fueling the deesel

Here is the first of many posts on the topic of food. I will start with this post and we can dive deeper as I speak to the experts this week. Remember, this is a platform for you to ask questions, I get inspired to write by your questions, so keep 'em coming!

I have been known to throw myself into different nutrition plans at various times of my life, vegetarian, rawtarian, pescetarian and more recently, Paleo. I am putting it all together, following a Paleo nutrition plan to start and creating simple, quick delicious meals four to five times a day. I have to admit it hasn’t been easy to eat so often but the result is, I feel full all the time, I never feel bloated, I haven't had any cravings for sugar (yet) and overall I feel energetic throughout the day. 

When I started with Coach, I had to negotiate supplements and protein powder as I wanted to stick to as much of a whole foods nutrition plan this time as possible. We made a deal that if my toxicity levels lower as a result of my nutrition, then I won’t have to take supplements.  One protein shake post workout was non negotiable. I recommend Sun Warrior Vegan Protein Powder in Vanilla and for a tastier option, I would go for Iso Pure- Dutch Chocolate.  I am adding fish oil into my daily nutrition plan in week two to help with muscle soreness and better recovery. I am okay with it, since mom used to make us take it as kids. 

In the morning, I’ve been following Charles Poliquin’s Meat and Nut Breakfast with as much green veg as I want. It was first introduced to me at RAW by director/trainer Ross Armour and I have felt results in my energy, alertness and concentration from following this program. I will be honest, the first two weeks are the hardest to get through. Switching from grande lattes, blueberry muffins and yogurt cups to chicken, steak, eggs and greens was like Dr. Seuss', "I do not like green eggs and ham!" You will get used to it (as long as you don't have food allergies).

A sample breakfast I have made is 2 poached eggs, a 6 oz steak (beef, chicken or salmon), 1 ½ cups of spinach or broccoli and 2-3 tablespoons of my favourite raw dressing found at  Rawmazing (take out the raisins).  

Here's one more sample breakfast:

Vanilla Pancakes 
4 eggs
1 tbsp vanilla extract
1 tbsp water
1/4 tsp baking soda
(whisk or blend it)
Add- 1/4 cup coconut flour
(mix til smooth and cook it in the pan with butter)

Add to your plate: grass fed back bacon, brussel sprouts (blanch then cook with coconut oil and 1/2 tsp maple syrup to brown and cooked spinach on the side

If you’re out already and don’t have time to eat at home, I highly recommend the Bikini Fit menu at Wagyu Lounge, designed with the bikini fit girl in mind. The poached salmon with eggs and spinach is so good! 

Mid Day Meals and Lunches on the go – If I am out, I have been going to Kila Bar on Pottinger Street which will happily make me a meat and veg meal upon request at a reasonable price. I also love Wagyu Lounge (all the hot trainers congregate there too at various times of the day) and I also recently had a prawn and avocado salad plus an extra chicken breast from Coast and it was delish!

Dinner- On nights that I am cooking for two, I make lettuce wraps with a thai pork filling. Super easy – mix your minced pork with one egg (makes the meat so moist), add chilies, fresh basil, sugar snap beans, salt and pepper. Then I make a Kimchi Omlette with four eggs too. It’s probably my favourite meal to make and it only takes 30 minutes.

If you have an oven, roast a chicken with paprika, salt and pepper. Cook up a side of veggies with salt, chili flakes and coconut oil for taste. You will definitely have left overs that will be perfect for breakfast!

Caffine- Like any other HK girl, coffee is a social past time and I could easily have two or three cups a day with a scrumptious blueberry muffin top on the side or a slice of cheesecake. Not anymore. I am only allowed one cup before training, black or with whole fat cream. I will openly admit that with the warming weather, I have had iced black coffees on days I am not in the gym. 

What I have learned is a recipe for the most creamy, delicious coffee EVER and the best part, I have my own in home barista who makes it for me.

Bullet proof coffee receipe according to Ciaran

2 cups of fresh pressed organic coffee

2 table spoons of grass fed butter

1 table spoon of coconut oil

Blend and ENJOY! I swear it is the most delicious coffee ever and you will never go back to Starbucks.  If you need a bit of sweet I recommend adding vanilla or a small corner of dark chocolate before you blend. 

You can get all these items at stores like Just green, Good Life Nutrition House and for coffees, hit up your local specialty coffee spots like Barista Jam.

Question: Are protein shakes/bars really beneficial (and healthy) for you? - Rina

Answer: Experts & Trainers - this one is for you to answer in the comments!


Girl Crush Tip- "You can always make time to prepare your own foods. It's about setting your priorities and food is a massive one. I eat lean meats and carbs are always in my post workout meal. Chicken meatballs with baked sweet potato fries OH BE STILL MY HEART!" on her food and her favourite go to.  

Tiffany Yancey. Crossfit Asphodel


Hometown- Hong Kong 

Ear Candy- progressive trance and maybe- warm up to this!

Eat for the rest of your life- Sweet Potato Fries