What lovely weather we’ve had here in Northampton. Beautiful sunny mornings, warmer temperatures and lighter evenings, certainly make it more appealing to exercise outside.
The benefits of this is you will spur the body on to make Vitamin D, essential for bone health, immunity and fighting depression. 20 mins a day in natural sunlight is enough to feel the benefit without the risk of harmful skin damage. However, I would always recommend protecting yourself with a good sunscreen.
Exercising outdoors also gives you the freedom to train wherever and at no cost. Lots of local parks have some form of free equipment to use, whether it be benches, tables, monkey bars and climbing frames. We’re fortunate to have a variety of equipment in Abington park that exercises your legs core and arms.
Don’t forgot, if you have a bike in the garage try to use it frequently. It’s something you’ll really enjoy once you dig it out. I’d completely forgot how good it feels to cycle (part from the saddle soreness, but I’m guessing that’ll go soon)… It’s so much quicker than running! Try to plan in advance, trips where you can cycle. Could you cycle to work? The shops? Or the school run? Tweet or Facebook me if you do. I’d love to hear your story.
What’s In Season?
Aprils best is cauliflower. This versatile veggie is packed with Vitamin C and K, folate, magnesium, fibre and vitamin B6. You can mash it, roast it, steam it and even substitute it for rice. I’ve made pizza bases from cauliflower before (which went undetected from my son who’s 7!) and today I share with you a recipe to make tortillas from them. The recipe is from Joshua Weissman’s and is one of many delicious paleo recipes from his cookbook. You can make a batch of these at the beginning of the week to use for pack-ups and lunches.
- 3/4 head cauliflower
- 2 large eggs
- 1/4 cup chopped fresh coriander
- Juice from 1/2 lime (add the zest too if you want more of a lime flavour)
- Salt and pepper, to taste
- Preheat the oven to 190 degrees C. and line a baking tray with greaseproof paper.
- Trim the cauliflower, cut it into small, uniform pieces, and blitz in a food processor in batches until you get a couscous-like consistency. The finely riced cauliflower should make about 2 cups packed.
- Place the cauliflower in a microwave-safe bowl and microwave for 2 minutes, then stir and microwave again for another 2 minutes. Place the cauliflower in a fine cheesecloth or thin dishtowel and squeeze out as much liquid as possible, being careful not to burn yourself. Dishwashing gloves are suggested as it is very hot.
- In a medium bowl, whisk the eggs. Add in cauliflower, coriander, lime, salt and pepper. Mix until well combined. Use your hands to shape 6 small “tortillas” on the parchment paper.
- Bake for 10 minutes, carefully flip each tortilla, and return to the oven for an additional 5 to 7 minutes, or until completely set. Place tortillas on a wire rack to cool slightly.
- Heat a medium-sized pan on medium. Place a baked tortilla in the pan, pressing down slightly, and brown for 1 to 2 minutes on each side. Repeat with remaining tortillas.
World Health Day
It’s world health day on Thursday 7th April and the World Health Organisation (WHO) is prioritising it’s focus this year to Diabetes.
In 2008, an estimated 347 million people in the world had diabetes. In 2012, the disease was the direct cause of some 1.5 million deaths, with more than 80% of those occurring in low-and middle-income countries. WHO projects that diabetes will be the 7th leading cause of death by 2030.
Diabetes is a chronic disease that occurs either when the pancreas does not produce enough insulin or when the body cannot effectively use the insulin it produces. Insulin, a hormone that regulates blood sugar, gives us the energy that we need to live. If it cannot get into the cells to be burned as energy, sugar builds up to harmful levels in the blood.
There are 2 main forms of the diabetes. People with type 1 diabetes typically make none of their own insulin and therefore require insulin injections to survive. People with type 2 diabetes, the form that comprises some 90% of cases, usually produce their own insulin, but not enough or they are unable to use it properly. People with type 2 diabetes are typically overweight and sedentary, 2 conditions that raise a person’s insulin needs.
Over time, high blood sugar can seriously compromise every major organ system in the body, causing heart attacks, strokes, nerve damage, kidney failure, blindness, impotence and infections that can lead to amputations.
WHO is focusing on diabetes because:
- The diabetes epidemic is rapidly increasing in many countries.
- A large proportion of diabetes cases are preventable. Simple lifestyle measures have been shown to be effective in preventing or delaying the onset of type 2 diabetes. Maintaining normal body weight, engaging in regular physical activity, and eating a healthy diet can reduce the risk of diabetes.
- Diabetes is treatable. Diabetes can be controlled and managed to prevent complications. Increasing access to diagnosis, self-management education and affordable treatment are vital components of the response.
New Dimensions Fitness have been able to help reverse the effects of type 2 Diabetes for many clients by eating a balanced health diet, exercising and increasing NEAT (Non exercise activity thermogenesis).
If you would like to book in for a free health check please complete the following application form
Alternatively, The Fat Burning Bible will help you become healthier with the detox programme and 4 week plan.
Thought Of The Week…
“Here’s to the crazy ones. The misfits. The rebels. The troublemakers. The round pegs in the square holes. The ones who see things differently. They’re not fond of rules. And they have no respect for the status quo. You can quote them, disagree with them, glorify or vilify them. About the only thing you can’t do is ignore them. Because they change things. They push the human race forward. And while some may see them as the crazy ones, we see genius. Because the people who are crazy enough to think they can change the world, are the ones who do.” ~ Steve Jobs