2006 newsletter archive
DECEMBER
2006 NEWSLETTER
Hello healthy people!
It's the time of year
when many of us feel like hibernating and waiting out the darker months.
So this months article is all about something close to my heart…
sleep. Whilst it's important to enjoy your kip over winter, it's also
crucial to stay active and get outdoors.
On the subject of being active, I'd like to congratulate all of my clients
for trying so hard and achieving so much this year - thank you, you make
my job a pleasure.
If you, or someone you know is interested in getting active, please drop
me a line or ask them to subscribe to this newsletter. Even if you're
just at the stage of:
a. contemplating being more active
b. making another new year's resolution to slim down
c. will deal with it sometime next year
d. crossing your fingers and hoping that for once, December won't be the
most fattening month
please do let me know, and believe me that getting in shape is actually
good fun. We can book time up to six months in advance… Or….
GIFT
VOUCHERS
Q. Do you have someone in your life who would like to be healthier?
A. Give them a 'Fitness with Tracy Griffen' gift voucher for Christmas.
Alternatively, ask for one for yourself! These are valid for one whole
year, and can be used for a variety of training. All gift vouchers come
with extra special presentation and the promise to treat your loved ones
gently...
What's in Season
It's good to eat seasonally, so here's a list of what's in season in Scotland:
Sprouts, turnips, swede, and parsnips are available and potatoes, carrots,
red cabbage, beetroot, apples, pears coming from store.
OATCAKE
TOPPING OF THE MONTH
Just when I thought I had run out of oatcake toppings, I remembered quince
paste! You may not have heard of it (as it's not for sale in supermarkets),
but it's a lovely floral tasting jelly otherwise known as membrillo. A
relative of the apple, quinces are a native of Persia and are the fruit
of love, marriage and fertility… and the paste is also pretty good
on oatcakes. Try a sliver with a thin slice of strong tasting cheese and
you'll see what I mean. You can pick up quince paste from Valvona and
Crolla or Peckhams. It costs about £1.50 for 100 grams, but you
don't need much to transform a dry oatcake into something truly exotic.
Yum!
What do you have on
yours? Let me know…
FABULOUSLY
EASY RECIPE
This recipe uses halloumi, a soft springy cheese made in Cyprus. It's
medium fat (for a cheese, about 24%) and doesn't melt when heated, making
it perfect to accompany grilled vegetables or warm salads. You can buy
it vacuum sealed (it lasts months and months in the fridge) for about
£1.70 from your local 'global' grocer - I go to Rajahs Supermarket
on Albert Street, Leith, where you can also pick up a big fresh bunch
of mint for less than a quarter of the price of a supermarket.
Aubergine, Halloumi
and Mint Stacks
serves 2
1 clove garlic, crushed
1 Tab soy sauce
3 Tab balsamic vinegar
3 Tab olive oil
1 medium aubergine,
sliced 5 mm thick
1 packet halloumi (approx 200g), sliced 5 mm thick
2 Tab fresh mint, chopped
- Combine the top four ingredients in a jug to make the marinade.
- Arrange sliced aubergine on a deep plate.
- Pour marinade over sliced aubergine and let sit for 45 minutes.
- Heat a heavy bottom frying pan and shake each piece of aubergine before
placing into the pan. Fit as much in the pan as you can, the slices will
shrink as they're cooked.
- Cook for 3 - 4 minutes on each side.
- Remove from pan and pile them up and cover with foil to keep warm.
- Place the sliced halloumi in the pan, without oil (it shouldn't stick
if you move it around).
- Cook for 3 - 4 minutes on each side, until golden
- Alternate layers of aubergine and halloumi, pour over the remaining
marinade, and scatter with chopped mint.
Notes - I cooked a handful of cherry tomatoes per person to serve dotted
on the plate - these cut through the richness of the aubergine. I had
more aubergine than halloumi, so I cooked it and cooled the stack with
some fresh mint in between slice. Chopped into fingers, it was the prefect
antipasti the day after.
RESISTING
TEMPTATION HINT OF THE MONTH
Many people find themselves craving something sweet at this time of year.
Do yourself a favour and take a tangerine in a wee plastic bag out with
you. The tangerine is a good sweet replacement, packed with vitamin C
to stave off colds, and the plastic bag means it won't get squished in
your bag, and you'll have somewhere to put the peel.
EXERCISE
OF THE MONTH
Pump it! If you have a Swiss ball, pump it up and have a play. It's a
fun form of indoor exercise, and can be fabulous for your core stomach
muscles if used properly. Many Swiss balls come with an exercise chart,
but if you'd like some specific exercises and advice on posture and form,
please do book in a session. Likewise if your pump has mysteriously disappeared,
I can order one for you, come over (within Edinburgh) pump it up and show
you what do with your ball.
ARTICLE
- Zzzzzzzzzzzzzzzzzz (you are feeling sleepy…)
Sleep is one of my favourite pastimes over the winter. Personally I sleep
more in the darker months and less in the peak of summer. So this morning,
having wiped the sleepy dust from my eyes, I decided to investigate why
we sleep and have learnt some very interesting things.
We all know we need to sleep. If we are deprived of sleep our brains behave
in very strange ways indeed. I have read reports of people hallucinating
after being deprived of sleep for a couple of days. Even depriving yourself
of a few extra hours a night can affect your reaction time, memory, attention
span, rationality of thinking and give you big dirty bags under your eyes.
You can think of the sleep cycle like a washing machine cycle.
Part 1: Light sleep - when you are half asleep and can be awakened
easily. You are preparing a good night's rest and this lasts about 10
minutes
Part 2: True sleep - for about 20 minutes your breathing and heart
rate slows down as you become disengaged with your surroundings and start
to slumber
Parts 3 & 4: Deep sleep - Your breathing and heart rate are
at their slowest, and your brain starts producing delta waves which are
big, slow brain waves. Then…
This is the deepest sleep, where your body is very relaxed and breathing
deep and rhythmic. If you are woken from this state it takes a few minutes
to adjust to being awake. This is when various hormones are released,
our blood pressures drop and our bodies repair themselves.
Along with these cycles is REM sleep that makes up about 25% of our deep
sleep. It's the kind of sleep you see in scary films, where the person's
eyes are darting back and forth, and the body is very still. We can think
of this as nature's way of recharging our brains and it is the time that
much of our dreaming occurs.
Sleep is the time our muscles and body tissue repair themselves from the
days' oxidative stress - so if you work out, be sure to get enough sleep
so your muscles can repair and rebuild. Sleep also assists our brain in
functioning correctly. Our brain function encompasses both the conscious
side that we are aware of (i.e. not being groggy), and also such functions
as hormone control.
An interesting hormone to consider is cortisol, which is secreted by your
adrenal glands, just above your kidneys. Cortisol is produced in a cyclic
fashion with the highest levels being released in the morning and the
lowest at night. Your cortisol levels help control things like your immune
system, your sleeping patterns and how your body burns its fuel. Too much
cortisol, and you may experience disturbed REM sleep.
Now, cortisol release is partially dictated by the food you eat. High
GI foods that are sugary, processed or high in starch cause a peak in
cortisol levels, which in turn can lead to disturbed sleep, fatigue and
even weight gain. So, the idea is to keep your cortisol levels as natural
as possible, by eating a balanced, low GI diet (see my article at below
for more information on the GI diet) and getting regular rest. Ideally
aim to go to bed at the same time every night (preferably before 11pm)
and get enough sleep so that you feel well rested.
Eat sensibly, avoiding sugary foods and alcohol in the evening, as they
may disturb your sleep. It's also good to have a relaxing evening routine,
perhaps read a book or have a bath just before bed. If you find yourself
lying bed worrying about something, get up, and write down the worry (quite
often I wake up remembering something I haven't done, and by getting up
and writing it on my list of things to do, it allows me to go back to
sleep). Allow yourself to relax and truly enjoy a good night's sleep.
An interesting resource is at http://www.bbc.co.uk/science/humanbody/sleep/
where you can take a sleep quiz to check if you are getting enough.
to top
NOVEMBER
2006 NEWSLETTER
Hello
healthy people,
I
read an interesting article about SAD (Seasonal Affective Disorder) in
Metro newspaper yesterday, which stated that getting outside regularly
through the darker months is a good way to combat the winter blues.
This morning I was
typing this newsletter and was lacking inspiration. The time came for
me to cycle to Blackhall, and about halfway along the cycle path I realised
I was actually very glad to have a reason to be outside. Otherwise I possibly
would have spent my whole day indoors. Getting outdoors is a great way
to lift your spirits - even if it is simply a lunch time walk. I've come
back to my computer invigorated and with the cobwebs blown away (literally...
It's a bit blowy out there). Edinburgh has some beautiful crisp winter
days, so don't forget to get out there any enjoy them.
WHAT'S
IN SEASON
It's
good to eat seasonally, so here's a list of what's in season locally:
Tender vegetable crops are disappearing as the frosts come, but still
going are cabbage, cauliflower, potatoes, carrots, leeks, swede, parsnips,
sprouts.
Fruits are: apples, pears and quinces.
