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...at last it's Summer holidays,  most kids have broken up (mine on Tuesday) and  teachers are now off for 6 weeks. I am looking forward to 6 weeks off from the school runs and all the extra clubs that have now stopped for the holidays!
It is now time to focus on that cleaner lifestyle. Certainly LOTS and LOTs of water should be a main feature throughout the day, a natural draw towards salads and fruit to eat ......and don't forget your exercise.
 
We worked hard in class last week and it was feeling rather warm! This week the temperatures are set to rise so I have taken that into consideration when planning your exercise so definately more toning this week.
My guidelines here have always been it is perfectly safe to workout in the heat as long as you are physically well and adequately hydrated. I will always adapt the class according to conditions and look after you as always.
Hydration and you....
 
Keep a bottle or jug of water to hand all day, sipping little and often is the best way to maintain good hydration levels.
 
Avoid adding squash, which is sugar, and even low sugar or sugar free varieties will still provoke a sugar response in the body , spiking insulin levels and leaving you hungry. 
 
Try adding , frozen citrus slices , strawberries or even cucumber slices to flavour water.
Making up a jug of fruit or herbal tea and chilling in the fridge is another healthy alternative.
 
Always bring an extra bottle of water to classes and aim to drink at least a litre between the moment you arrive  and the time you leave. Take extra water breaks if you need to.
 
Young Children, the elderly and pets are vulnerable in high temperatures do take time to make sure they are drinking plenty of fluids too.

Time change -Thursday morning
Just to remind you that this week on Thursday morning at St Dunstans we start 30 minutes earlier. Weigh in from 9.30 until 10.00. Exercise will start at 10.10 am until 10.55. Thankyou for your understanding. I will be running Pilates from 11.00-12.00 as I cannot run this on the Friday for this week only.
Sausage and couscous salad
Ingredients
  • 180g couscous
  • 300ml hot reduced-salt stock
  • Cooking oil spray
  • 454g pack (about 8) extra-lean sausages, cut into 2cm slices
  • 2 red or green peppers, chopped
  • 250g green beans, trimmed and halved
  • 400g tin butter beans in water, drained
  • 3tbsp low-fat balsamic dressing
  • 100g salad leaves, to serve
Method
  1. Put the couscous in a large bowl and pour over the hot stock. Cover and set aside until the stock is absorbed.
  2. Meanwhile, spray a large non-stick frying pan with a little oil, then add the sausages and cook for 5 min. Add the peppers and stir-fry for a further 5 min or until tender.
  3. While the peppers are cooking, blanch the green beans in a small pan of boiling water for 2 min. Drain, then add to the frying pan and stir-fry for 2 min.
Fluff the couscous with a fork. Add the sausage mixture to the bowl and stir to combine. Drizzle over the balsamic dressing and mix well, then serve with the salad leaves.
BBQ's ...More than a sausage or a burger!
There is something lovely about sitting outside with family and friends and enjoying a chat and some good food and drink. We are British, what does the weather matter? Yes it would be ideal if it was lovely and warm but many a time we have braved the not so warm weather with a jumper on.  It is still good fun.  

My tips for you with barbecues would be to watch the protein!  Think how much meat you would eat if you were indoors having a normal dinner.  

Would you really eat a sausage, burger, chop, chicken drumstick, kebab?  No of course not.  And make sure you have some healthy carbohydrates such as sweet or new potatoes and lots of colour in the form of salad or vegetables.  

Below are some more BBQ ideas for you:-
Kebabs:
Shop or butcher bought kebabs are nearly always just meat alone.  Why not try chicken, mushroom, onion and pepper instead.  Tofu is a popular vegetarian substitute for meat, which is very easy to cube and ideal for kebabs!  The beauty with kebabs is that your imagination is your limit.  Simply put your chosen combination onto skewers, brush with a little olive oil, or find a reduced calorie marinade, and grill over the BBQ until the meat is cooked and tender and the vegetables are roasted and charred around the edges.  Why not try hallumi cheese and cherry tomatoes.  Why not try fruit kebabs as an alternative for desert.  

Note: If using wooden skewers don't forget to pre-soak them for 30 minutes to avoid the ends burning whilst cooking!

Marinated Chicken:
4 chicken breasts, 2 tablespoons clear honey, 1.5 tablespoons soy sauce, juice & zest of one lime, 2 cloves of garlic. Mix up all marinade ingredients, stir in chicken, leave overnight then BBQ! Can either leave chicken whole or chop into chunks and cook on skewers. Enjoy!"

