Five Easy Ways to Upgrade Your Diet 💫

Let’s start at the beginning – with breakfast - non-breakfast eaters (you maniacs) just skip along. Porridge is my go-to breakfast, it’s minimally processed, low in fat, no added sugar and it’s so easy to pimp! You can add fruit, (frozen berries are brill), spices (I’m a sucker for cinnamon - helps lower blood sugar), seeds and if you’re looking for a little more protein in your diet you can add a spoonful of protein powder.

Seeds! Pumpkin, sunflower, sesame, linseeds. Full of protein, fibre and healthy fats. I always keep a jar of sweet seeds (dry pan toast first and then add maple syrup and cinnamon and/or mixed spice) for porridge and yogurt and a jar of savoury (dry pan toast first, then add tamari /soya sauce) for soups, stews etc.

Bread, pasta, rice – you know this one - switch the refined whites for wholegrain. The wholegrain versions are lower in sugar and higher in fibre, which we need for good digestion aka keeping things regular.

Stir Fries – remember the eighties when the answer to every vegetarian option was a stir fry? Well it’s time to get wokkin’ again (I just use an ordinary frying pan but can’t resist a pun). Stir fries are a quick and easy way to cook up a load of yummy veg AND include chilli, ginger and garlic – fantastic immune system boosters. A bit of soya or tamari sauce and you’re ready to go. They can even make kale edible (super nutritious but like eating thistles right?)

Stews, curries and soups – ‘tis the season for them. These are another way to up the veggie intake. I always start with a bit of olive oil and sauté onions, garlic and whatever is in the fridge that works well chopped e.g. celery, leeks, carrots, peppers, mushrooms, chilli, once they’re soft I either use tinned plum tomatoes or vegetable stock. I’ll add in 1-2 tins of beans, definitely will add in herbs (so good for you – they weren’t used for remedies for nothing ya know), maybe peas, wholegrain pasta, brussel sprouts (Stop that! I won’t hear a word against them). Use your fabulous imagination. These are perfect for batch cooking and freezing.

Buon appetito!

5 Tips For a Healthier January

1. Aim to get a brisk walk in during daylight hours everyday. Thirty or even twenty minutes will do, you are not only getting exercise but fresh air and daylight too.  While it is recommended we supplement with Vitamin D from September to May (which we need for calcium absorption), we are still getting exposure to vitamin D by being outside.   Daylight and exercise will help boost our mood and can contribute to a better night’s sleep.

2. Have you considered a dry January?!   If you’ve been indulging in the vino over Christmas and think you can go the month without it or at least significantly reducing it, take a selfie now and take one after your booze-free month.  You’ll see a difference and feel it too.

3. Hydrate - At this time of year as we spend more time indoors and with central heating (#grateful) our skin can become dehydrated.  I like to keep a beaker of hot water with a chunk of peeled ginger in it and keep topping it up throughout the day.   Much easier to drink than cold water at this time of year.  If you prefer lemon, remove the peel and bear in mind too much of it can affect your teeth enamel.

4. How about a declutter?  Not to be smug or anything, but i’ve already started (yeah I’m feeling totally smug). I’m slowly making my way around my apartment, and it’s liberating.  I watched ‘The Minimalists’ on Netflix on new year’s day which got me going.  Getting rid of ‘stuff’ you don’t need not only declutters your home, but it’s also good for your mental health. While charity shops are closed during lockdown, recycling centres are still open.   

5. Sleep – getting enough of it is important for our physical and mental health.  Our sleep pattern can get a little out of whack over Christmas, perhaps going to bed later, sleeping in, and then all of a sudden the shock of having to get up for work again.  What better time than a January in lockdown where FOMO is eliminated, to try and get to bed a little earlier, be strict with your devices, power down before you get into bed.  Aim for 8 hours.

   January - bring it on!

SMART Resolutions

The hills are alive, with the sound of New Years Resolutions.

resolution
/rɛzəˈluːʃ(ə)n/
noun

a firm decision to do or not to do something.

Since my teenage years I’ve been an ardent list maker culminating at the end of each year in a long list of resolutions.  A few months ago I found a diary I had kept as a fourteen year old and within that amongst the many toe curlingly cringey entries was a new years resolution list.  The first three items on the long list were 1) stop picking spots 2) drink more water 3) never think about ***** (teenage crush who shall remain nameless) again.  I’m pretty sure all of those resolves fell by the wayside within a week, or however long it took for the next spot to appear…in which case probably less than a week.  I can confirm ‘drink more water’ remains a challenge to this day and something I resolve to do at least three times a year every year.  Thankfully I don’t have as many spots to contend with as I did when I was fourteen. Occasionally that teenage crush will pop into my mind.  

In the last few years I haven’t really bothered with any new years resolutions and dare I say it, I have kind of missed them. I’m a total bore when it comes to New Years Eve and prefer to get to bed early and avoid all the fuss and having to hug and kiss strangers at midnight (any other other day of the year it’s not an issue because you don’t have to wish them well).  I do however really like New Year’s Day and getting up early and out for a hike to start the new year on a positive note. And it is a positive time, the chaos of Christmas is behind us, within a few weeks we’ll notice the days getting longer and then it’s just all downhill towards the summer months…well kind of…what better time to set a positive intention? This year realizing that when it comes to resolutions, less is more and I’ve made just one resolution.

Research shows that only one in ten of us will continue with our new years resolutions until the end of the year and that it takes sixty six days for something to become a habit.  That may sound disheartening but according to the experts the way to achieve our resolutions is to make them specific e.g. rather than just pronouncing what you’re going to do e.g. ‘I’m going to get fit’, which let’s face it, is a bit vague, figure out ‘the why’ – your motivation, and then ‘the how’ – make a plan.  

Have a serious think about your motivation. Why do you need or want to do this?  How will you benefit from it? Now let’s stop calling it a resolution and call it ‘a goal’ instead. This is where the ‘SMART’ tool comes in to help us achieve this goal.

Specific – If your resolution is ‘to get fit’, be specific e.g. to run a 5k park run or a 10k.  At this point it would be good to figure out your ‘how’?  Joining a group / club who have specific training sessions or buddying up with someone is a great place to start.  If you’re training with a group / club they will help you work towards your goal using the next four principles.  If you’re buddying up and your friend has experience in the area – great, otherwise do your research.  Again the researchers tell us that working with a friend or group is a great motivator and gives us accountability.

Measurable – setting intermittent / smaller goals means you can see your progress and remain motivated.

Achievable – Your goal should be achievable e.g. if you’re a complete newbie to running / exercise and starting in January an ironman triathlon in June might not be a great idea, whereas the mini marathon would be an achievable goal.

Realistic – be realistic about the amount of time and effort you will need to put in to achieve your goal and also the fact that it might take a bit of time before you see results.  You may fall off the wagon and that’s ok, just dust yourself off and get back on.    

Timely – There’s nothing like a deadline to focus the mind and efforts.

Whatever your goal is it can be useful to apply these rules and if the whole New Years resolution thing makes you want to smash a Christmas tree bauble off the wall, while I’m not suggesting procrastination (I do enough of that for all of us), remember resolutions are not just for new years, they can be made at anytime.

