Lindsey Fitness News - 2nd November 2023

Published: Thu, 11/02/23

Firstly to say how thankful and overwhelmed I have been by so many lovely, birthday messages this week, and to apologise if I missed thanking you individually - I feel so blessed to know and have so many lovely people in my life - THANK YOU.

Last Friday I attended a First Aid course kindly organised and hosted by the Ridgeway Academy. It's a course I do every three years inline with my Insurance requirements as a fitness instructor. It is always so reassuring to revise and update the knowledge and practicalities in case of emergencies at any given time.

Kirsti the Medic who conducted the course was brilliant and covered a wide range of accident scenarios and how to deal with them safely and with confidence.

We also covered CPR and using a mobile Defibrillator. It is so good to know that Hertfordshire has one of the highest number of Defibrillators in Public Places available.

Whilst Kirsti explained that whilst anyone could operate a Defib in an emergency,( its an automated step by step process) she stressed how invaluable actually seeing one demonstrated helps should you find yourself in a situation where one might be needed.

Did You Know.....

You are more likely to experience someone having a heart attack when you are around a family or friendship group.
Within the UK there are over 30,000 cardiac arrests outside of a hospital environment every year.
Using a Defib within the first 5 -7 minutes after an arrest improves the chances of preserving life by a whopping 75% - ten times that of CPR alone!!!

There are still some places on the CPR and Defibrillator Training session I have organised for later this month. A one hour session that could save a life. Please ask and invite friends and family too. Details later in this newsletter.

Also in this Newsletter...

Holistic Remedies for Colds & Flu
FOOD MATTER - hearty, wholesome Fish Pie

REMINDER

A reminder that the Saturday Classes this weekend start EARLY this Saturday 4th November please.

HiiT -8.00am

Walkfit - 9.00am

Have a brilliant week! xxx

Holistic Remedies for Colds and Flu:

Nature's Solutions for a Speedy Recovery

When cold and flu season strikes, it's important to arm yourself with a range of remedies to combat these common illnesses. While conventional medicine certainly has its place, many individuals are turning to holistic remedies to alleviate symptoms and bolster their immune system. Let's explore some natural and holistic remedies that can help you recover from colds and flu while supporting your overall well-being.

1. Echinacea:

Echinacea is a popular herb known for its immune-boosting properties. It can help reduce the severity and duration of cold and flu symptoms. This herb stimulates the production of white blood cells, strengthening the immune system's response to viruses. Echinacea can be consumed as a tea, tincture, or in capsule form. However, individuals with autoimmune disorders should consult a healthcare professional before using it

2. Honey and Lemon:

A classic combination, honey, and lemon are effective in soothing sore throats and relieving coughs. Honey has antibacterial properties, while lemon provides a good dose of vitamin C. Mix a tablespoon of honey with freshly squeezed lemon juice in warm water to create a soothing drink. Sip this concoction several times a day to alleviate symptoms and promote healing.

3.Garlic:

Garlic is a powerful natural antibiotic and antiviral agent. Its active compound, allicin, has been shown to boost the immune system and fight off cold and flu viruses. Incorporate garlic into your diet by adding it to soups, stir-fries, or by consuming it raw. For those who prefer a milder taste, garlic supplements are available#

4. Elderberry:

Elderberry is a well-known natural remedy for colds and flu. It contains antioxidants and compounds that inhibit the replication of viruses. Elderberry syrup or capsules can be taken at the first sign of illness to reduce the severity and duration of symptoms. However, pregnant or breastfeeding women should consult their healthcare provider before using elderberry.

5. Steam Inhalation:

Steam inhalation is a simple yet effective way to relieve congestion and ease breathing. Fill a bowl with hot water, add a few drops of essential oils like eucalyptus or peppermint, and inhale the steam for 10-15 minutes while covering your head with a towel. The steam helps to open up the nasal passages and soothe irritated respiratory tissues.

6.Rest and Hydration:

While not necessarily holistic remedies, rest and hydration are crucial for a speedy recovery from colds and flu. Adequate rest allows your body to focus on healing, while staying hydrated helps to flush out toxins and keep mucous membranes moist. Drink plenty of fluids, such as water, herbal teas, and clear broths, and prioritise sleep to support your immune system's efforts.

In conclusion, when it comes to combating colds and flu, holistic remedies offer a natural and gentle approach to symptom relief and overall wellness. From immune-boosting herbs like echinacea and elderberry to simple remedies like honey and lemon, these holistic solutions can help alleviate symptoms and support your body's natural healing process. However, it's important to remember that everyone's body is different, and consulting with a healthcare professional is advisable, especially if you have any underlying health conditions. Stay well, embrace nature's remedies, and recover swiftly from colds and flu this season.

As a Fitness Instructor I always carry a mobile Defibrillator with me at all my classes and to the Running Club Sunday Meetings. As well as updating my First Aid Certification every 3 years for Insurance purposes I like to do a CPR and Defibrillation training session as a reminder for myself and Running Club members. This next practical session will be held on Saturday 25th November with Arline and Dave Hursey from DiPPs.

"Did you know over 30.000 out of hospital cardiac arrests occur every year within the UK"

Read more about DiPPs - Click Here!

This 1 hour practical session will be at The Ridgeway Academy in WGC starting at 2pm.

I am extending the invite to Lindsey Fitness members and their friends and families. I cannot stress how useful this practical session is - because you just never know!

Arline and Dave do not charge for this service but a donation to DiPPs is invited. If you or any family of friends would like to take part in this session for a £10 minimum donation to DiPPs please contact me to book your place.

(Contact details can be found at the end of this newsletter)

FOOD MATTERS >>>>>>

Hearty Fish Pie

I LOVE a hearty fish pie and this one is a little different as it uses sweet potato mash as the topping and spinach for a healthier version.

INGREDIENTS:

500g mixed fish fillets (such as salmon, cod, and haddock), skinless and boneless
150g peeled prawns
300g sweet potatoes, peeled and diced
1 leek, sliced
1 carrot, diced
1 onion, diced
150g frozen peas
2 handfuls of baby spinach
2 cloves of garlic, minced
200ml fish stock
200ml whole milk
2 tablespoons butter
2 tablespoons plain flour
1 tablespoon chopped fresh parsley
1 tablespoon chopped fresh dill
Salt and pepper to taste
100g grated cheddar cheese

INSTRUCTIONS:

Preheat your oven to 200°C (400°F) and grease a baking dish.
Place the diced potatoes in a pot of salted water, bring to a boil, and cook until tender. Mash with some butter, season with salt and pepper. Drain and set aside.
In a large pan, melt the butter over medium heat. Add the leek, carrot, onion, and garlic, and cook until softened.
Stir in the flour and cook for a minute, then gradually add the fish stock and milk, stirring constantly until the mixture thickens.
Add the mixed fish fillets, prawns and peas to the pan and gently simmer for about 5 minutes until the fish is cooked through. Remove from heat and stir in the baby spinach, chopped parsley and dill. Season with salt and pepper to taste.
Transfer the fish mixture to the greased baking dish and spread the mashed sweet potatoes evenly on top. Sprinkle the grated cheese over the potatoes.
Place the dish in the preheated oven and bake for about 25-30 minutes, or until the top is golden and the filling is bubbling.
Remove from the oven and let it cool for a few minutes before serving...ENJOY!