The amazing benefits of circuit training

Hello Bountiful Hearts. We've just had our second training session at Millers Reserve. It's so beautiful down there. We're doing circuit work - for a fast and effective workout. Circuit training is great for women over 40 because it keeps the (bountiful) heart working hard. Then adding body weight resistance exercises increases muscle mass, which in turn revs up the metabolism. A healthy heart and more muscle will keep you toned and burn through those calories. 

Speaking of calories, please do share any of your concerns, issues and successes with the menu plan. I stick to a primal food plan (that is, paleo + dairy). It's worked wonders for my dodgey digestive system. So that's no grains, rice, legumes, beans, pulses and sugar. It's also a super easy whe it comes to baking - there's no creaming of butter and sugar. It all goes into the food processor and then into the oven. 

I always have a paleo bread sliced up in the freezer - perfect for my poached eggs and when my salad bowl just doesn't "touch the sides". Last weekend I created a new bread, inspired by a yummy one I tasted at the Fitness Expo.   

Here it is: 

Paleo Bread

Ingredients

·       230gms whole almonds or 2 cups of almond meal

·       1 zucchini

·       just a touch under ½ cup linseed or or flaxseed meal (or even a combination of both)

·       ½ cup sunflower seeds, preferably chopped up if you don’t have a processor

·       ½ cup pumpkin seeds, preferably chopped up if you don’t have a processor

·       ½ teaspoon salt

·       1 teaspoon baking soda

·       ½ cup arrowroot powder/tapioca flour

·       6 tablespoons butter (or coconut oil), melted and cooled

·       4 eggs

·       1 teaspoon apple cider vinegar

·       ½ cup greek plain yogurt (or *coconut cream)

·       whole flaxseeds, chia seeds or salt flakes to sprinkle on top (optional).

Instructions

If you have a food processor

1.     put the whole almonds in the processor and whiz until they become almond meal.

2.     Add the zucchini and whiz til your kids can’t tell it’s zucchini!

3.     Add the remaining ingredients, one at a time, processing after each ingredient is added.

If you haven’t got a food processor

1.     in a large bowl, mix the almond flour, flaxseed/linseed meal, chopped seeds, salt, baking soda and arrowroot powder

2.     in a saucepan, melt the butter and let cool for 5 minutes

3.     whisk melted butter together with the eggs, apple cider vinegar and yogurt

4.     using a rubber spatula, gently mix wet and dry ingredients to form a batter being careful not to over mix or the batter will get oily and dense

5.     pour batter into a loaf pan greased or lined with parchment paper. Sprinkle top with whole flaxseeds, chia seeds or salt flakes.

6.     bake at 180oC until a toothpick inserted into the center of the bread comes out clean, approximately 30-40 minutes

7.     let bread cool on a wire rack, cut into slices and serve

Notes

I separate my slices with some greaseproof paper and freeze them.
*coconut cream - thick coconut cream that forms on the top of a can of full fat coconut milk when left in the fridge for over 12 hours.

I put some of the mix in a ramekin as I thought there was too much mixture for one loaf pan.

The salt flakes were sparse but added such a kick to the flavour

Call or text me if you have any questions.

Cheers