Fitness Newsletter 14 October

Click on the Classes Page for times and venues of COMPLEMENTARY FITNESS Autumn Classes
Register your place for the new Tue + Thurs All Level Fitness Pilates courses starting this week.

HEALTHY LIFESTYLE

Health & Exercise
Read the Physicians Committee for Responsible Medicine – the New 4 Food Groups List
http://www.pcrm.org/health/diets/vsk/vegetarian-starter-kit-new-four-food-groups

Veg Diet Myth of the Day: “I don’t have the willpower to be a vegetarian
BUSTED. That lack of willpower might actually be rooted in something biochemical, but there’s still hope for us all. “Studies suggest that cheese, chocolate, sugar, and meat all spark the release of opiate-like substances that trigger the brain’s pleasure centre and seduce us into eating them again and again,” says Neal Barnard, MD, VT’s Ask the Doc columnist and president of the Physicians Committee for Responsible Medicine. “These foods stimulate the same opiate receptors in your brain as heroin or morphine, albeit to a lesser degree. Luckily, there are many healthy dietary and lifestyle changes you can make to break food addictions.” To break from these addictive foods, the doctor suggests focusing on what you’re eating today instead of thinking of your diet change as a “forever” decision. “Focus on the short term. A three-week break will be enough to get you started.”

Recipes
1) Chia Indulgence – a pre workout boost porridge recipe
40g oats, 250ml coconut milk, 1 tbsp chia seeds, 1 tbsp honey, ½ tsp ground cinnamon, pinch nutmeg, ¼ tsp vanilla extract,
½ banana, drizzle of maple syrup.
Put he oats and milk in a pan, bring to the boil and simmer for 5 mins. Add the chia, honey, spices and vanilla.
Serve with banana and maple syrup.
But don’t undo the health benefits by smothering your porridge with sugar as it can spike your insulin levels, promote liver fat storage and increase sweet cravings. Instead, opt for lower GI sweeteners such as honey and maple syrup which contain anti-inflammatory compounds.

2) Aubergine + Sprouts in Coconut
We bought some Brussel sprouts and a packet of baby aubergines (probably about 7 or 8 in the pack) and a tin of organic coconut milk. We always have a late lunch on Tue & Thurs (with maybe a tiny snack of a couple of oatcakes later) because of evening classes. For our lunch on Thursday, we fried a sliced onion in coconut oil, added the sliced sprouts and cooked for a bit longer then added the baby aubergines (which had been cut in ½ lengthways – you could use a larger aubergine instead cut in to small pieces). We poured over the coconut milk and cooked the veg for about ½ an hour. It was delicious so thought you might like to try it too. You could add garlic, some fresh chilli or toasted cashew nuts over the top at the end and eat this dish with some crusty bread.

3) Cacao Nib Pudding
1 avocado, 1 banana, 1/4 cup of almond milk, 3 tablespoons of cacao powder,
3 tablespoons of raw manuka honey, a small handful of cacao nibs for sprinkling
Put all your ingredients into a blender and blend them together.
Put the mix into a small bowls of serving sizes you desire.
Sprinkle over some cacao nibs to complete the dish

Something to think about
Fitness is not about being better than someone else. It’s about being better than you used to be.
(Healthy Living Tips)

The miracle isn’t that you will finish. The miracle is that you had the courage to start.

Strong is the new beautiful.

Feedback
Please continue to give or email me all your feedback and comments about classes, keep me updated on your health and fitness improvements, let me know how you’re getting on. ALSO after reading each Fitness Newsletter, if you want to comment it or about classes, please go to the News Page of my website, click the ‘continue reading’ tab, on the latest Newsletter, scroll down to the Comment Box and type your comment. You can include your initials, first or full name, add your email address or type in my email address.
Please have a go and comment this way so that my website is more interactive, thanks.

Complementary Therapies
I’m also a Complementary Therapist and therapies include: relaxing or deep tissue remedial + sports massage, reflexology treatment or Hopi candle treatment, please get email me if you’d like to arrange an appointment with me.

CONNECT WITH ME
Email me at: info@complementaryfitness.co.uk

I look forward to seeing you soon.

Susan x

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