Complementary Fitness Easter 2 April newsletter

Join our Easter Fitness Pilates, Fitness Yoga & resistance/weights classes in Craiglockhart & Colinton, Edinburgh where our all level effective classes for men and women (except pregnancy) can help you improve your fitness, strength, stamina, core, posture and flexibility

HEALTH and LIFESTYLE
Did you know that ….

I’m so glad that we’re into the 2nd quarter of the year and looking forward to some lovely Spring weather.
I’ve noticed a difference already with longer, lighter evenings now that we’re into BST.

I hope that you all enjoyed your Easter weekend and wish you a happy Easter Monday too.
A reminder that ALL classes are ON over the holidays and look forward to seeing you and working out with you this week as always.

I did another tiny 2 minute Fitness Yoga warm up sequence for you to do along with me and/or to see what we do in our Thursday 7pm and Friday 9.30am classes. As always, in all classes, options to make exercises and stretches easier or more challenging are there for you.

We occasionally do some side planks in our Fitness Yoga classes too (once we’ve warmed up and got well underway the class). The side plank can be done on a forearm and with both knees bent too – as shown in class too as an option. We can also perform this with one arm lengthened, hand on the floor and rotating the whole body 90 degrees with both feet on the floor and one foot in front of the other to help balance.

We can also try the more challenging option starting in full side plank then open/lift the top leg up which is then parallel to the floor so all the weight is supported on the floor just on one hand and one inside foot!
Not easy and I do wobble, honest.

Antioxidants are vitamins, minerals and phytochemicals and the main antioxidants are vitamins C, E and beta-carotene, the minerals selenium and phytochemicals such as flavonoids (which are found in citrus fruits and other fruits) lycopene (found in tomatoes, ruby grapefruits and watermelon), quercetin (in tea, onions, apples), resveratrol (in red grapes and red wine) and the glucosinolates (found in broccoli and greens).
I’ve read that olive oil also seems to make LDL cholesterol more resistant to oxidation and that garlic is an antioxidant too because it contains allicin which helps to lower LDL cholesterol).

Something to think about:
I’ve noticed in the freezer sections of big supermarkets that they sell packs of frozen fruit and veg ready for making smoothies and I thought ‘I could do that’ so when I bought a bunch of raw beetroots, other veg & fruit,
I decided to ‘grate’ it all up in the food processor. The first batch that I made was from 4 or 5 small raw beetroots, a large organic carrot, a few stalks of celery, a large courgette, some rocket, an apple and seeds from a pomegranate. There was enough for about 8 packs and each one would be enough for 2 smoothies but I also thought a pack would be good added in to stews or on top of soups to add more texture, vitamins and minerals.

Am I getting inventive in my old age?

I’ve been using the freezer more too and when supermarkets have veg on offer ie aubergines for 50 or 70p each, I buy a few, steam or cook them, chill then lay them in sealed pouches and pack in the freezer for another day.

I made another one of my ‘add in a bit of this, a bit of that’ smoothies again for breakfast the other day (oh no, not another recipe with those ‘strange’ ingredients I hear you say!)…
To my nutribullet beaker cup, I added a small avocado, 1½ cups of almond milk, a tsp bee pollen (yes it arrived along with other stuff in my order from realfoodsource.com), 1 tsp powdered greens, 2 tsps each of hemp seeds and chia seeds + 1 tsp moringa powder. I blended it all together and topped it with some freeze dried rasps + beetroot and some grated fresh coconut and it was delish and filled me up till lunchtime.

avocado + coconut smoothie with dried beetroot, rasp & coconut topping

Oh the grated coconut was one of those things (maybe I’ve mentioned it?) that when I bought a coconut, we (!) cracked it open, I blended the flesh with 4 cups of water (inc the coconut water that was in it) and squeezed it through a nut-milk bag to make coconut milk (soooo easy once you crack it open!). With the blended/grated coconut flesh that was in the bag, I open froze it and then put it in a couple of zip lock freezer bags.
I’m definitely doing this again and buying coconuts from now on.
If you haven’t heard about moringa powder, it’s full of protein, fibre, vitamins A, E & K and you can order it from realfoodsource.com and it’s on promo atm too. On their website, it says that their organic freeze dried beetroot is great for people who exercise (it is and there are studies to prove it), it’s a great source of fibre, iron, vit C, protein and calcium. It can be added to drinks and smoothies and says 100g of freeze dried pieces is equivalent to 1k of fresh organic beetroot. I’ve just bought and started using this but also like the fact that I can blend/grate and freeze fresh veg & fruit when on offer and in season too.

Have you got any tips that you can share with us? Let me know & I’ll pass on.

I look forward to seeing you and working out with you this week so that we can continue to improve on our fitness levels, strength, posture balance and flexibility together.

Contact me by email: info@complementaryfitness.co.uk (type: ‘Pilates/Yoga or Fitness’ in the heading thanks).

Susan
www.complementaryfitness.co.uk

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