Complementary Fitness Logo

Complementary Fitness 22 August Newsletter

Complementary Fitness Logo

Welcome to this week’s newsletter & updates:

This week’s newsletter is mostly/all about good nutrition and fuel for our bodies and minds.

Good healthy food is a favourite topic of mine – as you can tell.

 

I’ve read that the food we eat has a powerful influence over and affects our emotions, personality, the quality and quantity of our memories, and even who we are as a person.

 

The brain represents only 2 – 4% of your total body mass, which is about 2 – 4 pounds for the average person.  However, our brain also consumes about 20% of all the energy from our food.

 

How we fuel our brain through food and supplements has a critical influence on how we think, feel and experience life.

 

To function properly and consistently repair cells, the brain needs the energy it get from food ie fuel.  Most scientists recommend the Mediterranean diet as a great plan to give both body and brain the best quality foods, whether we’re trying to lose weight or not.

 

According to simplesmartscience.com, here’s a list of 10 top foods for memory and brain health that I thought I’d share with you:

 

Fatty fish – Wild Salmon, sardines and herring are rich in DHA, found in Omega 3’s that are essential for brain function and have anti-inflammatory substances.

 

Blueberries – are full of anti-oxidants that help protect the brain from free radicals, that have been shown to increase age related diseases such as dementia and Alzheimer’s disease.

 

Avocados – full of ‘healthy’ fats, avocados promote increased blood flow which means a healthy brain.  They have also been shown to decrease blood pressure.

 

Dark chocolate (75%+ cacao) – packed full of anti-oxidants and includes natural stimulants which enhances focus and concentration.  It’s stimulation effect also improves mood.

 

Vitamin B12 found in chicken, fish and eggs have been clinically shown to decrease the rate of brain decline by 52% over 2 years in patients.

 

Pumpkin Seeds – rich in zinc which has been shown to enhance memory and thinking skills.  They also are full of stress reducing magnesium.

 

Bone broth – this helps in the gut-brain axiom as bone broth has high levels of collagen which reduce intestinal inflammation and boost the immune system.

 

Coconut oil – has been found to help reduce the plaques in the those with Alzheimer’s disease.  It’s also anti-inflammatory in brain cells.

 

Extra Virgin Olive Oil – is one of the best brain foods.  It has powerful antioxidants called polyphenols (also found in green tea) shown to improve learning and memory.

Turmeric – thanks to the curcumin found in turmeric, it is natural anti-inflammatory agent as well as a powerful anti-oxidant.  Boosting the brain’s oxygen intake, it keeps us alert and focused.

 

Plant based protein: the best sources and how much we actually need

Plant-Based Protein: How Much You Need & Top Sources (foodrevolution.org)

 

Some plant based proteins:

  • Tofu
  • Tempeh
  • Seitan
  • Chickpeas
  • Beans
  • Lentils
  • Hemp seeds
  • Soy milk
  • Nuts

 

Just to let you know that I subscribe to Body Me, a UK based company who create and sell organic, natural, functional nutrition in the form of organic protein powder and superfood powder blends.  I love their 3 plant based protein powder (hemp, pea & sprouted brown rice, unsweetened and low carb blend with 24g of complete protein) and also love their organic Reds blend (berries), Greens (organic green superfoods) and have just ordered their Gold blend too (inc turmeric to make a turmeric latte in the evening)

You can read about the health benefits of berries, coconut and turmeric above).

 

I wouldn’t mention and recommend their organic protein blends if I didn’t use and love them so thought I’d pass on the info if you’re looking to add more protein and superfoods into your diet.  I add them into a morning smoothie and also alternate and add in either the green or the red blend.

If you’re interested and want to give them a try, here’s a £15 off for your first order at BodyMe.  To accept, use my referral link: (click or copy & paste into browser):

 

https://nam12.safelinks.protection.outlook.com/?url=https%3A%2F%2Fi.refs.cc%2FrR44lmRy%3Fsmile_ref%3DeyJzbWlsZV9zb3VyY2UiOiJzbWlsZV91aSIsInNtaWxlX21lZGl1bSI6IiIsInNtaWxlX2NhbXBhaWduIjoicmVmZXJyYWxfcHJvZ3JhbSIsInNtaWxlX2N1c3RvbWVyX2lkIjoxMzgzODk5MDU2fQ%253D%253D&data=05%7C01%7C%7Ca025c5bcc04b49a9dc4e08da8056d93f%7C84df9e7fe9f640afb435aaaaaaaaaaaa%7C1%7C0%7C637963407734236099%7CUnknown%7CTWFpbGZsb3d8eyJWIjoiMC4wLjAwMDAiLCJQIjoiV2luMzIiLCJBTiI6Ik1haWwiLCJXVCI6Mn0%3D%7C3000%7C%7C%7C&sdata=72RhneY1V3L%2BGquu87n76tZy3u2s6pMi1ztMcyBlvXc%3D&reserved=0

 

Have you got any more holidays or weekends booked or to look forward to this year?

Let me know.

We’re off to Cumbria for a weekend soon then later in the year, a weekend to luxury cottages in Northumberland again (been there loads and very relaxing and home-from-home).

And of course…. dah, dah, dah ….CLaS again for more sun, fitness & fun.  Again?  Yep.

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

 

Thanks so much for being a valued team member of Complementary Fitness.

See you soon.

 

Connecting with Susan:

www.youtube.com/communityfitness  or

click here for Complementary Fitness Youtube channel

Email me: info@complementaryfitness.co.uk

www.complementaryfitness.co.uk