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Coconut Ceviche with Glazed Carrots | UFIT Kitchen

Mix up your Christmas dishes this December and try out our latest starter option by our very talented bootcamper Sofi Bon Foster.
 

 

INGREDIENTS:

  • 4 Portions of deskinned salmon (sashimi grade or frozen at -20C for 24hrs)
  • 1 Red onion
  • 6 Limes
  • 1 tbsp coconut chips
  • Handful fresh coriander
  • 1 tbsp tamari
  • 8 small carrots
  • 1 tbsp coconut oil 

METHOD:

1.   Steam the carrots until tender. Set aside.
2.   Cut the onion vertically in half. Place the flat part facing down and chop thinly. Wash and chop the coriander. Reserve.
3.   Slice the salmon into bite sized cubes. On a large bowl, mix with the onions and coriander. Squeeze the lime juice and pour. Combine energetically, cover with film and save on the fridge for 25 minutes.
4.   Heat a frying pan to medium-high heat. Toss the coconut oil. Once is melted, put the carrots. Flip every minute until they start becoming golden, then add one tablespoon of Tamari Sauce and stir well.
5.   Pick the ceviche from the fridge, add the coconut chips and more fresh coriander.
6.   Using a ring and with a help of a tablespoon plate the ceviche. Serve with the glazed carrots and lime wedges. Another way to present the plate is on small shot glasses.


For more information for UFITs Nutrition programs get in touch with us here. Join our next Clean & Lean Challenges that we run 4 times a year providing you with the opportunity to change your healthy habits into a lifestyle.

Thanks to @Soff.it for providing these deliciously creative recipes.

November story: Brooks Entwistle

Three years ago this fall, I walked into UFIT on Amoy Street and met a brand new trainer who had just started that week. The young Lawrence Cartwright.

Photo credit: Zeb Blais

Photo credit: Zeb Blais

For the fall of 2013, I came in six days a week - three with Dan Carter who would take a technical approach to my workout, and then three with Lawrence who would destroy me on the cardio front in what was to become the Lane of Pain. I loved every minute, and was UFIT member of the month in October 2013 as these two guys tag-teamed to get me in the best shape of my life to attempt Mt. Everest in the Spring of 2014.  

I showed up in Nepal for the climb in fighting UFIT form, and had an excellent month trekking to Everest Base Camp, climbing 6,000 meter Lobuche East and then going through the Khmbu Ice Fall on the way to Camp One. Tragically the horrible events of 18 April occurred just after that, with a big avalanche killing 16 sherpa on the route we had just covered.  Our climb was over, and while extremely disappointing given all the training involved, it certainly was the right call given the tremendous sacrifices of the sherpa community.

I came right back to UFIT, and Lawrence and I started working for the next one. A year later, thanks to excellent preparation at both UFIT, and also pulling sleds at CrossFit Bukit Timah, I was able to approach and summit Mt. Vinson, the highest mountain in Antarctica in November 2015.

Keeping a tradition alive, I came right back to the Lane of Pain the day after this climb and started thinking about the next goal with Lawrence. One of the great things about our sessions is that my wife Laura, a UFIT member for several years and in awesome shape, joins and pushes me on the competitive front. Really fun.

In September this year, after several months of very specific and intense 8,000 metre peak training designed and implemented by Lawrence, I went to Cho Oyu in Tibet, at 8,201 metres and the sixth highest peak in the world, and attempted a rapid ascent (three weeks instead of the traditional six weeks to climb the mountain) and then ski descent of the mountain.  

Photo credit: Zeb Blais

Photo credit: Zeb Blais

On 1 October, our team was the first to summit after an amazing sunrise, and then we clipped into our backcountry skis at the summit and began the ski ascent down, eventually taking off our skis at Camp One at 6,000 metres where the snow ends. A truly epic trip and with Lawrence's critical help on the training front, I became the oldest American and one of the oldest people ever to ski from the top of an 8,000 metre peak.