Monkfish Kebabs:
Monkfish is very meaty so doesn't flake and fall apart on the barbeque like other fish. . Buy monkfish cubes and use with chunks of ripe mango, with a little oil drizzled over plus the juice of one lime. Delicious!

Simply Salmon:
Salmon makes a great alternative to meat. Place a whole fillet onto a sheet of foil large enough to make a parcel. Slice half a lemon and layer over the top of the salmon, squeeze the other half over the fish, season and wrap the foil to make a make a generous parcel and refrigerate overnight (to allow the flavours to fuse). Cook on the barbeque for about 10 minutes - depending on thickness of fillet. This is delicious served with natural, low fat yoghurt, salad and crusty bread.

Healthy Garlic Mushrooms:
Take a large square of tin foil, brush with a little olive oil, add some sliced mushrooms, a clove of crushed garlic, freshly milled salt and pepper and wrap up in a parcel. Cook the the parcel on the BBQ for about 15-20 minutes. Serve with French bread lightly toasted on the BBQ.

Hot Corn:
Sweetcorn cooked on the BBQ is delicious and acquires a taste unobtainable with any other form of cooking. Pre-boil it until just tender, to keep it juicy and speed up cooking time on the BBQ then place it directly on the grill and turn until charred on the outside. Resist the temptation for lashings of butter - you won't need it!

Grilled Asparagus:
Asparagus is said to be a delicacy and barbequed asparagus is no exception! Simply take a bunch, trim the bottoms, toss in a tbsp of olive oil and season with freshly milled salt and pepper. Pop on the grill for 2-3 minutes or until to desired tenderness - this one will wow your guests!

Marinated Aubergines:
"Why not slice an aubergine length ways into just under 1/2 cm slices. Marinate them for about an hour in a small amount of olive oil, some nice vinegar (e.g. red wine or balsamic), lemon juice and some chopped herbs. Place them on the BBQ and cook well. I like them quite charred as they go lovely and crispy on the outside and gooey in the middle. If you're having an okay calorie day top with a small amount of crumbled feta cheese.

Potatoes:
Jacket potatoes are one of the easiest things to cook on the BBQ. Simply wrap them in tin foil and place directly on the coals under the shelf and leave them for approx an hour, depending on size, whilst you cook the rest. Don't worry if you have to wait for the rest - the potatoes will only improve with time!  Why not boil new potatoes until just tender, then drain, toss with a tiny touch of olive oil, garlic, salt and pepper (rosemary if available) - then put the lot on a piece of heavy-duty foil, fold the top tightly, then the sides up and put on the grill - turn it every once in a while and you get nice roasties

On the side: 
One of the best things about a barbeque is the variety of foods on offer - so don't limit this simply to what you cook on the grill.  A bit of pre-planning will ensure a healthy choice of accompaniments.  Steer clear of supermarket coleslaw and potato salad (these are laced with fat).  Why not impress everyone and make your own.  

Try a fresh mixed salad with a reduced fat dressing, some freshly boiled rice (toss in some pineapple, mushrooms... use that imagination"  For a side salad try cous cous with roasted veg, garlic & herbs - can be cooked in advance and kept for a day or two!

For Dessert:
Make up a bowl of fresh fruit salad and serve with low fat yoghurt. Alternatively whilst the charcoal is dying down, pop some bananas (in their skins) wrapped in tin foil on the shelf and leave for about 10 minutes. When you unwrap them you'll have a delicious gooey banana dessert!  Peaches and nectarines sliced are very good too served with some fat free yoghurt.

Your ideas from class this week
Make turkey burgers
Use chicken sausages as healthier
Roasted peppers /halloumi skewers
Kofta, using lean lamb with curry flavours on skewers
Sliced courgettes with philadelphia and herbs
Seabass cooked in a parcel
Swordfish
Leg of lamb boned ,marinated in sherry and garlic
Instead of bbq, making a big paella to enjoy in the garden
Take the bbq to beach, fishing for mackerel and cooking straight away , take salad and crusty bread
Whole spelt-use like pearl barley, rinse, boil with a stock cube,make an alternative to rice salad.

 
Weight losses and achievements
Weight losses still going strong despite many of you away on your holidays. As a club last week we managed to lose 76lbs which works out to be 5 and a half stone, well done everybody, keep up the good work.

One Stone-
Kim-Mongeham
Tessa- Mongeham
Jenny-Littlebourne
Two Stone-
Kate-Deal
Enjoy the rest of the weekend.
See you in class
Love Lisa
Copyright © 2019 Love my fitness with Lisa, All rights reserved.


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