  • 1/2 cup unsweetened applesauce
  • 1/2 cup nut butter ( NOT PEANUT BUTTER!), cashew, macadamia,almond butter works .
  • 1/4 tsp cinnamon
  • 1/4 tsp vanilla
  • coconut oil

Mix all the ingredients into a bowl except the coconut oil.  Stir well until you have a uniform batter. Next, use a bit of coconut oil to grease a non-stick pan.  Spread some of the batter into the pan to form a pancake, then cook over medium-low heat.  Flip after 1-2 minutes, being careful not to burn them !

Once you have cooked all of your pancakes, you can serve them with a variety of toppings: such as, chopped apples and cinnamon : heated blueberries: Real maple syrup: unsweetened applesauce.

LAMB SAUSAGE WITH ARTICHOKES

This is a simple and delicious breakfast. Don’t stress if you can’t find lamb sausage, just use any sausage you have, and add some Moroccan spices.  Moroccan spices include, Cinnamon, coriander, all spice, ginger, and cloves.  Try adding any combination of these spices-about 1/8 tsp of each.

  • 30g chopped bacon
  • 2 sausages(lamb), sliced
  • 400g artichokes
  • 2 eggs
  • sea salt and pepper

Chop the bacon, place into a pan over medium heat.  Meanwhile, slice the sausage and chop the artichoke.  Once the bacon has softened, add the sausage and the artichokes.  If using the spices, add them at this point.  Stir well, cooking until soft.

Poach you eggs in the meantime. Fill pot with water ( about 1 inch of water), and place on medium heat.  Once the water is warm crack the eggs carefully into water and cook till set. Serve the artichoke hash topped with 1-2 eggs . Add sea salt and pepper to taste.

THIRTY-DAY CHALLENGE – DAY 14

Just a quickie, I would advice you start my Thirty-Day Challenge on a Monday as the weekends are a lot more ‘involved’ and exiting. They take a little longer to prepare so doing this in the week is often not the best idea for people giving this new way of eating a chance. Otherwise if you have the time ( not that it takes THAT long ), start any day you please :-).

DAY 14

BREAKFAST: Peach and Pecan scramble*, leftover chicken.

LUNCH: Burger ,NO BUN, over greens , side salad.

SNACK: Orange, leftover meat or tuna, celery or carrot sticks.

DINNER: 200g chicken breast, fresh vegetables, butternut and 1/2 avocado.

RECIPES:

PEACH AND PECAN SCRAMBLE

This is a very unusual combination, but it is surprisingly delicious.  Its almost like dessert at breakfast, and way better for you than stopping by the donut shop !!! Ive written this recipe as a on-person snack or breakfast; increase quantities if you like.

  • 1 tsp olive oil
  • 1/2 peach diced
  • 2 tbsp chopped pecans
  • 1 tbsp unsweetened applesauce
  • 1/8 tsp cinnamon

Heat the olive oil in a medium pan on medium heat.  Disc half a ripe peach, chop the pecans.  Add the peaches and pecans to the pan, stir fry for 2-3 minutes, or until the peaches soften a bit. Meanwhile crack the eggs into a bowl, add the applesauce and cinnamon, beat well.  Add to a pan , mixing often. When the eggs have set serve and enjoy.

THIRTY-DAY CHALLENGE – DAY 15

So today things change a little bit.  Everyday I will be posting a workout with every menu. Now some of you might be thinking you don’t need any extra workouts or that you know a little better. If you are reading this the chances are you are already following my Thirty-Day Challenge, and have decided to trust me enough to give me 30 days of your time.  Thank you, and you will NOT be sorry ( just stick to the program ), and you will reap the rewards.  The workouts I will post need NO equipment and can be done at home. If you have a gym membership use it, these workouts have been designed for anyone anywhere. They are short and they are intense. If you have read my page “What am I about” or “What is this blog about”, you will know that I am all about intensity and putting in the work. These workouts reiterate just that .

Just remember:

QUALITY FIRST – 

Above all else, focus on good form! Make each rep worthwhile. It may take you longer to finish, but by completing reps without full range of motion, you’re only cheating yourself.

TIME YOURSELF – 

Always use a stopwatch! Not only does racing against the clock add some pressure to your workout, its the only way to gauge your work capacity. Time and record each workout.

