Hola,

A change in the weather then as Autumn sets in. I'm so lucky to be in Spain with Gary and Frank the Vizsla, as the high season here ends. It's comfortably warm, with some rain at times, but nevertheless a beautiful part of the world to be in,

Lindsey Fitness members have joined me this for  some LIVE online exercise sessions or replayed workouts from the Lindsey Fitness You Tube library. Gary and I are are running and incorporating some HiiT and weights sessions along with walking Frank of course. We are hoping to paddleboard too in the coming days.

This weeks spotlight is a body matters topic on Sarcopenia. As we age (from 40 years!!!) the body naturally loses muscle mass which lends itself to other health conditions. The importance of exercise and good diet to help slow the process maintain muscle mass is explained. It's not rocket science, and Lindsey Fitness members who embrace classes, incorporating weights and cardiovascular exercise and follow the principles of the Placebo Diet can be assured they are doing just that.

Food Matters featured a traditional Chicken Catalan Stew to try, something tasty and filling as the season changes.

Have a good nutritious and active week and I'll see you online from Spain!

Love Lindsey xxx

In this weeks newsletter >>>>>

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Health Matters :Understanding Sarcopenia

Food Matters : Catalan Chicken Stew.

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BODY MATTERS>>> Understanding Sarcopenia: 

Prevention and Management as We Age

As we journey through life, maintaining our physical health becomes increasingly important, especially as we age. One of the lesser-known yet significant health challenges that older adults face is sarcopenia. This condition, characterised by the progressive loss of muscle mass and strength, can severely impact an individual's quality of life. However, with the right knowledge and proactive measures, sarcopenia can be prevented and managed effectively.

 What is Sarcopenia?

Sarcopenia is a condition that typically begins in the fourth decade of life and progresses with age. It involves the gradual loss of skeletal muscle mass and strength, leading to reduced physical capability, increased risk of falls, and a decline in overall health and independence. The condition is influenced by a combination of factors, including hormonal changes, physical inactivity, poor nutrition, and chronic illnesses.

 Preventing Sarcopenia

Prevention is key when it comes to sarcopenia. Here are some effective strategies to help stave off the condition:

1. Regular Exercise: Engaging in regular physical activity is one of the most effective ways to combat sarcopenia. Resistance training, such as weightlifting, is particularly beneficial as it helps build and maintain muscle mass and strength. Additionally, incorporating aerobic exercises like walking, swimming, or cycling can improve overall fitness and cardiovascular health.
2. Balanced Nutrition: A diet rich in protein is essential for muscle health. Consuming adequate amounts of protein from sources such as lean meats, fish, eggs, dairy, legumes, and nuts can support muscle repair and growth. Additionally, ensuring sufficient intake of vitamins and minerals, particularly vitamin D and calcium, can aid in muscle function and bone health.
3. Healthy Lifestyle Choices: Avoiding smoking and excessive alcohol consumption can contribute to better muscle health. These lifestyle choices can have a detrimental effect on muscle mass and overall health, so moderation is key.

 Managing Sarcopenia

For those already experiencing signs of sarcopenia, there are several ways to manage and potentially reverse its effects:

1. Personalised Exercise Programs: Consulting with a healthcare professional or a physical therapist can help create a tailored exercise program that addresses individual needs and limitations. This personalised approach ensures that exercises are safe and effective.
2. Nutritional Interventions: Working with a nutritionist can help develop a diet plan that meets specific protein and nutrient requirements. In some cases, supplements may be recommended to ensure adequate intake of essential nutrients.
3. Medical Treatments: In certain situations, medical interventions such as hormone replacement therapy or medications may be considered to address underlying hormonal imbalances or other contributing factors.
4. Regular Health Check-ups: Regular visits to healthcare providers can help monitor muscle health and adjust prevention or management strategies as needed.

Conclusion:

Sarcopenia may be a natural part of aging, but it doesn't have to be inevitable. By understanding the condition and taking proactive steps, we can significantly reduce its impact on our lives. Regular exercise, balanced nutrition, and healthy lifestyle choices are essential components in preventing and managing sarcopenia. As we age, staying informed and engaged in our health can lead to a more active, independent, and fulfilling life.

I am away  on holiday as you read this newsletter  so there are no Lindsey Fitness classes from this Saturday 21st September  to Wednesday 8th October Inclusive. Lindsey Fitness members will have unlimited  access to  the Lindsey Fitness library from the link on the group Home Facebook page. There will be some 'Shorts ' from Spain, so please join me LIVE if you can. ....Full timetable resumes from Saturday11th October xxx

FOOD MATTERS >>>>>>

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As we are in Spain,here's a traditional Catalan Chicken Stew recipe, known as "Pollastre a la Catalana." This dish combines the rich flavours of chicken with a mix of vegetables, herbs, and sometimes dried fruits, typical of Catalan cuisine.

Catalan Chicken Stew (Pollastre a la Catalana)

INGREDIENTS::

• 1 whole chicken (about 3-4 pounds), cut into pieces
• Salt and freshly ground black pepper, to taste
• 3 tablespoons olive oil
• 2 onions, finely chopped
• 4 cloves garlic, minced
• 2 carrots, sliced
• 1 red pepper, sliced
• 1 green pepper, sliced
• 2 tomatoes, peeled and chopped
• 1 cup dry white wine
• 1 cup chicken broth
• 1 bay leaf
• 1 sprig fresh thyme
• 1/2 cup pitted prunes/apricots (optional)
• 1/2 cup toasted almonds or pine nuts
• Fresh parsley, chopped, for garnish

INSTRUCTIONS::

1. Prepare the Chicken:
   • Season the chicken pieces with salt and pepper.
2. Brown the Chicken:
   • In a large pot, heat the olive oil over medium-high heat.
   • Add the chicken pieces and brown them on all sides. Remove the chicken from the pot and set aside.
3. Cook the Vegetables:
   • In the same pot, add the onions and garlic. Sauté until the onions are translucent.
   • Add the carrots, red and green  peppers, and continue to cook for about 5 minutes.
4. Add Tomatoes and Liquids:
   • Stir in the chopped tomatoes and cook for an additional 5 minutes.
   • Pour in the white wine and let it simmer for a couple of minutes to reduce slightly.
5. Combine Ingredients:
   • Return the browned chicken to the pot.
   • Add the chicken broth, bay leaf, thyme, and prunes (if using).
   • Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for about 45 minutes, or until the chicken is cooked through and tender.
6. **Finish the Stew:
   • Stir in the toasted almonds or pine nuts.
   • Adjust seasoning with salt and pepper to taste.
7. Serve:
   • Remove the bay leaf and thyme sprig before serving.
   • Garnish with freshly chopped parsley.
   • Serve hot with crusty bread or over rice.

ENJOY!.

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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!