Complementary Fitness News 16 April

Hi and welcome to Colinton and Craiglockhart, Edinburgh COMPLEMENTARY FITNESS, I look forward to welcoming you and working out with you this week in our Fitness Pilates, Fitness Yoga + all level fitness/toning classes for men & women

HEALTH and LIFESTYLE
Last Monday, I did some weight training in the Pentlands – we were out walking and I took my turn carrying about 10k on my back. We walked from Hillend to Bonaly and Nicola had our 9 month old granddaughter Layla on her back in one of those baby carriers then I thought I’d carry her on my back for a while. It took a bit of getting used to but Layla was fine, actually fell asleep at one point and we stopped off back at Hillend when we fed her.

From there, we decided to go to the family-run Pentland Hills Café Express (it was the Old Flotterstone Info Centre) for a late lunch. I’d got a recommendation to try it out from Lewine (Thurs & Fri classes – thanks Lewine) and it was great. They have vegan, veggie and gluten free options (soup, rolls and cakes) and if you’re out and about, walking in the Pentlands, I’d pass on the recommendation to you. The chocolate beetroot gf cake with dried rose petals on the top was sooo delicious (we shared it, honest).

I was reading an article in Healthy Living about EFAs (essential fatty acids) and thought you’d like to read it and find out more too at: yourhealthyliving.co.uk/fats-and-figures
but in a nutshell (ha, nuts contain EFAs), EFAs are good for your skin, heart health, great to help alleviate join paint ie arthritis, reduce inflammation, great for brain health, immune health and weight loss. Great sources of essential fatty acids are: walnuts, almonds, chia seeds, flax seeds and oily fish.

A couple of weeks ago, I mentioned that I’d grated some beetroot, carrot etc into zip bags for the freezer so that I could use them for smoothies etc – well, for breakfast at the weekend, I decided to toast a slice of rye bread (sourdough would be great too) and mashed ½ an avocado on top, some sliced tomato, drizzled olive oil on, added some fresh basil, thyme, salt & black pepper and served with fresh raw spinach and some of the beetroot, carrot mixture on the side too – it set me up for the morning and it was delish.

I made a vegan cheese last week too and I first made it at Christmas time and everyone really loved it. The ingredients are 80g cashews (I soaked them first but you don’t have to), 150ml water, 3T nutritional yeast, 2T lemon juice, 1½T olive oil, ¾ tsp salt, 1/3 tsp garlic powder (I didn’t have any so used mixed dried herbs) and 5g agar powder (a veggie gelling agent that you can buy at Real Foods/Hanover St health food store etc).
Blitz all the ingredients in a blender then heat the mixture up in a pan, stirring all the time until it’s thick then pour into a dish (I oiled a Spanish tapas dish and used that). Let it cool and enjoy on crackers or toast.

It should keep in the fridge for 2-3 days. The nutritional yeast makes it taste ‘cheesy’. I know that some of you have veggie/vegan friends and relatives and look out for recipes for them – I think they (& you) would enjoy this.

Everyone’s been asked to recycle as much as they can these days, to bring their own bags to the supermarkets and shops and to bring their own reusable cups to save money and the environment when going to the coffee shops. Did you know that if you take your own cup to certain coffee outlets, you get a discount of 25 or 50p depending on where you go?

Did you also know that the Scottish Government are looking at reducing our food waste by 33% by 2025 and you can find out useful ideas and info on how to recycle better, save money and cut out waste too on the following websites: recyclenow.com/local-recycling changeworks.org.uk and zerowastescotland.org.uk
In an effort not to waste food, I like to make big batches of soups, stews etc and freeze portions for another day and when buying fruit and veg, if not using right away, I’ll also cut them up or grate and freeze them. In supermarkets, there’s a huge selection of fruit and veg (incl avocados) in the freezer sections now so why not do it yourself and save money?

Stress Awareness Month takes place in April and it’s to raise awareness, highlight causes, negative effects on the mind and body and how to relieve stress. Maintaining a healthy lifestyle, exercise, yoga, mindfulness, meditation, focussing on breathing, getting outside, relaxation, sleeping, lighting a candle, having a bath, taking time out, talking to friends or a therapist etc can all help.

Talking of resting, yoga and relaxation …. this relaxation yoga pose/stretch is such a great way to unwind. It’s beneficial for heart health because it doesn’t have to pump as hard and slows down your heart rate and helps you to feel relaxed and calm. I used to do this with another Pilates group at the end of our class but unfortunately, there’s not much room in Dreghorn Loan church hall (what with all the chairs ie not much wall space) to do this but you can do this at home. So, it’s called ‘legs up the wall’ and that’s basically what you do. Good idea to take your shoes off and you can put your yoga mat/towel on the floor, sit against a wall and swivel round with your bottom against the skirting and lengthen your legs up the wall.

Rest, relax and breathe and stay there for a few minutes. You can rest your hands on your abdomen or arms out to the sides. Relax, chill and enjoy and let me know if you try it out.

I look forward to seeing you and working out with you this week so that we can continue to improve on our fitness levels, strength, posture balance and flexibility together.

Contact me by email: info@complementaryfitness.co.uk (type: ‘Pilates/Yoga or Fitness’ in the heading thanks).

Susan
www.complementaryfitness.co.uk

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