- A recently rediscovered ancient "grain" native to South America,
- Quinoa was once called "the gold of the Incas," who recognized its value in increasing the stamina of their warriors.
- Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids.
- Quinoa's amino acid profile is well balanced; making it a good choice for vegans concerned about adequate protein intake, but quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair.
- Quinoa features a host of other health-building nutrients.
- Because quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorous, this "grain" may be especially valuable for those who suffer with migraine headaches, diabetes and atherosclerosis.
We hope you all had a fabulous Christmas and New Year break and are now looking forward to a positive start to 2019.
It's that time of year again when gym memberships are at their peak, fridges are full of fruits and vegetables and all your friends are ‘dry’ for January! I am sure you are all wise enough to avoid the trap of following the masses and creating a resolution that you cannot fulfil! But the New Year offers an opportunity to review and plan, so for those of you still struggling to come to terms with the New Year and have yet to make a New Year resolution, why not try this technique inspired by Tim Ferris?
This weekend, sit down and create a past year review! Keep it to and personal and family life, you can always do a separate one for work and career!
Using an A4 sheet of paper, create two columns: POSITIVE and NEGATIVE. Look back through last year’s diary and the photos on your phone looking at every week in turn.
Make a note of any people or activities or commitments that were either positive or negative and place them in their respective columns.
Once you have reviewed the whole year, look at the Positive list and highlight the top 20% of activities, people and events.
Based on these answers, schedule more of them for 2019 Get them in your diary now! Book things with friends and prepay for activities/events/commitments that you know work. It’s not real until it’s in the calendar.
Step two is to review your “negative” list and write, “NOT-TO-DO LIST” at the top. Place this list somewhere you can see it each morning for the first few weeks of 2019. These are the people and things you “know” make you miserable, so don’t put them on your diary out of obligation or guilt.
butternut squash 750g peeled, deseeded and cut into 4cm chunks
onions 2 large or 3 small, diced; plus 1 cut in half and thinly sliced into half moons
garlic cloves 3 fat, crushed
leeks 3, trimmed, cleaned and finely chopped
potatoes 3, unpeeled, cut into 4cm rough chunks
ripe vine tomatoes 5, roughly chopped into chunks
ground cumin 4 heaped tsp
ground cinnamon 1 heaped tsp
smoked sweet paprika 2 tsp
chilli paste 3 tsp
black pepper freshly ground
chickpeas 2 x 400g cans (reserve the liquid, plus a couple of handfuls of chickpeas to garnish)
large courgette 1, finely diced
feta cheese 100g
For the herb oil
olive oil 6 tbsp
flat-leaf parsley good handful
dill good handful
coriander good handful, plus extra, chopped, to garnish
pistachio nuts handful
lemon juice squeeze
Preheat a large saucepan over a medium heat and put in enough olive oil to generously coat the base of the pan. Add the butternut squash, diced onions, garlic, leeks and potatoes and sauté, without browning, until the vegetables soften slightly. Then add the tomatoes, spices and chilli paste and give it all a good stir to ensure the spices are evenly coating the vegetables. Cover the vegetables completely with freshly boiled water, add a generous amount of sea salt (I would suggest at least 4 heaped teaspoons, crushed) and a good amount of black pepper, stir once more and cook for 30 minutes on a gentle boil.
Insert a knife into the squash and, when it is soft, purée the mixture in a food processor or blender until you get a lovely even, smooth soup. Once smooth, add the chickpeas and their liquid and stir well. At this stage you can add some more water to achieve your desired soup consistency and check the seasoning to see if more salt or pepper is needed. Cook for a further 20 minutes, then add the courgette and cook for a final 20 minutes before serving.
Meanwhile, drizzle some olive oil into a large frying pan set on a high heat and fry the sliced onion until brown and crispy. Add the reserved chickpeas and brown them with the onions. Using a slotted spoon, remove the onions and chickpeas from the pan and set aside.
To make the herb oil, put the olive oil, parsley, dill and coriander in a bowl with the pistachios, lemon juice, sea salt and pepper. Blitz with a hand blender until finely chopped and with the consistency of pesto. If you need to slacken the mixture, add a bit more oil.
