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Complementary Fitness 4 January News

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Hi & Happy New Year to you, let’s hope that 2021 will be a brighter & much better year for all of us, yay.

All our classes start back this week.

Just to let you know that I checked on GovScot’s website & SportScotland website for guidance on outdoor fitness classes and on their update of 15/12/20 says:

Outdoor Sport & Leisure Activity

*Organised non-contact sport and physical activity may take place outdoors in a Level 4 area including ‘field of play bubbles’ for up to a maximum of 30 people as long as 2m physical distancing is maintained at all times, before, during and after the activity.  Participants should leave facilities immediately following exercise.

*Outdoor group coaching for organised sport and leisure activities including personal training and fitness classes can continue to take place with up to 30 people at any one time, including the coach.  Physical distancing must be maintained at all times.

There’s also helpful guidance on exercise and wellbeing:

“75.3  Anxiety, mental health and wellbeing – The pandemic is leading to an increased risk of anxiety and mental ill-health for people.  We know that sport and physical activity can have significant benefits for people’s mental health so it’s vital that we continue to promote those benefits, so people are encouraged to get involved”.

So I hope that you’ll join me in our outdoor Wed & Fri 10am classes at the Padel Court and if you’re joining us for any online class, I’d be grateful if you’d let me know which class & date your online payment is for, thank you

On a different note but still about lifestyle:

We’re encouraged to eat high quality protein (eg fish, lamb, turkey, chicken, beans, seeds & nuts & some veg ie broccoli, spinach) at every meal because it helps to balance blood sugar.  It’s recommended that a portion of protein is about the size of your palm but we shouldn’t be eating protein excessively which would be bad for our kidneys.

Did you know that fat doesn’t make us fat?  Nope, eat good quality fats ie coconut oil, avocados, nuts, good olive oil & olives, organic free range meats, wild salmon & seafoods as fat helps us feel full.  Sugar makes us fat. 

Stay hydrated during the day, drink 8-10 glasses of water and I love to add a squeeze of fresh lime or lemon into mine.  Our brain & body is around 70-80% water so top up.

Eat good quality carbs that are colourful & filled with antioxidants and high in fibre.  Low glycaemic carbs are recommended coz they don’t raise your blood sugar levels as much as high glycaemic foods do.  You’ll probably know that white rice, pasta, bread & potatoes are high GI foods so opt for wholegrain, multigrain varieties instead (containing more fibre too).

Vitamin D, zinc & selenium (which are important for anti-viral immunity) as well as a healthy gut microbiome have been highlighted as potential contributors to the fight against the effects of Covid-19 according to findings during a virtual conference called Nutrition and Covid-19 by the British Nutrition Foundation.

You could consider taking a Vit D and zinc supplement.  I like adding a few Brazil nuts into my diet to try to ensure I’m getting enough selenium.

Are you taking part in Veganuary (a combo of veganism & January)?  It’s all about encouraging people all over the world to switch to a plant-based diet during the month of Jan.   Reasons that some might want to switch to being vegan, or trying it out for a month, include animal welfare and lifestyle choices to helping protect the environment.

Did you know that a 2018 study by Oxford University found that, ‘avoiding meat and dairy is the single biggest way to reduce your impact on Earth’.  The study also discovered that plant-based diets reduce the emissions involved in food production processing, packaging, & transport by up to 73% compared to non-plant-based diets.   As with any diet, ensure we get enough vitamins, minerals & nutrients from the food that we’re eating.

What you can eat when considering a vegan diet:

  1. Fruit and vegetables.
  2. Legumes such as peas, beans and lentils.
  3. Bread, rice and pasta.
  4. Dairy alternatives eg coconut, oat, hemp or almond (or other nut/seed) milk.
  5. Nuts and seeds.
  6. Vegetable oils.

I read that stress can increase adrenaline and cortisol anxiety hormones in our body and that omega-3 fatty acids (found in salmon, chia & flax seeds) have anti-inflammatory properties that can help counteract the negative effects of these stress hormones.

Chia pudding anyone?  Yum.

According to The Mental Health Foundation, 50% of UK adults who experience stress because of Covid-19 pandemic find that getting out to green spaces, parks etc helped them to cope.  Getting out into the fresh air helps to clear our head and it’s an opportunity to get some exercise and burn a few calories – great after those festive tipples, mince pies & panetonne!

Like me, you may have read that magnesium suppresses stress hormones and blocks the entrance of stress hormones to the brain.  Many of us don’t get enough magnesium in our diets.  Also some lifestyle choices can also deplete magnesium ie drinking alcohol or caffeine, soft drinks and taking antibiotics.

Ways to up our magnesium levels: include plenty of leafy greens in our diet as well as nuts & seeds (particularly cashews, Brazil nuts, almonds & sunflower seeds), avocado, bananas, cacao, quinoa, oats & brown rice.  Plenty of choice there and everything that I love and just thinking off the top of my head: instead of more of that vegan version of panetonne (which is delish) that we were given as part of a Christmas present, I’m going to make a vegan choc mousse.  I’ve made it loads of times before and given you the recipe but it’s basically, blending an avocado, a banana, 1 or 2 tsps of cacao powder and loosening it a bit with some almond or other non-dairy milk.  Top off with defrosted rasps/strawbs, maybe some cacao nibs (more magnesium) and desiccated coconut or hemp seeds.

I look forward to seeing you and working out with you this week.

Onwards & upwards in 2021.  Let’s stay as positive as we can & support and encourage each other as always.

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take care

Susan x