What’s my resolution? It involves writing. I won’t bore you with the specifics but suffice it to say I thought I’d start with a blog.

Happy New Year Everyone.

It's Christmas time...

My favourite pic of the year ‘The Retreaters’!

We’re all busy, so I will do my best to keep this brief!

Another year has sprinted past, having brought with it new adventures and experiences, new friends and learnings and leaving behind lots of wonderful memories in it's wake.  I would like to take this opportunity to thank all of you who have supported me during the year including class attendants, class organisers, studio owners, facilitators, the retreaters, the brave one-to-oners, the teachers, the trainers, the advice givers, the friends and the mentors.

A special thanks to all who supported Pauline and myself for the Focus Ireland Shine A Light Campaign for which the tally was just over €3,500 which was far beyond our expectations, we were overwhelmed by your incredible generosity. 

Yes of course I'm going to mention the new timetable!  While the lovely 'Above Mayfield' studio has been a welcome addition for the last few months on Sundays, due to training I will be unable to run weekly classes there in early 2020, but the aim is to do some workshops instead, dates tbc. The long running Monday evening class at RMDS in Ranelagh is getting a facelift and will now become Pilates Yoga Flow. 
Please click below for all the details;
https://www.graforfitness.ie/class-timetable

My one little bit of (unsolicited!) wellness advice for the holidays is try and get out for a walk everyday.…with or without company - even a short one will do you good.

I would like to wish you all a very Merry Christmas with best wishes for a happy and healthy 2020.

Gráinne

X

Presents Of Mind This Christmas

It’s less than two weeks to Christmas and the shopping stampede is in full swing. I’ve put together a list of gift suggestions, which include some slightly alternative options and range from €0 upwards. I’m being mindful of sustainability and local suppliers, I’ve aimed to avoid ‘stuff’ as much as possible and tried to keep to a theme of physical and mental well-being and best of all you can pretty much avoid that stampede.

Babysitting Vouchers
My first gift suggestion will cost you nothing. No I’m not suggesting sticking a few selection boxes up your jumper and making a run for it. One very precious gift that you can offer your loved ones is your time. The price of a babysitter can be a big fat expense and often a deterrent for parents trying to get a night out right? My suggestion here is babysitting vouchers, and you’re the babysitter. You can give as many as you like and you can vary them – evening out, Saturday off, cinema night…you might want to add some terms and conditions but I’ll leave that up to you.
NB some proven child wrangling skills may be necessary here.

My friend Mary’s daughter Zoe, giving me a lesson in babysitting.

Homemade Hamper
If you’re a talented and seasoned agent preservateur, homemade chutneys, jams, vinegars and all that jazz in a homemade hamper can make a lovely gift – add in a couple of nice Irish cheeses (you can cheat and buy those) and bobs your uncle. Of course I’m suggesting supporting local and getting the best from your local fruit & veg shop / farmer’s market for the ingredients. Here’s a link to some lovely relishes, jams and some seasonal sauces. https://greatfood.ie/jams-and-preserves-recipes-and-techniques

Christmas Decorations
I know this comes under ‘stuff’ but if you’re anything like my Mum, she’s been recycling the same decorations for nearly fifty years…As a result there is something very nostalgic about Christmas tree decorations. Each year when the tree goes up, you unwrap the baubles and there’s always an ‘aaah, I’d forgotten about that one’ or in this case ‘ah yes, I’d forgotten about that one, that’s the one that our dear friend ____ gave us’. There are some great tree decorations to be had from the classic bauble to the quintessentially quirky. Or of course if you have time and the creative talent, make your own.
https://irishdesignshop.com/collections/christmas

A Bit of Culture
No I’m not talking about a night at the theatre (all that’s a good idea too), give the gift of fermentation this Christmas. If you have a friend who likes a project and is in the market for upping their gut game via fermented goodies, Kefir or Kombucha Cultures can make an interesting gift and it’s something that can engage all the family while improving their health, the benefits for which are plentiful https://www.bbcgoodfood.com/howto/guide/health-benefits-offermenting
Indeed nothing says I love you like bacteria.

It’s worth pointing out that Kefir / Kombucha are not just for Christmas, they do need tlc on an ongoing basis, although not quite as much as a puppy. From what the experts tell me it’s best to go for the hydrated grains you will find them online at Limerick based Kefir Grains www.kefirgrains.ie prices starting from €14. NB they have an ‘activate by’ date.

Essential Oils
I do like an essential oil and Irish Company ‘Kotanicals’ offer a wide range of great quality organic essential oils which are certified ‘cruelty free’, aswell as roll on blends and diffusers. The company has a strong commitment to minimal waste and their website features a helpful explanation with each oil as to their benefits and uses. Prices range from €10 to €49 for oils. www.kotanicals.ie

Book Tokens
Yes! Book tokens are the biz AND you will be supporting your local bookshop with a National Book Token, which you can buy online. https://www.nationalbooktokens.com/

Multi tasking - Reading while lounging by the pool

Massage Voucher
If you have a tried and trusted massage therapist why not treat your poor friend with the achey back or tense shoulders?

Yoga / Pilates Classes / Courses.
Yes of course I am going to include this! Many studios offer a beginners class pass where you can do as many classes as you like in a month for around €60,. Alternatively what about a beginner’s course? Maybe something you and your friend, partner, relative could do together? And of course there’s always one to one sessions, Pilates, yoga, personal training...Who wouldn’t love it? www.graforfitness.ie

Retreats
If you’d like to splash out, a retreat is a lovely gift – I loved my stint in Macalla Farm Yoga retreat on Clare Island in Mayo – if your gift recipient is an animal lover, they offer a ‘yoga with horses retreat’ which by all accounts is magical. https://macallafarm.ie/

Macalla Farm Sati Yoga Retreaters

Cliffs of Moher Yoga Retreats offer a variety of retreats including one day and weekend - they also run Wim Hoff Method retreats for the hardcore. https://www.cliffsofmoherretreat.com/

Both retreats are family run.

If you’re contemplating a gift for someone who runs or wants to start, take a look at www.forgetthegym.ie who offer courses including couch to 5k and marathon training aswell as running holidays.

Cookery Courses
For those who want (or need!) to improve their skills in the kitchen – you’ll find these all over the country. Prices vary. Here are a few I have my eye on…in case anyone’s asking;
https://mamanagis.ie/product/group-cooking-classes/
https://www.iinh.net/taste-health-cooking-classes/
https://macallafarm.ie/retreats-courses/category/food-courses

Macalla Farm Culinary Treats

Meditate On This
More and more people are taking to meditation and what a nice way to start the year; by starting a daily meditation practice. There are weekly courses, you could gift a weekend away in that piece of heaven ithat is Dzogchen Beara in West Cork – Andrew Warr runs amazing weekend meditation retreats down there https://www.dzogchenbeara.org/events/
Alternatively, the well known meditation app offer subscription ‘Gift Some Headspace’ vouchers https://www.headspace.com/buy/gift
A one year subscription is €57.99. I can highly recommend it.

