Hello There,

We are half way through July already, the schools will be breaking for the Summer, and the recent heatwave has subsided a little. Last weekend was one of the last CRUK Race for Life events at St Albans. I had been due to take part with some members from the Lindsey Fitness Running Club but was needed elsewhere on the day. Due to the heatwave, the event was sensibly bought forward and started an hour earlier to avoid the hottest part of the day - something I know the participants were hugely grateful for. Well done to those who took part.

 Please see details in this newsletter regarding class time change at the Wodson Park Class on Wednesday 30th July due to Celebrant duties.

This week, with the abundance of summer fruits available at this time , I have written about berries. A real superfood group, full of nutritional benefits and a there is a fabulous berry salad featured in this weeks Food Matters - yes berries in a salad!

Classes continue and thank you again to members booking in good time, ensuring that the class will run. Everyone has been managing beautifully in the extreme heat and can feel very 'smug' about keeping their fitness right on track this Summer.

Have another great week and I'll see you in classes and online

Love Lindsey xxx

In this weeks newsletter >>>>>

Body Matters : Berry Good Health

Class Time Change Wednesday 30th July

Food Matters : Spinach Berry Salad

Book Your Lindsey Fitness Classes

Lindsey Fitness Running Club

 The Berry Advantage: 

Unveiling the Health Benefits of Nature's Sweet Gems

Berries are not just delicious; they are nutritional powerhouses packed with vitamins, minerals, fibre, and antioxidants. From blueberries and strawberries to raspberries and blackberries, these small fruits offer a myriad of health benefits that can support a balanced diet and promote overall well-being. Let's explore the remarkable advantages of incorporating berries into your daily nutrition.

Nutritional Profile of Berries

Berries are low in calories and high in essential nutrients, making them an ideal choice for everybody. They are rich in:

• Vitamins: Most berries are excellent sources of vitamin C, which is crucial for immune function, skin health, and collagen synthesis. They also contain vitamin K, important for bone health and blood clotting.
• Minerals: Berries provide essential minerals like potassium, magnesium, and manganese, which support heart health, muscle function, and bone development.
• Fibre: Dietary fibre in berries aids digestion, helps maintain a healthy weight, and reduces the risk of chronic diseases such as heart disease and type 2 diabetes.
• Antioxidants: Berries are renowned for their high antioxidant content, including anthocyanins, quercetin, and resveratrol, which combat oxidative stress and inflammation in the body.

Health Benefits of Berries

 1. Boosting Heart Health

Berries are heart-friendly fruits that can help reduce the risk of cardiovascular diseases. The antioxidants in berries, particularly anthocyanins, have been shown to improve cholesterol levels, lower blood pressure, and enhance overall heart function.

 2. Supporting Brain Health

The antioxidants and phytochemicals in berries may also benefit brain health. Studies suggest that regular consumption of berries can improve memory, cognitive function, and may even delay age-related cognitive decline.

3. Aiding Weight Management

The high fibre content in berries promotes satiety, helping you feel full longer and reducing overall calorie intake. This makes them an excellent choice for those looking to manage their weight effectively.

 4. Enhancing Skin Health

Vitamin C and antioxidants in berries play a vital role in maintaining healthy skin. They help combat the effects of aging, reduce skin damage from UV rays, and promote collagen production for a youthful complexion.

 5. Reducing Inflammation

Chronic inflammation is linked to various health issues, including arthritis, diabetes, and heart disease. The anti-inflammatory properties of berries can help reduce inflammation and protect against these conditions.

 6. Improving Digestive Health

Berries are a good source of dietary fibre, which aids in digestion and promotes a healthy gut. Consuming fibre-rich foods like berries can prevent constipation and support a balanced gut microbiome.

Incorporating Berries into Your Diet

Adding berries to your diet is easy and versatile. Here are some simple ways to enjoy these nutritious fruits:

• Breakfast: Top your morning oatmeal or yogurt with a handful of mixed berries for a sweet and healthy start to your day.
• Snacks: Enjoy fresh or dried berries as a convenient and nutritious snack on the go.
• Smoothies: Blend berries with your favourite fruits and vegetables for a refreshing and nutrient-packed smoothie.
• Desserts: Use berries as a natural sweetener in desserts, such as berry parfaits, sorbets, or fruit salads.
• Salads: Add a burst of colour and flavour to your salads by incorporating fresh berries. Check out this weeks FOOD MATTERS recipe

Conclusion

Berries are a delicious and nutritious addition to any diet, offering a wide range of health benefits. Their high antioxidant content, coupled with essential vitamins and minerals, make them a valuable component of a balanced nutrition plan. Whether you enjoy them fresh or frozen, berries are a simple and tasty way to enhance your health and well-being. So, the next time you're  shopping, be sure to pick up a variety of berries and savour their sweet goodness while reaping their numerous health benefits.

SEE YOU SATURDAY AT MONKS WALK>>>>>>>>

 I continue to politely request that Lindsey Fitness and PAYG members please book classes well in advance to ensure the class will run . I need to know the class is attended well enough for it to be viable. If you subsequently need to cancel you can do this from your booking confirmation. If a class is cancelled for any reason, all those booked will be emailed and notified in good time and a notice  will also be posted in the Lindsey Fitness Home Facebook group. 

Please note the Wodson Park Class will run earlier on Wednesday 30th July due to Celebrant duties. We will be in the North Hall  meeting at 9.00am to start the class at 9.15am - please book your place as usual

Thank you as always xxx

FOOD MATTERS>>>>>

Here's a delicious and healthy salad recipe that includes berries:

Berry Spinach Salad

INGREDIENTS:

• 4 cups fresh baby spinach leaves
• 1 cup fresh strawberries, sliced
• 1 cup fresh blueberries
• 1/2 cup fresh raspberries
• 1/4 cup crumbled feta cheese
• 1/4 cup sliced almonds, toasted
• 1/4 cup red onion, thinly sliced

FOR THE DRESSING:

• 1/4 cup balsamic vinegar
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon honey
• 1 teaspoon Dijon mustard
• Salt and pepper to taste

INSTRUCTIONS:

1. Prepare the Dressing:
   • In a small bowl, whisk together balsamic vinegar, olive oil, honey, and Dijon mustard. Add salt and pepper to taste. Set aside.
2. Assemble the Salad:
   • In a large salad bowl, combine the baby spinach leaves, sliced strawberries, blueberries, and raspberries.
3. Add Toppings:
   • Sprinkle the crumbled feta cheese, toasted almonds, and thinly sliced red onion over the salad.
4. Dress the Salad:
   • Drizzle the dressing over the salad just before serving. Toss gently to combine, ensuring all ingredients are evenly coated with the dressing.
5. Serve:
   • Serve immediately and enjoy the fresh, vibrant flavours!

This salad is not only visually appealing but also packed with antioxidants, vitamins, and healthy fats. ENJOY!

LINDSEY PETERS CELEBRANT

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 someone you know.

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!