WORKOUT 1

3 rounds for time of:

10 burpees
20 push-ups ( ladies can do push-ups on their knees )
30 sit-ups

Strict movement standards apply : Burpees:- Be sure to make contact on the ground with your chest and hips.  Puh-ups:- Chest must touch the ground at the bottom of the repetition.  Sit-ups:- As far up as possible.

DAY 15 

BREAKFAST:  4 Scrambled eggs ( 4 whites, 1 yolk)

LUNCH: Ostrich/Chicken fillet ( 150g), Butternut, Vegetables, and 1/2 avocado

SNACK:  Biltong, Almonds.

DINNER: Spaghetti-Sauced Meat Over Green Beans*

RECIPES:
SPAGHETTI-SAUCED MEAT OVER GREEN BEANS
  • 1 kg  ground beef
  • 1/2 cup chopped onion
  • 2-3 cloves chopped garlic
  • 170g tomato paste
  • 550g can tomato sauce
  • 2 tsp oregano
  • 2 tsp basil
  • 1 tsp tarragon
  • 500g green beans (fresh)
  • olive oil
Start cooking the ground beef in a large pot/pan over medium heat. If the meat is frozen, browning will take 8-10 minutes.  Once the meat has been browned, add onions and fresh garlic.  Then add 1 can of tomato paste, 1 can tomato sauce, oregano, basil, and tarragon, then cover with a lid for 20 minutes.
While the spaghetti-meat is cooking, throw some green beans onto a broiler pan, toe with olive oil and broil( Making sure to stir beans often).  After 8-10 minutes , the green beens should be slightly crispy.
Plate the green beans , top with the meat sauce. Add salt an pepper to taste.
THIRTY-DAY CHALLENGE – DAY 16

I hope you all enjoyed yesterdays workout. It was a short one but very effective if you attacked it for your best possible time.  Todays workout is called TABATA interval training.  Basically what this is H.I.I.T ( High Intensity Interval Training). It consists of 3 exercises that you will do for 4 mins each. So 12 minutes in total . You do each exercise for 20 seconds as fast as possible, and then rest for 10 seconds. 8 rounds of this equals to 4 minutes.  Once completed move onto the next exercise in exactly the same fashion. For more about H.I.I.T, READ MY ARTICLE ” The Truth About H.I.I.T”

I have given you an example below but I have only done 2 rounds of each exercise to save time. Be sure to do 8 rounds. A stopwatch, clock etc is all you need.

WORKOUT 2

Tabata intervals (8 rounds of 20 secs work/10 secs rest) of the following:

  • Push-Ups ( Make sure chest touches the ground, and ladies on your knees)
  • Crunches
  • Squats ( be sure to have your bodyweight on the back half of your feet, sticking your bum out, back straight, and knees not going over your toes )

DAY 16

BREAKFAST: Lamb Sausage, apple.

LUNCH: Chicken apple salad*

SNACK: Leftover spaghetti ( remember there wasn’t any actual spaghetti in this meal!! )    :_)

DINNER: Slow Cooked Rosemary Veggies and Meat*

RECIPES:

CHICKEN APPLE SALAD

  • 170 g chicken
  • 1 tsp olive oil
  • 1 tsp all spice
  • 1/8 tsp cloves
  • 6 cups shredded cabbage
  • 1/2 granny smith apple
  • Sea salt and pepper to taste

Dice the chicken.  Heat 1 tsp olive in a pan over medium heat.  Add the chicken all spice and cloves. Sauté, tossing often, until the chicken is cooked through.  Shred the cabbage into a large bowl.  Slice half an apple into very thin slices and set them aside. Once the chicken is done, add it to the cabbage, then top with the apple.  Add salt and pepper to taste, then drizzle with olive oil. Use an appropriate amount of olive oil to meet your individual needs.

SLOW COOKED ROSEMARY VEG AND MEAT

  • 85g-150g any meat, frozen or thawed. Ground or whole.  Fish is not ideal here.
  • 1 Bag frozen veggies,
  • 1 tbsp rosemary
  • 1 cup broth (chicken, beef or veg)
  • Sea salt and pepper to taste

Add all ingredients to a pot or slow cooker, cook until ready .

THIRTY-DAY CHALLENGE – DAY 17

Hey there Elites ! Hope all is going well with the challenge so far. I have had  amazing feedback from people dedicated enough to turn their lifestyles around. I promised no names, but I have already had 2 fellow elites ( who I have never met in my life), lose between 2kg and 4kg in total. Thats great news, well done!

