As we head into May it would be nice if the weather warmed up and encouraged us all to start eating more salad – but if the chilly evenings make you want to eat comfort food, make sure you add some leafy greens to your plate to get a boost of nutrients and goodness.

Veg like broccoli, spinach, kale and green cabbage are full of antioxidants, fibre, vitamins and minerals, including folate and calcium. If you do long-distance running then calcium is your friend, as it helps your bones grow strong and protects against stress fractures. And folate, a natural folic acid, is not just good for you during pregnancy – it’s also thought to be beneficial to the heart.

 
Remember in a past newsletter I talked about having a rainbow of colour on your plate from vegetables?  Well here are two veg that have been named “manly superfoods”!

Broccoli

Research has found broccoli reduces cartilage wastage in the joints. Fab for old ‘uns like me and yes, it’s one of my regular green veg on the plate.

Tomatoes

Tomatoes contain lycopene, which is linked to the prevention of prostate cancer, and also strokes.

I try to have tomato every day in some form – you can find them in many different varieties and colours at the farmers’ markets. Even Molly has taken a liking to the purple and yellow ones!

Tomato photo © Wikimedia Commons / Fae

Now that the clocks have gone back and autumn is truly here, I’m starting to think about the days leading up to the season of calorific overload, Christmas. If you can fit in some extra workouts or runs to get rid of a few more calories, you’ll give yourself a little deficit to allow for the SLIGHT over-indulgence you’re bound to experience over the festive season!

Even short 10-minute H.I.I.T workouts have massive benefits – try doing 40 seconds of exercise followed by 10 seconds of rest, ten times over. Actually, that’s exactly how we finish ourMonday night class, though we call it “the sting in the tail”!

Of course, I’m always talking about portion control and the healthy alternatives to some of the more stodgy, unhealthy Christmas treats. Forced meat stuffing is a good example – and NOT something you’ll ever see in the CHRISTMAS Grinham household!  I’ve even banned sweets, alcohol (except expensive reds) and cake from my gift list this year. If I don’t receive it … I can’t consume it.

Make a start on a pre-Christmas healthy regime now. Don’t leave it till December as it will be too late.

EAT LESS:Sugar – keep an eye out for hidden sugars in food stuffs Cakes, biscuits, crisps, salted nuts Processed foods (too many to list)	EAT MORE:Unsweetened muesli, porridge Oily fish, chicken and game Varieties of fresh fruit  and veg – mix the colours – lots daily

Veg image: Wikimedia Commons / Olearys
Donut image: http://www.freeimages.com/profile/pixaio

I recently went to visit a luxury 5* hotel and spa in Paphos, Cyprus. We are planning to run a fantastic fitness retreat here in October, with daily classes to suit all, spa treatments in abundance, fantastic food, and evening seminars. The programme will be totally flexible – drop in, drop out, or even just chill. So it’s open to everyone, partners too … noooooo, I hear you cry!

Further details, costs etc will follow in the July newsletter, but there’s no reason why you can’t express your interest now – drop Barry an email.

November 2nd-7th.

Please call Barry direct on 01869 352000 to book or get more details. PLACES ARE LIMITED!

Cabbage, broccoli, spinach, kale, sprouts, tops, spring greens, beans …

Leafy greens are all great sources of vitamins A, B and C as well as essential minerals and fibre.

Try to consume a selection of these daily.

Image courtesy of satit_srihin / FreeDigitalPhotos.net