Try this simple and delicious salad, inspired by Peter Gordon Savour ‘salads for all seasons’. Save the poaching liquor and use the following evening to make a delicious pea and spinach risotto.

INGREDIENTS
400ml can coconut milk
5cm piece ginger, peeled and thinly sliced
1/2 teaspoon finely grated lime zest
1/2 fish sauce or 1 tsp flaky salt
1/2 medium heat red chilli chopped including seeds
4 chicken breasts, skin attached if possible as it helps keep the meat juicy, peel off once cooked
8 slices of stale bread, (I used left over hot cross buns)
200g baby spinach
1tbsp lime juice
400g melon, seeds and skin removed, sliced into wedges
125g prosciutto 

METHOD

Pre heat oven to 170c or 350f gas mark 4.

Pour the coconut milk into a large saucepan, then rinse the can out with the same volume of water and add to the pan. Add the ginger, chilli, lime zest, fish sauce and bring to the boil.

Put the lid on the pan and simmer for 10 minutes. Bring back up to the boil.

Place the chicken breasts into the pan, skin side down then reduce to a simmer and cook with the lid on for 8 minutes. Carefully turn over the chicken and cook for a further 3 minutes.

Turn off the heat and leave to cool in the liquid for 20 minutes.

Meanwhile make the croutons. Lay the sliced bread on a baking sheet and brush lightly with oil. Bake until they begin to crisp up and go golden brown. Turn-over and bake for another 5 minutes. Remove from the oven and leave to cool.

Remove the chicken from the pan and place on a tray to cool. 

Before serving peel off the skin and slice the fillets at an angle into 1/4inch slices.

Using tongs, dip the spinach into the cooled coconut milk and arrange on a serving platter. Place the sliced melon on top, then the poached chicken, followed by the prosciutto and the croutons.
​
SAVE THE COCONUT MILK!

Spring has finally sprung, and we can all look forward to longer days and a warmer climate. Having just returned from a very relaxing Easter holiday with our boys in the sunshine, we crashed back down to reality and hit the ground running, only just managing to keep up with the hectic pace of our family/work life! 8 loads of washing in 2 days, boys back to school plus a full diary and a paperwork back log has come as a shock and we are looking forward to the weekend! This experience is shared by many I’m sure, but is this stress good for us and what is really what is happening to our body?

When our bodies are in overdrive, we naturally release more adrenaline and cortisol - two (essential) stress hormones which enable us to get up and keep going. However, adrenalin will only allow you to override exhaustion in the short term.

Too much work, too little time, juggling family, friends and taking your ‘A’ game to work can put you into overdrive without you realising it. As we discovered, when we are in “overdrive,” our bodies naturally produce more stress hormones. This surge of hormones is actually ‘empty’ energy. If you do not support yourself with diet or the suitable rest periods required to replenish natural energy, fatigue or illness will be waiting just around the corner! 

​Stress also increases the production of cortisol, commonly referred to as the ‘stress’ hormone. These small increases can have some positive effects; heightened memory, lower sensitivity to pain and a burst of increased immunity. However, higher and more prolonged levels of cortisol have been shown to have negative effects including impaired cognitive performance, suppressed thyroid function and an increase in abdominal fat which, no matter how many abdominal crunches or hours in the gym you put in, will never shift.
 
So, this weekend try and find some time to relax unwind and bring your stress levels down. If you are in the middle of a new training regime in a bid to shred a few pounds and thinking of pushing yourself a little harder, perhaps it’s time to look at ways of saving energy and reducing calorific intake!
 
Here are few simple tricks for you to try:
 
Have your sandwich on a salad
Take the bread from your lunchtime sandwich and savour only the best bread at the weekend! Two big slices of bread with mayonnaise can tally up to 550 calories.
 
Opt for black
A grand latte with no added sugar has 220 calories, while a cup of black coffee has 2. If you typically drink two cups with some sweetener, you're saving at least 400 calories when you switch to black
 
Cook your meals at home
Although eating out at restaurants on holiday was nice, we were so pleased to return home for some home cooking! 2 of the first things we cooked this week are included in this newsletter, please try them out.  According to a study in 2014, cooking at home means you consume about 140 fewer calories than people who typically ordered in, dined out, or heated up pre-made meals. 
 
