my!simple!approach!to!looking!and!feeling!awesomebydavid ... ·...

© 2014 Alive Fitness Limited a.k.a. CrossFit Quattro Ponsonby 1

My simple approach to looking and feeling awesome by David “Dave” Astley

Whenever I run the Quattro Transformation Challenge I give approximately eight one hour seminars on all things Transformation. Topics include Psychology, Training, Nutrition and Supplementation. But no matter what the topic the first statement I make in each seminar is:

“Genetics aside, the way you look and the way you feel is simply the reflection of your hormones.” In other words if your hormones are out of whack you will look, feel and perform poorly. Results will be slow or possibly non-‐existent. What follows are the basic supplements you’ll need to repair most hormonal issues created by a typical western lifestyle to ensure all the hard work in the gym, clean eating and rest are reflected with awesome results. Note: I recommend all supplements are purchased from IHERB.COM This is a US based company that is by far the best place to purchase high quality products at the best prices. Make sure never to purchase more than $400 of product INCLUDING shipping or you will get stung with importation taxes. Omega 3 Fish Oil Vitamin D3 Probiotics Brands: Nordic Naturals, Now Brands: Now Foods, Thorne,

Healthy Origins Brands: Now Foods Gr8-‐Dophilus

Dosage: 15000mg spread over the day at morning, noon and night

Dosage: 5000IU per day in the morning

Dosage: 1 cap 3 times daily (morning noon and night)

Benefits: Insulin Sensitivity Benefits: Fat loss, performance Benefits: Gastrointestinal Health Greens Powder ZMA Digestive Enzymes Brands: Good Green Stuff Brands: ON, Now Brands: Now Foods Super Enzymes Dosage: 1 Scoop in the morning Dosage: Follow directions Dosage: 1 cap with meals Benefits: Nutrient Support Benefits: Recovery Benefits: Nutrient Absorption Note: Good Green Stuff cannot be purchased from iherb but can be bought locally. From the supplements listed above every athlete should take Fish Oil, D3, Greens and ZMA. When you’re focused on making sewrious progress taking these 4 supplements daily as prescribed in conjunction with a sound nutrition plan will ensure your metabolism is completely supported with all the nutrition it needs. If you have any notion that maybe your digestive system isn’t functioning so well then you should definitely invest in the Probiotics and Digestive Enzymes as well. We’ve all heard the saying “You are what you eat” but the reality is “You are what you assimilate” and if your digestive system isn’t functioning then all the great foods and amazing supplements you’re taking will not be absorbing resulting in nutrient deficiencies and damaged, sluggish metabolism. Signs of gastrointestinal distress and dysfunction include gas, reflux, diarrhea or constipation.


BODY FAT -‐ HORMONES -‐ NUTRITION The type of nutrition plan you follow should be dictated by the type of body you have. For simplicities sake you will characterise yourself as one of the following athletes:

1. Low Body Fat Athlete (LBF) 2. High Body Fat Athlete (HBF)

The Low Body Fat Athlete Defined: The LBF can have either a broad muscular frame or a slight build. Either way this athlete has the ability to stay lean year round no matter what. They will also state they can NEVER put on weight. LBF’s make up approximately 10-‐20% of the CrossFit population. The High Body Fat Athlete Defined: The HBF represents the majority of CrossFitters/ western society. The HBF can get into great condition but they have to be nutrition savvy always to stay lean and mean. If they ignore clean eating and eat a typical western diet they will quickly put on body fat. To develop a lean and strong physique the dietary approach for the LBF and HBF will obviously be drastically different. Here are the two main differences between the groups:

1. Calories: The Low Body Fat Athlete (LBF) must eat a lot more than the High Body Fat Athlete (HBF). To gain size the LBF must be in caloric surplus i.e. eating more food to provide an abundance of energy above and beyond what his/her body is burning as fuel. The HBF however will likely have fat to lose and therefore will need to be in a caloric deficit. In other words they will need to eat less and burn more.

