Endura Sports Nutrition
Palaeolithic Nutrition for Athletic Performance
Yay for bees! These busy little fellows keep our gardens growing, and produce flowing!
I had a chat to Wellingtonian Cenna Lloyd, who is running a kickstarter campaign to bring urban honey to Wellington. What better place to do this than the home of the Beehive! Sit down with a nice cuppa and find out about her passion and this project.
I’m originally from the US and my background is in the wine industry, primarily sales, but I’ve dabbled in production as well. I first moved to NZ in 2010 and lived in the Hawkes Bay but relocated to Welly in early 2011. I absolutely love New Zealand! I love the proximity to the sea, I love the mountains, I love the crazy weather and I love the connection to the outdoors that people have here. It feels like somewhere I’ve always meant to be.
I’m not really sure, I had always been a bit curious (albeit afraid) of bees. Beekeeping seemed like such an old world skill that I couldn’t imagine doing it, and wasn’t until I moved to Wellington that it actually seemed like a plausible thing to check out. I took my first beekeeping course as a result of losing a position with a winery following the Feb 22nd quake in Christchurch. All it took was one introductory course and I was hooked. They’re so fascinating and so very important.
Yes, but not to the same extent because we haven’t had to face several of the nasties that beekeepers are dealing with elsewhere. It’s only a matter of time though and we have to be prepared for the eventuality. That’s why it’s so important that we build up our population and make people aware of the role of bees and other pollinators in our ecosystem. We want everyone behind the bee cause!
Who knows, some people say that the human race wouldn’t survive. I can’t say for sure but I do know that I’d miss fruit, vegetables, most nuts, wine, chocolate, coffee and of course honey a whole heck of a lot. I’d rather not find out what life is like without bees. If the bees go they can take me with them.
First of all we foster awareness about the importance of bees and a more sustainable way of thinking. Secondly, the presence of bees in the city will add to the biodiversity, pollinate fruit trees and veggie gardens and make our wonderful city a healthier more holistic place to live. As grownups we have to take responsibility for our actions and how our choices are going to affect the world we’re living in and passing on. We can’t continue to use up, poison, and abuse. We must start to replant, repair and care for the living things around us.
Mostly rooftops high above the hustle and bustle below, in fact unless you look closely I doubt you’ll actually notice the bees themselves. You will, however, notice the increase in the number of apples, tomatoes, cucumbers and other garden goodies you’ll be harvesting. There will also be a few placed in community gardens and hopefully at some schools in the future. We’ve got to get them interested young!
Hives can start a number of ways but generally speaking you start with a few frames of brood (bee eggs and larvae), enough bees to attend to that brood and a Queen. They grow from a few thousand bees to close to 60,000 in the heat of summer and then back down to 10-20,00 during the winter months depending on the hive. Their sole purpose is to insure the survival of the hive, so the needs of the many come before the needs of the few. If a bee is sick, it leaves the hive so not to infect others. If the queen is failing, she is replaced with one of her daughters. It is a constant cycle and normally runs quite smoothly unless disease or pests get involved.
You have to feed it in times of dearth, make sure there is room to grow, keep an eye on your Queen to make sure that she’s laying well and that her attendants are happy, and you have to be diligent about inspecting the hive for disease and the Varroa mite. They can take down a strong hive in no time. It takes a great deal of time, money and experience to care for a hive. I’ve been at this 4+ years now and I know I still have heaps to learn. Luckily I’ve got most of my “hard lessons” behind me I think.
I’m pretty sure that they would fill the hive up and then when they ran short of room half the hive would swarm to make more room for honey. To be honest I’ve never given them the option. Bees will continue to produce honey as long as there is a nectar flow on. Bees produce the honey to feed on during the winter months when there is no nectar being produced and they use a watered down honey to feed their young. It truly is the perfect food, full of simple sugars and active enzymes. If the honey is raw (aka not heated) as ours will be, you get even more benefits like antifungal and antibacterial properties. We also do minimal filtering so there will be local pollens present in small amounts. The pollen grains are full of protein and B-vitamins and great for all those allergy sufferers out there.
Set up costs is around $400-500 between equipment, bees, registration, feed, Varroa treatments and inspections. In addition there is also the time involved building the equipment and frames, especially if you don’t have the necessary tools like wire embedders and tensioner jig. Then you need an extractor at harvest time, not to mention your bee suit, smoker, veil, and hive tool. Come to think of it, I’ve spent a lot of time and money on this. Hmmm. Unexpected costs come in when you lose a hive to Varroa or starvation over winter or have to destroy a hive (bees and equipment) due to an AFB infection.