Thanks to the entire UFIT team, you have the best gym culture in Asia, and I am forever grateful for the #paininthelane sessions, Pearl Jam Deadlift Fridays and all the other creative ways you all have come up with to pound a 49 year old body in to 8,000 metre Himalayan peak shape.

As always, I met Lawrence back in the Lane the morning after returning from Tibet, and he had already come up with new, and occasionally sick, drills for whatever the next goal may be.

Thanks again.

Brooks Entwistle
Singapore
Member since September 2013


How to properly fuel our body before and after a workout?

How to properly fuel our body before and after a workout?

Suggesting what food to eat before and after exercise is not an easy task as there are so many types of workouts that vary in their intensity, length and purpose. Furthermore, each and every person is different. Some people must eat prior to their workout to get their energy up, while others can't eat at all before exercising. In addition, people have different goals, for example, some people are trying to lose weight whilst others aim to keep fit and healthy.  The following recommendations are mostly for people with normal bodyweight who exercise regularly.

What you eat before and after a workout can have a profound influence on your workout efficiency. Without optimal nutrition, our body will not gain the most out of the training, and will not recover properly.

When we exercise, the muscle tissue goes through significant metabolic changes. Firstly, the blood volume that flows to the muscles increases. Secondly the hormonal state in the body changes, and some hormone levels such as adrenalin and cortisol are elevated. As a result, the body will enter a catabolic (breakdown muscles) state during the workout and anabolic (building muscles) state immediately afterwards. Proper meals before and after exercising will help us make the most from the anabolic state post workout.

What should we eat before a workout?

The purpose of the meal prior to a workout is mainly to provide enough energy to the body. This will help maintain high energy levels throughout the workout and will help to increase blood flow to the muscles.  

Carbohydrates

Carbohydrates are the main source of energy for our activity. They are stored in small amounts inside the muscles and are available to use as the workout commences. Fats on the other hand, are stored in our fatty tissue. Our bodies have the ability to create energy from fats as well. However, the process of breaking down fats and creating energy for our muscles, is a complex process that takes longer and consumes lots of oxygen.

If your routine is to exercise early in the morning, you will benefit from consuming some carbs for dinner the night before, especially those that breakdown slower in our bodies, such as brown rice, quinoa, sweet potato, soba noodles and rye bread. If you need to eat something just before you exercise in the morning, you might want to have 1-2 dates or a banana, 10 minutes prior to your training.

Alternatively, if you normally exercise in the evening, then you will benefit from having carbs at lunch time. If you feel you need something to eat just before exercising then choose dates or a banana or even a high quality energy bar.

Eating those simple carbs prior to a workout will minimise the amount of glycogen used during exercise and therefore extend the ability to perform better for a longer time. High levels of glycogen and insulin create a hormonal environment that enables anabolism, which is what we want to achieve after workout.

Proteins

Recently more and more studies emphasise the importance of consuming protein prior to exercise. Some would say it is even more important than consuming them after the workout. The idea is that we want to increase the flow of blood to the muscles, which is occurring during workout. Eating proteins as part of the meal prior to workout will increase the availability of amino acids to the muscles and will also increase the absorption of amino acids after the workout. That protein shake before a workout is more beneficial to our muscles in opposed to afterwards.

Food to avoid before workout

It is best to avoid foods that are high in fibre. It might make you feeling uncomfortable during a workout, and, it is recommended that you avoid very salty or spicy food that might leave you thirsty and dehydrated, also, avoid very fatty food that might make you feel very heavy and full. 

The 3-4 hours prior to a workout meal

This meal should include some proteins and complex carbohydrates that breakdown slowly and maintain our blood sugar level on a moderate scale, so that we feel balanced, full and exuberant for longer period, without experiencing major ups and downs in our moods and energy levels.

