BBBRrrrrr ....there's a icy chill in the air this week, and I do hope you are keeping warm and well. There are some horrid, bugs around this year, and no one is immune it seems.  Are you doing all you can to stay as  healthy  as you can during these Winter months? See my healthy tips article on staying healthy in the cold weather in this weeks newsletter.

Your nutrition and exercise play a part here too, and your Lindsey Fitness classes in person or online are there for you. The New Year Reset group this year are a very pro active tribe - and have been posting some wonderful recipe ideas for the group to share. a fabulous preparation week meant they are all on point as we started our 14 day intermittent fasting schedule on Monday. We are heading for the 2 long fast days on Sunday and Monday to allow our bodies to cleanse, restore and repair with all the fabulous nutrition we have been providing it with. No will power required (will power is NOT a thing) but the mind changing audios and tapping techniques are embedding all that we need to and can do quite naturally when we listen to what our bodies truly need to be our best and healthiest version. Weight loss if needed is a natural consequence of this - win, win! 

 Good Luck to Lindsey Fitness Member Jan Devenish  with his brother  in law Jason as he sets off on his Charity drive in a three wheeler Reliant Car from Lands End to John O Groats on Friday. See link in Newsletter to see his amazing story and donate. 

I am running the Fred Hughes 10 mile event this weekend in St Albans  (St Albans  Cathedral pictured at last years event), as part of the longer training runs supporting this years LFRC London Marathon runners.

Also in this Newsletter...

• Tips for staying healthy in cold weather.
• FREE Lindsey Fitness HiiT Session at Monks Walk School
• Book Your Lindsey Fitness Classes
• Sponsor Jan on his epic charity drive
• Tasty Roasted Cauliflower recipe to try

Have an amazing week, stay warm and well 

Lindsey xxx

Tips for Staying Healthy in Cold Weather

As the temperature drops and the winter season sets in, it becomes crucial to prioritise our health and well-being. Cold weather can have a significant impact on our bodies, making us more susceptible to illnesses and affecting our overall well-being. However, with a few simple steps and precautions, we can ensure that we try to stay healthy and vibrant throughout the winter months. Here are some essential tips for staying healthy in cold weather.

1. Dress Appropriately: One of the most effective ways to stay healthy in cold weather is to dress in layers. Layering your clothing helps to trap heat and insulate your body, keeping you warm and comfortable. Start with a moisture-wicking base layer, followed by a warm middle layer, and finish with a waterproof and windproof outer layer. Don't forget to wear a hat, gloves, and warm socks to protect your extremities from the cold.
2. Stay Hydrated: It's easy to forget about hydration during the winter months since we don't feel as thirsty as we do in hot weather. However, staying hydrated is just as important in cold weather. Cold air tends to be drier, and indoor heating systems can dehydrate the body. Make sure to drink plenty of water throughout the day, and if you find it challenging to consume cold water, opt for herbal teas or warm water with lemon.
3. Boost Your Immune System: Cold weather often brings an increase in colds, flu, and other illnesses. To strengthen your immune system, focus on consuming a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. These food groups provide essential vitamins, minerals, and antioxidants that help fight off infections and keep your immune system strong. Additionally, consider taking a vitamin D supplement, as sunlight exposure is limited during the winter months.
4. Exercise Regularly: Staying active is essential for maintaining good health, even during cold weather. Regular exercise not only helps to boost your immune system but also improves circulation, keeps you energised, and enhances your mood
5. Practice Good Hygiene: Proper hygiene is crucial in preventing the spread of illnesses, especially during the winter when viruses are more prevalent. Wash your hands frequently with soap and warm water for at least 20 seconds. Avoid touching your face, especially your eyes, nose, and mouth, as this is how germs can enter your body. Cover your mouth and nose with a tissue or your elbow when coughing or sneezing to prevent the spread of germs.
6. Get Sufficient Sleep: Adequate sleep is vital for maintaining a healthy immune system and overall well-being. During the winter months, our bodies naturally crave more sleep due to the longer nights. Listen to your body and ensure you are getting the recommended 7-9 hours of quality sleep each night. Establish a regular sleep routine by going to bed and waking up at the same time each day, even on weekends.
7. Take Care of Your Mental Health: Cold weather and shorter daylight hours can sometimes lead to seasonal affective disorder (SAD) or a general feeling of low mood. To take care of your mental health, make sure to get outside and expose yourself to natural daylight whenever possible. Engage in activities that bring you joy and relaxation, such as reading, practicing mindfulness, or spending time with loved ones.