All feedback and questions are welcome, as I will help you with whatever you would like to know about true, real life fitness and nutrition.

Day 17’s workout is not as hard on the muscles as yesterday but doesgoings he heart going . This is good as the heart is the most important muscle in the body, so why would you want to push heavy weights up and down and still have not one drop of sweat on your eyebrow ?? Weights are great, don’t get me wrong, olympic lifts and kettlebells are my favourite pastimes,but lying on benches, excluding your core and your heart is quite honestly ignorant. 🙂

WORKOUT 4

Remember this will be enough as long as you stick to the menu. For the athlete, it is your bare minimum.

5 rounds for time of:

10 High knee jumps
15 back Hyper-extensions

The High knee jumps are done by jumping up trying to lift YOUR KNEES as high as possible( not your feet ).

Back extensions are plain and simple as you lie on your stomach with both hands behind your head, lifting your head and upper back as high as possible and repeating for the desired amount of repetitions .

DAY 17

BREAKFAST: Bacon, mushrooms, 2-3 eggs over easy or poached

LUNCH: Leftover chicken apple salad.

SNACK: Leftover slow-cooked rosemary veg and meat.

DINNER: Steak, fresh veggies, and butternut.

THIRTY-DAY CHALLENGE – DAY 18

Today is a rest day as far as the workouts go.  We only recover and repair when we rest so take it easy today :-).

DAY 18

BREAKFAST: Leftover steak, walnuts crumbled over 1/2 cup berries

LUNCH: leftover slow-cooked Rosemary Veggies and Meat

SNACK: Biltong, 1/2 Avocado

DINNER: Salmon Scramble*

RECIPES:

SALMON SCRAMBLE

  • 1 Packet veggies
  • 170 g salmon/ or tin salmon
  • 1 tbsp rosemary
  • 1 tsp cumin
  • 1 tsp sea salt
  • pepper to taste
  • eggs ( optional )

Place veggies in a pan with a lid, cook until just tender.  Add salmon and seasonings, cook for another 3-5 minutes, mixing until salmon is heated thoroughly. You can cook eggs sunny side up to top this scramble. If you don’t have eggs , its still good plain.  This recipe works with most meats too .

THIRTY-DAY CHALLENGE – DAY 19

Todays workout is really simple, but still challenging.  If you don’t have a field or treadmill close by, just do short shuttles in your garden or driveway until you reach 400m.

WORKOUT 5

2 Rounds of:
Run 400m
50 lunges (25 each leg)

DAY 19

BREAKFAST: Boiled quality sausage, fruit salad with cinnamon *

LUNCH: SALAD: mixed greens, peppers, tomato, avocado, etc.  Top with pre-cooked shrimp, apple cider vinegar and olive oil.

SNACK: Remainder of lunch. ( MAKE ENOUGH)

DINNER: Chicken Breast, butternut, steamed vegetables, 1/2 avocado.

RECIPES

FRUIT SALAD WITH CINNAMON 

  • 1 Orange, peeled and chopped
  • 1 apple chopped
  • 1/2 tsp cinnamon

THIRTY-DAY CHALLENGE – DAY 20

Today marks the last 10 days in our 30 day Challenge.. How do you feel ? I hope  all of you that are following are feeling good about you efforts and, discipline, and dedication. Thing is, a challenge is meant to be hard, otherwise it wouldn’t be called a challenge. ;-).

There will be a lot of exiting things happening for Diabetic Athletic, and of course that means for all of its followers.  There will be an E-Book coming out soon, Which means all new recipes and exiting ingredients PLUS, more advanced and amazingly intense tutorial workouts, aswell as  Diabetic Athletic group training Classes available to all.  If you would like to feature in the my E-Book, contact me or E-Mail me if this challenge has helped  you. If  you have any pre and post pictures or measurements ( as I explained  in the introduction to this challenge),  you can send them to me with a write-up and it may be published in my Book.

WORKOUT 6

Todays workout is simple, but harder than it sounds. It is :

100 Push-Ups for time.

Push ups must be ALL THE WAY to the floor and up. Ladies can do it on their knees, but at the top of the rep, knees must leave the floor.  This is an exercise everyone is familiar with so no video should be necessary . If you must know, my time for 100 push ups is 2 minutes.

DAY 20

BREAKFAST: Poached Eggs with bacon, onion, and spinach.

