Fruit and vegetables contain vitamins, minerals and fibre that may help prevent cardiovascular disease and some cancers. Making an effort to eat a range of colours increases variety – and don’t forget your greens. Green leafy vegetables, such as spinach, kale and watercress, are good sources of iron, folic acid and nitrates.

Recent BHF-funded research found that nitrates present in greens can help widen blood vessels and thin the blood. This is one way of eating more fruit and veg help reduce your risk of heart attack and stroke. Fruit and vegetables are the basis of many affordable, tasty meals and snacks. In reality, getting your 5-a-day is easy, as our tips show.

1. Love your lentils

Beans and lentils count towards your 5-a-day. They are good sources of carbohydrate and protein, but also contain essential vitamins and minerals. However, they only count as one portion, regardless of the amount or type you eat (a portion is 80g, or three heaped tablespoons of cooked beans).

Even if your meal contains both chickpeas and lentils, this only counts as one portion. Baked beans also count, so beans on toast or a jacket potato is a portion, but make sure you opt for reduced-sugar and reduced-salt versions.

2. Jazz up rice

Adding vegetables such as peas or sweetcorn to your rice is a great way to increase your vegetable intake. You can put frozen vegetables into the saucepan halfway through the rice’s cooking time or simply stir them through the rice for a couple of minutes after it has cooked.

You can also add tinned vegetables to couscous. Choose those tinned in water, without added salt or sugar.

3. Fruity breakfasts

It’s easy to get two portions of different fruits with your porridge or muesli. Fruit adds natural sweetness and is a great source of vitamin C and fibre. Add a combination of raisins, dried apricots, sliced banana, a handful of blueberries, strawberries or raspberries.

For a warming fruity porridge, stew apples and blackberries and add them to your porridge with a sprinkle of cinnamon.

4. Love your fruit bowl

Having a well-stocked fruit bowl adds colour to your home and may encourage you to snack on fruit rather than grabbing biscuits or cake. Fruit is naturally low in calories and also contains fibre, which helps you feel fuller for longer.

5. Healthier snacks

Swap your mid-morning biscuits for dried fruit. Raisins, sultanas, prunes and apricots are easy, cheap, portable snacks for people on the go. About a tablespoon counts as a portion.

There is a great variety available at most supermarkets, often including exotic fruits like dried pineapple and mango. Be careful to choose fruits without added sugar (unsweetened) by checking the ingredients list, and avoid those coated in chocolate, yoghurt or honey.

6. Vegetable crisps

Make your own vegetable crisps from beetroot, sweet potato and parsnip, without added fat or salt. Slice the vegetables thinly, place on a lined tray and place in the oven at 175°C/gas mark 4 for 20 minutes or until dry. Fruit takes longer to bake.

For cinnamon-spiced apple chips, sprinkle sliced apple with a teaspoon of cinnamon and a quarter- teaspoon of nutmeg and bake on the lowest setting for about two hours.

7. Sandwich fillings

Making your own lunch to take into work or putting together your own sandwich at lunchtime allows you to pack in extra vegetables. Sliced cucumber, tomatoes, peppers and lettuce complement many sandwich fillings.

Try the wholemeal versions of pitta bread, wraps and bagels too, and try to sample new vegetables every week so you never get bored.

8. Pie toppings

Standard potatoes don’t count as one of your 5-a-day. As an alternative pie topping, or to combine with potato, use mashed swede, sweet potato, butternut squash or carrot. These vegetables mash very smoothly, which means you don’t need added butter.

9. In a stew

Traditionally seen as a winter dish, stew can be eaten all year round and is a fantastic way to pack in extra vegetables. Root vegetables (like carrots, butternut squash, parsnips and sweet potato) hold their shape well and add bulk.

A tin of tomatoes or some lentils introduces yet another portion. Experiment with summer flavours, such as fresh herbs like basil, or use seasonal vegetables.

While all the vegetable additions help you towards your 5-a-day, remember that each portion must be 80g, so a stew for four needs to contain 320g of fruit or veg to provide one portion per serving.

