Some welcome respite from some very hot days and some much needed rain for the garden too this week.
I would first like to thank so many wonderful members of the Lindsey Fitness Running Club who turned out to support our lovely Jade on her virtual Marathon last Sunday. Jade took a fall 5 weeks previously running the London Virtual My Way Marathon with me
and had to pull out. As is a runners mentality, Jade was determined to complete the 26.2 miles she had prepared for. Jade was supported on route by other running club members and myself, each running some miles with Jade so she was never alone.
It made for a great day along with our ever vigilant car support. Jade was thrilled to complete her marathon and duly receive a bespoke medal for her magnificent achievement.
A reminder this week of the importance of fat in out diet, the good , the bad and the essential and a delicious healthy fats recipe to try in Food
Matters
I am currently on route through France to Spain with Gary and Frank for our hols. Lindsey Fitness members now have unlimited access to the Summer Season online YouTube workouts in the Lindsey Fitness Home Facebook group and I will of course be doing some LIVE 'Shorts' workouts from Spain too.
Have a beautiful, active, safe and happy week
Adios!
Love Lindsey xxx
NUTRITION MATTERS>>>>>>
Dietary Fat Facts
Dietary fat has been
the target of much scorn over the years, making it hardly possible for people to digest the idea that it actually has a fair share of its benefits to the human body. This is especially so because nutritionists and weight loss enthusiasts have sermonised the idea that low-fat diets make a significant contribution towards weight loss and healthy living. While this is true to some extent, it is worth getting the facts right that some is needed in the body. However, we must also understand from the
onset that there is both good and bad fat. Before you start leading the coveted healthy lifestyle, therefore, take this journey to know the facts behind various types of fat and which will benefit and which are detrimental to your health.
The Bad…
Bad fats are broadly categorised into two kinds: trans fats and saturated
fats. These can be recognised easily because they are solids at room temperature, and have been declared potentially harmful to the human heart. Health experts now insist that these fats must be consumed sparingly. When it comes to trans fats, it is advised that you totally abstain from foods containing it.
Saturated fats
Primarily animal-based, these are found in high-fat meats, and
dairy products. Potential sources include fatty cuts of beef, lamb, pork and dark chicken meat, processed meats such as burgers and sausages and high-fat dairy foods such as whole milk and butter and cream.
Trans fats
Unlike saturates, there is a very small proportion of trans fats in meat and dairy products. Instead, you will find them in plenty the moment you consume foods which contain
hydrogenated vegetable oils. In simple terms, a trans fat is a normal fat molecule, but which has been altered and deformed during the hydrogenation process. Partial hydrogenation is done by vegetable oil manufacturers to make their products more stable. This way, the oils are less likely to go bad, which is of value to the manufacturer and detrimental to the consumer.
No amount of trans fats can be considered healthy because they all
point out to health complications such as cancer and cardiovascular infections. While most people think of margarine as the primary source , they are actually found in most of the foods that we consume each day. Trans fats are readily available in baked foods such as biscuits, pastry and pizza dough. You will also encounter this bad fat in fried foods such as chicken nuggets, fried chicken and french fries. It will always be found in regular snacks like crisps and confectionary
too.
The Good …
Before delving into the categories of fat that are considered healthy, it is essential to understand the role that they play in the human body. Fats basically maintain a healthy skin besides promoting proper eyesight and healthy brain development especially in children.
That said, you should note that good fats come from vegetables, fish, nuts and seeds. They differ from saturates in the sense that they have a smaller number of hydrogen molecules bonded to the carbon chains. These fats are liquids at room temperature, and can be categorized as either monounsaturated or
polyunsaturated.
Monounsaturated fats
People have often been advised to consume monosaturates but in small amounts because they are known to increase the level of good cholesterol in blood and therefore reduce the risk of cardiovascular infections.
The next time you walk into a restaurant and dip your piece of bread into olive oil, you would
have consumed these healthy monounsaturated fats. They are simply made of a single carbon-to-carbon double bond, a reason why they contain fewer hydrogen molecules. This is the simple structure that keeps the fats liquid at room temperature. Ideal sources of monounsaturated fats include:
Avocados
Peanut oil
Olive oil
Almond butter
Most of the nuts such as brazil, almonds and cashews.
Although there is no unilateral amount of monounsaturated fats that you ought to consume each day, most institutions and research centres indicate that you use these alongside polyunsaturated fats as much as possible in order to replace some of the trans and saturated fats.