OATCAKE
TOPPPING OF THE MONTH
Sometimes it’s nice to have a bit of cheese on oatcakes, so for a
seasonal change try a sliver of blue cheese with a slice of pear. Rather
yummy, and it’s easier to have less cheese when you have a slice
of fruit with it. Apple also works well, and cuts through the creaminess
of the cheese.
Get
£5 off your fitness sessions
… By recommending a friend. For every new client you recommend who
books in, receive £5 off your next fitness session. At the moment
I have a wait list for new clients, so they can enjoy a bit of time anticipating
what it will feel like to have buns of steel and lithe limbs.
SEASONAL
RECIPE
Roasted Chestnuts
Whilst the shorter days are not everyone’s favourite time of the
year, they do signify the season of chestnuts! Chestnuts are the lowest
in calories and fats of all nuts [190 calories, 2.74 g fat per 100 g]
and cholesterol free. Chestnuts are high in carbohydrates, balanced in
proteins and are an excellent source of trace minerals; they compare with
brown rice in nutritional value. In other words, they're a fabulously
healthy winter snack.
Choose shiny bright
chestnuts, a sign of freshness. Using a very sharp knife, score a cross
on the rounded side of each chestnut. Place in an oven tray in the middle
shelf of an oven preheated to 200 degrees celcius. Roast for 20 minutes,
then remove and place directly into a bowl lined with a tea-towel. Wrap
the towel around the chestnuts and leave for 5 - 10 minutes (this helps
steam the shells so they loosen). Gently crush down on the towel before
unwrapping. Shell and enjoy!
RESISTING
TEMPTATION HINT OF THE MONTH
This month’s
tip comes from slimming guru Janice Small of Simply Slimming:
“Serve high calorie
foods onto the plate in the kitchen (limiting the temptation to have seconds)
and put a big dish of vegetables or salad on the dining table so that
you can fill up on these.”
Thanks Janice! For
more information, see www.simplyslimming.com
EXERCISE
OF THE MONTH
Do you always carry
your shopping or hand bag on one side only? Most of us favour a dominant
side, and use this side to do most heavy lifting and carrying. This can
lead to uneven distribution of strength and crookedness of posture.
To help alleviate
this, try carrying bags with your non-dominant side. Sometimes I find
myself unconsciously shifting the load back to my stronger side, but it’s
good to try and persist with it. It can feel a little weird to start,
so perhaps say to yourself “I’ll carry the shopping with my
weaker side up to this intersection”. You can build up, so you’re
eventually using your non-dominant side to carry your shopping half way
home. Before long, this side will strengthen and become almost as strong
as your dominant side.
ARTICLE
OF THE MONTH: UNTANGLING
YOGA
Yoga
is a wonderful way to unwind and relax, to forget about your worries and
regain a sense of inner peace. Forget about traffic jams, screaming kids,
the busy office, looming deadlines and any other trifling matters that
might be whirling around your head. It’s a chance to be at one with
your body and your breath.
 Yoga
is based upon a series of physical postures (called poses), which vary
in difficulty and speed of execution, depending on the style. Some styles
are fast and flowing, others are slow and relaxing.
Are you confused and
unsure where to start? Worry not, dear reader, for following is your very
own guide to decoding the Yoga styles offered in our fair city.
Hatha Yoga
Hatha Yoga is slow and relaxing with the teacher talking you through poses
that focus on breath and getting a really good stretch. It’s a good
introduction to yoga and is great for stress relief or if you have stiff
muscles. My personal favourite for chilling out…
Try it at Aditi
Yoga Centre
Iyengar Yoga
Based on the teachings of the yogi B.K.S Iyengar, it focuses on correct
body alignment. Iyengar emphasises holding poses for a length of time,
rather than the flow of moving from one pose to another (used in Ashtanga
Yoga).
Also, Iyengar encourages
the use of props, such as yoga blankets, blocks and straps to assist bringing
the body into alignment. Fabulous for your posture, Iyengar promotes evenness
and balance.
Try it at Yoga
Stable or Edinburgh Iyengar Yoga Centre
Ashtanga &
Power Yoga
Ashtanga (which means eight limbs in Sanskrit) is a fast-paced, intense
style of yoga. A set series of poses is performed, always in the same
order. Ashtanga practice is very physically demanding, because of the
constant flow from one pose to the next.
Ashtanga is also the
inspiration for Power Yoga. If a class is described as Power Yoga, it
will be based on the flowing style of Ashtanga, but not keeping strictly
to the Ashtanga poses.
Both Ashtanga and
Power yoga are higher in energy and therefore are likely to burn more
calories. The flip side is that they are the yoga practises most likely
to cause injury. I have seen clients with strained shoulders from moving
too suddenly into the Downward dog position, so please be careful when
you’re starting Ashtanga yoga – go to a beginners class, or
even a Hatha yoga class first, to understand the principles of breathing
and to improve your flexibility.
Try Ashtanga at
Union Yoga
Kundalini
The emphasis in Kundalini is on the breath (prana, or energy) with physical
movement. From what I understand, the purpose is of freeing energy in
the lower body and allowing it to move upwards. Kundalini uses rapid,
repetitive movements rather than holding poses for a long time, and the
teacher will often lead the class in call and response chanting. I tried
this once, but couldn’t free myself of the embarrassment of chanting,
it’s was obviously an issue with own insecurities (I can’t sing,
and think my voice sounds terrible) rather than the practise!
Try it at Aditi
Yoga Centre
Yoga
Centres in Edinburgh
Aditi Yoga Centre
- www.aditiyogacentre.com,
5 Alva Street (first floor), tel 0131 226 2601
Edinburgh Iyengar
Yoga Centre - www.yoga-edinburgh.com,
195 Bruntsfield Place, tel 0131 229 6000
Union Yoga - www.unionyoga.co.uk,
25 Rodney Street, tel 0131 558 3334
Yoga Stable - www.yogastable.com,
3A Montgomery Street Lane, tel 0131 556 9526
to
top
OCTOBER
2006 NEWSLETTER
Yes, it’s October,
the time of shorter days and rugging up. An article on my business in
the Scotsman magazine earlier this month has brought a tide of new clients,
and a very warm welcome to Blair, Janis, Fiona, Helen, Jennifer and Marjorie…
Good luck to Colette,
who will be running her first ever 10km race this month. Also congratulations
to my brother David and the lovely Maria, who have been working out in
preparation for their wedding in Cornwall later this month.
WHAT'S
IN SEASON
It's good to eat seasonal fruit and vegetables, so here's a list of what's
in season locally:
Fruit: elderberries (in the wild), figs, apples
Vegetables: watercress, squash, beetroot, mushrooms, courgettes, marrow,
kale, pumpkin
OATCAKE
TOPPING OF THE MONTH
Roast a whole aubergine in the oven, turning occasionally, until it collapses.
Leave to cool, then peel the skin off. Mash the aubergine flesh with a
drizzle of olive oil, and blend by hand until creamy in texture. The resulting
dip is delicious on oatcakes, and one aubergine worth of dip will last
you a whole week.
GET
£5 OFF YOUR FITNESS SESSION
… By recommending a friend. For every new client you recommend who
books in, receive £5 off your next fitness session. At the moment
I have a month long wait list for new clients, so they can enjoy a bit
of time anticipating what it will feel like to have buns of steel and
lithe limbs.
SEASONAL
RECIPE
When I first moved to Scotland I couldn’t believe that people didn’t
eat pumpkin. I actually remember having a conversation with someone who
swore that pumpkins were not for eating! Here’s a recipe for pumpkin’s
smaller sibling, the butternut squash. This soup is a cheery orange colour
and dead easy to make. Serve with good granary bread from a proper bakery.
BUTTERNUT SQUASH SOUP
serves 4
2 butternut squash
drizzle olive oil
1 onion, chopped
1 clove garlic, crushed
about 1 L vegetable stock, perhaps more
natural yoghurt for serving
- Chop the top and
bottom off squash, then cut into half and scrape out the seeds with a
spoon.
- Cut into large chunks and place on a lightly oiled over tray.
- Bake on a medium over, checking occasionally for about 20 minutes or
until flesh is tender.
- Allow to cool, then scrape out flesh with a spoon and place in a bowl.
- Saute the onion and garlic in a little olive oil, and then add the bowl
of squash and enough stock to cover.
- Cook on a low heat for a few minutes, allowing flavours to infuse.
- Take off the heat. Blend until smooth, then reheat.
- serve with a dollop of yoghurt and a sprig of fresh parsley.
It’s also tasty
to take to work the next day for lunch.
RESISTING
TEMPTATION HINT OF THE MONTH
Pack your own lunch every day for a week and see how much money you save.
By packing your own lunch, you can more easily control your diet and not
fall prey to crisps or chocolate cravings.
Don’t forget
to pack something tasty and healthy to nibble on for morning tea. A mid
morning snack will keep your metabolism ticking over and keep you on form
until lunchtime.
EXERCISE
OF THE MONTH
Swimming is a wonderful exercise for streamlining the body and improving
your lung capacity and function. Take a break from your lengths and grab
a kickboard for a few laps.