Happy Christmas Peeps!

Dear Gratitude Diary...

Last Christmas I received a beautiful 2019 ‘week to view’ appointment diary as a gift.  In my previous work life I had been a great lover of an old fashioned diary, the last few years however have seen my weekly calendar become fully digitised, making this delightful date organiser redundant.  For a stationery fiend such as myself this posed a dilemma particularly as it had a sell by date.  The only solutions I could come up with were ‘re-gifting’ (who me? Never!) or a gratitude journal.  I chose the latter.   

Gratitude journaling has been on the wellness radar for a while now, it simply involves writing down a few things each day that you are thankful for. I’ll admit I didn’t take a whole lot of notice of the gratitude journaling trend to begin with.  It’s not that I was skeptical about it…ok maybe a teen bit…while it did sound like a relatively pleasant exercise, it also felt like it would be ‘one more thing to do’. But then my diary presented itself, urgently requiring gainful employment.  (I’m aware there may be indications here of hoarding but that’s a whole other blog.) 

“Being grateful all the time isn’t easy. But it’s when you least feel thankful that you are most in need of what gratitude can give you: perspective. Gratitude can transform any situation…moving you from negative energy to positive. It’s the quickest, easiest most powerful way to effect change in your life.” Oprah Winfrey   

I’ve been keeping the journal / diary quite consistently since January and I have to admit, rather than feeling like ‘one more thing to do’ I actually enjoy taking a few minutes each day out of my busy early morning schedule (which is a combination of farting around and fannying about), having a little think and jotting down three or four things that I’m thankful for. Morning time works best for me, but evening makes more sense for many. While I was doing some research for this blog I discovered many experts maintain that journalling once a week instead of everyday keeps things fresh and is ultimately more effective. Personally I think I’d forget if I was just doing it once a week, although perhaps tying it to another weekly activity such as a class could help if that’s your preference.

What has been really interesting has been reading back over the diary and seeing the same themes popping up over and over which makes it very clear what’s important to me in my life.

On the research front, studies have shown that people who actively count their blessings have higher levels of positive emotions, experience more life satisfaction, increase their vitality and feel more optimistic.  More specifically expressing appreciation for what we have and fostering those positive emotions can help improve our emotional resilience, self-esteem, our relationships and reduce stress.  Research has even shown that people who “scored high on the gratitude measure” have demonstrated better sleep as well as being more likely to exercise. These days thanks to social media, that old ‘thief of joy’, ‘comparison’ can nibble away at us…or chomp in some cases.  Practicing gratitude can help to counter this along with feelings of entitlement, by recognising and regularly reminding ourselves of the things that we already have and value in our life.

In psychologist Maureen Gaffney’s book ‘Flourishing’, she points out that being grateful when you’re happy and in a positive mood is relatively easy, but where it is most important is when life is difficult and you’re in a negative mood. This brings to mind another book ‘Man’s Search For Meaning’ by Victor Frankl who tells the story of his time in a concentration camp, about as difficult as life could be, and his fellow prisoners taking time to admire a beautiful sunset.

Although I am talking specifically about a gratitude journal, it’s not all about writing it down and keeping it to ourselves. Developing a habit of gratitude encourages us to notice other’s generous intentions and actions, therefore making us more likely to reciprocate.

While the evidence points to practicing gratitude having both mental and physiological benefits there’s also the suggestion, although not yet scientifically proven, that it could improve your longevity – I guess if it helps you maintain your physical and mental health that’s not a big stretch to come to that conclusion right?

I recently read a lovely little book called ‘Ikigai; The Japanese Secret To a Long & Happy Life’.   As part of their research, the authors visited Ogimi, in Japan, known as ‘the Village of Longevity’, which has the highest life expectancy in the world.  They interviewed one hundred of the eldest residents in a bid to find their secret to long life and happiness.

The book concludes with the ten rules of Ikigai where the authors distill what they have learned from the Ogimi spring chickens.  Rule number 8 is ‘Give Thanks’… “To your ancestors, to nature…to your friends and family, to everything that brightens your days and makes you feel lucky to be alive.  Spend a moment everyday giving thanks and watch your stockpile of happiness grow.”

I’ve found the longer I’ve been keeping the diary, the easier it is to do.  Now that I know I want to write them down, I tend to take a mental note when I come across things I’m grateful for throughout the day. This morning I had free time and took a stroll along Sandymount, the sun was shining and warm enough for me to take a seat on a bench and call my Dad for a chat. There’s so much in that alone to be grateful for.

“Enjoy the little things, for one day you may look back and realise they were the big things.” Robert Brault

Not Your Regular Bread

Way back in July – ok it was only the month before last but it already seems like ages ago – I spent a week at Kaliyoga, the most wonderful yoga retreat, in Puglia, right in the high heel of that beautiful boot that is Italy.

I will most definitely do a blog on the retreat, I’ve started it a couple of times but either ended up in a daydream or downward dog.

One of the many high points of the retreat was the food.  The most delicious vegetarian and vegan delights which totally tantalised the tastebuds on a daily basis.  (Yes, I love alliteration almost as much as I love yoga retreats.)

The queen of the kitchen at Kaliyoga is Alessandra, this woman has more health and wellness qualifications than you could shake a celery stick at.  As well as overseeing all the culinary goings on at the retreat,  she also offers a weekly food workshop to the guests, which of course I signed up for. 

The most beneficial part of this for me was learning how to make the ‘Life Changing Loaf of Bread’, which was a very popular staple at meals throughout the week.  Even more importantly, I learned that it was really easy to make – seriously – it’s a step up from a mud pie and it’s awesome.  It’s wheat free, full of nuts and seeds and even has psyllium husks, definitely not your ‘regular bread’, more so ‘keep you regular bread’. 

I have made it several times since I came back from Italy and think I have perfected it now, it takes less than 15 minutes to prepare and less than an hour in the oven.  The recipe originally comes from the My New Roots blogger; holistic nutritionist and cookbook author Sarah Britton.

I like to slice it up and stick it in the freezer.  All summer I’ve just extracted a slice or two for lunch, toast it, dice it and put it on a salad.  It’s a taste and texture sensation!  I don’t think it has changed my life, but it has definitely changed my lunch.

The Life-Changing Loaf of Bread
Makes 1 loaf

Ingredients:
1 cup / 135g sunflower seeds
½ cup / 90g flax seeds
½ cup / 65g hazelnuts or almonds
1 ½ cups / 145g rolled oats
2 Tbsp. chia seeds
4 Tbsp. psyllium seed husks (3 Tbsp. if using psyllium husk powder)
1 tsp. fine grain sea salt (add ½ tsp. if using coarse salt)
1 Tbsp. maple syrup or agave (for sugar-free diets, use a pinch of stevia)
3 Tbsp. melted coconut oil* or ghee
1 ½ cups / 350ml water

Directions:
1. In a flexible, silicon loaf pan combine all dry ingredients, stirring well. Whisk maple syrup, oil and water together in a measuring cup. Add this to the dry ingredients and mix very well until everything is completely soaked and dough becomes very thick (if the dough is too thick to stir, add one or two teaspoons of water until the dough is manageable). Smooth out the top with the back of a spoon. Let sit out on the counter for at least 2 hours, or all day or overnight. To ensure the dough is ready, it should retain its shape even when you pull the sides of the loaf pan away from it it.
2. Preheat oven to 350°F / 175°C.
3. Place loaf pan in the oven on the middle rack, and bake for 20 minutes. Remove bread from loaf pan, place it upside down directly on the rack and bake for another 30-40 minutes. Bread is done when it sounds hollow when tapped. Let cool completely before slicing (difficult, but important).
4. Store bread in a tightly sealed container for up to five days. Freezes well too – slice before freezing for quick and easy toast!

