I hope I find you all fit and healthy and looking forward to an active summer. This quarter’s newsletter focuses on the tricky summer eating season so I have come up with ideas to increase your water drinking without being bored and how to negotiate bbq’s and the bread! Remember it’s not all about fruit, which is packed with sugar these days but remember your veggies too! Now you can go off and dance round a big stone in the garden for the rest of the day or go try my summer refresh exercise, click for the video!!.
This is one of the most common subjects that I talk about to customers. We are all beginning to know that grains are not great for us, they cause bloating, brain fog, weight gain and can be a cause of arthritic joints too. When I suggest people come off grains I get met with a look of shock and “what else can I eat?”. Therefore I think a list of ‘alternatives’ would be helpful. I’ve tried to relate it to eating out at BBQ’s but with a few other ideas thrown in. It’s really worth trying to cut grains out for even 4 weeks to see how you feel, the vast majority of you will feel and look lighter and brighter I’m sure.
Also, it’s worth practising saying – ‘No thank you I don’t eat grains’. It’s so common now that no-one bats an eyelid. You’re not being awkward you’re choosing to make yourself healthy. Also, don’t go for the ‘gluten free’ supermarket alternatives, they are generally full of sugar or other grains such as rice and potato which are still high glycaemic i.e. your blood sugar spikes and troughs causing energy fluctuations and cravings.
Here’s the ideas:
Burger in a lettuce leaf: Wrap your burger in a lettuce leaf rather than a bun or try this spiced mince in an Asian lettuce leaf. You can still pop your cheese and onion on top of the burger just wrap and eat.
Spaghetti alternative:Instead of Spaghetti Bolognese try courgette strip Bolognese (just use a veggie peeler to make the strips but don’t use the seed bit) because frankly pasta doesn’t taste of anything!!
Dips and Tortillas replacement: exchange for nuts if you are hosting or take some with you if you’re not!!
Egg Muffins as a breakfast alternative: For breakfast instead of cereal cook up a batch of egg ‘muffins’ – they can be frozen then defrosted overnight ready for breakfast. Just whisk 3 eggs add ingredients such as ham, bacon pieces, grated courgette, carrot, spring onion. Pour into oiled bun tins and bake for 10 mins at 180C.
Smoothie for any easy breakfast idea: Try this one: coconut milk, almond milk, 1 inch piece of fresh ginger, fresh or frozen mango. Smash it up in a blender. Enjoy.
Summer is a really good time to implement these changes so make the most of it and by autumn you won’t even be aware you miss grains.
Everyone knows the benefits of drinking water but I get lots of clients just saying they don’t like the taste.
Well I’ve picked a few recipes below to stop that excuse!! Surely there will be one that each person will like and I’ve added in a couple which are liver detoxing as well. If you’re hosting a BBQ try one or two of these ideas, let me know how you get on.
Cucumber Lemon and Mind Water
(Liver Detox)
In a Jug
2 sliced lemons
1 small sliced cucumber
10-15 mint leaves
Refrigerate for 4 hours.
Strawberry Detox Water
(anti-inflammatory, antioxidant)
1 cup strawberries
2 cups watermelon sliced
2 sprigs fresh rosemary
Dash of salt
Filtered water. Refrigerate.
Apple Cinnamon Water
1 jug of water
1 apple sliced
1 teaspoon or stick of cinnamon
Squeeze of lemon juice.
Refrigerate.
Fat Flush Water
(alongside exercise!!)
2 litres of water
1 tangerine in sections
½ grapefruit sliced
1 cucumber sliced
4 mint leaves
Refrigerate
Really opens up the lungs, re-energises and stretches out back and legs (take care if history of disc injuries).
Breath in and lift hands overhead, breath out and drop forwards exhaling and let arms and head relax (you should be looking through you knees). Return to start on inhale. On each downwards movement change hands to reach right foot, left foot, between feet etc. Do about 20 repetitions.
Therapy Taster Day
at Basepoint Business Centre - Thursday 9th of July 2015 -
Special Offer*: Your chance to try a complementary therapy session from just £10. * Mini facial with Microdermabrasion (£20, 30 minutes), sports massage (£10, 20 minutes) and reflexology (£10, 20 minutes). Thursday 9th of July 2015 at Basepoint Business Centre Main reception, 10:00am to 4:00pm.
Call 01473 722727 to reserve slot.
Diamond Peel Microdermabrasion
with Rebecca Oliver - Friday 17th July 2015 -
Special Offer*: your session at £30 only (a massing saving of £15!). *Friday 17th of July 2015 at Refresh Wellness, available 9:30am to 1:00pm.
Treat yourself to diamond peel microdermabrasion to see your skin glow after it has had a deep exfoliation, followed by a hydrating mask and collagen eye mask. An absolute must for summer glowing skin.
Call to book your appointment or find out more on 07808 747580.
Workshop on Natural Allergy Therapy
By Miranda Hilton - Saturday 8th August 2015, 2-4pm -
- Refresh Wellness -
Price: £5 (includes refreshments).
Natural Allergy Therapy is a safe, non-invasive and pain free way to find out exactly what you are allergic to; gets to the root cause of your symptoms; and uses safe and natural desensitising remedies to help resolve the allergic condition.
