Assassin - Metafit out now....
This is why we plank....
Morning workouts
Turn apples into pancakes.
For an adorable twist on the usual pancake recipe, whip up these delicious apple ring pancakes. Slice fresh apples — any variety will work — and dip them in oatmeal pancake batter. We're talking more fruit, more fiber, and fewer calories — just 57 per ring!
They cook just like regular pancakes, and the apples soften slightly, so when you take your first bite, the apple is slightly crisp but oh so warm and juicy. There's the perfect amount of sweetness — no need for calorie-crazy maple syrup. These were topped with golden raisins and sliced almonds, but you can use any kind of fresh fruit, chopped nuts, applesauce, or a dollop of Greek yogurt.
Adapted from A Cozy Kitchen
Apple Ring Oatmeal Pancakes
INGREDIENTS
3/4 cup whole wheat flour
1/4 cup rolled oats
1 tablespoon brown sugar
2 teaspoons baking powder
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/2 teaspoon salt
1/2 banana
1 cup soy or almond milk
1 large egg
1 teaspoon vanilla extract
3 apples, washed, cored, and each cut into six slices
DIRECTIONS
- In a medium bowl, mix together the flour, oats, brown sugar, baking powder, cinnamon, nutmeg, and salt. In a small bowl, mash the banana. Add the milk, egg, and vanilla; beat until thoroughly combined.
- Add the dry ingredients to the wet, and mix until just combined. The batter should be on the thinner side.
- Preheat your skillet over medium heat, and spray with cooking spray. Dip each apple slice into the pancake batter, allowing the runoff to fall back into the bowl, and then transfer the apple slice to the skillet. Cook for one to two minutes until small bubbles form on the surface of the batter, and then flip. Reduce the heat to medium-low, and cook on the opposite side for about one minute or until golden brown.
- Transfer the cooked apple rings to a baking sheet, and place in a preheated 200º F oven to keep warm. Repeat the process with the remaining batter. Serve topped with fruit and nuts or maple cinnamon yogurt.
INFORMATION
- Category
- Pancakes/Waffles, Breakfast/Brunch
- Yield
- 18 rings
- Cook Time
- 20 minutes
NUTRITION
- Calories per serving
- 57 per ring
Attention, Female Runners: You Need More Iron
At greatest risk are female runners, nutrition scientists have found. Women athletes are also more likely to limit meat in their diets, restrict calories in order to lose weight, or otherwise don’t eat well enough to get enough iron intake (4, 5).
Lacking iron, female runners could worsen their race times, not to mention experience poor health. Iron in the body is critical for red blood cell production needed to carry oxygen throughout the body and to help release energy during exercise, as well as for maintaining a properly functioning immune system (2).
Inadvertently, runners destroy red blood cells, increasing their need for iron, by the simple act of striking their foot on the ground. Termed foot-strike hemolysis, runners can experience trauma to the foot that causes red blood cell damage and destruction (1).
Signs that You’re Iron Deficient
Indicators of being deficient in iron include feeling tired and unable to perform as you normally would. Others include having a poor appetite, being more prone to colds and infections, increased heart rate, and experiencing paleness. A blood test is needed to know exact iron status, but if these symptoms are continually displayed it is advisable to seek medical counsel.
Iron deficiency occurs when the body’s iron stores become depleted and a restricted supply of iron is available (2). Iron depletion causes a loss in oxygen transport capacity and a reduction in exercise capacity since oxygen cannot get to working muscles. If depletion progresses, low iron can lead to severe lethargy and poor training.
Iron deficiency can also happen rapidly or slowly depending on the balance between iron intake and expense. From the evidence published in scientific literature, iron intake is marginal or inadequate in many females who participate in regular exercise, and is related to both quantities of food and the decision to remove meat from their diet (3).
How to Get More Iron
Getting iron can depend on whether it’s consumed from animal or plant sources. Heme iron in animal sources is more effectively absorbed than non-heme iron found in vegetable sources. For this reason, vegetarians are at a relatively greater risk for iron deficiency, especially when restricting other foods containing iron (3). In women who exercise, eating just one serving of meat per day was found to sufficiently maintain iron levels, while it may take more servings of iron-rich vegetables such as spinach or kale to meet intake needs (1).
