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Hi to you all

I am pleased to announce that there will be another Pilates class starting in Landbeach at the beginning of March.  This will be targetted as Beginners/Mixed Ability.  If you know of anyone who would like to join this class then please can you get them to email liz.dolman@lovepilates.co.uk.  This class will be run by Stephanie Mills who is also a Pilates NVQ Level 3 teacher.

Best wishes

Liz

Hi to you all.  One my pilates ladies had been to the doctor and told that she has a high cholesterol level – around 6.  He suggested that she did more exercise.  I asked if he had advised her on what she could and couldn’t eat – no.  So hence this article.

It is recommended that you eat a healthly diet and do regular exercise to help lower the cholesterol in your blood.  If you don’t keep your cholesterol level in check then this can increase your risk of heart disease and stroke.

Foods containing cholesterol:  Some foods do contain dietary cholesterol e.g. foods such as eggs, kidneys, prawns are higher in dietary cholesterol than otehrs foods.  However the cholesterol found in food has much less effect on the level of cholesterol in your blood thatn the amount of saturated fat that you eat.

Saturated fat: There are two types – saturated and unsaturated.  Eating foods in saturated fat can raise cholesterol levels in the blood.  Most people in the UK eat too much saturated fat.

Foods to avoid:

• meat pies, sausages and fatty cuts of meat
• butter, ghee, lard, cream, sourced cread, cheese
• cakes, pastries and biscuits (can contain hydrongenated fats which are more commonly known as trans fats)
• fried foods
• foods containing coconut or palm oil

Foods to eat more of:

• brown rice, oats, beans, pulses, lentils, chickpeas, bran
• wholegrain bread, rye bread
• oily fish (e.g. mackeral and salmon) 2 portions per week)
• turkey, chicken (limit to 50z per day and no skin)
• nuts (e.g. almonds, walnuts and cashews)
• seeds (e.g. sunflower and pumpkin)
• vegetable oils and spreads (e.g. sunflower, olive, corn, walnut and rapeseed oils)
• fresh fruit and vegetables – apples, pears, oranges, strawberries, brocolli, avocado, peas, sprouts, asparagus etc

Different ways of cooking: Try microwaving, steaming, poaching, boiling or grilling, instead of frying or roasting.  You can still have roast potatoes, but roast them in water or purchase a silicon sheet and then you don’t need any oil at all.

Cholesterol lowering products: There is evidence that certain added ingredients such as plant sterols and stanols can reduce levels of cholesterol in the blood.  These can be found in specially developed products such as benecol, flora active (mainly spreads and yoghurts).

Check nutrition labels: Check the nutrition labels on the back of packets and they will often tell you how much fat and saturated fat is contained in 100g of the foods and sometimes the amount per serving.

Total fat what is high/low?

• High?  more than 20g of fat per 100g – may display a red traffic light
• Low? 3g of fat or less per 100g – may display a green traffic light

Saturated fat high/low?

• High?  more than 5g of fat per 100g – may display a red traffic light
• Low? 1.5g of fat or less per 100g – may display a green traffic light

Also, just because a packet my say ‘lower fat’ or ‘reduced fat’ it doesn’t mean that it is a heathly choice.  The lower fat label means that it is 30% lower than the standard equivalent – check the labels.

Finally remember the eatwell plate.  Also visit www.nhs.uk/livewell for lots of great information.

Hi, if you want an excellent Xmas present or need to get some great dance shoes for Zumba (and this what I wear), then visit .totaldance.co.uk

and purhase Bloch Boost DRT 1 Mesh Dance Sneakers    BL538L on orffer at £34.95 plus p & p.  They have some great colours as well besides black – silver, blue and pink.

Best wishes

Liz

Hi to you all.

Take a read of the comments received back on some of the forms.  Makes interesting reading.

Question : What difference has Zumba made to you since joining?

I have always viewed exercise as a necessary evil! but Zumba has changed that.  I love it!!! It makes me smile, for days afterwards.  I have lost 18lbs in weight too! – Maree
More energy and enthusiasm – Sarah
For me, its about keeping mobile in my retirement and so far its been one of the best things I’ve done – Christine
I gone down 2 dress sizes – Anna
Helped improve my fitness and co-ordination – Claire
Loads more energy and confidence in myself -weight loss too – Amy
I feel fitter and lost inches – gone down a size in clothes!! – Tracey
Made me feel healthier and fitter – Claire
Helps me to keep fit, helped balance, core muscles, plus meeting people and socialising – Tracey
It’s made me include regular exercise into my lifestyle and helped me lose weight and change my shape – Alicia
Has made me more flexible and helping to lower my cholesterol level – Pam
It makes me more energised for the evening – Ros
Improved agility but its FUN! – Sally
So much more energy and gives you a happy feeling – Heather
Higher fitness levels, more enjoyment out of exercise – plus inch loss – Rachael
Something to look forward to on a Wednesday evening – Jana
Increased energy levels, toned up and also a great laugh and nice to meet new people – Emma

Hi,

If you would like to come to a Zumba Taster session, then you can now book online and pay for your taster session. Click on Zumba tab and click on book online button. You can pay by paypal or credit or debit card.

Best wishes

Liz