Category Archives: nutrition

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Macaroni Pie – 45 mins from first chop to eating.

Balanced nutrients that you can alter.

No Rubbish.

Easy to make.


Cook up some meat and veg in a pan. I’ve used Turkey mince, Kale, spring greens, onions, garlic, mushrooms.


Crack a whole bunch of eggs in a bowl and whisk them up. I used about 8 I think but I didn’t have milk to thin it out. Plus I love eggs.

Cook up some pasta. I’ve used macaroni but you can use any you like.

Mix all the ingredients together. I did it by putting in the meat mixture, adding and mixing in the pasta then pouring over and flattening down the egg mixture.

I’ve then grated courgette on top.

Then added grated cheese for my other half to enjoy.

I then baked it for about 30 mins on a moderate heat (gas mark 7) or until the centre of the mixture feels firm to the touch.

Serve with salad or eat just on its on.

Great to keep as a snack also

You could put these in casings to make handy snacks on the go!


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SG Fitness

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Big Is Beautiful VS Small Is Sexy

Little Charlee and Big Charlie showing that #BigIsBeautifulVsSlimIsSexy

Little Charlee and Big Charlie showing that #BigIsBeautifulVsSlimIsSexy Photos: http://www.shutterface.co.uk/

Recently I was listening to the song, “all about that bass” by Meghan Trainor, in which a line says ‘skinny bitches’.
I have many slim friends and non of them I would term a bitch.

Why should big people hate small people and vice versa just for their size.

You can listen to our message on The Beard Of Zeus Podcast if you can’t read just now!

 

So I asked friend and fellow Personal Trainer Charlotte Blake to give me her opinion of being small, along with mine of being big.

I was asked by the lovely Charlie Shotton- Gale to write my perspective of size shaming emphasised by the recent song “all about the bass”. The pros, the cons and the perception of society as a small person.

I found it hard. While I consider myself small- I rise to the dizzy heights of 5ft 3 in the morning, and a size 10 on “fat” day. But I consider myself to have more junk in my trunk than the average carboot sale, and bigger “guns” than most guys. So this took a lot of thinking.untitled-100 (1)

  1. Cons of being small
    I need to get a step or a tall friend to help me reach stuff…or learn parkour…
    low bodyfat means I get cold quickly, so while my clothes are smaller, I actually probably spend more on clothes and layering.
  2. Vulnerability, because I’m small I feel vulnerable, in crowds I stand a foot lower than everyone else, don’t dominate as much space as everyone else. In terms of being a female, it would be stupid to deny that the risk of getting into a vulnerable situation is very real whether you are large or small. But I am often aware of how I may be seen as an easy target to pick off the runt of the litter….this may be part of what fuels my passion for fitness!  
  3. Perception: Social perception views smaller women as “dainty” and is synonymous with “feminine”and not in a good way. Hands up, I am guilty of sometimes playing to this. Cant be bothered to cue at a bar? Flutter your eyelashes and job sorted. Cant be bothered to carry your own bags across the train station? No worries “oh gosh, i’m terribly sorry, I don’t suppose you could help me could you?” *flutter flutter flutter* however as a professional I have seen it in many companies, not just to myself, but other small stature individuals, especially in the fitness industry where they have been overlooked because they are perceived to be “just not up to the job”
    In a study in America, taller men were perceived to me more successful than shorter men.

Pros of being small:

Small means power vs bodyweight is greater = you can jump higher more easily!

Small means power vs bodyweight is greater = you can jump higher more easily! Photo’s: http://www.shutterface.co.uk/

  1. when you do get underestimated as just another “small girl” it opens opportunities that others may not see. Often you get to see the true colours of an individual, and get to see through those who are just blowing smoke up your arse, and those who you would genuinely want to work with you.
  2. Turned 30 in July….still get ID’ed….WINNING!
  3. Childrens section…VAT free.
  4. I am EPIC at hide and seek.

I think we can add to the ‘pro’ list the fact that society sees her as an ‘attractive’ or ‘sexy’ size to be.

My pro/con list.