10. Tinned tomatoes

Salads aren’t just for summer; they’re a healthy year-round accompaniment to any dish

For meals like spaghetti bolognese, chilli, curry or pasta bakes, use tinned tomatoes (or tomato passata) instead of ready-made sauces. It will help you towards your 5-a-day and can also help reduce your salt and sugar intake.

If you want to make your tinned-tomato sauce creamier, add a little low-fat Greek yoghurt.

11. Toast toppings

Mashed avocado or banana make tasty toppings for a slice of toast. Try them as alternatives to your usual lunch or as a substantial snack.

Bananas are a great source of energy and nutrients, and avocadoes are rich in monounsaturated fats, which can help to maintain healthy cholesterol levels. Avocadoes also contain fibre and a range of essential vitamins.

12. Salad days

Salads aren’t just for summer; they’re a healthy year-round accompaniment to any dish. A hearty salad for cooler months can be made using vegetables such as carrot, butternut squash and sweet potato, roasted in a small amount of olive oil.

Pulses (such as tinned kidney beans, chickpeas or mixed beans) are great all year round, and asparagus is in season now.

13. A cracking omelette

An omelette is a great way to boost your vegetable count. Onion, tomatoes, peppers, mushrooms, sweetcorn, peas and spinach all work very well when added to the egg mixture. Or you could make a twist on a Spanish omelette, using sweet potatoes instead of white potatoes.

14. Vegetable soup

There are countless flavours of soup to try, and soups are very simple to make. Start by chopping up a variety of vegetables (onions, carrots, butternut squash, radish, swede, parsnips, sweet potato, mushrooms, sweetcorn and peppers all work well) and sautéing them with a little vegetable oil.

Then add homemade or low-salt stock and allow your vegetables to simmer until tender. Either leave soup chunky (like a stew) or blend it to a smooth texture.

15. Sweet potato

Sweet potatoes are a good source of the antioxidant beta-carotene. To make sweet potato wedges, cut it into equal-sized chunks, brush with a little vegetable oil and bake in the oven for around 20 minutes. For extra flavour, add a sprinkling of paprika, cumin or chilli before baking.

16. Fruity desserts

Make a tasty, healthy dessert by teaming fresh or stewed fruit with some low-fat yoghurt. You can select fruit in season or freeze prepared fruit to save time when you next need them.

You could also try making your own crumbles using fresh or stewed fruit or frozen berries. For the topping, try adding some oats to your standard mix.

17. Spice it up

Instead of just adding meat, onion and peppers to your chilli or fajita mix (as suggested in many standard recipes), experiment with extra vegetables. Consider mushrooms, sweetcorn and broccoli, and don’t forget to add some tinned kidney beans, as these also count towards your 5-a-day.

You can even reduce the amount of meat you would usually use and add extra beans instead, as they are a great source of protein and are cheaper than meat.

18. Go beyond roast potatoes

Only 35% of people eat five portions of fruit and vegetables per day

When making your Sunday dinner, why not roast a selection of vegetables alongside your usual potatoes? Parsnips, butternut squash, swede, carrots, peppers and mushrooms are all delicious roasted. Be sparing when adding oil; simply brushing oil on vegetables with a pastry brush is enough.

Remember to cook your usual selection of steamed or lightly boiled vegetables along with this. A roast dinner is a great occasion to get in some extra greens too.

19. Simple stir fry

Pack out stir-fries with vegetables. Add chopped onion, garlic, peppers and mushrooms when browning your chicken or lean beef, and then broccoli, carrots, sweetcorn, peas, curly kale, spinach and beansprouts.

If you don’t want to prepare vegetables, you can add frozen mixed vegetables instead.

20. Healthy snacks

Planning your snacks will help you resist the temptation of fatty or sugary foods between meals. If you’re going to work or just out and about for the day, prepare plastic boxes with carrot, pepper and cucumber sticks, reduced-fat hummus, unsalted nuts, sultanas and dried apple rings to keep you going. These healthy options all help you reach your 5-a-day.

• Take the quiz to find out how healthy are you really?

