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Complementary Fitness 8 April Newsletter

Complementary Fitness Logo

Welcome to this week’s fitness newsletter.  Grab a cuppa and enjoy reading:

Just to let you know that Environmental Working Group’s Dirty Dozen Clean Fifteen 2024 updated list has just been revealed and I thought you’d like to have a look.

EWG’s 2024 Shopper’s Guide to Pesticides in Produce | Dirty Dozen

It says that of the 46 items included in their analysis, there were 12 fruits and vegetables that were most contaminated with pesticides.  You can view the Full List of Dirty Doz & Clean 15 from the link.

You can also click on the FAQs to find out why we should be concerned about pesticides etc here EWG’s 2024 Shopper’s Guide to Pesticides in Produce | FAQ



Lately, for breakfast, I’ve been making this yoghurt/kefir, berry & seed ‘porridge’.

In prep, I grind equal quantities of flaxseeds and chia seeds together in a coffee mill grinder and put in a glass jar and store in the fridge.

In the morning, I add and mix in 4T of the seed mix into some yoghurt (it can be Greek yoghurt or maybe soya or coconut yoghurt but I make my own organic soya kefir and usually, not always, use that).  I add in some defrosted berries and maybe also top off with some hemp seeds or a tsp of nut butter.  It’s full of pre/probiotics, omega 3 fatty acids as well as vitamins, nutrients incl phytochemicals from the berries and its very filling and delicious.


I know I usually describe my diet as being vegan but it’s more or less 95% vegan.

I do enjoy a well-cooked organic home made omelette now and again (the other non-vegan thing is a good quality manuka honey if/when I’ve got a sore throat).

Anyway, I made a huge organic green pea & green bean 3 egg omelette and added some shelled hemp seeds on top.  I added some olives, sauerkraut, kimchi ‘on the side’ and cooked some exotic mushrooms too and it was delicious and kept me full for hours.

Lately, I’ve also been making a healthy chocolate-y dessert treat – is there such a thing?  Oh yes.

I add 1 heaped teasp of nut butter (usually almond) into a small bowl, 1 tsp cacao powder and mix it with a small amount of maple syrup.  Mix it all up together (it may take a while to mix in the cacao powder) but it’s delish.

I kind of adapted the recipe from a neuroscientist (Dr Robert Love that I mentioned before) and his recipe is:

1 cup of melted coconut oil, 1 cup organic almond butter, 1 cup sweetener, 1 cup cacao powder and ½ tsp salt – mix and divide into portions.  I’ve yet to try this one out but for me, 1 cup of sweetener would be tooooo much and too sweet for me, I’d have to reduce the amount – as you do!  Ha, that’s just me.  I wouldn’t want my blood sugar to spike although with the coconut oil and almond butter ie healthy fat & protein, it shouldn’t, too much.



After all that talk of food, let’s talk about some of the benefits of walking everyday:

  • Improves glucose tolerance
  • Improves digestion
  • Can prevent diseases incl early dementia
  • Boosts immunity
  • Relieves back and joint pain

As you’ll know, all of our classes are about improving our fitness levels, core and overall strength, flexibility and balance.

We use our own body weight to tone up our muscles when we perform lunges, squats, maybe some push ups, shoulder bridges, step touches, knee lifts etc.

In a section of our Wednesday morning classes, we can also opt to exercise with hand weights, a kettlebell and resistance band (1 or 2 or you also use hand weights in our other classes too, well done).

Did you know that when we exercise with weights, it raises our metabolism for up to 48 hours afterwards – good to know.

We’ve talked before about losing muscle mass as we age – it’s called sarcopenia so ideally, we want to stay as fit and strong as we can so that we can get ourselves around, be able to lift things in ‘everyday life’ ie shopping, be able to get up and out of our chairs (sounds strange or a long-way-off now but we want to still be able to do this when we’re in our 80s, 90s and beyond).

We want to be able to lift, carry and play with our kids, grandkids, play with them on the floor, run around after them and have fun.

So keep going (ie keep coming to classes), keep exercising, walking and doing what you do to continue living a healthy, fit and active lifestyle.

Great healthy food, exercise, sleep, rest, learning, breathing, fun, holidays, friends and family are all important.  What do you think?  What else would you add to this? ………….

Let me know.

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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