Kick furiously at
the top of the water, making a splash, and feeling the tingling down your
legs. It’s a fun and effective exercise for toning the thighs…
ARTICLE - EFFECTIVE EXERCISE
 Hang
around an aerobics studio or the cardio machines in any gym and you will
see punters thrashing themselves, working up a sweat so intense that you
wonder if they will ever recover. It’s easy to assume that this is
the way we are meant to exercise – raising our pulses and heart rates
to such an extreme that we turn bright red and feel like we’re about
to explode. But does it do us any good?
The answer is both
yes… and no. As a Western society, we generally assume that harder
must be better, after all, we are encouraged to work hard and play hard.
Well, I have good news for you – it’s also about working and
playing smarter.
Raising your heart
rate burns calories, but the type of calories you burn depends on how
high your heart rate is. Go too high and you utilise more of your ‘in
extremis’ power supply – that is, burning carbohydrates rather
than fats. Too low and you’re not really burning anything at all.
An alternative is
to aim for is the elusive ‘fat bump’, the level at which we
burn fat the most effectively. “Where is my fat bump?” I can
hear you shouting. Well, first you need to hear the rest.
To burn fat the most
effectively you need to be active for at least 30 minutes per day continually,
or at least three and a half hours per week. Anything less than that and
we can ignore this whole ‘fat bump’ theory. Now many of you
will not have the time to commit to this, and I’ll come to you later.
As most of you know,
I advocate cardiovascular (pulse raising) training through measuring your
heart rate. And this is exactly how we undertake fat burning training.
It is at lower heart rate, but for a longer time. Each individual has
a different rate that they need to train at, dependant on age and fitness
levels. The most convenient way to fit this into your life is by commuting
to work by bike or foot.
If you’d like
to change the way you train and can commit to half an hour or more of
activity every day, let me know and I will work out your heart rate training
range.
For those who are
unable to afford the time investment, keep up with your current aerobic
routine and don’t panic. You are still burning calories, however
they are more likely to be ingested calories rather than fat from your
body. If you decide to train at a lower heart rate, you will need to do
it for a longer time to burn the same amount of calories, but they are
more likely to be stored calories in the form of fat from your body.
It’s good to
know an alternative exists…
to
top
SEPTEMBER
2006 NEWSLETTER
WHAT'S
IN SEASON
It’s good to cook seasonally, and here’s the pick of the crop
for September, late summer – apples, blackberries, damsons (blue-black
fruit which look like small plums good for cooking with), elderberries,
pears, plums, sweetcorn
ALL ABOUT SHOPPING
I’ve just finished reading a rather eye-opening book on supermarkets.
If you’re interested in where your food comes from, have a read of
“Shopped: The Shocking Power of British Supermarkets” by Joanna
Blythman. Warning – it may change your shopping habits!
Speaking of shopping,
I have recently discovered The Wholefood Connection, a new health food
shop in Leith. It’s at 49 Bernard Street, just near the Shore, and
they stock a range of yummy organic food. See www.thewholefoodconnection.com
for more information.
OATCAKE TOPPING OF THE MONTH
I’ve recently been enjoying cream cheese with some chopped up rocket
or parsley on mine.
MEDIA HIGHLIGHT
Over July I trained Alison Gray, the editor of the Scotsman newspaper
Magazine. A small article on my fitness business will be appearing in
the Scotsman newspaper Magazine tomorrow (Saturday 2 September).
To the right you can
also see my new ad that will appear in the New Town View
SEASONAL RECIPE
Cous
Cous with Steamed Veggies
serves 2
An easy one, but a
good one if you’re in a hurry and still feel like something healthy
and colourful.
Chop up a whole bunch
of your favourite veggies for steaming. You can choose from:
carrot, sweet potato, butternut squash, pepper, sweetcorn, cauliflower,
brocolli, courgette, mushroom, spinach, herbs for flavour.
Try to pick a variety of colours for maximum nutritional variation.
The above list is
in order of steam-ability, carrots take the longest, mushrooms, spinach
and herbs, the shortest. My method for steaming involves putting in the
harder vegetables (i.e. carrot) first and letting it steam for a minute
or two, then adding less hard veg and continuing to steam.
- Whilst you’re
steaming, place 100g of cous cous and half a crumbled stock cube in a
microwave safe container with a lid.
- Boil 180mL of water and add it to the cous cous.
- Stir through and microwave on high for 45 seconds.
- Add a teaspoon of butter and fork through cous cous, separating the
grains. It’s also yummy to add some freshly chopped herbs. You can
use parsley, chives, coriander, dill - the list is endless. Let it sit
for a couple of minutes whilst you’re finishing steaming your veg.
- Microwave cous cous for a further 30 seconds, then heap onto two plates.
- Serve the steamed veg on top of the cous cous.
A
HEALTHY HINT
Sharon Wilson, publisher and editor of Bite magazine, Edinburgh’s
leading monthly free food and drink guide, has emailed me this cracking
idea:
“Recently I have been making a simple Tzatziki, a traditional Greek
dip. Simply chop some cucumber into small pieces, crush some raw garlic
and stir both into a dish of natural yoghurt. This make a tasty, low fat,
healthy alternative to mayonnaise. The cucumber counts as a portion towards
your 5 a day and the raw garlic may help to blood pressure. Use it for
dipping, for a sandwich topping or at BBQ’s.”
Bite’s website is at www.bitepublishing.co.uk
RESISTING
TEMPTATION HINT OF THE MONTH
If you feel like a snack, drink a glass of water - quite often we confuse
hunger with being thirsty.
EXERCISE OF THE MONTH
Not everyone likes lunges, so this month we’re working on a variation.
Try walking up stairs two at a time. No matter if you have short legs,
with a bit of practise you will increase your leg strength and flexibility.
Specifically it targets your quadriceps (front of thigh), hamstrings (back
of thigh) and gluteus maximus (rear end). Better than lunges and you'll
really notice the difference.
ARTICLE
OF THE MONTH: CREATURES OF HABIT
Are you a creature
of habit?
Even if you think
you aren’t you probably are.
The definition of
a habit is interesting, “an acquired behaviour pattern regularly
followed until it has become almost involuntary”
As humans we are largely
intelligent beings. Using our intelligence, we work out patterns of behaviour
that make our lives easier. For instance, we can work out the quickest
way to get ready for work in the morning. The easiest way to drive to
work. Our favourite seat on the bus. The best place to buy our lunch,
and the fastest way to get there. And so on, until the end of the day,
when we always brush our teeth before bed and sleep on the same side of
bed each night.
On the whole this
is largely a good thing. It means we are able to achieve a lot with minimum
effort.
However, when it comes
to getting fit, being a creature of habit is not necessarily the way to
be. Minimum effort equals minimum calories burnt. To get fit, we need
to make out lives a bit more difficult, we need to expend more energy,
we need to break our habits.
Where to start? Firstly
it’s important to identify your habits. Do you always walk the same
way to the bus stop? Do you use you car for short journeys? Do you always
have a glass of wine when you’re cooking dinner? Or always go to
the pub after work on a Friday? Do you always buy the same brand of cereal?
Changing habits can
seem painful at the time, but think about how quickly you learnt the habit.
Sometimes it’s a matter of slipping. For instance, sleeping in a
bit later each morning, so eventually you don’t even have time for
breakfast. Just by getting up 15 minutes earlier you can change your whole
morning. Instead of jumping out of bed, into the shower and racing to
work, you can relax and enjoy a good breakfast, setting you up for the
day and helping you feel more prepared. You may even start to enjoy your
mornings!
If you work in an
office, do you email people who are in the same room as you? Get up, go
over to them and tell them what you were going to type. Obviously there
are exceptions to this, but if you start thinking “outside the box”
and replacing some of your “time-saving” habits (I put this
in quotations, as quite often these methods aren’t time saving at
all!) with something more old-fashioned, you’ll be burning more calories.
Fitness-wise, it’s
not uncommon for people to ‘cheat’ on exercises, and before
I am deluged with emails of protest, allow me to explain. ‘Cheating’
on an exercise in fitness terms means losing form to complete an exercise.
This losing form makes the exercise easier to complete and uses less effort.
This is a similar idea to habits, as it is a human’s natural intelligence
looking for the easy way to do something.
Becoming fit is not
about how easy something is, it’s about enjoying the challenge and
training your body to cope with it.
I know each and every
one of my clients has the capability and potential to meet their own individual
challenges, and I just ask you to challenge yourself a little more in
everyday life. Go on, make your day different today!
to
top
AUGUST
2006 NEWSLETTER
Hello and happy August!
What gorgeous weather
we’ve been having (up until today anyway!). It’s truly been
a pleasure cycling around and running with clients in the sunshine. It’s
a great time of year to start something new, which is why August’s
article of the month is on running, something that many of us would like
to do, but don’t know where to start. The trick? Start small and
build up. Likewise the exercise of the month for reducing girth circumference,
start with a few minutes and build it up to something grander.
WHAT'S
IN SEASON
It’s good to cook seasonally, and here’s the pick of the crop
for August, the peak of summer produce – aubergines, basil, beetroot,
courgettes, fennel, green beans, lettuce, loganberries, peas, peppers,
strawberries, sweetcorn and tomatoes.peach oatcakes
OATCAKE TOPPING OF THE MONTH
 Jacquie
has come up with this rather flamboyant topping - cottage cheese and peaches.
