Hello There,

Winners indeed !!!! The women at the European Cup Final last Sunday were victorious!

It was a nail-biting final to a campaign that didn't start to well but they came through against an equally strong Spanish team. Winning after extra time and penalties in the end, I was struck by the after match interviews. How each of those interviewed credited their whole team, but their conviction personally and as a team that they would win a second , consecutive European title. They believed, achieved and succeeded! Chole kelly speaking on her  winning penalty, having missed a penalty,, but followed up the goalkeepers lost grasp to score - she stated " I don't miss a penalty twice!". There is something about the England teams message that is a lesson to us us all, and something I absolutely advocate  - to visualise what you want to achieve, above and beyond , as big or small as you like, believe it with your whole heart,  and you WILL achieve it .

This week spotlights on going greener with your nutrition, many of you know I encourage adding greens to every meal that you can to make it more nutrient dense. Think wilted spinach, eggs and avocado for a power packed first meal of the day or brunch. My other go to greens to add to any meal are spinach as mentioned, peas, baby broad , beans , soya beans, kale , asparagus, .....I could go on here!

So have a read and ask yourself how you can pack in more greens to your meals.

You could start with the green vegetable stir fry in this weeks Food Matters../I truly believe you can, and your body will love you for it.

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

Love Lindsey xxx

In this weeks newsletter >>>>>

Body Matters : How Green are YOU!

Late Summer Reset - Booking Now!

Food Matters : Green Vegetable Stir-fry

Book Your Lindsey Fitness Classes

Lindsey Fitness Running Club

  Eat Your Greens .......

In the quest for a healthier lifestyle, one cannot overlook the significance of incorporating green vegetables into the daily diet. These nutrient-rich foods are not only vital for maintaining overall health but also play a crucial role in preventing chronic diseases, boosting energy levels, and promoting longevity. Here's why green vegetables should be a staple in your diet:

Nutrient Powerhouses

Green vegetables are packed with essential vitamins and minerals. They are excellent sources of vitamins A, C, E, and K, as well as several B vitamins. These nutrients are vital for various bodily functions, including maintaining healthy skin, boosting the immune system, and supporting brain health.

Moreover, green vegetables are rich in minerals such as iron, calcium, potassium, and magnesium. These minerals are crucial for bone health, muscle function, and maintaining a healthy blood pressure.

 High in Fibre

Dietary fibre is an essential component of a healthy diet, and green vegetables are abundant in it. Fibre aids in digestion by promoting regular bowel movements and preventing constipation. It also helps in controlling blood sugar levels and reducing cholesterol, which in turn lowers the risk of heart disease.

Low in Calories

For those looking to maintain or lose weight, green vegetables are an ideal choice. They are low in calories yet high in volume, which means you can eat plenty without consuming too many calories. This makes them perfect for filling up the plate and the stomach, reducing the temptation to overeat more calorie-dense foods.

Rich in Antioxidants

Green vegetables are loaded with antioxidants, which are compounds that help fight free radicals in the body. Free radicals can cause oxidative stress, leading to cell damage and contributing to chronic diseases such as cancer and heart disease. Antioxidants found in green vegetables, such as flavonoids and carotenoids, help neutralise these harmful molecules, promoting overall health.

Supports Detoxification

The chlorophyll in green vegetables is known for its detoxifying properties. It helps in cleansing the body by supporting liver function and eliminating toxins. This detoxification process is essential for maintaining optimal health and preventing the buildup of harmful substances in the body.

 Boosts Mental Health

Emerging research suggests that a diet rich in green vegetables can also have a positive impact on mental health. The high levels of folate and other B vitamins found in these vegetables are linked to a reduced risk of depression and improved mood. Additionally, the anti-inflammatory properties of green vegetables can help reduce stress and anxiety.

Versatile and Delicious

Green vegetables are incredibly versatile and can be incorporated into a variety of dishes. From salads and smoothies to soups and stir-fries, there are countless ways to enjoy these nutritious foods. Experimenting with different cooking methods and flavour combinations can make eating green vegetables both enjoyable and satisfying.

 Conclusion

Incorporating a variety of green vegetables into your diet is a simple yet effective way to enhance your overall health and well-being. Whether you're aiming to boost your nutrient intake, manage your weight, or prevent chronic diseases, green vegetables offer a multitude of benefits that make them an indispensable part of a healthy diet. So, next time you're planning your meals, make sure to add a generous serving of greens to your plate. Your body will thank you for it!

Late Summer Reset  .....

BOOKING YOU LINDSEY FITNESS CLASSES THIS SUMMER>>>>

 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. 

Thank you as always xxx

FOOD MATTERS>>>>>

Here's a delicious recipe for a Green Vegetable Stir-Fry that's both nutritious and full of flavour...

 Green Vegetable Stir-Fry

INGREDIENTS :

• 1 cup broccoli florets
• 1 cup sugar snap peas
• 1 cup green beans, trimmed
• 1 courgette, sliced
• 1 cup spinach leaves
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 2 tablespoons soy sauce
• 1 tablespoon oyster sauce (optional for extra flavour)
• 1 teaspoon sesame oil
• 1 tablespoon sesame seeds
• Salt and pepper to taste
• 1 tablespoon chopped fresh coriander (optional for garnish)

INSTRUCTIONS:

1. Prepare the Vegetables:
   • Wash and prepare all the green vegetables. Cut the broccoli into small florets, trim the ends of the green beans, and slice the courgette.
2. Heat the Oil:
   • In a large heavy pan or wok, heat the olive oil over medium-high heat.
3. Sauté Aromatics:
   • Add the minced garlic and grated ginger to the pan. Sauté for about 30 seconds until fragrant.
4. Cook the Vegetables:
   • Add the broccoli, sugar snap peas, and green beans to the pan. Stir-fry for about 5 minutes until they begin to soften but still retain their crunch.
5. Add Courgette and Spinach:
   • Add the sliced courgette and spinach leaves to the pan. Continue to stir-fry for another 2-3 minutes.
6. Season the Stir-Fry:
   • Pour in the soy sauce and oyster sauce (if using). Stir well to coat all the vegetables.
7. Finish with Sesame Oil:
   • Drizzle the sesame oil over the vegetables and toss to combine.
8. Garnish and Serve:
   • Sprinkle the sesame seeds over the stir-fry. Season with salt and pepper to taste.
   • If desired, garnish with chopped fresh coriander before serving.
9. Serve Hot: Serve the green vegetable stir-fry hot on it's own or  add grilled chicken ,halloumi or pan fried fish for a fabulously, nutritious meal - not a starchy carb in sight!

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.

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