2. Carbohydrates (Carbs): Carbs release a hormone called insulin, which can be described as our body’s nutrient storage hormone. When insulin is present in the LBF athlete, any circulating nutrients in the blood stream will be preferentially stored in MUSCLE tissue. As a general rule of thumb and in most instances when insulin is present in the HBF athlete any circulating nutrients in the blood stream will be preferentially stored in FAT tissue. Therefore in most instances the HBF should avoid Carbs.

Two of Quattro’s finest weapons!

Brad aka Tank on the left is a typical HBF Athlete.

To stay big and shredded Brad has to keep a close

eye on his diet to stay in optimal condition

otherwise the fat creeps on. He also eats

surprisingly little given his size and strength. Most

of his meals are based on protein, fats and fibre

but he will strategically add carbs for better

results. Guy on the right is a LBF athlete (I’m

pretty sure he was born with an 8 pack). He has

to eat BIG with plenty of carbs all day every day if

he wants to perform at his best.


The Various Food Groups Protein Fat Fibre Carbs Red Meat (Beef Pork Lamb) Olive Oil Cabbage Chicken (Breast Thigh Tenderloin) Coconut Oil Spinach Fish Raw Nuts (excluding peanuts) Cauliflower Eggs (Free Range Optimal) Butter Broccoli Whey Isolate (Occasionally) Avocado (Fruit or Oil) Shirataki Noodles (Google) Free Range Bacon Strips All greens, mushrooms, peppers etc Serving Size: Size of your palm Serving Size: 2 Tb/ 8 nuts/ 2 Bacon Serving Size: Size of your fist Fast Carbs Slow Carbs Jasmine Rice Berries: Black, Blue, Straw, Rasp Potatoes, Kumara, Pumpkin Apples, Pears, Oranges, Mandarins Bananas Acidophilus Rich Yoghurt Serving Size: Size of your fist/ 1 Cup Serving Size: Size of your fist/ 1 Cup

High Body Fat Athletes Nutrition (Basic Guidelines to get lean and mean)

• Protein, Fat and Fibre should make up the bulk of your meals. A good place to start is to eat as much as you want from these food groups having equal size portions of Protein and Fibre. Regarding eggs Men should eat 3 to 4 eggs and ladies can eat 2 to 3. Regarding Fats aim for 2 to 4 tsp of oil/ butter or 1 to 2 strips of bacon or ¼ of an Avocado per meal.

• After dinner every night feel free to have a small serving of 85% dark chocolate. A little is fine, a whole block is not.

• Avoid Fast Carbs. Have a serving of Slow Carbs once per day max • Fast Carbs should be eaten twice per week for dinner only. • Pro Tip: Eat the exact same meals everyday. The only exception to this rule is at lunch and dinner where

you can “mix it up”. This consistent approach is key to developing long term habits with routine.

Popular dietary approaches for the High Body Fat Athlete High Frequency Small Meals: The traditional cutting approach Variations include: Body For Life by Bill Phillips, Precision Nutrition by John Berardi, The Slow Carb diet by Tim Ferris, and pretty much every popular bodybuilding cutting diet known to man Description: Eat 4 to 6 small meals per day consisting of a serving a Protein, Fat and Fibre. The premise is eating 5 to 6 small meals per day regulates insulin output and stimulates metabolism. You can eat up to 2 cheat dinners/ desserts MAX per week. That is the gist of each of the programs listed above although here are the obvious differences between them. Body For Life recommends you eat a small serving of Carbohydrate at every meal (after 13 years in the industry I feel this carb recommendation is not appropriate for the HBF athlete wanting to lose fat). Precision Nutrition has you eat low carb most of the time except for the first meal after training when you can eat carbs (Sound advice). The Slow Carb Diet has you eat a serving of legumes with every meal to provide dietary fibre and limit insulin release in your diet (this will produce good results too but may result in gastrointestinal problems and then long term weight/ health problems). Pros: You get to eat frequently throughout the day starting when you first wake up. This is awesome for grazers.