Download the elite: Recipe Book here! 

Source: British Heart Foundation

The post 20 Easy Ways to Get your 5-a-day appeared first on Elite Together.

At school, we all learn that protein is key for healthy bones, hair and nails. In fitness, the word protein is thrown around a lot and it can get confusing!

Protein shakes are a quick and easy source of protein
They are easily digested post-workout
Protein shakes allow you to increase your protein intake without vastly increasing your carb/fat intake, great for weight loss!
Our own elite: Protein is naturally low in carbs, fat and sugars making it the perfect choice

Here are the ‘fitness’ facts:
Proteins are made up of amino acids; there are 9 essential amino acids that the body cannot make and therefore need to be consumed
When exercising your muscle tissue is broken down resulting in micro-tears, protein is used to build repair these tears
Resulting in reduced muscles soreness and increased muscles growth (with exercise)
Protein also helps keep you fuller for longer (win-win)

OUR PROTEIN
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One thing I would add, however, is that if you’re craving foods a large proportion of the time, and have incredibly strong cravings/ hunger then you may need to work on one or more of the following areas to ensure that this is reduced as much as possible going forward:
 

Are you being super restrictive?

It may sound simple but one of the biggest factors could be that you’re being too restrictive in the total amounts of food you’re consuming. You have a much higher likelihood of cravings and hunger pangs when you’re consuming 1300 kcals per day vs 1800 kcals per day for example. For the purpose of weight loss we need to be consuming the correct amount to induce weight-loss of course, but not so low that you’re pulling your hair out every day of the week! The sweet- spot is the Gold standard here!

Be Mindful! Are you really craving that bad?

Or are you just having a quick snicky-snack whilst watching your fave reality TV show? Are you actively THINKING that you’re going to have it? Or are you letting your brain almost sub-consciously lead you to the snack cupboard without any real thought? It’s really important that as many nutrition-related decision we make are made based on your GOALS, and as few as possible based on EMOTIONS or sub-conscious eating. Practice being mindful and bringing what you’re doing to the forefront of your mind and actively ask yourself with each occasion ‘Is this taking me closer to my goals?’

If you are following a low-carb approach…

 …sometimes it doesn’t work for everybody in the sense that you simply end up craving way more carbs, and more sweet ‘quick fix’ type foods and in the end snacking on lots of biscuits, cake chocolate etc… Especially if you are training for longer durations, training intensely, and/or training more frequently. Your carbohydrate stores are more likely to be depleted in this environment leading to more cravings. Sometimes is a great idea to increase your carbohydrate intakes especially in and around training.

If you’re craving sugar/sweet stuff

INCLUDE IT! Now, this may sound like crazy advice to give, but sometimes being too restrictive on the foods you love can just cause more problems rather than solve them. Let’s say your target is to consume around 1600 kcals per day. Could you maybe have 3x meals of 500 kcals and a 100cal snack each day that you love? That 104cal KitKat is not going to cause you any issues to your results because it’s now factored in AS PART of your recommended intakes, not on top of it! (Try not to have too many sugary snacks on a regular basis, of course, we need to look after those blood-sugar peaks!)

Are you looking to embrace a healthier lifestyle and take the next steps to transform your mindset? Speak to our transformation experts today > info@elitetogether.com

The post Mega Munchies: How to Manage those Nasty Cravings! 🍕🍟🍔🧀🍫🍬🍩 appeared first on Elite Together.

When looking to shed some weight, starving yourself isn’t a good idea and won’t necessarily deliver the long-term results you expect.

Rather than focusing on what food you need to avoid, try building your diet around nutrient-dense foods. Superfoods are packed with plenty of nutrients into a relatively small number of calories while filling you up at the same time.

Here are our top picks for foods that will not only speed up your weight-loss progress, but they will contribute to an improvement in your overall health and well-being.

Berries

Blueberries are labelled as one of the prime examples of a superfood because they have been proven to help with everything from fighting cancer to lowering cholesterol. All berries, including raspberries, blackberries and strawberries, are very low in calories and contain plenty of fibre, antioxidants and phytonutrients. Even better, frozen berries are just as good as the fresh ones.

