- Give the Gift of Fitness
- Easy Healthy Recipe: Braw Beetroot and Carrot Salad
- Article: Ten Ways to Stay Healthy Over a Scottish Winter
- And Finally… Pop-up Punk Aerobics
Hello healthy people,
The festive season seems to start earlier each year in Edinburgh, however it’s no reason to give up on healthy eating and regular exercise. Maybe what you do in winter might be different from your summer routine, and this month’s article is all about how to adapt habits to the weather.
If you’re looking for a healthy Christmas present for a loved one (or yourself!), perhaps we can help. From Epsom salts to PT sessions, there’s a fitness gift at budget to suit you:
£3.00 Locally made Bath Bombs (pick up from studio)
£3.50 Epsom Salts, 1 kg (pick up from studio)
£9.99 Healthy Living Yearbook 192 colourful pages of recipes and exercise ideas, signed with free UK delivery.
£55 Fitness / Nutrition MOT Voucher, 80 minutes, with Healthy Living Yearbook and measurements / workout emailed to you.
£200 / £225 (peak) PT Voucher: Learn to exercise without a gym. A comprehensive exercise and nutrition programme over five 1 hour PT sessions, tailored to the individuals lifestyle, goals and time constraints. You can do it anywhere, with guaranteed results.
All of the above can be purchased by emailing the studio (click link to email directly).
Easy Healthy Recipe: Braw Beetroot and Carrot Salad
This is one of my all-time favourite salads – so easy and colourful. Very cheery and healthy over the wintry months, it’s packed full of antioxidants to keep colds at bay. Serve at room temperature for best flavour.
2 medium carrots
2 small or 1 medium fresh beetroot, peeled
handful of sunflower seeds
Juice of half lemon
Drizzle of your favourite oil (I like local rapeseed or good quality olive)
– Grate the carrot, then the raw beetroot, keep in separate bowls until serving to keep the carrots orange.
– Toast the sunflower seeds in a dry pan on a medium heat. Agitate regularly until slightly browned. Cool, until ready to serve.
– To serve, mix carrot and beetroot together, sprinkle with cooled toasted seeds and drizzle lemon juice and oil.
– If you have leftovers, simply add more freshly grated carrot to renew the spectacular colour combination.
Ten Ways to Stay Healthy Over a Scottish Winter
Ten things I wish I knew twenty years ago:
1. Wear fast-wicking layers when exercising outdoors. Sweat will dry out more quickly and you’ll not be left with clammy damp clothes. Merino wool is my personal favourite.
2. You may like to take a Vitamin D supplement if you feel you’re not getting enough sunshine. It’s been proven to help.
3. Be sure to eat well early in the day to give you lots of energy, despite the dark days. It’s tempting to not eat much during the day, as there are a lot of evening eating engagements at this time of year. However, if you eat well early (fruit, veg, nuts and seeds especially), you’ll not feel the need to eat half of the buffet in the evening. Or single handed destroy the bread basket. We’ve all been there.
4. Enjoy raw vegetables when possible, the kind of salads I make in winter are quite different from a light summer salad (see above recipe).
5. If the salad option really isn’t working for you, try home roasted vegetables, making soups or top up on goodness with a smoothie (buy frozen berries and mango from the supermarket, blend with banana and OJ).
6. Hydration continues to be important over winter, central heating can dry out the air and some places are quite over-heated. Peppermint tea is a personal favourite and it is also good for the digestion.
7. If you can, have an afternoon nap. You will have more energy and be more likely to get outdoors for some exercise. Five to thirty minutes is all you need to feel refreshed.
8. Over winter I tend to run less (partly lack of light), however I have started swimming regularly at Leith Victoria pool. Added bonus: a sauna afterwards. And it’s always warm!
9. Do try to get out for a walk in the daylight at lunchtime whenever possible. The fresh air is good for you (thanks Grandma!).
10. If all the festive celebrations are a bit exhausting, enjoy an warm Epsom salts bath. An indulgent way to spend an evening that will ease tired muscles. Snuggle up with a good book (and a pug) on the sofa afterwards. More fun than an office party.
And Finally… Pop-up Punk Aerobics, the Return…
If you’re frustrated by Brexit, Trump, never-ending roadworks and bad news, get along to pop-up punk aerobics, the most anarchic aerobics experience you’ll ever try. Pogo along upstairs at Leith Depot, 7.30pm Wednesday 3 January. Entry is by donation, and wear whatever the heck you like! Read the manifesto at www.punkaerobics.com.
Wishing you all a happy and healthy festive season, and stay tuned for exciting news in 2018,