Cons: The portion sizes are small in order to keep calories under control. Meals at a maximum should be between 300 (women) 400 (men) calories per meal. An example of this would be: Chicken salad with balsamic olive oil dressing or 1 cup of yoghurt with some nuts and protein powder. This also requires people to be organised carrying their food at all times. Eating 5 to 6 small frequent meals per day does not stimulate metabolism more than 3 meals per day. This is simply bodybuilding folklore that has been disproven. Personal Opinion: This approach is challenging yet effective. Our Quattro Transformation Challenge for the most part follows this type of protocol. I’ve noted this approach is hard for many to sustain long term. Here’s a sample plan below. Note this is just an example to give you ideas of possible options… BREAKFAST Fry up: 3 to 4 eggs, spinach and/or mushrooms, 2 rashers of bacon Supplements 8000mg Fish Oil, + Vit D3 + Greens Powder (Probiotics + Digestive Enzymes if applicable) SNACK Yoghurt + Blueberries Supplements None LUNCH Leftovers from dinner reheated: Chicken Skewers and stir fry veggies Supplements (Probiotics + Digestive Enzymes if applicable) SNACK Quest Bar Supplements None DINNER BBQ: Steak + Capsicums + Salad Supplements 7000mg Fish Oil, + (Probiotics + Digestive Enzymes if applicable) 16:8 Intermittent Fasting: Variations Include: Leangains Diet by Martin Berkhan, The Renegade Diet by Jason Ferrugia, Eat Stop Eat by Brad Pilon, Carb Backloading and Carbnite by John Kiefer, Bulletproof Excecutive Diet by Dave Asprey. Description: This dieting style has gained massive popularity over the last 2 years. The basic premise is you are only allowed to eat within an 8-‐hour window every 24 hours. The recommendation is you restrict your eating between 12pm and 8pm. Essentially this puts you into fat burning mode for 16 hours per day and then you stimulate your metabolism and recovery during your 8 hour “feasting” window. During the AM fast you are restricted to coffee with cream/ butter/ Coconut Oil, fish oil, green tea and water. You can eat Fast Carbs with dinner/ after dinner every night. Pros: This nutrition approach works. Many shredded athletes at Quattro are fans of this method. It means less planning and organisation. Instead of spreading your calories over the course of a 12 hour period and 6 meals per day you can eat 3 times per day and have meals twice as large. This leaves you feeling satiated and craving less. It also allows you to incorporate desserts/ dinners (social outings) that are not typical diet foods if you eat smaller meals at the start of the 8-‐hour feasting window saving your calories Cons: Fasting from 7am until 12pm can be tough especially initially. Women should never exceed 16 hours of fasting. If you are a highly stressed individual or lacking in sleep then a 16 hour fast will only make matters worse further spiking stress hormones. This method is only recommended for those getting enough sleep. Personal Opinion: This is my personal favourite for keeping my physique in check. I’m not usually all that hungry in the morning but in the evening I’m ravenous. This gives me the luxury of eating my days worth of calories when I want them without having to over think my nutrition. Here’s a sample plan below. Note this is just an example to give you ideas of possible options…