Nuts

While it’s commonly known that nuts are high in calories, eating a handful of certain nuts several times a week can not only help shed pounds but prevent heart diseases. Certain nuts, particularly almonds, fall into that category, because they’re packed with protein and healthy unsaturated fats that will keep you feeling full longer. Walnuts, almonds and other nuts can also help lower your cholesterol when eaten as part of a balanced diet.

Grapefruit

Recent research has proven that eating half a grapefruit before every meal can help you lose weight. Grapefruit contains vitamin C, folic acid, potassium and as an added benefit, red and pink grapefruits contain lycopene, a powerful antioxidant that can improve heart health and lower the risk of certain types of cancer.

Apples

Apples are loaded with fibre and one of the most popular natural appetite suppressants. They contain a significant amount of pectin, a soluble fibre that expands in your stomach when it’s in contact with liquid. Eating an apple with a glass of water half an hour before a meal is guaranteed to tame your hunger.

Kale

Kale is one of the vegetables with the highest antioxidant quantity while being extremely low in calories. It’s loaded with cancer-fighting substances that help your liver eliminate carcinogens, and vitamin K, crucial for building strong bones.

Beans

Beans and lentils are high in fibre, boosting the feeling of fullness and preventing the blood sugar spikes that may lead to hunger. Beans are also packed with plant-based protein and a great source of antioxidants. They fill you up and provide important muscle-building nutrients.

Eggs

Starting your day with a breakfast that is high in protein like eggs will help you manage hunger and lower calories consumption throughout the day. The nutrients in the yolk will help sustain the feeling of fullness and can also help support brain and eye function.

Chicken

There is a reason for chicken being included in healthy balanced diets. Packing your meals with lean proteins, like chicken, that doesn’t contain too much fat, is a smart way to build muscle and feel satisfied after a meal.

Are you looking to embrace a healthier lifestyle and take the next steps to transform your mindset? Speak to our transformation coaches today > info@elitetogether.com

The post The Superfoods that will Help you Shed the Pounds and Make you Feel Great appeared first on Elite Together.

Banana for Breakfast anyone?

After reading this, you’ll never look at a banana in the same way again.

Bananas contain three natural sugars – sucrose, fructose and glucose combined with fibre. A banana gives an instant, sustained and substantial boost of energy.

Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world’s leading athletes.

But energy isn’t the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

DEPRESSION:

According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

PMS:

Forget the pills – eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.

ANAEMIA:

High in iron, bananas can stimulate the production of haemoglobin in the blood and so helps in cases of anaemia.

BLOOD PRESSURE:

This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit’s ability to reduce the risk of blood pressure and stroke.

BRAIN POWER:

200 students at a Twickenham school ( England ) were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brainpower. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

CONSTIPATION:

High in fibre, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

HANGOVERS:

One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

HEARTBURN:

Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

MORNING SICKNESS:

Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

MOSQUITO BITES:

Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

NERVES:

Bananas are high in B vitamins that help calm the nervous system…

Overweight and at work? Studies at the Institute of Psychology in Austria found the pressure at work leads to gorging on comfort food like chocolate and chips. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.

ULCERS:

The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

TEMPERATURE CONTROL:

Many other cultures see bananas as a ‘cooling’ fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand, for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.

So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has FOUR TIMES the protein, TWICE the carbohydrate, THREE TIMES the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals.. It is also rich in potassium and is one of the best value foods around So maybe its time to change that well-known phrase so that we say, ‘A Banana a day keeps the doctor away!’

The post A Banana a Day Keeps the Doctor Away! 🍌🍌 appeared first on Elite Together.

Bad fats increase the risks of inflammation in the body, influencing the onset of heart disease, diabetes and stroke.  

