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The Primal Games 6 | Hasselback and Egg-Stuffed Potatoes



Well, that time of year is coming up again… Christmas! I’ve been eating a lot of stodge recently, mostly in the form of sugar, chocolate, and cheesecake… so I thought I’d share something that isn’t in that form… for now! This is definitely the sort of stuff I love to eat over the winter period; tonnes of vegetables, starch-y goodness, and lashings of gravy, so thought I’d share a recipe for some potatoes (a definite winter staple!). Having these with pork and apple chips definitely makes for a real treat (breakfast!) to dip into the egg. 🙂

This past week has been pretty busy, rather stressful, and a bit naff since my previous blog post, which spoke about Recession Proof Body coming to CrossFit Plymouth. They posted a link to that particular blog post on Facebook, and I had a flurry of people come onto the blog again – how lovely. 🙂



And, to top it off, the Primal Games 6 (held at CFP) was a few weekends ago, and it was SO MUCH FUN! Not only did I equal my snatch PB of 60 kg (I had only done it once before and was pretty surprised that I managed it in a comp this time) but got my first ever bar muscle ups! 🙂 The team I was with were also super fun and encouraging, and it was an amazing day all around… it left me buzzing for the WHOLE WEEK afterwards! It was great that everyone seems genuinely supportive of one another, regardless of what level of fitness or ability, it was just an amazing environment.

I was quite surprised about the bar muscle ups, considering how little I’d ever practiced trying. But I was the only member of my team not doing them, and I think that the sheer desire to want to contribute to some points and help them out was my driving force. Never have I ever been more determined to get over the bar or do something as I was then; usually, when snatching heavy weight or doing movements like muscle ups, I get quite scared at the prospect of injuring myself or the movement going wrong, but during this instance I never thought once about injuring myself, I just thought about getting to the end of the movement. It goes to show how the real desire and intention to do something makes that something happen!


In September, I went to the Particulate Systems Analysis and conference and UKPTF, and whilst in Manchester I stopped off at an amazing box called Train Manchester (the home of Samantha Briggs!). I managed my first real muscle ups there (i.e. starting with straight arms at the bottom)… I reckon it was because Samantha Briggs’ touched the rings, and some of the magic transferred to me! I’m not amazing at muscle ups, but even though deep down I knew I had the ability to do them, I didn’t really believe it… until I did just the one… then I did four more afterwards. When I got home, I then did an OMEM drill, and managed fourteen muscle ups, one every minute for fifteen minutes… I failed one once, but still, that’s a big improvement from zero, to being able to do them overnight!



It’s nice to be busy with so many projects going on, but I cannot believe that I’ve hit the ripe old age of twenty-five; where has the time gone? I absolutely cannot wait for Christmas, where the time will hopefully slow down a bit and I can catch up with some important people. Even though times can be busy, stressful, emotional, etc., personally, I feel stronger mentally and physically than I have in a long time; I used to be scared of getting older, and of course, I still am, as we all are, because the future is never certain or guaranteed, but as I get older I learn more and more, and life keeps getting better and gives me amazing gifts. So although getting older is sometimes seen as a negative (i.e. ageing, more responsibility, less time, etc.), it’s actually something to be proud of, and to simply enjoy (unfortunately, some don’t get the chance to be older). In some ways, I can’t wait. 😀



♪ Hasselback… hasselback POTATO ♫

Egg-stuffed potatoes
Adapted from: Cheese and Chocolate

Ingredients
• pre-baked potatoes
• eggs (as many as you have potatoes)
• butter
• salt and papper
• various other fillings (my favourites being bacon, sausage, spinach, broccoli, roasted garlic, cheese, etc.)

Preparation
Preheat the oven to 175°C. Find where you potato stands upright, and slice off the top to make a lid. Scoop out enough of your potato to make room for your fillings (you can save the flesh to mash up and have as mash another time).

Add some salt and pepper to the inside of your potato, place some of your fillings in, and crack in your egg. Sprinkled with more salt and pepper, and add some cheese.

Bake for about 25 minutes, although the baking time depends on how you like your eggs, and serve.

Hasselback potatoes
Adapted from: BBC

Ingredients
• white potatoes
• butter
• pepper
• salt
• parmesan cheese (although I like cheddar)
• breadcrumbs

Preparation
Preheat the oven to 220°C. Wash the potatoes well, and dry. Score the top of the potatoes ¾ of the way through. You can slice through the potato whilst it’s sitting in a large serving spoon to prevent slicing cleanly through the potato. Put a lump of butter on top of each potato and pop in the oven for 5 minutes. Then bast using the melted butter and sprinkle on some salt and pepper. Return to the oven and bake for 45 minutes. When done, remove, sprinkle with the cheese and breadcrumbs, and return to the oven for 15 minutes until the potatoes are soft and the crust is browned a little.

Bacon would also be a nice addition. Even without the cheese and breadcrumbs, these potatoes offer a different texture to a regular baked potato, mashed potatoes, or roast potatoes.

Recession Proof Body Workshop | Peanut Butter Energy Bars (Vegan)



Well, a couple of weeks ago, Recession Proof Body visited us lot at CFP to give a workshop all about street workout and calisthenics.


The image above is of Lee, Ranjit, and Sai (from left to right), and I nabbed some of these images from their Facebook page (the others are either from my phone or from Claire Summers!).

Lee and Ranjit took the course that day, and of course, the first thing we all notice about them is the size of their arms. I knew what sort of movements we’d be going over today, and I had only ever seen people perform them on YouTube before, and so I feel that that standard of skill in calisthenics wasn’t actually real; I couldn’t wait to see them being performed before my own very eyes!

I do believe, as well, that these guys are being featured in every issue of Muscle and Fitness magazine for 6 months showcasing their various abilities and progressions to achieve their skills.

There were around 20 people in this workshop, and the workshop itself involved learning about some movements and their progressions, and trying them out ourselves, as well as watching some amazing demonstrations! The movements we covered were:
• Push up variations
• One arm push ups
• Pull ups
• One arm pull up
• Ring muscle ups
• Bar muscle ups
• Front lever
• Back lever
• And various progressions!

The picture above is Ranjit just before completing a strict one arm pull up, and Lee doing a strict ring muscle up with an extra 20kg plate!

The emphasis with street workout is that everything is strict! Most people have this idea that in Crossfit we ‘kip’ everything. Kipping is great to keep the intensity in workouts, but we do train a lot of strict stuff in Crossfit, too! I love it! I feel so bad-ass when I rep out strict pull ups and dips. Yeah buddy. I just find the gym memes on Facebook really hilarious! For example, take the one I found here:


The last time I checked, Rich Froning, Jason Khalipa, Dan Bailey, etc., sorta looked like the guy in that meme, am I right? Anyway, going a little off topic now! Back to the movements…

The great thing about these sorts of workshops, is that people discover their hidden skills; some people were pleasantly surprised with how strong they were! But of course, no one is going to be able to replicate the skill that these guys have, but they do give very useful progressions that people can follow, and how they achieved their ability. It’s a great reminder that we’re only human, yet with hard work and dedication, we can indeed achieve superhuman abilities. I will definitely be incorporating these things into my workouts, because I had no idea how to go about keeping strength training interesting and displaying strength in so many different ways.


Personally, the things I’m quite good at are the basic strict movements, such as pull ups, dips, and push ups. But I need to work with my front lever (I couldn’t get my abs to engage… just my arm pits!), and my explosive strength!

A lot of these moves are incredibly creative. We saw Ranjit perform strict bar muscle ups, which involves incredibly explosive strength, and then he showed us the sort of things they would do “for fun” or at comps, such as a cross grip bar muscle up, or a bar muscle up where you start with your hands with a chin up grip, and end with a pull up grip!

These displays of skills and strength were incredibly beautiful to watch, and these kinds of things are what I like to fill my weekends and spare time with. Some people don’t understand, but fitness is its own reward. I’m always working towards achieving various goals in a wide range of disciplines (currently it’s my PhD, Spanish, and Crossfit – all of which encompass many goals), and so I don’t understand why there’s so much hate in the world. Instead of hating another group of people or directing your energy towards destruction, why not create a better world for yourself, and others, by inspiring others and pushing yourself beyond your limits? I genuinely believe that if more people strived towards goals, there would be less hate.


So, yes, if you’re looking for motivation or even just a show, these are your guys! I was so buzzed the week after (and even now just thinking about the workshop) that I had such a brilliant week after, just because I was feeling so inspired after talking to these guys and being coached by them! I had rejuvenated energy, and more guidance for my own strength goals after just a one-day workshop, and so if they come back to the South West again, I’d love to see them in action again! Hopefully by them, I would have hit some of my own strength goals. 🙂



I’m definitely incorporating these progressions into my own training. I remember at the beginning of the workshop, Lee said that they don’t squat too much because they don’t want their legs too big for things like front levers, etc.! I still can’t tell if he was being serious or joking playfully :-/ Ranjit mentioned that if you did want to develop leg strength, pistols don’t really do anything for you, unless they’re weighted, and I agree, from personal experience! He also said that he runs and squats, but he focuses mostly on street workout now.



After being inspired by the amazing Recession Proof Body group, I thought I’d write up this recipe for peanut butter energy bars, because if you’re going to be doing their routines, you’re going to need a lot of energy! These bars are great to take into work or competitions, as they’re easy to wrap up or pop into lunch boxes.

If you store these in the fridge, I’m sure they’ll keep longer, but the texture changes as I suppose the peanut butter solidifies. I prefer these when they’re room temperature, if not warm!

Also, I LOVE these when they’ve come straight out of the oven, covered in the melted chocolate, popped into a bowl, and smothered with double cream… it is absolutely the BEST comfort dessert!



Not only does this recipe make for some amazing bars, but it’s a clever way to sneak in more fruit! Especially bananas; they can improve insulin sensitivity and provide an abundance of minerals to treat your DOMS… so these really are a great workout snack! Check out Well-Being Secrets to learn more benefits of eating bananas and the best ways to keep and store them, as well as for a few more banana recipes. 🙂

Peanut Butter Energy Bars
Adapted from: All Recipes, Peanut Butter Girl, and Hugh Fearnley-Whittingstall
Enough for a 20 x 20 cm mould

Ingredients
Base:
• 4 x bananas
• 2 cups peanut butter
• 2 cups oats

Fillings:
• 2 tbsp chia seeds
• 1 tbsp cinnamon
• 1 tsp nutmeg
• 1 ½ tsp vanilla extract
• ½ cup seeds
• ¾ cup whole almonds (cashews, walnuts, etc.)
• ¼ cup whole pistachios, shelled (macadamia nuts, pecans, etc.)
• A handful of toasted coconut
• ¼ cup goji berries (cranberries or other dried fruits)
• ¼ cup cacao nibs
• ⅓ cup honey (optional)

Topping:
• 200g dark chocolate
• 3 tbsp coconut oil
• Pinch of desiccated coconut, cacao nibs, or flaked almonds, to decorate

Preparation
Preheat the oven to 175°C.

Mash the bananas with a fork in a large bowl. You may wish to gently melt the peanut butter over the hob in order to make it mix more easily. Add the oats and mashed bananas into the peanut butter, mix well, and then transfer back to the bowl.

