Wednesday, December 26, 2012
Friday, December 14, 2012
- Pork Chop
- Swede Cut into Wedges
- Olive Oil
- Cajun Spices
- Whole grain mustard (Paleo? delicious yes)
- Courgette thinly sliced
- Marinate the pork chop in some olive oil mixed with Cajun Spice
- Slice the swede into wedges place in a bowl, add some olive oil and grated Prmigiano-Reggiano mix it up
- Roast the Wedges at 190C for 15 minutes
- Grill the pork chop
- Quickly griddle fry the courgette slices with a drop of olive oil, drop of lemon juice and pepper
- Add the mustard to the coleslaw... I pictured it sitting on top but stir it in
- Eat! Enjoy!
Tuesday, December 11, 2012
Upper body day (Going easy to begin with)
- Push-ups (x30) currently doing these at an angle against something around kitchen work top height (makes it easier)
- Chair dips (x30) Sit on a chair, put your hands on the front edge, slide off of the chair and then lift yourself up and down using your arms
- Pull-ups (x30) Place a bar between 2 chairs, lay underneath and hold the bar lift yourself up, lower yourself down.
Lower body day (this really hurts the next day and the day after!)
- Squats (x30) stand with feet at shoulder width, squat down until you are nearly touching the ground with your arms stretched out in front, stand back up.
- Lunges (x30 each leg) stand straight with your hands behind your head, extend one leg back until the front leg is 90 degrees with floor bent from the knee, dip the back leg knee to the floor, return to standing position bringing back leg to meet front leg.
- Leg raises (x30 each leg) Stand straight hands by your side, lift one leg straight up behind you until at bum height as you bend over and touch the floor with the opposite hand. Return to standing position
Wishing everyone at https://www.facebook.com/groups/paleouk and all Paleo followers a Happy Christmas :)
Blood Orange, Cockles, Seville Orange, Whelk, Cabbage, Clams, Clementines, Horseradish, Jerusalem Artichokes, Mussels, Oyster, Parsnip, Pheasant, Pomegranate, Salsify, Satsuma, Sea Bass, Venison
Cauliflower, Leek, Purple Sprouting, Rhubarb, Cabbage, Clams, Cockles, Horseradish, Jerusalem Artichokes, Mussels, Oyster, Sea Bass, Venison
Sardine, Spring onion, Blood Orange, Clams, Cockles, Mussels, Oyster, Sea Bass, Venison
Crab, Lamb, Morel, Rocket, Watercress, Wild Garlic, Cockles, Oysters, Sardine, Spring onion
Asparagus, Chicory, Gooseberry, Raddish, Samphire, Crab, Lamb, Morel, Rocket, Sardine, Spring onion, Watercress
Broad beans, French beans, Mackerel, Mangetout, Peas, Raspberry, Strawberry, Tomato, Asparagus, Chicory, Crab, Gooseberry, Lamb, Raddish, Rocket, Sardine, Spring onion, Watercress,
Apricot, Aubergine, Beetroot, Cherry, Chicory, Courgette, Crab, Cucumber, Fennel, French beans, Globe artichoke, Greengages, Kohlrabi, Lamb, Mackerel, Nectarine, Peas, Peach, Radish, Raspberry, Redcurrant, Rocket, Runner beans, Sardine, Spring onion, Strawberry, Swiss chard, Tomato, Watercress
Apple, Apricot, Aubergine, Beetroot, Bilberries, Chicory, Cobnut, Courgette, Crab, Cucumber, Fennel, French beans, Globe artichoke, Greengages, Grey mullet, Kohlrabi, Lamb, Marrow, Nectarine, Pepper, Radish, Raspberry, Rocket, Runner beans, Sardine, Scallop, Sea bass, Spring onion, Sweetcorn, Swiss chard, Tomato, Venison, Watercress
Apple, Aubergine, Beetroot, Butternut squash, Cabbage, Chicory, Cobnut, Damsons, Fennel, Fig, Globe artichoke, Grey mullet, Grouse, Lamb, Mackerel, Mussels, Oyster, Partridge, Pear, Plum, Pumpkin, Radish, Raspberry, Rocket, Scallop, Sea bass, Sloe, Swiss chard, Truffle, Venison, Watercress, Wild duck
Apple, Cabbage, Celeriac, Grouse, Kale, Medlars, Mussels, Oyster, Partridge, Pheasant, Pumpkin, Scallop, Sea bass, Sloe, Swede, Swiss chard, Truffle, Venison, Wild duck, Wild mushrooms, Winkles
Apple, Brussels sprouts, Cabbage, Celeriac, Chestnut, Clams, Cranberry, Horseradish, Jerusalem artichoke, Kale, Mussels, Oyster, Parsnip, Pheasant, Pomegranate, Pumpkin, Salsify, Satsuma, Scallop, Sea bass, Swede, Truffle, Venison, Wild duck, Winkles
Clementines, Turkey, Apple. Brussel Sprouts, Cabbage, Celeriac, Chestnuts, Clams, Cranberries, Horseradish, Jerusalem Artichokes, Mussels,Oyster, Parsnip, Pheasant, Pomegranate, Salsify, Satsuma, Scallop
Sunday, December 9, 2012
Stock from a gammon (cooked the day before)
Ripped up gammon pieces
Sweet potato chopped