A truly delicious combination for summer and looks so good I had to take
a photo (see right)
Addendum to Article of the Month for July on
Cholesterol
Further to my July newsletter, I received this interesting note of information
from Colin McKeand, a leading Edinburgh nutritionist:
"I enjoyed your
cholesterol article, and thought I would like add something to the cholesterol
debate that you will find of interest.
Damaged or "Oxidised"
cholesterol can injure arterial walls and lead to a pathological plaque
build up in the arteries. Both of these changes can result in heart disease.
It is recommended
that everyone avoid foods that contain damaged cholesterol, such as powdered
eggs and powdered milk (which manufacturers add to reduced-fat milk, yoghurt,
and other dairy products to give them body - without stating this fact
on the label). Ironically, when people choose low-fat milks in order to
avoid heart disease, they consume the very form of cholesterol that can
cause heart disease."
Thank you Colin! Any
feedback on this newsletter, articles, anything is most welcome, jus email
me.
SEASONAL RECIPES
Gazpacho Soup
One of husband Andy’s favourite dishes, this Spanish cold soup is
refreshing in hot weather and impresses visitors.
Serves 6 (good to eat the next day too, if you have leftovers)
1 red onion, finely chopped
3 tomatoes, finely chopped
½ medium cucumber, finely diced
½ green pepper, seeded and finely chopped
½ red pepper, seeded and finely chopped
1 clove garlic, crushed
3 ½ cups (875mL) tomato juice
½ teaspoon sugar
Salt and freshly ground pepper
3 Tab olive oil
3 Tab white wine vinegar
- Mix all together in a big bowl and refrigerate
- Serve with optional croutons. To make croutons, trim crusts from some
bread and cut into 1cm cubes. Bake in an oven, drizzled with a tiny amount
of olive oil (you can use garlic oil for flavour) until golden.
Atenjene Raheb – Lebanese Aubergine and Tomato Salad
This easy salad is great for lunch with pita bread, or as an accompaniment
to dinner.
Serves 2 (or 4 as an accompaniment)
2 medium aubergines
2 medium ripe tomatoes, diced
1 red onion, finely chopped
½ lemon, juiced
1 Tab olive oil
1 clove garlic, crushed. Use fresh or roasted (roasted for a mellower
flavour) or a drizzle of garlic oil
6 leaves fresh mint
Small handful of fresh parsley (a generous shake of dried parsley is OK).
Salt and freshly ground pepper
- Roast the aubergines in a hot oven until soft
- Cool, then peel skin off. If some flesh is left on skin, then gently
scrape off.
- Chop the flesh and gently mash in with lemon juice, olive oil, garlic,
mint, parsley and salt and pepper.
- Spread the puree on a serving plate and sprinkle with chopped tomato
and red onion.
- Dip into with triangles of toasted pita bread and enjoy!
RESISTING TEMPTATION HINT OF THE MONTH
Eating small meals regularly throughout the day is a proven way to boost
your metabolism, however some people are afraid to snack in case they
eat too much. A simple solution is to purchase a ‘snacking bowl’.
Invest in a bowl that is small in size, a sauce-dipping bowl from a Chinese
supermarket is ideal. Find yourself a really nice looking bowl that you
will enjoy using. Never eat straight from a packet or container, always
put your snack into a small bowl, put the container away and then commence
nibbling. And choose healthy options like dried fruit, nuts, chopped raw
vegetables (i.e. peppers or carrots), grapes or seeds!
EXERCISE
OF THE MONTH
As you read this, do a posture check. Are you slumped down at your
computer, belly sticking out? Sit up tall with your tummy in! By engaging
your abdominal muscles (i.e. holding them in), you are exercising them
and promoting better posture. Our sedentary lifestyles encourage belly
bulge, one of my biggest battles with clients. So, in between exercise
sessions think about how you can work your tummy by engaging all these
muscles we practise so hard to work out in exercise sessions.
If you have Outlook
as your email programme, set a regular calendar reminder to check your
posture. For those of you without the presence of a Microsoft reminder,
set an alarm to go off throughout the day to remind you. See if you can
maintain good posture for five minutes, and gradually build it up. Imagine
you are walking into a room of people who you’d like to impress and
take that as your posture benchmark. After practise, you will find that
you automatically remind yourself to correct slumping.
ARTICLE:
ZEN AND THE ART OF RUNNING
Running is one of
the simplest and most effective exercises the human body can do. Not only
are we strengthening our heart, muscles and bones, but we can also use
the time running to leave our worries behind, solve problems and feel
good about ourselves. To get started, all you need is the will to move.
Equipment:
Shoes are obviously a necessity, but which ones? A good quality pair of
trainers need not cost the earth. There’s a new-fangled belief that
everyone should go to a running specialist shop. Firstly, if you’re
starting out running, it’s unlikely you’ll be running marathons.
Secondly, the most important thing about trainers is that they are replaced
regularly. Unless you have flat feet, suffer from any foot discomfort
or your shoes wear out unevenly, a standard pair of running shoes will
suffice. I have even asked a chiropodist about this.
Personally I shop at the JJB Warehouse at Meadowbank, London Road (next
to TK Maxx) as they have a good range of running shoes at reasonable prices.
My trainers are a pair of Asics that cost me £35, which I replace
every three months to keep a bounce in my step.
For women, a good sports bra is an absolute necessity. M & S do an
affordable range with varying bounce-ability. Other options include a
fast-drying T shirt (go for one with wicking ability to draw moisture
away from the body) and high visibility clothing for winter nights.
The run:
- Be sure not to eat an hour before setting off or you’ll have a
gurgling tummy and possible cramping. Do be sure to be hydrated before
you start.
- Look at a street map and set a route before you leave. Start small,
perhaps a lap around the park, and build up with time.
- If you’re running alone, let someone know where you’re heading.
- Set off slower than you think you’d like to run. It’s good
to warm up, and you can always increase the pace when you’ve settled
into your stride. Many new folk start off at breakneck speed and exhaust
themselves quickly, and put themselves off running by trying to achieve
too much too soon. You body doesn’t take long to adapt to this new
way of moving, so be easy on it.
- If you find yourself tiring and not able to continue, drop down to a
fast walk (don’t stop!). Tell yourself "I am going to walk to
the next light pole / bench / intersection and then set back off again".
What you will be effectively doing is interval training, a technique many
top athletes use. By running at a good pace, you are pushing yourself
and getting your heart rate up, then recovering and doing it all over
again. Make the intervals smaller (i.e. run more and walk less) next time
you’re going out. Alternatively you can adjust the pace so you can
run the whole distance without stopping.
- If you do the same route over and over again, within the space of ten
or so runs, you will find the whole thing a lot easier.
- When you master your starting route, give yourself a pat on the back,
before altering the route. It is important to realise when you have achieved
it – did the route seem impossible to being with? One of the best
things about running is the sense of achievement you get from completing
a route. It’s always entertaining to try your usual route backwards.
- After you have mastered the concept of going out for a run, start timing
yourself. Having a time to beat is a great incentive to get out there.
Using a map you can work out the distance you’re running and work
out your average speed. You can also time how long it takes you to do
half your run, so that you know whether you are up to speed halfway through
your run. If your first half is slower than usual, you can make up time
on the way home.
- Some people find having a goal to work towards a good incentive. There
are all sorts of charity runs in Edinburgh that you can enter (and make
money for a good cause). If you’re unsure about entering a large
run, try walking it for the first year and running the following summer.
- Take your iPod out with you with an inspirational soundtrack. My suggestions
include Bruce Springsteen’s ‘Born to Run’, Soul to Soul’s
‘Keep on Moving’ and the soundtrack to ‘Chariots of Fire’
(for the slow-motion sprint home). Anyone got any suggestions? I’ll
put together a running soundtrack when I have enough ideas…
- Always give yourself 10 minutes or so to cool down and stretch after
every single run. No excuses! Lying leg stretch is excellent for stretching
the calves and helping blood drain out of your tired legs. All of my clients
will be familiar with this stretch as it’s my favourite. Hold stretches
for at least 30 seconds to increase flexibility and don’t bounce.
Stretching will help prevent stiff muscles and also give you something
to look forward to at the end of each run.
- Rehydrate and refuel after each run.
- Give yourself a day to recover between runs, especially when starting
out.
A note on running style:
- As we are all built differently, we all have our own running style.
However there are some pointers to look out for whilst developing your
own style. Starting from the top down:
Keep your shoulders
and neck relaxed at all times, leave your tension behind you. When swinging
your arms, keep elbows at ninety degrees and hands moving forward, to
propel yourself forward. Many people run crossing their arms across their
bodies, rather than pushing forward. If you think about balance, by criss
crossing, they are moving their weight from side to side, rather than
forwards.