Good meals for instance would be:

  • Oat meal with berries and 1 tsp almond butter.
  • Protein shake - 1/2 scoop + banana and water / almond milk.
  • Rye crackers with hummus (1-2tsp).
  • Grilled chicken sandwich and fresh vegetables.
  • Cooked lentils (1/2 cup) with some brown rice (1/2 cup) and a salad - a good vegan option.

A small snack 10 minutes before you start exercising:

  • Banana
  • Dates 1-2
  • Energy bar (small)

What should we eat after a workout?

To help our body recuperate from the workout, we need to change the metabolic state from catabolic to anabolic. By eating the right types of food we can influence the hormonal balance of the body and allow the desired changes to occur. A fresh supply of carbs, proteins and some fats post workout will help the body renew the damaged tissues and fill up its energy stores.

Carbohydrates

When we finish our exercise, we have a "window of opportunity" to eat carbs and store them in our muscles as glycogen. When we train next, this storage will be used to create instant energy for our muscles. 

People who exercise on a regular basis, will store the carbs where they are needed, in the muscles. Their body will not store them in the fatty cells, which normally happens in people that are not as active.

In order to restore glycogen storage after the workout you will need to consume approximately 0.7-1.0g carbs per kilo.

Proteins

During our workout the proteins in our muscles breakdown. In order to help our body recuperate from the workout and prepare it for the next workout session we need to nourish it with some proteins as fast as possible. In fact, we have a "window of opportunity" of one or two hours, from the time we finished our workout, to eat some proteins.

The recommended protein intake per day is 1.6-1.8g per 1 kilo. Remember that our body can't store amino acids properly, which is why we need to eat proteins every 3-4 hours.

Furthermore, it is imperative to know that not all the proteins are digested at the same pace.

The ones that break down in the fastest way are casein protein powders, whey protein powders, soy protein powders and low fat dairy products (Max 3% fat).

  • Next are the white cheeses, cottage cheese, eggs, soy products and canned tuna.
  • The slow ones are the chicken, meat, fish, and fatty cheeses.

A good post workout meal should include the proteins that break down faster, so that they could be utilised properly for building muscles.

On top of that, as we know carbs need the insulin hormone to enter the cells, but did you know that proteins would benefit from the presence of some insulin in the blood? Insulin presence will increase the ability of proteins to enter the muscle cells. So a good post workout meal will include proteins and carbs. Without carbs the insulin will not be secreted from the pancreas.

Good combinations for a post workout meal are:

1.     Cottage cheese and an apple.

2.     Protein shake (1 scoop) with Almond milk some berries and chia seeds.

3.     Tuna sandwich and salad.

4.     Yogurt with berries and some chia seeds and pumpkin seeds.

5.     Vegetable salad, eggs, cheese and whole meal bread.

6.     Stir fry vegetables with tofu and brown rice.

7.     Vegetable soup with some quinoa and chickpeas.

The importance of staying hydrated

Hydration Drinking and keeping your body hydrated is extremely important on the cellular level. Dehydration can prevent muscle growth. Basically you need to drink a minimum of 1ml for every calorie you are consuming.CaffeineCaffeine is found in coffee and other energy drinks. Studies show that if you have caffeine prior to exercising, it will help burn more fat during your workout. Since it takes time for the caffeine to absorb into our blood stream, it’s good to have it 1 hour before the workout. If you prefer coffee with milk then it is better to have it even 1.5 hours before your workout. There is use in having coffee during or a few minutes before your workout. Please keep in mind that coffee will leave you dehydrated so you need to drink more water after having coffee. SummaryOur nutritional choices before and after a workout are crucial if we want to maximise our ability to recuperate from the workout, prepare our body for the next training and building muscles. Prior to a workout we need to include some carbs to minimise glycogen loss and suppress catabolic process. At the same time, it is better if it does not include too much fats. Some of the hormones that our body produces during a workout suppress our appetite. Even though you might not feel hungry after the workout, it is imperative you eat, even just a small meal, but with the right nutrients. The post workout meal needs to include carbs and proteins that are easy to digest.Hydration, of course, is a key factor in all of the above processes. Make sure you drink enough water before during and after workout. 

