This month’s issue:…
- Achievement of the Month
- What’s in Season at the Allotment
- Easy Seasonal Recipe: Radish Relish
- Resisting Temptation hints: The Numbers Add Up
- Article: The Fasting Diaries
- And Finally…. Leith Waterworld Re-imagined
Hello healthy people,
How’s your exercising going? As the days get shorter, it can feel like there’s more to pack into busy working days, so be sure to diarise your workouts to make sure they actually happen.
If you need some healthy eating ideas, Griffen Fitness is running a ‘What’s in a Label’ nutritional workshop 6.30pm Tuesday October 15 to help you make healthier food decisions. Only £10 with healthy nibbles included and information emailed to you after the workshop. Email me directly to book in, only 8 places available…
Achievement of the Month
Malcolm signed up for a charity cycle; “I have just completed a 989 mile cycle ride from Lands End to John O’Groats, and I have to say that I loved every single second of it…. The fantastic scenery, hills, towns and villages were great, but if you were to ask me why I loved it so much, I have no doubt that it was that I felt fit from the start, and remained in top form throughout. Tracy’s advice about eating sensibly and often was very important, but I think it was the importance of stretching, before, during and immediately after each day that was what made the difference.”
Support Malcolm’s charities at www.justgiving.com/malcolm-mcgregor1
What’s in Season at the Allotment
The growing season is slowing down, and we’re still hoping we have time for our tomatoes to ripen under cover, or I need to find a recipe using green tomatoes! Harvesting the last of the courgettes, radishes and runner beans. The beetroot and parsnips are nearly ready for pulling, and our purple cabbage is developing heads. Growing brassicas are essential to keep the plot productive over the colder months.
Easy Seasonal Recipe: Radish Relish
Makes four jam jars (as pictured)
Radishes are my favourite vegetable to grow (as they’re so easy). Sometimes I go overboard sowing radish seeds, and recently had a glut of radishes. The flavour of home grown radishes is more intense than shop bought, and I’ve always wondered how I could store them to enjoy in winter. Sadly, they don’t store well, but here is a variation on a radish relish recipe. Totally moreish with oatcakes!
3 cups diced radishes
1 finely chopped onion
1 teaspoon salt
1 cup white sugar (use white to keep the pinkness of the radishes)
1 cup white cider vinegar
2 Tab chopped fresh horseradish (optional)
1 teaspoon corn flour
– Sterilise the jars and metal lids by placing in a baking tray in a low oven for 10 minutes.
– Combine first six ingredients in a pan and cook on a medium heat for 15 minutes.
– Combine corn flour with 50 mL cold water to form a thin paste, then slowly add to the pan, stirring constantly.
– When thickened, pour into sterilised jars and screw lids on tightly.
Resisting Temptation Hint of the Month: The Numbers Add Up
Nutrition is a hugely important part of any fat loss programme, and quite often it’s a case of replacing favourite snacks with healthier versions.
When you’re purchasing foods (especially snack foods), check the fat / calorie / protein content and compare brands. Aim for the variety with lowest fat / calories and highest protein. Quite often people shop on autopilot, so spend a bit of time working the healthiest options – it’s an easy way to eat better.
If you’d like to learn easy ways to interpret nutritional information,
come to the ‘What’s in a Label?’ workshop,
6.30pm Tuesday 15th October at Griffen Fitness, 3 Balfour Street, tickets only £10.
Article: The Fasting Diaries
Last month’s article discussed ‘The Fast Diet’, the not-so-new concept of fasting on certain days of the week. I’ve been asked about it a lot lately so thought I’d give it a bash for a month. I fasted (ingested under 500 calories) every Monday and here are my observations:
Fast #1: The first Monday was relatively easy, as I was fired up from reading the very positive language in ‘The Fast Diet’ book. “It will be easy”, “you may not even feel hungry” were some of the messages from the book, and indeed the novelty kept me going through the day. Was a bit worried about blood sugar levels, but measured in between 4.9 and 5.6 mmol/L, which is normal, one less thing to worry about.
Fast #2: Not feeling as chipper as the first fasting Monday. It could have been because the book said it was OK to drink coffee, but to have it black with no sugar (the least calorific). It gave me a headache, not ideal. I discovered that 500 calories leaves no room for idle snacking and a couple of Nairn’s oat biscuits (84 calories) left me little calorific allowance for my planned dinner. I started to obsess about calories, when I never usually do. On the flipside I had a nice flat tummy by the evening.
Fast #3: Planned a day’s worth of food well in advance, swapped porridge (200kcal) for miso. Had a small bowl (100g) grapes for after PT sessions ready. Discovered sliced apple with cottage cheese and cinnamon. Spices add flavour without adding calories. Went to the food shop and survived, I previously avoided going anywhere where food was available. Read an article on Intermittent fasting which outlined that women’s fertility can be affected by fasting, and that sometimes men find it easier and see better results.
Fast #4: Had a late dinner the night before with lots of evening snacks, so wasn’t hungry in the morning anyway. Decided to focus on the fasting aspect, i.e. that it’s meant to be a day of very little food which isn’t a big deal. Lots of herbal tea and distractions kept my thoughts away from food. Noticed that exercising speed and strength wasn’t affected by fasting, but balance definitely was. Why is standing on one leg whilst hungry so difficult?
Fast #5: Pre-planned the 500 calories using myfitnesspal.com website, which made sticking to it easier. Miso soup for breakfast, jumbo oats porridge with almond milk for lunch, steamed vegetables for dinner. Pleased that it was my last fast day, but I had got used to being hungry on Mondays.
Conclusion: Fasting certainly did make me think about the nature of hunger, and I realised perhaps I should let myself get more hungry more often. On the other hand, Sunday nights had me anxiously snacking (when I don’t usually evening snack), and Tuesday morning’s breakfast tasted amazing. I found myself going to bed earlier on Mondays and being a wee bit grumbly. As for measurements, it didn’t seem to make a huge long-term difference to the waistline, but I did feel super-skinny after a day of very little food. In summary it was an interesting exercise and something that I think is useful to reconnect oneself with hunger signals.
And Finally… Leith Waterworld Re-imagined
There has been an active campaign to save the flumes and bubble pools of Leith Waterworld, a local swim centre that has been mothballed by the Council. It’s since been reimagined as a skater’s paradise and here’s an alternative use of Leith Waterworld (minus water) http://greenerleith.org.uk/blog/skaters-takeover-empty-leith-waterworld-3395
Have a fab October,
© Copyright all material Tracy Griffen 2013