On Saturday 9th and Sunday 10th November, we will be holding a pre-loved designer and quality clothing and accessory sale to help raise money for Stroud Women’s refuge.

This promises to be a fantastic event, with lots of wonderful clothes already donated.
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If you would like to donate clothes for this event, please email [email protected] 

All sellers will receive a commission from the sale, with a percentage going to the refuge. More details to follow.

Stroud Women’s refuge is the ONLY remaining refuge in Gloucestershire, as all the others were closed when the government withdrew funding in 2015. The refuge helps over 300 women and children every year and has 9 women and 14 children resident at any time. The average stay is 12 weeks. The refuge needs £ 250,000 a year just to survive. They are therefore completely dependent on the goodwill and generosity of the community.
 
UK National Statistics:

• 2 or 3 women are murdered EVERY week - in their own homes
• 26% of women over 16 experience domestic abuse/violence
• 750,000 children witness domestic abuse in their own homes every year - leading to trauma and child protection issues
• About one in seven children have been exposed to domestic abuse before the age of 18
• Cases of domestic abuse/violence are reported to the police EVERY MINUTE
• 400 women are turned away from Women's Refuges EVERY WEEK

 
 Thank you again, it means a lot!
 
Golf Day
 
A fantastic day was had by all at the 18th Annual PB Golf day held at Minchinhampton Golf Club. 32 players played in glorious September sunshine and showers 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 year’s 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!
 
Beer Run
Our second Beer ‘Fun’ Run took place on Saturday 21st September. The hills of Horsley presented a challenging 1.8 miles for our runners, who were richly rewarded with fine ale and home cooked burgers! As well as exercise, fun and a great get together, we managed to raise a £130 which will go to our Stroud Women’s Refuge collection. Thanks to our hosts and to all those who took part.

Taking time out to prepare and enjoy a meal should be a fundamental part of our day. But time pressures and the growth in ‘convenience’ foods mean we spend less time cooking from scratch and enjoying the fruits of our labours! This is very easy and uses leafy greens that are in abundance at this time of year! and extremely nutritious
 
Spinach with black-eyed peas

This simple, everyday main course from Anjum Anand's is packed with fresh vegetables and protein. It's only lightly spiced, so as not to overpower the spinach, and goes well with rice, breads and a little yoghurt. Black-eyed beans taste great and the good news is they are full of potassium. They are also low in fat and calories. 64grams of cooked black-eyed beans contained 7 grams of protein and 1.2mg of iron.
Ingredients:

INGREDIENTS

• 3 tbsp. vegetable oil
• mustard seeds
• fenugreek seeds
• dried red chillies
• 5 garlic cloves, finely chopped or grated into a paste
• 14 fresh curry leaves
• 250 g whole leaf spinach, shredded, or baby spinach, washed well
• Salt, to taste
• Lots of freshly ground black pepper
• 1 tsp. ground coriander
• 1 rounded tsp ground cumin
• 400 g can of black-eyed beans, drained well and rinsed
• tamarind paste, or to taste
• Good handful of roasted and salted peanuts

 
Method

• Heat the oil in a non-stick saucepan. Add the mustard and fenugreek seeds and whole dried chillies. Once the mustard seeds have spluttered, add the garlic and curry leaves and cook them gently until the garlic is just starting to turn golden.
• Add the spinach, seasoning and a splash of water. Mix well and cover. Cook for five to seven minutes, until well wilted, stirring occasionally. Add the ground coriander and cumin, half the black-eyed peas and a splash of water. Cover and cook for five or six minutes. Take out one-third of the mix and blend to a fine puree. Return to the pan with the remaining beans.
• Stir in the tamarind paste and peanuts. Boil off any excess water: you should be left with a slightly thick, creamy mass. Taste and adjust the seasoning and tartness, adding more tamarind if you would like more tang, and serve

Enjoy!