I could probably go on all day with this but I’ll pick a few of my favourites.
Next step is to raise the money to place 15 news hives in the city. The Nucs (starter hives) have been ordered and are due for delivery in early November. Until then there is heaps of equipment to build and hives sites to set up. I’m getting so very excited, we’ve just got to get our funding sorted.
The future looks bright! I’ve gotten so much support for my project and I think people really want Wellington to be known as a sustainable city. The City Council has just started a new initiative to plant more fruit trees on public land instead of the lovely but not functional ornamentals that we now see. Bees will be needed to pollinate those trees and who knows, in the future you may be able to walk down Courtney Place or Lambton Quay and pull an apple out of a tree for an afternoon snack.
I’ve been quite fortunate to partner with Tom Hutchison from WBC and Capitol from the start. Tom gave me my first City hive site and together we hosted 5 Wellington On a Plate events centered on urban beekeeping and urban honey. He and his team have been incredibly supportive and his food is amazing so go eat there!
The kickstarter project has a few days left to run, and a few more dollars to earn. So if you are interested in helping out this amazing project, head over to the kickstarter campaign to bring urban honey to Wellington.
A while back, I couldn't be bothered cooking anything for dinner, so went to the supermarket and grabbed a packet of soup from the chilled section.
It was a capsicum and tomato soup with a basil pesto, it sounded good, was simple to heat up, and just what I felt like. That same night, there was a lot of buzz about the Nigel Latta sugar episode, so I checked the package as I heated it up. To my shock, it was super high in added sugar! It tasted overly sweet, and I was seriously disappointed.
So I decided then that I would make up my own version - without the added sugar.
This soup is delicious, and does not need the added sugar as the tomatoes and capsicum are sweet enough. The pesto and chorizo is a great combination to top this off!
I've been experimenting with cooking so much recently, that I haven't been able to blog about it! So I've put a slight hold on inventive kitchening today so I can get some more of these recipes out there.
I really had a craving for Mexican food, so found a few recipes for inspiration, mashed them together and created this amazing dish. Even the Captain was impressed. I wish I had a better camera to do it justice!
This goes really well with a glass of fresh squeezed lime and soda water. Enjoy!
Cooking for one? This recipe is really quick to prepare and makes a handy single serve that is not only healthy but super tasty!
This is actually so quick to make, i quickly whipped up another one to chuck in the fridge for lunch the next day after I finished the first.
You can dress the salad with some balsamic, or some home made mayonnaise. Either goes well with the dish. You can also top with some slivered almonds to add a bit of crunch. Enjoy!
Spring is finally here! Things are warming up, and I’m thawing out. So I thought I'd throw up a quick post to share the things I've discovered and fallen in love with this winter.
I received this in a goodie bag when I attended a design conference. It actually took a while to use it - it sat on my bathroom shelf for a while. But one day I decided to try it… oh my goodness, the scent!
On the coldest winter mornings, when I had to drag myself out of bed to get to work, the delicious smell of lychee extract in a hot shower was actually what got me moving. I have no words for how much I love the smell of this body wash!
The bottle size is deceptive… I thought I would use it up fast, but it’s only half gone after 4 months (and many long showers).
All Sans [ceuticals] products are made entirely of natural ingredients, with the exception of a synthetic form of vitamin A (retinyl palmitate). Sans [ceuticals] products are formulated, produced and packaged entirely in New Zealand, using sustainable practices.
Follow the link to the stockists list: www.sansceuticals.com
I ordered these to run an obstacle race in earlier this year, but they didn't quite make it in time... so I've been wearing them to the gym until the next time I can test them in a race. I absolutely love them!
They keep me warm during the warm ups and when out running, and they are comfortable and unobtrusive when doing pull ups and weight work. They fit really well, and come in a huge range of colours and styles.
Designed for: weight-lifting, running, yoga, pilates, and activities that require grip - they are moisture-wicking, chafe-resistant, and breathable. My next obstacle race is in 6 weeks, and I'll be putting them to the test during that as well.
Check out G-Loves Australia for more information.
I haven’t been a fan of canned or bottled coconut water. I love to drink coconut water directly from a coconut, but I don’t enjoy the canned stuff - it gets lost in translation. The other week, I found Da’ Maha Coconut Water. This tastes EXACTLY like you’re drinking it directly from a coconut.
