RECIPE // prozoats

Prozoats is a creation I would not have discovered, or even dared to try, had it not been for Instagram's fitness and food bloggers sharing the obsession. They love prozoats as it has all the great qualities of porridge; it warms you up, fills you up and tastes great. But a few extras have been added to transform this breakfast staple into a macro friendly bowl of gains and goodness.

The added ingredients are obviously protein powder and not-so-obviously courgette*.

Bear with me while I advocate the nutritional benefits and reassure you that it's not as crazy as it sounds.

The added protein makes the dish more nutritionally balanced. You get 15g of carbohydrates from 1/3 cup of oats, and about 20g of protein in one scoop of whey powder. The courgette adds micro-nutrients, such as potassium, vitamin C and vitamin A, and the moisture helps keep the porridge from congealing or becoming too dry.

I know you're wondering about the taste! Well raw courgette barely tastes of anything, so you needn't worry about that, plus protein powder can add such tastiness it would mask any unwanted flavours. Nowadays you can choose from chocolate, salted caramel, rocky road, strawberry, banana, lemon cheesecake... the list goes on. Try MyProtein for an affordable and wide range of flavours.

So now you've got this far I shall share the recipe, which I like to make gluten free and dairy free.

INGREDIENTS (serves 1)

1/3 cup gluten free oats

2/3 cup of almond/oat/soya milk

1/2 courgette, grated

1 scoop protein powder of choice

toppings of choice

METHOD

1. add the oats, milk and courgette to a small saucepan and cook over medium heat for several minutes, stirring regularly or microwave in a bowl for 2 minutes.
2. once cooked, stir in the protein powder
3. top with whatever you like. I like to use choc shot and frozen berries the most.

Nutrition information for a serving without toppings:

200 calories, 20g carbs, 25g protein, 5g sugar

*zucchini (as Americans call it) lends it's z to the name - 'coats' doesn't have quite the same ring to it, huh?

RECIPE // fast teriyaki stir fry with prawns, broccoli and brown rice

Today I had my first day in my new job at Pinnacle Fitness cafe. Except it didn't feel like I was working. No clock watching or waiting for home time, I was just hanging out with lovely people preparing food and watching the charity strongman competition. Congratulations to everyone who attended and contributed to raising money!

After all that time spent in the kitchen however, I do feel like having a bit of a break and cooking something super easy, but nonetheless tasty. Pre-made sauces from supermarkets are by no means healthy, but you can limit the damage by making sure you enjoy them with an abundance of green vegetables, lean protein and unrefined carbohydrates. That's what you call balance, it's realistic.

TERIYAKI PRAWN STIR FRY WITH BROCCOLI, SPINACH AND BROWN RICE
DAIRY FREE, GLUTEN FREE

makes 2 portions

RECIPE // warm chicken salad with white beans and feta

GLUTENFREE, PALEO, SUGARFREE, DAIRYFREE (without cheese)

But first...an update (scroll down for the recipe if you don't give a crap).

I think today was the first 'normal' Monday that I have actually enjoyed in forever. I say normal to distinguish it from those Mondays which aren't typical working days, like those spent on holiday, bank holidays or otherwise. What I'm talking about is a bog standard usual day; the weekend is over, you go to work, you do some food shopping, run errands, get back into your exercise routine and maybe restart your healthy eating pattern. Before today, a typical Monday for me was met with disdain, it was a day to just get through. On the contrary today I felt like I was living, I was present in the moment at all times, and I enjoyed myself.

All because I spent more time doing what I wanted to do.

WHERE'S MY BREAKFAST // sugar, gluten and dairy free ideas

First things first: HAPPY NEW YEAR! Now that's out of the way, onto my first post of the year.

I’m going to tell you, like many others with food blogs, that eating breakfast is very important. However, I’m also going to advocate that the type of foods you choose to eat can have a direct impact on your short and long term health.