FAST 1 to 3 Coffee and 2Tb Cream if you wish Supplements 8000mg Fish Oil, + Vit D3 + Greens Powder (Probiotics + Digestive Enzymes if applicable) 1PM Break-‐FAST Leftovers from dinner reheated: Chicken Skewers Supplements (Probiotics + Digestive Enzymes if applicable) SNACK Quest Bar (from iherb they’re the only bar I recommend) Supplements None DINNER BBQ: Steak + Capsicums + Salad + Avocado Supplements 7000mg Fish Oil, + (Probiotics + Digestive Enzymes if applicable) Dessert Banana + Blueberries + Coconut Cream + tsp Honey Supplements None Paleo (As performed typically by most CrossFitters) Description: With every meal include Protein, Fat, Paleo Carbs (Root vegetables excluding Potatoes) and Fibre. Eat as much you want and let your hunger/ satiety levels guide your eating. Pros: All you can eat nutrition whoop! It helps repair any gastrointestinal problems, is anti-‐inflammatory, is low allergenic and will help cure many autoimmune issues. Cons: Quite restrictive. I haven’t actually seen the typical CrossFit paleo plan as described above work for anyone who is looking to get lean. This is due to the fact that we generally abuse the Paleo guidelines and excessively eat Paleo versions of icecream, deserts as well as bacon by the kilo. Calories still matter folks! Personal Opinion: This is practically blasphemy for me to say this in the context of CrossFit but I am not a big fan of basic Paleo nutrition as outlined above for fat loss, performance or muscle gain. A portion controlled, low carb paleo/ primal approach with strategic supplementation of carbohydrates is what we do during the Quattro Transofrmation Challenge to get peeps shredded which is entirely different from what is performed by most CrossFitters outside of Quattro. My advice to HBF athletes is to start off with a high frequency meal approach emphasising eating Proteins, Fats and Fibre. Eat as much as you like within reason. After 2 weeks you may choose to try the IF 16:8 approach if you wish to see if that style is preferred.

Free Dinners, Dessert and Wine for both HBF and LBF athletes Regardless if you’re an HBF or LBF athlete, twice per week go out and eat whatever you want including dessert. Restrict these “free meals” to dinner only! Feel free to have 2 glasses of wine with these meals. If you’re an HBF athlete and want results you should restrict drinking to 4 glasses of wine per week MAX! Note: LBF athletes can go our more frequently for dinner.


Low Body Fat Athletes Nutrition (Basic Guidelines)

• Meal Frequency: 5 to 6 meals per day including shakes i.e. 4 to 5 whole food meals and 1 to 2 shakes • Every meal should have a serving of Protein, Fast Carbs, Slow Carbs, and Fat • You should have a serving of fibre 3 times per day • If you are dropping weight increase your carbohydrate intake. You need the calories! • For the LBF looking to put on some serious size you should follow fitness professional/ power lifter Jim

Wendler’s sound but simple advice. Eat 4 meals per day (as described above) and drink an MRP (meal replacement shake) consisting of protein powder, 2 glasses of milk and anything else that will add calories. In his words “Stop being a skinny wimp making excuses. Be a man of action!” Simple and effective. Be wary if you get any sort of gastrointestinal issues as some people are allergic to protein powder and/ or milk.

BREAKFAST Fry up: 5 to 6 eggs, + spinach and/or mushrooms + 4 rashers of bacon + Hash Browns Supplements 8000mg Fish Oil, + Vit D3 + Greens Powder (Probiotics + Digestive Enzymes if applicable) SNACK Yoghurt + Blueberries + Nuts + Banana + Protein Powder Supplements None LUNCH Leftovers from dinner reheated: Big Serve Chicken Skewers + Rice Supplements (Probiotics + Digestive Enzymes if applicable) SNACK Two handfuls of mixed Fruit and Nuts + Protein Shake Supplements None DINNER BBQ: Steak + Capsicums + Salad + Kumara Supplements 7000mg Fish Oil, + (Probiotics + Digestive Enzymes if applicable)

Hydrate Optimal hydration dramatically improves our ability to burn fat, build muscle, detoxify and perform physically and mentally, yet 90% of us are dehydrated. Wake up every morning and have two large glasses of water and lemon juice. Become a water-‐junky. Green tea is great too. 3 litres of water per day is the goal.

Regarding physique goals make sure to set your sights appropriately We have all been dealt a genetic set of cards and we’re stuck with what we’ve got. What is key to this whole process is to be grateful with what we have and make the very best of our circumstances. If you’re a small skinny dude you’re probably not going to become the biggest most ripped guy in the gym. If you’re a big heavy dude then you’ll probably never going to be able to eat again if you want to get Brad Pitt Fight Club ripped. I think it’s so important to work with your body instead of against it. It’s time to start loving yourselves team! So here are my recommendations based on your body type.