LUNCH: Leftover Chicken Breast, butternut, steamed vegetables, and 1/2 avocado

SNACK: Almonds, 1 apple

DINNER: Roast Lamb or lamb chops, Nutty Cabbage*, Sweet potato or Butternut

RECIPES:

NUTTY CABBAGE

  • 1/2  cup chopped onion
  • 1 tbsp roasted hazelnut oil
  • 1/2 large head of cabbage , shredded ( about ten cups )
  • 1/4 cup apple cider vinegar
  • 1/4 cup blanched almonds
  • 1 tbsp unsweetened applesauce
  • 1 tbsp sesame seeds
  • sea salt and pepper to taste

Heat to medium, then use large pot to sauté onions in the oil. Meanwhile, shred the cabbage by slicing it thinly. After the onions begin to soften, add all of the cabbage to the pot, along with the vinegar.  Cover and reduce the heat to medium-low. Cook for 20 minutes, mixing occasionally. Add the remaining ingredients and cook for an additional 5 minutes. Serve warm or chilled.

THIRTY-DAY CHALLENGE – DAY 21

Even though we are approaching the last week of the challenge, its not to late to fine tune all the little things you might not be doing to your best ability.   Make sure your starch intake is kept at an absolute bare minimum, keep this at zero !! You do more harm than you realize having that 1 piece of bread with your eggs…

Sugar is also a NO-NO, however sometimes it catches us by surprise.  This morning I unfortunately had to have some glucose as I had given my insulin a little to soon before I was able to eat my breakfast.  These things happen, but if the reasons are avoidable, avoid it at all costs.

WORKOUT 7

Todays workout is a little longer than the others, but hey, thats what progression is.

We need to ALWAYS be pushing ourselves JUST past our maximum, or JUST outside of our comfort zones in order to progress and see and feel real results. There is no reason doing things that we already know we can do on a daily basis. BE A SLAVE IN THE GYM, TO BE A MASTER OUTSIDE OF THE GYM.

4 rounds for time of:

15 burpees

25 squats

35 situps

Below is a video of me doing 1 round of the workout.  Todays workout is this video 4 times over, and its for time !!! USE THAT STOPWATCH 😉

DAY 21

BREAKFAST: Chicken Carrot Quishe*

LUNCH: Leftover lamb, nutty cabbage, butternut and 1/2 an avocado.

SNACK: Macadamia Nuts, apple

DINNER: Fish of your choice ( not fried ), vegetables , mushrooms .

RECIPES

CARROT QUICHE

  • 250 g Chicken
  • 1 tbsp olive oil
  • 1 cup shredded carrots
  • 6 eggs
  • 5 tbsp coconut milk
  • 1/2 cup beef broth
  • 4 tbsp fresh parsley
  • 1/2 tsp coriander
  • coconut oil

Brown the chicken in a bit of olive oil in a pan over medium heat.  Meanwhile, shred the carrots.

Crack the eggs into a bowl: beat well with a wire whip.  Add the meat when done, carrots, and all of the remaining ingredients exempt the coconut oil. Stir.  Grease a baking dish or pie pan with some coconut oil.  Pour in the mixture, then bake for 20-30 minutes at 120 degrees.  You will need to check on it periodically; it is done when the center is firm and a knife is pushed into it and comes out clean.

THIRTY-DAY CHALLENGE – DAY 22

There is no workout today, it is a rest day.  Take today to practice something you are bad at. If flexibility is an issue for you, take some time ( 30 minutes), to stretch, dynamic and static stretches.

DAY 22

BREAKFAST: Hard-boiled Eggs, Almonds, 1/2 cup berries.

LUNCH: Tuna and Cabbage salad

SNACK: Easy Ceviche

DINNER: Portobello Burgers*, Steamed broccoli.

RECIPES

PORTOBELLO BURGERS

Portobello mushrooms can make good substitutes for hamburger buns. I just use one mushroom for the bottom “bun”, but you can use two if you would like to keep it traditional.

Time: 20-25 minutes

  • 500 g ground beef/mince
  • 1/4 cup chopped onion
  • 2-3 cloves chopped garlic
  • dash of pepper
  • 1 tbsp olive oil
  • 6 slices tomato
  • lettuce
  • 3 Portobello mushrooms

Put the ground meat into a bowl, add the onion, garlic, pepper, and any other spices that you wish to add.  Mix well, then form into 3 patties. Place the olive oil into a pan, cook the patties, flipping often, until done to your liking.  I like to flip the meat often to prevent any excessive browning, and serve it done med-rare.   Set the  urges aside when done, covering with a plate so they stay warm.  While the burgers are cooking, prepare the “buns” and any vegetables that you wish to prepare the burgers with.  You will want to cut the stems out of the mushrooms first, garnish your burgers as you like.  Place the mushrooms into the pan you used to cook your burgers with, and cook for around 2-3 minutes per side in the juices from the meat.   Plate the mushrooms, then add the meat and condiments of your choice.  A bit od steamed broccoli would go well with meal.