Fats to Avoid:  

• Fried foods (French fries, doughnuts, deep-fried fast foods) 
• Margarine (stick and tub) 
• Vegetable shortening 
• Baked goods (cookies, cakes, pastries) 
• Processed snack foods (crackers, microwave popcorn)  

Good Fats: 
Polyunsaturated and monounsaturated fats can Improve blood cholesterol and decrease chances of heart disease. Omega-3 fatty acids specifically lower blood pressure and protect you against irregular heartbeats.  

• Nuts  
• Vegetable oils  
• Peanut butter and Almond butter 
• Avocado 
• Salmon 
• Tofu 
• Walnuts 
• Seeds  
• Soft margarine  

It’s all about balance! Bare this in mind when planning and prepping your foods!

Are you looking to embrace a healthier lifestyle and take the next steps to transform your mindset? Speak to our transformation coaches today > info@elitetogether.com

The post Good Fats vs Bad Fats appeared first on Elite Together.

MEALS THAT THE WHOLE FAMILY CAN ENJOY.

Tuna Lettuce Wraps

Ingredients:

• 6 romaine lettuce leaves,
• 2 tins tuna,
• 1 red pepper – diced,
• 1 red onion – diced,
• 1 avocado – diced,
• 2 tsp low-fat Mayonnaise
• 2 tbsp Sriracha.

Method:

Step 1 – Mix tuna, mayo, sriracha, onion, pepper and avocado together in a bowl.

Step 2 – Fill lettuce leaves, wrap and serve  

Healthy Homemade Pizza

Ingredients:

• 100g each of strong white Flour and wholewheat flour,
• 125ml warm water,
• 1 tsp dried yeast,
• 1 can chopped tomatoes,
• 1 courgette – sliced thinly, cherry tomatoes – chopped,
• 25g mozzarella – sliced, 8 green olives – chopped,
• 1 garlic clove, – thinly chopped
• 1 tsp olive oil.

Method:

Step 1 – Mix the flours and yeast in a food processor fitted with a dough blade. Pour in the water and mix to a soft dough, then work for 1 min. Remove the dough and roll out on a lightly floured surface to a round about 30cm across. Lift onto an oiled baking sheet.

Step 2 – Spread the canned tomatoes over the dough to within 2cm of the edges. Add the vegetable and cheese topping. Drizzle evenly with the oil. Leave to rise for 20 mins. Heat oven to 240C/ fan 220C/gas 9 or the highest setting.

Step 3 – Bake the pizza for 10-12 mins until crisp and golden around the edges.

Winter Vegetable Soup

Ingredients:

• 85g Dried red lentils,
• 2 carrots – diced,
• 3 celery sticks – sliced, 2 small leeks – sliced,
• 2 tbsp tomato puree,
• 1 tbsp fresh thyme leaves,
• 3 garlic cloves – chopped,
• 1 tbsp vegetable bouillon powder,
• 1 heaped tsp ground coriander

Method:

Step 1 – Tip the lentils, carrots, celery and leeks into a large pan with the tomato purée, fresh thyme leaves, garlic, vegetable bouillon powder and coriander.

Step 2 – Pour over 1½ litres boiling water from the kettle, then stir well.

Step 3 – Cover and leave to simmer for 30 mins until the vegetables and lentils are tender.

Protein Cookies

Ingredients:

• 2 bananas – mashed,
• 1 cup oats, 1/8 tsp sea salt,
• 1 tsp cinnamon,
• Dash of baking powder,
• 2 handfuls baby spinach,
• 1 scoop whey protein,

Method:

Step 1 – Preheat over to 180.

Step 2 – Lightly coat a baking tray with coconut oil and spread evenly.

Step 3 – Add all ingredients into a large mixing bowl and mix thoroughly.

Step 4 – Plop a mounded spoonful of mixture onto the baking dish and bake for 15 minutes until golden brown.

Serve and Enjoy!

Are you looking to embrace a healthier lifestyle and take the next steps to transform your mindset? Speak to our transformation coaches today > info@elitetogether.com

The post Meals All of The Family Can Enjoy! appeared first on Elite Together.

Fish

Fish is an excellent food to help you lose weight, it is loaded with lean protein and full of Omega 3.