Pros:

  1. I am big and STRONG. This body of mine had led me to being 6 time British powerlifting, British and commonwealth record holder along with a ranking of 4th in Europe and 5th in the world.
    This means I can lift what most men cannot. This doesn’t bother me, because I know if those men started training they would soon overtake me. It’s more that my big physique, that I was bullied about at school, has amounted to a huge something as an adult.
    I found my niche with being big, and it feels fantastic!!
Charlie Shotton-Gale half way through a 1RM attempt in a conventional style Deadlift

Charlie Shotton-Gale half way through a 1RM attempt in a conventional style Deadlift

  1. I do not fear life as much as I would imagine I would if I were small and dainty, I feel I have the strength, size and confidence to defend myself.
    This is a personal thing because I know many small ladies who can perfectly well defend themselves!
Being bigger means I am SO strong

Being bigger means I am SO strong Photo’s: http://www.shutterface.co.uk/

  1. I feel I have the freedom to say ‘I enjoy eating cake’ and people don’t think I’m a secret eater stuffing myself. Equally they don’t look at me and think ‘lucky cow can eat what she likes’. They realise that if I eat this I have to work harder in the gym.
    It’s more like a realisation that you can enjoy food but you’ve gotta be sensible. I’m not lucky, I just work hard.
Bigger often means Strength comes easily

Photo’s: http://www.shutterface.co.uk/

  1. I used to think my size was a downfall as a personal trainer. However, I received more feedback that people enjoyed the fact I looked like a ‘woman then a little girl’.
    Once again, this is not to negate the look of smaller leaner women, it’s just that many people still believed in my ability as a trainer even though I didn’t look fresh out of a magazine.
  2. and although this is my final point it’s the most important – I have found the love of my life who loves me when I am 90k and when I’m 80k. He loves my curves and wobbly bits and wants me to be happy whatever size I am.
    If you don’t truly think your loved one feels that way…. Maybe it’s not truly your love.

Cons:

  1. I go through jeans like no ones business because of the size of my legs.
    Also, jeans waists are never the right size to my legs so I always have to wear a belt.
  2. if I’m in a group picture with 3 small ladies – I do look weird!!
  3. I can’t wear skin tight fitting clothes. Oh wait, I’m not a chav. So who cares!
Even picking up the smaller people!

Even picking up the smaller people! Photo’s: http://www.shutterface.co.uk/

We shared this message to others for their opinion and found the following:

  • Jacob Paul Common and caveman attitude: small = weak. When I’ve had verbal abuse in London, I wonder if I was 6ft. how the story would pan out. Perhaps more accurate than small = weak, is “smaller than me = weaker than me”.

a bodybuilding ‘double bicep pose’ highlighting the differences in our bodies

Katie Sandford Sometimes when I tell people I lift, they express shock that someone “of my stature” actually does that. I’m 5’1″. People seem to believe that strength sports are reserved for big men and a small woman is automatically disqualified.  Sometimes I do have to get things off the top shelf in tesco by using other items to knock them off, then catching them. Also I can’t reach the ceiling handholds on the tube so if I can’t grab a pole I can end up falling. Sometimes people lean on the poles while holding the overhead handholds so small people can’t hold onto anything.   Also I can’t buy trousers like a normal person. I always have to take them up. Always. Well… I can always fit on a skateboard withorut considering the weight limit. I know that sounds weird, but I have a big lifter friend who wants a longboard and actually has to check the weight limit. I don’t ever have to think about it. I always have legroom on planes and trains. That’s pretty nice.

  • Sarah Louise Mawby i am a bigger taller woman who has dealt with massive confidence issues due to my size! Over compensate for these insecurities with faked confidence and make up to make myself more attractive to everyone potential friends and partners. Clothes are a massive issue as nothing fits right and feel there is too much shaming in the world for being bigger! However being tall has its advantages in my youth as Charlotte knows. Looking older due to being taller! I could write an essay on this subject!! Lol if you really need me to go into it hun I shall email you lol!! Is this what u had in mind?
We all look silly now!