*I found ‘odourless coconut oil’ recently and would definitely recommend that.

https://kaliyoga.com/yoga-retreat-italy/

https://www.radiantlyalessandra.com/about

https://www.mynewroots.org/site/2013/02/the-life-changing-loaf-of-bread/

An Afternoon of Aerial Acrobatics

Swinging From The Ceiling
The last weekend in July found me literally swinging from the ceiling – I know the word ‘literally’ tends to be overused these days but trust me, I’m using it in context thanks to my Aerial Cirque ‘Introduction To Silks’ workshop.

I managed to persuade two of my pals to come along with me – Debbie, who was a willing victim and Aoife, less willing but suffers from severe FOMO which makes her an easy target. 

What? Who? Where?
 In case you’re not familiar with it, Aerial silks is the performance of aerial acrobatics while hanging from long lengths of fabric.   Perhaps you saw Pink’s unforgettable performance at the 2010 Grammy’s…as if singing in front of a massive audience of your peers wasn’t challenging enough, she threw in some aerial silks work aswell ttps://www.youtube.com/watch?v=htaKHoihSSA

 Aerial Cirque is run by aerialist extraordinaire Ria Murphy and is situated in an old Victorian building at no. 10 Exchequer street. The studio itself is full of space and character, with beautiful stained glass windows providing colour and light to the shabby chic interior.   

An Historical Site
Bear with me while I go off on a bit of a tangent, but the building itself is so interesting I had to do a little bit of snooping.  As it turns out Exchequer Street has a fascinating and at times sordid history.  The site of at least three political assassinations, home to the 12th century exchequer, that’s probably not a revelation, and later on brothels and at one stage a temperance hotel - that was never going to catch on.  Particularly interesting it seems No. 10 played home or at least ‘office’ to the Irish National Aid and Volunteers’ Dependants’ Fund and in turn was workplace to Michael Collins who became secretary to the fund in February 1917.    

Warm Up
Back to the business of aerial acrobatics.  After we all signed the very thorough waiver, we met our teacher Nicola. As bendy as she was patient, she got us off to an energetic start with our warm-up which served as a good ice breaker. 

Tying Ourselves Up In Knots
As soon as the warm-up was done, the crash mats come out – yikes.  We were split up into groups of twos and threes to each silk.  The vibrantly coloured silks all hang from the ceiling looking like props from a Bollywood movie.  Our first lesson was how to tie a knot.  I failed miserably at this, thankfully one of my team was more than competent and happy to be the chief knot tyer.  

Once our silks were safely knotted (thanks Hayley), we were ready to start some simple ‘bum hoists’, I’m not sure what the official term is.  Nicola demonstrated each move a couple of times and then it was our turn.  We quickly graduated from sitting to standing and onwards to a standing lunge out of the silks, on to the flying splits or at least that’s what it looked like when Nicola was doing it.  My version of it looked a bit more like Penelope Pitstop with a hamstring strain.  

Taking Things Upside Down
After quite a bit of to-ing and fro-ing, again I’m talking literally here, we graduated to the inversions. Although hanging upside down looked quite complicated in the demo and yes, I had to be talked through it very slowly, we all managed it.  The two hours flew by and I would certainly recommend it as a fun way to spend a Saturday afternoon.  The workshop kicks off at 15.30 and costs €30.

That’s a (Silk) Wrap!
It is quite strenuous, if you have any issues at all I would make sure to discuss with Aerial Cirque before booking in.  I would suggest bringing a long sleeved top as there are one or two moves which are a little bit chafey on the old underarms.  Remove your jewellery, bring your friends, or go it alone, the vibe is welcoming and fun for all.  If you fall in love with aerial performance on your first date, there’s a six week beginners course take you to the next level.

 www.aerialcirque.org
(01) 444 8959
info@aerialcirque.org

Time To Stress Less

I think we’re all a little blue in the face from either being stressed or hearing about how to cope with stress.  Well here’s more of it, but with the suggestion of a very simple stress reducing solution. 

 I’ve managed to reduce my stress levels significantly in the last few years. Changing my job helped greatly, but there was another far simpler change I made, and that was to my timekeeping. For anyone who is reading this and is a paragon of punctuality you might aswell skip on to the next blog, you’re already singing from this hymn sheet, for the tardy types read on.

 For a long time I was a ferocious timekeeper.  Always a few minutes,  occasionally more than just a few minutes late. I was late for appointments with friends mostly, rather than business meetings.  The dread of discommoding a client far outweighed the fear of annoying my friends, whom I clearly took for granted, selfishly valuing my time above theirs.

Part of my issue was trying to pack as much as possible in before finally getting myself out the door.  Also I think I hated the idea of getting to a place too early for fear of actually having to wait for someone – imagine.

About three years ago when I started ‘Grá For Fitness’, this all changed.  I simply could not be late for classes that I was teaching.  I’m not sure if it was a conscious decision but I started applying this new found approach across the board.

I simply gave myself more time.  If I couldn’t get my ‘to do’ list done before I left the house, then so what?  One thing I noticed immediately is the difference it made to my stress levels.   When it came to driving places I drove slower and had more patience with people on the roads.  The level of road rage and related profanities decreased greatly, I was able to find a parking space with a bit of time left over to prepare for whatever the occasion was.   

Google maps is a fantastic timekeeping tool whether walking, cycling or driving.  I nerdily check out timings in advance, eliminating the question of how long it’s going to take for me to get somewhere.

 Another thing I’ve realized is, if you’re driving and running late, you’re far more likely to use your phone to send a sneaky text or call ahead with your ETA (if there are any gards reading obviously I have never done this).  

With regards to meeting friends, my new found promptness was also making my (and their) life easier.  I realized that I had been turning up to appointments late – irritated with myself, on the back foot, and sometimes a little irritated with them because I knew they were irritated at me.  That’s a lot of unnecessary irritation.  These days I even take a little pleasure in getting to my destination early and enjoying that slightly smug feeling of getting there first. 

I still have occasional times including the other day when I was late to an appointment. Instead of using my driving trip to the location to mentally prepare, all I could do was worry about how far away I was, road-raging like a loon and arriving proffering apologies which is never a good place to start.  It served as a reminder.