Pour the soup into large bowls (preferably wide, shallow ones), then generously crumble in the feta. Drizzle a couple of tablespoons of the herb oil into each bowl over the feta. Finally, add the reserved crispy fried onions and chickpeas. Finish with a little freshly chopped coriander (if using). Serve with some nice crusty bread.
inter is the season for colds and flu, so unless you spend the winter in complete isolation from the general public, cold and flu viruses aren't easy to avoid. However, there are ways to keep your immune system healthy so that it can fight off any viruses before they develop. These are our 5 tips to help boost your immune system
Stay away from sugar.
It is not only nutrient free but sugar uses up nutrients which can reduce the ability of white blood cells to destroy microorganisms, very handy at this time of year when bugs are in abundance.
2. SATURATED FAT
Cut down on saturated fats.
Increased levels of cholesterol and fats in the blood can inhibit various immune functions so avoid too many red meats and dairy products.
3. ESSENTIAL FATTY ACIDS
Eat more oily fish, nuts and seeds.
These essential oils are great for a good immune function and strength of cell membranes.
4. FRUIT AND VEG
Have colourful meals not only do they look better they are better for you too!
Plant antioxidants are found in a wide variety of foods which account for the different colours of many plants. They play a valuable role in boosting overall immunity.
Increase your zinc levels.
Zinc is an important mineral for the immune system.
Eggs, leafy green vegetables and pumpkin seeds are good sources of zinc.
"It's better to give than to receive" and according to 2008 Harvard Business School research project, it appears the old adage is correct. Spending money on others or giving to charity puts a bigger smile on your face than buying things for yourself.
As Charles Dickens emphasised so effectively in A Christmas Carol, rejoicing and general good cheer are, and should be, an essential part of Christmas. In this season of goodwill, this year it’s estimated that British families will spend an average £821.25 on gifts, food and drink and decorations At the same foodbanks across the country prepare themselves for the busiest https://www.trusselltrust.org/2018/11/27/foodbanks-christmas-2018/
For the month of December, we will be collecting food donations for the Stroud Food Bank. It’s a great opportunity to clear out your cupboards and help those most in need this Christmas. It would be fantastic if on every visit to Personal Best you could bring one tin of food, (preferably not beans – there is a backlog!) and we will deliver these to the Food bank on the 21st December.
It is a busy month ahead for everyone at PB and we are all looking forward to some well- earned time off at Christmas. We will be open between Christmas and the New Year but only for limited periods, more details of this in our next newsletter. For now, take a bit of time out to read our top tips for avoiding colds and bugs this winter and have a rummage through those kitchen cupboards!
This is a super-quick stew by Anna Jones. Feel free to substitute for any other beans like black beans or cannellini. The great news about black-eyed beans, is that hey are full of potassium, which can help keep your blood pressure levels at healthy numbers, which reduces your risk of heart disease. They are also low in fat and calories. Half a cup of cooked black-eyed beans contained 7 grams of protein and 1.2mg of iron.
For the Beans:
A fantastic day was had by all at the 17th Annual Personal Best Golf day held at Minchinhampton Golf Club. 28 players played in glorious October sunshine and all had great fun. Congratulations to all those who took part and made this such a memorable day, golf, friendships and community were the joint winners!
We hope to make next years Golf Day even bigger, so if you missed out this year and would like to join us next, please let me know and we will add you to our list.
Made it back from an amazing trip to Madagascar, mainly unscathed but a little saddle sore. You may not know this, but Madagascar is the fourth biggest island in the world; it’s as big as France! It’s also incredibly diverse and unspoiled, with an incredible cultural mix, fantastically varied landscape and some of the most unusual plant and animal species. The island is famous for its lemurs (found nowhere else on Earth) and for stately baobab trees, but there are also hundreds of types of colourful birds, chameleons and even turtles.
With lots of hills and uneven terrain, this was a pretty tough trip at times, however my pre- trip training in Stroud and the Five Valleys was a perfect preparation. Spellbound by the extraordinary scenery and wildlife, indebted to the wonderful comradery of fellow bikers and all the encouragement and support from friends and family back home and the mischievous Lemurs!
At time of writing this I have raised over £2500 for the Air Ambulance, and I thank you for all the support and interest this trip has generated.
If anyone would still like to add to this total for this very worthwhile cause I would be most grateful.