Add the rest of the ingredients (the above ingredients are what I added, but I didn’t use honey. Feel free to add in whatever you want!) and mix well, before transferring to a baking dish lined with non-stick baking parchment (I used a silicon mould, so it was non-stick anyway!). Bake for 20 minutes.

Break the chocolate up into small pieces and place in a saucepan with the coconut oil. Melt over a very low heat whilst stirring to combine. Pour over the top of the bars, and leave to set. When partially set, I sprinkled the top with cacao nibs and desiccated coconut. Flaked almonds would also work well, too!

Store in an air-tight container in the fridge. I prefer to eat them when they’re room temperature, though!

First made: 19.07.2014

Happy 20th Birthday to My (Not So) Little Brother (and Happy Father’s Day!) | Simple Chocolate Cake with a Peanut Butter Filling



Happy 20th birthday, Tim

The above Polaroid is my brother celebrating his 10th birthday in our family home. Yesterday, he turned 20, and I can’t believe where the time has gone.



Yesterday, he also got back from the Isle of Wight; it was a two-week trip he had to undertake as part of his geology and ocean science degree. The unusual thing about it, is that it was out of term time… Tim’s degree is actually really full on, and he’s only just finished his second year. Just before he started this academic year, he had to take a field trip to Spain for two weeks before term time. He also gets a LOT of work during the year (I should know, because I’ve been there helping him when the chips were low!), and with his dyslexia and dysphraxia, I really don’t think Tim could have done any better. 🙂 We’re so proud of him and he’s come a long way! I think that calls for a celebration in itself. 🙂


I looked through Tim’s photos, hoping there would be some nice ones, and it was a typical “feldspar jockey’s” (thanks, Sheldon Cooper, for the diminutive 🙂 ) camera… nothing but photos of rocks! Rocks, rocks, and more rocks! Oh, there were three photos of the above fish n’ chip meal, and two photos of the above Isle of Wight landscape, which looks beautiful. Other than that, it was all rocks… Considering how hot it was, I was expecting more photos of the scenery! The photos below show how much of a tan he got from two weeks of collecting samples… looks like he went abroad on a lad’s holiday or something; but no, it is possible to get that tanned in the UK! 😀

I decided to make this recipe because it’s simple. I usually try and make more extravagant, interesting and bigger cakes than a simple chocolate one, but this time is a little different; Tim’s just got back from the Isle of Wight as part of a trip for his geology degree, and I know he will be moaning about not having eaten well while away… so rather than make a large cake, we have a smaller one simply for celebration purposes.

I would loved to have made a cake from oats and peanut butter, because it’s the typical bodybuilding food and would go well with his exercising theme… perhaps for the next special occasion, just in case it doesn’t turn out nicely! For his next birthday, though, I’m going to make a superhero themed cake! 🙂

Unfortunately, this cake wasn’t flat on top after it had been baked, and it was on the website from where I got the recipe. It didn’t even rise evenly, but I still think it looked nice! I think that if I had baked it at a lower temperature, like this chocolate cake, then it may not have risen and would have had a flat top! I’ll have to experiment in the future for when I make the superhero cakes! 🙂

Mum said that she really enjoyed the cake, and I was a little worried, because I know she doesn’t like chocolate cakes; she always says that they’re too dry, and I do agree with this sentiment. However, she said that this was the best chocolate cake she has ever had, and that it even topped this one that she liked a lot! She said that the peanut butter really set off the cake, and there was just the right amount; not too much and not too little. It reminded us of a Reese’s peanut butter cup! 🙂 And I also feel that the ganache/fudge icing really helped to moisten the cake, too! It was lovely, and definitely something I’d make again. Just make sure you mix all of the baking powder and soda in thoroughly; I accidentally got a clump in one slice, and trust me, it doesn’t taste very nicely!



He’s always been my best friend. 🙂





Oh, and of course, happy Father’s Day, dad. 🙂

Simple Chocolate Cake with a Peanut Butter Filling
Adapted from: King Arthur Flour
Makes a one-tier 20 cm cake

Ingredients
For the chocolate cake:
• ⅔ cup granulated sugar
• 1 cup plain/all-purpose flour, sifted
• 1 tbsp cornstarch, sifted
• ⅓ cup cocoa powder, sifted
• 1 tsp baking powder, sifted
• ½ tsp baking soda, sifted
• 1 tsp instant coffee granules
• ½ tsp salt
• 2 x eggs
• ⅓ cup coconut oil, melted
• 1 tsp vanilla
• ½ cup + 2 tbsp water

For the peanut butter filling:
• ¾ cups peanut butter, smooth or crunchy
• 1 ½ cups icing sugar, sifted
• 1 tsp vanilla extract
• ⅓ cup double cream

For the chocolate ganache:
• 1 cup chocolate (I used a combination of dark and milk chocolate, as mum’s not too keen on the dark, bitter stuff)
• 7 tbsps of double cream

For decoration:
• roasted and salted peanuts

Preparation
Preheat the oven to 175°C. In a large bowl, add the sugar, flour, cornstarch, cocoa powder, baking soda, baking powder, coffee granules and salt. Then add the eggs, oil, vanilla and water, and beat until smooth and homogenised. Pour into one 20 cm cake tin (lined with baking parchment if not silicon), and bake for about 35 minutes, or until a skewer or knife inserted into the middle comes out clean. Let the cake cool in the pan.

To make the filling, simple beat all of the ingredients together until homogenised. When the cake is cool, carefully slice it in half and generously spread the filling over the cake, and assemble.

For the chocolate ganache, simply melt the chocolate with the cream over a very low heat. Leave to cool until it’s a spreadable consistency (i.e. not too runny), and cover the cake. Decorate with the peanuts, and put in the fridge to set.

Baked: 11.06.2014

Divided We Fall 2014 | Mum’s Pecan Pie

According to the recipe in this cookbook, this pecan pie is “a classic American version of our own old-fashioned treacle tart.” It was a lovely surprise! The weather this past week has been absolutely spectacular and this weekend my brother and I have escaped to our country manor (a.k.a. our parent’s house) for some great company and good grub. 😀

We went for a a lovely walk around the last castle built in England: Castle Drogo, built in 1911. The weather was a lot more overcast than in Plymouth (which makes a change!), and unfortunately I forgot my DSLR. The hot chocolates were really good; not sweet at all! And sitting outside in the beautifully well kept gardens was lovely for the soul. Next time we go we’ll take a picnic and my camera, as the valley and rolling hills were absolutely stunning, especially when bathed in sunlight. The only downside to the beautiful weather was that my hayfever played up a bit this weekend. But no matter; it’s still beautiful around here and as the days go by the more I’m pleased that I decided to do my undergraduate and PhD here, in the South West of England; close to my beloved family <3 . Last weekend, we (team Chocolate Thunder) went and competed at the Divided We Fall games to compete with 99 other teams. Some of the photos on this page are from RX’d Photography. Another person from out box went up to volunteer as a helper for the weekend, and he was awesome! Such a supportive teammate 🙂 I learnt a lot during this weekend. I learnt a lot from this weekend.


WOD 1 felt pretty good; it was definitely nerve wracking, but at the same time I also felt as ease, because we already did this one before (it was one of the qualifying WODs; hence why it was called “repeat”) I knew that we just had to do it again! The last 100 wall balls between Samantha and I sucked; I just wanted to take a break for a few seconds but knew I couldn’t! We did better than I thought we would: we came 26th for this WOD! Although still way off of the times of the top teams (they did it in 22 minutes or something like that!).

REPEAT
For Time 600 Wallball 20/14LB
EMOM 30 DU

NOTES
All 4 athletes will complete this workout.
2 Male athletes start:
300 Wallball 20LB
EMOM 30 DU
Once the male athletes complete 300 Wallball the female athletes begin immediately the clock does not stop or reset.

2 Female athletes continue:

300 Wallball 14LB
EMOM 30 DU
One athlete working at a time partition reps for Wallball and DU as needed
The Wallball cannot be continued until all 30 DU reps have been completed. If the DU are not completed when the next minute begins another 30 DU are added. Athletes may have the skipping rope in their hands but cannot begin until the start of each minute.
STANDARDS

Wallball: The wallball shot, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the target. If the ball hits low or does not hit the target, it is a no rep. If the ball is not caught between reps, it must come to a full stop on the ground. Catching the ball bouncing off the floor is not permitted. Athletes can switch after the ball has hit the target while the ball is in the air provided the standards mentioned are achieved.
Double Unders This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.


WOD 14.1: Repeat

Samantha and Luke did WOD 2; and they did really well 🙂 What more can I say? 😀

UNBROKEN
In a 9 Min Window
Establish an Unbroken GTOH
9 – 6 – 3 rep max

NOTES

2 athletes are needed – 1 Male 1 Female
In minute 0-3
9 Rep Max Unbroken GTOH.
In minute 3-6
6 Rep Max Unbroken GTOH.
In minute 6-9
3 Rep Max Unbroken GTOH.

1 athlete lifts at a time. The remaining team mate can help load / deload when not lifting. The athlete must call out the load to the judge before attempting the lift and collars must be used.
The athletes can decide how many attempts each athlete has in each time window. If a Rep Max is not achieved in a given time window a score of 0KG will be recorded.
Example: Male athlete fails to get a unbroken 6RM during minutes 3-6 scoring 0kg but the female athlete achieves an unbroken 6RM of 50kg the score for that section is 50kg (0+50kg).
The scores for both athletes and all 3 sections are added together for a total score.

STANDARDS

GTOH The barbell is taken from the floor and finishes with hips the knees fully extended, feet under hips showing control with elbows in front of the bar. The athlete may use a Power Clean, Squat Clean, Muscle Clean or Split Clean.
Once the barbell is on the shoulders it must finish with the weight fully locked out overhead. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees fully extend, and the bar finishes directly over the heels with the feet inside shoulder width. If a split jerk is used, the feet must be brought back together with the hips, knees and elbows fully extended before the repetition is completed.
All reps must be touch and go. Resting overhead is allowed. Resting at the hang or rack is also allowed. The bar cannot be rested across the thighs.
Updated standards video:


WOD 14.2: Unbroken

Simon and I did WOD 3, and this was the one I was the most nervous about. I know Simon’s knee was painful, so he was nervous for that. But I had no excuse other than I’m rubbish at pistols. I can pistol on my right leg, but my left leg has always been hit and miss. I wore oly lifting shoes but the heel elevation just isn’t high enough (when I do happen to do pistols at the box I always put my heels on a 2.5 kg plate, and that works just fine). I also think that I took too long to hold my foot and set myself. Such time wasting! But oh well, it definitely was a weak point of mine. I also struggled with the chest to bar… if it was pull ups, I could have done them quite well (as I can do pull ups while hanging from the bar with only my fingers), but chest to bar requires me to have more of a grip, and I found that my hands kept slipping off of the bar! I think it was just too slick, and I guess my hands were sweating more than usual, too. All in all, this WOD didn’t highlight my strong movements, and was the one I was the most nervous about. Oh well. I was so disappointed with this and after this WOD my morale was at rock bottom. As you can see, this really made up drop a lot of places.
CLAY
10 Min AMRAP
12 Burpees
8 Pistols
6 CTB Pull Ups

NOTES

2 athletes are needed – 1 Male 1 Female they cannot be the same athletes from 14.2 UNBROKEN
1 athlete works at a time and must complete a full round before next athlete can begin. Athletes completing a round must “high 5” at the end of a round before the new athlete begins.
Score is total reps.
STANDARDS

Burpees – Each burpee must be performed so that chest and thighs touch the ground at the bottom. There is no requirement for how they stand up. At the top the athlete must jump so that feet leave the floor, the hip is fully extended and the athletes hands are clapped behind their head.
Pistols (One Legged Squats) – Athletes must alternate legs for each repetition. If at any point they cannot complete a repetition on a leg, they cannot alternate legs until a repetition has been completed on that leg. The one-legged squat begins with the athlete standing and the hip fully open with the knee fully locked out on the squatting leg. The hip must pass below parallel at the bottom of the repetition, and the opposite foot (non-supporting leg) cannot touch the ground until the repetition is completed with control. The non-supporting foot must be in front of the supporting foot during the entire repetition. You may hold the foot of the opposite (non-supporting) leg with your hand while performing the one-legged squat.
CTB Pull Up – This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar into contact with the bar below the collarbone.