Bad point number one: if you regularly skip breakfast you send signals to your brain that your body needs to conserve energy and not burn fat. Bad point number two: you may also feel so hungry by the time you eat that you choose foods based on your cravings, which are likely to be combinations of sugar and fat – doughnuts and sausage sandwich anyone? As soon as you this start carbohydrate and sugar binge, you may feel the need to top up every couple of hours, thus creating a downward spiral of crave, eat, crash…

Arguably, if you instead choose to eat healthy whole foods first thing you are more likely to create a good platform to springboard from for a day of healthy eating.

Official (and non-official) nutrition guidelines recommend Western ‘staples’ such as wholegrain bread and porridge for our first meal of the day. I like to call food stuffs such as these ‘beige foods’. Essentially, these are filler-uppers which, when you take away the tasty accompaniments, are not very appetising alone. Foods in this group include pasta, rice, white potatoes and processed grains. From personal experience I notice that when I eat a breakfast where the main ingredient is a complex carbohydrate, such as porridge oats, I am hungry again soon after eating. Why might this be? Here are a few reasons.

1. We often couple these foods with sugary toppings, such as jam, honey and sweetened nut butters. Sugar creates an insulin response (and that downward spiral), which will leaving you wanting more in just an hour or two after eating.

2. These foods are not very nutritionally dense, and are not easily digested, causing discomfort for many people and only short term satisfaction.

So, now that I’ve made my disdain for beige foods clear, let me show you real breakfasts. These are tried and tested, and guarantee a happy digestive system if you suffer from IBS like me; no bloating or sluggishness. When I eat these meals at any time of day I feel healthy, satisfied and satiated. What more could you ask for? Oh okay, they are also refined sugar free, grain free and nutritionally dense. You want more good news?

There’s bacon involved.

RECIPE // protein bounty shake

GLUTEN FREE, DAIRY FREE

Inspired by my favourite shake at The Naked Deli, here is my take on their protein bounty smoothie.

Coconutty, refreshing, sweet and dairy free, this is great post workout or just as a healthy treat in between meals.

INGREDIENTS + METHOD

- 1/2 cup coconut milk (from a tin)
- 1/2 cup coconut water
- 5 ice cubes
- 1 scoop chocolate protein powder

Pop everything into a blender (I recommend the NutriBullet) and blitz.

At the moment I use Beef Protein Isolate 97 in chocolate flavour, which is great if you're avoiding dairy but don't want to fork out for expensive vegan blends.  It doesn't shake very well but works best blended in drinks like these.

SPEEDY SUPPER // cajun chicken, red quinoa and beetroot

GLUTEN FREE, SUGAR FREE, DAIRY FREE, PRIMAL (ISH!)

It has been so hot here in Newcastle, it really is a treat to have bare legs, open toes and no layers! We went to Majorca last month (where has the time gone?!) and we're rivaling the weather here.
This 'speedy supper' uses leftovers from a breakfast recipe of quinoa, beetroot and poached eggs from Madeleine Shaw's Get The Glow cookbook, which itself is a must try. I made too much of the quinoa and beetroot mix, and decided to have it alongside some easy cajun spiced chicken and salad for dinner.

As I appear to be on a constant journey of healing my digestive system and skin, this dish was kind to body, with no refined carbohydrates or sugars. Maybe I should have more meals like this...!

VEGAN SALAD // roasted butternut squash, courgetti and homemade almond pesto

Raw, V, VG, GF, DF, SF


I love garlic, and I really hope my colleagues do too because I'm going to stink tomorrow. This recipe is by Madeleine Shaw, who has a cookbook which I have just had delivered - can't wait to read it! Check it out here.
The recipe and ingredients can be found on her YouTube channel, so I recommend giving it a watch.

COVETING H+H // sesame chicken salad with cucumber noodles

- this is the first of a series of blog posts showing the meals I have created inspired by Hemsley + Hemsley, mainly using recipes from their book 'The Art of Eating Well' but also using my own initiative, as I adopt their attitude towards food. They are two sisters based in London who make whole, organic, nutrient filled, delicious homemade foods, free of grain, gluten, high starch and refined sugar -

SESAME CHICKEN SALAD WITH CUCUMBER NOODLES

Firstly I apologies for the crap photos, the only sunlight I get is at the weekend currently, so any photos I take on weekdays are under artificial lights using my phone camera #firstworldproblems.

