MIA: Where You Can Find Me!

Sorry followers I have been MIA for a while. I have begun a new focus using a new nutritional programme and I decided to set up a Facebook Blog as it gets a alot more audience. You can check that out here.

https://www.facebook.com/pages/Balancing-Act-How-to-LIVE-not-EXIST/169277829925325

I came up with my first own special bread recipe and I wanted to share it with you. It doesn't have a name yet but here is the recipe :).

PROUD MOMENT

I wanted to make a bread that was easy, gluten free, sugar free, paleo AND uses everyday ingredients that you can pick up from your local supermarket. So I thought about a few recipes that I have used in the past and combined my knowledge to come up with my FIRST ever special bread recipe. Now to give it a name ________________. Ideas??

Ingredients

1 and 1/2 Cups Almond Flour
1 Cup Mashed Sweet Potato
2 Tablespoons of Chia Seeds (optional)
1 Teaspoon of Baking Soda
4 Eggs (preferably free range)
1/4 Cup of Olive Oil (you could also use coconut oil)
2 Tablespoons of nut butter (you can probably guess which one I used)

Method

Preheat Oven to 180 Degrees

Peel and dice the sweet potato. Boil on high until soft then mash when it's done.
While the sweet potato is cooking add all dry ingredients into a bowl and mix.
Add eggs and mix in well.
Add the oil an nut butter and mix until all ingredients are combined.
Lastly mix in the mashed sweet potato.
Pour batter in a loaf tin and bake for 35-40 minutes, checking after 25. (If you put a knife in it should come out clean).

The bread came out lovely and doughy and would be toasted quite nicely!!! You could add you favourite herbs and spices for a mix up!

Give it a try, wow your friends . We will see if mine like it after brunch today. Enjoy!!!

Check This Out!!

Hey guys, I love the Paleo Lifestyle!!! I have begun something new because I like to change things up and try new things. I have started using a cleanse and I am applying it to my daily life to create a balance. I am going to LIVE rather than Exist!!!! Check out my facebook page for more details!

If you aren't a facebook user, message me on here :). Happy days everyone!!

https://www.facebook.com/pages/Balancing-Act-How-to-LIVE-not-EXIST/169277829925325

The Paleo Lifestyle Opens Up This Mans Eyes!

Conrad O'Malley is a born and bred New Zealander who moved to Australia a few years ago. His job is sedentary and consists of long hours. Conrad was fed up with feeling crap, and decided it was time for a change. Read on to hear about the success Conrad has had with adopting the Paleo Lifestyle. For someone who was UN motivated and stuck in his ways I find this story very inspiring.

Before

1. When did you start the Paleo Diet? 

I started on 21/6 the same day I took the first pic. Had a nudge at the 30day period, after I seen a post on Facebook about Daina's blog.


2. What motivated you to begin the Paleo Lifestyle? 

I used to be real fit and over last 8 years of neglect the body has taken a fair hammering so really just felt the need to get a bit more fitness about me. I would just look at some of the other blokes in my industry it's enough to shock anyone into a change of lifestyle.  


3. What did you find hard in the beginning? 

I think because I was just doing it by self and didn't really understand the organisation side of it I had a few teething problems with that so at times got a little discouraged. After that I talked to my girlfriend and she was interested in helping and had a look.


4. What helped you? 

My dog! Sounds silly but I generally run down to the gym most days do a bit there then head home. The days I felt I couldn't really be bothered he was waiting at door excited to go gives ya a bit of a shunt... As well my girlfriend eats good anyways so a lot of our food are 'paleo foods', I just tried to cut back on the other foods. Mostly just stacked full off the good stuff and alot smaller portions of the bad.


5. What are some of the benefits for you? 

Where do I start... weight loss, muscle growth, energetic, can get past the letter box without panting. Main benefit though is I work as a machine operator and sit around 9-13 hours a day so was starting to get lower back problems which are now 10 times better.


6. When did you start noticing the changes? 

Pretty early in the first week I felt alot better, doing things after work became easier. 