THIRTY-DAY CHALLENGE – DAY 23

After your rest day yesterday, here is a workout that if you can, should be done outdoors.

3 Rounds For Time Of :

Sprint 50m

10 burpees

sprint 50m

10 sit-ups

Sprint 50m

10 Squats

Repeat the above 3 times through ( 3 rounds ).

Be sure to get YOUR best time possible. Use that stopwatch!

DAY 23

BREAKFAST: Hard boiled eggs, crushed walnuts over 1/2 cup of berries

LUNCH: Salad: chicken over spinach,, walnuts, a few dried cranberries, balsamic vinegar and olive oil.

SNACK: Chicken, 1/2 avocado

DINNER: Pork, and Roasted veggie salad*.

ROASTED VEGGIE SALAD

  • 2 red peppers
  • 2 courgettes
  • 2 bulbs Florence fennel
  • 2 aubergines
  • 2 red onions
  • 2 whole heads garlic, cloves separated
  • 3 lemons, thickly sliced
  • 8 tbsp olive oil
  • 200 g green beans, lightly cooked
  • large bunch basil
  • 2 tbsp lemon juice
  • black pepper
1. Set the oven to 200°C/ gas 6. Chop up the peppers, courgette, onions, and aubergines into evenly sized pieces and place them into a large roasting pan. Scatter the garlic cloves and lemon slices evenly over the vegetables and drizzle with a little olive oil.2. Season with salt and freshly ground black pepper and roast them for 30 minutes or so, until softened and caramelised.3. Remove the cooked vegetables from the oven, take out the garlic and set aside, then transfer the remaining vegetables to a large serving bowl or platter. Allow the salad to cool a little and then stir in the cooked beans and the basil.4. To make the dressing, squeeze the softened garlic pulp into a mortar, discarding the skins. Add a little sea salt and pound with a pestle until the mixture forms a paste.5. Add the lemon juice and remaining olive oil and work everything together. Season to taste with salt and freshly ground black pepper.6. Pour the dressing over the vegetables and toss well. Serve warm, or at room temperature.
THIRTY-DAY CHALLENGE – DAY 24

Todays workout is quick one, so remember to keep up the intensity and try to take your first break when you are done ;-). Have that stopwatch ready and if you find yourself resting for any longer than 10 seconds, add another round to the workout as incentive not to do it again . Enjoy

3 rounds for time of:

20 High Knee Jumps ( see day 17 for an example video of this exercise )
30 Sit-Ups

DAY 24

BREAKFAST: Leftover pork ( or any protein you may have used), eggs, and avocado

LUNCH: Salad: Chicken over spinach, walnuts, a few dried cranberries, balsimic vinegar and olive oil.

SNACK: Chicken, 1/2 avocado

DINNER: A meat of your choice, with roasted vegetables, and butternut.

THIRTY-DAY CHALLENGE – DAY 25

 

Todays workout is going to be something you get to put up as your Facebook status or twitter account with the pleasure of being proud you could complete something that most couldn’t/wouldn’t. ;-)

Todays workout is:

100 Burpees for time :

If you whined when you read that, do 150 burpees instead.

DAY 25

BREAKFAST: Scrambled eggs and smoked salmon, mushrooms.

LUNCH: Leftover ( meat of your choice), roasted veggies, and butternut

SNACK: Almond nuts, and biltong

DINNER: Salmon fillet, veggies, sweet potato OR butternut, and 1/2 avocado

 

 

 

 

 

 

THIRTY-DAY CHALLENGE – DAY 26

BREAKFAST: 2-4 poached eggs, almonds(+- 15), small piece of fruit or berries.