I was not a big fan of cucumber until I tried this dish. In the same way carrots taste boring when they are cut round, cucumber seems bland when cut in the same way. Maybe it's just me, but using a julienne peeler to turn a cucumber into a big bowl of 'noodles' is so fresh, modern and exciting. But let's not get too carried away; it is just a cucumber.

Until you add chicken, sesame, chili, spring onion, pak choy and coriander. Then it becomes the best salad you've had since summer. 

The recipe can be viewed at Red Online.

PALEO CHOCOLATE MUG CAKES // two gluten-free low-carb recipes

I didn't intend to go mug cake-mad last week, it just sort of happened. Driven by my desire for chocolate cake and brownies, I frantically searched Pinterest (of course) and discovered two recipes which could be made in under 3 minutes with ingredients from my cupboard.

I won't take the credit for the brownie one, but the second one is adapted from a recipe in my head.

The brownie one was my favourite, which may be because it was smothered in ice cream and it actually makes two, but the other one comes up trumps nutritionally and is therefore the better option if you are after something guilt free.

Enjoy! x

CHOCOLATE BROWNIE MUG CAKE

See the recipe here. I added mixed dried fruit instead of nuts and served it with salted caramel ice cream. Serves two; split the mixture into two ramekins and pop one into the fridge for the next day. When it comes to eating the second one just stir a splash of water into the mixture before microwaving.

SUGAR FREE CHOCOLATE MUG CAKE FOR ONE 

Oil a mug then add a mix of:

1 egg
2 tbsp cocoa powder
1 tbsp honey/coconut sugar/stevia
1/2 tsp baking powder
1 tbsp cream/almond milk
a pinch of salt

Microwave for 1min 20. Pop onto a plate and top with cacao nibs and chocolate whey protein mixed with water.

PALEO FLAXSEED BREAD // here's to a week of sandwiches!

GF   SF   DF   PALEO

This recipe has got me pretty excited for a few reasons:

1. It uses whole ingredients i.e. no premixed gluten free flours;
2. It's a great vehicle for getting melted nut butter onto the tastebuds;
3. There is no kneading or rolling required;
4. It's 100% grainless.

It is from my new food bible 'The Art of Eating Well' by Hemsley+Hemsley. I picked up the book last Saturday from the post office, queuing down the road in the freezing rain - one disadvantage of working Mon to Fri is missing out the convenience of the post man. Another is missing sunlight throughout the entire month of January, but I digress. Since that morning I have not used a recipe from anywhere else, nor to I intend to for another week or more. It was definitely worth queuing for.

Back to the bread. The taste, texture and appearance are quite similar to rye bread if you've ever tried it; nutty, dense and pleasantly salted. It makes quite a large loaf, particularly if it's just going to be you eating it, so I'd recommend slicing it up and freezing it into portions, then taking them out and warming them through when needed.

INGREDIENTS

80g ground almonds
250g ground or whole flaxseed
4 eggs
50g butter at room temperature
1 1/2 tsp bicarbonate of soda
2 tbsp lemon juice
1 tsp sea salt
pinch of black pepper
optional: 1 tsp oregano, caraway or fennel seeds

METHOD

1. Preheat the oven to fan 170°C/gas mark 5. Line a metal loaf tin with parchment paper, or grease a silicone mould.
2. Mix all the ingredients with 100ml of water by hand or in a food processor. It will thicken as you mix. If using whole flax, wait a few minutes for it to absorb the water. 
3. Spoon into the prepared tin and smooth the top with the back of a wet spoon or spatula. Bake for around 45 minutes until firm but springy to touch. 
4. Leave to cool on a wire rack. Turn out. Enjoy!

You can find more recipes by Hemsley+Hemsely here.

COMFORT FOOD // Honey Seared Salmon + Sweet Potato Mash

DF   SF   GF   PALEO

This is healthy comfort food which, unlike many other dishes in its category, will not make you feel like a roly poly pudding. Love winter dishes like these.