Abdominals should
always be engaged to help protect the back and keep upright. Legs move
forward (obviously!) with feet picked up, avoiding the ‘soft shoe
shuffle’. Not only will this move you faster, but will help you from
tripping over. It may sound obvious, but it is easy to let feet drag on
the ground. Replacing your trainers regularly (at least once a year for
occasional runners, every six months for regular pavement pounders) will
help keep the bounce in your step. A word about bounce, don’t overdo
it. What you’re looking for is a nice smooth style without too much
up and down. In a similar fashion to criss crossing arms wasting energy,
jiggling up and down also wastes energy in the vertical plane. The thing
to remember is that you would like to move forward horizontally in as
smooth a style as possible. A visualisation that I find useful is imagining
myself moving along one of the moving footways that are found in airports.
Smoooooth.
And importantly…
breathing:
- One of the most common complaints I encounter from inexperienced runners
is their breathing. As your body undertakes more strenuous exercise, your
muscles require more oxygen. Unfortunately many of us either forget to
breathe more, or haven’t trained our lungs sufficiently to get enough
oxygen in. It’s easy to get stressed out when in this state and start
gasping for breath. This is the last thing we should do, as panicking
is counter-productive to deep breathing. My solution is to do breathing
exercises separately from running. If you think about it, running = legs
+ breathing. Large muscle groups moving at speed require an increased
intake of oxygen. So to train the body to breathe properly, let me take
you through an adaption of a Zen breathing exercise Jonathon Clogstoun-Wilmott,
an Edinburgh acupuncturist, taught me. This was originally given to me
for relaxation, but I have found it works brilliantly for running:
1. Sit yourself down somewhere quiet for a few minutes where you will
not be disturbed
2. Ensure your limbs are uncrossed and you are comfortable
3. Lightly close your eyes, or let them relax and go out of focus
4. Concentrate entirely on your breathing. Breathe in deeply and slowly
through your nose, filling your lungs bit by bit until they are completely
full of air. As you breathe in, focus on the number one appearing. Do
not let your concentration wander.
5. Slowly exhale through your mouth as you imagine the number one disappearing.
Completely empty your lungs, but stay relaxed
6. Repeat inhalation through nose, visualising the number two. Be conscious
of only your breath and the number two, as your lungs fully inflate.
7. Exhale slowly through your mouth imaging the number two fading.
8. Repeat up to ten
By practising your
breath in such a fashion, you are promoting a deep sense of relaxation
and also encouraging your body to take in more oxygen. It may take a bit
of practise to get into the relaxed state (distractions in modern life
abound), but when you have got the hang of it, you can return to that
relaxed state when you are running. If you find yourself out of breath,
try returning mentally to that relaxed state and slowing down your breathing
and opening up your chest. Even if you don’t get a chance to try
this exercise (not enough time to breathe anyone?), think about the concept
of deep breathing next time you are out running. Very relaxing.
And with the word
‘relaxing’ so I finish my newsletter. It’s a day late,
as I wasn’t expecting I’d write 1,500 words on running, but
I hope you enjoyed it.
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JULY
2006 NEWSLETTER
Welcome to the second
half of 2006! And a big Congratulations to Sandra and Susie, for completing
the Moonwalk in June. It’s always a fabulous this to reach your goals,
fitness or otherwise…
WHAT'S
IN SEASON
It’s good to cook seasonally, and here’s the pick of the crop
for July - carrots, gooseberries, strawberries, spinach, tomatoes, watercress,
loganberries, sage, cauliflower, aubergine, fennel, asparagus, cabbage,
celery, cherries, lettuce, mangetout, nectarines, new potatoes, oyster
mushrooms, peas, peaches, radish, raspberries, rhubarb, tomatoes, French
beans
OATCAKE TOPPING OF THE MONTH
It’s the perfect time of year to get sprouting! Imagine how many
good things must be in wee sprouts ready to face the world and grow into
a big plant - they’re packed full of nutrients, vitamins and enzymes
and taste fantastic in salads, sandwiches and on oatcakes with hummous.
You can grow your own sprouts near a window either in a jar or using an
inexpensive sprouting tray from a health food shop. A true superfood!
Urban Walk of the Moo-nth: Best in Show tour
 Last
month I asked you to tell me your favourite cow in the Cow Parade, and
from your numerous replies I have put together a ‘Best in Show’
tour for you to enjoy. It’s about a 4.5km (3 mile) walk, with a nice
big downhill doon Leith Walk.
Start at Festival
Square on Lothian Road, and meet my favourite, the Highland Coo with udder
for a sporran. Wander along the illustrious Lothian road to the St Paul’s
church on the corner of Lothian Road and Princes Street to admire the
Rainforest Cow. This photo was taken by Susie, and it’s her favourite
coo.
Continue along Princes
Street and look up Castle Street to see folk singer David Ferrard’s
favourite cow, the Cowstruction Cow, complete with hard hat and stubble.
Get a moooove on to near the Mound and see the Three Grazers outside the
Art Galleries.
You have the choice
to either wander up the High Street to see Adrian’s favourite, Nightmoo
on Blair Street, a scary skeleton cow on High Street. Spooky! Alternatively,
do a spot of window-shopping in Jenners to see the Tweed cow in Jenners,
Adeline’s favourite. At the east corner of Princes Street (near Waverly
Bridge) is Sharon’s favourite, the Can Can cow complete with fishnet
tights and suspenders!
Both routes converge
outside the Onmi Centre at the top of Leith Walk to admire the Mosaic
cow, a favourite of Andy’s. If you walk down the right hand side
of Leith Walk you can see the Unofficial cow of the parade - the wee cows
in the window of Harburn Hobbies. If you’re not keen on walking the
rest of Leith Walk, jump on a number 22 bus down to The Shore.
Wander down to The
Shore where you can see Liz’s favourite cow, Mooles on the Waterfront,
covered in mussels. Continue down Commercial Street to Ocean Terminal,
inside you can ogle Cowzan doing a Tarzan impersonation (or should that
be incowonation?), one of Suezi’s favourite cows. The Best In Show
tour ends here, in the comfy confines of Ocean Terminal where you can
chew the cud (on something healthy of course), before catching the 22
bus back up the hill into town.
SEASONAL RECIPE
Beetroot and Carrot Salad
2 medium carrots
2 medium fresh beetroot, peeled
handful of salad sprinkle (see below)
drizzle vinaigrette
Easy! Grate the carrot,
then the raw beetroot, keep in separate bowls until serving to keep the
carrots orange.
To serve – mix
through, sprinkle with salad sprinkle and drizzle some vinaigrette. You
don’t need much dressing as it has such a good flavour. And it’s
packed with antioxidants. If you have leftover, simply add more freshly
grated carrot to renew the spectacular colour combination.
Salad Sprinkle
Equal measures of sunflower and pumpkin seeds.
Toss the seeds into
a heavy bottom saucepan on a medium / low heat. Keep the seeds moving
until they brown.
Don’t get
distracted and do something else as they will burn, then you’ll need
to start all over again! I speak from experience.
Cool in a bowl
and store in a jar. Fab for sprinkling on salads, adding to cous cous,
breakfast cereal, porridge, or even just to nibble on.
RESISTING
TEMPTATION HINT OF THE MONTH
If you're prone to snacking late at night, try brushing your teeth a couple
of hours before you go to bed. You'll need to brush your teeth again if
you want a snack!
'Tis the season to get cycling. Cycling is a good cardiovascular exercise,
excellent for toning your thighs and calves and a great way to see the
world. In many instances it’s quicker than driving around Edinburgh
and a lot easier for parking! Once you have a bike, it also costs virtually
nothing to get around.
If you’ve
got a dusty bike languishing in your shed or stairwell, take it to your
local bike shop for a service (usually costs around £20 and will
make your bike just like new) and get cycling. There’s a number of
cycle tracks within Edinburgh that avoid busy roads, and you can buy a
cycle map from your local bike shop or view a number of routes at edinburghpaths.info.
If you’re a motorist,
remember to give cycles the same room on the road as a small car. I’m
ordering a batch of bumper stickers from www.givecyclistsroom.co.uk,
so please let me know if you’d like one.
ARTICLE:
Cholesterol – sadly misunderstood?
Who needs cholesterol
in their body? We all do! Cholesterol has a number of useful functions.
It helps protect cell membranes, it assists nerves to send messages and
it helps our bodies build certain hormones. But there’s an aspect
of cholesterol that poses a health issue. To understand this, I need to
explain how cholesterol moves about the body.
What is commonly referred
to as cholesterol is actually lipoprotein (fat + protein), the ‘raft’
that carries cholesterol around the body. There are a number of these
lipoproteins that serve different purposes.
VLDL (Very Low Density
Lipoproteins) carry cholesterol and fatty acids from the liver. They are
then turned into LDL (Low Density Lipoproteins) as they lose fat and gain
more cholesterol. These LDL’s are then circulated around the body,
dropping off cholesterol as they go. When they have offloaded all their
cholesterol, they turn into HDL (High Density Lipoprotein).
VLDL and LDL (‘bad
cholesterols’) are low in density and therefore squishy enough to
permeate blood vessels and can eventually cause a blockage. The blockage
of blood vessels is the whole issue of ‘cholesterol’. HDL (‘good
cholesterols’) are higher in density, ‘harder’ and therefore
do not do this.