LUNCH: Chicken Fajita Salad*

SNACK: 55 grams chicken, apple, 1/2 an Avocado

DINNER: Grilled Salmon*, Roasted Green Beans*, side salad

 RECIPES:

CHICKEN FAJITA SALAD

  • 1 tbsp olive oil
  • 3/4 cup sliced onion
  • 500g  skinless chicken breast
  • 1/2 tsp cumin
  • 2 tsp oregano
  • 1 cup chopped bell peppers
  • red leaf lettuce
  • 1-2 tomatoes
  • 1 avocado

Add olive oil to a pan. Heat over medium. Add sliced onions, sauté until soft. Add the chicken, cut into strips. Add the cumin and oregano, sauté, tossing often. Add the bell peppers when the chicken has browned. Wash and shred lettuce. Add the tomatoes and toss. Serve the salad on two plates, top with chicken fajita mix. Add the sliced avocado. If you are taking this to work assemble the salad into a container with a lid. Save some of the chicken fajita mix for leftovers, use only 1/4 to 1/3 of the chicken and cook/sauté for each of the salads you prepare.

GRILLED SALMON

  • Coconut oil
  • 1 kg salmon
  • 2 tbsp pecan nuts
  • 2 tbsp rosemary
  • sea salt

Preheat oven to 180 degrees. Add a bit of coconut oil to the baking pan and coat well. Lay the salmon on baking tray skin side down. Chop the pecans. Sprinkle the pecans, rosemary, and sea salt over your fish, then bake for 12-15 minutes. Make sure the salmon flakes easily with a fork; be sure to check the middle portion of the salmon.

ROASTED GREEN BEANS

  • 600 g green beans
  • 1 tsp olive oil
  • 1 tbsp thyme

Chop the ends of the beans. Place them into a roasting pan, add the olive oil and thyme. Toss until they are coated well, then roast in the oven at 180 degrees for 20 minutes. Check and toss occasionally.

THIRTY-DAY CHALLENGE – DAY 27

BREAKFAST: Leftover Salmon and walnuts and a few slices of avocado.

LUNCH: Lettuce, tomato, onion, ( condiments of your choice), over 1-2 Burger patties*, orange and almonds.

SNACK: Biltong, macadamia nuts.

DINNER: Rotisserie chicken, Steamed Broccoli*, side salad.

RECIPES:

BURGER PATTIES:

  • 500 g ground beef
  • 1 tsp olive oil

Form the meat into 4 patties. Im going to keep it simple, not adding any eggs or spices but you may do this if you like.  Add the oil to a pan over medium heat, then cook the patties, turning often.  Add the veggies and condiments of your choice. ( don’t go crazy on the condiments )  :_)

STEAMED BROCCOLI:

  • 500g – 1 kg  broccoli
  • water

Cut the broccoli into individual florets. Add to your steamer basket or pot of water.  Cover and cook/boil over medium heat until softened. This shouldn’t take longer than 10 mins. I like mine hot but still crunchy.

Back to the beginning ;-). Add in what you have learnt and enjoy the journey .

14 Comments on Your Thirty-day Paleo Challenge

  1. I do accept as true with all the ideas you’ve presented on your post. They are really convincing and will definitely work. Still, the posts are very short for beginners. May just you please prolong them a bit from subsequent time? Thank you for the post.

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  5. I have read some good stuff here. Certainly worth bookmarking for revisiting. I surprise how so much effort you set to make one of these great informative web site.

  6. Brilliant and informative – thanks Nic! I’ll be starting it this month – seems like a cool experiment to do.

  7. 1 Month of Paleo – cutting out refined sugars and starches worked almost too well. That coupled with a huge reduction in alcohol, I’ll say my 1 month Paleo was about 85% pure. BUT – even eating loads more protein and doing loads more strength training I dropped 2kg in that month. Sort of NOT what I wanted, but in the bigger scheme of things not a bad result. And after this month – cutting out the refined sugars and starches and upping protein will be a life-style going forwards. Oh yes – and the withdrawal symptoms were nasty – almost daily morning head-aches – which admittedly could also be due to not being properly hydrated all the time.

  8. You need to be a part of a contest for one of the most useful blogs online.
    I’m going to highly recommend this blog!

  9. Hi there, You have done a great job. I’ll certainly digg it and personally suggest to my friends.
    I’m confident they’ll be benefited from this site.

  10. hmmm. Just starting this challenge for many reasons- recipes look do-able and tasty- except- there is no pork in the pork curry recipe….and what is a dutch substitute for biltong, beef jerky is like hen;’s teeth here. thanks for your efforts!

  11. Day 9 Pork curry has no pork in it? It’s not mentioned in the recipe anywhere. Thanks!

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