Of course there are times when being late due to unforeseen circumstances is unavoidable.   I realise ‘first thing in the morning tantrums’ related to issues such as not wanting to eat breakfast or wear your chosen / proposed outfit, refusing to be strapped into the car can cause serious delays, and then of course there are parents dealing with small children.  In the unavoidable cases where it really isn’t your fault, you just have to let the stress go.

If you’re already a top time keeper and kept reading – good on ya, think of all the stress you’re avoiding.

If you’re a habitual johnny or joanie come lately, I suggest giving this punctuality thing a go and enjoying those reduced stress levels.

And to all my friends I’ve kept waiting; thank you, I appreciate your time.

40 Foot Virgins

Today I had my very first ever swim in the iconic 40 foot.  It was also my first swim in Ireland this year.

I’ll be the first to admit I am way behind the whole ‘sea swimming’ curve.  As a child I spent pretty much the entire summer in the sea but somehow in the few short years that have passed since then, I’ve lost my sea swimming mojo.  I have the same answer to any invite to take the plunge off the island of Ireland; “No way, it’s bloody freezing”.  I’m a dyed in the wool (as much wool as possible) perisher.  Each year I turn blue around October and remain that colour until around April when I go back to mottled pinky white.   

This week however I decided the time had come.  Crucially, the forecast was good for the end of the week so the date was made.  My great pal and fellow 40 foot virgin Aoife Diamond was enlisted – as her name would suggest, she’s precious, but also hard, no doubt from all that sea swimming she does.  (No relation to Neil, no matter what she tells you).

I dug out my grown-up swimsuit, which was purchased about fifteen years ago and had never been worn, sparking the slight fear that it might disintegrate upon hitting the water.

The morning was stunning, the sea was calm and the craic at the 40 foot was mighty.  Friendly, relaxed and welcoming, yes definitely welcoming. 

There was no messing about with Diamond, she got straight in.  There are steps with a handrail down to the sea and on this particular morning there was a little bit of a queue so you have to keep moving – not usually the way I operate when I’m attempting to go for a swim.  There’s usually a lot of hopping from one foot to the other, hugging myself, general whinging…it’s a process.    No whingey time here, there were four octogenarians behind me gagging to get in.  In I plopped and I didn’t have to worry about my cozzie – it held together while I went to pieces – like a puppy jumping into the water for the first time desperately dog paddling, trying to keep their head above water, whimpering. ‘It’s freezing, it’s freezing’, I wheezed.

 I was very kindly helped out by one of the aforementioned octogenarians, who promptly forced me to get back in again telling me “it’s much easier when you get in the second time”.  I guess it’s the swimming equivalent of getting back on the horse.  A nice dry warm horse.  I got in the second time and it was definitely better. I lasted an entire 20 seconds longer this time.  All in all it was a really lovely way to spend a morning.

Aoife went in a second and a third time, professing that she normally likes it a little bit cooler. There’s no doubt about it, you learn alot about people when you go swimming with them  

My First Parkrun

I registered a number of years ago for the almost ubiquitous ‘parkrun’, I had semi great intentions of going – either to St. Anne’s or Marlay Park for the 9.30 Saturday morning 5km run…maybe they were just a little bit too far away…or maybe it was because they clashed with one of my favourite yoga classes but I always had a good excuse…until it arrived on my on my doorstep - the Poolbeg park run – the mountain had come to Muhammad. 

Parkrun was founded in Bushy Park in London in 2004  by a group of friends who simply wanted to run together.  Now the community has grown to hundreds of thousands worldwide with volunteers organizing free 5k runs every Saturday morning.

In secondary school I absolutely loved running…short distances. The 100m and the 100m relay…200m was a bit of a drag, 400m a drudge and 800m was pure hell.  And don’t even start me on the dreaded winter season puke inducing cross country.

Last Saturday however I woke up early.  Following a dinner party conversation the night before I was reminded how very attached I am to my comfort zone and somehow park run slipped into my mind. 

I texted Elaine, my running enthusiast friend who lives down the road.  Yes, absolutely she was up for it.

 The sun shone as we strolled down towards the start line, being overtaken by our fellow park runners, running down. We arrived just in time for the bit in the briefing where they ask if it’s anyone’s first Park Run, I came clean and got a clap from the crowd.  It felt like Runners Anonymous.   

I can’t remember if there was a starter’s gun or what but we all got moving, running along the path towards the park, around the park back along the path, out towards Poolbeg, keeping to the left, trying not to mow down innocent walkers and then turned around and ran back towards the park and around the park again and back up that path and we finished where we started.  

Half way along the route my hip flexors started screaming at me, “what the hell are you doing picking your knees up like this? We should be in yoga class right now getting a nice stretch!”.  I offered somewhere between a smile and a grimace to the very kind volunteers who shouted words of direction and encouragement.  Elaine was chatting as she ran, telling me about some amazing black pudding sandwich from a food market.  My lungs were too busy to spare any breath to respond.  All I could think is how much I hate black pudding…and running. 

In the last minutes of my run, I remembered a chi running course I’d done a few years previously, when I’d had running notions, with the brilliant Catherina McKiernan and all those tips came flooding back.  Peel your heels, pump your arms, tilt slightly forward.

The finish line was finally in sight.  As we paced along, folks who’d finished the race already (smug bastards) cheered us on.  Putting my cynical out of breath self aside - the atmosphere was smashing, the spirit of camaraderie is alive and well in parkrun life. I’m pretty sure I looked like Phoebe Buffay as I approached the line.  But I did it.  I think it was a combination of my competitive streak, the encouragement and Elaine that got me through.

There were high fives and selfies.  There was stretching and invites for post run coffee. Elaine and I discussed actually doing some training before the next race. Yes, we were already talking about ‘next time’. I think I might have even said “that was brilliant”, albeit possibly a case of lack of oxygen to the brain.

Parkrun, I’m not saying I’m going to be there every Saturday, but you haven’t seen the last of me.

My Yoga Journey from Tag Rugby to Teacher Training

Hatha Yoga TTC Graduation Day at Samyak Yoga, Mysore.

Yoga.  For me it started with a weekly class to rehab a tag rugby knee injury and it worked, but it didn’t stop there.   I continued with my weekly class for years and so followed workshops, weekend yoga retreats, week long yoga retreats and eventually I found myself in India doing my 200 hour teacher training course.

 While researching the course I had been given the very useful advice that just because a yoga course is expensive doesn’t mean it is good and vice versa. The practicalities of work meant the month of December would suit best for a condensed course. I eventually found a hatha yoga teacher training course at ‘Samyak Yoga’ just outside Mysore in south central India. I liked their ethos, their speedy and helpful response to my inquiry and their reasonable fee included tuition, individual accommodation and food.  Their maximum of 18 students per course was the cherry on the cake.

As soon as I signed up I was sent a sequence of exercises, which I was instructed to practice everyday to prepare.  I took an ‘ah sure it’ll be grand’ approach to these. If I could have done one thing differently it would be to actually practice that sequence of exercises EVERYDAY. 

 The taxi journey from Bangalore airport to Samyak was truly unforgettable.  It was like a cross between wacky races and mad max.  Cars veering everywhere beeping relentlessly, random cows wandering across the road, people hanging off buses, bikes, each other, piles of rubbish along the roadside – a mad hotch potch of colour and chaos.