We all look silly now! Photo’s: http://www.shutterface.co.uk/

Jess Attree Definitely have trouble getting trousers to fit length wise – same with length of dresses / skirts is always a bit off as well. 
I’ve had to climb supermarket shelves, jump on kitchen counters to get things and have also used the hook by hanger method
!
Whenever there’s a large cardboard box it seems to be assumed that I should be able to fit into it – same applies to small places in general
Gym wise – have avoided using squat rack on occasion as bar has been left full of weights above a height I’m comfortable getting them from – and only other people in free weights were idiots I didn’t feel I could ask for help. Plus the fun of not being able to reach overhead bars to start with! On the plus side I can happily watch something while on a treadmill whereas my 6’2″ husband has to basically lean over to watch the tv while running!  
I’m pretty happy being short – never really thought of it as a hindrance, easy to hide and blend in if required. I can happily sleep on most forms of transport as don’t have legroom issues! If I want to be taller I can wear massive heels!

  • Christopher Keighley Having longer levers, I find some gymnastics stuff harder to pick up or learn as quick as shorter people. Otherwise my life is awesome.
Becuase I am bigger I will naturally have more muscle mass = stronger.

Photo’s: http://www.shutterface.co.uk/

Terri Newnham I was tallish 5ft 8 .and I have a 5ft sister. men always thought she was little and help less although she is far from it whilst I was the big capable one who didn’t have feelings and could do the donkey work. Now im older 51 people think I must be weak and in capable even though I squat and dead lift and have muscles and im stronger and fitter than I have ever been.

  • Joe Whiteley I bang my head a lot, and little old ladies ask me to reach things for them in supermarkets. Finding skinny jeans with a long enough inside leg used to be an issue in the 80s when I wore them. Being tall and skinny attracts piss taking. If any of this is any use…

Matt Griffiths  If blokes can play too then I am not the smallest chap in stature.  I get comments from time to time, doormen all nod at you, security guards do as well.   It’s not uncommon for people to point and or nudge their friends and talk about you, quite obviously as well.  Silly little things like “Big enough?” get said which is interesting as I am certain similar rebuttals using observational skills such as “Fat enough” wouldn’t be appreciated. 

I forgot about the clothes issue, I can’t often buy off the peg – usually I have to see something I like and search online for a xxxl variant.  Shirts have to be tailored to fit, rarely jeans will fit over my bum or thighs and often even things like flannel shirts etc in a larger size etc I will struggle to get my arm into as they don’t make the girth of the arms any bigger.  On the plus side, people move out of your way, you are always offered leftover food first.   It’s easy to push to the bar in a pub.   Most men and women in general are more respectful of you and has to be said you seem to get a lot more female attention being a big strapping chap.

Us bigger girls are not always so good at the posing!

Us bigger girls are not always so good at the posing! Photo’s: http://www.shutterface.co.uk/

  • Sarah Frost As a person of the teeny tiny variety I often get an incredulous ‘really’ when asked my height and I tell them 4’11” – almost as if I’m lying or have chosen to stop at that height! I was always very slight weighing between 6 1/2 & 7 stone up to the age of 30ish and had to deal with the ‘your so lucky you can eat anything’ comments ignoring the fact that I exercised regularly and ate well, plus a little helpful genetics thrown in for good measure! However I have discovered over the past 15 years that it’s entirely possible to override all these factors with an increased consumption of cake & chocolate! Nobody says I’m lucky anymore lol!
Katy Lee I find it a lot easier to barge my way through crowds of people (with liberal elbow use) as a small person. Most people will move out of the way after a jab in the kidneys.
  • Laura Porter  I definitely can’t throw my bodyweight around. And buying clothes can a nightmare (“petite” ranges tend to stop before my size).

    anonymous I really really like being the size I am (no complaints here) but I can’t think of any real advantages! Except maybe that I can buy bras in fabulous brands like Curvy Kate and Freya?
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Photo’s: http://www.shutterface.co.uk/

Jo Whiteley Disagree with Katy! I reckon being big stops me getting buffeted and knocked around in a crowd. Little people would just bounce off!

  • Sarah Hima I can reach things on supermarket shelves. I don’t feel the need to wear heels. I can see where I’m going in a crowd.

