Copy
View this email in your browser

What a lot of rain we are having this week!
No excuse to hibernate yet though, get your raincoats on and your wellies and go out and enjoy our beautiful countryside.


Apologies for no class on Wednesday evening , we very sadly had to have our dog put down when we got to the vets,thankyou to so many asking after him and sending good wishes.

My thought of the week
"Courage doesn't always roar!

Sometimes, courage is the quiet voice at the end of a bad day , saying I'll try again tomorrow" 

Anyone can give up.
Giving up requires no skill, no determination, and no commitment.
Giving up is the easy option, but it's the option which we regret the most.
Trying again is harder,
but you'll never regret it! 

Tear fund lunch
Tessa has asked me to pass on her thanks to everybody that came along and all those that couldn't make it but still donated to her Tear fund lunch on Wednesday. .
Tessa raised £705 which is amazing, well done Tessa.
Half term this week - Classes still open
All weight management classes are open next week, Errin will be covering for me while I spend some time with my family so please go along and support her.
Why not boost your Vitamin D intake this winter and feel healthier
As the temperatures drop and sunshine becomes more scarce at this time of year it makes getting out of bed in the mornings a challenge.  Not only that but it can also have a profound effect on your health, due to a deficiency in vitamin D.
Most people know that we produce vitamin D naturally when our skin is exposed to sunlight and then we store it in the body.  However, as the days are shorter and sometimes there isn’t any sun it is very common for changes in mood and energy levels.  Lots of people associate these changes as suffering from SAD when in fact it could be a deficiency in vitamin D. 
Vitamin D is an essential vitamin and is one of the key nutrients in our diet as not only does it strengthen our bones and teeth, controls cell growth but it also aids our bodies with the absorption of calcium.  And as above it improves your health and moods.  Research shows that vitamin D also helps your immune systems, reducing the risk of developing multiple sclerosis and helping to maintain that healthy body weight which we all desire. 
Are you deficient in Vitamin D?
More than 50% of the adult population have insufficient levels of vitamin D according to The Department of Health which is perfectly understandable in the winter as many of you go to work in the dark and come home again in the dark, making that lunch time walk even more important.  Being deficient in Vitamin D isn’t always obvious, some people feel tired or have general aches and pains which they put down to age.  Not everyone will show symptoms.  However even without symptoms you could have a deficiency in vitamin D which can pose health risks.  It can lead to rickets (a disease in which bones fail to properly develop particularly in children) or Osteomalacia in adults (which causes severe bone pain and muscle weakness), a weakened immune system and poor hair growth.
How can we improve our Vitamin D levels:
You can boost your vitamin D levels simply and effectively for example going on holiday or retiring to Barbados, (my kind of therapy).  Seriously just with a few changes to your lifestyle you’ll be feeling strong and full of energy in no time.
Because Vitamin D is fat soluble and stored in the body’s fat and liver, it is not necessary to costume it every single day.  It can be averaged out over several days.  It is naturally found mainly in fish oils, fatty fish, cheese, egg yolks, and fortified breakfast cereals.  In addition, vitamin D is widely added to many foods such as milk and orange juice.
If you follow a vegetarian or vegan diet you may struggle to get adequate levels of vitamin D through food alone, but there are lots of effective supplements on the market that could help to boost your intake throughout winter.
 
 
 
Pink Week-This week- Prizes to be won!
Quick reminder that this week coming is wear it pink week in class, anything pink at all and I just ask for a small donation to put in the charity pot for breast cancer awareness,many thanks in advance.
Kerry Rubins has kindly donated a goody bag for the best dressed pink person so come on, use your imaginations this week, Errin will send me your pics!!
No Pilates this week
Just to remind you no Pilates or Stretch and tone for next week only.
Weight losses and achievements
One class down this week but we still managed to lose 64lbs which works out to be just over 4 and a half stone, well done everybody, keep it going through half term and get ready to start our Christmas challenge the week after.
Indian Spiced bubble and squeak with fried eggs
Ingredients
  • 400g small new potatoes in their skins, halved
  • 500g butternut squash, peeled and cut into chunks (about 350g flesh)
  • 2 carrots, cut into chunks
  • 2tbsp vegetable oil
  • 1 onion, sliced
  • ½ aubergine, cut into chunks
  • 2 garlic cloves, crushed
  • 1tsp mustard seeds
  • ½tsp ground turmeric
  • 10 cherry tomatoes, halved
  • 1tbsp garam masala
  • Good pinch dried chilli flakes
  • 75g baby spinach
  • 4 eggs
285 Calories per portion
Serves 4
 
  1. Steam the potatoes, butternut squash and carrots for 12–15 min until tender.
  2. Meanwhile, heat half the oil in a large non-stick frying pan, then fry the onion and aubergine for 5–6 min until softened. Add the garlic, mustard seeds and turmeric and cook for 2–3 min.
  3. Add the potatoes, squash, carrots and tomatoes to the pan and fry over a high heat for about 6 min, squashing down the veg a little and stirring occasionally, or until piping hot and a golden crust begins to form underneath. Stir in the garam masala, chilli and baby spinach
    and cook for 1 min more.
  4. Meanwhile, heat the remaining oil in a separate non-stick frying pan, then fry the eggs to your liking.
  5. Divide the bubble and squeak mixture among 4 plates, then top each with a fried egg and a grind of black pepper to serve.
Work hard for Errin while I am away!
See you when I get back, ready to start the Christmas Challenge!
Love Lisa
Copyright © 2019 Love my fitness with Lisa, All rights reserved.


Want to change how you receive these emails?
You can update your preferences or unsubscribe from this list.

Email Marketing Powered by Mailchimp