I decided I was going to eat this less than half an hour before it was hot on the plate, so it would work well for a weeknight dinner.

INGREDIENTS (serves 2)

2 salmon fillets
2 small sweet potatoes or 1 large
50mls coconut milk
1 tbsp chopped chives
pinch black pepper
1 tsp honey

METHOD

1. Peel and chop potatoes into cubes and cook in a pan of boiling water until soft.
2. Drain potatoes then mash in a medium bowl with the coconut milk. Stir in the chives.
3. Drizzle the honey on the salmon fillets and season with black pepper.
4. Heat a non-stick pan and sear the salmon fillets, approx 2 minutes each side or until slightly blackened. It's fine if the middle is still a bit pink.
5. Serve and munch.

Recipe originally found here.

PRIMAL LAMB STEAKS WITH ROSEMARY VEG

This one is a bit Jamie Oliver style. You know; lob it in the oven and come back to heaven on a plate.

I simply had to share this recipe. It is by far one of the easiest, and yet most delicious, weekday meals ever made. Next time I have a dinner party, this is being produced en masse so that I have more time to socialise and drink wine.

This is a proper I-can't-be-arsed lamb steak dinner with rosemary, sweet potatoes and red onion. This recipe serves 2 but it is easily multiplied.

(DAIRY FREE) (PALEO/PRIMAL) (SUGARFREE)

INGREDIENTS

1 tbsp olive oil

2 lamb leg steaks

1 sweet potato, finely sliced

1/2 red onion, halved & sliced

1 sprig fresh rosemary or 1 tsp of dried

1 tbsp mustard

DIRECTIONS

1. Preheat the oven to gas mark 5.
2. Sear the lamb steaks on each side in a bit of oil and set aside.
3. Chuck the potato, rosemary, red onion and the rest of the oil in a oven proof dish. Lay the steaks on top.
4. Brush the mustard over the steaks.
5. Pop in the oven for 45 minutes or until the potatoes and steaks are cooked.

Totally nicked from this Good Food recipe

CHOCOLATE ORANGE BROWNIE

I made this brownie as a dessert for my guests after a Sunday roast dinner. I provided organic yoghurt, double cream and raspberries so everyone could choose how they wanted it.

To make it dairy free just use coconut oil instead of butter; I actually used a combination of the two. Keeping with the coconut theme I also used coconut sugar, which is my favourite natural substitute for refined sugar. It can be bought from health food shops such as Holland & Barrett.

(V) (GF) (DF)

INGREDIENTS
200g dark chocolate
200g butter and/or coconut oil
2 tsp vanilla extract
200g coconut sugar
3 eggs
250g oat flour
a pinch of salt
1 large orange

DIRECTIONS

1. Preheat the oven to 170 C.
2. Melt the chocolate and butter in a bowl (I used the microwave).
3. Once melted stir in the sugar and vanilla. Leave to cool for 5 minutes.
4. Beat the eggs in a large bowl then pour in the chocolate mix and stir vigorously. Add the  salt and then slowly mix in the oat flour.
5. Grease a oven proof dish with butter/coconut oil and pour the brownie mix in. Bake for 25 minutes.
6. Thinly slice the orange into slithers and place onto a baking tray. Place on the oven with the brownies for 15 minutes until crisp.
7. When the brownies are ready take them out and let them to cool then decorate with the orange slices.

Adapted from this Madeleine Shaw recipe

CHEAP, CLEAN AND HEALTHY: SWEET POTATO SOUP

This soup is comforting, warming and very autumnal, perfect for getting ready for the cooler temperatures. This makes enough for two people.

(V) (GF) (SF)

INGREDIENTS

1 teaspoon ground cumin.

1 onion, finely chopped.

1 tablespoon coconut oil.

1/2 teaspoon ground turmeric.

1/2 teaspoon yellow mustard seeds.

pinch salt.

