Blood Glucose Testing

Day 1

The first difference between us we predicted was correct….

After jabbing each other with the Libre sensor we both had a mini Kit Kat easter bunny. Ross’ blood sugar changed slightly but after 20 mins Sarah’s had crashed into the low range on the sensor. This straight away showed our very different reaction to a very high sugar food.

We then went to bed at the same time and woke at the same time. Sarah woke up twice in the night but Ross didn’t wake up. When looking at the blood glucose in the morning we could see that Ross’ was stable throughout the night but Sarah’s had dropped to a constant low. This could be the reason for waking up which we will explore over the next 2 weeks…

Day 2

As is often the way when you start logging, Sarah has been very conscious today and avoided any high sugar foods and her blood glucose has been stable.

Ross has had a very normal Monday and the highest spike was an incredibly big banana 🍌

Day 3

So last night we changed our evening snack…

I had apple and yogurt (my normal go to) and the glucose spike was low. Sarah decided to go with 3 quorn picnic eggs and glass of milk. This was a complete success as the spike was very small and there was no big drop in blood sugar through the night.

Unfortunately our little girl was up in the night with an ear infection so we couldn’t test if the normal blood sugar levels would mean Sarah wouldn’t wake up, as we got woken up anyway 🤣

In other findings today, Ross’ sensor stopped working, which apparently can happen with intense exercise. The run was a particularly hard one! .

Sarah tested the banana theory which was also a huge spike for her. One suggestion from Vic at the Studio is to eat it together with nuts to balance it out 🍌

Day 4

Unfortunately it seems that Ross has blown up his sensor as it still doesn’t connect. After 3 days of monitoring Ross is happy that his blood glucose levels are getting balanced well so has sent it back for a refund. Sarah will continue motoring and share any findings…

Sarah’s Summary

  • On Day 7 Sarah saw a huge spike after her hardest fitness session of the year. Fortunately the monitor continued to read fine. It does show that intense exercise can really spike your glucose levels but the benefits you get from the training certainly outweigh this.

  • Mornings have the biggest spikes so it’s really important to have a higher protein, lower carb breakfast. A white bagel send the glucose levels through the roof!

  • ‘Put clothes on your carbs’ - have other foods together with the sugary and starchy ones to reduce the spike.

  • I have now started following the ‘Glucose Goddess’ on social media for lots or practical examples of how to reduce the sugar spikes.

HAPPY PANCAKE DAY!

Try this healthy pancake recipe… 

Banana Oatmeal Pancakes 

Ingredients in banana oatmeal pancakes 

These gluten free banana pancakes are easy to make, SO delicious and happen to be an awesome post-workout breakfast because they’re packed with healthy complex carbs and 12g protein per serving. They are naturally gluten free and contain no flour or added sugar. Here’s what you’ll need to make them:

Bananas: super ripe bananas give the pancakes their natural sweetness. Make sure they have lots of brown spots! 

Eggs: you’ll need 2 eggs in this pancake recipe. 

Milk: add moisture with any milk you’d like. I typically use unsweetened almond milk. 

Oats: instead of using regular flour, these healthy banana pancakes are made with rolled oats! Feel free to use gluten free rolled oats. 

Pancake staples: you’ll also need baking powder to allow the pancakes to get nice and fluffy, plus some cinnamon, vanilla extract & salt for flavor. 

Blend the ingredients. Yes, you’ll literally add all of the ingredients to a blender, and blend on high until smooth! 

Please let us know if you make it by sending us a comment. Feel free to tag us at @dynamicfitnessnorwich of any pictures of the recipe. 

We would love to hear from you and it helps encourage others to make the recipe too! Enjoy! 

Vic x



21 day Healthy and Balanced meal plan

This 21 day plan has been created by our new PT Victoria.

It helps you to form new healthy habits so that you can incorporate them forever and afterwards.

You can purchase the plan below and Victoria will contact you directly within 3 days to start your plan!

