By Darren Bain
Well done on registering for the 6 week challenge. Remember every time you step into the gym it’s about ‘setting a new standard’ every single session.
It’s as simple as this – “The harder you train the better the results”!
If any of you would like to get your body composition done/brief biosignature consult at the start of the 6 weeks so you can get a true indication of your results let me know and I’ll book you in with myself or Brian.
The consult will be $20. For those of you who aren’t sure what Biosignature is learn more here;
http://www.functionwell.com.au/biosignature-modulation/
http://www.functionwell.com.au/category/fat-loss-and-biosignature/ - refer to all my biosignature tip blogs
and if you’re not sure why you should get your body composition done read this article
http://www.functionwell.com.au/body-composition-vs-weight-loss/#more-146
Week 1 Tip
What Do I Have For Breakfast When Eating Paleo Style?
This is a common question I get when clients first start paleo. Below is my reply to this very question recently;
Eggs are great but you don’t want to be having them everyday as they are a food group that you can become intolerant if you have too many. If you are having them a lot e.g everyday recommend changing the way you cook them this decreases intolerance.
An example of my breakfast this morning was;
- 5 eggs scrambled, 1/2 avo, 6 strawberries and a handful of macadamias.
Yesterday was;
- Smoothie = tin of coconut milk, frozen raspberries, flax seeds, kale, 2 scoops protein powder, cocoa powder
- piece of chicken
- handful of mixed nuts
The recipe I put in Sep newsletter ‘apple and macadamia cookies’ (recipe on the website) are unreal I’ve been having a few of those with brekky as well when Tash makes them.
Below are a few recipes for brekky.
Almond flour pancakes
• Serves 4
Serve these with fresh berries for a nice breakfast treat.
INGREDIENTS
• 1 cup almond flour;
• 2 eggs;
• ¼ cup water;
• 1 tbsp honey;
• 1 tsp vanilla extract;
• A pinch of ground cinnamon;
• Coconut oil, butter or ghee for cooking;
• A pinch of salt;
PREPARATION
1 Combine the eggs, honey and vanilla extract in a
bowl and whisk everything together.
2 Add the almond flour, cinnamon and a pinch of
salt and combine well.
3 Heat a large pan over a medium heat, add a bit
of coconut oil or butter to coat and pour 1/8
of the pancake batter, quickly turning the pan
around to spread the pancake over the whole
pan.
4 Cook until brown on the underside, about 1 minute
and then flip and cook for another minute
on the other side.
Grain-free oatmeal
• Serves 1
This hot mixture of nuts, nut butter and spices will remind you of oatmeal or hot cereals, without the nasty
health effects. A meal full of protein and calories, perfect to pack on energy to start off the day.
INGREDIENTS
• 1 handful pecans;
• 1 handful walnuts;
• 2 tbsp ground flax seeds;
• 1 tsp ground cinnamon;
• 1 pinch nutmeg;
• 1 pinch ground ginger;
• 1 tbsp almond or macadamia butter;
• 1 banana, mashed;
• 3 eggs;
• ¼ cup coconut milk;
• 1 handful of your favorite berries;
• Extra cinnamon to garnish;
PREPARATION
1 Place the walnuts, pecans, flax seeds and spices
in a food processor and process until still coarse.
2 In a bowl, combine the eggs and coconut milk
with a whisk until it thickens a bit. Add the
mashed banana and nut butter to the egg mixture
and combine well.
3 Pour the nut mixture in the egg mixture and
combine again.
4 Pour in a saucepan over a low heat to heat the
mixture. Stir often and remove from heat as
soon as it’s warm.
5 Serve in a bowl, topped with the berries and
extra cinnamon to garnish. Extra cold coconut
milk on top is also excellent to contrast with the
hot nut mixture.