 Get 7 to 8 hours of sleep
You'll cut at least 300 calories. Research shows that sleep deprivation not only slows our metabolic rate, but also increases our appetite for sweets. One study in the American Journal of Clinical Nutrition showed that people who slept 4 hours per night consumed 300 more calories than people who slept a normal amount. Well-rested individuals are also much more likely to exercise, and even a short workout can burn 200 calories.
Perhaps you have also noticed a desire to eat more when you’re tired? According to Matthew Walkers book, Why We Sleep: The New Science of Sleep and Dreams this is no coincidence! Too little sleep swells concentrations of a hormone that makes you feel hungry while suppressing a companion hormone that otherwise signals food satisfaction. Despite being full, you will still want to eat more. It’s a recipe linked to weight gain in sleep-deficient adults and children alike.
Worse, should you try to diet but don’t get enough sleep while doing so, it is futile, since up to 70% of the weight you lose will come from lean body mass, not fat. Turn these facts around and you realise that plentiful sleep is powerful tool for controlling your appetite, your weight and keeping your body trim. 

PLEASE SUPPORT OUR APPEAL FOR STROUD WOMEN’S REFUGE
 
This spring, Personal Best are collecting wash bags and toiletries for Stroud Women’s Refuge. Ideally, we would like toiletries for babies and children under 10 (and perhaps an Easter Egg!) as well as toiletries for women. We will be handing over your donations on the 12th April.

Two women are murdered EVERY WEEK in their own homes, by their partners.

6 out of every 10 women who seek a place at a Women's Refuge have to be turned away (because there aren't enough refuges).

26% of women over 16 experience domestic abuse at some point in their lives.
14,400 children witness domestic violence EVERY WEEK - that's 748,800 children a year.
62% of children living with domestic abuse are directly harmed by the perpetrator of the abuse, in addition to the harm caused to them by witnessing the abuse of others.

Stroud Women's Refuge reaches 300+ people annually through the refuge, children’s work, outreach support and workshops.

Founded in 1976 Stroud Women's Refuge is the ONLY remaining Women's Refuge in the whole of Gloucestershire.  It provides sanctuary and a new start in life for 32 women and 45 children, providing shelter for up to 9 families at a time. On top of this, they provide specialist help to the children, so they can deal with their own trauma. Deliver training to enable women to build the skills and confidence to start a new life. As well as running workshops with 100's of young people, and relevant professionals, about domestic abuse issues.

Costs £250,000 a year to run

OR

£685 a day

Stroud refuge urgently requires toiletries for babies and children under 10 years old.
 
Small sponges
Flannels
Children’s toothpaste
Children’s toothbrushes- baby upwards
Baby shampoo
Children’s no tears/ sensitive shampoo
Baby wash
Children’s body wash e.g. bottles with characters or colourful print
Children’s bubble bath e.g. characters or colourful print

​Thank  you for your support.

​Jo has worked in exclusive spa settings throughout her career, which has enabled her to build an extensive wealth of professional experience and hone her massage technique. Jo can discuss your individual needs and tailor the oil blends to meet your own personal requirements. She can then massage them into the body using either a relaxing or firm pressure where required and begin to soothe and rehabilitate any problem areas. She can also work on a deep tissue level to ease tension and muscular pain if desired.
 
Jo is fascinated by health, wellbeing and nutrition and how each of these play an important role on the body. She loves yoga and running with her two whippets in the beautiful Cotswold countryside that surround her home and can be regularly found swimming or cycling with her family. 
 
Aromatherapy is a holistic healing, whole body massage treatment which uses essential oils derived from plant extracts. The wonderfully aromatic oils have individual healing properties which can be blended to improve physical and emotional wellbeing and create a beautiful soothing experience. These oils can then be used on either the scalp, face, body or feet to help heal various ailments including reducing anxiety, easing depression, boosting energy and immunity, improving digestion, circulation and easing muscular pain; the benefits of Aromatherapy massages are extensive.
 
Treatments are available on Friday and Saturday mornings, commencing Friday 12th April.
Treatments cost £55 per hour, but we are offering 25% off until the end of May.