1 cup dried red lentils, soaked, or 1 can lentils drained and rinsed (optional). If you omit the lentils, add an extra sweet potato.

1 medium sweet potato, peeled and cut into chunks.

1 tablespoon tamari or liquid aminos.

freshly ground black pepper, to taste.

DIRECTIONS

1. Heat the coconut oil in a heavy-based saucepan.

2. Add the onion, spices and salt and cook for a few minutes. Add the lentils, sweet potato and half a cup of water and simmer for 30 minutes or until the potato is tender. Add a splash more water if needed, to cover.

3. Season the mixture with the tamari and pepper and puree until smooth and thick.

4. Serve hot.

Adapted from this I Quit Sugar recipe

21 DAY PRIMAL CHALLENGE - REVIEW

WHAT I LIKED ABOUT THE PRIMAL CHALLENGE

What kept me going throughout the 21 days was the fact that the daily challenges went beyond diet and exercise. My favourites included reminders to be present (basically, put the phone DOWN), listen more, relax and play more.


THE PRIMAL DIET

While I have indulged a little since my three weeks finished (see below), many of the habits I developed I would like to stick with. Why? Because they worked. Here are several examples:

1. No legumes: I avoided beans, peas, pulses and peanuts and there was definitely umm less gas #tmi? Now when I eat beans, I notice more bloating. I'm not going to be really strict with this one, because sometimes peas are the healthiest thing on a plate, but it is good to know that I can reduce gas by avoiding legumes.
2. Eating local organic food: This is because I felt better about supporting local farmers and it tastes better. Sure, it may be more expensive but I felt like it is worth it.
3. Cutting down on sugar: Resulted in fewer cravings, feeling more balanced mood-wise, and less headaches. It is very very hard though and I definitely wasn't perfect.
4. Homemade everything: I really enjoy experimenting in the kitchen, and to keep this going I have invested in some really pretty tupperware which I can't wait to arrive.

As I said before, I have indulged a little by making ice cream, cocktails and drinking beer.

The ice cream was a traditional recipe using egg yolks, double cream and honey toasted almonds.

Bramble cocktail made with blackberries and tequila

My favourite gluten free pizza in Pizza Express

THE WORKOUTS

I particularly enjoyed how much energy I had all the time, and how much better I slept. The workouts were never longer than half an hour, which was perfect as it meant more leisure time in the evenings and not feeling so 'burned out' from exercising for too long.

The PEM workouts (pull ups, squats, push ups and plank) I found to be really effective, and there's nothing more motivating than improving on these moves. I've gone from not being able to do a pull up, do managing 10 in a row!

I didn't manage as much sprinting however, mainly because I felt like a tit.

RESULTS

Overall I would say that I am satisfied with the results, both in body and mind, although I wouldn't necessary call it a complete transformation. As I mentioned at the end of my previous post, I believe that a transformation would require a lot longer.

I didn't lose any weight, but then I wasn't planning to, however I did notice an improvement in my skin which is so apparent now that I have been eating and drinking rather badly and it's all gone wrong! I suffer from rosacea and it pretty much disappeared in the first week which was bloody marvelous. I came across this article about how the primal diet and using coconut oil banished rosacea for one woman, and I did find this to be true. Since reintroducing sugar (albeit less than before), beer and milk my skin looks worse than ever*. I am really really hoping that my next challenges will clear it up again....

*Not: I'm not completely certain that it's not hormones and/or just bad luck. But I can hope there's a cure!

SO...NOW WHAT?!

I intend to continue tweaking my diet, keeping it mainly primal and working on reducing my alcohol consumption. More on that another time..!

It may be my age, but as I'm approaching 30 I have been thinking of who I want to be when I get there. I think self-improvement is essential to our enjoyment of the journey through life; it not only benefits ourselves but also others around us. With that in mind I am setting some goals for the next few years which I will discuss in the next post.

