Fit2Well

Healthy pancakes on the Weekend!

Oh yeah!!

FT | Off to the quarter-finals we go! 😎

Not feeling the burn in your butt? Or looking for more quad activation? Keep this handy for your next workout!

Just another lazy Sunday morning - Smashed avo, cherry tomatoes, fetta and a drizzle of balsamic on Sourdough 😋 Who needs to go out when you have this! 🥰

PART II

In my previous post we talked about Nutrient Timing with Pre and Post Workout Nutrition.

Next STEP

Within the FIRST hour AFTER EXERCISE consume:

A solid meal containing
- Protein
- High energy carbohydrate
- An essential fat source
E.g. almond milk, protein powder, oats, banana and flaxseed

Within the THIRD Hour AFTER EXERCISE

A liquid meal (ie protein shake)
- Protein
- High energy Carbohydrate
- an essential fat source
e.g. Coconut milk, protein powder, berries and avocado

Every meal after this should be contain

- Protein
- Low energy carbohydrate
- an essential fat source

e.g. Salmon with chick pea and green salad with olive oil and balsamic
+ Piece of fruit ie stone fruit, apple or berries

If you would like more detail on NUTRIENT TIMING meals, COMMENT below: “Yes please!”

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Dairy consumption is a complex topic as there are so many factors to consider - ethics, modern farming techniques, the food products containing dairy and the effect dairy can have on our bodies.

I guess the biggest question is why are we still consuming another species’ breast milk? A lot of people think we have to consume dairy for calcium but there are many other foods that contain adequate amounts of calcium such as spinach, tahini and broccoli and milk alternatives such as almond, macadamia and oat!

Other dairy alternatives which are delicious in either soups, curries, muesli and smoothies are coconut milk, coconut cream and coconut yoghurt and non dairy cheeses.

Milk naturally contain a number of hormones and these naturally occurring hormones can have the potential to cause biological effects in the body at different life stages. It is thought that these naturally occurring hormones could play a role in the development of skin conditions such as acne and hormone influenced cancers such as breast and prostrate, however, more research is required in these areas.

Dairy can also be inflammatory depending on the individual and the evidence suggests if you are suffering with conditions such as leaky gut, IBS, lactose intolerance, dairy allergy - dairy can promote an inflammatory response in the body. After all, 70% of the population are lactose intolerant. Symptoms include gas, bloating, diarrhoea.

And Lastly, a lot of people avoid dairy for ethical and farming methods. Cows are typically artificially inseminated so they give birth once a year and newborn calves are separated from their mothers anywhere from 12 hours to 30 days after birth so the milk can be collected for human consumption. In modern farms and to keep up with demand and increase efficiency many now use synthetic inputs to shorten calving cycles to increase production and productivity. These can include the use of s*x hormones, antibiotics and growth hormone (bST).

If you do choose to eat dairy - choose organic, pasture raised or consume as close to its natural state as possible, preferably fermented.