7. What would you tell someone who wants to start out? 

Probably trial it see what works for each person. My first 30 days wasn't exactly text book, I was not fully committed, I still did a little boozing but even so it was still working well. Since then my organisation has got a lot better which has made things easier.


8. What's your favourite Paleo meal? I had a beef Vietnam salad the other night which I was real keen on

Salad with rocket, red cabbage, Basil, coriander, mint, carrot, chillies, porterhouse steak cooked then sliced, and dressed with lime juice, birds eye, ginger and lemon grass.

Just to finish I think anyone can do this. Coming from and ex-smoker for only 20weeks and the pretty poor condition that I was in (a big shock to the system) but I still found a way to make it manageable. Hope this blog gets a little more recognition because its full of good info and tips and Daina is easily approachable. The first 4 weeks I dropped 8.8kg and I have just entered my fifth week.

After (total weight loss of 8.8kgs, and I have now got Conrad onto steak for breakfast, so watch this space haha)

Recipes!!!

I have been busy in the kitchen over the past week and I have found some wonderful recipes to share! Have a go at these quick and easy recipes!

Found on Petite Kitchen

Raw Apricot Fudge Slice

1 cup dried apricots, soaked for an hour then drained

1 cup desiccated coconut, plus a little extra for dusting

1 cup ground almonds (you can use any ground nuts or seeds)

3 tbsp coconut oil

a pinch of sea salt

*this is a basic recipe, feel free to add whatever dried fruit or favourite ingredients that you desire.

Line a small cake tin with a circle of baking paper. You could also use a slice tin.

Place all of the ingredients in to a food processor.  Blend for a minute or so until the ingredients turns in to a crumb like mixture. Spoon in to the prepared cake tin then use your hands to press down evenly. Sprinkle with the extra desiccated coconut .Chill for at least 3 hours or overnight. 

Carefully remove from the tin, then dust with coconut.

Makes around 8 slices. Stores in the fridge for 5-6 days.

Fancy Meatloaf

500g Premium Mince
2 Eggs
1 Onion finely chopped
4 Cloves of garlic, finely chopped
2 tbsp Dijon mustard
1/2 Cup ground almonds
Handful of fresh thyme and parsley finely chopped

Preheat oven to 180 degrees

Mix all ingredients in a large bowl, mix well until combined. Transfer the mixture into a lined loaf tin. Press out evenly. Sprinkle with ground almonds. Bake for 45 minutes, or until golden on top.

Prune and Pistachio Truffles

3/4 cup shelled raw pistachios
1/2 cup pitted prunes
1/4 cup cocoa or cacao powder
1 tbsp honey, agave or pure maple syrup (optional)

Add the pistachios to a food processor. Pulse a couple of times until ground in to a dense flour. Reserve 1/4 cup for dusting.

Add the prunes and cocoa powder to the food processor, then blend for 1-2 minutes, or until the mixture starts to mix together like a dough.

Use your hands to form small balls. You can dip them in water to prevent the mixture from sticking.

In a separate bowl, add the extra ground pistachios. Roll the balls in the pistachios until well coated then transfer to a plate. Place in the fridge for at least half an hour to set.

The truffles can be kept at room temperature, but I find they are best kept in the fridge.

- See more at: http://www.petite-kitchen.com/search/label/sweet treats#sthash.Us1a6SPe.dpuf

Vanilla Nut Butter Biscuits

1 cup ground almonds
1/2 cup almond or cashew butter
3 tbsp honey
1/2 cup cranberries
2 tspn vanilla essence
1/2 tsp baking soda

Preheat oven to 180degrees and line a baking tray with baking paper.

Mix all ingredients in a bowl until a cookie dough forms. Roll into balls and place on baking tray about 2cm apart as they do expand. Using a fork press down on the balls to flatten in half. Bake for 12-15minutes until nice and golden on the outside.

Raw Chocolate Truffles

10 pitted medjool dates, or 1 cup regular dates* see note below
1/2 cup cocoa or cacao powder
3/4 cup seeds or nuts of your choice, I like to use pumpkin and sunflower seeds
1/2 cup desiccated coconut, plus 1/2 cup for decorating
1/3 cup water

*if using regular dates, you must soak them for at least 6 hours, or overnight then drain well.