Katy Lee There may be something in the fact that because I am short, I have developed crowd-induced aggression. But I would love to reach things on high shelves

  • Charlie Shotton-Gale well i’ll chuck in my 2p worth….i love being my size and the way i fill clothes, i love the way my hips look in dresses and trousers…although i stay aware from onesies! I also love my big thick legs because I get a lot of attention from them hahaha

Sarah Hima I don’t think I can ever hide in a crowd. I’m over six foot in heels. I would like clothes to fit me better though, they are always too short in the body so the waist is never in the right place.

How little people fly so easily Ill probably never know!

How little people fly so easily Ill probably never know!

  • Rachael Armstrong Very much with you on the big legs Charlie! I LOVE my quads and like wearing short dresses and shorts to show them off. It’s only since I got into lifting that I’ve appreciated them though, before I hated them and hid in baggy jeans. I think it’s the fact I see them as ‘strong’ now rather than how big/small they are x

Daisy Leahy Benefits of being tall: seeing EVERYTHING at gigs being over 6ft in heels has its advantages at a bar too! Disadvantages? Trousers and dresses… Too short every time. Size-wise, I prefer being this shape to a smaller size (nothing to do with clothes ) plus bigger bods should, in theory, lift bigger weights!

  • Charlotte Blake Ha ha ha Daisy Leahy as a short person I used to love gigs until they banned crowd surfing. Now I just listen to the radio! Lol!
Charlee is a Parkour instructor which is a great sport for her small frame

Charlee is a Parkour instructor which is a great sport for her small frame Find her at https://www.facebook.com/freeyourinstinct?fref=pb&hc_location=profile_browser

Molly Chapman Being 5ft on the dot is good because I fit into age 14 clothes etc which are cheaper but also a huge disadvantage with reaching things and finding appropriate sized men !!xx

  • Kelly Phasey Being shorter and bigger, allowed me to become a very good scrummager
  • Kate Sweatman ^^ what Kelly said.  Our pack was immense.  Also rucking. I love to ruck
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Naomi Wekesa I like being small but curvy, I can squeeze through in a crowd. I fit comfortably under my hubby’s arm. I’m very strong and people underestimate me because I’m small. I like my strong powerful legs good for cycling, running and hill walking. Since living in kenya I’ve learned to love my bum and hips which previously I hated. Being pregnant in enjoying all my extra curves.

  • Karon Killick You really need to come and see the excellent razzle dazzle netball team, currently storming up the league, and all with curvaceous booties
If you have a story of how it is great being big or small comment below and spread the love of what you are and who you are.
Many thanks go out to Greg Spalding of ShutterFace for the stunning pictures, and to Nicholas Smith of ‘The Beard of Zeus Podcast‘ for helping to spread our message of happiness and healthiness.
 And of course to Charlotte Blake for writing it with me.  If you would like more information on Parkour, Bodybuilding or other sports that Charlotte has been involved please do get in touch.
Just as a side note, Megan Trainor has now lost loads of weight and is a ‘skinny bitch’ that she claimed to have hated in the first place…

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SG Fitness

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Have a hangover? Here’s something that might help.

Woke up this morning with a hangover?

Wonder what remedies actually do work?

Here’s some information that might help.

Hangover Sympons

Class of Symptoms                         Type
Constitutional                                  Fatigue, weakness, and thirst
Pain Headache and muscle aches
Gastrointestinal                               Nausea, vomiting, and stomach pain
Sleep and biological rhythms        Decreased sleep, decreased REM,1
and increased slow-wave sleep
Sensory                                             Vertigo and sensitivity to light and sound
Cognitive                                           Decreased attention and concentration
Mood                                                 Depression, anxiety, and irritability
Sympathetic                                      hyperactivity Tremor, sweating, and increased pulse
and systolic blood pressure

Direct effects of alcohol

• Dehydration
• Electrolyte imbalance
• Gastrointestinal disturbances
• Low blood sugar
• Sleep and biological rhythm disturbances

Alcohol metabolism (i.e., acetaldehyde toxicity)

Treatments 

Many remedies have been used to try to combat the effects of acohol.  Popular ones include:

  • Paracetamol, Ibroprufen and Alka Seltzer
  • Certain acoholic beverages such as ‘bloody mary’ cocktail
  • High caffeine drinks such as coffee
  • Water
  • Fatty foods such as ‘full english breakfast’ or ‘scrambled eggs’.
  • Dehydration remedies such as ‘Dihoraltye’ before drinking.