​Several people took up the free taster sessions with Shireen Walton and have booked in again. This is an extremely unique ‘coaching’ session that can help improve your wellbeing and achieve your personal goals. Particularly useful if you want to:

• Manage weight loss
• Improve performance in sport
• Manage stress, anxiety and depression
• Develop strategies to handle challenging situations
• Improve your studies or education

 
Miracle Works coaching combines the science of Positive Psychology with Virtual Reality to enable you to develop new neural pathways in your brain that help you connect how you perceive the world with how you feel in your body. Try think of it as developing a new muscle to support your wellbeing!
 
Shireen will be running introductory ‘wellness DROP in sessions’, each month, focussing on specific areas of the psychological and psychical wellbeing.
https://www.miracleworkscoaching.com

:We are delighted to welcome Charlie Crisp to our Personal training team. Charlie is a former professional tennis player and tennis coach. Having retired through injury Charlie fully understands the drawbacks of injury plus the subsequent rehab and gym work required to get back to fitness. In his drive for better results for his coaching clients, Charlie realised he required a greater understanding of the biomechanics and physiology. Charlie used his time wisely and qualified in Soft Tissue Therapy, with the Oxford School of Sports Massage. He also studied ‘Anatomy in Motion’ with Gary Ward which allows him to use gait analysis and postural assessment to improve the ‘weakness’ and ‘imbalances’ of his clients during their personal training sessions.  In his spare time, Charlie plays tennis, cooks, renovates his flat and is lead singer in a band!

Charlie will be available for training on:
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Monday              4.30 -7pm
Thursday           5 – 7.30pm
Fridays:               2– 7pm

Based on research by the World Health Organisation, we should be consuming essential nutrients that come from a food source as they are vital for disease prevention, growth, and good health.

These essential nutrients can be broken into two categories: macronutrients and micronutrients.

Macronutrients are eaten in large amounts and are the cornerstone of your diet, they are, protein, carbohydrates, and fat, all of which provide your body with energy.  (Hardly any food contains only 1 nutrient, most are a combination of carbohydrates, fats and proteins)
 
Micronutrients are made up of vitamins and minerals.
 
So, what are Carbohydrates and are they good or bad?  Carbs fuel our bodies, are essential for good health. But before you reach for the white bread or pasta, keep in mind that the type of carbohydrate you eat matters. Some carbs are healthier than others. The 3 different carbohydrates found in food are sugar, starch and fibre.
 
To try to understand Carbohydrates better, think of them as either “whole" or "refined" Whole carbs are unprocessed and contain the fibre found naturally in the food, while refined carbs have been processed and had the natural fibre stripped out.

Examples of whole carbs include vegetables, whole fruit, legumes, potatoes and whole grains. These foods are generally healthy.

On the other hand, refined carbs include sugar-sweetened beverages, fruit juices, pastries, white bread, white pasta, white rice and others

• Try to eat a variety of vegetables every day.
• Whole fruits: Apples, bananas, strawberries, etc.
• Legumes: Lentils, kidney beans, peas, etc.
• Nuts: Almonds, walnuts, hazelnuts, macadamia nuts, peanuts, etc.
• Seeds: Chia seeds, pumpkin seeds.
• Whole grains: oats, quinoa, brown rice, etc.

 
 
Protein is not just for bodybuilders! Every cell in the human body from bone, muscle, skin and hair contains protein. In the body, it is used primarily for growth, health, and body maintenance.
Proteins are made of up different amino acids and whilst the body can create these on its own, there are many essential amino acids that can only come from food. Your body need a variety of amino acids to function properly.
Quinoa, fish, chicken eggs, almonds turkey, tuna, oats Lentils are among the world's best sources of plant-based protein and are an excellent food for vegetarians and vegans.
 
Fats often get a bad rap, but recent research has shown that healthy fats are an important part of a healthy diet. It might high in calories, but those calories are an important energy source for your body. According to Harvard Medical School, fat supports many of your body’s functions such as vitamin and mineral absorption, blood clotting, building cells, and muscle movement.
 
The most famous unsaturated fats are omega-3 and omega-6 fatty acids. Unsaturated fats are important for your body as they provide essential fatty acids your body can’t make.