WOD 14.3: Clay

I was also dreading WOD 4, because I know my deadlifts are bad and doing that many overhead squats at a heavy-ish weight (38-39 kg) is not pleasant. Samantha went first out of Samantha and I, and I think she struggled with this one. Perhaps she was fatigued from the previous WOD and I know she was having shoulder pain. I took over her last 9 overhead squats, and had I have known earlier that I could have swapped with her at any time (once we swapped, though, we couldn’t swap back), I think it would have been best to have just done 7 minutes each. Oh well! I’m pleased with how well I did in the last few minutes I had to do. It was certainly a boost for me after the previous WOD!

ANARCHY
FOR TIME
21-15-9
DEADLIFT 225/155LBS
OVERHEAD SQUAT 135/85LBS
NOTES
All 4 athletes will complete this workout.
1 Male and 1 Female athlete will be working at the same time. Athletes will have a bar each but will need to change the load at the completion of each Deadlift set 225lbs to 135lbs for Men and 155lbs to 85lbs for Women. Then again at the completion of each Overhead squat set. 135lbs back to 225lbs for Men and 85lbs to 155lbs for Women. The resting athletes cannot help with changes. Collars must also be added.
Once the first Male athlete completes the 21-15-9 the next male may begin. Once the first Female athlete completes the 21-15-9 the next Female may begin. Time is called when the last athlete finishes.
There is a 15min cap for this workout and each uncompleted rep will incur a penalty.
STANDARDS
Deadlift – This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.
Overhead Squat – The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.


WOD 14.4: Anarchy

I believe that we were supposed to do WOD 5 on day 1. But as the event ran way over time we did it first thing on day 2. I was nervous for this one, but it turned out to be one of my best WODs. The guys’ morale was really quite low on day 2. Luke was knackered and Simon nearly broke his thumb when power cleaning, and as a result I think he struggled with them. When Samantha and I jumped in we really did quite well and I think this definitely would have been our WOD!

GUN RUNNER
For Time:
42-30-18
Clean 185/135lbs
Burpee Box Over Jumps 30/24in

NOTES
All 4 athletes will complete this workout.
Male athletes go first and can break the work up as needed – only one works at a time. Once they complete the clock does not stop or reset and the females go. When performing the burpee box jump if alternating the athlete cannot begin the burpee until both of the previous athletes feet have hit the ground after the box over jump.
There is a 20min cap for this workout and each uncompleted rep will incur a penalty.

STANDARDS
Clean – The barbell is taken from the floor and finishes with hips the knees fully extended, feet under hips showing control with elbows in front of the bar. The athlete may use a Power Clean or Squat Clean.
Burpee Box Over Jump – The bottom of the burpee has the athlete face down with the chest and thighs touching the ground. There is no requirement for how they stand up. The athlete must face the box and jump over the box to the other side. The jump must be a two-footed jump. Landing on top of the box is allowed, but not required. Each rep, including the final rep, is complete once the athlete has jumped over the box.


WOD 14.5: Gun Runner

WOD 6 was a simple WOD. Unfortunately, the morale was so low at this point! Simon was frustrated because he couldn’t snatch with the state of his thumb, and that cause a little ruckus. But I was pleased with how I did! I got 47.5 kg (105 lbs) and did 1 hang snatch at 115 lbs (52.5 kg) and failed on the 2nd. I think I could have done the 3 had I have been calm enough and there was enough time; that 10 minutes between 4 people goes REALLY quickly! There’s a picture of me snatching at the bottom of this page, and for some reason the mobility in my legs looks a little worse/shaky than usual. I’m going to attribute that to the ache in my quads from the pistols adn 300 wall balls the day before!

ABEL
In a 10 minute Window
Establish a team total 3 RM Hang Squat Snatch
NOTES
All 4 athletes will complete this workout.
Each athlete will have as many attempts as they wish to establish their heaviest 3-rep hang squat snatch. The workout will begin with an empty barbell and a stack of plates. It will be the team’s responsibility to load the bar for each lift and declare the weight to the judge prior to lifting. The score with be the total of each athletes heaviest 3 rep hang squat snatch.
STANDARDS
This movement begins with the athlete deadlifting the barbell and stopping at this position prior to snatching. The athlete may not lower the bar past the knees after deadlifting the weight. The barbell must be received in the overhead squat position. A power snatch followed by an overhead squat will not be permitted. Only the feet may touch the ground during the lift.
Resting overhead is allowed. Resting at the hang is allowed but the bar cannot be supported by any part of the body.


WOD 14.6: Abel

I think everyone was pleased that this was the last WOD! I was at the point where I felt like the group’s morale was so low that I just wanted to go home. Samantha did so well with the rowing (she rows better than most guys!), as did Luke and Simon. I was to roe 500 m and only rowed about 300 m (maybe less?)… I got down to a 1:37 m /500 m split, but only for about 100 m. My quads then cramped and I had to get off the rower as I slowed right down to 1:55! This has highlighted how much I need to learn to push with my glutes, and then have the “quick hands” with the pull into the rest, as Samantha says. When Luke got on after me, he was surprised how little he had rowed… then realised that was because I didn’t row the 500 m! Samantha got on to finish the last 750 m or so. There was a point where she got so tired and stopped, and she had less than 100 m to row! We were shouting at her to switch, but then realised that she may as well continue. Unfortunately, in those few seconds, the team next to us (an awesome team from CrossFit Cumbria that we spoke to for the whole event!) beat us by a second! It goes to show high tight competition is! And how important planning is and knowing your strengths and weaknesses are. The placings were separated by only seconds. But after this, I felt so bad, especially in combination with doing badly on the pistol WOD.

SAMCRO
Row 3km For Time:
NOTES
All 4 athletes will complete this workout.
Teams can break the work up in any order
There is a 15min cap for this workout and each metre not rowed will incur a penalty.
STANDARDS
Row – Final Athlete must remain on the rower until the display reads greater than 3000 meters. The athlete may coast over the required distance, but cannot make an attempt to get off the rower (e.g., unstrapping early or standing up) until they are past the required distance. The athlete may adjust the damper setting and foot positions at any time during the row and team mates can help with this. Athletes must keep feet in footstraps when rowing.


WOD 14.7: Samcro

After all that, we finished 44th… not the best finish (I think Luke was disappointed), but we did say that we wanted to be in the top 50. And it’s true, that it’s not the placing, it was definitely yhe experience. And sometimes it’s good to do these things to realise more about yourself and keep yourself motivated. I guess for me it was a make or break thing. It was our first big comp! And it highlighted the importance of planning and that playing to your strengths can be a huge advantage when the WODs are in your favour! I saw on Facebook that the team that qualified 112th (so must have been invited when teams from the original 100 qualifying teams dropped out) came 28th after the weekend!

The comp then cut to the top 12 teams, who then went on to do 2 more WODs.


Our final placing…

Post-DWF I was feeling so unmotivated that I didn’t go to the box to train all last week. I learnt that you need to train around the right people to get the best out of you, and that in the world of sports, things are very ephemeral; just because you do badly doesn’t mean you’re bad and can’t improve, and just because you do well doesn’t mean that you’re the best. It also highlighted to me how that I really need to stay on top of my own training and start programming myself, and really build some tenacity when WODing. I was going to try out some programming but Maz at the box convinced me that I’m intelligent enough to programme myself, and that I should utilise all of the knowledge at the people from the box. She’s right, she really is. I can do it myself! 🙂


Anyway, after DWF, and spending some time to recover mentally, someone had also made the Oreo cake, which seemed to be a huge hit! It really made me smile!!! 😀


Oreo cake was a big hit!! 😀

Anywho, after a stressful week (re: uni work… starting to slow down a bit now; waiting around for my supervisor to read my report, and struggling with this modelling stuff… I don’t think I’m going to be able to do it. And now Paris is getting closer, I’m wondering if it’s wise that I do go and present my work… as much as I’d love to, I just feel like I need more time to prepare myself mentally and physically… time’s moving too fast :'( ), and spending it indoors, it was lovely to train for fun yesterday morning, and be treated to some lovely food by my lovely mother. 🙂 Thanks, mum and dad! 🙂 🙂 <3 🙂 🙂

Pecan Pie
Page 224 of The Dairy Book of Family Cookery
Serves 6-8

Ingredients
• 200 g (7 oz) English butter
• 175 g (6 oz) flour
• pinch of salt
• 3 x eggs
• 15 ml (1 tbsp) milk
• 175 g (6 oz) demerara sugar
• 150 ml (¼ pint) maple or corn syrup
• 2.5 ml (½ tsp) vanill flavouring/essence
• 175 g (6 oz) pecan nuts, halved
• fresh double cream to serve

Preparation
Whisk 150 g (5 oz) butter. Gradually stir in the sifted flour and salt; beat well after each addition. Add 45 ml (3 tbsp) cold water and mix thoroughly with the hands. Knead lightly with extra flour, as this pastry is sticky to handle. Chill.

Roll out the pastry and use to a line 23-cm (9-inch) ovenproof flan dish; flute the edge. Chill the case while preparing the filling.

Beat the eggs and milk together. Boil the sugar and syrup together in a saucepan for 3 minutes. Slowly pour on to the beaten eggs and stir in 50 g (2 oz) butter and vanilla flavouring.

Use half the nuts to cover the base of the pastry case, spoon the syrup mixture over and cover with the remaining nuts. Bake in the oven at 220°C (435°F) mark 7 for 10 minutes.

Reduce the heat to 170°C (325°F) mark 3 and cook for a further 45 minutes, until the filling is set. Serve warm or cold with the fresh cream.

Devoured on a beautiful summer’s day at my parent’s: 17.05.2014

Plymouth Half Marathon | Chocolate Sweet Potato Brownies/Cake with an Avocado Frosting

Yesterday was the day that myself and eight other CrossFit girls ran with a stretcher loaded with 50 kg, and ran the Plymouth Half Marathon in order to raise money for The Royal Marines Charitable Trust Fund.

