Hola! We are travelling back home from Spain through France today and I am certainly looking forward to seeing everyone back at classes from Saturday at Monks Walk.  It's been such a lovely break and we have enjoyed both family time, some wonderful early morning runs with Frank the Vizsla and fabulous food!

I am very excited and fortunate to be working with Janet Thomson to finalise the Come Alive Now Virtual Retreat we will be hosting together online in November  - There is still time to book your place what will be a life changing mind, body & soul programme from this amazing lady later in this news letter.

This weeks newsletter also includes an overview of the importance of fibre in our diet for overall health and well being. How much do you include in your diet and is it enough?

Thank you for your comments on last weeks Spanish chicken recipe. There is a fabulous Spanish fish recipe to try this week in Food Matters - let me know what you think.

See you online and in classes xxx

Soluble and insoluble fibre are both important components of a healthy diet and play different roles in maintaining overall health and well-being.

Soluble fibre: Soluble fibre dissolves in water and forms a gel-like substance in the digestive system. It is found in foods such as oats, barley, legumes, fruits, and vegetables.

• Promotes heart health: Soluble fibre helps to lower cholesterol levels by binding to cholesterol in the digestive system and preventing its absorption into the bloodstream. This can reduce the risk of heart disease and stroke.
• Regulates blood sugar levels: Soluble fibre slows down the digestion and absorption of carbohydrates, preventing rapid spikes in blood sugar levels. This is particularly beneficial for individuals with diabetes or insulin resistance.
• Supports gut health: Soluble fibre acts as a prebiotic, providing nourishment for beneficial gut bacteria. This promotes a healthy gut microbiome, which is essential for proper digestion, nutrient absorption, and immune function.
• Enhances satiety: Soluble fibre helps to increase feelings of fullness and reduce appetite, which can aid in weight management and prevent overeating.

• Insoluble fibre: Insoluble fibre does not dissolve in water and adds bulk to the stool. It is found in foods such as whole grains, nuts, seeds, and the skins of fruits and vegetables.
• Promotes regular bowel movements: Insoluble fibre adds bulk to the stool and helps to prevent constipation by promoting regular bowel movements. It also reduces the risk of developing hemorrhoids and other digestive disorders.
• Prevents diverticulosis: Insoluble fibre helps to prevent diverticulosis, a condition characterised by the formation of small pouches in the colon. These pouches can become inflamed and cause pain or infection.
• Supports digestive health: Insoluble fibre helps to maintain a healthy digestive system by promoting the movement of food through the intestines and preventing the build up of waste.
• Provides satiety: Similar to soluble fibre, insoluble fibre adds volume to meals, making you feel fuller for longer and reducing the likelihood of overeating.

Incorporating both soluble and insoluble fibre into your diet is essential for optimal health. Aim to consume a variety of fibre-rich foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds, to ensure you receive the benefits of both types of fibre.

Shorts from Spain.....

Thank you and well done if you joined me on the Shorts LIVE sessions, these are still available to replay for Lindsey Fitness Members online in Lindsey Fitness Home ...ENJOY!

 ALL classes return to normal from this  Saturday 14th October kicking off at Monks Walk with the HiiT and Walkfit sessions .You can book these sessions now using the link in this newsletter.

Have You Booked This Gift To Yourself?

Would you like......?

• *Better sense of self worth
•  More motivation 
• More inspiration 
• Better self talk
•  Less self sabotage
•  More confidence
•  Energising nutrition habits
•  Stress and worry less 
• More emotional strength 
• More energy & vitality

FOOD MATTERS>>>>

One popular Spanish fish recipe is "Merluza a la Gallega" or Galician-style Hake. Here's how to make it:

Ingredients:

• 4 hake fillets
• 4 potatoes
• 1 onion
• 2 cloves of garlic
• 1 red pepper
• Olive oil
• Salt
• Paprika
• Parsley

Instructions:

1. Peel and slice the potatoes into thin rounds.
2. In a large pot, add the potatoes and cover them with water. Bring to a boil and cook until tender. Drain and set aside.
3. In a frying pan, heat some olive oil over medium heat. Add the sliced onion, minced garlic, and diced red pepper. Sauté until the vegetables are soft and slightly golden.
4. Push the vegetables to the sides of the pan and add the hake fillets to the center. Season with salt and paprika. Cook for about 3-4 minutes on each side until the fish is cooked through and flakes easily with a fork.
5. Add the cooked potatoes to the pan and gently mix everything together, being careful not to break the fish fillets.
6. Sprinkle with chopped parsley and drizzle with a little more olive oil before serving.

This dish is typically served hot as a main course - ENJOY!

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Don't forget to book your Lindsey Fitness Classes 

- HiiT, WalkFit, and Aerobics for up to six weeks in advance!

Dates For Your Diary 2023

All Classes running as normal and online from this Saturday 14th October

SEE YOU THERE!

PLEASE NOTE

Saturday 4th NOVEMBER 

HiiT will start at 8.00am

Walkfit will start at 9.00am

Have a wonderful week , Love Lindsey xxx