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Complementary Fitness 4 March newsletter

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Welcome to this week’s newsletter & updates:

I’m starting off this week’s newsletter with lifestyle, diet/nutrition and exercise tips so here goes and you could grab a mug of tea or a coffee and read and hopefully enjoy the read:


You’ve probably heard that vitamin D and calcium are essential for healthy bones but ongoing research suggests that the polyphenols in foods like blueberries, coffee and chocolate (the ‘good stuff’) may also be beneficial for skeletal health (according to an article in MindBodyGreen)


  • A new study found that the antioxidant and anti-inflammatory effects of polyphenols make a polyphenol-rich diet a “promising approach” to preventing and treating osteoporosis which is a condition of weak, brittle bones.
  • Bone health is something we should think about.  Osteoporosis majorly increases our risk of falls and fractures, which can become deadly the older we get.
  • Bone is a dynamic tissue that’s always changing, so load up on those polyphenol-rich foods now!

Also, read:

4 Habits For Maintaining Bone Health & Preventing Osteoporosis | mindbodygreen

Sneak peak, the 4 habits are:

  • Eat a nutrient-rich diet
  • Do resistance training
  • Ensure you’re eating enough food, especially protein and
  • Focus on posture and balance

And 3 habits that can improve our bone health as we age are:

  • Perform weight-bearing exercise regularly
  • Stay on top of your calcium and vitamin D levels
  • Avoid tobacco, nicotine and alcohol

(more info and reasons why if you click on and read:

3 Habits That Can Improve Your Bone Health As You Age | mindbodygreen )


I love everything about good nutrition, love good food (as you know and can tell!!), love breakfast, lunch and dinner as much as anyone (although I do try to stick to an 8 to 12 hour max ‘eating window’ ie time restricted eating.


There are a few ‘go to’ breakfast dishes that I have and I like to have a good amount of protein to get the day off to a good start (we should aim for around 30g protein per meal if we eat 3 meals a day).  So I might have a fruit & nut protein smoothie, chocolate berry chia pudding, coconut or organic soya yoghurt with nuts/nut butter, hemp seeds & blueberries, smoked scrambled tofu etc (btw there are around 20g protein in a cup of crumbled tofu) and just in case you’re wondering, I don’t eat all of these in one go, just one on any morning!.  I must say though, especially at this time of the year, I love warming food which is very comforting and nourishing.  Many of us settle into a breakfast we like and repeat it every day, choosing only to vary it, if at all, with whatever seasonal foods are available at the time like fresh fruit when in ready ad ripe in summer.

It’s automatic.  It works.  It gets our day off on the right foot.

This breakfast in particular, is packed with nutrients like Greek yoghurt which is an excellent choice for a breakfast protein and the lentils in this recipe are one of the least expensive and most healthy protein and fibre options.

If you make these breakfast rustic burger style patties, you’ll be sure to have a delicious and balanced meal with these sweet potato patties.


The ingredients are:

  • 4 ounces steamed sweet potato
  • 1 egg
  • 1½ ounces cooked lentils
  • 1 teaspoon cinnamon (optional)
  • 2 ounces banana (seems a bit precise but you don’t want too much as they can spike your blood sugar response)
  • 2 ounces yogurt
  • 4 ounces blueberries (fresh or frozen)

How to make them: maybe cook a sweet potato ‘the night before’, cool & put in the fridge, ready for the following morning.  Same with the lentils unless you have some left over or spoon some from a jar or packet of cooked lentils then, in the morning:

  1. Lightly mash the sweet potato and banana together with a fork. Crack the egg and mix it in well.
  2. Add the lentils and combine the mixture, adding the cinnamon, if you like (tastes nice and good to regulate blood sugar)
  3. Preheat a large nonstick pan over medium heat. Add the mixture to the pan in large spoonfuls (you can make the patties as large or as small as you like though).
  4. Cook the patties on medium heat for 2 to 3 minutes per side.
  5. Serve the patties topped with yogurt and blueberries.


I know I’ve missed out a ‘main’ suggestion for lunch or dinner here but I thought I’d share a delicious dessert recipe with you because every now and then, it’s nice to end a meal with a chocolatey dessert and this one has cacao powder, avocado, coconut milk, nuts & nut butter, banana and dates in so still quite healthy.  It serves 4 so scale up or down to suit.


Ingredients you’ll need:

  • 2 large ripe bananas
  • 16 medjool dates, pitted
  • 120 grams (1 cup) pecans, chopped (or walnuts but I’d pre-soak for a few hours 1st)
  • 1 ripe avocado, peeled, stoned & chopped
  • A can (2 cups) of coconut milk but add as much as you think you’ll need
  • 4T raw cacao powder
  • 4T cashew or other nut butter

How to make it:

  1. Cut 4 slices of banana and 1 date into small slices and set aside with a few of the pecans. Blend all the rest of the ingredients in a food processor or blender until smooth.
  2. Spoon into glasses, cups or bowls and place in the freezer for 10 minutes to set. Top with the pecans and reserved banana slices and dates, serve and enjoy.

Oh talking about blueberries, pecans, cacao, sweet potato and cinnamon, did you know that some of the top antioxidant foods to incorporate into our diets weekly are:

  • Blueberries
  • Pecans
  • Cacao
  • Cinnamon (Ceylon)
  • Sweet potatoes
  • Artichokes
  • Kidney beans
  • Beetroot
  • Red cabbage
  • Green apples
  • Green tea and
  • Rosemary

Enjoy these and other antioxidant-rich fruit, vegetables, nuts and legumes etc in a variety of different ways and meals.


In our fitness Pilates/yoga classes, I love doing a downward dog/inverted V into a full plank and repeat sequence with you.

Why?  Coz it’s great for strengthening our core abdominals and back muscles as well as strengthening the entire body and stretching out the legs, glutes and back muscles.

Are you ready to do a few more of these with me this week?  I hope so.

I’ve mentioned before and you’ll know that there are so many things that we can do to live a longer life ie from making healthier dietary choices to, exercising, moving more, reducing stress to sleeping better.  Let’s continue to be as fit & healthy as we can together going forward.

I like this quote by @docrob.holistic “create time for your health now or you’ll be forced to make time for your sickness later”.


I’ll keep reminding you that on Fri 29 March (Good Friday), I’m changing our fitness yoga start time to 9.00 (and finishing at 10am sharp), just for that one day.  Put the earlier 9am start time in your diary, phone calendar etc now and set yourself a reminder.


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.


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