We managed the whole thing in 2h 59m and 38s… sub-3 hours! Wohooo! Eight of the guys from CrossFit Plymouth also ran with a 70kg person on their stretcher, and completed it in 2h 36m and 50s. It was pretty cool that the guys could find someone to be on their stretcher… unfortunately, the person that we were going to carry couldn’t make it. So we carried a sandbag! It didn’t look as impressive because a lot of the crowd were saying “oh, what’s on the stretcher? Nothing.” It was pretty frustrating!

The weather was a little overcast, a little sunny at times, windy, and even a little rainy. It wasn’t as sunny as it was on Friday (we did a Hero WOD combo of DT and Murph… not fun!), and when we were training it was actually pretty hot running in the sun! So thankfully it wasn’t as sunny on the day, but I still managed to get tan lines on my legs!


The map of the route we ran, as recorded by my Garmin watch – thanks Ed!

We only did one training day with the stretcher and ran only half of what we were supposed to run. Not only that, but we didn’t even have all of our teammates on that day (think there were 6 of us girls). Oh, we did one other run with the stretcher in the pouring rain late in the evening in January sometime. We ran only a couple of km and realised how difficult it was going to be. That said, there were only 4 of us carrying the thing. Although it did feel really cool because it reminded me of the Xbox game Left 4 Dead I play with my bro (zombie apocalypse thing… standard).


The guys coming back to cheer us on for the last 800 m or so and over the finish line!

I personally made the big mistake of eating a few (*ahem*) jelly babies and drinking some Lucozade. At one water station they were handing them out and I missed the water. But instantly it made me feel sick (this was at mile 6, I believe) and felt that way for the rest of the run. I didn’t need any of the sugary stuff, and I wish I’d listened to my gut (no pun intended!). But when you have loads of people telling you that you need it for energy (i.e. websites, onlookers, other people), then you kind of start believing them. I wish I just had water for the whole thing!



But what was worse was my knees! I even said to everyone at mile 7 that this is loads easier than I thought it was going to be, to which they told me not to jinx the rest of the run! But by mile 9 or 10, my knees were in pain! I was really worried that it’d be my calves that would go (as I always complain about my calves on long runs), but I suppose the fact that we were running slowly and I was making an effort to strike on my heels first maybe meant my calves were protected? My knees became so painful and today, my hips are a little sore and my knees are rather bad. Although nowhere near as bad as I thought I was going to feel. I even feel so fine that I may go to CrossFit and hammer my shoulders tonight… There’s no rest for the wicked as we have DWF in less than 2 weeks… and I feel extremely underprepared…


There was PLENTY of this cake consumed, along with copious amounts of sushi and sake with my bro the evening after the race! Needless to say I’m very proud of myself, and proud of how we all pulled together and supported one another; that’s what the CrossFit community and friends are all about 🙂

We had quite a few supporters from CFP and others’ friends and family come out, which was really lovely. Thanks to those guys for coming out and shouting to us! 🙂

When I got home, I felt a little sick for a while, and wasn’t hungry at all. Still managed to eat loads of food in the evening though! My brother and I treated ourselves to some takeaway sushi (we’ve been saying for months that we need to do that!) and some warm sake. Then had some of these brownies in cake form for dessert! 🙂


I made these brownies on a very rainy Easter Sunday to share with my lovely family. The weather cleared by the evening so my dad, brother and I went for our usual walk. 🙂 I took some into work and those who tried them said they were surprised that there was no flour. Katie wants to recipe, hence why I’ve written it up! 🙂

I then made two brownies in the form of a cake. This was I could “treat” myself to dessert and control my portions every evening. So if I wanted to have a dessert, it would have to be a portion from the cake – nothing more! But having said that, within two days over half of it had gone between my brother and I… and that was us trying to be “conservative.”

I was going to decorate the cake with raspberries, as they’re so visually stunning, but I did so with the Oreo-crusted tart. So then I thought I’d decorate it with more frosting piped around the edges of the top, but then couldn’t be bothered to waste previous avocado frosting in my piping bag (as thare’s always loads leftover/stuck in the bag).

They’re similar to the sweet potato brownies I made for the CFP party, but different. And then basically covered in chocolate avocado pudding

This really is definitely one of my most favourite chocolate cakes, and with double cream it just tastes absolutely amazing. Really. It’s so moist, creamy, chocolate-y, yet sturdy enough to cut slices and look visually attractive. Just all the things that you could possibly want from a chocolate cake. I tried to catch the moistness and textures of the cake in my photos, so I hope I’ve managed to do that!

If you’d like to make the brownies, follow the recipe below. If you’d like to make it into a cake, simply double the recipe and then split the batter into 2 x 20 cm cake tins. 🙂

Chocolate Sweet Potato Brownies with a Chocolate Avocado Frosting
Not Quite Nigella, Eat Drink Paleo, PaleOMG, and Kung Fu Café
Makes 20-25 squares

Ingredients
For the brownies:
• 800-900g raw sweet potato
• 4 x eggs
• ⅔ cup honey or maple syrup
• ½ cup coconut oil, melted
• ⅔ cup dark chocolate when solid, then melted
• 6 tbsp coconut flour
• 2 tsp vanilla extract
• 3 tbsp chia seeds
• 4 tbsp cocoa powder, sifted
• 1 heaped tbsp baking powder, sifted
• ½ tbsp baking soda, sifted
• ½ tsp mixed spice/allspice
• pinch of salt

For the frosting:
• flesh of 3 ripe avocadoes
• 4 tbsp honey or maple syrup
• 4 tbsp of cocoa powder, sifted

Preparation
Preheat the oven to 175°C. Pop the sweet potatoes in for maybe 1.5 hours until the middles are soft. Take out and leave on the side until cool enough to handle. Scoop out the insides of the sweet potato (reserve the skins for sweet potato skin pizzas!), and place in a large bowl. Add all of the other ingredients and homogenise well. Pour into a 20 x 20 cm silicon baking mould (or a greased tin!), and pop back into the oven for 45-50 minutes. When the time is up, turn the oven off and leave the brownies in the oven for about 15 minutes. Take out and leave to cool on the side.

To make the frosting, blend the avocadoes, honey and cocoa powder in a food processor until smooth. Add more honey and/or cocoa powder until the desired taste has been reached.

Brownies made: 20.04.2014 (Easter Sunday).
Cake made: 24.04.2014.

Three-Tier Chocolate Oreo Cake | Birthday Celebrations

Last weekend was the birthday of a good Crossfit friend and training buddy. She’s famous for her Oreo cheesecake, so of course, the best way to celebrate was with an Oreo cake! 🙂

One of her good friends arranged a meal out at one of her favourite places. I said I’d make a cake, and got to it. She ended up with two cakes, because her friend was concerned that mine may not be big enough to feed all of the people at the meal, but it was THAT BIG that it did!

Geraint said that it was the best cake he ever had (yep, I had permission to put this on my blog as a direct quote 🙂 ), so if you’re looking for a good party cake that’ll go down well with everyone (I mean, who doesn’t like Oreos?), then here’s the cake!

However, I was faced with a predicament. How can I get photos of the inside of the cake without cutting the cake? I can’t give my friend a cake with a massive slice missing! Plus, my brother, Tim, was desperate for some. So of course, I made TWO cakes!

I was going to make two two-tier cakes, but I wasn’t happy with the first batch of chocolate cakes I baked (maybe I didn’t mix the batter well enough and assume that there was still sugar in the bottom, so it seemed that the cake didn’t cook for long enough). But then after making the other two batches of cakes successfully, I put the first batch back in the oven to soak up the residual heat, and they seemed ok. And hence, I had two three-tier cakes! One of which I covered in white frosting (I do like contrast; usually with a white cake one expects the cake inside to be light, I suppose), and the other turned grey because of the Oreo crumbs I mixed in (it tasted amazingly but it looked like plaster or wallpaper paste!).

So my plan was to give a cake away to my friend for her birthday, and to have the other cake to give to various other people. But I ate so many Oreos whilst baking these cakes and got through spoonfuls of the frosting. If I could just eat a slice and be done with it, great, but I eat most of the cake in its raw and deconstructed form! Damnit!

I didn’t really have big hopes for this cake, but it was so soft and moist, and I put that down to the copious amount of sugar and the hot water. Just make sure that you put the hot water in last, because it’s just easier to make sure it’s all mixed that way and then you get great cakes from the oven. Last week I made the cake in Ed’s flat with his very retro oven, and the cake just didn’t work. Although I blame his oven for that (because I’ve had the same issues when baking cakes when I was there in February; it would cook the outside so quickly but the inside would remain raw…)! Ok, so they say that a bad workman always blames his tools, but this is such an essential tool!

So I ended up eating about half of the cake with my brother and I, gave some to someone at Crossfit, to my parents, to my four work colleagues, and a load to Ed when I went to Aberdeen for the Unconventional Gas conference. Everyone said it was great, and I agree; it was a tasty cake! The cake on its own was nice, but combined with the Oreo cream in the middle and the frosting on the outside was great. Definitely make sure you put cream in the middle, rather than frosting; it adds a completely different dimension and all of the all of the flavours just meld together.

A lot of people also asked me how I made it, to which I replied that it’s full of sugar! Everyone then referenced the BCC Horizon documentary that says that the most palatable combination is half sugar and half fat, and that’s how we get fat. No wonder the frosting tastes so good! It’s literally butter and sugar! This is just the visual representation of diabetes. Seriously. But I want to watch the programme myself; I presume there’s lot of pseudo-science going on in there, especially if their whole programme is only based on observations of twins eating stuff, then generalising it to a whole population. But anyway, I’ve not seen it yet, but hope to at some point!

The restaurant we went to was really nice. It’s South American food, so all of my favourites. Tim ordered a burrito and I ordered a spinach curry as it sounded a little different from the things I’d usually order. But of course, Tim and I remain disappointed, as we usually do, with food when we eat it. It’s so overpriced for what it is. I felt so sorry for poor Tim, because he was so looking forward to his beef-stuffed Burrito, but he was so disappointed and actually angered by the burrito. Lol.

Anyway, this is definitely a cake I will make again in the future. It’s absolutely delicious, and the Oreo tastes definitely comes through. And one thing I have noticed, is that when I post food on Facebook, people usually comment, and tell me in person that it looks great, which is lovely.

Two-Tier Chocolate Oreo Cake
Two Tiny Kitchens, AllRecipes, and BBC Good Food
Makes 2 x 20 cm cakes

Ingredients
For the cake; 2 x 20 cm cakes:
• 2 cups sugar
• 1 ¾ cups plain flour
• ¾ cup cocoa powder
• 1 ½ tsp baking powder
• 1 ½ tsp baking soda
• 1 tsp salt
• 2 x eggs
• ½ cup groundnut/peanut oil
• 2 tsp vanilla essence/extract
• 1 cup boiling water
• Oreos

For the filling; three-tier cake (two-tier cake):
• 284 ml double cream (190 ml double cream)
• 1 tbsp icing sugar (1 tbsp icing sugar)
• 4 tbsp Oreo crumbs (3 tbsp Oreo crumbs)
• 1 tsp vanilla (1 tsp vanilla)

For the icing/frosting; three-tier cake (two-tier cake):
• 1 ½ cups (172.5g) butter (1 cup butter)
• 8 cups icing sugar (5-6 cups icing sugar)
• ⅔ cup milk (⅓ cup milk)
• 2 tsp vanilla (1 tsp vanilla)

To decorate:
• Oreos!