Www.justgiving.com /fundraising /geoff - boldero
Recently. whilst waiting for a haircut, I struck up a conversation with a fellow customer in the barber queue. After the usual chit chat about the weather, we discussed health and fitness, goals and motivation. The conversation was cut short as my hair was about to be cut short, but before leaving the barbers, the gentleman took my card and promised to give me a call! True to his word, less than an hour later, he is on the phone and booked in 10 sessions of PT commencing January 4th, 2019! This was only the second week in October, and we have already had our first booking from a new client for New Year! This client knows that they require the commitment of booking sessions in advance and blocking out their diary, because when it comes to exercise, they realise that for most of the time, they lack the true motivation. Full credit to them for identifying and actioning this change.
Which raises the question, how do you motivate yourself?
Can you motivate yourself, or do you require an outside source to get you and keep you on track?
Before we move on, it is crucial that you understand fully, who you are and what works best for you! As we have already identified, the first thing you need to know about motivation and motivational techniques, is that one size does not fit all!
We have come to understand, that there are two kinds of people in this world. Those who are intrinsically motivated, meaning they are able to find the motivation with IN - themselves. If they need to exercise or change a lifestyle habit, they just get on and do it.
The second group are those who require some form of external motivation, whether that be from a trainer, coach, App or friend. These people are Extrinsically motivated.
Which one are you?
Or are you a bit of both?
Chances are, like the vast majority of the population, you are somewhere in-between the two! If this is the case and you wish to succeed, it’s imperative that you attempt to learn, understand and practice a bit of both. As circumstances, ‘influences’ and moods can vary on a day to day basis, being able to manage internal and external factors will help you steer a closer to your goals. In his ground-breaking book, The Chimp Paradox, Dr Steve Peters makes the case that motivation alone is not enough. He argues that motivation generally happens when there is a great reward to gain, or when we get to that point where change just must happen. But to feel motivated daily, is totally unrealistic, even for the most talented and dedicated individuals. What makes the difference for this group and will make the difference for you, is commitment. Committing to a plan and sticking to it, never giving up or giving in, even if you don’t feel like doing it day. This and this alone, will get you closer to achieving your goal.
“The difference between involvement and commitment is like ham and eggs. The chicken is involved; the pig is committed. “Martina Navratilova
RECIPE - BEETROOT RISOTTO
Autumn brings colder nights, root vegetables and another shift of direction in the kitchen! As our supermarkets stock the same food all year around, it’s easy to miss seasons and the culinary opportunities that they bring. As part of your change for change sake, why not try and cook one autumnal dish a week for the month of October? This simple beetroot risotto is easy and delicious, just what you need after a long week at work!
You can serve this as you would a normal risotto, with grated pecorino or parmesan on the side. Alternatively, crumble Feta cheese on top, or stir in some mascarpone! To add another dimension to the dish, roast your beetroot with balsamic vinegar, olive oil with salt and pepper all wrapped in tin foil.
30g (1oz) butter
2 tbsp olive oil
400g (14oz) fresh beetroot, peeled and cubed
2 shallots finely chopped
2 garlic cloves finely chopped
leaves from 2 sprigs thyme
900ml (1-pint 12fl oz) chicken or vegetable stock
250g (9oz) risotto rice
125ml (4fl oz) dry vermouth
2 tbsp double cream (optional)
110g (4oz) pecorino, finely grated
3 tbsp chopped parsley
Feta cheese, to serve
Heat the butter and oil in a large saucepan over a medium heat. Add the chopped beetroot, shallot, garlic and thyme leaves. Cook gently for three minutes until the onion has softened but not browned. Meanwhile heat the stock to simmering point. Add the rice to the pan and stir to coat all the grains in the buttery mixture. Cook, stirring, for another couple of minutes until the grains begin to look translucent. Add the vermouth to the pan and allow it to bubble up and reduce slightly. Add a ladleful of the simmering stock and stir until all the liquid has been absorbed. Continue adding the stock, a ladleful at a time, as the liquid is absorbed, stirring between each addition. You must stir constantly. Cook until the rice is tender but still has a little bite. It will take at least 20 minutes. Add the cream if you’re using it (it makes the dish richer and a paler colour), the pecorino and parsley.
Taste and adjust the seasoning then serve immediately with Feta cheese crumbled on top.
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Stroud GL5 5ET, United Kingdom
Phone: 01453 873811
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