Complementary Fitness Newsletter 29 July

It’s week 3 of our 6 week Summer classes. Come and join us, details and times are on the Classes Page of this website.

HEALTHY LIFESTYLE

Something to think about
It’s not too late to kick start your summer fitness plan. Whether your training for a fun run, or even the Tough Mudder race in a few weeks time or slimming down for the beach, Complementary Fitness classes can help you achieve your health and fitness goals.

Decide what you want. Believe you can have it. Believe you deserve it and believe it’s possible for you.

There is no diet that will do what healthy eating does. Skip the diet, just eat healthy (from Hungry for Change)

Did you know?
– that you can make a simple non-dairy ice cream by blending 2 frozen chopped bananas, 2 tablespoons of nut butter and some shredded coconut – give it a try, it’s easy.

– that most people with IBS find that exercise is a great way to ease symptoms as it helps to stimulate normal gut contractions. It’s effects were shown in a 2011 study where people who increased their physical activity had reduced symptoms.

– that the UK could soon have it’s own medicinal honey. Researchers from Queen Margaret University found that honey from Portobello was just as effective as manuka honey at killing several strains of bacteria that infect wounds including E coli. This is due to the particular polyphenols (antioxidants in plants) it contains.

– that nuts are energy packed, rich in protein, full of antioxidants, vitamins and minerals and a good source of essential fatty acids such as Omega-3, mono-unsaturated fatty acids (good fats) which help to lower cholesterol levels. They are high in minerals ie calcium, zinc, magnesium, potassium and selenium and they’re rich in dietary fibre.

Nuts can also improve blood sugar levels by slowly releasing energy and lowering the glycaemic load of starchy, carbohydrate meals they are eaten with which can reduce the overall risk of diabetes and cardiovascular problems.

More about nuts:
Almonds are calcium rich, high in Vitamin E and good for heart health.

Brazils are ideal for low thyroid function due to their selenium content which is needed to produce thyroxin. Selenium also helps heal sounds, support immunity and fertility.

Cashews have good protein levels, are rich in magnesium, zinc and iron.

Hazelnuts are a good source of folic acid which has a key role in keeping homocysteine levels normal. It is needed to produce healthy red blood cells and prevent anaemia. Folic acid is also important for aiding rapid cell division and growth especially in infancy and pregnancy.

Pistachios are rich in B6 which is important for hormonal balance. They’re a good source of potassium and fibre too.

Try this Nutty Banana Smoothie recipe:
Blend together a good handful of mixed nuts eg brazil, cashew, almond OR 2 tablespoons almonds, hazelnut or cashew butter,
2 bananas, 400ml almond or coconut milk.
You could add some ice or some berries for a sweeter smoothie. Enjoy.

Super Easy Raw Chocolate
Ever tried making your own raw chocolate? This recipe is super easy and tasty!

Ingredients
200g cacao butter, 3 heaped tbsp cacao powder, 3 tbsp lucuma, 4 tbsp shelled hemp seeds, 4 tbsp agave nectar,
pinch himalayan salt, 1tsp supergreens (optional) (all from Real Foods)

Instructions
Melt the cacao butter.
Carefully pour the cacao butter into a blender and add all the other ingredients. Then blend all the ingredients together. When blended into a smooth consistency, pour into a container and set in the freezer for approx 1 hour or when you can see the chocolate has set.

Complementary Therapies
Let me know if you’d like to book an appointment with me for a relaxing massage or deep tissue sports massage or reflexology treatment.

Please keep giving me all your feedback, keep me updated on your health and fitness improvements, thanks.

CONTACT ME
Email me at: info@complementaryfitness.co.uk

take care, I’ll see you in classes this week/soon.

Susan x
www.complementaryfitness.co.uk

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