Fit2Well

26/01/2024

20/10/2023

Healthy pancakes on the Weekend!

07/08/2023

Oh yeah!!

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

18/05/2023

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

30/04/2023

Chickpea and Vege Casserole

Sunday night comes around, you’ve had a busy weekend, maybe didn’t eat too well, a few too many drinks? Want something nutritious to end the weekend?
If you have a whole lot of Veges left over in the fridge and don’t know what to make? Then try this beautiful, nourishing meal packed full of nutrients.

1 onion
2 gloves of garlic
1 teaspoon oregano
1 Tablespoon Olive oil or coconut oil

Fry the above over medium heat for 5 mins
Add in all ingredients below
Then Add enough water to just cover the vegetable, lid partially on and simmer for 30 mins - simple!

Vegetables - peeled potatoes, peeled sweet potatoes, broccoli, peeled carrots, zucchini, etc
2 cans of organic chickpeas
1 can of organic diced tomatoes
1 vegetable stock cube
1-2 Tablespoons of organic tomato paste
Salt and pepper

Serve up in soup bowls
It should be nice and thick to serve not a watery soup! Enjoy!

13/03/2023

13/03/2023

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! 🥰

06/02/2023

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!”

#

03/02/2023

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.

01/02/2023

Want the edge on your workouts? Increased energy, improved results and faster recovery then you need to do this ➡️

Nutrient Timing - The strategic consumption of the correct nutrients at the right time to dramatically improve results from exercise! ➡️

It starts with pre and post workout nutrition - This was a game changer for me when I started doing this! ➡️

Do the following and you will hit PBs at every gym session ➡️

Just before your workout
Protein supplement - Fast absorbing eg 20-50 grams serving
Carbohydrate - Fast absorbing, small dose (eg 10-40 gram serving)

Just before your workout
Protein supplement - Fast absorbing eg 20-50 grams serving
Carbohydrate - Fast absorbing, small dose (eg 10-40 gram serving)

COMMENT YES below if you would like a FREE copy of the nutrition details

03/01/2023

I used to always make this recipe with cream then I wondered how it would taste with coconut milk instead - Delicious!! Tastes even better! With half the fat content and half the calories it’s a winner! Let me if you try it out!