Fish can be used in breakfast, lunch or dinner! Why not try Salmon and scrambled egg, cod curry or tuna salad wraps!

Peanut Butter

This versatile food is packed full of protein and fibre, meaning it is an ideal snack to help you fill up and stay satisfied. Peanuts contain L-arginine, an amino acid that works to improve blood flow throughout your body which can help to mitigate fluid retention.

Oats

Oats help to feed the good bacteria in your body to help strengthen your immune system, they are super high in fibre and also help to lower cholesterol. Because they control your blood sugar they can also leave you with more energy and they make you feel full for longer. Oats are a fantastic and cost-effective way to aid weight loss and they can be used in a number of different meals; Smoothies, porridge and pancakes.

Eggs

With eggs being low in calories and very high in protein, they are an ‘eggsellent’ food for weight-loss and also help to build up muscle tissue. Another benefit of eggs as part of a balanced diet is how versatile they are. Eggs can be used in any meal of the day however chose wisely when picking a cooking method, the best way to cook an egg would be boiling or poaching!

Avocado

Avocados are a great source of several vitamins, minerals, healthy fats and fibre. They are high in fatty acids which are very healthy and help to lower chances of heart disease. They also contain slow-releasing fibres which will prevent you from snacking throughout the day.

Would you like to get involved in our programmes? Contact us on 0191 500 8978 or email info@elitetogether.com

The post Top 5 Foods to Help Lose Weight appeared first on Elite Together.

Check out the below elite: approved Pancake Recipes for you to dig into!

Honey & Berry Pancakes

Ingredients: 

20g oats
30g protein powder
1 egg
1/2 banana
100ml milk (add water if it needs to be runnier)
I added 1 tsp of baking powder to make them rise, if you prefer thinner ones don’t use

Method:

1. Blend all ingredients together (we use a nutribullet would highly recommend it)
2. Add 1/3 or 1/2 mixture, depending on the size you want, into a non-stick pan
3. Cook on one side then flip!
4. Serve with the other 1/2 banana and other fruit and squeeze of honey

Greek Yoghurt & Berry Pancakes

1 Large Egg
15g Oats
1 Small Banana
25ml Skimmed Milk
20g Frozen Berries
25g Total 0% Greek Yoghurt
1/2 tsp Coconut Oil

Method:

5. Melt Coconut Oil in frying pan over high heat, blend together the Banana, Oats, Egg and Milk until smooth
6. Add 1/4 of mixture at a time to the pan and aim for a round pancake then fry for 3 minutes on each side
7. Finally add the Greek Yoghurt and Berries to each pancake

Coconut Pancakes

60g coconut flour
1 egg
100mls semi-skimmed milk
1 tbsp baking powder
1 tbsp coconut oil

Method:

8. In a bowl mix the coconut flour with the egg and semi-skimmed milk. When fully combined, add the baking powder and mix thoroughly.
9. In a non-stick pan add a tbsp of coconut oil and cover the surface of your pan with the melted oil.
10. Now add a dollop of the pancake mix into your pan and colour on both sides for about 4 minutes.
11. Now they’re done, place them on a plate and scatter some mixed berries onto your pancake.
12. You can mix a little mint and zero fat yoghurt to which you can add the juice and zest of 1 lime and then drizzle a tbsp of honey to finish the pancakes.

Healthy Peanut Butter Chocolate Chip Pancakes 

2 bananas
2 eggs
60g peanut butter
50g oats
45g dark chocolate chips
1/4 teaspoon salt

Method:

13. Mash bananas in a large bowl until smooth. Mix in eggs and peanut butter until well combined, then mix in remaining ingredients.
14. Heat a pan to medium and add in a scoop of the pancake batter. Smooth out to form an even layer. Cook for about 2-3 minutes until you start to see bubbles releasing from the top of the batter. Flip and cook until the other side is golden brown, about 1-2 minutes.
15. Garnish your pancakes with your favourite toppings! We use banana slices, dark chocolate chips and sugar-free maple syrup.

