Complementary Fitness Logo

Complementary Fitness 21 August newsletter

Complementary Fitness Logo

Welcome to this week’s newsletter & updates:

“Exercise is great for your muscles and keeping your mind sharp, but several studies have shown that the benefits of exercise extend right down to the cellular level.  It basically can effectively stop the aging clock at the cellular level – so get moving”!

(I ‘borrowed’ this tweet from @DrFrankLipman)



Recent study results (in the American Journal of Clinical Nutrition) show that adhering to a healthy plant-based diet for 3 years was associated with a 30% reduced risk of cognitive impairment but following an unhealthy plant-based diet was linked to a greater risk ie 36%.

Some foods on the 10 year study identified individual foods linked to lower incidence of cognitive impairment which included: fruits, garlic, legumes, nuts, tea and vegetables.

Foods associated with a higher cognitive risk included fish, meat and sugar.


We all know that we could say that we’re following a vegan or plant-based diet but that if it has a high percentage of (even if “vegetarian”) includes fried foods incl chips, veggie processed foods and meals, white breads, pastas, sodas, crisps, muffins, chocolate and sweets, that isn’t healthy so best being mindful of what we buy and consume and try to eat well to nourish our bodies and minds and give them what they need to thrive.


I’m sure that a lot of us are aware of what we’re buying, cooking, eating and drinking but it just gets us thinking and trying to improve our diets a wee bit more.

Balance is key though: a few squares of dark 70+ dark choc and a glass of red wine now and then won’t do us any harm (phew) but it’s the majority of what we’re doing, eating etc that matters and we all want a happy healthy life and lifestyle – right?


Here’s a smoothie recipe that’s full of microbiome-friendly foods to nourish the gut.  It’s also tasty, easy to make, and even sneaks in some greens!  Just blend everything up until it’s smooth, creamy and enjoy.


  • 1 cup frozen blueberries
  • 1 cup frozen pineapple/banana
  • 1 – 2 tbsp chia seeds
  • 1 tbsp almond butter
  • 1 cup spinach (or other green leaves)
  • 1/4 cup yogurt (plain, dairy or non-dairy)
  • 1 – 2 cups coconut water


I came across another similar recipe and this one’s called the ultimate anti-inflammatory smoothie! and its ingredients are


  • 1 cup unsweetened plant-based milk
  • 1 cup fresh leafy greens (eg kale, baby spinach)
  • 1 cup frozen pineapple
  • 1 ripe banana, sliced (even tastier if frozen!)
  • 1/2 teaspoon flax seeds
  • 1/2 teaspoon hemp seeds
  • 1/4 inch piece of fresh ginger (peeled and sliced)
  • 1/4 inch piece of fresh turmeric (peeled and sliced)
  • 1/4 teaspoon ground cinnamon (Ceylon cinnamon ideal)

The recipe also suggests that you can subtract any ingredients or add any superfoods in that you prefer, or have to hand eg blueberries.  If I was making it, I’d only add in ½ cup of frozen banana and ½ cup of frozen pineapple but probably up the flax and hemp seeds to at least one tsp each but that’s just me.


Well, it’s gone so quickly and it’s the last week/weekend (well – until 28th) of the Fringe and festivals – I just love it.  Edinburgh is so vibrant and we’re lucky to live in such a cultural city where it’s ‘all happening’.


Not a Fringe event but just to let you know that there’s a free event and all welcome to go along to a brass band performance at Saughton Park tomorrow, Tuesday 22nd.   The group is called New Antonine Brass and the event will be from 2pm to 3pm.  Fingers crossed for good/dry weather.

(thanks to Bryce, Tue class for the info).

I look forward to seeing you in classes this week for more bone building, strength & flexibility improvements and benefits.


Easiest and best way that you can pay for classes:

  • With cash ie £6 per class (always best and I have change)
  • Directly into my bank account (if you don’t have my details, email me and I can give you my sort code & business account number).
  • Alternatively, using my SumUp card machine (although sometimes, it seems to ‘play up’!!)


Remember to let me know if you have any comments, news and keep me updated with anything that’s happening with you ie health-related stuff, goals, achievements etc.


See you soon, Susan