• Big heavy dudes should get big strong and trim (not ripped, not shredded but trim). Think 70’s big with hair on your chest and able to rip trees out of the ground.

• Slight dudes should put on some size but ultimately go for the Brad Pitt Fight Club ripped look. The

ladies dig that and it’ll be easier to achieve.

• Athletically built woman should go for the lean athletic classic CrossFit “Strong is the new skinny” look.


• Curvy girls should love their curves and get a bit leaner and athletic. Forget about getting stick thin, that will only lead you to eating disorder type behaviour and self-‐loathing. Instead eat clean, train hard and embrace your curves; they’re awesome!

Post WOD Supplementation New/ Scaled/ Intermediate Athletes: This would simply be a waste of money and you SERIOUSLY do not need to worry about it. Donate that money to charity instead; that is an act of feeding your soul improving your self-‐esteem and decreasing stress. HBF Rx/Adv Athletes: Can take Powdered BCAA as a shake with 5g Creatine and 2000mg Vitamin C. I like Xtend BCAA by Scivation LBF Rx/ Adv Athletes: Should take 20g Whey Isolate + 40g to 60g Dextrose or Maltodextrin with 5g Creatine and 2000mg Vitamin C and eat a double serving of fast carbs with your next meal within a couple of hours of training.

HBF Athlete Bonus Tip-‐ Eating out with minimal damage If you have to eat out here are some options to help you stay on track and minimize fat storage… Nandos or Bird on a Wire: (Chicken + Salad) Kebab Salad (Chicken) Burgerfuel: Oxygen Burger Thai: Green Curry no rice (do not drink the sauce) Mexicali Fresh Salads Japanese: Sashimi and Seaweed Salad (avoid the rice) Wendy’s Burgers: Taco Salad (Do not eat the Taco’s or Saltines) If you’re eating out do not be afraid to modify what is on the menu. Remember you are paying them for their food and service. It is their job to cater to your needs/ requests. Ask for sauces to be put on the side and to remove bread-‐baskets. Exchange potatoes for veggies and opt for bun-‐less burgers etc If you feel the need to justify your selections you can always tell them you have Gluten Intolerance (this isn’t even really a white lie as most people do get a degree of gut irritation from grains without even realizing it)

HBF Athlete Bonus Tip 2-‐ Pre-‐cooked Delivered Paleo Meals If you are strapped for time or you’re like me, left to your own devices you’d starve before cooking something, then here are some options for you! These guys can supply approximately 3 days worth of food at a time at fair prices. Do a Google search and see which one takes your fancy!

• Jess Undergroud Kitchen • Fit me in • FeedMe • That Good


Final Thoughts SLEEP MORE-‐ If you want to achieve results then getting 7 hours of sleep per night is non-‐negotiable. Stop drinking coffee before 12pm, practice basic meditation, stop being a worry wart stressing over the little things (you have control over your thoughts and emotions), appreciate the small stuff in life such as this awesome article, take ZMA. I don’t care what you have to do but you damn well make sure you get your 7 hours of sleep per day! EMBRACE THE SUCK-‐ There are no magic bullets. Results based nutrition, hard training and being a CrossFitter isn’t easy. But those individuals who can dive in and revel in the challenge and learn to enjoy the journey are going to be rewarded with something most of the world misses out on; an opportunity to love the way you look and to love the way you feel about yourself; to have self-‐confidence and greater sense of self-‐worth. We all know you’re awesome it’s just you who seems to be missing out on this point. Embrace the suck and discover this for yourself. STOP BEING AN ASSHOLE-‐ Your journey should not come from a place of “I’m not good enough, I’m too fat, I’m (insert self degrading statement here)”. Stop being such a critical, abusive, negative asshole with yourself. You don’t deserve that. You don’t say that stuff about others so what makes it ok to say that stuff about yourself? Instead, for the first time in your life focus on the fact that you’re a good person and you are doing this because this is what you deserve. You deserve to honour yourself with good food, exercise and awesome social times with Quattro peeps. Seeking self-‐improvement should come from a loving place of “I deserve more for myself and I’m going to make this happen for me!” NOT “I’m a fatty-‐fat-‐fat and hopefully this will work”. Stop being so mean to yourself ok? Show yourself a bit of love instead by honouring and nurturing yourself; when you do results come thick and fast!