21 day nutrition plan
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Sweet Crusted Baked Salmon

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One of my favourite ways (and simplest!) to cook salmon is to bake it. Here’s a delicious recipe for a quick, high-protein dish. If you feel confident in the kitchen, use the base of this recipe (salmon in tin foil in the oven) and then go wild! While I’ve provided an easy dressing here, I also am known to dress the salmon with whatever’s in my fridge- sometimes fresh squeezed lemon and grated garlic, tomatoes and basil from the garden with balsamic vinegar, or even just a glug of sweet chilli sauce and into the oven it goes!


This particular version is particularly special because the brown sugar crystalizes into a lovely crust atop the mustard marinade which gives lovely texture and helps cut through the dijon really well. It also lends itself well to a multitude of side dishes, but we love roasting broccoli and potatoes on the same tray with a little olive oil and garlic- cooks at the same temperature and in the same amount of time. Easy dinner in under 30 minutes with little prep. (Pictured here with caraway carrot kale slaw & roasted broccoli). 



Ingredients:

salmon fillets

2 tsp dijon mustard

2 tsp olive oil

2 sprigs fresh coriander, chopped

1 clove garlic, grated

Juice of 1/2 lime (and keep the empty rinds)

2 tsp brown sugar

course Sea Salt, to taste



Method:

  1. Preheat the oven to 180C. 

  2. Line a baking tray with tin foil (parchment will also work), gently roll up the edges so no liquid can escape. Place the salmon fillets onto the centre of the foil, skin side down.

  3. In a small bowl, use a fork or small whisk to combine the dijon mustard, olive oil, coriander, grated garlic, and lime juice.

  4. Using the fork, a pastry brush, or even your fingers, evenly slather the dressing across the fillets.

  5. Sprinkle the brown sugar across the fillets (this is what will ‘crust’ the salmon). Sprinkle sea salt. Place the empty lime rinds and even some extra coriander if you like near the fish.

  6. Create a parcel by using another piece of tin foil or parchment and scrunching the sides together so that a little ‘steam room’ is created for your fish. Leave a small gap so that a little air can escape, but no juices.

  7. Bake for 20 minutes (or until the inside of the fish is cooked through).

  8. Enjoy your deliciously moist and flavourful dinner with your side dishes of choice! 

Extra Green Cucumber Salad

Serves up to 10 (depends on if a side or a ‘main’), but makes a lot!

Keeps for 2 days if stored in the fridge in an airtight container.

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Ingredients:

Dressing:

75ml apple cyder vinegar

Juice of 1 lime (about 1tbsp)

1 tsp soy sauce (or tamari if gluten free)

1 tsp maple syrup

4 Tbsp extra virgin olive oil

1 Tbsp white sugar


Salad:

2 large cucumbers, quartered and sliced

1 head romaine lettuce, julienned

½ bunch coriander, fined chopped

½ tsp sea salt

1 Tbsp Zaatar (optional)

41g pistachios, chopped small

32g toasted sunflower seeds

Method:

  1. Make the dressing: in a small bowl combine the vinegar, lime juice, soy sauce, maple syrup, olive oil, and white sugar. Whisk until emulsified.

  2. In a large bowl, place diced cucumbers, julienned lettuce, & coriander mixing well with a wooden spoon to combine.

  3. Sprinkle the sea salt & zaatar on top and mix again. 

  4. Whisk and then pour the dressing over top and again mix with a wooden spoon to combine. 

  5. Add the pistachios and sunflower seeds and give a final mix so all ingredients are evenly distributed. 

  6. Serve with any protein of choice (we went for a lemon roasted chicken! YUM!).

Butternut Squash Falafels

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INGREDIENTS:

450g butternut squash (peeled and diced into 1-inch blocks)

½ tsp olive oil

½ tsp coriander seeds

400g can chickpeas, drained

1 clove garlic, grated 

1 ¼ tsp smoked sea salt

1 ½ tsp ground coriander

1 ½ tsp smoked paprika

Grated zest of 1 lemon

Juice of ½ lemon

2 Tbsp plain flour (or a gluten-free flour of choice if you’d prefer)

4-8 Tbsp sesame seeds


METHOD:

  1. Roast the Squash: pre-heat oven to 180C. Toss the blocks of squash with ½ tsp olive oil, a pinch of smoked sea salt, & the coriander seeds and lay out evenly across a non-stick baking tray. Roast for about 20 minutes (until the squash is soft all the way through).