Place the seeds and or nuts in to a food processor. Blend for a minute or so until a dense flour like consistency is achieved. Add the remaining ingredients and pulse a couple of times until the ingredients begin to stick together, almost like a dough.

Use your hands to form small balls. Roll the balls in the remaining desiccated coconut to finish.

The truffles can be kept at room temperature, but I find they are best kept in the fridge.

Makes around 30 truffles. They will keep for 3-4 days.

Craving bread? Try some of these amazing recipes for a weekend treat!

4 tbsp coconut flour, plus a little extra for dusting (optional)
 3 tbsp ground psyllium husk* 
1 tsp baking soda 
1 1/2 tbsp apple cider vinegar a pinch of sea salt 
4 free range egg whites* 
just under 1/2 cup boiling water *

you can use two whole eggs instead of the egg whites, but the buns will have more of an eggy taste, and do not seem to rise as well, I have made both versions. 
*the psyllium husk can not be substituted, as this is what helps to give the buns a bread like texture. It is available at most supermarkets and health/whole food stores, and costs around $10 for a large bag that will last you for a long time. 

Preheat the oven to 160°C and grease a baking tray with coconut oil. In a large mixing bowl, add the dry ingredients, then mix well to combine.  Add the egg whites and apple cider vinegar, then mix until a thick dough forms. Add the boiling water. It will start off as a wet mixture, but as you continue to mix, the coconut flour will soak up all of the moisture. It should be quite a light and fluffy texture, and easy to handle. Form in to small balls, and place on the baking tray a couple of centimetres apart as they will rise. You can leave them as small buns, or flatten slightly with your hands to form the shape you desire.  Dust with additional coconut flour if using, the place in the oven for 25-30 minutes or until they have risen well, and are slightly golden on the outside. Be careful not too take them out of the oven too soon, as they will sink in the middle. Makes 8 bite size buns, or 6 medium. You can easily double the mixture if you would like to make a larger batch. These are best enjoyed on the day of making, but can be eaten the day after, and are delicious toasted. They also freeze well for lunches. - See more at: http://www.petite-kitchen.com/search/label/bread#sthash.i3aY7aWe.dpuf

Cashew Raisin Bread (I used cranberries)

Ingredients

- 1 cup almond flour

- 1/4 tsp salt

- 1/2 tsp baking soda

- 1 Tbsp. cinnamon

- 1 tsp vanilla

- 1 Tbsp. all natural organic maple syrup (optional and can also use raw honey)

- 3 eggs

- 1/2 cup cashews, chopped/crushed

- 1/2 cup raisins

Instructions:

1. Preheat oven to 350 degrees

2. Mix all ingredients other than nuts and raisins

3. Fold in nuts and raisins

4. Put batter into lined loaf pan (you can also use a silicon loaf pan)

5. Bake for 30-35 minutes until a toothpick or fork comes out clean

6. Let sit for at least 10 minutes, then lift the paper out of the pan and remove your loaf

7. This bread is delicious plain but would be great to experiment with for sandwiches, toast with almond butter and/or fig jam, french toast, etc. Enjoy!

http://sooopaleo.blogspot.co.nz/2012/10/cashew-raisin-paleo-bread.html

Paleo Bread

2 C Almond flour, 

2 Tbsp coconut flour, 

1/4 C chia seed or flaxmeal, 

1/4 tsp salt, 

1/2 tsp baking soda

Blend above ingredients in food processor for 1 minute then add,

5 eggs, 1 Tbsp coconut oil, 1 Tbsp honey (optional) and 1 Tbsp apple cider Vinegar.

Blend until well mixed and place mixture into a greased loaf tin, bake at 180C for about 30 minutes. Test it like a cake and cool it in the tin! If wrapped keeps for several days. Enjoy!!!!

Want Fat Loss Results? Want To Lose That Mid Section? Stop that Cardio! Lift Weights! GET RESULTS!

Don't get me wrong I'm not against cardio! It has it's place in life just like everything. I do it myself for general fitness and well being however aerobic exercise is not the most effective fat burner and it won't get you those weight loss results you are wanting! Here's why...