There is no getting away from the fact that inactivity is a major health burden not only on yourself, but also society as a whole! The longer you stay sat on your sofa, the greater the risk of heart disease, diabetes and osteoporosis. Not only that, but daily living becomes much more demanding if you continue your inactivity into your 60s and 70s. Balance issues create lack of confidence and with reduced strength, everyday tasks more become increasingly challenging.

According to NHS Choices  “Sitting for long periods is thought to slow the metabolism, which affects the body's ability to regulate blood sugar, blood pressure and break down body fat.  Many adults in the UK spend more than seven hours a day sitting or lying, and this typically increases with age to 10 hours or more.  This includes watching TV, using a computer, reading, doing homework, travelling by car, bus or train but does not include sleeping.”
 
The good news is, it’s never too late to start exercising and acquire the subsequent health benefits that physical activity brings. The functional health benefits from taking part in regular exercise far outweigh the sedentary lifestyle choice and can have a tremendous benefit for the aging population.

If you have had, or you feel like you have had a lifetime of inactivity it's hard to get started, but one of the easiest things to do is to try and reduce the amount of time spent sitting every day. Don’t worry about which exercise, just think about moving more.

One great tip I heard this week from a client, was, tell your closet friends, you are going to start taking care of yourself. Encourage them to encourage you! When they go for a walk, try to get them to invite you and vice versa. Ask them not to try and tempt you away from your plan with meals out, coffee and cakes or nights on the town!
​
 Remember, “You are the average of the five people you spend the most time with.” Jim Rohn.

Part time Receptionist covering maternity leave until January 2020.

We are looking for a receptionist that gives a great first impression, skilled in greeting with a smile. The key to this role is being confident, proactive and organized. It is very important that as part of the reception and front of house team that you are very much a team player with great inter personal skills, and a flexible attitude.

As a receptionist you will be the first point of contact and you will provide administrative support across the Clinic and Studio. You will handle the flow of people through the business and ensure that all receptionist responsibilities are completed accurately and delivered with high quality and in a timely manner. Maintaining client confidentiality 
The hours are up to 24 per week:

Tuesday 1-5pm
Wednesday 9am-5pm
Friday 9am-5pm and every other Saturday 9am-12pm.

​Call our Reception team for more information or email your CV and a covering letter to reception@personalbeststudio.co.uk

With record temperatures in February and the promise of longer days, many of us turn our thoughts to the garden. After months of neglect, the garden deserves some due care and attention, but be aware there is a real risk you may injure yourself.
​
Just as our garden has been neglected, so too for many of us have our bodies! Several months of relative inactivity over the winter period is not the ideal preparation for an extended weekend of gardening. Remember you go into the garden the same principle, it’s like stepping into the gym. Warming up and not overdoing it applies just the same, your body needs to be coaxed in gently and not overworked, with frequent rests to pace your work throughout the day!
 
The whole team at Personal Best would love for you to be fit and healthy enough to enjoy sitting in your garden come summer time and enjoy the fruits of your labours so here are 7 useful tips from the Personal Best Chiropractic Clinic to help prevent back pain when you are gardening.
 
Chiropractic Gardening Tips
1)      Kneel on one leg rather than bending down repeatedly from the hips.
2)      Try and keep your back hollow when digging, with the legs well-spaced apart. Use your legs rather than your back.
3)      Try and vary the tasks of the day into short bursts of different activities rather than slogging away all at one thing.
4)      When mowing lawns with a hover mower try to resist the temptation to swing the mower from side to side in an arc. Instead mow forwards and backwards as you would with a conventional cylinder mower.
5)      If you suffer from a knee problem and tend to stoop rather than kneel, then use a cushion to kneel on or gardening stool to sit on, try keeping the back as hollow as possible.
6)      Keep yourself warm and covered, i.e. keep shirts tucked in; this prevents the muscle from becoming chilled.
7)      If you ache the next day, rest, and seek the advice of your chiropractor who will advise you whether you should apply heat, or ice packs to the area, or if you require further treatment.
If any of these exercises causes pain, contact Personal Best for further advice and treatment. Do not leave it to go away on its own, the earlier the treatment is carried out the better. You should exercise and keep fit so that you can enjoy your gardening and other leisure activities, rather than using your gardening as an exercise to keep fit.

