Fresh in the City Ezine - Spring Issue

18/03/2009 by admin.

Welcome back to Fresh in the City…

Happy Spring!…It’s a while since I’ve written, but lots of good things have been happening behind the scenes over the dark Winter months, and finally upon us are lighter nights, longer days, and a little more sunshine.  March 21st is the Spring Equinox and the first day of Spring -  a time of renewal, rebirth and the casting off of Winter heaviness.  It’s a natural time to want to detox yourself in lots of ways, whether it’s cleaning your home, cleansing your body or simply clearing up bad habits which have taken root in your life over Winter.  Out with the old and in with the new!  Every year, on the first day of Spring, I make a trip to the Lake District to celebrate the start of Spring and to make a point of noticing what Spring’s entrance brings with it each year.  Already this year I’ve seen abundant daffodils, white blossoms, and beautiful greenery, and I encourage you to take a little time yourself today, or over the next few days, to make your own observation of Spring’s entrance into your year, and to make use of it’s inherent energy to move you forward on your own health journey.  For those of you who are looking for a little inspiration right now, and to get back on the healthy track after the Winter months, there’s plenty on offer in this issue.  I’ve included a time and tested delicious beetroot detox recipe to blast off any Winter heaviness, and give your liver a healthy treat. There are also some Spring fitness tips to motivate and get you moving, and a lovely papaya exfolioating mask recipe to help you shed old skin cells, and freshen up and revitalise your complexion.  Until next time…

 Fresh Resources

If you want to take care of your health and indulge in the natural pleasures of food How To Give Yourself A Fresh Menu Makeover for Health and Pleasure is a friendly, informative and practical guide to help you on your way.

Private Nutritional Therapy consultations So far this year I’ve been busy doing my fitness instructor training, which I’m happy to say, I’m already starting to incorporate into my nutritional programmes.  I’m sure those who’ve trodden the road already, know that great nutrition begins to operate on a whole new level, when you also add in a comprehensive fitness programme.  Combining good nutrition with an exercise programme is what you can expect from working with me this year.  I currently see clients in Manchester City Centre, and for those of you who sign up to work with me during the next year, you will also be getting access to a free sauna, spa and gym facilities at my own personal gym when you come for your nutritional consultations. Contact me personally at Janet@freshinthecity.co.uk for further details of my ‘fresh in the city’ nutritional consultations.

Fresh & Seasoned Recipe - Beetroot Blast

* 1 raw beetroot, peeled
* 3 large carrots, peeled
* 1/2 cucumber
* 3 sticks of celery
* a small piece of ginger

Pop it all through the juicer, then drink immediately for an instant revival.  Aim to have at least 1 fresh juice (preferably more veggies than fruit) every day for an easy and accessible way to experience an increase in health and vitality during Spring time. For an alternative detox juice try the Jade Garden green juice - another favourite detox juice of mine.  For this you juice cucumber, celery sticks, 1 lime, mint and 1/2 - 1 apple to suit your taste buds.  It’s delicious, refreshing and incredibly good for you. Remember - a minimum of 1 fresh juice per day is needed for good health and vitality.  If you’d like to know more about carrying out a simple detox, have a look at the following link in 7 days time, and I’ll post details of the 10day detox I’m following at the moment. It’s very easy, practical, and simple for anyone who’s new to cleansing.

Fitness Coaching - The Base Line

Total fitness consists of several dimensions including:

* Physical Fitness
* Medical Fitness
* Mental and Emotional Fitness
* Nutritional Fitness
* Social Fitness
* Spiritual Fitness

You can read more about this on my website

The most common aspect we associate with fitness is physical fitness. Physical fitness consists of cardiovascular fitness, muscular endurance, muscular strength, flexibility and motor skills, and whilst this is important, it is the development of physical fitness and all the aspects of total fitness (above) that are fundamental to anyone who is looking to improve their health, whatever their starting point.

When starting out on a programme of health change, it is important to have a written and recorded base line of your starting point.  This will include physical fitness statistics; measurements, body fat%, fitness test results, but it will also include a record of the other fitness elements (medical,  mental & emotional, nutritional, social and spiritual).  Having this information recorded is essential if you are to track your progress and observe your results.

A valuable exercise to focus the mind is to create a results board.  This is a creative and visual exercise which allows you to clarify the results you’re looking for from your fitness and training programme.  To carry out this exercise you need a blank A3 sheet of paper, a stack of magazines old or new, some glue, and a pair of scissors. Spend an evening gathering images which represent the results you’re looking for out of your fitness programme.  Select images of the healthy foods you want to be eating, and siginificant images of the people, lifestyle, and the physiques you are working towards. Include photos of your family and friends if these are important for your particular results board.  Use pictures of places you will be going to or visiting, and of activities you intend to take part in.  Include anything which is important to you at the current time. Taking the time to complete your results board will serve you well for months to come as you progress with your fitness plans.  It will provide a quick visual support to remind you of your plans and this will help you stay on track, or help you quickly get back on track at times when you may stray and lose your fitness focus.  Once it’s completed place it somewhere prominent where it can support you.

The final exercise to support you with your fitness progress is to create a fitness and training folder to record and store all your fitness progress in.   Once a week you will be recording an entry into your folder charting your progress in each of the total fitness elements (physical, mental & emotional, nutritional, medical, social, spiritual) and dating your entry.  Having a written record makes you accountable for your behaviour, is a motivator in itself, and makes it easy to chart progress.  With a base line, a results board, a system for accountability and some motivation - it’s much more easy to make consistent, permanent and successful progress.

Natural Revival - Papaya Exfoliating Mask

Applying a regular papaya face mask is a lovely habit to indulge in, especially when coupled with a long essential oil filled bath, and a very good book.  It is the enzymes in the papaya which make it so effective as an exfoliator.  Papain and the alphahydroxy acids help to remove dead skin cells, and make way for new dewy skin.  Papaya is full of antioxidants, not to mention being delicious.  No eating though! This one is strictly food for the skin.  The recipe used here is one that was shared with me by ‘On The Eighth Day’s’ skin care specialist Jeniya Marsh and is perfect for Spring time skin renewal.

Ingredients

* 1 cup of papaya flesh
* 1/2 cup of banana for dry skin / apple for oily skin
* 1 tbsp honey

Puree the fruit in a blender or food processor.  Add the honey and mix into a smooth paste.  Apply to pre-cleansed skin (making sure to avoid the delicate eye area). Immerse yourself in a pre-pepared essential oil bath, or lie down on a bed with very good book and relax.  After 20-30 minutes, remove the mask with tepid water. Moisturise with your favourite nourishing cream or lotion…and you’re done!

Till next time…

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