Preparation
For the cake:
Separate a pack of Oreos. Put the Oreos with the vanilla filling still attached in the bottom of two silicon cake moulds or pre-lined baking tins, filling side up. Reserve the other side of the Oreo.

Preheat oven to 175°C.

Sieve the flour, cocoa, baking powder and baking soda into a large bowl. Add the sugar and salt.

Then mix in the eggs, milk, oil and vanilla. Mix well until homogenised.

Then add in the hot water (make sure you mix all of the other ingredients first before adding the hot water, because it’s more difficult to mix and you’ll end up with a weirdly textured cake). Mix well until 100% homogenised. The batter will be very thin and runny.

In the meantime, use a food processor to grind the leftover Oreo shells into Oreo dust (it looks like dirt!). Or you could pop them in a resealable plastic bag, and bash them with a rolling pin until they’re crumb-like (just don’t split the bag!).

Pour the batter into the baking tins/moulds, and bake for 30-35 minutes. Remove from the oven and leave to cool in the tins/moulds.

For the filling:
Empty the cream into a bowl, and whip using an electric mixer/food processor/beater until thick. Add the vanilla, Oreo crumbs and icing sugar, and whip until combined.

For the frosting:
Just before you want to assemble and frost the cakes: sieve the icing sugar in a bowl and add in the milk. Mix until combined. Then melt the butter in a large Pyrex bowl in any residual heat in the oven (or you can turn the oven back on, or do it over the hob). Then add the vanilla and mix well until combined. Leave to return to a consistency that’s easy to handle/use.

Assembly:
When the cakes have cooled, remove from the mould/tin, and put it on a plate. Use the frosting to make a ring around the top of the cake (this is a sort of barried for the filling). Then spread the filling all over the top, and then gently place the other cake ontop. Then cover the whole cake in the frosting, and decorate as desired with Oreos, cookie crumbs, etc.

Enjoy with friends and a huge glass of whole milk. Mmmmmmmmmm.

Baked: 20.03.2014
Iced: 21.03.2014
Enjoyed: 22.03.2014

Two-Ingredient “Healthier” Pancakes with Nut Butter and Honey Sauce | Shrove Tuesday

Happy Shrove Tuesday everybody! Today is the last day before Lent (a time of abstinence before Easter Sunday), and so pancakes were eaten and indulged in as they contained all of the things that were forbidden during Lent (such as butter and eggs!).

Now sure, you’re probably saying “Pancake Day is always on a Tuesday and I’m just too busy to make pancakes before going to work.” So I’m going to show you a recipe with minimal ingredients for some really simple, but delicious, American-style pancakes! (I do love Crêpes, but that’s for another post 🙂 ).

These pancakes use only two ingredients that are pretty much in everyone’s pantry. And to be honest, you can make these pancakes with just eggs and NOTHING else! Just follow the same recipe below, but leave out the flour portion. My brother and I go through phases where we have eggy-crêpes almost every morning with nut butters, fruits, sometimes leftover meat and maple syrup. Delicious!

For the past few months I’ve been eating lots of junk food. And I’ve put on weight! But I’ve also gained strength. I am a large advocate of the paleo diet; always have been, always will be (unless the scientific evidence proves otherwise). But I’ve always known that the paleo diet promotes health and is great for fat loss, whereas the Zone, for example, is something that focuses on performance. I know a few people down at CFP who have complained about a loss of energy when doing WODs when following a strict paleo diet. I do agree, from my own experience, that it’s great for daily energy levels and body composition, but personally, I think it did hinder my strength gains a little (it’s difficult to tell though, to be perfectly honest! It’s a combination of a lot of things, but I think that eating more calories, even from junk food, have helped to make me stronger). So I think, for me at least, a paleo diet with a few modifications (i.e. more carbs, perhaps? More general calories? But NOT just junk food full of sugar and wheat!) would suit me and my training well, and I think that these pancakes fit the bill!

There are lots of recipes I’ve found, paleo and otherwise, and some also call for many ingredients that I don’t feel are necessary. Most recipes that make the softest and fluffiest pancakes call for the fewest ingredients. Maybe when you understand the function of ingredients a little better you can alter things a bit to your tastes, likings and needs at the time.

You can replace the oats with other flours and ground things, like flax seeds, almond flour, coconut flour, oat flour, etc. It has the same effect although the texture may vary a little. Try is out to get your favourite flavour and texture! This recipe is similar to this paleo pancake recipe, although as the oats in this recipe cook and makes the pancakes slightly less eggy. Either way, they’re all delicious combinations, and there’s no point in me talking about it. Just try them out and decide for yourself which flavour combinations you prefer! 🙂

I love these pancakes with different fruits in the mixture, on top of the final pancake, cooked, raw, etc. I also love nut butters, syrups and honey, lemon juice, fruits, meats, etc. So good!

You can also freeze them, and to pop them in the toaster to reheat on really busy mornings!

Anyway, I took these photos a long time ago, and am pleased with how they came out! I still don’t know anything about anything when it comes to photography, but I remember trying to play with the backgrounds a little more than just having a plain ol’ white background (although easier to work with!).

I like to keep the backgrounds as simple as possible, because as an amateur, I find that the more elements there are in my frame, the more difficult it is to arrange something with a nice composition and flattering colours – at my level, the simpler, the better! And sometimes, simple photos are nicer, too, as I also dislike crowded photos with too many elements. I guess I get that minimalist side from my dad!

I’m pleased with the first photo in this post, because I think that it sets a scene, and I love photos that do that. It makes me think of someone’s worktop in a modern kitchen, who’s just prepared their pancakes whilst drinking OJ, quickly slapped some butter on top and has just turned around to pop something in the sink before taking their pancakes to the table to scoff before a busy day. 🙂

These photos have no post processing either (the same with all of my photos – only a few I’ve attempted to correct for white balance. I used to shoot in RAW as well as JPEG… but I stopped because I just don’t know what to do with a RAW file! All I know is that they take up a LOT of space! So when I learn how to use them, then I’ll start shooting in RAW again. I think I’m getting better at composition and food styling, as well as knowing which angle would complement the food better along with the type of lighting, even though I still don’t know what I’m doing with a camera on manual. At least my intuitive senses when working with light are getting better. More of my photos are being accepted by FoodGawker and Tastespotting (although just because they accept or reject a photo, doesn’t mean that your photography is good or bad… Emma Gardner has stopped submitting photos to these two sites), although I do have about four times as many photos rejected than I have had accepted. But it doesn’t bother me. I’m still proud of my photography progress, considering it’s only a hobby and not the focus of my life or career (for now!). Ironically, the very food photo I took with my DSLR was accepted by Foodgawker, even though I’d tried desperately to get something accepted using only a digital camera (I had previously with Tastespotting). So in that way, it is the camera that takes nice shots, and not the photographer! Hee hee 😉

Happy pancake-ing! I’ll be making them for breakfast AND dinner! 😉 What will you have with yours?

Two-Ingredient “Healthier” Pancakes with Nut Butter and Honey Sauce
Syrup from: Southern Plate
Makes 6 pancakes

Ingredients
For the pancakes:
• 6 x eggs
• 6 heaped tbsps of rolled oats (or flax seed, coconut flour, almond flour… of course the texture of the final pancake will be different)

Optional extras for pancake batter:
• 5 tbsp milk (or coconut milk, almond milk, buttermilk…)
• 2 tsp vanilla essence
• dried fruit
• cinnamon
• toasted coconut
• nuts
• chocolate chips
• fruit (see below)
• bacon
• peanut butter

Fruit:
• banana
• blueberries
• nectarines
• strawberries
• cherries
• apples
• etc!

For the peanut butter sauce:
• crunchy peanut butter (or nut butter – or even chocolate or Nutella!)
• honey (use twice as much honey as there is butter)

Other optional syrups/sauces:
dulce de leche
• Nutella
• honey
• (whipped) double cream
• yoghurt

Preparation
For the pancakes:
Mix the eggs, oats, and any extras in a bowl until homogenised. Heat a large non-stick frying pan until hot, so that when the batter is dropped onto it, it sizzles. Use a large spoon to spoon on two dollops of pancake batter, and turn the heat down to medium-low. Cook for about 4-6 minutes. Then use a spatula to flip and cook for about 2 more minutes.

Fruit preparation:
Chop up the fruit before making the pancakes. You can either incorporate the fruit raw into your pancakes or serve on the side, or you can fry in their own juices on low (or a little higher with some butter) and serve them on the side or incorporate into the pancake batter.

For the syrup/sauce:
Put the honey and butter in a non-stick milk pan, and continuously stir over a low heat until it all blends together and is nice and runny. If you would like a sauce, as opposed to a syrup, keeping cooking and stirring over a low heat until the syrup thickens into a sauce. Be careful not to overcook it though otherwise the texture will be dry and a little brittle.

Sunday treat: 04.08.2013

Quick Bordelaise Sauce | Stand Up for Yourself

Ahhh March… the first sign that winter is ending and that spring is a’coming! 😀 So it’s time to get out some lovely spring vegetables, such as asparagus, and to pair is with an equally sophisticated sauce!


Asparagus is a sexy vegetable. Let’s face it, it looks delicate and exotic, even though it’s really a robust, strong and hardy vegetable. It looks different to most vegetables, and breaks free from the ground, defying gravity and shows everyone that it’s here! It even sounds foreign – those sexy ‘s’ and ‘r’ sounds make is so much more distinctive from something such as everyday ‘broccoli,’ which sounds like ‘brick,’ or something.

Steamed asparagus is so beautiful, but it’s one of those vegetables that’s so easy to overcook and then it goes all mushy and soft. Although it’s not one of my favourite green vegetables, when compared to something I love such as cabbage or kale, I do love the prospect of eating it; it’s so exotic-looking that I get really excited when I see it on my plate, but it’s a little bit stringy in texture if you eat the whole stalk (asparagus tips steamed well are really delicious, though). When steaming, once the water has boiled in your steamer, your asparagus is probably cooked. Check it by stabbing your fork into the thickest portion of the stalk. If it pierces it easily, then it’s done. Take it from the heat straight away. If left any longer, it will cook in an instant! You have to keep an eye on your asparagus.

But now that I’ve gone on about my love for asparagus, and before talking about the sauce, let’s talk about life.

There’s so much going on at the moment. With Crossfit, there are quite a lot of competitions coming up. This is the first weekend of the CrossFit Open… 14.1, which I haven’t entered (for many reasons!), but I think I’ll just do the WODs for fun if I can. The first WOD for DWF (Divided We Fall) has also been released, and with my awesome team of Samantha, Simon and Luke, it should be quite fun. 🙂 I do like team WODs… I usually work harder than I would by myself, providing that I’m not too nervous or feel like I’m letting anyone else down!