• Anaerobic (short powerful bursts) exercise requires the body to adapt metabolically where it is forced to burn fat to sustain the level of intensity being asked of it. 
• Anaerobic exercise uses energy for up to 24hours after a workout.
• Anaerobic exercise taps into a different energy pathway than Aerobic exercise (long and slow use of energy). Short powerful bursts enhance fat breakdown and activate pathways that lead to muscle development. Aerobic exercise burns carbohydrates and activates pathways that deplete muscle.
• Sprints and short powerful movements (less than a minute) improve the endocrine system therefore anaerobic exercise has a better hormone response than aerobic exercise. 
• Anaerobic training produces less cortisol (stress hormone) which is known to make the body store fat. 

So don't be afraid to swap a couple of cardio sessions for some strength sessions in your weekly training. There are many other benefits to weight training not only fat loss!! Girls don't be scared to lift heavy, it improves fitness, muscle mass and strength. YOU WON'T GET BULKY!!!

Below are some great articles about strength and interval training and their benefits on fat loss.

Source:http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/930/Is_Aerobic_or_Anaerobic_Training_Best_For_Getting_.aspx

Check out this article for more information on burning fat through strength training.

Source: http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1568/Tip-437-Lose-Belly-Fat-With-Strength-Training-Sprints.aspx

Ten Reasons Runners Should Include Weight Training

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/806/Ten_Reasons_Why_Runners_Should_Include_Weight_Trai.aspx

Train With Heavy Loads To Burn Fat and Energy

http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1191/Tip-342-Train-Heavy-Loads-to-Burn-More-Energy-and-Lose-Fat-Get-Lean-For-Summer.aspx

Chia Seeds: Get Into Them!!!!

Did you know that Chia Seeds have...

• 8 x more Omega-3 EFA's than salmon
• 7 x more Vitamin C than oranges
• 6 x more Fibre than Oats
• 5 x more calcium than milk
• 4 x higher ORAC value than blueberries
• 3 x more iron than spinach
• 2 x more potassium than bananas

and.....they are sugar free, dairy free, and gluten free!!! So how do I use them and where can I buy them?

They can be bought from most supermarkets and health food stores! You can use them in smoothies, sprinkle over salads, add to baking, add to your natural yoghurt (if you're not paleo of course) but my personal favourite they can be made into a pudding!! Check out this awesome recipe from Petite Kitchen. To make it chocolaty, add 3 Tablespoons of Natural Cocoa Powder. Chia seeds can also be used as a fat replacer. In your baking substitute 50% of the oil/butter with chia gel (1 Tbsp with 1 Cup of water, wait 10 mins). 

http://www.petite-kitchen.com/2013/04/creamy-coconut-chia-seed-breakfast.html

Chia seeds can be that great 'in between snack' to get you through. Research shows that due to chia seeds high soluble fibre and the gel-forming that takes place when added to a liquid, it creates a physical barrier between carbohydrates and digestive enzymes slowing the conversion of carbohydrates into sugar.

Source: http://www.living-foods.com/articles/chia.html

Got no time? Have a family to look after? EXCUSES!!! Check Out This Mum's Success Story!

Toni Burn of Nelson is a Mum of two. She juggles a job along with a partner and two children. Toni made a commitment to a healthy lifestyle and took the 'NO EXCUSES' approach and she has definitely reaped the benefits.

Below are some pictures of what Toni was like after having children and some pictures of her recent 30 day Paleo challenge. These results are inspiring, especially to those Mum's out there wanting to make a lifestyle change. It's manageable!!!! Toni is proof of this. Please read Toni's story on her experience with The Paleo Lifestyle and CrossFit.

The Old Toni

Toni's recent 30 day challenge

I asked Toni some questions regarding her experience with adopting a healthy lifestyle, CrossFit and Paleo. Her story is definitely remarkable just like her!