  2. In a large bowl (or a food processor if you have one), mash together the drained chickpeas, grated garlic, smoked sea salt, ground coriander, smoked paprika, and lemon zest & juice. You should be able to get this pretty smooth with a potato masher, but don’t worry about some lumps. We’ll mash again in a bit. Set aside.

  3. Once squash is cooked, pour the squash & cumin seeds into the bowl with the chickpea mixture. Use your masher to evenly mash through. Add flour. You’ll have quite a wet mix, but that’s OK. You just need to be able to roll the mix into balls that hold together.

  4. Using your hands, roll the mixture into balls about 1.5 inches diameter. If you find it’s too wet, add another Tbsp of flour at a time until consistency is right. I ended up with 18 balls. Gently lay the balls onto a baking sheet lined with parchment. 

  5. Place into the fridge to firm up- about 2 hours.

  6. When ready to bake: Pre-heat the oven to 180C. Pour sesame seeds into a small bowl. Drop each squash ball into the bowl to coat. Place back onto the lined baking tray. Bake for 10minutes, flip the balls over and cook again for 10 minutes.

1-2-1 Nutritional Advice

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1-2-1 Nutritional sessions at Dynamic Fitness, with Chelsea Lea

My coaching looks at all areas of your health – nutrition, sleep, stress, hydration, exercise, confidence, mindset and self reflection.


I chose not to give out diet plans, instead I like to help you create a food plan that is personalised to you, your lifestyle & taste preferences.


I aim to improve your relationship with food, seeing nothing as good or bad, but creating balance whilst still enjoying life.


I want to help you diminish feelings of guilt and instead gain an understanding of food and how to control it, instead of it controlling you.


I will help you to not only reach your goals but also give you the tools and knowledge to better understand nutrition, enabling you to feel empowered to independently manage your diet in the future. 

My Offer to Dynamic clients only 

- Book a consultation for £10 and use that against any programme

- Book a 1 off 1 hour coaching session ( Not currently an option for any other clients) 

- Recommend a friend and receive a further £10 off of your programme. 

Book in below:

Healthy pancakes...

Spinach Pancakes with Smoked Salmon & Grapefruit Vinaigrette

These dark green beauties will have you talking like Pop-Eye the Sailor Man in no time. Chock full of spinach and filled with protein, you’ll wish every day was pancake day!

These dark green beauties will have you talking like Pop-Eye the Sailor Man in no time. Chock full of spinach and filled with protein, you’ll wish every day was pancake day!

Ingredients:

150g baby spinach

10g fresh basil 

480ml almond milk

3 eggs

1/2 tsp salt

1/4 tsp black pepper

130g plain flour

1 tbsp oil (for frying)


Filling: 

cream cheese

smoked salmon

fresh basil

romaine lettuce

grapefruit vinaigrette (recipe follows)


Method:

  1. In a high powered food processor or blender (I use a Nutribullet Rx), add spinach, basil, almond milk, eggs, salt, and pepper. Blend until fully smooth and vibrant green.

  2. Add the flour to the mix and blend again until the flour is fully incorporated. The mixture will be quite thin. 

  3. Allow to sit and rest for a minimum of 20 minutes before you cook.

  4. Over high heat, drizzle oil into a non-stick pan or pancake pan. Pour in about 4 tbsp of mix (this may be more or less depending on the size of your pan), gently swirl to fully coat the bottom of the pan. 

  5. The pancake will begin to dry out and bubble along the edges to the center. Using a rubber spatula, carefully lift around edges, moving towards the centre of the pancake. Once loosened, you will be able to flip the pancake to cook the other side.