So do we need to eat
cholesterol? No! Our liver produces all the cholesterol we need. The more
we eat, the less it produces. The healthier option is to eat less food
with cholesterol and let our livers get on with it.
Cholesterol is found
only in animal products, and never in plant matter. So it is quite easy
to work out which foods to cut back on to assist lowering cholesterol
levels (actually VLDL and LDL levels).
Eat less: meat, poultry,
egg yolks, full fat dairy products
Eat more: fruit, vegetables
and wholegrain foods. Vegetarians rejoice! Omnivores choose lean meat
and dairy.
And what else? Exercise!
Yes, keeping active also helps keep these levels in check. Sometimes these
levels are genetic, meaning a healthy diet and active lifestyle are all
the more important….
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JUNE
2006 NEWSLETTER (PDF DOCUMENT)
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MAY
2006 NEWSLETTER
It's unbelieveable
it's May already - a great month to get out in the garden and out and
about in the milder evenings...
WHAT'S
IN SEASON
Artichokes, asparagus, broad beans, cauliflower, cherries, elderflowers,
lovage, mint, new carrots, new potatoes, parsley, raspberries, rhubarb,
rocket (easy to grow in a window box) and sorrel.
OATCAKE
TOPPING OF THE MONTH
I'm excited this month as I've discovered a Scottish cheese that's low
in fat and perfect on oatcakes. Crowdie is one of the world's oldest cheeses
originating from the Highlands. It was thought that this soft cheese on
oatcakes conteracted the affects of whisky, and was a traditional snack
before going to a ceilidh (I'm not suggesting you try this). I like it
because it's 4.5% fat, has a yummy tangy flavour and goes with almost
any oatcake topping. I bought mine from Scotmid.
You can try organic
oatcakes at my favourite organic shop in Edinburgh, Zonker Organics at
66 Cumberland Street. Lots of really yummy locally sourced food and also
healthy organic 'heat and eat' meals if you need a night off cooking (better
for you than a takeaway!). Try also the Dr Karg crispbread, not cheap,
but a crunchy change from oatcakes.
BOLLYWOOD
SMOOTHIE
so named as it has a light and frothy Indian flavour
1 banana
200 mL pineapple juice
2 ice cubes
1 mint ice cube (see recipe previous newsletter) or a few fresh mint leaves.
1 Tab natural yoghurt
blend!
RESISTING
TEMPTATION HINT OF THE MONTH
I recommend everyone try an alcohol free week each month. For a couple
of reasons - to love your liver and (for the social butterflies) to get
out of the habit of ordering alcoholic drinks when you go out.
Buy lots of boxes
of fruit juice prior to the week (one box per day between two people is
a good measure), so you'll always have something nice to drink. Red grape
juice served in a wine glass is a healthy substitute for it's alcoholic
equivilant and you may not even notice the difference!
POST
MARCH 25 TIP
If you know someone who is struggling to give up smoking, get them to
read Allan Carr's Easyway to Stop Smoking, a short but very effective
book.
EXERCISE
OF THE MONTH - SKIP IT!
Skipping is one of
the most effective ways of getting your heart rate up. It takes a little
practise (or remembering, if you used to skip rope at school), but it
is well worth the patience as you master different moves…
Here's a skipping
workout and if you'd like me to (re)introduce you to skipping, let me
know. I'm more than happy to oblige as I think skipping is fab! I've also
got good quality skipping ropes available for £3.50 each.
Walk to your chosen
flat place to skip. You will either need to find a spot inside with a
high ceiling and nothing breakable nearby, or a flat spot outside on concrete,
perhaps in a park. Putting on some fast-paced music will help you keep
time (if outdoors an i-pod is advantageous).
1. Jog on the spot
for a minute to warm up and to set your skipping pace.
2. Start skipping on alternating feet. It's like jogging on the spot,
with the only difference of jogging over the swinging rope.
3. Aim to do one minute's skipping without a break, and build up with
practise.
4. Vary your skipping by
- jumping with both
feet together
- hopping twice
on one leg, then the other
- travelling
forwards and backwards
- jumping from
side to side, as if skiing
- skipping backwards
ARTICLE
OF THE MONTH
The
Fitness Quiz
Simply read
through the below questions and answer yes or no...
1. On average, do you
get at least eight hours sleep a night?
2. Do you eat breakfast
within one hour of waking?
3. Does your breakfast
contain ‘slow burning fuel’ (i.e. whole grains)?
4. Do you snack on
at least one piece of fruit per day?
5. And eat at least
four servings of vegetables?
6. Do you drink at
least 1.5 litres of water a day?
7. Do you drink less
than two cups of caffeinated coffee or tea per day?
8. After dinner,
do you abstain from snacking?
9. Exercise wise,
do you get your heart rate up (to your ‘training zone’) for
at least 20 minutes continuously at least three times per week?
10. Likewise, do
you do toning (strength) exercises at least three times per week?
11. Do you stretch
after each exercise session?
12. Do you enjoy
your fitness session (once you get started)?
13. Do you try to
drink less than two alcoholic drinks a day, and have at least a couple
alcohol free days every week?
14. Can you visualise
your end goal?
15. And do you feel
that you are getting closer to it?
Bonus Question
16. Did you know that Tracy offers motivation by text message?
Simply text Tracy when you are feeling unmotivated (or tempted by chocolate
or chardonnay) and she will send you a free inspirational text to help!
Your score
14 – 15 Perfect! Are you sure you didn’t write this quiz?
12 – 14 You’re
well on your way. Keep on doing what you’re doing and note which
questions you answered ‘no’ to. Minor adjustments and fine tuning
are what’s required now.
9 – 11 You should
be paying a bit more attention to your general lifestyle. Are there any
‘No’ answers that you can change today?
0 – 8 Don’t
lose hope! It’s easy to make small changes to your lifestyle to make
it healthier. If you are not enjoying your current exercise programme,
think about why. What aspects would you like changed? Let Tracy know and
we can work out something to suit you!
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APRIL
2006 NEWSLETTER
WHAT'S
IN SEASON IN THE UK
It's good to eat seasonal fruit and vegetables, so here's a list of what's
in season locally:
Early rhubarb, radishes,
parsley, mint, beetroot, carrots and leeks.
RECIPES
Lovely Mint
I like buying big bunches of mint from the Indian shop. Keep mint in a
jar of water in your fridge and keep the water level topped up to make
it last. It's fabulous for making fresh mint tea. Simply wash a few springs
and pop them into a teapot with boiling water. Serve with a couple of
mint leaves in a heat-resistant glass.
Mint ice cubes are
a great way to use up leftovers. Nip the top small leaves off each mint
sprig and pop them in an ice cube tray, top with water and freeze –
perfect for drinks garnishes. For the larger leaves, rinse and chop finely,
pop into ice cube trays and top with water and freeze. These are fabulous
for making mint tea with or adding to smoothies (see below).
Mauritian Pineapple
This is a snack from a roadside stall I tried when on holiday in Mauritius
a decade ago. You need a really ripe pineapple, so leave your fruit to
ripen for between a few days to a week after buying it. You can never
buy a completely ripe pineapple in the UK, perhaps as they need to travel
so far to get to the store. The easiest way to check if a pineapple is
ripe is by smell. If it smells really sweet, it's ready. You may need
to leave it until it looks almost over-ripe, but they're much better that
way!
Chop your pineapple
into quarters or sixths length ways, using a small knife, cut between
the skin, so you have a long triangular strip resting in it's skin, then
cut into smaller pieces. Here's the nifty bit – sprinkle with a small
amount of salt and some high quality hot chilli sauce. The sweetness of
the pineapple is offset by the salty heat of the topping. Yum!
Tropical Smoothie
orange juice
one banana per person
fresh pineapple
one mint ice cube (see above)
squeeze of lime
Blend! The pineapple
makes it lovely and frothy.
OATCAKE
TOPPING OF THE MONTH
Let's salsa baby! Whether you make your own or buy it from the supermarket,
salsa is the lowest fat dip around. Whenever buying dips, check the fat
content as they can vary wildly – from about 1% fat for salsa, to
45% for nacho cheese dip. Consider yourself warned!
Let me know your favourite
oatcake topping and I may include it in a future newsletter…
WORKPLACE
WORKOUTS
Heriothill Nursery have been full steam ahead with Workplace Workouts.
The discussions before each no sweat workout have covered everything from
healthy eating, to where to exercise locally, to ideas of how to resist
the lure of junk food (see Resisting temptation below). I have also seen
great improvements in participants form and ability in the toning sessions.
I've had a number
of other workplaces interested, however the bureaucratic red tape can
be frustrating. I expect this to be an expanding side of my business,
so if you know anyone who's interested in getting their workplace involved,
please direct them to www.workplaceworkouts.co.uk
RESISTING
TEMPTATION?
Keep a jar of almonds, seeds and dried fruit at the front of your cupboard,
so it's the first thing you see when you have the munchies. Don't eat
straight from the jar (a you may end up eating the lot), but pour a small
handful into a tiny wee bowl and nibble!
EXERCISE
OF THE MONTH
Swimming is a fabulous way to tone your entire body and increase your
cardio vascular endurance. It's also great for increasing lung capacity
for anyone with asthma (check with your doctor first).
