If you only have 30secs:
- Great Nutrition Talks being held in CrossFit Bray Thursday evenings @ 19.30 – Free to attend, really valuable information, tea, coffee, paleo cakes and iceee cream!!
- I have some news……read on to get the low down on that!
- My week in fitness and diet (I.e what I said I was planning to do here): Fitness…did more sessions than planned but not enough strength overall (must learn to not snooze). Diet….also not great….have added in the fat (bulletproof coffee all the way) but have not reduced my veg. Think I need to up the fat to feel more satisfied using this as a fuel source…..
- Finally – If you like what you see here and want to follow along, click the ‘follow the primal rabbit’ link at the top right side of this page, above my selfie.
- Amazing Chocolate Cake recipe below!
- Amazing tasters courtesy of The Punnet Health Store and Nobó
On Thursday I was at the nutrition talk in Crossfit Bray. Do you live nearby?? Have you checked it out yet?? Drop in and say hello! The place has had a massive facelift and the lads aren’t too shabby looking either! .
Anywho, the other exciting bit? I have joined forces with Crossfit Bray – Yup I am now going to be the Nutrition ‘Guru’……and if you re a member you get to have me as your go to resource for and diet tips, body fats, body measurements, nutrition coaching, diet plans, meal plans……all pretty exciting! Well for a nutrition geek like me it is…You ll find me in the gym every Saturday morning where I will be at your service!
Disclaimer: Any information I provide on my blog or in person is for general information only and should not be taken as a substitute for professional, medical advice, diagnosis or treatment.
So yes back to the story……On Thursday last I had the pleasure of helping out at the CFB Nutrition talk – it was a great opportunity to meet the CFB community, listen to some valuable insights and mainly taste some amazing paleo cake and Nobó ice cream. The ice cream is completely dairy and gluten free, made from natural ingredients including coconut, avocado, honey…..and it comes in three amazing flavours – Chocolate Almond, Vanilla or lemon.
Check out their website for more details and to find out where this stuff is stocked – People were amazed that this was ‘healthy’ ice cream – most could not fault the taste.
The Other amazing treat comes courtesy of Irene who kindly sent me on her recipe for this chocolate cake (Below). This cake went down a storm and even contains vegetables! Yup, some beetroot! But you really cannot taste it.
The nutrition talks are going to be a running event at CFB for the next while with the aim to get people to realise not only the importance of nutrition for optimal function and health but also to bring the members together and get you all tasting and eating the good stuff! And ‘the good stuff’ does not equal chicken breast, boiled broccoli and coconut oil. Depending on your goals, food and fitness go together in the a ratio of somewhere between 60/40 and 80/20. For those with specific goals or who follow a diet to control/improve a current illness/condition (coeliac, diabetes, high blood pressure etc) that ratio ramps up to 90/10. The choice is really up to you, but proceed with caution because making dramatic changes can be much more detrimental than those who go the progressive path.
Have a look through the following questions:
I would suggest to asses first what is realistic and what kind of person you are….Have you been on a diet before? if no, is there a reason why not? And if yes, why did you fail?
Are you the kind of person who prefers to go cold turkey or do you take a more progressive approach in general?
What is you ultimate fitness goal? What is your ultimate health goal? How are you currently working towards this and/or what changes can you make to get there faster? If you want to get fit and do ‘Hell & Back’ for example and you are killing your current training programme, have you ever thought about the impact of a poor diet on how fast you get fit/in shape?
What tools do you have in front of you to help you? It’s all very well to go and cut out dairy, gluten, alcohol etc but do you have a support system in place to keep you on your path? Is your family willing to eat this way/cook this way/support you? Can you afford buying this produce?
How are you going to measure your success? E.g you manage to go without bread for one month or you want to fit into that pair of jeans, or you want to run 5km in under 20 mins….What is the end goal here?
What changes have you already made? What were the mistakes you made along the way? What did you learn?
Are your reasons for resisting making more change legitimate or actually just an excuse?
Now that you have read through this, set yourself a goal for next week. Replace/get rid of just one thing. So much behind diet lies in the habits we develop over time. I am such a sucker for this – I get into a phase of eating something and I literally eat it every day – I can easily eat the same thing for breakfast lunch and dinner for agggggeeess before I get sick of it. So believe me, I understand how hard it is to break a habit!
But once you change one thing, it gets easier to change something else OR even better, the one thing you change also positively impacts/cancels out another ‘bad’ habit. E.G. goal is to drink more water, this automatically means drink less fizzy drinks as you replacing them with water….
Oh and this reminds me: Be as specific as possible
It is much easier to follow a goal when it can be measured. So back to my eg above; instead of saying drink more water, say drink 2 litres per day. This gives you a clear target to measure against.
My GOAL: Drink 2 Litres of water – Oh how I need this to be a habit! And it does not help that I drink 2-3 cups of coffee a day! It is so simple – All I need is a big bottle to have on my desk…..and do I do this? Of course not! So yes that’s my target! (Today is Monday 27/01 and I can report I have drank just 750ml so far……
Ok ok, enough about habits – here is the chocolate cake recipe!
I will admit – It is not calorie free…..BUT it is a heck of a lot better than your standard chocolate cake! AND it even has beetroot in it! Also there is barely any sugar which is also another plus! I will say it is quite heavy, so a lovely dollop NOBÓ ICE CREAM or a spoonful (or 2) of full fat coconut milk cream would go nicely
275g beetroot, leaves removed (Roughly 3 small beets)
250g dark chocolae, broken into pieces
250g butter, softened, plus extra for greasing tin
60g honey or 1 teaspoon Stevia powder
75g almond flour (Ground Almonds – Lidl)
50g Cocoa Powder
1/2 teaspoon baking powder
pinch of salt
Trim beetroot stalks to about 2cm from the end and wash under a cold tap.Do not scrub them as you dont want to damage the skin otherwise they will“bleed” while cooking.Place the beetroot in a saucepan and cover with cold water.Bring to a simmer and continue to simmer until a knife can easily be inserted into the centre of each beetroot.When they are cooked, leave to cool, and rub off the skins and discard. Cut into chunks and place in a food processor and whiz for a few minutes to form a smooth puree, then set aside.
Preheat the oven to 180C or Gas 4. If you have a 20cm square tin with a removable base, butter the sides and line the base with a square of baking parchment. Otherwise line the base and sides of the tin.
1.Place the chocolate in a heatproof bowl and set over a saucepan of simmering water. Leave just until melted, stirring occasionally, then remove from the heat and set aside.
2.Cream the butter until soft in a large bowl or in an electric food mixer.Add the honey or stevia powder and beat until the mixture is light and fluffy.
3.Whisk the eggs together in a small bowl for just a few seconds until mixed, then gradually add these to the creamed butter mixture, beating all the time.
4.Beat in the pureed beetroot and melted chocolate, then sift in the remaining ingredients, folding these in until fully combined.Tip the batter in the prepared baking tin, smoothing the top with a palette knife or spatula.
5.Bake in the oven for 30-35 minutes or until the centre of the cake is almost set but still wobbles when you gently shake the tin. Remove from the oven and place on a wire rack to cool.Allow to cool completely in the tin before carefully removing the cake and cutting into squares to service.
(This cake will keep in an airtight container for a few days)
NB: The pic does this cake ZERO justice – camera phone and chocolate cake does not work out well……
So, What one thing can you do this week?