You can find these healthy fats in nuts, seeds, fish, and vegetable oils (like olive, avocado)
Avocado
Eggs
Salmon, trout, mackerel, sardines and herring.

These fish are loaded with heart-healthy omega-3 fatty acids, high quality proteins and all sorts of important nutrients.
Try to limit your intake of saturated animal-based fats like butter, cheese, red meat, and ice cream.
 
Vitamins are essential for healthy vision, skin, and bones as being vital for warding off disease and staying healthy. There are 13 essential vitamins that the body needs to function properly, including vitamins A, C, B6, and D. As each vitamin plays an important role in the body, not getting enough of them can cause health problems and disease.
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You should aim to eat a varied, well-balanced diet full of vegetables and fruits to ensure a good intake of vitamins and minerals -
Minerals are essential for many body functions, including building strong bones and teeth, regulating your metabolism, and staying properly hydrated. You will be familiar with calcium, iron, and zinc and the great news is that many common foods contain multiple mineral and vitamin sources, so it is easy to meet your daily needs from everyday meals.
 
So, what are you going to have for dinner tonight?
 
We are not advocating that you ditch processed food and switch to a plant-based diet, just become more conscious of the choices you make!  Try to eat foods that are close to their natural form as these will be more nutrient dense. Try to think ahead before going to the supermarket, at the end of a long working day you will be tired and that is when decision making can be poor! Create a menu plan for the week and make a shopping list, don’t be tempted by the ‘special offers.’ Focus on the outer edges of the supermarket as this is where the fresh food hides, but remember, “Everything in moderation, including moderation.” Oscar Wilde *Source, Euromonitor

Following on from last month’s piece about food and diet, here is a little bit more insight into ‘nutrition’ and what your body requires daily for great health and well-being!
 
If your body was a machine that could print £50 notes at will, infinitum but required regular exercise, 8 hours sleep and a healthy diet, I am sure your thoughts and choices might change!
 
Try to shift your focus away from how you may look to how good can you feel. What does your body require to work at its optimum? You are what you eat! 
 
Food is an important part of our lives, not only does it provide the energy and nutrition our body requires in order to function, it provides a social opportunity for us to gather with friends and share our time and thoughts. Food can also act as a supporting mechanism, how often have you reached for chocolate when you are feeling low, or craved a coffee when you are feeling tired?  But can food be medicine? As we have seen, certain patterns of eating can lead us to poor health and in the most extreme cases, disease. It is sad to say that these patterns of eating are adopted by the majority in developed countries. Technology and creative thinking have created foods into something that are unrecognisable from their original form but taste delicious. These modified foods often contain the ‘Golden Trilogy’ of Fat, Sugar & Salt making consumers want to eat even more of them.

As summer recedes and Autumn appears with its darker mornings, early nights and the unavoidable twist of the thermostat dial! October could trigger pessimism rather than optimism especially with the Brexit deadline looming! Change is unremitting and it remains one of the very few constants in our life. Sometimes we are prepared for it, every so often it is forced upon us and occasionally we make the decision to change. Yet whilst we can't control much of the world changing around us, we can control how we respond. Learning to anticipate and embrace change, rather than fearing or resisting, for many, is easier said than done. Change can be something we would rather avoid, creating resistance and denial causing both individuals, groups, companies even nations to prefer to settle for things as they are rather than embrace the transformation. Resisting change is like trying to stem the flood, futile and ineffectual.

Perhaps we would rather not look at our own lives and admit that change must happen, if we are to grow. By and large it’s easier to point to others who resist change than recognise or admit to our own change resistance. After all change will create yet more change which subsequently impacts not only on ourselves but also those around us and our environment. Burying our heads in the sand, putting up and shutting up, only prolong the misery. But perhaps it is easier to remain distracted and discontent rather than address patterns of our behavior. Could the thought of change be too great and hold too many fears for us to overcome?

Whilst many are standing up to change both locally, nationally and globally, sometimes we could all do with a little help feeling better about ourselves and the world around us. Thanks to Action for Happiness and their October Calendar,  this could be your month for optimism!