Fitness & Health Newsletter 30 July
Newsletter – 30 July 2012

Hi and Welcome to this week’s Complementary Fitness Newsletter
We’re almost at the half way mark of our Summer fitness and lifestyle classes and I hope you’re enjoying them and the variety of class types to improve your fitness, health, wellbeing and positivity.
See current and summer classes on our Classes page – all classes for men and women (not pregnancy sorry).


The benefits of buying organic
First… what is organic (relating to food)? Organic food is produced using environmentally and animal friendly farming methods.
According to the Soil Association, we should look beyond cost and focus on the fact that opting for organic helps you to eat more natural foods and live a more natural life. Organic certification requires that farmers grow crops and rear livestock in line with nature. This means the absence of chemical pesticides, antibiotics and genetic modification practices. According to the Food and Environment Agency, 31,000 tonnes of pesticides are sprayed over UK land each year with a worrying 3,419 pesticide products licensed for use which poses a potential risk to human health. Organic produce is better for the environment and for animal welfare as they’re allowed to roam more freely and live a more natural way of life. Research also shows that organic food is nutritionally better for you. A Newcastle University study found that organic fruit and vegetables contain up to 40% more antioxidants while organic milk contains nearly 60% more. Organic food contains more vitamins and minerals than non-organic.
Find out more about organic food, farming, animals, textiles, beauty products, standards and principles at

Did you know?
*Adding almonds to breakfast cereal helps stabilise blood glucose levels until lunchtime. The unsaturated fats and fibre in almonds help reduce the rise in blood sugar after a meal according to researchers. So even though nuts are high in calories, they are calories well spent, preventing unhealthy snacking later on.

*Habitual behaviour runs on automatic pilot but willpower is like a muscle that can be strengthened through training.

*Start your day with a healthy breakfast to boost your concentration.

*Raw foods are high in essential fatty acids (EFAs) so include flaxseeds, avocados, nuts and seeds.

Complementary Fitness Mindfulness
Practice mindfulness – take 10 minutes to clear your mind of chit-chat, breathe deeply and allow your senses to relax. Notice your thoughts, but don’t judge them. This mini meditation will lower your blood pressure and stress levels and give you space and choice to respond, rather than react, to tension.

In last week’s Complementary Fitness Newsletter, we mentioned repeating positive affirmations daily and I thought I’d share this one with you…. “I’m doing everything I can to live a healthy, happy life”.
Repeat X 10 (15, 20 or more times a day) every day.

Don’t put your exercise routine or healthy eating regime on hold because you’re stressed at work – these are the things that will help to keep you healthy and on top of your game.

Tips for making juices and smoothies:
Use organic fruit and vegetables to avoid pesticides and shop locally to minimise food miles and to enjoy fresher produce.
Juice the right skins – grapefruit and orange skins contain toxins so make sure you don’t juice them. Other skins ie cucumber contain high levels of nutrients (chlorophyll) so it’s worth adding to juices. You can also add milled grains (oatmeal, wheatgerm and seeds like flax, hemp and chia) as these are excellent sources of protein, amino acids and essential fatty acids.

Green plants use chlorophyll to convert sunlight into pure energy. When we eat or drink veggies, chlorophyll helps us perform the energy-boosting functions that allow plants to thrive. Chlorophyll—the “blood” of plants—is actually quite similar in molecular structure to our own blood. Think about the power of adding these health-enhancing functions to your daily life: healing and detoxifying your blood, increasing red blood cell production (more oxygen!), easing inflammation, the ability to bind and remove toxic heavy metals (like mercury) and strengthening your immune system. How can you pass that up? Plus, juicing and blending break down plant walls, which make the chlorophyll more accessible and absorbable, thereby increasing its ability to enter your bloodstream and work its magic.

When making smoothies, you could use the 3:1 ratio of vegetables to fruit to keep drinks more alkaline (health boosting) and nutrient packed. An example of 3:1 ratio might be: cucumber, lettuce, celery and 1 apple.
Get your juicer/blender out and try.
More details and smoothie and juice recipes coming soon.

Something to think about
When someone says “You’ve changed”, it simply means you’ve stopped living your life their way!

“All health issues begin with negative emotions” – Dr Richard Anderson

Product discounts from Green People
Offering a wide range of organic sun creams designed to protect the skin from UVA and UVB rays, Green People are offering 25% discount on all adult sun care products at Just enter the voucher code SUNFIT25 at the online checkout before 30/9/12.
If you’d like to try a small sample sachet of Green People sun protection SPF 15, I can give you one to try, ask me in class this week.

Email me at:

See you in class soon, take care
Susan x

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