Posts tagged ‘paleo’

January 11, 2015

The 30 day paleo challenge @ Crossfit Bink 36

Last week I got an invite from Jorden to join the kick-off of the 30 day Paleo challenge at the Crossfit box (yeah, personal invites always work better!). My original plan for the weekend was to go to Texel and learn to fly, but since the wind was going over 45 kilometers an hour, that plan did not hold and there was no reason to skip on this kick-off. But I am not the kind of girl that goes to a kick-off and then just leaves it at that. Of course I am going to join the challenge. And you know what? I challenge you to join me too!

Paleo coach, CrossVitamins rep, nākd. rep and the awesome delicious nākd. bars.

Paleo coach Jip Hiltrop , CrossVitamins rep David Kruiniger, nākd. rep Richard and the awesome delicious nākd. bars.

The awesome delicious nākd. bars

The awesome delicious nākd. bars

For me paleo is not new. I have been eating paleo and I have stopped eating paleo the last few years. For me the challenge is in getting enough food into my system without overloading on nuts and protein. I like the idea behind the paleo lifestyle. I like the food better than non-paleo food and I learned today that there is actually a paleo supermarket snack that will definitely help me with that last bit of staying out of the hunger-zone.

The challenge at the box is more than just the food. It is about being healthy. Therefore we all got / get a measurement of our body and today we tested our 1RM for the Squat, Overhead Press and Deadlift, as well as our time on the 1kilometer row. Also we are asked to get enough daylight and fresh air and enough sleep. All important aspects of healthy living.

Since I invite you to join me on this challnge, I will share my experiences with you during the upcoming weeks, including all the measurements and training progress and if I find enough time, including some recipes. I won’t post daily updates, because that would bore me out, but I will manage a weekly training and food diary (or at least aim for that…).

Paleo food workshop by Crossfit Bink 36 coach Marjolein Beukers

Paleo food workshop by Crossfit Bink 36 coach Marjolein Beukers

We had an awesome introduction today, I must say. We got information about how to eat paleo, we had a real food work-shop by coach Marjolein, we did the 1RM tests and we got information about supplements by CrossVitamins. Also we got to taste the awesome nākd. bars (did I mention they are delicious and that I am officially addicted? And that they are awesome and paleo?). For those who wanted it, there was a starters kit available. Though I am no paleo rookie, it is always good to get a challenge diary, paleo guide, paleo magazine, nākd bars and D3 and magnesium supplements and last but not least a cheat sheet to put on the fridge as a reminder.

30 day paleo challenge starters kit

30 day paleo challenge starters kit & Dino playing a games for cats game.

Tomorrow the challenge starts. Only paleo food for 30 days. Trying to get my sleep and going outside for my breaks to soak in some sunlight. I will have my body measurements upcoming week, but I did do the strength and condition tests. Down here are my results of today (none of these are PRs)

Back squat: 45 kg
Overhead press: 32 kg
Deadlift: 82,5 kg

1 kilometer row: 3:56:4

Last non-paleo meal: Vegetarian balls, italian vegetable mix and homemade sate sauce.

Any questions or comments are welcome! Are you joining?

October 13, 2014


Preparing food is one of those things that tent to end up somewhere on the bottom of my list when I have little time. Of course I make sure I eat, and most of the time I eat pretty healthy in my own opinion. When I do have time, like last weekend, I always like it to spend some time in my kitchen to try new ideas. Mostly new ideas evolve around foods that I do not regularly have in my home but end up being here anyway. This time I had about 100 grams of hazelnuts waiting for me on my kitchen table and I figured those would make an awesome high energy but still healthy (and paleo) snack. It was a simple process and I really do like the outcome. Here is what I did:

What you need:

  • 100 grams hazelnuts
  • 1 tablespoon coconut oil
  • 1 tablespoon of honey
  • 1 tea-spoon cinnamon
  • 1 tea-spoon very dark grated chocolate
  • Mortar & pestle (or a kitchen machine if you go for bigger quantities)
  • Serving plate

What to do:

hazelnut1Start with stamping the hazelnuts into small pieces with the mortar and pestle. You will see some oily substance emerging in your mixture. I myself prefer pieces that are about half a millimeter to a millimeter big, but if they are bigger or smaller it will only change the substance. If you go for the kitchen machine, make sure not to grind the nuts to a paste.

hazelnut3Now, coconut oil is an oil that will reach solid stage quite fast under room temperature. Depending on where you are living, your coconut oil might be liquid or solid, either way, it is usable for this treat so don’t worry about it too much and definitely do not heat your oil before using it. It will change the structure of the oil and turn it into something less healthy.


hazelnut2Add the coconut oil and the honey and mix these together until a sticky mass starts to form. I myself used the pestle to mix it all and stamp the last big pieces at the same time. Add the cinnamon and the chocolate (you can use more or less if you like or dislike the taste of any of these two). Mix it all together so the taste is equally divided through the substance.

hazelnut4Use a tea-spoon to scoop out some of the substance and squeeze it into a ball in the palm of your hand. You will notice some of the oil being squeezed out of the ball when you squeeze harder. Put the little ball on a plate in such manner it won’t touch the others. Once you squeezed all the substance into little balls, cover the plate and put it in the refrigerator for about half an hour. The coconut oil, honey and chocolate will turn into a solid substance again and the balls are ready to be eaten.


Of course you can alter the spices to your likings. I can imagine they taste great as well with some piri piri, anise or cranberries. Let me know what your variation to these little balls of energy is!

1 of these balls consists of approximately 75-80 calories, don’t indulge on them too much ;).
(per piece approximately: fat: 6.9 grams, saturated fat:0.6 grams, carbohydrates: 10,2 grams, protein: 1.2 grams, fibers: 0.8 grams)