Samyak in contrast is located in the peaceful countryside beside a river and surrounded by rice and sugar cane fields. The yoga shala (studio) is situated on the top floor, palm treetops gently waving outside the windows, a frequent playground for a family of monkeys – providing students with a great source of distraction and entertainment.  The dining room is on the ground floor which we all galloped along to gleefully three times daily.   

The students on my course were a great bunch - mostly French, mostly female and mostly had practiced that sequence of exercises much more than I had.  Our teachers Rakesh, Trupta and Arvind taught asanas, pranayama. meditation and yoga philosophy. We were all looked after by the house manager, the ever smiling and always patient ‘Raj’.

 We greeted the sunrise each day with yoga practice for two hours from 6.30.  After breakfast we had yoga philosophy class – this was completely new to me and drew the occasional furrowed brow. Directly after was asana clinic where we examined the individual poses. Lunch followed and then a much appreciated break for a couple of hours.  We returned to the shala at 4pm for teacher training practice with time for a quick shower before kirtans / chanting along with pranayama and meditation.  Dinner was at 8pm followed by falling into bed.  This was the schedule six days a week.  

Physically I found it really challenging.  With so much yoga everyday there was little time for the muscles to recover and I found it hard to see progress because my body was in a constant state of ‘what are you doing to me?’! 

Thursday was our day off.  We all piled into taxis bound for the dusty, buzzy hustle and bustle of Mysore. Much appreciated massages were had, markets were explored, sights seen, many shops visited and purchases made.   The highlight for me was sitting in Devaraja market sipping deliciously hot, spicy, sweet, milky masala chai tea.    

Christmas week was our fourth and final week week and exam time.  Apart from an incredible Christmas dinner put on by the Samyak team it was heads down for the week as we practiced for our practical teaching exams.  Happily we all passed.  Graduation day arrived with a 6 am start to create our mandala with fresh orange, yellow, red and white flower petals for the event.   Speeches were made, certificates presented and many many photos taken.  By 11.00 we were all bidding fond farewells and departing for our next destination whether that was home or further travels.

The visit to India made me realise just how privileged and lucky I am in my daily life.  It was an incredibly intense experience, but a wonderful one. I made some dear friends and it took my understanding of yoga and perhaps of myself too, to another level. I’ll admit that my yoga practice is not an hour a day as my teacher recommended, some days it’s just ten minutes but even that makes a difference to me and to my yoga.  It’s been quite a journey and it’s only just begun.

Davina McCall's Seedy Soda Bread

I found this recipe in 'Davina's Sugar-Free In A Hurry' book - which I picked up in Spar for  €6.99 coincidentally when I was in a hurry.  An impulse buy that has come up trumps! I do love Davina - such a lovely lady, loads of energy and what a work ethic.  Reading this book it looks like she makes loads of dough too (soz). This bread takes under an hour to make including prep and baking (provided you don't have to run to the shop because your buttermilk has gone off).

Ingredients
Makes 1 loaf – about 10 slices
Approx 177 kcal per slice

200g spelt flour (I use wholemeal) and save a little bit for dusting
100g wholemeal or rye flour (I use dark rye – just because it was right in front of me on the shelf in Aldi)
1 tsp bicarbonate of soda
1 tsp salt
50g rolled oats
50g mixed seeds (sunflower, pumpkin and sesame)
1 large egg
1 x 284ml carton of buttermilk
1 tbsp milk

1.    Preheat the oven to 190°C / Fan 170°C / Gas 5. Line a baking tray with baking paper / parchment – make sure the shiny side is up or your bread will stick to it – I found this out the hard way (that note is from me not Davina).

2.    Sift the flours and bicarbonate of soda into a large bowl.  Add the salt, oats and seeds (reserving a tablespoon of seeds for later) and mix everything together

3.    Measure the buttermilk and mix the egg in (crack it first) with a whisk.  Make a well in the middle of the dry ingredients and then gradually add the liquid, stirring with a wooden spoon until it comes together into a ball.

4.    Finish shaping the loaf into a ball with your hands, using extra flour to stop the dough sticking if you need to.  Place the loaf on the baking tray and cut a cross in the top (I forgot to do that last time – didn’t make a difference).  Brush the loaf with milk and scatter over the reserved seeds.

5.    Bake the loaf in the preheated oven for 30-35 minutes or until it is a pale golden and sounds hollow when you tap the bottom.  Serve warm with butter.  Freshly baked bread with melting butter is just one of my favourite things!  It keeps really well for a few days but if you don’t get through it slice it up and put it in the freezer.

Hearty Healthy Minestrone Stewp!

Easy to make – hearty and healthy – eat it straight away, it tastes even better the next day or freeze it!  Approx ten minutes prep time and around 30 minutes to cook it all up.

1 x chopped bell pepper
1 x chopped onion
1-2 cloves of chopped garlic
1 x chopped carrot
Dessert spoon of olive oil
1 x tin of tomatoes
1 x tin of borlotti beans (or kidney, cannellini, butter beans)
Handful of chopped green beans
Half cup of frozen peas
Cup of wholemeal pasta (I used wholemeal spelt)
1 x half litre of vegetable stock – I recommend Marigold bouillon
1 x squeeze of tomato paste
Handful of basil leaves
Heaped teasp of mixed herbs
Half teasp of chill flakes

Using a medium to large saucepan, heat the olive oil and sauté the pepper, onion, garlic and carrot until soft.  Add the tinned tomatoes, (I also added in some chopped fresh tomatoes here that were getting soft).  Add the veggie stock, green beans, tomato paste and herbs – If you’re using fresh basil tear the leaves instead of chopping them – better for the release of flavour. Allow everything to come to the bubble! Add the pasta, peas strained beans reducing the heat, allowing the soup to simmer, stirring occasionally. After 20-30 minutes – check the pasta & green beans, once they’re cooked you’re ready to go.

You can vary this recipe to your taste - an opportunity perhaps to use up veggies from the fridge – e.g. add chopped celery to the sautéd vegetables or use diced potatoes or sweet potatoes instead of pasta.  Add more chili if you like a real kick. Use different types of beans. Add more stock to make it more soupy – I like a lot of bite in my soup so it’s more like stew.

Grated cheddar (or parmesan) makes a tasty garnish.
Toast pumpkin and /or sunflower seeds on a dry pan and add tamari or soya sauce to taste.  Once these cool they make a lovely crunchy topping. 

If there's any left store it in the fridge, it tastes even better the next day, an ideal recipe for batch cooking. 

The Benefits of Working Out at Work

The buzz around Corporate Health & Wellness Programmes has been growing steadily.  At the January launch of the government’s ‘Healthy Ireland 2018’ campaign, Leo Varadkar flagged upcoming tax incentives for employers to install showering facilities and equipment into the workplace indicating the government’s strong support for workplace wellness.