However, few studies have looked in to the reliability of these remedies.

  • Consumption of fruits, fruit juices, or other fructose-containing foods is reported to decrease hangover intensity (Seppala et al. 1976).
  • bland foods containing complex carbohydrates, such as toast or crackers, can counter low blood sugar levels in people subject to hypoglycemia and can possibly relieve nausea.
  • drinking nonalcoholic beverages during and after alcohol consumption may reduce alcohol-induced dehydration.
  • Taking aspirin/Ibuprofen before consuming alcohol can alleviate symptoms the following day.
  • Consuming anti-dehydration sachets (such as DiHoralyte) can also alleviate symptoms by speeding up rehydration.

Blau (1990) conducted a study on sleep deprivation headaches and show that sleep is an essential function for restoring normal brain activity.  When we consume acohol, our sleep patterns are disturbed and so sleep deprivation headaches may be one of the causes of the sore head experienced the day after drinking alcohol.

Hale et al. (2002) indicated that consuming aspirin before drinking alcohol can dramatically reduce the effects of alcohol withdrawal – however it must be noted that this was a study on mice and it’s focus was on alcohol dependency.  Trying this out the next time you go drinking will be the best way to see if this is effective for you.

Kaivola et al. (2002) show that migraine medication tolfenamic acid also has positive effects on alcohol consumption in healthy individuals when taken before drinking.

nonsteroidal anti-inflammatory medications (e.g., ibuprofen or naproxen) may reduce the headache and muscle aches associated with a hangover but should be used cautiously, particularly if upper abdominal pain or nausea is present. Anti-inflammatory medications are themselves gastric irritants and will compound alcohol-induced gastritis.

Pittler et al (2005). show that of the 296 studies claiming to assess the effectiveness of hangover cures, only 8 were randomised and clinical.  Of these 8 studies the results indicate that the only prevention for hangovers is moderation or abstinence of acolhol consumption.

The Regional Medical Centre of Acadiana agree with Pittler et al. and indicate that clinical studies have shown such little benefits from interventions on alcohol hangovers and recommend moderation during consumption or no consumption are the best methods to avoid a hangover.

IF you would like a more detailed explanation try How to Change Your Drinking: A Harm Reduction Guide to Alcohol By Kenneth Anderson chapter 4: the Hangover.

 

RESOURCES

Sleep Deprivation Headache.  JN Blau.  1990.

Alcohol Hangover.  Mechanisms and Mediators.  Robert Swift, M.D., Ph.D.; and Dena Davidson, Ph.D.  1998.

Interventions for preventing or treating alcohol hangover: systematic review of randomised controlled trials.  Pittler et al. BMJ 2005; 331 doi: http://dx.doi.org/10.1136/bmj.331.7531.1515 (Published 22 December 2005)Cite this as: BMJ 2005;331:1515

Aspirin pretreatment reduces ethanol withdrawal severity in a mouse model of binge drinking.  R.L. Hale?,  C.L. Randall?,  H.C. Becker?,  K.P. Turner?.  Received 19 March 1992, Available online 7 November 2002


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20140219-074911.jpg

Quinoa pancake

Quinoa pancake with beans and mushrooms

Ingredients:

(Please see info below method for alterations to suit various dietary needs)

3 eggs
1-2 tbsp quinoa flour (or ground quinoa grains in a coffee grinder)
Fresh ginger
1 garlic glove crushed
1/2 slice of beef dripping or real butter
Goats milk approx 100ml
Mushrooms
Green veg: beans, peas, spinach and/kale
Salt/pepper to taste

Method

In a pot/bowl/mixing bowl add eggs, milk, quinoa flour, a couple of flakes of chopped ginger, the garlic, salt/pepper and whisk up until relatively smooth mixture like a pancake mix.

Heat the dripping in a man and cook off the veg for a minute just to soften it.

Add mixture to pan and lower heat to medium.

Add chopped mushrooms in wet mixture then let mixture to cook from bottom up.

You can either leave pan to cook mixture or you can put under the grill to finish off the top of you are super hungry!

I added cheese to mine before grilling.

