Is Sleep Murdering Your Gains


A study has shown that getting consistently less than 7 hours sleep per hour can be associated with diabetes, cardiovascular issues, depression, memory issues and can inhibit the good done by exercise*. (*

A big issue with sleep deprivation is light. That could be light from a mobile or pad device, a tv, or an unnatural light shining into your room while sleeping. Basically, and light toiuching your skin in the late evening and especially while asleep supresses the release of melatonin which is important for your sleep/wake cycle.

Supressing melatonin has been linked to a lot of negatives, even cancer!

So what can we do? Try to keep things dim at night, maybe refrain from using your mobile phone in bed (or if you do reduce the brightness all the way), and try to sleep in a pitch black room. Your sleep will be more effective, and it will help you raise better and keep your metabolism humming!

Happy sleeping!


#sleep #sleeptips #undergroundinstrcution

Paleo Hummus with Butternut Squash

Recipe time….Delicious !

bean-free Paleo hummus
This bean-free Paleo hummus is a healthier version of traditional hummus! It uses butternut squash and roasted garlic and is ideal for parties or as a snack.

•2 cups of Butternut Squash
•¼ cup Tahini
•½ head of garlic
•Juice of one lemon
•½ teaspoon Onion Powder
•½ teaspoon Himalayan or Sea Salt
•½ teaspoon Pepper
•¼ teaspoon Chili Powder

1. Preheat the oven to 375 degrees.
2. Poke the butternut squash with a fork and place in the oven
3. Cut the tip off the garlic head.
4. Drizzle with olive oil and wrap in foil and place in the oven.
5. Cook for one hour.
6. Cut the butternut squash in half and remove the seeds.
7. Squeeze the garlic out of the skin.
8. Place the butternut squash and the garlic in the blender.
9. Add the tahini, olive oil, lemon juice, and the salt and spices.
10. Blend until smooth.
11. Serve with cut up vegetables

Paleo Chicken Fingers and Garlic Honey Dijon Dipping Sauce

Yummy Lunch, Dinner or party Nibbles….

Paleo Chicken Fingers and Garlic Honey Dijon Dipping Sauce

Paleo Chicken Fingers and Garlic Honey Dijon Dipping Sauce

For the Chicken Fingers
• 2 large skinless, boneless chicken breasts (1-1/4 pound)
• 1 cup finely ground almonds (or almond flour)
• ¼ cup tapioca flour
• 1/2 cup finely shredded unsweetened coconut
• 2 tbsp black sesame seeds
• 1 tsp garlic powder
• 1 tsp dried mustard
• ½ tsp sweet paprika
• ½ tsp himalayan salt
• ½ tsp ground black pepper
• ¼ tsp cayenne pepper
• 2 whole eggs, beaten
• 2-3 tbsp avocado oil

For the Dipping Sauce
• 1/3 cup paleo mayo
• 2 cloves garlic, minced
• 2 tbsp Dijon mustard
• 2 tbsp unpasteurized liquid honey
• ¼ tsp cayenne pepper

1. Optional- Recommended that you soak your chicken breasts overnight in a solution of salty water made of 1 teaspoon of salt for every cup of water. This creates a much juicier and tastier chicken.
2. Preheat oven to 400F. Line a baking sheet with parchment paper.
3. Take the chicken out of the “brine” and pat it real dry. Cut each chicken breast into 6 relatively even strips.
4. In a shallow bowl, add ground almonds, tapioca starch, unsweetened coconut, sesame seeds, garlic powder, dried mustard, paprika, salt, black pepper and cayenne and stir until evenly combined.
5. Beat the eggs in a separate shallow bowl.
6. Dip each chicken strip in eggs then roll in almond mixture until nice and evenly coated on all sides; place on lined baking sheet and repeat until all chicken is used.
7. Drizzle generously with avocado oil, place in the oven and bake until the crust gets golden brown and chicken is cooked through, about 15-20 minutes, depending on the size of your chicken fingers. Flip after 10 to 15 minutes of cooking time.
8. While your chicken fingers are cooking, prepare the dipping sauce by combining mayonnaise, garlic, honey and mustard in a small bowl.
9. When the strips are fully cooked, allow them to cool for a few minutes on the baking sheet and then serve with the dipping sauce.

Crispy Baked Sweet Potato Fries

Cheat meal ideas….why not try these delicious Crispy Baked Sweet Potato Fries.

Sweet potatoes are lower GI (Glycaemic Index) than the high starch regular potato, which releases its sugars slower avoiding any energy crashes and resultant cortisol spikes.

sweet potato fries
• 3 sweet potatoes, peeled
• 1/4 cup olive oil
• 3 Tablespoons cornstarch
• Generous amounts of salt, pepper and desired spices (see below for ideas)
• Makes 3 large servings

Spice options (or use whatever you like!):
• Paprika
• Garlic powder
• Chili powder
• Cayenne pepper
• Cinnamon
• Nutmeg
• Cumin


• Preheat oven to 400 degrees F.
• Prepare two large baking sheets with parchment paper.
• Slice sweet potatoes into thin, uniform fries.
• Toss fries in olive oil, cornstarch, and desired spices.
• Lay fries out in one layer on prepared baking sheets, making sure not to crowd the fries, otherwise they will steam and not crisp up
• Bake for 30 minutes, watching carefully to avoid burning.
• Serve warm with your desired dipping sauce.