  6. Holding the handle of the pan with one hand, with a confident flick of the wrist flip over your pancake (don’t worry if the first one doesn’t land right- mine ended up looking a bit more like scrambled eggs than a pancake- still tastes great!). 

  7. Allow pancake to cook for about 30 seconds. Stuff your pancake with cream cheese, smoked salmon, fresh basil, & lettuce. Drizzle with grapefruit vinaigrette and garnish with peeled grapefruit segments. 

Grapefruit Vinaigrette 

Ingredients:

3 Tbsp grapefruit juice (about half of a medium grapefruit)

grated rind of 1 lemon

2 Tbsp lemon (about the juice of 1 lemon)

2 Tbsp extra virgin olive oil (any oil you enjoy or half will work)

2 Tbsp honey

1 1/2 Tbsp dijon mustard 

salt, to taste 

pepper, to taste


Method:

  1. In a small mixing bowl, whisk together all ingredients until fully emulsified.

  2. Store in an airtight container in the fridge and use as required

Loved that and still craving pancakes? Try this! Same green recipe as above, but substitute fresh coriander for the basil, fill your pancake with your favourite TexMex flavours: I love sautéing up onions, peppers, & black beans, mashing up avocado for a little guacamole, making some plum tomato & red onion salsa, and drizzling a bit of cheeky sour cream or shredded cheese across the top. Gorgeous! 

5 Essentials of Nutrition

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Nutrition is a complex thing, but there’s some essentials that everyone needs to know and a lot of people mess up on a few of them. Here’s the Dynamic Fitness guide to some of the basics of nutrition.

1) Eat every two to four hours:

Recent research shows that eating at regular intervals stimulates metabolism, balances blood sugar and reduces the impulse to overeat when you do get to meals. It doesn’t have to be a full meal every time, just something to stimulate the metabolism.

For example, bad nutrition timing is eating at 8am for breakfast and then not eating anything until 2pm and then don’t eat again until nearly 8pm. With this timing your metabolism slows down during the gaps, causing you to cling onto calories as fat, and when you do it spikes up making you feel even hungrier and prone to overeating at meals. Also you’d be prone to snacking in between times and grazing as you metabolism ramps back up.

A better option is to eat at 8am, have a small meal at 12pm and 4pm, and then eat a main meal at 7-8pm. This keeps your metabolism stable, reducing the urge to snack. You can figure out your own pattern that syncs up best with you day, just follow the 2-4 hour rule and remember that you shouldn’t be eating more in total, just more often during the day.

 

2) Eat complete, lean protein at each meal.

Good sources of protein include red meat, poultry, salmon, eggs, low fat plain yogurt, mixed beans and supplemental powders and shakes. Some experts claim that additional protien is harmful or unnecessary, but more modern and contemporary research is clear: a high protien diet is safe, an almost essential if you lead an active lifestyle. It helps with recovery and stimulation of metabolism.

 

3) Eat vegetables at every meal.

Vegetable help do two major things, they help to provide vitamins and minerals and also help to provide the blood with an alkaline load. Grains and proteins provide the blood with an acid load and if blood is too acidic it can lead to degradation of bone strength and muscle mass.

So with the first 3 rules in mind, carrot sticks wrapped in ham, or celery dipped in low fat peanut butter make excellent snacks to top you up at one of your meal timings.

 

4) For fat loss, eat carbohydrates other than fruits and vegetables only after exercise.

This encourages your body to use it’s body fat stores for your day to day needs, conserving carbohydrates for recovery and post workout nutrition. By other carbohydrates, im talking about foods like pasta, rice, bread and starchy vegetables like potatoes.

 

5) Eat healthy fats daily

These include monounsaturated fats (found in extra-virgin olive oil, some nuts and avocado) and polyunsaturated fats (found in some nuts, some vegetable oils and fish oil supplements)

 

There you are, five basic guidelines to help you get started on the road to better nutrition!