Welcome to this week’s pre-Halloween fitness newsletter. I hope that you’ll join us this week in our Fitness Pilates, Fitness Yoga & core resistance classes in Dreghorn Loan Hall, Colinton + Craiglockhart church hall, Edinburgh
All level effective classes for men and women (except pregnancy) to help you improve your fitness, strength, stamina, core, posture and flexibility
All our class details and times are on the Classes page of my website.
FITNESS & LIFESTYLE
Did you know that?
In last week’s newsletter, I asked that we each bring a squash or pumpkin and use as a weight in our Wednesday 9.30am class this week (31 Oct). Remember that you can also wear any Halloween outfits to workout in too.
I can’t wait.
A new study has revealed that if we have high amount of belly fat, it’s associated with reduced cognitive function as belly fat secretes inflammatory markers. The study of 5000 people aged over 60 had their waist-hip ratio measured. Researchers found that where our excess weight is deposited influences our brain health.
You can calculate your waist-hip ratio by dividing your waist measurement by your hip measurement.
A ratio of 0.85 or more for women (1.0 for men) means we’re carrying too much weight.
It’s a good idea to try to keep your omega-3 fatty acid intake higher than your omega-6 coz too much omega-6 may contribute to inflammation and weight gain.
Omega-3 is found in flaxseeds, walnuts, chia seeds, rapeseed oil.
Improving your O-3 ratio can help to improve memory span, learning ability and happiness levels and a deficiency is linked to depression, anxiety and bipolar disorders.
Omega-6 is found in sunflower and sesame seeds, corn oil.
I read that fat transports the fat-soluble A, D, E & K vitamins around the body.
Vit A boosts collagen and elastin levels
Vit D supports hair growth and prevents skin damage
Vit E helps prevent wrinkles and dark spots
Vit K speeds up the healing processes of bruises, marks and scars.
An article in a healthy mag says that walnuts are packed with good fats, are a great plant-based source of omega-3 and can help heart health and they may also reduce the risk of type 2 diabetes by half.
A Uni of California new study found that after doubling their daily walnut intake from 1.5 to 3T, study participants shows a 47% lower prevalence of type 2 diabetes than those who ate none.
Add 1T of walnuts to porridge, sprinkle another over salad and enjoy a handful as a snack.
When I prepare overnight oats, (I make a small one for our granddaughter once/twice a week too when we have our breakfast together), I add ½ cup organic gf oats in a jar, add ½ tsp ground cinnamon, some chopped up prunes (remember we talked about the benefits of prunes in our newsletter of 15 Oct?), 1 tsp of powdered greens, sometimes some turmeric powder & a twist of black pepper, some berries etc. I sometimes add some maca powder or other ‘superfoods’. I’ll also soak some walnuts overnight then the next morning, rinse and drain them and add on top of the oats mix.
Now that the clocks have gone back and it’s darker earlier in the evenings now, I like to get comfy and cozy. My ‘big coat’, boots and scarves have been on. I feel the cold and like to keep cozy by making and eating ‘comfort food’ which is usually a big bowl of home made soup.
My favourite is red lentil with lots of veg and I like to make it creamier by adding in a tin of coconut milk.
I love stews and porridges at any time of the year but particularly in the autumn. We love to make big batches of soups and stews and freeze some for another day. Layla, our wee granddaughter loves them too.
I love the autumn when it’s cool or crisp, (not too cold or freezing), I’m all wrapped up and the sun is out, the leaves are all shades of gold, green, red etc. It’s lovely getting out for a walk on days like this and getting some fresh air too.
Thanks to Norma M (Fri Fitness Yoga class) who commented on last week’s newsletter (that was posted on my Complementary Fitness Facebook page) who said:
“Great classes! Susan is very good at offering alternatives and applauding your efforts. Very enjoyable classes. You’ll notice the difference!”
Thanks for taking the time to comment Norma, I appreciate it. (Norma gave me permission to use her comment here).
Any more comments anyone? Please let me know and also if I can add it into future newsletters so that others can see what our class participants think, thank you.
Please let me know how you’re getting on in our classes and what improvements you feel you’ve made in your fitness, diet and general lifestyle, thanks – I look forward to hearing from you and seeing you soon.
I look forward to seeing you and working out with you this week in Dreghorn Loan Hall and Craiglockhart Church Hall so that we can continue to improve on our fitness levels, strength, posture balance and flexibility together.
Contact me by email: firstname.lastname@example.org