By following these tips, you can ensure that you stay healthy and vibrant throughout the cold winter months. Remember, prevention is key, so take care of your body, mind, and immune system to ward off illnesses and enjoy the beauty of the winter season. Stay warm, stay healthy!

 GOOD LUCK JAN & JASON.....

Jan (picured yellow t shirt) had a cardiac arrest in 2020 whilst training for his second marathon which he planned to run for charity. He was training with a group from his running club and at the time of his cardiac arrest they were in a very remote location not accessible by road. Fortunately, two of his companions where first aid trained and they worked on him whilst waiting for the air ambulance to arrive. It took 40 minutes before Jan was brought back to life resulting in a lack of oxygen to his brain for that time. As a result of the lack of oxygen Jan has suffered a significant brain injury.

We are embarking on this journey to raise money for Essex and Herts air ambulance and Headway. Headway are a charity that provides rehabilitation and on going support for people with brain injuries.

Need to exercise?... Here's how and where to start for FREE!

Saturday Mornings Monks Walk School - 8.30am - 9.15am

The Ultimate HiiT Training workout for all levels featuring Cardio, Strength and Conditioning disciplines. Incorporating Kettlebells and Hand weights, work at a level to suit you but challenge you......

Give it a try for **FREE in January - Just get in touch and we'll go from there!

 (**New or returning members)

Hands Up for Lindsey Fitness in 2024.....

Lindsey Fitness Members can  book their classes up to 6 week in advance. Book your New Year Sessions NOW!  (thereby setting your intention to keep up with your fitness in 2024)

FOOD MATTERS >>>>

I love roasted cauliflower, try this nutrition packed recipe as a side dish or a main vegetarian meal.

Roasted Cauliflower with Nuts and Seeds and Vegetable Sauce

INGREDIENTS:

• 1 large cauliflower head, cut into florets
• 1/4 cup olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 cup mixed nuts (such as almonds, cashews, walnuts), roughly chopped
• 2 tablespoons mixed seeds (such as pumpkin, sunflower, or sesame seeds)
• Fresh parsley, for garnish

For the Vegetable Sauce:

• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 2 garlic cloves, minced
• 1 carrot, finely chopped
• 1 celery stalk, finely chopped
• 1 red pepper, finely chopped
• 1 cup vegetable stock
• 1/2 teaspoon dried thyme
• 1/2 teaspoon dried oregano
• Salt and pepper, to taste

INSTRUCTIONS:

1. Preheat the oven to 425°F (220°C).
2. In a large bowl, toss the cauliflower florets with olive oil, salt, and black pepper until well coated.
3. Spread the cauliflower evenly on a baking sheet, ensuring they are not overcrowded. Roast in the preheated oven for about 20-25 minutes, or until the edges are golden brown and crispy.
4. While the cauliflower is roasting, prepare the vegetable sauce. In a saucepan, heat olive oil over medium heat. Add the onion and garlic, and sauté until translucent and fragrant.
5. Add the carrot, celery, and red pepper to the saucepan. Cook for about 5 minutes, or until the vegetables are slightly softened.
6. Pour in the vegetable broth and add dried thyme and oregano. Season with salt and pepper to taste. Bring the mixture to a simmer and let it cook for another 10 minutes, allowing the flavours to meld together.
7. Remove the vegetable sauce from heat and let it cool slightly. Transfer the mixture to a blender or food processor and blend until smooth. If needed, adjust the consistency by adding a little more vegetable stock.
8. In a small pan, toast the mixed nuts and seeds over medium heat until lightly browned and fragrant. Set aside.
9. Once the cauliflower is roasted, transfer it to a serving dish. Drizzle the vegetable sauce over the cauliflower and sprinkle with the toasted nuts and seeds.
10. Garnish with fresh parsley and serve hot as a delicious and healthy side dish.

ENJOY your roasted cauliflower with nuts and seeds, complemented by the flavourful vegetable sauce!