Recipe of the Week

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HEALTHY COLESLAW

Shop bought coleslaw can be very high in fat and calories, so why not make your own? This easy-to- make recipe combines fresh vegetables with a mixture of store cupboard and natural ingredients for the dressing.




Serves 6
Prep time 5 minutes
per portion: 54 calories (approx.)

1 x large carrot peeled and grated
1 x red onion, peeled and chopped small
¼ x white cabbage, shredded
1 x courgette, grated

For the dressing:
2 tablespoons Heinz Salad Cream
200g 0% fat Live Yogurt
Freshly Ground Black Pepper - to taste
 

1. Mix the salad cream and the live yogurt in a small mixing bowl.
2. Place the grated carrot, courgette, chopped onion and shredded cabbage in a large bowl and mix well.
3. Add freshly ground black pepper
4. Finally, stir in the dressing and mix thoroughly. Keep refrigerated and use within two days.

Fun, Facts & Fitness from Mary Morris MSc.

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Our focus for this week is all about our joints and hearing Rosemary's story reminds me of how many similar stories I have heard over my many years of helping people to stay fit and active. 

Determination to stay as active as possible, despite the discomfort of a condition, is paramount if you are to maintain a good degree of mobility. Many of the workouts on this website are designed to help you do just that. 

As Rosemary suggested, watch the interview What is Arthritis? with Consultant Orthopaedic Surgeon Mr Maneesh Bhatia where he explains the condition. So many of the joints in the body can be affected by arthritis, right down to the wrists and fingers, but the advice is the same for all of them....KEEP THEM MOVING! 

To be honest, the chances are that most, if not all, of us will suffer some level of arthritis in one or more joints at some point in our life, particularly if we have been very active and sporty causing more wear and tear, or if there is a prevalence in your family. Carrying excess weight over a long period will also overload those weight-bearing joints of the hips, knees and spine leading to arthritis.

Thankfully with modern treatments such as joint replacements we can continue to lead a physically active and fulfilling life.  However, those replacements can sometimes be a long time coming and we often need to manage arthritic joints for quite a while before there is the offer of a replacement.  Here we show you that, with regular focus on the controlled and careful movement of your joints, you will suffer less pain and discomfort which will drastically improve your quality of life. 

Tips for Managing Arthritis:

• Start any activity gently.  A thorough warm up is needed to fully 'oil' the joints.  Our Seated Warm Up is perfect as the whole emphasis is on moving the joints and raising the pulse rate gently.
   
• Do Strength Exercises.  Strengthening the muscles around each joint is critical. These strength exercises ensure that the muscles surrounding each joint is able to fully support the joint.  Find the level of strength work that suits you best from Weeks 1 – 4 of The 28-Day Immunity Plan workout.  You can access the videos from the Boosting Immunity section of the website or buy the book from our online Shop.
   
• Stretch the muscles. Stretching is crucial to allowing the joint its best range of movement which helps relieve the debilitating stiffness that arthritis causes.
   
• Avoid High Impact Activity.  Protecting the joints rather than stressing them is important. Knowing how much pressure you can put on your joints is vital in managing the condition.  Arthritic knees should not go running for example but a good power walk may be just what they need!
   
• Watch your weight. Carrying excess weight puts a greater burden on your body which in turn will increase your risk of arthritis in your joints. If you need to lose weight, shedding your excesses will help ease your joint pain and discomfort. Watch Rosemary's videos on Motivation to Lose Weight to see how to achieve and maintain a healthy weight.