But, last week was one of the most stressful weeks I’ve had during the PhD I’ve had so far. To be honest, I have been fairly depressed and suffering from PhD Depression for most, if not all, of my PhD so far. I know I’m not the only one (seriously, just Google “PhD depression”), but I sure feel alone at times. I have the support from many, and I’m so thankful for that, but sometimes it just feels like there’s no way out.

I feel like an imposter, and that I don’t know enough. Whatever I do isn’t good enough and won’t please everyone… and the stress and demands are really brutal at times. The thing is, I enjoy the work and the scientific enquiry, the challenge… but I can’t cope with feeling so stupid all of the time. I think I know my strengths and weaknesses, but sometimes that just isn’t enough and it all becomes so overwhelming.

The whole PhD has actually turned me into a depressive person. I think I’m quite good at putting my mood behind me. If I’ve had a bad day in the office or lab, I won’t let it affect my Crossfit, a week with my other half, or a weekend with my family… but it will ruin an evening alone, because I just can’t switch my mind off. In some ways, I say to myself that when I get a job, it’ll be different, but deep down, I know it won’t be. I’m a natural born worrier and I’m going to have to learn to deal with that and develop different habits.

But last week was very character building for me, as I got myself into hot water (a.k.a. touble!). Basically, I have issues with my project, and instead of going to my first supervisor, I went to my second. This didn’t go down well what-so-ever. I can see why my first supervisor got upset, but he was very reasonable with it all, I feel. I still have the same issues with the project, but maybe as a lesson for my own assertiveness, I should bring them up as they arise, rather than wait. Although in my defence, I didn’t realise they were issues at the time, until I looked back on them and realised that certain things shouldn’t have happened, etc. Now, I appreciate that everyone’s only human, but I still feel that so many things shouldn’t have happened in order to have made for a smoother project.

Anyway, I could talk about this and make a whole post of it, but I won’t. My friends know what I’m talking about and I don’t feel that I should air my dirty washing/laundry in public. So I shan’t. But I do feel a little unfairly treated and reprimanded like a child. So instead of being talked to, my funding was threatened. So of course, I got a little ill last week just because of the sheer stress of it all, because of the potential bad relations that may have been between me and my supervisors, but also, of course, the prospect of having to find a job and spending almost three years on a road to nothing. I’m only just getting over it and my mild-flu.

Anyway, let’s talk about this dish! 🙂

Bordelaise sauce, according to Wikipedia, is a classic French sauce named after the Bordeaux region of France, which is famous for its wine. The sauce is made with dry red wine, bone marrow, butter, shallots and sauce demi-glace (a rich brown sauce used as a base). This sauce is adapted from an AllRecipes recipe, and it tastes very rich and elegant without going to much hassle at all. Although I guess technically, it couldn’t be a Bordelaise sauce, as it doesn’t have bone marrow (unless you wanted to add some!).


I seared the beef steak with a grill pan in order to try to get some lovely sear marks on it. I always call those pans a “Jamie Oliver pan,” as they always just remind me of him… I swear he uses them almost all the time! But I had to smear a small amount of oil on each side of the steaks in order to get the marks… otherwise it just wouldn’t work!

I think this sauce would go really well with any dark meat, such as lamb, beef, or even liver. I cooked this for Ed and I in Aberdeen a couple of weeks ago (wow, where does time go?!), and we had it with veal, steamed vegetables, leftover sweet potato and apple mash, and honey-roasted parsnips. Mmmmmm. I think if you added in double cream, it’ll work just as well, although of course will add a different dimension to the dish, rather than being rich and dark.

I would also quite happily eat this as a soup! I was taking photos of it in the white bowl, and my brother immediately exclaimed “that looks really nice… can I have it?” He was very disappointed when I told him that I’m going to be taking photos of it the following day, so will have to wait. I went out and bought a specific bowl from Marks and Spencer, because Ed had these really nice shallow white bowls with a rim. They looked great with everything and anything in it! I’ve never really been into shallow bowls, but these “pasta bowls” just make everything in it look great.

As Ed currently has no Tupperware, I put the remainder of our Bordelaise sauce in one of these white “pasta bowls.” It just looked amazing and I wanted to take a photo of it then and there! But I didn’t (because it was dark at the time), so I decided that I would do it myself when I got back to Plymouth. 🙂 Ed also has lovely plates, as you can see in the photos: the yellow Mediterranean-looking ones. And he even had this brown-blue-white plate that was very sophisticated-looking, and I used it to take photos of the chocolate-walnut brownie torte. So after all my babble, what I’m trying to say is that even though Ed was moaning about his kitchen (he really seemed to want to do it up!), he had some lovely plates that I just wanted to take back to Plymouth with me. 🙂


Although I do like white plates (as they’re guaranteed to display any food well and look good in pictures), I invested in four more, too: a beautiful blue plate that I bought with Ed, a wooden pant pot stand (that I’ll use as a plate), a small, white rectangular plate, and a larger and flatter white, rectangular plate with a sauce dish. You’ll see them featured in my photos a lot more from now on, and I think now is the right time, too, as my photography is getting better, I’d like to experiment with different plates, colours and backgrounds, too.

I hope to go back to Aberdeen in three week’s time… it’ll be to go to the Unconventional Gas conference to promote the research groups porous structure modelling software and its applications in fracking. This means, of course, that I will get to see Ed! I believe two of my colleagues will stay in the city centre, and hopefully I can stay at Ed’s! My two colleagues are hoping to drive up, and are going up regardless of whether I go or not, so not only will we have a fun road trip, but me tagging along for personal development, means that I don’t have to pay any extra for travel, anything for accommodation, and only £25 (as a student) to enter the conference for a day! I think that’s just an opportunity on a plate! 🙂

Sunday’s WOD:
NOTHING! 😀

Oh, it’s pancake day on Tuesday! 🙂

Bordelaise-esque Sauce
Adapted from: All Recipes
Makes enough sauce for 4-6

Ingredients
• 1 tbsp butter
• 1 x kg shallots (or 2 x large leeks), diced
• 1 tsp garlic, crushed
• 500 g of chestnut mushrooms, sliced
• 250 ml (1 cup) beef stock (or vegetable stock to make it vegetarian)
• 85 ml (⅓ cup) red wine
• 1 tbsp Worcestershire sauce (or soy sauce or balsamic vinegar)
• 2 x bay leaves
• a bunch of fresh thyme, washed
• 1 heaped tbsp cornstarch (or arrowroot powder to make it more primal)

Preparation
Melt the butter in a saucepan and add the garlic and shallots and/or leeks. Sauteé until translucent. In the meantime, pick the leaves off of the thyme, and chop the thyme stalks. Throw in the mushrooms, bay leaves and diced thyme stalks, and cook until soft. Add the wine, beef broth and sauce/vinegar. Bring to the boil and then turn down to a simmer until the sauce reduces slightly. Maybe 20 minutes or so. Dissolve the cornstarch in a mug in 4 tbsps of cold water, and add into the saucepan. Simmer for about 10 more minutes, remove the bay leaves, and serve. 🙂

Deep Dish Paleo Berry Pie | An Ode to Pie

Ahh pie. So comforting. There’s nothing like burying your problems, woes, and tackling procrastination by tucking into a large serving of pie with a heavy helping of clotted cream (hmmm, on further introspection, this is not a healthy habit; I should do something about this)…

I can’t believe it’s the end of January already; I’ve never understood the cliché phrase “Where does the time go?” more at any point of my life than I do now. I guess being busy is a good sign, because it means that my glass is full, overflowing if you will.

I’m not one to make New Year’s resolutions, because I don’t believe that you need a new year to make goals. Why is a new year going to be any different to the previous one if you don’t make changes? Once the clock strikes midnight, and it’s no longer December 31st, but January 1st… how has your life changed in such a way that your goals are finally achievable?

What I’m trying to say, is that New Year’s resolutions are goals that you must have been holding dear to your heart and think of often, so why is it that overnight you can suddenly achieve your goals? Heck, you don’t even need a new week to start new goals and decide that you’re going to go for it. You just need a new moment, or the present. And I think that’s what commitment is; deciding that you want to achieve your goals at every new moment, rather just because it’s customary to do so at a particular time.

Anyway, the goals I am working towards, in no particular order (not resolutions, because these are things I’ve been working on for a while, and haven’t made just because it’s a new year!):
1. Start writing thesis;
2. Get better at running, rowing, and endurance-y stuff;
3. Get really strong!
4. Try my hardest to fit in Spanish studies;
5. Eat clean and to not be influenced by bad eating habits and the eating habits of others;
6. Be happy and continue my spiritual growth.

Last week, I had some good news with my PhD! I was in contact with a Japanese researcher, who invited me to study in his lab if I could obtain a JSPS Fellowship. However, Omya will not allow me to go because of patents, secrecy of research, etc. Nevermind! Perhaps this is something for a future endeavour. 🙂 And I also received an email saying that I was “accepted” to present at a conference… in Hawaii! Well, I’ve made the first hurdle! My abstract was accepted, and now I need to hand in a manuscript, and from there, they’ll decide if they really do want me to present. But to be honest, I doubt I’ll be able to get adequate results in such a short space of time, and even if I was, I don’t think I’d obtain the funding to be able to go. This saddens me, however I will try my hardest, and if it doesn’t happen, then it just wasn’t meant to be.

Anyway, I still made time to post this pie recipe this week, and bake a few other things, as well as take photos of them (and post them to Facebook). There’s no point in saying “I’ll wait until I’ve done this to do my hobby” or something similar… you just have to grab it. Which is why I bake and take photos; I love it! It reminds me that life is something to be enjoyed NOW and not to be put off for another time. You have to MAKE time for your achievements, for your work, for your family and hobbies, and you have to sacrifice and prioritise for them all. I personally think that you can have and do it all, but just not at once.

And, onto the pie!

I didn’t really expect much from this pie… I just sort of threw it together. I felt like making something hearty and relatively healthy (compared to other desserts). But now I think it’s going to be a delightful addition to my repertoire of recipes! I mean, sure, it’s a paleo pie, but even if you’re not on the paleo diet, this pie is absolutely fantastic and I really prefer it to conventional pies, as it’s not too sweet. I used cherries and blueberries, but you could easily use other fruits. Favourite combinations of mine are apple and blackberry, forest fruits, and peach and raspberry (my mum makes a delicious peach and raspberry crumble… mmmmmm!).

I made this for one weekend when we were all together at my parents’ and we had this with mum’s rib-eye beef! Was delicious!


The morning that I had baked this pie, my brother and I were working in the living room, and the pie was cooling on the kitchen worktop. I went into the kitchen with the lights off, and the light from the living room was shining through the serving hatch and illuminated the pie in such a picturesque and angelic way that I had to capture it was it was! I’ve never been a fan of using indoor lights, and always try to use natural lighting, but I had a good tripod and the right angle, and I think the pictures below came out beautifully, despite the darkness and small amount of fake light!