Packaged in a steel can, as it's the most recycled packaging material in the world. The can is also BPA-free.
Da’ Maha Organic Coconut Water has but one simple ingredient: pure organic coconut water and is not made from concentrate.
Get some from your local stockist.
That’s right, it’s workout specific underwear. Gym undies really don’t have to be old and embarrassing anymore - time for an upgrade? I'm always browsing indiegogo and kickstarter to see if there are cool and interesting projects I want to back - this is one of the first indiegogo campaigns I helped fund.
Women want breathable, flexible, moisture wicking and odor-combatting underwear - and fitknix has all that, plus they’re super comfortable and rather cute. They are seamless, fit really well, and don’t move and bunch up when exercising. I love my FitKnix!
They also have a range of standard, lacy and curvy underwear. Check out their online store.
My sister put me onto this brand earlier this year. I hadn't actually been using any moisturiser for about 6 months, but the winter hitting my skin hard. So I ordered the day cream - for dehydration and *ahem* anti-aging.
Evolu is another New Zealand based company. Founder Kati Kasza is passionate about the products and sources many NZ based natural plant ingredients.
I love the moisturiser, it absorbs perfectly into my skin - it is intensive, yet light in texture. Next on my list to try is the eye and lip line serum.
If you sign up to their newsletter, they often have amazing sales and discounts that you can get notified about. Check out the full range on their online shop.
That's it for this round of fabulous finds. I'm always on the look out for products to test out... particularly NZ based, organic and environmentally friendly. If you have any to recommend please let me know!
Super excited as today we were contacted by a reporter at the Dom Post asking us to say a few words for the paper.
He had been looking at a report by the Restaurant Association which picks paleo food as a growing trend among cafes, and wanted to know what we thought. We were happy to give our two cents, which were included in the article over here. Here's our full ramble for those that are interested!
Sometimes I do go on...
We are a husband and wife team who run www.captaincavedan.com - it stared as a way for us to post up recipes we made as we discovered more about the paleo lifestyle. Dan loves to cook, so he creates the recipes, and I love to code, so I post them and handle the website. We both have day jobs, so run this as a hobby to share our journey, discoveries and enthusiasm.
We got into paleo when Dan’s brother, Mike, visited from San Francisco 3 years ago and explained his lifestyle to us. Dan thought he was crazy (as we munched on fresh bread rolls with smoked kahawai and cream cheese and Mike ate a carrot), but within a week he was trying it out and feeling amazing. I just went along for the ride. I noticed changes in mood and energy, and was hooked as well.
There can be a lot of negativity around the lifestyle, and some people want to argue with us about why we shouldn’t eat this way (which is another story altogether) or call it a fad (how long does a fad last?), but mostly people are respectful of our choice and aware of what it means food wise.
Being paleo is actually a template which encompasses food, sleep, movement, play, community, sunlight etc, but food is the biggest talking point.
Wellington definitely has a lot of gluten free options around, but Auckland is doing a lot better marketing directly to paleo/primal/LCHF (high fat, low carb) lifestyles.
I really appreciate that restaurants and cafes are accepting the challenge to create foods that cater to our needs - and it can be a challenge! Auckland seems to have a bigger hunger for it, which is a shame as we’re based in Wellington and would love to hear the same buzz here.
We hear about new places popping up in Auckland every week. I take the time to check out their menu, and see what they offer. Some just happen to align because their restaurant values reflect those of the paleo lifestyle, some are picking up the trend.
Burger Burger advertised that they have the bunnuce - burgers wrapped in lettuce instead of buns. Other burger places have had this for a while, but this is the first time I heard it promoted. Loop in Kingsland sounds divine, and they have LCHF and GF options clearly marked on their site. Then you have Wilder + Hunt, the first (that i’m aware of) paleo cafe. I’m yet to go, but hoping to make the time soon.
I don’t think any places in Wellington specifically say “we are paleo friendly” (I would love to be proven wrong!), but when approached they usually understand and will cater for it. We love The Larder in Miramar - always delicious and happy to help.
We went to an Ancestral Health function at Logan Brown recently that created a three course meal for us (specifically paleo) which was awesome. Mostly, you can pick menu items that suit: Hangar on Willis does a great paleo breakfast, and Duke Carvell’s on Swan Lane do a sensational bone marrow dish.
We also have primalkitchen.co.nz, who cook and deliver delicious, fresh, paleo meals Wellington wide.