SAMPLE MEAL IDEAS/ GOAL – LEANESS/ PERFORMANCE Just to help you get a better idea here are some meal and snack options where you’d just choose to eat one option at the times below. Please note you don’t have to eat if you’re not hungry BREAKFAST (Choose one from the list below)

1. Scrambled Eggs 4/3 + Mixed Veggies + Butter 2. Quattro Super Shake (see below for directions) 3. Steak + Mushrooms

MID MORNING SNACK (Choose one from the list below)

1. Sliced Apple and Almond Butter 2. Quest Bar 3. Quattro Super Shake

LUNCH (Choose one from the list below. Reheated left-‐overs from dinner is always the answer)

1. Beef Mexican Stir Fry in Salad Cups 2. Stir-‐fried Sausages and cabbage 3. BBQ chicken with salad and balsamic, olive oil vinegerette NOTE-‐ Don’t get “healthy” takeaways at lunch time you’ll only get fat

AFTERNOON SNACK

1. Sliced Apple and Almond Butter 2. Quest Bar 3. Quattro Super Shake

DINNER (Choose one from the list below. Reheated left-‐overs from dinner is always the answer)

1. Steak and Caulimash (see below) 2. Pan Fried Fish with Broccoli Salad 3. Roast Chicken, Kumara, Onions etc (Make this yourself, Hot Roast Chicken from the Supermarket is a

fail) DESSERT (For those of you with a sweet tooth)

1. Isocream (High protein ice cream from the gym) 2. Small portion of thawed frozen blueberries with kara (brand) coconut cream 3. Any of the snack options

NOTES Try to eat as many whole food meals at snack and meal time and rely less on Protein Bars (such as Quest bars) and Protein Shakes (such as Quattro Super Shake) as possible. The caveat to that is that the only successful nutrition lifestyle is the one you can maintain consistently. If including more protein bars and shakes in your plan leads to better compliance then go for it. Far better you do that than continually falling off the band-‐wagon.


Quick Start Recipe Guide Here are some easy to follow recipes compiled some of Quattro’s very own Cavebabes~ Enjoy!

COACH D’s QUATTRO SUPER SHAKE (Great dessert option) Ingredients

• 1-‐2 Scoops Protein Powder (Combat by Muscle Pharm is a Quattro favourite)

• Lots of ice and water (a little water gives it a icecream/ thickshake like consistency)

• 1 Cup of Frozen Berries • 1 Scoop Greens powder (do not consume greens at night) • 1 Tb Ground Flaxseed • A splash of Coconut cream by Kara

Method:

• Blend and serve!

BACON AND EGG BREAKFAST MUFFINS JULENA HOOPER

This is awesome snack to have on the go anytime of the day!

Ingredients:

• 4 rashers bacon • 4 eggs • 50 g feta (optional) • Chives/herbs (optional) • ½ Tbl Coconut oil, butter or ghee

JULENA Method:

• Preheat oven to 200°C • Grease a muffin tray with oil, butter or ghee and ‘loop’ a slice of

bacon into each cup. Use some of the small broken pieces of bacon to line the bottom and try to fill in the gaps with bacon as much as possible (it doesn’t need to be perfectly filled though).

• If you like your bacon to be crispy, at this point put it in the oven for five minutes.

• Gently crack an egg into the centre of each cup, sprinkle with feta and herbs and bake for 10-‐15 minutes until the white of the egg is firm.

• Once cooked and cooled, remove from the pan with a spoon or knife.

