Chestnut and chorizo soup
I cannot believe that I have not cooked this soup before! Hiding in the pages of Moro The Cookbook by Sam and Sam Clark (Ebury Press), this warm soup combines some of the classic flavours of Spanish cooking to produce a comforting and mildly spicy meal in a bowl!

Serves 4

4 tbsp olive oil
1 large onion, diced
1 medium carrot, diced
1 celery stick, diced
120g mild cooking chorizo, cut into 1cm cubes
2 garlic cloves, thinly sliced
1 tsp ground cumin
1½ tsp fresh thyme leaves, finely chopped
2 small dried red chillies, crushed
2 tomatoes, fresh or tinned, roughly chopped
500g cooked peeled chestnuts (fresh or vacuum-packed), roughly chopped, (I used two packets of vacuum packed chestnuts)
20 saffron threads, infused in 3-4 tbsp boiling water
1 litre water
Salt and black pepper

1 In a large saucepan heat the oil over a medium heat. Add the onion, carrot, celery, chorizo and a pinch of salt and fry for about 20 minutes, stirring occasionally, until everything caramelises and turns brown.

2 Now add the garlic, cumin, thyme and chilli and cook for 1 more minute, followed by the tomatoes and, after about 2 minutes, the chestnuts.

3 Give everything a good stir, then add the saffron-infused liquid, and the water, and simmer for about 10 minutes.
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4 Remove from the heat and mash until almost smooth but still with a bit of texture. Season with salt and pepper.

Just because you may have failed in the past, doesn’t mean you will fail again. If you really want to change something in your life, know that if you truly believe it will happen, then you will find a way to make it happen. Belief is the fuel of ambition!  In attempting to do anything new or remotely ambitious in your life, check in with your overall belief system to ensure that you are congruent. When you believe you can achieve great things, you will. 

Perhaps one of the greatest examples of this was the belief that running a mile under four minutes was humanly impossible, a view reflected by the hundreds who tried and failed. However, Roger Banister decided that this daunting physical barrier could be overcome. After he smashed the record in his exhausting, historic performance, people immediately believed that it was now possible and in the 18 months after his historical achievement the sub 4 min mile was achieved by more than 45 runners.

Research has also shown that many of the people at the top of their professions strongly believe that they are better than they really are. But this belief allows them to BE better than they really are. And the more successful they are the more evidence there appears to be to support their belief in their greatness. 
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It is also worth pointing out, that one of the functions performed for us by our mind is the validation of our ways of thinking about the world. We will tend to seek confirmation for what we believe, even if those beliefs are harmful to our wellbeing and better good. If you believe that you are capable and confident, you pay attention to those signals from the outside world which reinforces those beliefs. If you believe that you are not as good as others or that you are being judged badly, you seek the confirming evidence just as readily. When this happens, often at the first sign of difficulty in achieving an objective, we are more likely to abandon our plans and shrink back into our comfort zone. 
 

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.
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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.

Serves 4

olive oil
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 
sea salt
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.
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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
  
1. SUGAR
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.

5. ZINC
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/
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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.
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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.

Ingredients:
For the Beans:

• 1 leek
• 1 tablespoon coconut oil or olive oil
• 2 cloves garlic
• A good pinch of chili powder or chopped dried chili
• 1 400-g can black-eyed peas
• 1 teaspoon vegetable stock powder or 1/2 stock cube
• A good grating of nutmeg
• 1/2 unwaxed lemon
• 7 ounces/200 g Kale or Swiss Chard
• Sea salt and freshly ground pepper

For the herb smash:

• A large bunch of coriander
• 2 green chilis
• 2 cloves garlic
• 30 g shelled walnuts
• 1 tablespoon runny honey or maple syrup
• 1 tablespoon good olive oil
• Juice of 1/2 a lemon
• Sea salt and freshly ground pepper

Preparation:

1. Fill and boil a kettle of water and get all your ingredients together. Put a large saucepan over heat.
2. Wash and finely slice the leek. Add to the saucepan with the coconut or olive oil and cook over medium heat for a couple of minutes, until soft and sweet.
3. Finely slice the garlic and add to the pan with the chili powder and cook for a couple of minutes, until the garlic is beginning to brown.
4. Add the black-eyed peas with their liquid, the stock powder, and 2/3 cup of hot water from the kettle and bring to a simmer.
5. Grate in the nutmeg, squeeze in the juice of the half lemon, add the squeezed lemon half to the pan, and simmer for 10 minutes or so.
6. Meanwhile, strip the leaves from the kale or chard stalks. Finely shred the leaves and put to one side.
7. Put all the ingredients for the herb smash into a food processor and purée until you have a smooth, grassy paste. Season well with salt and pepper.
8. Once the peas are soft and flavourful and the liquid has reduced to a thick, soup-like consistency, stir in the kale or swiss chard leaves, season well with salt and pepper, and leave to cook for a couple of minutes. Scoop into deep bowls and spoon over the herb smash.

Enjoy!

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.
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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