I also took photos at my parents’ house, because I absolutely love their rustic kitchen as it’s large and beautiful, and full of light, but I really struggled with the composition. Well, more so the lighting and angles to make it look delectable without making the colours look flat. The typical example would be taking photos of salads: with the right lighting and angles they can look crisp and delicious, but with the wrong lighting (i.e. in a dark restaurant with a flash) it can look limp, boring and lifeless.

I love how the crust of the pie is stained purple, and the colours inside. 🙂 And how it looks so impressive yet is so simple to put together! And, a great gift idea would be mini pies!

The pie is delicious when hot and straight from the oven, with a generous dollop of clotted cream. But then this is also wonderful cold with double cream as well. If you leave it for a day after baking and before eating, the flavours mingle with one another and with the pie case. It’s perfect all year round: hot in the winter, and cold in the summer!

The pie case is also great for savoury pies, because it’s not sweetened with coconut flour, it goes with every taste! I used it to make a savoury beef pie that was absolutely delicious! 🙂

Thursday training:
1km run into a 100m farmer’s walk 16/24kg
800m run into a 100m farmer’s walk 16/24kg
600m run into a 100m farmer’s walk 16/24kg
400m run into a 100m farmer’s walk 16/24kg
1 min pull up rig hang (weighted if possible)
400m run into a 100m farmer’s walk 16/24kg
600m run into a 100m farmer’s walk 16/24kg
800m run into a 100m farmer’s walk 16/24kg
1km run into a 100m farmer’s walk 16/24kg

Deep Dish Paleo Berry Pie
Serves 8-10
Case adapted from: Elana’s Pantry; filling adapted from The Yoghurt Pot

Ingredients
For the pie case:
• 4 cups almond flour
• 4 tbsp coconut oil, melted (approx. 2 heaped tbsp coconut oil if hard)
• 2 x eggs

For the filling:
• 350g cherries, pitted (fresh or thawed from frozen)
• 350g blueberries, (fresh or thawed from frozen)
• 250g mixed dried fruits (soaked overnight in hot water)
• 3 generous tbsp maple syrup/honey
• 2 tsp ground cinnamon
• 1 tsp arrowroot powder (optional)

Preparation
Drain the dried fruit that has been soaked overnight in water. Mix all of the ingredients for the filling together in a saucepan, bring to the boil, and let simmer for around 10 minutes (if not using arrowroot powder, maybe simmer for 15 minutes to evaporate a little more of the liquids?). Then set aside.

In the meantime, prepare your pie cast. Mix all of the in a large bowl and homogenise well with the back of a spoon. Line a cake tin with baking paper (my cake tin had a removable base, and was 15cm in diameter and 8 cm in height), and press the case mixture all around the cake tin, ensuring that the walls are thick enough to hold the weight of the fruits. (I used about ¾ of the mixture for the base and walls, and the remaining for the top.)

Pour in the berry filling. Then pat the remaining pastry mixture on top of the filling. Make sure to seal as best as you can any gaps between the lid and the walls of the case, without splashing juice anywhere!

Pop the pie into a preheated oven at 200°C for 20 minutes, and then turn the oven down to 160°C for 15 minutes. I then let my pie cool in the oven.

If you wish to present the pie to guests, I recommend to cool the pie entirely before removing it from its tin, so that it holds its shape better.

This is delicious straight from the oven when hot and fresh, but is also beautiful the next day, as the juices inside become a sauce, and the flavours mingle with each other and the pastry case.

Bon appétit! 🙂

Baked and constructed: 24.01.2014 @ the Kung Fu Kitchen! 🙂

Gratefulness | A Degustation of Paleo Delights (long and reflective post alert!)

Menu du jour:

1. Mashed butternut squash with coconut and macadamia nuts
2. Pork, apple and sweet potato meatloaf
3. Cauliflower risotto
4. Green breakfast smoothie

This week’s been a funny week!

For me, it started on a low, and ended on a high!

I’m not sure why exactly, but on Monday and Tuesday I felt really insecure in myself, rather upset and couldn’t stop thinking about certain “issues.” I’m worrying about quite a bit, going to Frankfurt for a few days next weekend, getting back into OU Spanish when I get back (can I keep up with the workload? Or rather, can I actually achieve the grades I want to achieve?), not being able to cook for a while due to other commitments, worried about people’s impressions and opinions of me, lots of emotions, etc. But thanks to my lovely mother I was able to see it through and by Wednesday I was back to my normal self again. 🙂

On a more positive note, I was picked for a team to compete in The Tribal Clash 2014! I briefly wrote about the competition that took place this year, and it was an amazing experience! A LOT of teams applied for it in 2014, including from various other countries, too, such as the Portugal, Norway, Finland, United Arab Emirates (UAE), Spain, Poland and the USA. And Josh picked me to be in his team! Along with Kim (we were teammates last year, too!) and Thom! There were 144 team slots, and 607 applicants (I assume the applicants were individual people who had a team in mind they wanted to put together, so I suppose that’s a potential 607 teams registering their interest!)!

However, as it turns out, after all of the places were allotted, those teams that won that ballot had to claim their place before a certain date (yes, it’s only October and we have to commit to an event that’s taking place in August). Of course, a lot of teams didn’t claim their place (which I think is understandable, because if there are people who need to come in from abroad of across country, they don’t know if they can commit to the money to get there and stay, and even local people; who knows if they can have that time of guaranteed? Who knows what’ll happen!). So as a result, there was a “smash and grab” event, in which at midday on a certain day, the applicants could log online and claim the places that successful ballot winners failed to claim. As a result, there are a total of 7 teams not from CFP (there were only 2 before!)!

I’m really excited for it, and honoured that I was chosen by a very strong crew to be part of their team, although I am very nervous about letting them down on the day. The thing is though, they’re all lovely people and I feel comfortable around them, so even if I did let them down, I don’t think they’d say it (I don’t know if that makes me more nervous or not!). But either way, it’s 10 months away… that’s 10 months to prepare!

This week in uni/at work has been… productive, but at the same time, not so much. I’ve had very productive mornings, so I’ve been doing about 5 hours of productive work each day this week (except for Friday, which was very productive, but I’m going in on Sunday to make up for slack time this week!). But for some reason, in the afternoons, I found it extremely difficult to concentrate.

This week has really brought up the lesson, again, that life is all about what you think!

I keep on learning this, over and over again. So why do I sometimes make myself dwell and focus on the little “what if’s” and make what other people may think of me a priority in my life, rather than concentrating on right now?

Nobody knows what’s around the corner. And I’m not talking about major life events or disasters. I’m talking about little everyday occurrences. Every day, every week, every month, I’m pleasantly surprised by people’s kindness, nice comments, invitations to places, etc. I try to enjoy it in the moment, but I also try not to let it get to my ego (i.e. I should be just as happy even if no one appreciated how hard I worked to achieve this, or if no one invited me out anywhere this weekend, or if I didn’t get any attention from that person today, etc.). But then I also know that bad things will happen, too. Again, I’m not talking about disasters that are life-changing here, I’m just talking about little things, such as someone making a sarcastic remark and hurting you, someone using you and talking to you only when they feel like it, not being as productive as you would have liked, or achieving a result that you wanted, etc.

But I know now, through experience, that life’s always going to be cycling between the two, and as a result, you get times in life when you feel really high on just experiencing the everyday, and then you get times in life where, although nothing has changed, you feel really low. This can happen within such a short space of time that it feels as though an alien has invaded my brain when it does and I’m no longer my true self!

But knowing isn’t enough. Application is the key! I feel as though I know enough on how to survive in a happy-for-the-most-part-manner in life. I feel as though I’m knowledgeable enough to guide myself and give myself the advice I need to overcome everyday insecurities. But then why don’t I listen to myself? “Lessons in life will be repeated until they are truly learned.” Well, of course they will be, because you’ll always be falling for the same traps until you learn to overcome them. But in a way, that’s the beauty of it; life always presents you with an opportunity to better yourself and to overcome something that previously held you back. And if you don’t succeed, then life will present you with countless opportunity to succeed again, and again, and again. But life will never not present you anything that you find uncomfortable or difficult to deal with, because then you’d never develop and grow as a person, and then, in my opinion, life just wouldn’t be interesting or worthwhile.

It’s like eating for health and losing weight. If someone wants to lose weight, they (as most people I know) get so obsessed about food, being around it, restricting it, planning every calorie, etc… but then when they’re offered some chocolate, for example, they eat it! But it isn’t aligned with their plans, so why do they eat it? Well, some people would blame the other person for offering them chocolate. They try to control the outside. To be honest, no one is ever going to be in a situation where they’re never offered anything that’s full of calories. I went to a buffet meal the other night and had this plate of dessert (I’m quite ashamed!); but my point is, is that no one made me eat it. I put the food on the plate, I ate it, and I have to suffer the consequences (sugar rush, sugar crash, calories, etc.). I could blame the food for being so tasty and looking so delectable. Or I could have attempted to control the situation by not going to a buffet restaurant. Or I could see it as a chance to improve myself. I could have had maybe only a little bit of each, or chosen one thing, etc. In other words, life will always give me a chance to improve myself and enhance and strengthen every lesson I’ve learnt. Once I’ve truly learnt it, then it will seem as though life no longer throws it at me.

When I’m in that period where I’m in my own bubble, life couldn’t be any better. That’s not to say that people still don’t influence me or that I don’t care, but it’s to say that I’m just happy with what is, and I just absorb myself in the moment and focus on what’s to be done at hand, without referring to possible future outcomes or dwelling on the past.

This is why I love this food blog; it’s so cathartic, spiritually renewing my, ego isn’t involved, and I can explore my creative side in a relaxed manner by carefully selecting what dish to construct and how the flavours will complement one another, purposefully preparing it and cooking it with love, and how to photograph it by bringing out the colours and right angles (that’s another reason as to why I love to eat paleo; the food is just so colourful!).

Sometimes, I look through recipes online and admire the photography of others and wonder how they created such a magnificent image. I look at things in their photos such as the colours, the props, the composition, the light source, how harsh the shadows are and how that contributes to the appearance of the texture of the food, etc. I ask myself: what can I do in my place to improve my own photography making use of the light source and location that I have? Should I play with aperture or shutter speed settings next time? How can I get better photos with less light, or should I consider buying a halogen lamp? What should I play around with next time? What can I create that my family would enjoy? I think it’s obviously worked, because the improvement I’ve seen in my own photography has been phenomenal! I can’t even explain to you what exactly I did to improve it, but it was asking myself these questions, being analytical, and developing a sense of intuition and experience to judge situations. Of course struggle with more things than others; some dishes are just easier to photograph than others, and sometimes the light one day is perfect, while another day it’s too harsh or not enough. But just looking back at the first few pictures I took with my camera, I’ve come a long way, and I can’t wait to go even further!

It’s doing things like this, such as contributing/maintaining a food blog, that lead to a higher path in life. When you’re so utterly absorbed in what you do, it’s so unexplainably enjoyable and there’s so much satisfaction to be found in any activity. It just brings you limitless happiness. And I get this bubbling passion and enthusiasm for everything. That’s when life is truly worth living.