4 handfuls of the best peas
Heat the stock
Add the vegetables and meat
Bring to the boil
Simmer until the sweet potato is soft
Blend the soup
Season with salt and pepper to taste
Thursday, December 6, 2012
Chicken breast chopped
Petit pois peas
Tomato and chilli marinade
Marinate the chopped chicken in the tomatoes and chilli for at least one hour
Place vegetables in microwave dish cover with hot vegetable stock
At the same time add the chicken and marinade to a hot frying pan
As you nuke the vegetables in vegetable stock for 4 minutes
Stir fry the chicken and marinade for about 5 minutes
Strain the vegetables and serve the chicken on top
Friday, November 30, 2012
Slice of smoked bacon chopped
Seasoning salt and pepper
Heat olive oil in a sauce pan add chopped Leek and bacon
Soften the Leek and lightly brown bacon
Add chopped carrots
Pour over vegetable stock
Simmer until carrots are softened
At the same time heat oil in a frying pan
Add trimmed sea bream
Sprinkle with a little salt zest lemon over the fish
Add lemon juice by crushing the lemon in your hand catching any seeds
Fry the fish for about 5 minutes either side until crisp skin and cooked through
Add vegetable broth to a bowl and place fish on top
On my rest days between weight training I have added isometric exercise to my regime.
Grip pull: hook your hands and then hook them together and pull against them as hard as you can
Elbow pull: cup one hand and rest the opposite elbow into it... Push with your elbow pull with your hand.. Same with opposite.
Potato push: rest bottom of 1 fist on top of the other top fist pushes down bottom fist pushes up.. Then swap.
Chair grip: in the seated position grip sides of chair underneath the seat.. Try to stand up.. Thighs vs arms
Flamingo stance: stand behind a chair hold top with both hands, raise one foot up until knee is at a right angle hold for a while few seconds then swap legs.
Plank: go on hands and knees place arms on floor wrist to elbow, extend legs out until you have a straight line from head to ankles, hold your weight for as long as you can
Thursday, November 29, 2012
Tuesday, November 27, 2012
Saturday, October 27, 2012
- Asparagus chopped (keep the spear tops seperate)
- Sweet Potato peeled and chopped
- Onion (half) chopped
- Chop the onions and add to saucepan with oil cook until soft
- Chop asparagus save the spear tops add rest to pan
- Allow to soften a bit
- Add chopped sweet potato
- Cover with vegetable stock
- Bring to the boil with spears sat above in metal sieve so they steam
- Once the sweet potato is soft blend the soup
- Serve into bowls add the steamed spears
Tuesday, October 23, 2012
Saturday, October 20, 2012
- Leek chopped
- Cherry tomatoes halved
- Mushrooms sliced
- Half Chorizo ring sliced
Thursday, October 18, 2012
- Salmon fillet
- Leek chopped
- Courgette sliced into ribbons
- Lemon slice
- Yesterday's vegetables (I cooked too much for my evening meal)
- Mushrooms sliced
- Gammon slice torn
- 2 eggs
- Splash of water
- Seasoning (Salt and pepper)
- Add the vegetables, mushrooms and gammon to a frying pan, fry in oil of choice
- Beat 2 eggs and add a little splash of water
- Wait until the mushrooms are soft
- Pour over Eggs
- Sprinkle with salt and pepper
- Allow it to lightly brown on the underside
- Fold over and leave in the pan for maybe a minute longer (no need to flip the heat will cook the top when folded over)
Wednesday, October 17, 2012
- Onion chopped
- Garlic crushed
- Red Pepper (1/2) chopped
- Courgette chopped
- Carrot chopped
- Chicken stock (home made)
Tuesday, October 16, 2012
Then I had breakfast which was some very good quality sausages from my local butcher grilled and served with chopped plums (picked locally).
Unfortunately my job is sedentary so I was then sat for 4 hours (a small amount of standing). At lunch time I managed another brisk walk but less than a mile (I usually try to walk about 3 or 4 miles).
Lunch was Tuna and chopped red pepper mixed with mayonnaise (olive oil based... which for me is good oil) served over a plate of fresh spinach and some chopped tomato's.
Then another 4 hours of sitting for work.
And then my treat of the week (I try to do something special at least once a week). Roasted duck breast with a swede and sweet potato mash, green beans, parsnip roasted with Parmigiano-Reggiano and some roasted red onion.