Polyunsaturated fats
The primary sources of these fats include plant-based foods and oils. The next time you place cooking oil in a frying pan, therefore, there are high chances that you are using polyunsaturated fats. These fats play an important role of reducing the amount of bad cholesterol in blood, and will therefore decrease your risk of suffering a heart disease.
Unlike monounsaturated fats, this strain contains two or more double bonds constituting the carbon chain. Broken further down, there are two major types of polyunsaturated fatty acids. These include Omega-3 and Omega-6 fatty acids. Omega-3 fatty acids are particularly popular because they are readily available, with a wide range of health benefits.
Sources mainly constitute oily fish such as sardines, salmon,freah tuna and mackerel. Even so, omega-3 fatty acids can as well be obtained from plant-based foods such as walnuts and flaxseeds.
The benefits of these fats have been documented widely,
particularly the ability to treat stroke and heart diseases. Evidence has also suggested that the consumption of polyunsaturated fats can help in reducing the symptoms of rheumatoid arthritis.
Foods rich on Omega-6 on the other hand include corn oil, sunflower oil, lineloic acid, soybean oil and walnut oil.
Although they are an essential part of diet, you probably understand that too
much consumption of foods from one food group will not serve you right. If you desire to lead a clean and healthy life, there is need to balance your diet. Consume the good fats moderately and avoid the unhealthy fats. This should again take you back to the question of weight gain and weight loss.
While fats may not solely lead to massive weight gain, they can make it difficult for you to lose weight especially considering the kind of foods that you
consume. As such, it is always important to incorporate exercise into your dieting efforts to ensure that you grow your health in all dimensions.
Always think about incorporating more healthy fat into your diet.
FOOD MATTERS >>>>>
Avocado and Walnut Salad Recipe
Here's a recipe for an Avocado and Walnut Salad that's packed with healthy fats. It's perfect for a light lunch or a side dish at dinner.
INGREDIENTS:
2 ripe avocados
A handful of walnuts
Mixed greens (spinach, kale, watercress, rocket)
Cherry tomatoes
Olive oil
Lemon juice
Salt
Pepper
INSTRUCTIONS:
Prepare the Avocados -
sliced or chunks
Add the walnuts , green leaves and tomatoes
Whisk the olive oil, lemon juice, salt and pepper.
Drizzle over your salad and toss
LOVE THE FOOD THAT LOVES YOU BACK- ENJOY!
Lindsey Fitness Members Classes 2026
No Classes Saturday 6th June - Wednesday 24th June Inclusive
Unlimited Access to the Lindsey Fitness You
Tube Video Library
Look Out for LIVE 'SHORTS' - Workouts from Spain in the Lindsey Fitness Home Members Facebook Group
(Normal Timetable Resumes Saturday 27th June 2026)
Saturdays - Ridgeway
Academy
7.45am - Interval Training for all abilities, incorporating handweights, kettlebells, strength and conditioning
8.45am - Walkfit for all. Walk over 2miles (5000+ steps - in 45 minutes) with out leaving the room. Incorporates strength work with handweights too
Tuesdays -
Ridgeway Academy Sports Centre Dance Studio
6.30pm - Classic Aerobics - Cardio dance and formation exercise.
Wednesdays - Wodson Park Sports Centre
11.00am - Classic Aerobics - as above.
Online from my lounge to your
home - Fitness Pilates , Mindfulness & Mobilisation sessions. Periodic Placebo Diet Group and You & Me Weight Loss Programmes, 1:2:1 Coaching.
Discounted monthly Memberships and PAYG options available.
Our Running Club continues in full swing with Sunday group runs (& walks) for all abilities. Whether you’re aiming for a 5K, half marathon or more, or you just want some company and encouragement, you’ll find it here.
Get in touch for more information if you would like to join us
EVENTS
Sunday 13th September 2026 - Great North Run, Newcastle
Sunday 17th October 2026 - Great South Run, Portsmouth
Sunday 1st November 2026 - Herts Half Marathon, Knebworth
I am always honoured and privileged to support families as an independent Celebrant at times of celebration or loss
. If you or someone you know would like to learn more...
That said, you should note that good fats come from vegetables, fish, nuts and seeds. They differ from saturates in the sense that they have a smaller number of hydrogen molecules bonded to the carbon chains. These fats are liquids at room temperature, and can be categorized as either monounsaturated or
polyunsaturated.
Sources mainly constitute oily fish such as sardines, salmon,freah tuna and mackerel. Even so, omega-3 fatty acids can as well be obtained from plant-based foods such as walnuts and flaxseeds.