A book I highly recommend
for anyone starting swimming (or to enhance your swim stroke) is "Total
Immersion" by Terry Laughlin. It explains how to swim better, faster
and easier in simple language with big writing. Grab a pair of goggles
and go for it!
URBAN
WALK
This month's Urban Walk is something slightly different – the airport!
Many of us go away for summer holidays and fly to exotic locations. When
you find yourself in the airport, explore! Go for a walk and see which
gate has the best view of the planes taking off (unless you're late!).
In Schipol the furthest away departure gate had fab reclining chairs that
we could watch the planes from – definitely worth the walk and it
got my legs active before being cramped on the flight.
ARTICLE
OF THE MONTH
Make
a Splash With Aqua Aerobics
What do you imagine
when you think of aqua aerobics? Many of us would imagine a jolly group
of ladies bobbing about in a swimming pool (think of the Japanese ladies
in the hotel pool in 'Lost in Translation', possibly the only celluloid
aqua aerobics moment in history!).
Somehow, my career
has led me to being an aqua aerobics teacher and I love it. I teach three
mornings per week and it's a brilliant workout. The majority of people
who do aqua aerobics do tend to be older ladies, and I think that's mainly
because they realise that it's an effective workout that's also easy on
the ol' joints.
A good aqua class
will combine elements of heart raising activity (cardio) with strength
work. This is the clever bit, as the resistance equipment used in the
pool are floats (rather than weights). You may not think that pushing
a foam dumbbell through the water would be difficult, but try it and you'll
be surprised. It's a good way to develop lean and strong muscles, and
you're much less likely to injure yourself than in weight training. This
cushioning effect of the water is what makes the workout effective, as
it's working against the resistance of the water, making the simplest
exercises as intense as you want. Aqua aerobics is highly recommended
for pregnant women, less able bodies and older folks and anyone who likes
to have a splash about.
Another good thing
about exercising in water is that you keep cool and no one can see what
you're doing with your legs – a boon for the uncoordinated person!
The main thing to remember is that it's unlikely you'll see anyone you
know, so it doesn't matter what you look like…
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MARCH
2006 NEWSLETTER
Hooray for March!
The days are getting longer, British Summertime starts, eating and drinking
establishments ban smoking and it's my birthday - what a month...
I also now have over
100 subscribers to this newsletter. Worthy of celebration methinks.
WHAT'S
IN SEASON LOCALLY
It's good to eat seasonal fruit and vegetables, so here's a list of what's
in season locally:
Early rhubarb, radishes, parsley, mint, beetroot, carrots and leeks.
RECIPE
Broccoli can be considered
a 'superfood' as it is so dense in goodness - lots of antioxidants (including
vitamin C), folate (a B vitamin which may help heart disease) and healthiness.
'The Best' Broccoli
1 medium size broccoli
½ Tab fresh grated ginger
3 Tab olive oil
2 Tab soy sauce
2 Tab red wine vinegar
1 small dried chilli
- Cut the broccoli
into florets. You can include the broccoli stalk if you cut off the tough
outer layer.
- Heat the oil in a pan and saute the ginger for a few seconds. Add the
broccoli and stir fry on high heat.
- In a cup, mix the soy sauce and red wine vinegar and add a finely chopped
chilli.
- Pour the mixture over the broccoli and stir well. Reduce the heat to
medium and cover the pan with a lid. Cook until broccoli just tender but
still slightly crunchy.
Serve over noodles.
Serves two over noodles as a main course, or four as a side dish.
OATCAKE TOPPING OF THE MONTH
As many of you know, each month this newsletter features a different oatcake
topping. This month I've gone out on a limb and made the oatcakes myself.
I accidentally bought
oatmeal instead of porridge oats (an easy mistake to make) and it had
the following recipe on the back:
100g oatmeal
1/4 tsp baking powder
1/4 tsp salt
15 g butter
75 mL water
Mix dry ingredients
together whilst heating butter and water in the microwave. Add the liquid
and mix to a stiff dough. Cover a work surface with oatmeal and roll out
dough to a large circle. Cut into triangles. Cook on a medium heat in
a lightly greased (you need very little butter) heavy frying pan for 5
minutes on each side, or until the oatcakes have pretty much dried out.
Cool. Good enjoy to enjoy on their own!
WORKPLACE
WORKOUTS
The Workplace Workouts programme is going very well, my current group
at Heriot Hill Nursery have jumped in feet first, and their enthusiasm
is reflected in how quickly the group as a whole is progressing. The rubber
pro-tubes are certainly popular, and I've been saying that the more they
use them, the more the rubber will stretch and the exercises become easier!
Full information on
Workplace Workouts can be found at www.workplaceworkouts.co.uk
RACE
FOR LIFE:
In June I'm taking part in the annual Race For Life, and encourage all
ladies to do so. It's a 5km course which you can either jog or walk, with
proceeds going to The Cancer Foundation. If you'd like to take part, and
train towards it let me know. If you'd like to take part, and would like
me to jog with you for encouragement, let me know.
More information can
be found at www.raceforlife.org.uk
If you are not entering
it, you can sponsor me online at www.raceforlifesponsorme.org/tracygriffen
RESISTING
TEMPTATION?:
When shopping at the supermarket, walk PAST the crisps and sweets aisle.
Don't even think about it, ignore it! There's nothing down that aisle
that you're wanting to buy anyway...
EXERCISE
OF THE MONTH:
As the days are starting
to get longer, walk some or all of your way to work. Time yourself at
your usual pace, take a couple minutes off and make it a target.
As you get fitter
and the walk easier, shave off a few minutes and get to work even faster.
URBAN
WALK:
A wander along the Water of Leith at this time of year is lovely, see
the buds on trees and the first signs of spring. I have walked along it
from the Dean Art Gallery, Belford Road, all the way down to Leith, however
you can start even further west.
Walking from the Dean
Art Gallery and following the water, you pass under Dean Bridge, through
Stockbridge and past the Botanic Gardens. It's clearly signposted all
the way down to The Shore at Leith. One of Edinburgh's undiscovered gems!
HOLIDAYS:
As many of you know, I'm away to Cuba at the end of this month to get
married. I'll be away from Friday 24th March - Saturday 8th April. During
this time, I will not be checking email or my phone.
You may wish to book
your fitness sessions in advance for March and April...
ARTICLE
OF THE MONTH:
Dare
To Daydream...
Coming up to my birthday
and wedding, I've been thinking. Thinking of how happy I am that my business
is thriving. And I thought about how, one year ago, I had daydreamed of
running my own business.
Then I thought about
how it would never have happened if I'd never imagined it. If I'd never
wondered "What if?" What if I actually dared to do what I want,
not what I thought other people wanted me to do…
I've realised you
need to imagine what you want to do. You need to dare to daydream. If
you can think of it, it is likely to happen. Somehow you start working
towards your daydream, whether it be in your subconscious, or consciously.
Opportunities start to arise, or maybe you're noticing them more.
Daydreaming of what
you'd like to do in an ideal life can help you get there. Isn't it wonderful?
This can also work
on a physical level. Look in the mirror and imagine the shape you'd like
to be. It is so much more likely to happen, as you've already imagined
yourself there. It is also a form of self-acceptance. Positive imagining,
I call it.
This positive imagining
is a very nifty thing. I use it for fitness training. As many of you know,
sometimes I 'forget' to look at my watch when we're doing the abdominal
plank. Instead, I like clients to talk about good things and happy thoughts
– what they did on the weekend, their favourite restaurant etc. By
talking about something good, people often don't even realise how long
they've been holding the plank position. It's true! If it works for the
planks, why should it not work in every day life?
By imaging the very
best outcome of a situation, it is so much more likely to happen. You
are capable of so much more than you realise.
Dare to daydream…
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FEBRUARY
2006 NEWSLETTER
It's February! This
means the darkest months are behind us and we can soon start coming home
from work in the light. I know February is oine of the coldest months,
but there's something rather good about the lengthening days...
WHAT'S
IN SEASON LOCALLY
It's good to eat seasonal fruit and vegetables, so here's a list of what's
in season locally:
leeks, squash, chicory, cabbage, parsnip, shallots, forced rhubarb, celeriac
RECIPE
OF THE MONTH
Fennel & tomato bake
one large fennel (or two small)
200 - 250g cherry tomatoes
olive oil
balsamic vineager
juice of half a lemon
sea salt and cracked pepper
few springs of fresh thyme
- Wash and remove the tough outer bits of the fennel, and chop the base
out in a 'V' shape.
- Cut into 5mm slices, then steam until partially cooked (nearly tender).
- Wash the cherry tomatoes and combine them with the steamed fennel in
a casserole dish.
- Drizzle over the olive oil, balsamic and lemon juice, add salt, pepper
and thyme (fresh parsley tastes yummy too).
- Toss it all to combine and cook on a high shelf in an oven at about
220 degrees.
- Cook for about 20 minutes or until the tomatoes and bursting from their
skin .
Berry nice smoothie
cup of orange juice
one ripe banana (ripen in a paper bag if green)
small handful of frozen mixed berries (about £2 a bag from Iceland).