• ALTERNATIVES: Add a piece of par cooked broccoli to the middle of each cup before cooking. Whisk the eggs and add spinach to the mixture before pouring into the cups.


GARLIC CAULIFLOWER MASH JULENA HOOPER

Delicious garlic cauliflower mash is fantastic substitute for mashed potato. Perfectly creamy and with a subtle note of nutmeg, it is incredible served with most meat, or vegetarian dishes.

Ingredients:

• 1 head of cauliflower, broken/cut into florets • 2-‐3 cloves of garlic -‐ finely minced • 1 heaped Tbl Dijon mustard • ½ tsp nutmeg • 3 Tbl ghee, butter or olive oil • Dash of cream (optional) • Handful of grated parmesan (optional) • Sea salt • Pepper

Method:

Place the cauliflower in to a large pot, and cover with water. Bring to the boil, then simmer until well cooked. Strain in a colander then return to the pot along with the garlic, mustard, nutmeg, ghee, parmesan and cream (if using). Season generously with sea salt and pepper, then mash well with a potato masher or whizz in food processor. Coach D’s Tip: Fry up mince, onions and garlic then add pasta sauce. Cover the top of the mince with mash and BOOM SHEPARDS PIE~ Yep that just happened.

BOILED EGGS LIBBY GRACE

Ingredients:

• Eggs – (bet you didn’t see that coming) • 1 tsp baking soda

Method:

• Place as many eggs as you need (without crowding) into a large pot of cold water with a tsp of baking soda. Put the lid on the pot, turn on to a high heat and bring to the boil.

• Once boiling, wait for 1 minute and then turn the heat off completely. Let the eggs sit covered for 10 minutes exactly and then drain and plunge them into a bowl of ice water to cool down.

• Once they are cooled enough to handle you can peel them super easily by running them under cold water.

LIBBY GRACE

Fun Sciency Type Fact: Adding baking soda increases the PH level off the egg, which allows the albumen or ‘white’ to separate from the shell more easily making peeling a breeze. This is also why older eggs are better for boiling as the PH level increases with age.

Pro Tip: Always store your eggs at room temperature.

Coach D’s Tip: Ange mashs boiled eggs once they’ve cooled and mixes in a little mayonaise and curry powder to make CURRIED MASHED EGGS. Dollop some of the mix into a lettuce leaf , roll up and it’s good to go!


AMAZING MUSHROOM SAUCE FOR STEAK ANGE ROLSTON

Ingredients:

• 500grms white button mushrooms, chopped with tough portion of stems removed

• ¼ cup of butter or ghee; • 2 onions, chopped; • 4 cloves garlic, minced; • ¼ cup or so of beef stock • ½ cup of full-‐fat coconut milk; • Sea salt and freshly ground black pepper to

taste

Method:

Before chopping the mushrooms, rinse them to remove any excess dirt and then pat dry. Heat a large skillet over a medium heat. Add the butter. Stir-‐in the onions and garlic. Cook until they begin to brown, about 7 minutes. Add the mushrooms and season to taste with sea salt and freshly ground black pepper. After cooking for a few minutes you will notice that they let off moisture. You want to continue cooking until this moisture evaporates entirely. Add the wine or stock as well as the heavy cream or coconut milk and stir well to ensure that the flavors are dispersed evenly. Once the stew has simmered for a few minutes, add in the thyme leaves, green onions and adjust the salt and pepper seasoning. Allow to sit on a low heat for a few more minutes so that it thickens. Serve with Cauliflour mash and Steak~ Freakin AMAZING. One of my all time faves!

TOO EASY MEXICAN CHICKEN COACH D

Ingredients:

• 500-‐700g Chicken Tenderloins • Olive Oil • Old El Paso Fajita Mix

Method:

Cover the Chicken in the spice mix and then place into a medium hot (Olive) oil covered pan. Make sure you cook evenly and the serve with salad, Sour Cream and Salsa~ Whaka Yeah!

my!simple!approach!to!looking!and!feeling!awesomebydavid ... ·...

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