That’s why I like doing a PhD; it’s a 3-4 year project that you work on, after which you become an “expert” in your field. On those days when I really get into my project, it’s incredible. Take a meeting I had this week, for instance: we discussed the use of electrolytes in a solution of adsorbent and adsorbate, and how a more concentrated solution of electrolyte will compress the double layer on the adsorbent, thereby possibly enhancing the adsorption of the adsorbate, but more electrolyte will screen any electrostatic repulsions. So how do we calculate the Debye length under my given conditions? It got really more indepth than that, and it was interesting. The satisfaction I get after discussions like that is incredible. I feel as though what I’ve been working towards is finally being realised. When you solve a problem, immerse yourself in such analytical thinking and go about investigating what happens when this changes that, etc., it’s just so amazing. However, it does take a lot of mental effort. And a lot of times, there are those days when you apply effort, effort, effort, but nothing comes to fruition for days, weeks, months… it’s about pushing through. Just like a WOD. Get that last rep done, get that last experiment done, and when you finally see the end, the buzz, the adrenaline, the amazement at what you can achieve becomes apparent!

Anyway, my point is, is that when you throw yourself into things, the rest of life falls into place. In my most insecure times, I feel as though I’m waiting for the next good thing to happen (i.e. I spoke with this person the other day and worried that they don’t like me, so when they next contact me I’ll be happy), or going over in my head how bad an impression I give to other people or how they think this or me, etc.

But yes, life is all about human relations, I believe, for the most part at least. But at the same time, at the end of life, it’s all about what you thought about the most. What occupied your mind throughout your life? Was it focussing on how this wasn’t right, how that person may not have liked me or didn’t invite me to this (or even if you were invited, who cares?! Why place so much emphasis on it?!), or was it focussing on all of the beauty there is in life?

That’s why I’m a very keen advocate of finding hobbies, and lots of them (well, that’s another blog post in itself! But my mum always tells me that life is about sacrifice. There are so many things in life I would love to do but not enough time and mental energy to do so all at once, so sometimes some things have to give and sacrifices have to be made if you want to achieve what you want. And she also advocates simplicity; i.e. simplify your life and do as few things as possible as well as you can. And again, she also talks about balance; life is all about balance! So finding the right amount of hobbies to keep you interested in each, or if you dwindle in one area, then you have other areas/hobbies to pick you up, but picking few enough so that you can really get the best and put your mental energies 100% into each without spreading yourself too thinly).

Just doing something as simple as appreciating other’s food blog posts and photos, to cooking, serving my family and photographing (or trying to!), makes me appreciate how beautiful life is. We take these things that grow out of the earth, apply heat and other spices in various ways and we have a meal that every human enjoys the eating experience. Isn’t it amazing? And the camera itself; what a fantastic contraption! Life is full of amazement every day and it’s up to us to see it for what it is and how physicists and inventors were able to think in such abstract and creative ways to manipulate the laws of the universe to do something at will. Incredible!

Gratefulness is the key to living a fulfilled life! I have to say, that when I’m feeling blue, it’s usually because I’m taking for granted what I do have going for me and focussing on the negatives. Actually, I’m not even focusing on the negatives (as there really are none!), but on the potential perceived negative, that isn’t even really that big a deal anyway, and I know isn’t logical thinking either. But that’s what insecurities are.

However, it’s part of the human condition, which to some may be an affliction, but to me, even in my down times, I remind myself that this is my once chance, and I feel so honoured that I get to experience it and that so far everything has turned out perfectly, and it always will (there’s a little bit of Susan Jeffers’ life teachings and sentiments right there in that sentence!).

Anyway, onto the food – enough spirituality for the week! I could type forever about this stuff but it’s always incoherent and just a stream of consciousness! I wish I had more time to edit these blog posts to make a lovely accompaniment to the photos, but this’ll have to do for now! 🙂

As you can see, the other week I decided to whip up a fair few different things as I just couldn’t decide which one to make. The meal we had was roast pork with crackling, meatloaf, cauliflower risotto, mashed squash with apple, coconut and macadamia nuts and steamed broccoli and sprouts (I steamed enough broccoli and sprouts for the first few days of the following week to take to uni/work in lunches!).

We also had cauliflower rice with this lamb’s liver I cooked in tomato sauce. It was beautiful! There was just enough sauce to coat the liver, and the cauliflower was moist, as were the vegetables. I actually take a preference to meals that aren’t caked in sauces. Sometimes it’s nice to have a roast dinner covered in homemade gravy, but for the meal you can see that had the meatloaf and butternut squash – no sauce was needed! I drizzled some pork juice over the top of the dish, but I didn’t want to smother the colours and flavours in a generic gravy. It really wasn’t needed as each element of the meal could have been eaten alone.

I would love to cook the cauliflower in coconut milk, too! In these photos, I cooked it in water and a bit of dried sage – nothing else! I think coconut milk would have made it creamier and thicker, which may have been a bit too much here, with everything else, but if it’s the main element of your dish, then it’d be great! I’m definitely going to try that sometime. 🙂

The meatloaf was also incredible; this is by far my favourite meatloaf recipe ever. I’ve made it about twice before, and it was always ok (just minced meat moulded into a load shape…), but this was something else! Each bite was just a little bomb of flavour in your mouth, and I think fresh apple diced and thrown into the mix would have gone really well with the rest of the flavours. But we ate the load straight from the oven, and so it crumbled easily. It’s only when it’s cool does it keep its shape and then you can cut it (as with cakes). My brother and I had it in lunched for uni the following week. 🙂

Saturday’s advanced WOD @ CFP:
In any order, in pairs
a) Row 1600 metres
b) 30 snatch anyhow 70kg\45kg
c) 20 rope climbs
d) 14-12-10-8-6
HSPUs
C2B pull ups
One starts on HSPU, one starts on C2B, both complete 14 then swap and complete 14. Continue down the sequence until they are finished.

I did this with an awesome partner and she’s really strong! Power snatching 45k like it’s nothing! I really struggle with power snatching at anything more than 40k, and I know I bleed a lot of energy from my hips and don’t extent. I’ll have to practice tomorrow in the open session. I was full snatching 45kg, but struggling today! It’s funny because last time I was snatching I hang snatched 45kg three-times in a row and did a 47.5kg hang snatch, and that was easy – and right at the end of a workout, too (so I felt really warmed up). Maybe it’s because I’m a little sleep-deprived from the week and under the weather (I did get almost 11 hours of sleep last night and really needed it considering how little I’ve had during the week!), but I was surprised that I nearly had an accident full snatching that bar. I didn’t pull it high enough, got under it and it fell on the back of my neck and starting pushing me forward. Lucky I just sort of pushed it back, but it could have been serious.

I never really did get into this morning’s workout, but I think that demonstrates how serious lifting things and doing skilled movements (even doing stuff like HSPUs, rope climbs, etc.) can be when they go wrong, and so never ever do something like that hardheartedly! Never have I had anything happen to me that could have been that potentially serious!

But I really struggled this morning with those snatches! I put the weight down to 40k and I can power snatch it ok (I know I don’t extend my hips enough and bleed lots of energy from them – gotta work on that!), but I can work at 40k doing hang snatched really easily. As soon as it’s 45k, I get scared and think I need to work more at that weight to get more confident and stable.

Here’s a video of some snatch practice from this week! It’s a bit wobbly at the bottom, but I think I know why (thanks to paying attention to what coaches say in class, reading, and help from others, of course!). It’s supposedly my “1RM” from a while ago, but I just need to practice at this weight now to get comfy and confident with it, too! 🙂



Mashed Butternut Squash with Coconut and Macadamia Nuts
Adapted from: Coffee and Quinoa and The Healthy Foodie
Serves 4-6

Ingredients
• 1 butternut squash
• 3 x apples
• ¼ cup (60ml) coconut milk
• ~50-100g toasted coconut
• ~50g macadamia nuts, halved or crushed
• 1 tbsp maple syrup
• splash of lemon juice

Preparation
Halve the butternut squash, and put in the oven with the whole apples for 1h 30m at 160°C, or until the apples are bursting with their juices and the squash is soft when a knife is pushed all the way through.

When cooled, scoop out the flesh of the squash and put into a saucepan. Remove the core, seeds and stems from the apples (this can get messy!) and put in with the squash. Mash using a potato masher, and homogenise thoroughly.

At this point, you can sauté onions and garlic in butter or coconut oil, and add those to the butternut squash and apple mix.

Add the coconut milk, toasted coconut, crushed macadamia nuts, maple syrup and lemon juice, and homogenise well.

Gently heat over the hob until warmed/heated through. Serve immediately and enjoy.

Pork, apple and Sweet Potato Meatloaf
Adapted from: Paleo OMG
Serves 8-10

Ingredients
• 1.5 kg of pork mince
• 6 x small sweet potatoes
• 2 x apples, cut into small chunks
• 1 tsp garlic, minced
• 2 x small white/yellow onions, diced
• 6 x rashers of smoked bacon, chopped into lardon-sized pieces
• 1 cup of almond flour/ground almonds
• 2 x eggs, beaten
• 1 cup mixed dried fruit/raisins
• ½ tbsp cinnamon
• hard-boiled eggs

Preparation
Put the sweet potatoes in the oven for 1h 30m at 160°C, or until they are is soft when a knife is pushed all the way through. Let cool.

Put the bacon, garlic and onions in a non-stick frying pan. Turn the heat on low until the juices are released from the bacon. Sauté the garlic and onions until the onions are translucent and the bacon is cooked al gusto/to your liking. Add these ingredients to a large mixing bowl.

When the sweet potatoes are cool, cut the ends off of the sweet potatoes, cut into rough pieces, and add to the large mixing bowl, along with the apple chunks, ground almonds, eggs, raisins and cinnamon. Homogenise well.

Rinse/wash the mince, and add to the large mixing bowl. Use your hands to really mix everything well. Press around the hard-boiled eggs that you have and then press everything into a non-stick/buttered/silicon/lined with non-stick baking paper baking tin (I love silicon moulds!). Mine was a square 20 x 20 cm silicon mould.

Bake for ~2h minutes in a preheated oven at 175°C.

Cauliflower Risotto
Adapted from: page 172 of Paleo Comfort Foods
Serves 4-6

Ingredients
• 1 x cauliflower
• ¼ tsp black pepper
• 2 x cloves garlic, minced

Preparation
Steam the cauliflower until tender. Put into a bowl along with any seasonings (herbs, spices, sauces, etc.), and mash using a potato masher until the texture resembles rice. Serve immediately, or if preparing in advance or wanting more flavour, reheat later over the hob with a little bit of water, stock or coconut milk for creaminess.

Green Breakfast Smoothie
Adapted from: About.com
Serves 4-6

Ingredients
• 3 cup of filtered water
• 1 handful kale leaves
• carrot tops from a bunch of carrots
• 1 apple, cored and cut into chunks
• splash of lemon juice
• 2 kiwis, peeled and roughly chopped
• 1 ¼“ slice of ginger

Preparation
Blend the kale and carrot tops with two cups of water. Press through a sieve and put the resulting juice in a large glass storage bottle. Blend the rest of the ingredients, and incorporate into the juice. Shake/mix/homogenise, chill, enjoy. 🙂