A year ago, I had to explain what I meant when I said “i am paleo” and I used to see the *she’s crazy* stare, now staff understand that when i say “paleo” it means I try to avoid things like potatoes, corn and rice as well as gluten/grains - I still get the crazy stare though. I think recent media attention and social media discussions has created awareness and that’s a good thing.
Wilder + Hunt in Auckland already is… but I would love there to be more. I have heard rumours of one opening in Wellington, but those have been circulating for a long time now, and nothing yet. Australia has The Paleo Cafe franchise - I think it would be brilliant if that opened up here.
So there you have it, we obviously rambled a lot, and he has to edit that down nicely into a great article... so you can read the Dom Post article here.
We never thought of combining feijoas into a main meal, let alone a chicken curry!
But the feijoa flavours really hold their own in this awesome chicken dish. They subtly flavour the chicken, and are not overwhelmed by the curry. Enjoy on a cool winter night, it'll warm you up from the insides!
As once again we slip towards the colder days of winter, I always forget that this time of year explodes with little, light, tangy fruits - feijoas.
That taste! I find it very difficult to describe to those who haven't tried them - there really is nothing like it! Some say a mix between pineapple and guava, with a hint of strawberry and mint. I say just bloody delicious and very unique.
I'm sure everyone knows someone with a feijoa tree. My work colleague does, and is kind enough to bring me bags full of fresh feijoa's dropped from his tree. The possibilities are endless - there are so many feijoa recipes I want to try. From feijoa chicken curry, to char-grilled feijoa slices with blue cheese, to poached feijoas with crispy bacon, feijoa salsa, feijoa crumble! The list goes on!
Feijoas are good for you. They are high in anti-oxidants, high in minerals and fibre, and a great source of vitamin C.
Brought to New Zealand from South America in the 1920s, in New Zealand, feijoa season starts in late march and runs through to June. The great thing about feijoas is that they can be frozen. Just cut them in half, scoop the insides out and put in a container to freeze.
Feijoas are ready to eat when they are slightly soft (though handle gently and don't squeeze too much!) and when the jellied sections of a freshly cut fruit are clear. If the jellied sections are white the fruit is not ripe to eat; if its brown, the feijoa is past its best.
Eat them quickly though, as they're only good for two or three days before they start to turn. If you're picking feijoas, try to tickle them off the tree as they'll last slightly longer, and be better quality than ones gathered from the ground.
In the coming weeks, we'll be posting a few of our experimental feijoa recipes. If we don't eat them all before hand!
One of the biggest search terms that leads to our site is, surprisingly, how to make oven baked pork rinds!
While our recipe takes 72 hours to make, it's well worth it when they come out of the oven and if you're anything like us, the don't last long enough to make it past 24 hours.
It is a time consuming process though, which is why it's so awesome that I stumbled across Libby's Free Range Pork Crack! Someone else has done all of the hard work, and all you have to do is press a few buttons, and get your pork crack fix delivered to your door!
There are two sized bags, the smaller size is perfect for a single-serve snack. The larger is great as a snack for watching movies with friends, or even as finger food at a party.
There are three flavors to choose from: au naturel, moroccan spiced, and hot and spicy. My favourite is au naturel - the simple salt flavourings on the crispy, crunchy pork is delectably moreish!
They have a great flavour and texture, the ingredients are free-range and organic. In our opinion, Libby's Pork Crack is far superior to other pork rind products on the market - not too hard, or overcooked. Just delicious.
If you're after a fix of pork crack, head on over to www.libbysporkcrack.com to place an order. Be careful how many you order at a time though, when you finish one packet you'll open another, then another, then another…
Based in Auckland and available for delivery New Zealand wide.
At 10am on Saturday the 26th of April, I was standing at the start line of the inaugural Tough Mudder Auckland event grinning like a madman, partly with awe that I'd made it here, and partly with fear of the 18+km ahead.
An hour earlier I met Nic for the first time. She contacted us at Obstacle Racers NZ in October and wanted to join our ORNZ team for Tough Mudder. We quickly established we were at the same fitness level - she was more confident in the running and I was more confident with the obstacles.
Over the coming months, we chatted about our progress via Facebook, discussed our fears, and prepped ourselves for the event ahead.
When we met, we gave each other a big hug, and grinned at each other, not knowing what we were getting into, but knowing we were going to tackle it together.
