This week.....

• Breast Cancer Awareness - Are You?
• October Autumn Reset - Starts MONDAY!
• Food Matters: Autumnal Beef & Vegetable Stew
• Celebrant Services
• Book Your Lindsey Fitness Classes 
• Lindsey Fitness Running Club Events

See you in Classes!

love Lindsey xxx

Breast Cancer Awareness:

 Empowering Individuals through Knowledge and Self-Help Guidelines

Breast cancer remains one of the most prevalent cancers affecting women worldwide, but early detection and prompt treatment can significantly improve outcomes. Breast Cancer Awareness initiatives aim to educate the public about the importance of regular screenings, recognising symptoms, and adopting healthy lifestyles to reduce risk. This article delves into breast cancer awareness and highlights self-help guidelines provided by the NHS to support individuals in taking proactive steps for their health.

 Understanding Breast Cancer

Breast cancer originates in the cells of the breast, typically in the ducts or lobules. While it primarily affects women, men can also develop breast cancer, albeit at a much lower incidence. Key risk factors include age, genetic predisposition, family history, hormonal factors, and lifestyle choices.

 Symptoms to Watch For

Awareness of breast cancer symptoms is crucial for early detection. Common signs include:

• A lump or thickening in the breast or underarm
• Changes in the size, shape, or appearance of the breast
• Dimpling or puckering of the skin
• Inverted nipple or nipple discharge
• Redness or scaling of the breast skin or nipple

 NHS Self-Help Guidelines for Breast Cancer Awareness

The NHS provides comprehensive guidelines to help individuals monitor their breast health and seek timely medical advice. Here are some key recommendations:

Regular Self-Examinations

Perform monthly self-examinations to become familiar with the normal look and feel of your breasts. The best time to do this is a few days after your menstrual period ends when breasts are least likely to be swollen or tender. For post-menopausal women, choosing a consistent day each month is advisable.

Steps for Self-Examination:

• In Front of a Mirror: Inspect your breasts with your arms at your sides, then with your arms raised. Look for any changes in size, shape, or skin texture.
• Lying Down: Use your right hand to examine your left breast and vice versa. Use a firm, smooth touch with the first few fingers of your hand, keeping them flat and together. Cover the entire breast from top to bottom and side to side, from your collarbone to the top of your abdomen, and from your armpit to your cleavage.
• In the Shower: Many women find it easier to check their breasts when their skin is wet and slippery. Use the same hand movements as when lying down.

Clinical Breast Examinations and Mammograms

Schedule regular clinical breast examinations with your healthcare provider. Women aged 50 to 70 are invited for mammograms every three years as part of the NHS Breast Screening Programme. Women under 50 or over 70 can still benefit from regular screenings, especially if they have a higher risk of breast cancer.

Healthy Lifestyle Choices

Adopting a healthy lifestyle can reduce the risk of breast cancer. The NHS recommends:

• Maintaining a Healthy Weight: Obesity increases the risk of breast cancer, particularly after menopause.
• Regular Physical Activity: Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise each week.
• Balanced Diet: Eat a diet rich in fruits, vegetables, and whole grains while limiting saturated fats and red meats.
• Limiting Alcohol: Alcohol consumption is linked to an increased risk of breast cancer. Limit intake to no more than 14 units per week.
• Not Smoking: Smoking is linked to various cancers, including breast cancer. Seek support to quit if you smoke.

Genetic Counselling and Testing

For those with a family history of breast cancer, the NHS offers genetic counselling and testing services. Knowing your genetic risk can help you make informed decisions about preventive measures, such as increased surveillance or prophylactic surgeries.

Conclusion

Breast cancer awareness is a vital public health initiative that empowers individuals to take charge of their health. By following the NHS self-help guidelines, you can enhance your understanding of breast cancer, recognise early symptoms, and adopt a lifestyle that promotes overall well-being. Remember, early detection saves lives. Regular self-examinations, clinical screenings, and healthy choices are key components in the fight against breast cancer. Stay informed, stay vigilant, and encourage others to do the same. 

Together, we can make a significant impact in the battle against breast cancer.

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P.s I am as  always here to talk in confidence and help if you have any concerns you would like to share xxx

 Autumn Shape Up Reset 

Starts This MONDAY!!

I am so looking forward to working with and alongside those signed up to this Autumn Reset . We start on Monday with the preparation week and  a welcome email has been sent  - The .'Priming' then has begun and we are focused on starting this very succinct programme and the wonderful rewards it brings our body's on all levels. I look forward to sharing the resuts in a few weeks.

See you there! 

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FOOD MATTERS >>>>

 Hearty Autumnal Beef and Vegetable Stew 

INGREDIENTS:

• 2 lbs stewing beef, cut into 1-inch cubes
• 2 tbsp olive oil
• 1 large onion, chopped
• 3 cloves garlic, minced
• 4 cups beef stock
• 1 cup dry red wine (optional) 
• 2 cups chopped celery
• 2 cups chopped carrots
• 2 cups chopped butternut squash 
• 1 can chopped tomatoes, undrained
• 2 tbsp tomato puree
• 2 bay leaves
• 1 tsp dried thyme
• 1 tsp dried rosemary
• Salt and pepper to taste
• Fresh parsley, chopped (for garnish)

INSTRUCTIONS

Sear the Beef

• Heat the olive oil in a large pot over medium-high heat.
• Add the beef cubes in batches, ensuring not to overcrowd the pot. Brown the beef on all sides, then remove and set aside.

Sauté the Aromatics:

• In the same pot, add the chopped onions. Sauté for about 5 minutes until they become translucent.
• Add the minced garlic and cook for an additional 1-2 minutes until fragrant.

Build the Stew:

• Return the browned beef to the pot.
• Pour in the beef broth and red wine (if using), scraping the bottom of the pot to release any browned bits.
• Add the chopped celery, carrots,, and butternut squash.
• Stir in the tinned chopped tomatoes and tomato puree.
• Add the bay leaves, thyme, rosemary, salt, and pepper.

Simmer:

• Bring the stew to a boil, then reduce the heat to low. Cover and let it simmer for about 1.5 to 2 hours, or until the beef is tender and the vegetables are cooked through.

Final Touches:

• Remove the bay leaves and adjust seasoning with salt and pepper if needed.
• Ladle the stew into bowls and garnish with freshly chopped parsley.

Serving Suggestions:

• Serve the stew hot, with a side of steamed or roasted  vegetables like broccoli or brussels sprouts.

This hearty beef and vegetable stew is perfect for a nutritious, cosy family meal during the autumn months. 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 help at a time of loss or of celebration.

Have You booked your sessions for October?

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!