According to the World Health Organisation (WHO), workplace health programmes are one of the most effective ways to prevent and control chronic disease and to support mental health, so it’s fair to say that workplace wellness / fitness is not a passing fad.  Although relatively new to Ireland, corporate wellness programmes originated in the US in the 90s, growing steadily to the point where they are now more of a need to have than a nice to have.  Some companies in Sweden including sportswear retailer ‘Bjorn Borg’ have gone as far as making on-the-job exercise compulsory with a weekly workout at a nearby gym.

I have taught corporate classes for over two years and put the question to some of my clients, asking how they saw the classes benefitting them. Roisín, who has been attending classes for over a year, mentioned several points including better back health, improved sleep, increased productivity and convenience. 
As a busy Mum of three girls with chronic back pain who has a long commute, she finds it impossible to fit in exercise outside the workplace;  “With lunchtime Pilates at work, I can fit exercise into my daily schedule. I have seen a noticeable improvement in my back while doing the Pilates classes, which has helped to considerably reduce the pain and as a result improve my quality of sleep. I also find on the days where I have that break to do Pilates at lunchtime, my afternoons are even more productive as I come back to my desk rejuvenated and ready to go.”

Mental wellness is now recognised as a major component in our overall health. One of the greatest challenges to our mental health is stress, all too often caused by what’s going on in the workplace.  While physical exercise is a known mood enhancer, many companies are offering a more direct approach to mental health with meditation / mindfulness classes.

Treacy O'Connor, team lead for meditation, mindfulness and team building with Corporate Wellness Ireland, says "We are receiving an ever increasing amount of corporate enquiries. Every session has been full to date with up to 60 people at a time. Giving the workforce access to very simple techniques they can use at any time of the day is proving to be of great benefit. One employee shared with me, that before the sessions, she suffered a lot from anxiety. She has been able to greatly reduce her symptoms (actually they’re nearly gone) and she now feels much more confident in herself.”

As well as the physical and mental health benefits, corporate classes have been shown to foster camaraderie between work colleagues. Never mind discussing last night’s Game of Thrones episode around the water cooler – how about comparing aches after yesterday’s exercise class?  As head of the TII sports and social committee, Mary Deevy reported “An unexpected bonus, as a recently merged organisation, is that the Pilates classes which are attended by a great mix of staff have facilitated staff to get to know each other better”. 

Let’s face it, business is business and companies are not going to invest in an initiative long term unless there are benefits to be had for the organization.  Healthy and more energised employees mean better productivity and less sick days. In addition, a good corporate wellness program can make a company more attractive to potential employees and can help to retain existing ones thanks to workplace satisfaction.

Whether fully, partially or not subsidised by the boss, more often than not wellness programmes work out cheaper for employees than the gym or regular fitness classes. Furthermore the convenience of working out at work is clear.  Workplace wellness programmes don’t have to be complicated or expensive or limited to large businesses or urban centres.  There’s a broad menu of activities to choose from and if you want to keep costs to zero, walking or running groups are an easy to organise option with a wide array of training apps to choose from.

The benefits are far-reaching, from individual employees to the companies they work for, with the end goal being that a healthier workforce impacts positively on families, communities and the nation as a whole, from an economic to a quality of life perspective.

© Grá For Fitness 2018

Feast the eyes and tastebuds with this Crunch Carrot, Apple & Beetroot Salad

I had a few veggies rattling around the bottom of my fridge that were on the verge of getting wobbly so I put them to work in this lovely salad. Super easy, full of colour, crunch, fibre,  vits and mins! Also some toasted seeds thrown in for extra crunch.

2 x carrots, 1 x large cooking apple, 4 x small beetroots
Wash everything, peel the carrots & beetroots. Leave the skin of the apple on.
Grate all of these bad boys.  
2 x sticks of celery chopped - chuck 'em in.
Toast sunflower and pumpkins seeds on a dry pan and add in a good old sprinkle of tamari sauce when they're toasted - let them dry for ten mins or so. 
When they're cool and crunchy add them to the salad.

For the dressing - half teaspoon of whole grain mustard, juice of half a lemon, dessertspoon of apple cider vinegar and 3-4 dessert spoons of olive oil. Add to the salad.  Mix it all up and chuck your seeds on. Crunch and taste-tastic! 

Suggestions for a Dirty Weekend in January

In Ireland one of the downsides (albeit a very small downside) to a glorious Saturday or Sunday is we feel morally obliged to make the most of it with outdoor activities or suffer the guilt of being inside and ‘wasting the day’.  So let’s look at how we can make the most of a dirty weekend. Yes I’m talking weather-wise – apologies to anyone who feels they’ve been mislead by the title.

It’s January – if you haven’t done it already  now’s the time to take the tree down - really, waiting til Easter isn't the answer...even if it is particularly early this year.  Wrap all the decorations up and stick them under the stairs or in the attic or wherever until next December.

De-clutter!  I’ve taken to using organising consultant (yep that’s a thing), Marie Kondo’s mantra ‘if it doesn’t spark joy’ chuck it – and my bedroom has benefitted hugely – it looks about twice the size as it did before I started – not only will this give you more space but it really is great for your head space too.  Argos currently have canvas storage boxes – two for €4.99 which are fantastic for making the most of shelf space. 

Speaking of headspace – meditation – you’ve been meaning to try that for ages right? Download the headspace app and give it a whirl.  The first ten days are free. I’m a recent convert and can’t recommend it highly enough.  The other day I was just thinking to myself how much more present I feel, having started a daily (well...almost) meditation…and subsequently spent the following 15 minutes looking for my keys having mindlessly thrown them somewhere…it’s a work in progress.

Cooking – that cookbook you got for Christmas or recipe you spied online – what a perfect day to try it out.  Also an opportunity to do some batch cooking and stock the freezer for the week - oh look at you oh so organised!

Read a book – I love a good read, but find it’s usually something I do when I’m about to go to sleep so I’m only a couple of pages in and I conk out.   How about curling up on the couch all nice and cosy like and really getting stuck in and don't feel guilty.

It’s January – we're hanging on for dear life until payday, so think of this as a great opportunity to stay in and save some cash…if this is your aim then ignore the next suggestion…

Research – planning to go on holidays this year? What better way to get yourself through these initially dreary days than having a jaunt to look forward to.  Whether it’s a weekend or a longer event, staycation or awaycation, this is the perfect kind of day to do some research and maybe even some booking. 

In need of some exercise but dare not venture outside?  Try one of the many online fitness class – HIIT, Pilates, Yoga you name it there’s something available.  Personally I like Yoga with Adrienne, TX Yoga, the body coach (although I find Joe Wicks' hair distracting - how can it be so beautiful?), Bodyfit by Amy and PilatesAnytime.

That 2000 piece jigsaw puzzle you got for Christmas? Now’s your opportunity to get at least one corner of it done.

When that rain finally abates, grab your coat and get some fresh air.  You’ll be ready for it.

Your Secret Weapon for Healthy Bones

Happy World Osteoporosis Day!  Happy in that it’s raising awareness, and that’s a good thing.  Worldwide, Osteoporosis affects one in three women and one in five men over the age of fifty, but it’s not exclusive to the over 50s.  Known as a ‘silent disease’, oftentimes people are unaware of their bone density loss until they suffer a fracture. 

