Pancake recipe
image2.jpeg

 

There is nothing like the smell of homemade pancake coming from the kitchen in the morning.

This is the basic clean recipe. It doesn't contain any sweeteners or protein supplements. I find it more volatile this way.  You can have it sweet or savoury with syrup or fruits and yogurt or even scrambled eggs and avocado ( which is my preferred way). Really up to your taste-buds.

What you need:

This will give you 8 pancakes

3 medium eggs organic or free range

½ teaspoon vanilla essence

1 teaspoon of coconut oil

pinch salt

25 grams oat flour

15 grams coconut flour

50 ml coconut milk or water

How to do it:

Break the eggs in a big bowl and whisk them with the vanilla and coconut oil to get some air into the mixture. You can use an electric mixer or work on your biceps. Whatever works for you. Mix until airy and fluffy.

Add the rest of the ingredients and mix well until everything becomes a nice smooth batter. It is important to get a good consistency as too much coconut flour will tend to thicken the batter. If that happens, add more water or coconut milk until you get it right.

Use a non-stick frying pan and keep the heat at 7/10. Using a big spoon place approximately 40 ml of the batter in the centre of the pan and gently but quickly start to spread it using the back of the spoon to form a circle.

Let it get nice and golden brown on each side before you move to the next one. It should take about a minute for each pancake to cook.

Hope you enjoy!

Mari Curteanu
Fat burning hormones
barrier.jpg

 

Did you know that we have around 600 hormones within our body?

Each hormone has a unique function and that is, to take a specific message “chemical message” from one part of our body to another part.

Different glands produce these chemical messages with the intention to activate and regulate different functions in the human body.

It’s really an internal body language which creates hundreds of functions every day.

There are many things that initiate the activation of our endocrine system to produce these chemical reactions and it can vary from the weather, stress, thoughts and the food we eat.

There is no such thing as bad hormones. It’s just ideal to maintain an overall hormonal balance for your body to function at its best capacity. When these levels are not met, they can produce different side effects within the body.

This is how hormones relate to exercise, food and rest.

When you exercise, there are different hormones produced by the body. All of these hormones favour fat burning.

Here's are some of the fat burning hormones triggered by intense exercise. 

Growth hormone – Intensity is a powerful simulator for growth hormone. This is the anti-ageing hormone. It’s the lean body mass producing. It prevents the breakdown of proteins.

Glucagon – it’s the opposite of insulin. It fuels the cells between the meals.

Testosterone – made by the adrenal glands, male and even female reproducing glands. It helps with muscle building and it follows growth hormone. If your glands produce growth hormone, testosterone is also present.

Adrenaline – is the hormone that releases the fat energy from your fat cells. It’s triggered by intense exercise.

The intensity, type, duration, frequency and resting periods of your training will determine how you can maximise and keep your body into the fat burning mode.

Even if you’re training every day, but don’t get enough rest and recovery your cortisol levels will be higher than usual and that could nullify some of those benefits you get from training.

Here's are some hormones that can trigger fat accumulation if they are not in balance.

Cortisol - the stress hormone. Everyone is familiar with this one.

Insulin - it clears our the sugar from your blood stream after you have a meal.

Estrogen - mostly dominant in females, but not exclusively.

You don’t need to remember the names or their specific functions.

TRAINING - All you need to remember is that all fat burning hormones are created during exercise and some of them also during sleep and rest.

REST AND RECOVERY is key. You’re not burning fat while you exercise but while your resting.

All fat burning hormones are using fat energy during rest. Without resting, you get little fat burn.

If you’re not resting enough and over stressing with work without exercising, your cortisol may be higher and nullify the fat burning effect.

EATING - If you consuming sugary foods, before, after or during the exercise, you will not burn fat. The sugars will be pumped into the muscles and used as fuel to exercise.

Snacking too often, especially on processed carbohydrates and sugary foods will spike your blood sugars and may cause excess of insulin release in the body. Too much of insulin spikes and fat burn don’t go to together.

Train well. Eat well. Rest well.

Stay awesome!

 

 

 

 

Mari Curteanu
Deadlifts or Squats?
marietta_curteanu_24-06-16_0034 (2).jpg

DEADLIFTS OR SQUATS

There is a lot of debate around which of the two lifts is the most effective exercise to measure raw strength and recruit more muscles in the body.

THE FACTS

Both exercises are putting most of the load on your hip and thigh muscles, each in a different way.

The deadlift clearly recruits more overall muscles in your body, simply because your forearms and biceps are always engaged in the movement holding onto the bar. Especially if you are lifting heavier you will fire these up instantly. While you squat you don’t use your arms muscles, as the bar rests on your shoulders.

On the other hand, your calves are not stressed during the deadlift. That is only achieved by the squat because of the way the weight and pressure is spread through the foot during the movement.

Deadlifts are the best exercise for your main back chain muscles, i.e glutes and hamstrings. Your back muscles are also stressed while deadlifting. Those of you who are lifting heavy for a while, you probably have developed strong trapezius and rhomboids muscles.

Squats place a greater pressure on the front chain, specifically your quadriceps and for that reason it’s considered to be the best exercise for these muscles.

Same as the deadlifts, squats also work the hamstrings and glutes.  Reaching specific angles between the thighs and the ground will recruit these muscles in a different way.

Both of these two lifts place a great pressure on your spine and this is where the core muscles come to rescue. During the movement every abdominal/core muscle is recruited to create internal pressure and support the spine while performing these lifts.

PICK ONE OVER THE OTHER? NAH!

Both deadlifts and squats are great exercises to perform. They both work your glutes, hamstrings, quadriceps (i.e mainly your thigh and hip muscles) as well as your core/abdominal and arms. If there are minor differences, then they complement each other. 

If you’re lifting already, you probably won’t pick one over the other. We won't either. 

Stay awesome!