Thanks to our amazing author, and part of the Nutrition team at UFIT - Noa Harari and UFIT Team


About the author

Noa has been practicing as a Clinical Nutritionist for the last ten years. Her specialties include weight loss, Celiac disease, digestive system problems and metabolic diseases.

Noa understands that no human being resembles another. She believes that each one of us is created differently and has different needs. She recognises that the best way to get long term results is by creating a personalised program for each individual client. 

ZUCCHINI FOCACCIA | UFIT KITCHEN

Zucchini. The fun just never ends, does it? Sure, you can shred it to make cake or frittata, or moist, raisin-packed muffins. Try your hand with this Zucchini Focaccia recipe.

INGREDIENTS

(Always good to know this is week 1 Clean & Lean Challenge compliant)

  • 1 & 1/2 zucchini
  • 1/2 cup flaxseed meal
  • 1/4 cup pysillum husk
  • 1 x tbsp olive oil
  • 4 x eggs
  • 2 x slices of lean back bacon (visible fat removed)
  • Season with sea salt, pepper and fresh rosemary to taste.
     

METHOD

  1. With a cheese grater, grate the zucchini’s and place in a drainer for an hour to remove as much liquid as possible.
  2. Chop the bacon into small pieces and cook on a non sticky pan until crispy.
  3. In a large bowl, mix the zucchini and the bacon. Add the remaining ingredients (saving some rosemary for decor). Whisk energetically for 2-3 minutes until smooth.
  4. Preheat the oven to 180 and prepare a lasagna dish or tempered glass dish with either a baking sheet or oil spray.
  5. Pour the mix into the dish. If you want to add extra taste and seasoning, wet your fingers making holes, and fill them in with rosemary. Sprinkle sea salt.
  6. Bake for approximately for 30 minutes until golden brown and firm.

For more information for UFITs Nutrition programmes get in touch with us here. Join our next Clean & Lean Challenges that we run 4 times a year providing you with the opportunity to change your healthy habits into a lifestyle.

Thanks to @Soff.it for providing these deliciously creative recipes.

FIT SANDWICH | UFIT KITCHEN

Need your sandwich fix, but want to avoid all that wheat and bloating? Here's the next best thing...

 

INGREDIENTS

  • 3 x egg whites
  • 2 x tbsp. flaxseed meal
  • 1 x tbsp of nut flour (almond, hazelnut or coconut flour
  • ½ teaspoon of baking powder
  • Olive oil
  • Salt & pepper to season
  • Sandwich fillings; Dijon mustard, pickles and chicken breast

METHOD

  1. Beat 3 egg whites until you can form peaks. If you add a pinch of salt and/or lemon drops you can get this texture easily. 
  2. Add 2 tbsp of flaxseed meal, 1 tbsp of nut flour (almond, hazelnut or coconut flour) and 1/2 teaspoon of baking powder. Optional: pepper, dried herbs, garlic powder or onion powder for extra flavour. 
  3. Preheat the oven to 180. Put baking paper on a baking tray. Spread 4/5 drops of olive oil with a napkin. Distribute the mix evenly with a spatula (trying not to press down as this will make the mix loose air).
  4. Bake for approximately 5-8 minutes or until the surface turns golden. In the meantime, prepare another baking paper. Flip sides and bake for an extra 5 minutes. The texture should be moist and foamy, so stay close and try not to overcook it.
  5. After cooling down, remove the paper carefully. 
  6. Slice gently. Spread Dijon mustard, sugar-free dill pickles and chicken breast or a preferred filling of your choice. 

For more information for UFITs Nutrition programmes get in touch with us here. Join our next Clean & Lean Challenges that we run 4 times a year providing you with the opportunity to change your healthy habits into a lifestyle.

Thanks to @Soff.it for providing these deliciously creative recipes.