This week.....

• Spotlight - Mindful Christmas
• Isabel Hospice Doggy Dash Fundraiser Update
• Food Matters: Chilli Chicken Soup
• Celebrant Services
• Book Your Lindsey Fitness Classes 
• Lindsey Fitness Running Club Events

See you in Classes!

love Lindsey xxx

Mindfulness and Healthy Eating Through the Christmas Season

As the Christmas season approaches, it brings with it a whirlwind of festive gatherings, family dinners, and an abundance of delicious treats. While this time of year is often filled with joy and celebration, it can also present challenges for those striving to maintain healthy eating habits. However, by incorporating mindfulness into your daily routine in the run up to Christmas, you can enjoy the season's delights without compromising your well-being or your waistline.

Understanding Mindfulness

Mindfulness is the practice of being fully present and engaged in the current moment, without judgment. It involves paying attention to your thoughts, feelings, and bodily sensations, allowing you to respond to situations with greater awareness and intention. When applied to eating, mindfulness can transform how you experience food, leading to healthier choices and greater satisfaction.

The Importance of Mindful Eating

During the Christmas season, it's easy to get swept up in the excitement and overindulge in rich foods and drinks. Choose mindfully the food that your body needs NOT what your head wants. Mindful eating encourages you to slow down and savour each bite, helping you recognise hunger and fullness cues. This awareness can prevent overeating and promote a more balanced approach to Christmas meals.

Tips for Mindful Eating During the Holidays

1. **Set Intentions**: Before attending a party or event, set clear intentions about how you want to approach eating the food that might be on offer.. Consider what foods you truly enjoy and how you want to feel after the meal. This can guide your choices and help you stay aligned with your health goals.
2. **Create a Calm Eating Environment**: Whenever possible, eat in a calm and relaxed setting. Minimise distractions such as television or smartphones, allowing you to focus on the flavours, textures, and aromas of your food.
3. **Savour the Flavours**: Take small bites and chew slowly, savouring the flavours and textures of each mouthful. This not only enhances your enjoyment but also aids digestion and gives your brain time to register fullness.
4. **Listen to Your Body**: Pay attention to your body's hunger and satiety signals. Start eating when you're moderately hungry and stop when you're comfortably full. This can prevent spontaneous eating or  the discomfort of overeating and help you maintain energy levels throughout the day.
5. **Practice Gratitude**: Cultivate a sense of gratitude for the food you have and the people you're sharing it with. This can enhance your overall dining experience and foster a positive relationship with food.
6. **Be Kind to Yourself**: Remember that it's normal to indulge during the festive season. But make a conscious choice when you do.   If you do overeat, practice self-compassion and avoid guilt. Acknowledge that one meal won't derail your overall health journey - unless you let it.

Balancing Tradition and Health

The festive season is steeped in tradition, often centered around food and drink. While it can be important to honour these traditions, you can also find ways to incorporate healthier options. Consider modifying recipes to include more whole foods, such as adding extra vegetables, pulses and grains

Additionally, balance indulgent meals with lighter, nutrient-dense and vegetarian  options. Consider where you might include days with a longer fasting window too. 

Staying Active

Incorporating physical activity into your festive routine can also support mindful eating. Exercise not only helps manage stress but also reinforces a healthy lifestyle. Lindsey Fitness classes run right up until December  20th and members of course have unlimited access to the online library throughout. Get out for a walk in the fresh air with the family, it all helps physically as well as mentally with the madness that is Christmas.

Conclusion:

Mindfulness and healthy eating during the Christmas season doesn't mean depriving yourself of  treats or missing out on festive fun. Instead, it's about finding a balance that allows you to enjoy the season's offerings while maintaining your well-being. By practicing mindful eating, you can savour the magic of Christmas and enter the new year as your best version.

Update from Frank the Vizsla ...... some more miles

4 Runs so far- Total so far for the November Doggy Dash 

28.7 Miles!

THANK YOU SO MUCH FOR £255  IN DONATIONS SO FAR, I AM VERY HAPPY AND WAGGY ABOUT THAT!

Love and licks in anticipation of  all the support, and any further donations big or small for our wonderful Isabel Hospice, thank you XXX

Isabel Hospice aim for 3 visits a week by therapy dogs a week. Each mile ran represents a smile a therapy dog puts on the face of a patient.

CHILLI CHICKEN SOUP

This is one of the all time favourite recipes from the Reset programme. It is as nutritious as it is delicious - you'll love it!!!

INGREDIENTS: 

1 large onion, finely chopped 

A little coconut oil for frying 

2 garlic cloves, crushed

 2 tsp ground cumin

 2 tsp ground coriander 

½ tsp ground cinnamon 

1 tsp tumeric 

½ tsp cayenne pepper 

1 green chillies, finely chopped 

6 free-range boneless, skinless chicken thighs, chopped 

400g tin chopped tomatoes 

1 grated carrot 

1/2 grated courgette 

600ml fresh chicken broth (see recipe) or premade stock 

400g tin kidney beans, drained and rinsed 

30g 70% quality dark chocolate 

INSTRUCTIONS:

Saute the onion in a little oil in a deep saucepan for 10 minutes, stirring now and then. 

Add the garlic, ground cumin, ground coriander, ground cinnamon, cayenne pepper and chillies. 

Add the chicken pieces and stir to coat in the spices. 

Pour in the chopped tomatoes, carrot and courgette and chicken stock, season well and bring to a simmer.

 Simmer for 20 minutes, then add the kidney beans and chocolate and simmer for 10 more minutes.

 Serve with a good dollop of greek yogurt - ENJOY!

CELEBRANT SERVICES >>>>>

As many now know I am also operating as an Independent Family Celebrant, a role I take as both an honour and a privilege for the families I am entrusted to.

Please don't hesitate to get in touch or pass on my details if I may be of any help at a time of loss or of celebration to you or someoe you know.

If members could please 

 book your sessions NOW up until Christmas

 to ensure numbers support running the last classes of the year - Thank You kindly xxx

Fun, friendly, achievable workouts for all ages, levels and abilities - if you are new to exercise you'll be made very welcome .... or if you haven't been for a while it'll be a great welcome return - get in touch for your first session FREE!