21 DAY PRIMAL CHALLENGE - THE FINAL WEEK

I have completed my 21 Day challenge! I am incredibly happy to report that we have raised £222 for Crohn's & Colitis UK in memory of my late father Dave Cowley. Crohn’s and Colitis are bowel conditions which can devastate lives and have no known cure. Thank you so much to all who contributed to help find a cure while improving lives in the meantime. ❤

THE FINAL WEEK

My last week my challenge went by like a whirlwind; I found myself incredibly busy with work and social events, and any time to myself I used to relax with a book and a glass of wine. It is only now, a week after I finished, that I feel enough removed from the experience to complete my journal.

DIET

I definitely experimented more this week with food. I made ice cream, cake bars, courgetti, pancakes and chia seed pudding. Okay so now I've listed one I realise I must have had a hankering for sweet foods! Here are photos which show a few of the savoury dishes I enjoyed.

Steamy breakfast of eggs, bacon, courgette, spinach and blackberries

Thai green prawn curry on roasted red pepper (who needs rice?)

Baked salmon with 'courgetti' (courgette peeled julienne style and immersed in hot water)

Baked potato, tahini, mackerel and salad

Jerk chicken drumstick with beetroot and salad

EXERCISE

Most of the workouts I did during the last week were at the gym, although I did do a sprinting session too. I've found myself having more energy for my workouts in general, and feel myself getting stronger - particularly from practicing jumping pull ups.

SUMMARY

Generally, I feel quite guilty that I haven't found this challenge very...well...challenging! I was still able to drink alcohol (I even joined The Wine Society!), eat dessert and really enjoyed the exercise routines.

So while I did actually take a 'before' photo, I have not yet taken an 'after' photo. Don't get me wrong, I did notice a few improvements myself in my body - mainly my abs looking a little flatter. But it was only 3 weeks. As this image points out, I may need to wait a bit longer or challenge myself further.

Stay tuned for my final review of the experience and my answer to the question of 'what's next?'

BEYOND GRAINLESS: DAY 15 JOURNAL

- Please visit here to see why I'm challenging myself to live as a modern cave-woman for 21 days -

DIET - INTERMITTENT FAST

Today's challenge was to go as long as possible without eating. I should only break the fast when experiencing strong sensations of hunger or diminished energy levels. I lasted until 10:10am #fail.

This was because I had woken up at 7am and then caught a train. On this train everyone was eating hot breakfasts from the catering carriage and they smelled completely irresistible. In a way I suppose I didn't fail, because I was experiencing strong sensations of hunger, and I didn't succumb to a bacon sandwich at least. Instead, I ate a primal bar by The Primal Kitchen who make snacks that are 100% grain and sugar free.

I indulged in a proper meal once I reached Newcastle at The Naked Deli. I ordered a really healthy tuna steak with poached eggs and steamed veggies, which I ate all of minus the green beans. I also had a bulletproof coffee, which is espresso blended with coconut oil and grass-fed butter. The fat reacts with the caffeine to maintain high energy levels, so you avoid the spike and crash. Tastes surprisingly creamy.

REST DAY


I listened to my body and had another rest day today. Back on it again tomorrow.



SUMMARY



Daily energy levels 1-10: I still felt pretty chilled out from the weekend but not too tired -7-

Hunger level between meals 1-10: after that meal I didn't eat much else actually. My body silently thanked me for the nutrients and shut up -0-

Satisfaction level with meals 1-10: Man, I love eggs -10-

Struggles today with Primal efforts: I did really want bacon after seeing everyone else tucking in, but who can resist bacon? Not even vegetarians surely! -5-

Best part: Feeling completely unstressed, even on public transport.

Benefits noticed from Primal efforts: It feels like the new 'normal', and I can't imagine going back to eating grains and cake etc. Maybe I'll try introducing some rice and see how I feel.

Daily highlight(s): The Naked Deli.

Success score : 6/10

BEYOND GRAINLESS: DAY 14 JOURNAL

- Please visit here to see why I'm challenging myself to live as a modern cave-woman for 21 days -

DIET - SWEET SPOT

Sunday was another macro-nutrient analysis of everything I ate, and unfortunately I failed to stay under 100 grams of carbohydrates. I'm not making excuses but I was a guest in someone else's house, and ate what was put in front of me. It was kind enough that they took my preferences into account.