Chocolate Pancakes

*Makes 2 pancakes (1 serving)*

Ingredients:

30g oats
20g chocolate protein powder (optional)
1 ripe banana
1 egg
1 tablespoon cocoa powder (double if not using protein powder)1/2 teaspoon baking powder
2-3 tablespoons milk – add 1 tablespoon at a time until desired consistency
1 squeeze honey (optional)

Method:

16. Blend all ingredients together (consistency needs to be fairly thick so be careful not to over blend)
17. Add to a hot greased non-stick pan and flip when the top of the pancake starts to bubble (2 mins each side roughly)
18. Add toppings of choice

ENJOY! & Don’t forget to tag us in your pancake recipes on our social media pages… Happy Pancake Day!

The post The Best Day of the Year is here – PANCAKE DAY! 🥞 appeared first on Elite Together.

Let’s get to know carbs in a little more detail…

Carbs are not ‘Good’ or ‘Bad’ in any way, but rather ‘Fast‘ and ‘Slow‘ digesting to put it simply. We can use them to our advantage in many ways, and in this blog, I’m going to show you how…

Fast and slow-digesting carbs can have a tremendous effect on your energy levels for the day. There are pros and cons to both slow-digesting carbs, and sugary carbs, and ‘one is good’, and “one is bad’ is simply not the case.

All carbs can be placed along a spectrum in order of how quickly they reach the bloodstream in the form of sugar. They all end up as sugar at some point, but how quickly this happens makes a big difference for many reasons.

The scale that they are placed on is called ‘GI’ or ‘Glycaemic Index’, again just a fancy term for ‘High GI = Sugary or fast-digesting carbs’ and ‘Low GI = Slow digesting carbs’.

They are all also rated along the scale-out of 100: LOW GI Foods = 55 or less MEDIUM GI Foods = 56-69 HIGH GI Foods = 70 or more. 

The vast majority of your carbohydrate intake should be coming from LOW and MEDIUM GI carbs, with a small amount, if any, from high GI.

Let me explain why…

LOW and MEDIUM GI FOODS EXAMPLES: Kidney Beans, Lentils, Seeds, Most Veg, Nuts, some Fruits e.g. Peaches & Mangos, Grape juice, Banana, Sweet Potato, Brown pasta/rice

PROS: Slow digesting, will release energy over a longer period of time. Focusing on these as the primary source of carbs over the week will help to stabilise blood sugar levels, avoid peaks and troughs in blood sugar (and therefore energy!), and more often than not keep you feeling fuller for longer!

CONS: You have to wait for your energy, it’s not fast-acting. If you’re thinking of nipping out to a gym session within the next hour and you need a top-up in energy before you go? These are potentially not the best sources of carbs for you.

HIGH GI FOODS EXAMPLES: Glucose, White Bread, Potato, Corn Flakes, White Rice, Maltose, Corn syrup

PROS: If you need energy, fast, this is more likely to be your go-to. If you have exercise sessions back to back, using a combo of High GI food, Low GI later, and protein, your muscle glycogen stores can recover 90%+ for subsequent sessions. Winner!

If you are completing a long session or endurance session (usually 60mins+) Using lower GI foods may cause digestive discomfort due to ‘Vascular Shunt Mechanism’ (Basically when you exercise blood gets moved to the working muscles, and away from other areas like the digestive system…), so easy digesting carb sources are essential in this scenario.

CONS: Sugar peaks during the day can cause horrible grogginess, you get the sugar high, your insulin levels spike, and then you get a crash-type feeling. Guess what you crave now?? That’s right… More sugar! We need to avoid this for many reasons as much as possible.

Are we saying that you should never have that slice of millionaires shortbread whilst out for a coffee with your mum? Absolutely not! But we need to avoid doing this regularly.

UNDERSTAND CARBS: – they are NOT ‘Good Vs Bad’, WORK WITH your carbs! 

When you treat them with respect… They will do GREAT things for you!!  If you’d like to book in for a nutrition chat and find out more about other food groups and their benefits… > BOOK HERE

The post Are Carbs ACTUALLY Bad for you?! appeared first on Elite Together.