Hi The August Bank Holiday weekend traditionally signals Summer drawing to a close. Schools re open, harvest festivals are being planned and it's quite surreal, unbelievable in fact to see shops promoting Christmas already
...REALLY?????!!!!!! The change of season can be a time of change for us all too. Coming back to classes after your Summer hols, getting back to your familiar work week regimes for you and your family. But ask yourself the question how healthy is your regime in order to live your best life. 'Your health is your wealth' as is often said, and the only person responsible for that is YOU. There are no guarantees of course but we can
always be the best version of ourselves if we make sure to incorporate regimes as an absolute and non negotiable 'norm' in order to achieve just that. Physically through exercise and activity - doing something everyday to ensure maintenance or improvement of mobility, flexibility, strength and stamina. It may be as simple as a walk, a dedicated exercise class, an online session at a time to
suit you. It doesn't have to be vigorous but it needs to be done - especially as we age - 'use it or lose it' Mentally - Mindfulness, meditation, self talk that's nurturing , spending time with the right people can all help with a calm, positive and balanced mindset which in turn reduces stress and tension promoting release of endorphins and production of 'happy' hormones
dopamine and serotonin. Nutritionally - You truly and absolutely are a reflection of everything you eat and drink. When did you last look at that reflection? Everything you ingest is used by the body to fuel, maintain, replenish and condition it top to toe, 24/7 every single day from the moment you were born. As those I have worked with through the Placebo Diet programmes know 'you can't build a marble
bathroom out of breeze blocks!' but when you look after your body and give it what it needs it will reward you with improved health, weight loss if needed, a zest for life and an appreciation of you and the amazing body you have been given. 'SELF CARE is NOT SELFISH' There has been lots in the news this week about the dangers of consuming a diet high in ultra processed foods. Ultra processed foods are those that have been significantly altered from their natural form, with ingredients like preservatives or artificial flavours often added to boot their shelf life or appeal. Numerous studies have now linked them to conditions like obesity,
type 2 Diabetes and some cancers. It is calculated that ultra processed foods now account for 57% of the average British diet, the most in Europe! This is horrific, with the result impacting the health of the nation and consequently the ever spiralling strain on our health service Do you need to own up to not being your best version? this is where the Placebo Diet comes into its own - because it's not a diet! It's learning how to change and live your healthiest life and its never having to 'DIET' again. It changed mine and I am here to
help you change yours . I can't wait to start my regular September Reset with those of you already booked on Monday! A healthy diet, consisting of whole, minimally processed foods, offers numerous health benefits compared to a diet containing ultra-processed foods. Here are some key differences: - Nutrient Density: A healthy diet provides a wide range of essential nutrients, including vitamins, minerals, fiber, and antioxidants. Whole foods like fruits, vegetables, whole grains,
lean proteins, and nuts are rich in these nutrients. On the other hand, ultra-processed foods are typically low in essential nutrients and often contain added sugars, unhealthy fats, and excessive sodium.
- Weight Management: A healthy diet promotes weight management due to its high nutrient density and lower calorie content. Whole foods tend to be more satiating, leading to reduced overeating and better portion control. Conversely, ultra-processed foods are often
energy-dense and can contribute to weight gain and obesity.
- Heart Health: A healthy diet, particularly one low in saturated and trans fats, can help reduce the risk of heart diseases. Whole foods, such as oily fish, nuts, seeds, and legumes, provide heart-healthy fats, fiber, and antioxidants. In contrast, ultra-processed foods often contain unhealthy fats, high levels of sodium, and artificial additives, which can increase the risk of heart
diseases.
- Blood Sugar Control: A healthy diet that includes whole grains, fruits, and vegetables can help regulate blood sugar levels and reduce the risk of type 2 diabetes. Ultra-processed foods, especially those high in added sugars and refined grains, can lead to blood sugar spikes and insulin resistance, increasing the likelihood of developing diabetes.
- Digestive Health: A healthy diet rich in fiber from whole foods supports a healthy
digestive system, preventing constipation and reducing the risk of gastrointestinal disorders. Ultra-processed foods, typically low in fiber and high in additives, can disrupt the gut microbiome, leading to digestive issues and an increased risk of conditions like irritable bowel syndrome.
- Long-Term Health: A healthy diet has been associated with a reduced risk of chronic diseases, such as certain cancers, stroke, and neurodegenerative disorders. Conversely, a diet high
in ultra-processed foods has been linked to an increased risk of these diseases, likely due to the presence of harmful additives, unhealthy fats, and excessive sugar.
In summary, a healthy diet consisting of whole, minimally processed foods provides superior health benefits compared to a diet rich in ultra-processed foods. It supports weight management, heart health,
blood sugar control, digestive health, and reduces the risk of chronic diseases. |
if you need to change ....let me help you to help yourself Starting this Monday ! |
Gift yourself this September PLACEBO DIET SEPTEMBER COLOUR FAST RESET STARTS MONDAY! Preparation
Week commences Monday 4th September 14 Day Placebo Diet Colour Fast Reset commences Monday 11th September BELEIVE YOU CAN....AND YOU WILL! |
FOOD MATTERS>>>>>>> Grilled Chicken & Feta Salad: INGREDIENTS: - 2 boneless, skinless chicken breasts
- Mixed salad greens (such as lettuce, spinach, watercress, rocket)
- Cherry tomatoes, halved
- Cucumber, sliced
- Red
onion, thinly sliced
- Avocado, sliced
- Feta cheese, crumbled
- Mixed green & black olives
- Fresh basil, chopped
- Lemon juice
- Olive oil
- Salt and pepper to taste
INSTRUCTIONS: - Preheat your grill or grill pan over medium-high heat.
- Season the chicken breasts with salt, pepper, and a drizzle of olive oil. Grill the chicken for about 6-8 minutes per side, or until cooked through. Let it rest
for a few minutes, then slice it into thin strips.
- In a large bowl, combine the salad greens, cherry tomatoes, cucumber, red onion, avocado, feta cheese, olives and fresh basil
- Drizzle the salad with lemon juice and olive oil, and season with salt and pepper. Toss to combine.
- Arrange the grilled chicken slices on top of the salad.
- Serve the grilled chicken salad as a healthy and satisfying lunch option without starchy carbs. -
ENJOY!
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 NO CLASSES Saturday
30th September - Wednesday 11th October (Incl) *Please use Online replay sessions UPCOMING EVENTS Sunday 10th September - Great North Run (Half Marathon) Sunday 24th September - Windsor Half Marathon Sunday 8th October - Willow 10km - Hatfield
House Sunday 8th October Royal Parks - Half Marathon - London Club Runs & Power Walks every Sunday Morning Minimum 5km distance upwards - Event training up to Marathon Distance |
Have a wonderful week ,
Love Lindsey xxx 📱 FB Messenger : Lindsey
Peters 📧 E-Mail lindseyfitness@btinternet.com ☎️ Telephone
: 07760432145 www.lindseyfitness.co.uk |
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