Saturday, October 13, 2012
Friday, October 12, 2012
- Chicken thighs
- Mushrooms chopped
- Pepper Red/Yellow sliced
- Tomato chopped
- Courgette sliced
- Onion chopped
- Garlic clove crushed
- Glass of wine (I used home made)
- Tin tomatoes
- heat some oil (your choice) in a frying pan
- brown your chicken thighs on all sides (about 10 mintues)
- add the mushrooms, peppers, garlic, courgette
- Allow to soften
- Add the chopped tomato
- Wait until everything is softening
- Then add to a perspex dish (very paleo lol) and cover with tin tomatoes (chopped) and salt and pepper (by next year I hope to be using just fresh tomatoes but its autmn and I dont have the resources right now!)
Thursday, October 11, 2012
Wednesday, October 10, 2012
How I feelAdmittedly it is only the beginning of my 3rd week but I thought I would note down what I have been doing and how I feel so far.
The truth is I feel really good I really do have new levels of energy and it is strange not feeling sluggish after eating a meal.
- Bread was no big loss to me as I went off of it a long time ago.
- Potato's seemed hard at first but once I discovered swede wedges and how I can use sweet potato's in my cooking then that is no longer an issue.
- Pasta I think will remain very hard for me... Italian food has been a big part of my adult diet and of course that included pasta. In fact looking back over the last 2 weeks I have hardly had any Italian based food.
- Rice I am going to miss wild rice it was also a big part of my weekly diet.
- Milk in my teens I loved the stuff but as an adult I have always found it a horrible drink and it definitely aggravated my asthma
The change to my diet
Effects and lessons learned
- Source the best food I can
- Try to become more seasonal
- Gather some of the foods that are freely available growing around us (I already do this with fruits for my wine making (for my purposes cave men ate fermenting fruits and I am not giving up this hobby))
- Cook with fire (Will be gathering wood) although this will only be at weekends due to time constraints
- Add a bit more exercise into my regime.
The bottom line
- Onion chopped
- Wild carrots chopped
- Pepper chopped
- Sweet corn (non paleo lol I didn't think about it... lesson learned!)
- Vegetable stock (home made its easy!)
- Pinch of mixed herbs or carriander
Tuesday, October 9, 2012
- Chicken breast chopped into chunks and coated in Jerk Seasoning (I left this to marinate for about 8 hours)
- A stir fry vegetables pack
- I added extra broccoli and pepper slices
- Stir fry the chicken until cooked properly through (you can rip a piece open to check)
- Set the chicken to one side
- Stir fry the vegetables for about 3 minutes until just softened (you can go longer but I like to have a bit of crunch)
- Tip the veg into your bowl
- Give the chicken one last blast in the pan if it isn't hot enough
- Serve and enjoy!
Sunday, October 7, 2012
I am following a style of exercise known as periodization this is where you exercise using low weights high reps for 2 weeks and then heavy weights low reps for 2 weeks. The idea is that you work slow twitch and the fast twitch muscles and therefore you get maximum growth.
I am only working on my upper body because my leg muscles are pretty massive due to the cycling and walking I do.
So this is the routine:
Day 1: Chest and Triceps
Dumbbell Bench Press
Tricep Pullovers (I do this laying on my back as standing up hurts my elbows)
Day 2: Rest
Day 3: Back and Biceps
Bent over 2 Dumbbell Row with palms in
Bent over single Dumbbell Row
Day 4: Rest
Day 5: Shoulders and Forearms
Dumbbell Deltoid Raise to the front
Dumbbell Deltoid Raise to the side
Dumbbell Raise (arms by sides raise up so your elbows point out)
Palms up wrist curl
Palms down wrist curl
Day 6: Rest
And repeat... this gives you a spare day if you need it in a week to miss a day.
Also try to do the pilates plank and scrunch sit ups every day though currently not managing that... must be more disciplined.
Walk at least 3 miles or more a day.
That is all I have time for in my life at the moment.
Saturday, October 6, 2012
- Lamb BBQ'd (trying to cook over fire at the weekends)
- Sweet Potato Roasted with Red Onion with orangde juice, honey and chilli flakes
- Roast parsnips and potatoes (paleo 2.0) just a small portion
- Wild carrots (Purple, Yellow, Orange)
Friday, October 5, 2012
- Lay sheet of tinfoil over sized into roasting tin
- Chop 1 leek
- Chop 1 pepper
- Throw in handful of cherry toms
- Chop some mushrooms
- Add a few chopped prawns
- Slice 1 lemon add to the mix, juice the 2 end bits over it all
- Pour over glass of wine (or 2 ;) ) I used my own home made wine
- Seal over tinfoil so you make a bag with room for everything to steam