Throughout childhood dem bones dem bones really do need calcium as well as vitamin D to help us absorb it, enabling us to reach peak bone density by the age of 25 – 30. These micronutrients are essential for the prevention and treatment of osteoporosis as is weight-bearing exercise. From the macronutrient family, protein is an important body cell reparation and builder.  Other bone friendly nutrients include vitamin K, manganese and potassium all of which are contained with within prunes.

Let's shine the spotlight on prunes...When I think of prunes I think of that big bowl in the hotel buffet, which people under the age of not-caring avoid like the plague as helping yourself to a bowl of them would be the equivalent of standing on a chair and shouting ‘I have an announcement to make – I am constipated!’.

Digestive system benefits aside, prunes are becoming known for their bone building benefits. For the last twenty years, Dr. Bahram H. Arjmandi has been at the forefront of research into prunes or ‘dried plums’ as he calls them (I see where you’re going here doc - nice try).  Chairman of the Department of Nutrition, Food and Exercise Sciences at Florida State University, his studies show that in conjunction with sufficient calcium and vitamin D, may help prevent and even reverse bone loss.

He claims that during his career he has tested numerous fruits and none of them have come close to having the positive effect on bone density that prunes have.  In 2011, over a twelve month period two groups of osteopenic (precursor to osteoporosis) women were studied. Along with calcium and vitamin D supplements, one group consumed 100g of prunes per day while the other consumed 75g of dried apple a day. The prune ladies after a year had ‘significantly’ higher bone mineral density compared to the dried apple ladies.

While the original the recommendation was to consume 10 – 12 prunes a day, following a further study, this has been revised down to the more achievable 5 – 6 prunes.  Channel 4’s ‘Superfoods: The Real Story’ recently included a feature on prunes and an interview with Dr. Arjmandi. They also revealed that prunes are highly recommended for astronauts who suffer bone loss due to floating around space stations for six or so months at a time.  Now that’s a bit more sexy.

Where do you find all these bone friendly nutrients?

Calcium – milk, cheese, yogurt, spinach, kale, collards, soya beans, whitebeans, tinned salmon, sardines, figs, whey protein, fortified cereals.

Vitamin D – sunshine! Tuna, mackerel, salmon, fortified foods and drinks, egg yolks. In countries that get a little less sunshine a Vitamin D supplement is recommended.

Protein – eggs, fish, chicken, beef (ideally go for lean), turkey, dairy products, beans, legumes, nuts, seeds, tofu, quinoa, soya, spinach.

Vitamin K – spinach, cabbage, brussel sprouts,cauliflower, kale, liver, asparagus, broccoli, beans, soya beans, eggs, strawberries, prunes.

Manganese – beans, lentils, nuts, seeds, unrefined grains, prunes.

Weight-bearing exercise can include walking, hiking, running, body weight exercises, weight training, training with dynabands and general muscle strengthening exercises including Pilates. If you do have osteoporosis however and are attending a fitness class or a gym, it’s important to let the instructor know so they can offer you advice on modifications.

To Coffee Or Not To Coffee?

I was reading yet another study today (while drinking my coffee) that drinking coffee ‘might’ add years to your life.  As a confirmed coffee lover I’m always drawn to read these articles.  Today’s article started with the quote "Our findings suggest that drinking four cups of coffee each day can be part of a healthy diet in healthy people".  This wasn’t quite the earth-shattering conclusion I’d hoped for.

 I’m studying with Precision Nutrition at the moment and found the following coffee information nugget particularly interesting when I happened upon it recently.  Do you know we all have a gene in our liver for making a particular enzyme that breaks down caffeine?  But because of small genetic differences, some of us have the enzyme that breaks down caffeine quickly, while some have the enzyme that breaks it down slowly. 

In people with the fast version of this enzyme, caffeine is processed and eliminated quickly leaving behind the antioxidants found in coffee which can help protect against free radicals.

For people with the slow enzyme the caffeine lingers longer, which can cause health problems.

Now straight off I can think of a friend with the slow version of that enzyme.  If she drinks a coffee in the morning she will have the caffeine jitters all day and subsequently will be lying awake all night – no doubt asking herself why she had that coffee. Whereas I can happily have 3 cups before midday without any ill effects and still get a good night’s sleep.

So it would seem with these studies which say x amount of cups a coffee a day or healthy or maybe not healthy – it really depends on the individual.

If you’d like to read a little more about the highs and lows of coffee have a look at Precision Nutrition’s ‘All About Coffee’ article by Brian St. Pierre http://www.precisionnutrition.com/all-about-coffee

Skip, Hop and Happening.

There is something nostalgic about skipping, with playground memories of ‘I like coffee, I like tea, I like whoever is not going to jump on my toes and can skip to the beat in with me.  It hadn’t the intensity of a Mohammad Ali warm up and we never managed to get our double dutch on, despite our best tangled rope efforts, but it was good fun and good exercise.  Who could forget  the excitement of the Skipathon?!  That reminds me I must give me sponsorship money in.

Your Own Pace
I use skipping with my personal training clients and quite often after a tentative first time, or at least first time in a very long time, they find their rhythm and really start to enjoy it.  There’s something almost meditative once you find the right tempo. 

The trick is not to jump more than one inch from the floor thereby keeping the impact moderate. Think about keeping it on the balls of the feet, quiet so you’re never pounding. Go you silent skipper!

The Benefits
It’s a simple, convenient and a cheap way of exercising.  You don’t have to leave home and don’t need loads of time, just your rope and a little bit of space.

The benefits include improved cardiovascular fitness, stronger and more toned legs, arms and shoulders and it’s not just physical. According to the Jump Rope Institute (yep, there’s a jump rope institute), skipping helps to develop the left and right hemispheres of the brain, improving spacial awareness and reading skills, and can enhance memory and mental alertness.  That’s mad Ted. Further to that, jumping on the balls of the feet can lead to improved dynamic balance, coordination, reflexes, bone density and muscular endurance. Who knew?!

A ten minute skipping session can burn around 125 calories depending on the intensity and the person, but clearly if you’re aiming for weight loss two 10 minute skipping sessions per day will give you approximately an extra 1500 calorie burn per week (notice how I’ve given you one day off - you're welcome).  If that feels like too much to start with, you can build up to it. If something is hurting - stop! As with all exercise if you’re new to it or have any concerns do check in with your doctor before getting stuck in. 

I realise skipping can be right up there (or down there) with trampolining for many of us – Pilates is a great cure for pelvic floor issues, but this deserves a whole blog to itself - watch out out for it next month…now back to the rope.

Measure Up
Before you start cutting up the washing line, make sure your skipping rope measures up!  Stand in the middle of the rope with one foot, pull the handles straight up making sure the rope is taut.  For beginners, top of the handles should reach close to the shoulder.  For more experienced jumpers, the top of the handles should reach the armpit or a little below.

I’m thinking move over fidget spinners and let’s get those kids skipping!

Next stop Skipathon!