Hi Fit Fam

I hope that you had a great week filled with good training and healthy eating!!

Today for you bakers out there I bring to you a gluten, soy and 
dairy free alternative to apple pie that is super healthy and taste delicious…..

What you will need

For the base

 

• 1½ cups pecans


• 1 egg


• 1 tablespoon coconut flour

Grind all the ingredients and press into a pie dish



For the filling

 

• 4-5 medium red apples, peeled, cored and sliced ⅛-inch    
  thick


• 1 tablespoon fresh lemon juice


• 1 tablespoon of honey


• 1 tablespoon ground cinnamon

Slice the apples into shape you want on the pie and mix then with all the other ingredients and arrange them on your base.

Then baked in the oven for around 30-40 minutes depending on how crisp you want the apples…..


 This should serve 4-6 people!!

I hope you enjoy it.

Until next week stay healthy

Jx

Hi Fit Fam 

I hope you had a great week…

Topic for today’s blog is coffee… this is often a topic of discussion.  People often ask when should I take it, how should I take it and how
much…


Now for those that know me will be well aware that I enjoy a coffee…


So I will cover today

Is Coffee Safe?
When is best and not best to take
it??
Benefits of Coffee
Is coffee safe?


Believe it or not Coffee is among the most consumed beverages in the
world. Some people cannot metabolize it properly so it’s ideal they avoid it but
for the rest of us there are a range of benefits to be gained. 



Coffee is a crop however is less like corn or soy, and more like cacao.  It’s typically grown and processed in smaller batches by smaller-scale farmers and producers.



Coffee is a stimulant and it interacts with many hormones such as cortisol, and insulin. Therefore timing your cup of coffee can be complex.


When is best to take and not to take coffee?

Coffee is a stimulant and will do that exactly, it will make you feel more active an alert, therefore it is best to consume it first thing in the
morning- midafternoon, and pre exercise. Ideally it’s best not to consume coffee late in the evening.  Effect of coffee can last up to 6hrs


Caffeinebefore exercisestimulates the central nervous system causing the adrenal glands to release adrenaline, which will make your heart rate increase, your pupils dilate, your muscles tighten up, and release glucose into your blood stream for extra energy.


Caffeine also increases Cortisol levels.  As we know from previous blogs that cortisol is a hormone produced by the adrenal glands. It increases blood pressure, spikes blood sugar and prepares the body for “fight or flight”
mode.


Although Coffee can increase cortisol levels it will depend on several
factors, including when you drink coffee and how often.  Cortisol levels are normally high in the morning, therefore if you drink coffee first thing then it shouldn’t interfere with cortisol levels too much as they are already high!!! However as cortisol levels drop in the day your body may not appreciate coffee as much, therefore maybe consider something decaffeinated

Also as I mentioned before if you are sensitive to caffeine then limit
your intake.  Large consumption of caffeine has been associated 

Poor sleeping patterns
Can worsen PMS symptoms
Can increase blood pressure, even in people without hypertension

However on the plus low caffeine consumption still seems relatively
safe for most people so a few daily cups in fact, may greatly boost your
wellbeing!.

Benefits of Coffee

Coffee has been shown to improve endurance and long distance endurance physical activity.

May help prolong the development of colon cancer.

Can help improve cognitive function.

Well fit fam until next week stay healthy

Jilll