1. When did you start the Paleo Diet?

I have pretty much been eating Paleo for the last maybe 9months. Started off introducing bits of it then as I was more confident started reducing the non Paleo pieces from my diet. Two years ago I decided on New Years eve to have NO Junk food for a WHOLE year! So I did it. No cakes, biscuits, lollies, takeaways. So this was an easy path to start the Paleo lifestyle as I really didn't have too much to cut out. Last New years I decided to do the same but this time with the exception of "Special Occasions".... I felt it was unrealistic this year with alot happening. Going on Holiday, Weddings, Engagement parties etc this year being so strict. But other than those "Occasions" I am pretty strict.

2. What motivated you to begin the Paleo Lifestyle?

Probably seeing the results I was getting from Crossfit motivated me.... I thought - Why do all that hard work and not refuel my body with good quality food. I was already taking fish oil which was recommended to me by a client and saw the benefits of that very very quickly. I now also take Magnesium every day also and this has helped immensely with my sleeping patterns,  not to mention the cramp I was getting that I now don't get.

3. What did you find hard in the beginning?

I was a real toast girl for breakfast, with lashings of Jam! I found it very strange to think that someone would actually have meat and nuts for breakfast! Now - I cant start my day unless I have my coffee, handful of almonds, Some pumpkin or kumara, broccoli and steak or chicken. By the time I get home from CrossFit I'm ready for my second breakfast... My favourite at the moment is eggs and wilted spinach.

4. What helped you?

I think other Crossfit family members have helped me, having people to bounce ideas off and having our amazing trainer Lauren on speed dial! There are so many great websites out there but at the end of the day I think you have to find out what works for you and adapt it to suit. I feel like I eat enough food to fuel and small army! Eating probably every 2/3 hours. I love looking down at my plate and seeing so many different colours.

5. What are some of the benefits for you?

The benefits are amazing. Clear skin, generally feeling healthy, not getting sick and if you get a sniffle it never ends up being anymore than just that. Feeling pretty much happy all of the time...really the list could go on.

6. When did you start noticing the changes?

I think I almost immediately noticed a change. Because it was higher quality food, it was sustaining my energy for longer. While doing the Paleo Challenge during June the biggest change for me for the whole entire thing is to have NO FRUIT! Because my diet was pretty much clean anyway that was really the only thing I could cut out. I was using fruit as my prop in between meals but by not having the fruit I'm eating more food that stops that sugar high then a crash. My energy levels seem to stay the same during the day and I almost never have the dreaded 3pm munchies now.

7. What would you tell someone who wants to start out?

I would tell them baby steps! You are bound to get a few things wrong in amongst getting some things very right. What works for you, may not work for someone else. So find out what works for you and stick with it. Definitely sorting breakfast is the key to success. If you can do that then the rest is easy. Being organised - If you have good ingredients in your pantry, fridge and freezer - there's no way you can go wrong!

8. What's your favourite Paleo meal?

I absolutely LOVE roast vege salad (Roasted in Coconut oil). I don't even have to have dressing on it. I have kumara, pumpkin, courgette, mushroom, carrot, Pepper, broccoli... pretty much anything that can go in the oven.

However - My favourite as of late has been Fresh fish, dipped in egg then sprinkled with almond meal and pan fried in coconut oil. It really does feel like a treat but just so good.

So all in all - Reflecting back over the 30 day challenge I am so happy I did it. It made me really look at my whole entire lifestyle as well as food and exercise.... Such as making sure I was getting 8hrs EVERY night which was a pretty tough ask when I would get home from work at almost 9pm and have 15mins to get into bed. BUT - I did it and it didn't kill me! And also finding out that I couldn't have coffee for 3hrs after training, which still breaks my heart, The clock has never gone round so slowly Haha!

Massive Thanks would need to go out to all our Crossfit Nelson family and Trainers  especially Lauren Graham who without her help, support and guidance I would not be the person I am today.

Also my Family who allow me to escape almost every day to train - (Hopefully I am being a good role model to Lara (10yrs) and Allie (8yrs) to look at some of the choices in their lives as they become older and move into their teenage years and make good sensible choices).

Toni :)

So there you have it. A Mum of two, juggling CrossFit (daily), Paleo and a hairdressing career. I give it up to you Toni. 

I think it's important here to finish with this quote. 'If you want something you will find a way, if you don't you will find an excuse.'