Keep it Simple

World Class Fitness in 100 words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense.

Regularly learn and play new sports!

Roasted Fish and Veg

This is a take on a recipe from the latest DISH magazine.

FISH

I used Terahki......use a mild white fish. I have no idea if I spelled it correctly.

4 Fish steaks about 200grams each
2 tbls olive oil
2 cloves crushed garlic
1 tbls each of crushed sage and rosemary
finely grated zest 1 lemon
sea salt and ground pepper

Combine the ingredients in a bowl to make a thick paste. Season and spread over fish. Bake at 200c for about 20 minutes.

Seasonal Veg


Brussel Sprouts
Yams (the funny red ones)
Carrots

Dice and chop drizzle with Olive Oil and sprinkle with sea salt and pepper,
cook at 200c for about 25 minutes.

Caper Sauce (to drizzle over veg)
1/2 cup of home made paleo mayo
2 tbls capers, roughly chopped
1 tbls brine from capers
4 anchovies finely chopped
1 tsp oil from anchovies
1 clove crushed garlic
2 tbls finely chopped flat leaf parsley

Drizzle Caper Sauce over veg and serve immediately.

DELISH!

DIY

What happens if you can't buy spaghetti squash in New Zealand? Oder some seeds and grow them yourself. We are looking forward to having heaps of our favorites this year. I'll let you know when it's harvest time.



Order your seeds from King Seeds, order as a group and save on shipping.

Leek and Pumpkin Soup

Leek and Pumpkin soup topped with roasted sweet corn


1 Kilo Chopped and Peeled Pumpkin
2 Leeks Washed and Trimmed
1 Clove Garlic Crushed
2 T Olive Oil
3 C Chicken Broth
1 t Ginger
1 t Cumin
Sea Salt
Ground Pepper

Slice and wash Leeks, Chop pumpkin into cubes and place in slow cooker. Crush one clove of garlic and put in the pan with your olive oil and chopped leeks. Cook gently on medium/medium high heat until softened but not discolored. Heat chicken broth to almost a boil.

Season the leeks and garlic to taste with ginger and cumin. Cook one more minute with spices on. Put spices on top of pumpkin cubes and pour broth over the top. Add Sea salt and Pepper to taste. Cover and cook LOW 6-8 Hours.

Place in food processor or blender, puree and put back in slow cooker for one more hour. I like my soup spicy so I added a bit of hot pepper.

If you want to add roasted sweet corn, spread on a pan and grill just before serving.

Rissoles

LAMB RISSOLES

500g any type of prime grass fed mince
1 egg
1/4 cup almond meal
1 small onion, finely chopped
1 tbsp. chopped fresh parsley
Salt, pepper, to taste (cayenne if you like it spicy)

Mix together and make meat patties the size you like. Bake at 200c for 20-30 minutes depending on the size. You can also scoop them into muffin tins to keep them all the same size.

Try with chicken, lamb, beef or a mixture. Rach gave made these last night, she said they are great for left over lunches as well.

Paleo Crumble

From Nick Linton, CFNZ

2 apples cut into thin slices
1 x 500g bag mixed berries
8-10 dates chopped
...Handful of walnuts
Handful of almonds
Handful of macadamias
Handful of pecans
Handful of barzil nuts
A tablespoon of love
A cup of enthusiasm
A 'can-do' attitude

Preheat over to 150-175 Celsius ish.

Place apples and berries into a baking dish.
Mix all other ingredients in a food processor.
Top the berries and apples with the crumble.
Bake for approx 20-25mins, keeping an eye on the top of the crumble in case it starts to burn. If this happens, turn it down a bit...

Serve with warm coconut creme with a smile :)

Grilled Steak and Sweet Potato Latkes

It's what's for dinner.

Sweet Potato Latkes with Sour Cream

2 sweet potatoes, peeled and grated
4 scallions, chopped
1/4 cup almond flour (or coconut flour)
2 eggs, lightly beaten
4 springs fresh sage, (chopped)
salt and pepper
2 Tbs sour cream

Preheat oven to 210c.

Combine sweet potato, scallions, flour, eggs, 2 chopped sage leaves and salt and pepper. Use your hands to form the mixture into patties 5cm in diameter – they will be pretty loose at this stage, but will hold together better once they are baked. Arrange on a baking sheets that had been sprayed with cooking spray or lined with a silicon baking sheet. Spray tops with cooking spray.

Bake for 15 minutes, or until the bottoms are browned. Flip and cook an additional 5 minutes.

Then combine sour cream and remaining sage in a blender or food processor. Blend until smooth. Season with salt and pepper.

Serve latkes topped with sage cream.

I didn't post the 'recipe' on how to grill a steak, if you don't know, I am sorry.