PALEO-FRIENDLY BREAD

For many members at Crossfit U, we are halfway into our Paleo month. Second time-around does get easier, but there are still those temptations lurking that I have resisted and also given into! For those who are stronger than that, good work. Not long to go now!

With all this Paleo eating, I stumbled across a recipe for bread - Paleo style! It’s very simple. Only requires some basic utensils. No machines. Just some bowls, fork/spoon, a tin and an oven. So no excuses for not trying to make it :)

INGREDIENTS

1 1/2 cup almond meal
1 cup arrowroot (also known as Tapioca Flour)
1 small-medium size zucchini grated
1/3 cup bacon shredded
1/3 cup black olives chopped
1 tablespoon poppy seeds
2 tablespoon sunflower seeds
1 teaspoon baking powder
1 teaspoon salt
1 1/2 tablespoon vinegar
5 eggs

DIRECTIONS

1. Preheat oven to 160 degrees.
2. Heat up a fry pan with oil then sauté bacon and olives.
3. In a bowl, whisk in 5 eggs, mix in vinegar and poppy seeds then set aside for 5 minutes.
4. In another bowl, mix in almond meal, arrowroot, salt and baking powder
5. Add zucchini, bacon and olives into egg mixture and combine with dry ingredients.
6. Pour batter into a loaf tin (lined with baking paper) then sprinkle sunflower seeds on top.
7. Place into oven and bake for 35-40 minutes or until a toothpick inserted in the middle of the bread comes out clean.
8. Rest for 10 minutes before slicing.

Best to keep in fridge or freezer. This is quite a moist bread so I normally like to toast it or even better, pan fry it with my bacon and eggs. Who says you can’t have “bread” if you’re on Paleo?!

Happy baking!

This is a great clip that captured the raw emotions of many participants during the Open 2014 that took place at Crossfit U in West Melbourne, Australia. It relives all the pain and struggles that each workout were presented upon us by Dave Castro and the team at Crossfit HQ. In the end, we fought through and accomplished some amazing results!

Eat Clean Train Mean

As part of Paleo month, each participant is required to get a before photo, measured and weighed so that when it is all over, you have something to compare yourself to. Since the last Paleo challenge (May 2013), I have adapted many of the fundamentals of this way of eating, avoiding processed foods and complex carbs such as bread, pasta etc, more veggies, mostly lean meats, keeping sugar intakes to a minimal and going for natural sugars such as fruit. Initially after the challenge, I was on a 70% Clean-eating 30% others. However, in saying that, I’m a massive foodie, so I do have my cheat meals ever so often :) What’s life without yummy foods?! So realistically thinking, a 60% Clean 40% others breakup would work better. 

With the Paleo challenge happening again this year at Crossfit U, I have decided to do it with a slightly different diet and purpose. While I was 100% strict Paleo last time, cutting out all forms of sugar including fruit and honey, to achieve maximum weight lose, this time will be more of a detox. As I mentioned earlier, I have already been eating quite clean since the last challenge so this time around, I will be 100% Paleo but still allow myself fruit. I don’t think that I will be able to lose any weight so it will be interesting to see what will happen. 

Seeing that we are already 5 days into the month, it was about time I measured and weighed myself. Since starting Crossfit, I have been monitoring and recording these 2 elements mainly out of curiosity and to see what both nutrition and training does to your body over time. 

As you can see in the above photo, the main change has been with my measurements at the waist and hips which have reduced a fair bit. Meanwhile, my arms and thighs have increased ever so slightly. There is also a huge change physically - being more toned as well as gaining muscles and losing fat. Comparing weight, a year ago from now, I was a few kilograms heavier, but those extra kilograms were lost within the last Paleo challenge way back in May 2013. Ever since, with the balance of cleaner eating and consistent training, I have managed to keep that weight off. This just proves how effective it is to exercise but also have a healthy diet! 

What I have learnt from Paleo and clean eating, is that it is important to stick to something that you can maintain for a long time, not a day or a week or a month but years to come. It is not a fad diet. It is a lifestyle change. For me, I love food so by training more and as clean as possible where I can, I am able to enjoy what I love!

Eat Clean Train Mean

As part of Paleo month, each participant is required to get a before photo, measured and weighed so that when it is all over, you have something to compare yourself to. Since the last Paleo challenge (May 2013), I have adapted many of the fundamentals of this way of eating, avoiding processed foods and complex carbs such as bread, pasta etc, more veggies, mostly lean meats, keeping sugar intakes to a minimal and going for natural sugars such as fruit. Initially after the challenge, I was on a 70% Clean-eating 30% others. However, in saying that, I’m a massive foodie, so I do have my cheat meals ever so often :) What’s life without yummy foods?! So realistically thinking, a 60% Clean 40% others breakup would work better.

With the Paleo challenge happening again this year at Crossfit U, I have decided to do it with a slightly different diet and purpose. While I was 100% strict Paleo last time, cutting out all forms of sugar including fruit and honey, to achieve maximum weight lose, this time will be more of a detox. As I mentioned earlier, I have already been eating quite clean since the last challenge so this time around, I will be 100% Paleo but still allow myself fruit. I don’t think that I will be able to lose any weight so it will be interesting to see what will happen.