Many athletes also turn to iron supplements, but there are risks to this, and unless a doctor prescribes it, iron supplements shouldn’t be self-administered. For example, inappropriate supplementation could lead to interference with calcium, zinc, or copper absorption. In addition, some people may have a genetic disorder where excess iron is stored leading to bodily damage (4). The risks of uncontrolled or medically unsupervised iron supplementation can also increase body iron stores to levels that can cause adverse liver issues and impair immune functions (5;6).
The first line of action in the prevention of iron deficiency should be to work with a doctor, and look toward incorporating more iron-rich foods from both animals or plants, as well as supplement with extra vitamin C since it facilitates increased iron absorption (3).
By consuming the recommended dietary allowance for iron, monitoring dietary intake, and good nutritional counseling, runners can work to protect themselves as they continue in their sport.
References
- Telford RD, Sly GJ, Hahn AG, Cunningham RB, Bryant C, Smith JA. Footstrike is the major cause of hemolysis during running. Journal of Applied Physiology 2003;94:38-42.
- Bothwell TH, Charlton RW, Cook JD, Finch CA. Iron metabolism in man. Iron metabolism in man 1979.
- Beard J, Tobin B. Iron status and exercise. The American journal of clinical nutrition 2000;72:594s-7s.
- Zoller H, Vogel W. Iron supplementation in athletesGÇöfirst do no harm. Nutrition 2004;20:615-9.
- Grando-Lemaire V+, Guettier C, Chevret S, Beaugrand M, Trinchet JC, Groupe d’Etude et de Traitement du Carcinome Hepatocellulaire. Hepatocellular carcinoma without cirrhosis in the West: epidemiological factors and histopathology of the non-tumorous liver. Journal of hepatology 1999;31:508-13.
- Johnson EE, Wessling-Resnick M. Iron metabolism and the innate immune response to infection. Microbes and Infection 2012;14:207-16.
- See more at: http://team-isagenix.isagenixhealth.net/attention-female-runners-need-iron/#sthash.uixN80QP.dpuf
HIIT & TYPE 2 DIABETES
A recent study found a total of 2 hours of high intensity interval training (HIIT) over 2 weeks improved insulin sensitivity in sedentary overweight men and women.
As we all know, time is short in our modern, fast-paced society. We’re all busy people, running from appointment to appointment, working longer, staying up later, trying to cram in more things into what seem like fewer hours.
And what’s often the first thing to go when we’re rushed? Exercise, of course. But some recent research shows that only 1 hour a week of exercise for 2 weeks is enough to see improvements. As Metafit coaches we know the key is exercise intensity. If you don’t exercise that much, when you do exercise, you’ve got to make it count.
The study focused on older, overweight and diabetic patients. For 2 weeks the volunteers did HIIT on Monday, Wednesday and Friday. Each HIIT session involved the following:
- 3 minutes of warm up (at 30 watts)
- 10 bike sprints lasting 60 seconds (90% Max hr), alternated with 60s of recovery
- 2 minutes of cool down at 50 watts
Total time per workout session: 25 minutes, with 20 of those spent doing the HIIT protocol.
The study found that participants average blood glucose levels over 24 hours improved after training. This means that after training for only 2 weeks, participants already had better blood glucose control. Better glucose control means better metabolic health for type 2 diabetics. Another bonus for volunteers was that HIIT increased mitochondrial capacity. Mitochondria are the “energy factories” of our cells, so by increasing their number and output we can increase our ability to produce energy effectively. This is particularly important as we get older, as mitochondrial function goes down with age.
This study highlights that everybody can (and probably should) do HIIT, no matter your age or fitness level. The Metafit training protocol is different to the study mentioned above but the theory is the same. In fact, the benefits would be arguably even greater with Metafit (whole body compound movements).
BUT remember, in order to make the magic happen, the high intensity has to be HIGH. Doing Metafit with not enough intensity will not be as effective.
(1) Low-volume high-intensity interval training reduces hyperglycemia and increases muscle mitochondrial capacity in patients with type 2 diabetes. J Appl Physiol. 2011 Dec;111
METAFIT - SA ADELAIDE
30 DAYS OF LEMON
20 minute workout
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