For several months leading up to this day, I had beefed up my training. I had begun running a few times a week, doing weekly treks up steep terrain, and keeping up my crossfit routine in preparation. I'd worked hard, but as I stood at that line, I wondered whether what I'd done was going to be enough to get me through. The last time I'd attempted something like this, was the Tongariro Crossing when I was 20 years old… almost 15 years ago! Before I could let the self-doubt sink in, the horn sounded and we were off.
The first obstacles were a lot of fun! We crawled under barbed wire in the mud, to give ourselves the first kiss of mud. Then after a few kilometers of natural terrain, we hit the mud mile. We boosted each other over the huge hills of mud, and slipped down the other side into a trench of muddy water. This was one of my favorite obstacles of the event. I wish it was longer!
Next up came Arctic Enema, one of the ones I was dreading the most! I'm not sure how long I hesitated for, but after I slipped in, I convinced myself to duck under the barrier. As I popped out the other side, my eyes felt fogged up! I blinked a couple of times to regain my focus. This obstacle, though a bit of a mind game for me, was actually really great for releasing the pressure that had built in my calves, and I was able to run better from then on.
Glory Blades was by far my biggest physical challenge. I'm really stoked to have made it over that (with huge help from Nic and complete strangers) - and have the bruises and ripped shirt to prove it!
We knew Electric Eel was going to be a challenge, but had nothing to base it on, so dived in. The shocks you receive are hard to explain, they are full on and jolt through your whole body, and are annoying to say the least. I must have taken one to the head, as my vision flashed red, then next thing I knew I had a mouth full of mud and no way of getting it out.
The electric obstacles are kind of a right of passage. A lot of people think it's crazy, but you feel a sense of accomplishment as you complete those obstacles.
The queue for Ladder to Hell was quite long, and I ended up psyching myself out in line, and bypassed the obstacle. Height is a huge issue for me… not so much the getting up there, but getting back down. The ladder was slippery, and covered in mud… so I just climbed through it. I was so stoked to see Nic climb up and over it though!
The Cage Crawl was another favourite obstacle of mine. I imagine it would be a bit of a mental challenge for people not fond of tight spaces, but floating along on your back is quite serene. By this time we were over halfway, and it had started to sink in… I was really doing this!
Walk the plank came along, which I was looking forward to as well. But getting up to the jump wasn't a simple climb up a ladder, the last rung was spaced out and it was caked in mud… it took a bit of effort to get to the top. The height was further than I thought, but I didn't give myself time to think… I jumped, held my breath and landed in the water.
Resurfacing, I took the opportunity to finally rinse my mouth out, and we carried on.
The 15th kilometre came around, and my legs were aching. My hip flexors were having trouble swinging my legs forward, but Nic was encouraging and kept my spirits up with her everlasting grin.
We saw the Berlin Walls, and I talked myself out of giving it a go again. I could already see my bruises, and my legs weren't feeling very flexible any more. I was exhausted and just wanted to finish the course.
We came to Everest and I knew there were 2 obstacles to go. This, and Electroshock Therapy. I was going to give myself 3 goes at Everest, but surprised myself by making contact with the hands of the catchers first time. I was stoked to have made it over!
Then all that was between me and my headband was Electroshock Therapy. Nic and I paused for a bit, I was not looking forward to getting zapped again, but Nic was still smiling and ready to go so we made a run for it.
18.5km, 18 obstacles, and 4 hours later we'd finished our first Tough Mudder. It was tough. Mentally and physically. Probably the toughest thing I've ever done before. I was exhausted, bruised, beaten... and ready to sign up again for the next year! I want to get fitter, faster, and tackle the obstacles I talked myself out of. I already know I have a friend to run with me next year, as Nic is signing up as well!
There are two types of people: the ones who will read this and wonder what the hell we were thinking, and then there are the ones who read this and have a little question niggling in the back of their minds… "that looks like fun, could I do it?".
I won't sugar coat it… it is hard work for the average person. It's not your typical mud run. It's mentally and physically challenging, especially if, like me, fitness hasn't been your priority for a long while. There is an obstacle that will challenge everyone.
If you're the latter type of person, and are keen to run a mud run or obstacle race, or even contemplating doing the next Tough Mudder, you should get in touch! No fitness level is a barrier, we'll help you through it as OCR is all about team work. :)
Next year, we plan to put the biggest team in New Zealand together to run the Tough Mudder. That means we need you! Are you up to the challenge?
Welcome to Captain CaveDan, a blog devoted to food, fitness, eating out, product reviews and all things paleo and primal in New Zealand. Run by Dan and Corinne.
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