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Alterations

Lower in Fat
Use 1 egg and 2 eggs white.
Cook in a non-stick pan on a lower heat to remove use of dripping.
Use rice milk.

Lower Energy
1/2 quinoa amount, it will make it more like an omelette.
Use only 2 eggs.
1/2 the dripping.
Do not use cheese.
Use rice milk or 1/2 the goats milk.
Use more veg as filler.

Why these ingredients?

Quinoa
It is a wheat free grain, this is more gentle on the digestive system and has a higher protein content so causes less of an insulin spike which means less fat storage.
It is also less likely to be a grain that gentle digestives systems would be allergic or sensitive to.

Eggs
High in protein and have 100% of the amino acids (the building blocks) that we need.
Amino acids are what make up proteins, our bodies naturally produce a few of them but the rest we need to get from our foods.
Some foods will contain incomplete profiles such as bread, or some vegetables, but eggs have all the aminos- plus a lot of vitamins and minerals – that we need!

Garlic, Ginger and the green veg
Everyone has heard of the benefits of these ingredients so I won’t list them extensively but predominantly we use them for their immune boosting and stomach alkaline forming properties to help balance the very acid forming ingredients from the eggs and mushrooms.

Goats Milk
Once again this is another ingredient that is more gentle on the digestive system, is alkaline forming and is less of an allergen then cows milk.
Rice milk has less fat but also less protein, vitamin and minerals.

Mushrooms
A high protein vegetable.

Beef dripping or Real Butter
These fats are heat are heat sensitive so can handle high heats without breaking down.
Cold pressed oils such as olive oil start to break down when used in cooking and loose their benefits.

Hope you enjoy this and if you have any questions or suggestions please send me a comment!


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SG Fitness

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Gluten Free High Protein Eggy Bread

I stumbled across this the other day when starving at breakfast and figuring what to eat!

I had accidentally made this odd Gluten Free bread like loaf by adding some baking

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powder to a Gluten Free Pancake recipe and it tasted ok!

I put in a blender:

  • some milk (150ml approx),
  • 1/4 cup of quinoa flour and buckwheat flour,
  • 1/2 cup of rice flour,
  • 2 eggs,
  • 1 scoop of protein powder,
  • 1 banana.
  • (I also added a tablespoon of mixed nut butter as I was making a pancake but for the purposes of this post you don’t have to).

I had about 1/2 of the mixture still left over so I buttered a bread pan and blended the remaining contents with some baking powder (about 1/2 teaspoon).

That was baked at gas mark 5 for 35-45 mins.  Out came the loaf here pictured.

Then, I was wondering what to eat this morning, so I scrambled a couple of eggs and sliced up the loaf, soaking each slice in the eggs either side for a minute each side.

IMG_2981[1]

 

In a hot, non-stick pan I placed the soaked bread and cooked either side for about 3-5 minutes.

 

 

There you have it!  Was scrummy.  Let me know if you try it and what you think.

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SG Fitness

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Power

Gluten free nut butter pancake

Ingredients

  • buckwheat flour. Can be purchased or ground down in a coffee bean grinder (sorry no weight I put in enough to make it like runny yoghurt or a pancake mixture which might have been about 4/5 tbsp)
  • 1 egg
  • rice flour
  • baking powder, 1/2 tsp
  • a bit of honey or something to sweeten it. I used about 1 tbsp of honey but use what is in your dietary options
  • mixed nut butter for spreading

Method

  1. heat some butter on a low heat in a frying pan. Please don’t use cold pressed oils like olive oil as it is heat sensitive and the fats will be destroyed
  2. whisk the buckwheat flour, egg, baking powder and sweetener together
  3. once the pan is hot just before smoking pour in the mixture and tip the pan about so the mixture spreads throughout
  4. turn down heat and allow bottom to cook for 5-10 mins or until top has no liquid on it and underside is a dark brown
  5. using a fish slice/spatula flip over gently making sure it doesn’t split
  6. cook for a further 2-3 mins
  7. 20140127-072131.jpg

  8. turn out on your plate and spread with mixed nut butter, thickness of spreading to your choice!!

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Keep lifting!

SG Fitness

Technique
Strength
Power


Keep Lifting!

SG Fitness

Technique

Strength

Power