- blend!
- Add some natural yoghurt to make it even yummier.
OATCAKE
TOPPING OF THE MONTH
Back in Australia I was a regular at a cafe that served yeast pate on
organic toast. It was absolutely delicious and I was very pleased to note
that I could buy the same pate in Edinburgh. I'd never tasted oatcakes
before I moved to Scotland, but the combination of Tartex yeast pate on
oatcakes is pretty good. A 200g tube is about £1.50 from all good
health food shops...
TESTIMONIALS
Once again I'm updating my website, so if you have anything (nice) to
say about the service I offer, please drop me a line. All comments appreciated
(including those of the constructive kind!) - it woudl be fab to be able
to put some comments on my Testimonials page.
WORKPLACE
WORKOUTS
Last night I ran my first Workplace Workout session at Heriothill Nursery.
They were a lovely bunch and I think it went really well. Perhaps today
some are feeling muscles they never knew they had!
Workplace Workouts
are a toning class, preceeded by a informal discussion on health an fitness.
They're run in ten week courses, and the aim is to motivate employees
in the workplace to help them enjoy exercise. There's a different topic
covering each week ranging from health eating, to alcohol, smoking, how
to design your own fitness programme and much more...
This is in line with
the Scotland's Health At Work (SHAW) initiative, which is funded by the
NHS to help encourage workplaces to be healthy places for people to work.
See www.shaw.uk.com or phone
0800 056 1279.
Please contact
me if you know of a work place who would like a tailored inhouse Workplace
Workout programme.
Coming soon - a new
website for Worklpace Workouts at www.workplaceworkouts.co.uk. I'll keep
you posted.
RESISTING
TEMPTATION?:
If you're craving something sweet late at night, try a cup of caffeine-free
fruity tea.
EXERCISE OF THE MONTH
 The
more I use rubber pro-tubes, the more I like them! This is a great exercise
for shaping the outer upper arm -
Lateral Raises with
Tube
Works the shoulders and arms
1. Stand with feet
hip width, tummy in and back straight.
2. Holding a
tube handle in each hand, smoothly lift straight out to the sides whilst
breathing out. Lift up as far as shoulder level, or just above.
3. Breathe in and return to starting position. Do not sway!
- try two set of five
reps at least three times per week.
URBAN
WALK
In January I suggested an invigorating walk in the Botanic Gardens. Did
you know that there's a while network of cycling / walking tracks in that
area? From the end of McDonald Road, right through Greenacre to Wardie,
then to Crewe Toll. The other track branches down to Leith. I have discovered
a whole wealth of tracks from the Spokes cycling map - see www.spokes.org.uk
for more information.
ARTICLE
OF THE MONTH - CARBOHYDTATES: FRIEND OR FOE?
Humans are omnivorous
- we're designed to eat both plant and animal matter. Actually more than
half of our diet comprises of plant matter (carbohydrates), so why are
some diet fads so insistent on cutting them out?
To understand the
rationale behind diets like the Atkins, you need to know a bit about carbohydrates.
Carbohydrates (or carbs for short) are units of sugar joined together.
They vary in length from short (sweet fructose in fruit) to very long
(non-digestible fibre). Carbs provide the necessary fuel (glucose) the
body needs to operate.
Any fuel that is not
used during the day is stored in the body for future use as glucogon (a
form of glucose). This is a good thing - it is your energy reserve you
need for when you're not eating. If too many carbs are eaten, over time,
this glucogen may be stored as fat. The trick is to ensure that you are
eating enough, but not too many carbs. Alternatively, if you exercise
more, you will burn more energy. Logical, eh?
Another important
point to consider is what kind of carbs you eat. There are carbs that
burn quickly, causing a rapid peak in blood sugar (i.e. sweets, white
bread, cornflakes), and there are slower burning carbs that cause a more
controlled raise in blood sugar (i.e. porridge, pulses and dark chocolate).
It is the slower burning carbs that we should be aiming to consume.
If you've been reading
my newsletter for awhile, you may remember a previous article on the GI
Diet. In a nutshell, the GI (glycaemic index) is a measure of how fast
your body turns food into fuel. On the index glucose is 100 as it burns
quickly. The lower down the scale, the slower it takes to burn. Hence
lower GI foods leave you with a sense of feeling fuller for longer. More
information on the Glycaemic Index can be found at http://www.tracygriffen.com/newsletter2005.htm#october
(and scroll down to the bottom of the newsletter).
The lowdown is that
our bodies are specifically designed to use carbohydrates, not proteins
(from meat, cheese etc as prescribed by the Atkins), as an energy source.
Proteins are used primarily to build tissue and repair our bodies, they're
not easily broken down into fuel (glucose).
This means that on
restrictive diets like the Atkins, our bodies are not getting the nutrients
we need, or the energy that we require. Whilst protein high, carb low
diets may cause a temporary change in weight, they are not a long-term
solution. A healthy body needs a balanced diet of both slow-burning carbs
as well as protein!
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JANUARY
2006 NEWSLETTER
Welcome
to 2006! I hope you had a fabulous Hogmanay and relaxing festive break.
WHAT'S
IN SEASON LOCALLY
It's good to eat seasonal fruit and vegetables, so here's a list of what's
in season locally:
Vegetables:
Beetroots, all Cabbages: Red, White and Green, Celeriac, Kohlrabi,
Leeks, Onions, Potatoes, Spinach and Chard.
Fruit: The last of the Apples and Pears
RECIPE
OF THE MONTH
There's something very nice about a big bowl of soup in the middle of
winter. This soup is loaded with goodness and is a cheery orange colour
to boot! To brighten up even the bleakest Edinburgh evening...
Carrot &
Orange Soup
Ingredients - serves 4:
500 g carrots
30 g butter
125ml orange juice
1.25L vegetable stock
1 small onion, roughly chopped
3 - 4 tsp fresh thyme (or 1 tsp dried)
salt & pepper
natural yoghurt, for serving
1. Peel and slice
the carrots. Place carrots and butter in a large heavy-based pan and cook
over a medium heat for 10 minutes, stirring occasionally.
2. Add the orange juice, stock and onion. Bring to the boil, add thyme,
salt and pepper. Reduce heat; cover and cook for 20 minutes, or until
the carrots are tender. Allow to cool.
3. Blend the mixture until smooth. Reheat soup and serve. Garnish with
a dollop of natural yoghurt and a sprig of fresh thyme. You can also add
a sprinkle of nutmeg or zest of orange for extra decoration.
OATCAKE
TOPPING OF THE MONTH
In the middle of winter it's common to crave comfort food, so Januarys
oatcake topping is a combination of comfort and nutrition: spread an oatcake
with low fat cream cheese and top with chopped fresh parsley (a rich source
of vitamin C, beta-carotene and folic acid). Parsley is also a natural
breath freshener, so next time you have some as a garnish - eat it!
EXERCISE OF THE MONTH
‘Buns of Steel’
Works the bottom line of the butt muscles (gluteals), and also the hamstrings
to a degree.
  1.
Start with feet together and tummy tucked in. Lift one leg up, slightly
bent behind you.
2. Contracting
the butt cheek, slightly left the bent leg up. Ensure the supporting leg
is also slightly bent (i.e. knee not locked). You should feel a tension
at the bottom of your butt.
3. With a small
movement, gently pulse the bent leg up and down, working into the bum!
Keep the bend in the knee still, it is only your hip doing the movement,
not your knee.
- do two sets
of twenty reps at least three times per week. Please do check with me
if you are unsure about any aspect of the exercise.
URBAN
WALK OF THE MONTH
The Botanic Gardens are a fabulous place for a winter wander. If you're
finding it a little chilly, you can always seek refuge in the glass houses
and look at the exotic plants! From the Botanics, you can walk to Stockbridge
via Inverleith Park (and feed to ducks and swans in the adjacent pond),
or up Cannonmills to Broughton Street for a cuppa...
ARTICLE
OF THE MONTH
As it's the beginning of a new year, I figure it's a good time to emphasise
all of the positive benefits of keeping fit and healthy. You might wish
to print this list out and either:
a. prioritise each of the below
b. or, tick which ones you've achieved progress in, and mark which ones
you'd like to work towards in 2006.
... - more energy
in the mornings
... - increased self-esteem
... - looking slimmer
... - feeling happy that I'm doing something useful with my time (rather
than watching the telly etc)
... - improved concentration
... - more positive outlook on life: as I'm reaching fitness goals that
I have set myself, I can reach other goals in my life
... - enjoying food more
... - improved spatial awareness
... - also improved coordination
... - enjoying clothes shopping more
... - planning outdoor / active weekends and getting out more
... - more confidence with friends and at work
... - improved posture
... - feeling more 'connected' to my own body
... - able to do things easier
... - better flexibility
... - proving that I am able to do whatever I put my mind to
... - better lung function
... - having defined muscle tone
... - improved love life from enhanced deep abdominal muscle strength
and control!
... - finally fitting into that outfit I've been wanting to wear for ages
... - (add your own here)
Please also let me
know what your goals are for 2006, so I can help you get there.
Have a happy and healthy
start to your year!
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