Bulgur with tomato, aubergine and preserved lemon yoghurt

Prep 15 min
Cook 45 min
Serves 4 as a main

2 large aubergines (500g net weight), cut into 3cm chunks 
100ml olive oil
Salt and black pepper
2 onions, peeled and finely sliced
3 garlic cloves, peeled and crushed
1 tsp ground allspice
400g cherry tomatoes
1 tbsp tomato paste
250g bulgur wheat
200g Greek-style yoghurt
1 small preserved lemon, pips discarded, skin and flesh finely chopped
10g mint leaves (about 1 tbsp) finely shredded

Heat the oven to 220C/425F/gas 7. Put the aubergine in a large bowl with four tablespoons of oil, half a teaspoon of salt and a good grind of pepper. Mix, then spread out on a large oven tray lined with grease-proof paper and roast for 30-35 minutes, stirring once halfway, until the aubergines are caramelised and soft. Take out of the oven and leave to cool.

Meanwhile, put three tablespoons of oil in a large sauté pan for which you have a lid and heat on a medium-high flame. Once hot, fry the onion for eight minutes, stirring a few times, until caramelised and soft. Add the garlic and allspice, fry for a minute, stirring continuously, until the garlic is aromatic and starting to brown, then add the cherry tomatoes, mashing them with a potato masher to break them up. Stir in the tomato paste, 400ml water and a teaspoon of salt, bring to a boil, turn down the heat to medium-low, cover and cook for 12 minutes. Add the bulgur, stirring it in so it’s completely coated, then turn off the heat and set aside for 20 minutes, so the bulgur can absorb all the liquid.
​
In a medium bowl, mix the yoghurt with the preserved lemon, half the mint and an eighth of a teaspoon of salt.
Divide the bulgur between four plates and serve with the yoghurt and aubergine alongside and a sprinkling of the remaining mint.

Are you getting enough sleep for optimum health?

Scientists have discovered that insufficient sleep is now one of the most significant lifestyle factors influencing whether you will develop Alzheimer’s disease. According to Matthew Walker in his book Why We Sleep: The New Science of Sleep and Dreams our brain has a ‘remarkable sewage system’, called the glymphatic system, which, when we enter deep sleep, cleanses the brain of a sticky, toxic protein linked to Alzheimer’s, known as beta amyloid. Without a sufficient night’s sleep our brain is unable to cleanse, and the Alzheimer’s disease risk heightens.

Another negative aspect of sleep deprivation is increased potential for weight gain. Insufficient sleep raises the level of hormone that makes you feel hungry whilst suppressing a hormone that otherwise signals food satisfaction. The subsequent imbalance has the effect of making you want to eat more, despite being full.

With respect to meals, how varied is your weekly, monthly, seasonal menu? Do you eat the same meals on a week by week basis? Try and set yourself a challenge of cooking one or two new recipes each week! If you are struggling for ideas, drop me a line, in the meantime try our delicious recipe from Ottolenghi.

Being an owner of an iPhone and having it connected to both my car and my watch, I am amazed at how my travels and timetable are recorded and I am subsequently informed. On getting into my car in a morning, I will receive a message that says '7 minutes to Frogmarsh Mill traffic light'! OK, I leave the house the same time every morning and its very early, but when I get into my car on Thursday mornings at 11.30, I get the message '10 minutes to Minchinhampton Golf Club'! It appears my car, my watch and phone know what I am doing and where I am going.  Was George Orwell right, or are we all creatures of habit?

Those of you who have brought up children or trained puppies, will be fully aware of the need for routine and set boundaries. And so, it is, our bodies and mind function best when we follow a schedule that is relatively consistent and regular. But do these habits always help?

If you are looking to make changes in your lifestyle or looking to get the optimum performance, it becomes even more important to establish and follow a routine. For instance, getting dramatically different amounts of sleep from night to night or waking up at different times is confusing for your system. If you can follow a consistent and predictable sleep routine and regular meal times and be consistent with your exercise, you will give yourself a better chance at improving your quality of life.