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Complementary Fitness 12 February newsletter

Complementary Fitness Logo

Welcome to this week’s newsletter & updates:

Thanks to KF (Wed/Fri classes) who gave info from an article in Weekend, in The Times recently with 49 tips for a healthier life: what doctors, fitness experts and nutritionists advise.

I thought I’d share 5 of them with you here and share more in the next week/s:

 

Do more press-ups and squats to combat aging (Dr Michael Mosley)

These are particularly important as we get older because if you don’t use your muscles, you lose them.  The press-up is great for upper-body strength and keeping your spine in good shape while the squat not only works the biggest muscles in your body, but also boosts blood flow to the brain.

 

Focus on 5 food categories to get the nutrients you need (Dr Rupy Auija)

These are spices (eg turmeric, ginger, garlic and cinnamon), brassica vegetables (eg broccoli), greens, root vegetables and plenty of herbs (ie parsley, coriander, basil, oregano, sage ad rosemary).  These foods are chock full of a combination of antioxidants and inflammation-reducing compounds and provide fibre to feed our gut microbiome.

 

Do planks 3-4 times a week for healthier joints  (Dr Robin Chatterjee)

Making planks a regular part of your routine is hugely beneficial for improving healthy joints.  Do a variety of planks eg basic and rotation or with arm and leg raises, 3-4 times a week for stronger joints throughout the body.

(ps if you don’t fancy doing planks on your own, come and join us in class for a variety of planks whether they’re on forearms and knees, full plank or rotational etc)

Eat 2-5 portions of fermented foods every day for better gut health (Prof Tim Spector)

If I had to suggest just one thing, it would e to increase your intake of fermented foods.  This includes products like kefir, kombucha, kimchi, natural yoghurt and sauerkraut.  Evidence is mounting that eating more fermented foods is linked to a healthy gut microbiome which is associated with good overall health.  So eating 2-5 portions every day is good.

 

Eat more tahini, olive oil, avocado and nuts to manager weight (Dr Michelle Braude)

Incorporating more healthy fats from nuts, nut butter, avocado, tahini, olive oil and oily fish will help to cut sugar cravings, increase energy levels and keep us fuller for longer.  Plus, without healthy oils, the fat-soluble vitamins (A, D, E & K) cannot be absorbed.

I came across this fitness/health website which also has a recipes section that I thought you might like to look through and try a few.

There are 5 pages of recipes too and not all veggie btw.  Recipes – Flipping Fifty

I made the cashew dressing (recipe below) which was easy and delicious.  The suggestions are to add it to a bowl of mixed greens, ½ cup artichoke hearts and some pumpkin seeds or add to some butter beans for extra fibre.

 

Cashew dressing  – in a blender add and mix together:

  • 1/3 cup + 2 T raw cashews (pre-soaked for a few hours then rinse & drain)
  • 1/4 cup olive oil
  • 3T coconut aminos (you can buy it online/Waitrose/other supermarkets, it’s similar to soy sauce)
  • 2T nutritional yeast (buy online/Holland & Barrett, gives cheesy flavour)
  • 1T pure maple syrup
  • 1T sesame oil
  • Juice of 1 lime
  • 2 garlic cloves, minced
  • 2 tsp ginger, grated
  • 1 tsp sriracha, (more if you like spice)
  • sea salt to taste

 

Here’s another of her recipes for a post-workout smoothie so in a blender add:

A scoop of protein powder – plain, vanilla, choc etc but check for no added sugar.

¼ cup gluten-free oats (porridge or quinoa oats)

1 cup frozen berries

1 handful of greens eg spinach, lettuce leaves, even broccoli etc

¼ avocado

2T chia seeds

1T cacao powder

Add in enough coconut milk or almond milk to blend

You can top the smoothie off with desiccated coconut, crushed chopped nuts, more berries or cacao nibs and enjoy after your workout with me/us.

 

I’ve mentioned loads of times about the benefits of regular exercise for the body and mind but thought I’d remind you (and you can feel virtuous too)

– Improves cardiovascular health

– Strengthens the heart muscle, lowers blood pressure and cholesterol & improves blood flow & artery function.

– Reduces disease risk

– Lowers risk of heart disease, stroke, type 2 diabetes, obesity & certain cancers.

– Strengthens muscles and bones

– Working the muscles helps increase strength, coordination & bone mineral density.

– Enhances mobility & balance

– Especially important in older adults: exercise keeps joints, tendons and ligaments flexible and helps prevent falls.

– Releases endorphins which elevate mood & relieve stress and anxiety & can also enhance self-esteem.

– Supports mental health

– Boosts energy and sleep

– Increases energy-promoting mitochondria and helps regulate circadian rhythms for better sleep.

– Improves cognition

– Greater blood and oxygen flow to the brain to improve focus, memory & helps stimulate neural connections.

– Manages weight

– Helps burn calories and body fat, while building metabolically active muscle mass.

– Improves immunity

– Moderately stresses the body in a way that enhances immune function.

– Slows aging

– Exercise helps protect telomeres and may activate longevity genes linked to longer lifespans.

 

And … did you know that we often do an exercise/stretch with the opposite lower and upper body ie a right knee lift with a left arm reach or circle?

Why do we do that?

Well, its because it improves brain integration because incorporating opposite sides of the body in an exercise links neural firing between the brain’s left and right hemispheres to enhance functional coordination.

Reminder to send me any info, articles, local or other news etc that you come across that we can share with each other, thanks.

 

How you can pay for classes:

With cash ie £6 per class

Paying directly on my iphone or

By bank transfer into my account.

 

Connecting with Susan:

www.youtube.com/@complementaryfitness  or

click here for Complementary Fitness Youtube channel

Email me: info@complementaryfitness.co.uk

www.complementaryfitness.co.uk