Banana Pancakes

June 13, 2017

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Gemma Smith

Everyone remembers the pancake breakfasts they used to have on the weekend as a kid; some of us still have them as adults!

I don't eat foods with gluten or ingredient lists as long as my arm, so here is a healthier alternative that's still easy and cheap to make with all of your favourite flavours! 

Ingredients

• 2 bananas 
• 3 eggs 
• 1/4 cup coconut milk 
• 2 tbsp coconut flour 
• 1 tsp ground cinnamon 
• Dash of real vanilla extract 
• 5g unsalted organic butter 
• 1 tbsp coconut cream, chilled 

Directions 

1. In a mixing bowl, mash up the bananas so that they are smooth. 
2. In a smaller bowl, crack open the eggs and whisk them, then place them in the bowl with the bananas. 
3. Add in the coconut milk, cinnamon and vanilla extract and whisk until combined. 
4. Heat a pan on medium heat and add in the butter. Once melted, place spoonfuls of the pancake mixture and cook on one side until small bubbles form, then flip and cook for a further minute. 
5. Repeat the process until all of the batter has been used. 
6. I like to have mine with a tablespoon of coconut cream, but feel free to mix it up and use some berries, baked apples or some more bananas on top! 

Enjoy! 

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nutrition

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health

healthy

PROBLEM #7 CARBIE

March 23, 2017

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Gemma Smith

 Ahhhh, the dreaded carbs!!! I love bread, I love pasta, I love cakes, I love every type of carb imaginable AND I eat all of them, just not all the time and probably not the typical ones you’d find. Everyone has this stigma about carbs being bad for you, it’s not that they’re ‘bad’, you’re just probably eating way too much of them. Everything can be ‘bad’ – water can kill you in a too higher an amount!

Overeating carbs is definitely your biggest issue when it comes to weight gain, even the low/moderate carbs, and unfortunately for us girls, too much weight gain can cause a huge amount of hormonal disorders like PCOS and endometriosis which makes weight loss even HARDER.

Carbohydrates spike our blood sugar every time we eat them which causes the pancreas to release insulin to drop it back to baseline. The more times we spike our blood sugar, the quicker we age and the quicker our body becomes desensitized, leading to insulin resistance.

 Prolonged, excessive carbohydrate intake leads to type 2 diabetes which is on the rise and isn’t about to slow down any time soon.

What can you do?

Drop out the carbs as much as you can, start with them all or just start with a small amount, whatever works for you.

For me, I can get rid of them all at the one time, for some of my clients we still need to keep them in at times. Try to make your carb choices based around nutrient dense foods like sweet potato, basmati rice, berries, etc. and save the other carbs like pizza, pasta or alcohol to a meal or two on the weekend. Oh, and don’t be afraid to have your carbs at night, apart from post training, night time is the best time to have carbs.

Why?

They increase serotonin, or our feel good hormone, and drop our cortisol levels which is necessary in order for us to sleep.

To know if you are on the right track, get a blood test to see where your insulin levels are, then have another one after 12 weeks. Have your body fat tested regularly (every two weeks if possible) so you know when to add the carbs back in and what type will work best for you. 

#teamthp

Tags:

nutrition

health

body fat

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