Rip Tip of The Day

Hey Ladies… want to look like this?…

muscle woman
Well… TOUGH!…. you can’t!

Well… not unless you’re pumping male androgenic hormones and steroids into yourself that is. Serious mass in women can take years to achieve naturally and requires alot of HEAVY weight training. Basically you’ll see the mass coming from years away as you lift weights heavier that you are!

Unless you have been lifting for years ladies the weights that you now see as “really heavy” are still not heavy enough to “get big”. These are the weights you need to be tackling to maximise fat burning and development of lean muscle, which, will be small and tight. A toned appearance is the development of muscle, which in women almost doesn’t appear to expand, but tighten.

Moral of the story is, fail to tackle the heavier weights and start progressing; don’t expect for your new tight body to be that “hard”.

Baked Zucchini Crisps

Snacking……we all do it…. but now we can do it guilt free with these Baked Zucchini Crisps.

Baked Zucchini Crisps
These crisps are a much healthier alternative to processed oily potato crisps and you can season them up however you like. Ideal recipe for those of you on a low carb diet but not quite sure what to eat when those hunger feelings creep in between meals. They are perfect snack for munching on at a get together with friends or during a movie.

•4 medium organic zucchini
•cooking spray

1. Preheat oven to 230 degrees F.
2. Wash, dry and thinly slice zucchini with a mandoline slicer or knife ⅛ inch thick.
3. Spread zucchini slices out onto a parchment paper-lined baking sheet.
4. Spray quickly with cooking spray, and sprinkle desired seasonings on top (be careful not to use too much as the zucchini will shrink a lot and you will end up with very potent bites)
5. Bake for about 1 and ½ hours, making sure to check on them every 10 minutes after about an hour.
6. Eat immediately after removing from oven for maximum crunchiness, they tend to get softer as they cool (can reheat).


ZOODLES….Zucchini Noodles…The answer for all you spaghetti and mealballs lovers.

Zucchini Noodles
Zucchini noodles are the perfect replacement for high-carb pasta, essentially you are replacing carbs for another portion of vegetables. This alternative is extremely nutritious and great for cutting up!

1-2 Zucchini (or summer squash), per person
A julienne peeler

• Use firm strokes as you peel the zucchini lengthwise with the julienne peeler. Do one side until you reach the seeds, rotate and peel other side.
• Add zucchini noodles and boil for only about 30-60seconds.
• Drain noodles and add your sauce and toppings.

NB: to see if the noodles are cooked enough, they should be firm but not crunchy or mushy.

Rip-Tip of the Day

Sleep is where the magic happens….So make sure you get at least 7 or 8 hours a night!


Paleo Honey Lime Sesame Chicken Wings

Yummy …..

Paleo Honey Lime Sesame Chicken Wings
These wings are sticky, saucy, sweet, and tangy. They are so easy to whip up and so flavoursome. Perfect low carb meal to get your taste buds going and keep you burning

• 3 Lb. Small Chicken Wings
• ⅓ C. Honey
• ¼ C. Coconut Aminos
• 2 tsp Minced Garlic
• 3 Tbsp. Lime Juice
• 1 Tbsp. Rice Vinegar
• 1 Tbsp. Sesame Seeds
• Pinch of Chilli Flakes
1. Preheat oven to 400 degrees.
2. Combine all ingredients except for wings in a small sauce pan. Bring to a boil and let simmer for 5 minutes, or until thick and glossy. Do not let cook for too long or mixture will caramelize and become hard.
3. While the sauce is thickening, pat the chicken dry with paper towels. Lightly oil a 9×13 baking dish. Lay the wings in the dish in a single layer.
4. Pour the sauce over the wings, using a basting brush to spread the sauce over all surfaces.
5. Bake the wings in the preheated oven for 1 hour on the top rack, turning the wings over after 40 minutes have passed.
6. Remove from oven. The sauce will thicken as the wings start to cool down. Turn wings to thoroughly coat in sauce before serving.

Eat Tastier with Paleo Sauces


A lot of people try to follow a really clean diet, giving it 100%, but the problem I encounter a lot is “taste”. Its hard to tell people what to go for, even soy sauce has negatives. So in the interest of staying sane and being able to enjoy your healthy diet, apply the sauce! I mean that’s really what you’re tasting. Any sauce can make a chicken or fish meal taste great.

When it comes to sauces, aim for paleo. below is an example of what came up when I Googles paleo sauces… here’s 50!

The good thing about Paleo sauces is that they will not contain the MSG’s, trans fats, modified starches, sugars or preservatives you are trying to avoid with “packaged” sauces. So its win, win. Enjoy your tasty new fat burning diet!



#paleo #paleomeals #undergroundnutrition #nutrition #diet #weightloss #fatburning #metabolic #healthyrecipes #fitnessrecipes #fitfood