Protein: 75g
Carbs: 134g
Fat: 81g
Total calories: 1726

Areas to improve: it was interesting to see that more carbohydrates (in this case potato and red wine) tends to equal more calories consumed.

Best part: the food was all home cooked, straight from the garden or farm shop. Delicious!

REST DAY

I did no exercise today except for taking the pug for a walk and walking from the car to the pub...

SUMMARY
  Daily energy levels 1-10: really relaxed today -5
 Hunger level between meals 1-10: I was too engrossed in my book to think about food -2-

Satisfaction level with meals 1-10: Really lovely food, I had a day away from my phone so took no photos, so here's a stolen photo of what my dinner was -10-

Struggles today with Primal efforts: No struggling today, just calm.

Best part: Calm.

Benefits noticed from Primal efforts: Calm.

Daily highlight(s): Calm #sorrynotsorry

Success score : 7/10

Here is Day 15

BEYOND GRAINLESS: DAY 12 JOURNAL

- Please visit here to see why I'm challenging myself to live as a modern cave-woman for 21 days -

DIET - PRIMAL RECIPE PART 2

I enjoyed yesterday's breakfast so much that I made it again on Friday. This one was enjoyed in a much more leisurely fashion as I had the day off to travel back down south to visit my family. Take me back!

GO COCONUTS

I won't bang on about the benefits of coconut oil, because literally everyone else has blogged about it. What I will tell you is that in the morning I smothered it on my dry hair and left it on as a mask for an hour. I was a bit dubious and totally expecting to have to spend half an hour washing it out.

My hair had been suffering lately, or rather I had been abusing it with bleach, straighteners, products and not getting regular cuts for years. Coconut oil gave it a new lease of life! I washed it out (once) and it was beautifully silky and shiny. Totally thrilled to have discovered another use for my favourite product, and I definitely recommend it.

It turned out to be a coconut themed day as I bought a Chi Coconut Milk with Espresso from the newly refurbished Central Station. There are some really great paleo-friendly options available now :-)

LIFESTYLE - NURTURE YOUR INTIMATE AND SOCIAL CIRCLES

Funnily enough today's recommended challenge was to schedule a family social gathering with no digital stimulation or distractions. I had booked the train tickets home to see family ages ago, honest! I enjoyed conversation, food and wine and completely ignored my phone. Perfff.

SUMMARY COMMENTS

Daily energy levels 1-10: pretty good, didn't even feel an afternoon slump after one of these! -9-

Hunger levels between meals 1-10: totally fine -0-

Satisfaction level with meals 1-10: We had my step-Dad's homemade cottage pie for dinner which was uuuhmazing -10-

Success score: 8/10

BEYOND GRAINLESS: DAY 11 JOURNAL

- Please visit here to see why I'm challenging myself to live as a modern cave-woman for 21 days -

DIET - CREATE A PRIMAL RECIPE

Today's challenge was to create a primal recipe, so I created two.

Banana, peach, coconut water and double cream blended and topped with more banana, blackberries, Punch Foods Superseeds in Raw Cacao Boost, and chia seeds.

'Courgetti' bolognaise: traditional beef bolognaise served with julienned courgette and sweet potato

EXERCISE - PEM WORKOUT

The second challenge of the day was to sprint a few hundred metres followed by a PEM workout.

Location: Exhibition Park, Newcastle
Success score: 8/10
Reps completed: 2 sets

Push ups: 15 and 10 full push-ups
Squats: 100 and 100
Pull ups: 7 and 7 jumping pull ups
Plank: 2:04 and 1:30
Sprint: 2 reps of 100 metres

Comments: Sprinting felt so funny, but exhilarating. I forgot how quickly you can go from chilled out to out of breath! Thought the PEM would be easy but it was pleasingly challenging.

Sorry it's a short one today, but I'm actually writing this on Day 16 because I spent some time away from media over the weekend. All I remember is just feeling happy all day :-)

Success score: 10/10

Click here for day 12