Seeing that we are already 5 days into the month, it was about time I measured and weighed myself. Since starting Crossfit, I have been monitoring and recording these 2 elements mainly out of curiosity and to see what both nutrition and training does to your body over time.

As you can see in the above photo, the main change has been with my measurements at the waist and hips which have reduced a fair bit. Meanwhile, my arms and thighs have increased ever so slightly. There is also a huge change physically - being more toned as well as gaining muscles and losing fat. Comparing weight, a year ago from now, I was a few kilograms heavier, but those extra kilograms were lost within the last Paleo challenge way back in May 2013. Ever since, with the balance of cleaner eating and consistent training, I have managed to keep that weight off. This just proves how effective it is to exercise but also have a healthy diet!

What I have learnt from Paleo and clean eating, is that it is important to stick to something that you can maintain for a long time, not a day or a week or a month but years to come. It is not a fad diet. It is a lifestyle change. For me, I love food so by training more and as clean as possible where I can, I am able to enjoy what I love!

PALEO MONTH HAS BEGUN..

Now that Crossfit Open is over, it’s time to start building a stronger and healthier body. What better way than to do a month of Paleo eating! That’s what the majority of Crossfit U residents are doing for the whole of April. Below is a very simple and tasty recipe for my version of a frittata.

Zucchini and Cauliflower Frittata

INGREDIENTS

1 large cauliflower chopped into small pieces
3 medium zucchinis grated
5 slices of bacon shredded
5 cloves of garlic minced
1 red capsicum diced
8-9 eggs
1 onion sliced
Brie cheese (optional - if eating Paleo, highly recommend not to use)
Salt & pepper for seasoning
Rice Bran oil

DIRECTIONS

1. Preheat oven to 180 degrees.
2. Heat up a large fry pan with oil then sauté onion, garlic and bacon and remove into large bowl with grated zucchini.
3. Stir fry cauliflower and capsicum then place into bowl with other ingredients. Veggies should still be crispy.
4. Season with salt and pepper.
5. Beat up eggs then pour into mixture and combine
6. Place into a baking tray and distribute Brie cheese around.
7. Bake until frittata is golden and remove, cool then serve.

It can keep for a while in the refrigerator but best to freeze it for maximum freshness!

Crossfit Open finished and it’s a wrap for another year!

After 4 exciting and challenging Crossfit Open workouts, the final 14.5 was completed over the weekend. It was a descending ladder of thrusters (29kgs) with bar-facing burpees 21-18-15-12-9-6-3. It was a long, spicy workout that was both mentally and physically demanding.

My goal was to finish it in under 30 minutes and that was achieved with a time of 22.06. Going into this workout, I was feeling positive since both movements were familiar to me. The plan was to break up the thrusters from the first round and complete each set of burpees without any rest. After completing the 21 round, I was already feeling fatigued but was able to push onto 18. Once that was complete, I was ready to give up. My body was so wrecked and just felt like I couldn’t go on! But somehow, I was able to get through it and finish! 

What an Open it has been! I have learnt so much from all these workouts. It has been heaps of fun but at the same time, challenged and pushed me further than I could have imagined. There has been so many things I have achieved, from getting my first kipping pull-up and even managed to get some chest-to-bars. It’s also exposed my weaknesses and need for more practise with movements such as toes-to-bars.

Overall, Crossfit Open 2014 has been a great experience. It’s made me realise how far I have come over the past year of crossfitting. I’ve become a whole lot stronger and can do so many movements I once struggled with, in particular my double-unders! It really does pay off to practise.

Crossfit Open finished and it’s a wrap for another year!

After 4 exciting and challenging Crossfit Open workouts, the final 14.5 was completed over the weekend. It was a descending ladder of thrusters (29kgs) with bar-facing burpees 21-18-15-12-9-6-3. It was a long, spicy workout that was both mentally and physically demanding.

My goal was to finish it in under 30 minutes and that was achieved with a time of 22.06. Going into this workout, I was feeling positive since both movements were familiar to me. The plan was to break up the thrusters from the first round and complete each set of burpees without any rest. After completing the 21 round, I was already feeling fatigued but was able to push onto 18. Once that was complete, I was ready to give up. My body was so wrecked and just felt like I couldn’t go on! But somehow, I was able to get through it and finish!

What an Open it has been! I have learnt so much from all these workouts. It has been heaps of fun but at the same time, challenged and pushed me further than I could have imagined. There has been so many things I have achieved, from getting my first kipping pull-up and even managed to get some chest-to-bars. It’s also exposed my weaknesses and need for more practise with movements such as toes-to-bars.

Overall, Crossfit Open 2014 has been a great experience. It’s made me realise how far I have come over the past year of crossfitting. I’ve become a whole lot stronger and can do so many movements I once struggled with, in particular my double-unders! It really does pay off to practise.