Our final Independance Day of 2019 with guest presenter Nikkie Riozzi was a triumph – the classes went down a storm and the feedback has been wonderful, which makes all the planning, venue cleaning, choreographing, marketing, admin, printing and more worthwhile. This was our smallest event but we loved it. Karen and I are planning next year’s events and will keep you posted.
As we are about to tip over into October and officially Autumn I’m reminded of the seasonal approach to health and life style practiced in Chinese medicine. This philosophy of life tells us to follow nature, harvest food and store it carefully, boost immunity via seasonal foods, optimal fitness, keeping out the damp, dress warmly and be prepared to get outside to enjoy the periods of sunshine that can still come our way over the coming months. Boost Vitamin D levels via diet and sunshine and avoid things that rob us of this vital vitamin.
Great sources of vitamin D are…
Wild caught fish such as Salmon. Wild salmon contains about 988 IU of vitamin D per serving, while farmed salmon contains 250 IU, on average. That’s 165% and 42% of the RDI, respectively.
Herring and Sardines. Herring contains 1,628 IU of vitamin D per 3.5-ounce (100-gram) serving. Pickled herring, sardines and other fatty fish, such as halibut and mackerel, are also good sources.
Cod Liver Oil. Cod liver oil contains 450 IU of vitamin D per teaspoon (4.9 ml), or 75% of the RDI. It is also high in other nutrients, such as vitamin A and omega-3 fatty acids. So brilliant for joint health too.
Choose supplements from clean water sources as the sea is now so heavily polluted by plastics, effluent, land run-off containing farming and industrial waste, fuel from oil spills, tanker leaks etc. I’ve just invested in a Cod liver oil supplement for Declan, I know it’s origin and it’s quality. I can’t take it as I’m a vegetarian and am also allergic to many fish
Tuna. Tinned tuna is easy to get hold of and store and relatively cheap to buy. Ensure that it’s line caught and dolphin friendly.
Canned tuna contains 236 IU of vitamin D per serving. Choose light tuna and eat 6 ounces (170 grams) or less per week to prevent methylmercury buildup.
Oysters. Often eaten in romantic situations to boost libido but did you know that oysters are full of nutrients and provide 53% of the RDI for vitamin D. They also contain vitamin B12, copper and zinc.
Shrimp. Shrimp provide 152 IU of vitamin D per serving and are also very low in fat. They do contain cholesterol, but this is not a cause for concern, unless your Doctor advises against eating it.
Eggs. Obviously organic free-range eggs are far more ethnical but also are healthier to eat. Happy hens create healthier eggs – stress affects the quality of all creatures body’s and produce. Eggs from commercially raised hens contain only about 30 IU of vitamin D per yolk. However, eggs from hens raised outside or fed vitamin D-enriched feed contain much higher levels.
Mushrooms. Like humans, mushrooms can synthesize vitamin D when exposed to UV light. Only wild mushrooms or mushrooms treated with UV light are good sources of vitamin D. They are the only plant based source of Vitamin D
Symptoms of Vit D deficiency include…
Poor immunity, succumbing to bugs and viruses frequently (eg more than one cold a year), slow wound healing is associated with low Vit D levels.
Fatigue and constant tiredness.
Muscle, bone and back pain. Vitamin D deficiency seems to be linked with the pain sensing nerve cells.
Loss of Bone density. Vitamin D is essential for the utilisation of calcium in building bone.
Hair Loss. Hair loss may be a sign of vitamin D deficiency in female-pattern hair loss or the autoimmune condition alopecia areata.
Low Mood/Depression. Depression is associated with low vitamin D levels and some studies have found that supplementing improves mood.
Causes of Low Vitamin D levels
*Insufficient sun exposure
*Diet low in Vit D sources
*Poor gut health, inhibits Vitamin creation and assimilation
*Being older (middle age and above) – we don’t hold on to our vitamins so well as we get older
*Obesity/over weight, I’m unclear about whether this is cause, effect or symptom of vitamin deficiency
The take home message is to keep fit to improve circulation, and the bodies efficiency, get some sunshine daily, eat vitamin D rich food, but if not possible due to allergies or vegetarianism find a good quality supplement.
DYBO Christmas Party!
I’m so looking forward to sharing a festive fun filled evening with you!
I’m handing in the booking and £10 deposit this coming Friday so please do Book asap
Last years party was so brilliant so we are returning to the Oak Park Golf Club (Crondall near Farnham) for another night of fabulous, festive, fun (and it’s amazing value at just £32). They also accommodate special dietary needs.
I’ve reserved 44 spaces at the Winter Wonderland Party on the 20 December and need to let them know numbers.
This coming Month
I’m aiming to keep you building your fitness and wellness in mind and body as we move towards the Christmas season and have some help doing so from my fabulous fitness colleagues.
Daisy West will be bringing her knowledge, enthusiasm and wonderful inspiration to our Barre Fit classes (Wednesdays at 7.30pm) over the coming month, I always enjoy her teaching and learn/reinforce something every time.
Daisy will also be teaching a wonderful Dance class for us on 24 October at 7.30pm bringing her trade mark fluid and natural feeling choreography.
Monica Linford
Is the creator of the international Chi Ball program and now her new system, The Wellness Warrior. She is kindly coming to teach a ‘release and restore’ class for us taken from her Wu Motion program. Monica is an award winning world leader in ‘mind body’ health and fitness and I’m so honoured that she is doing this for us. I anticipate great interest so let me know ASAP if you want to attend and I will reserve your place on the mat
Date, 24 October 2019
Time, 6.15pm-7.25pm
Theresa Wheatley
Was such a big hit with the DYBO family when she taught for us over the Summer that I have asked her to come back for an evening of classes with her. She is a leading teacher trainer, assessor and fitness presenter with a career spanning over 25 years. Monday 28 October, Boogie Fit 6.30pm, Middle Bit 7.15pm and Cardio Dance 7.45pm.
Halloween Class
I have been asked to do a Halloween Special class on the 31 October (we haven’t done one for a few years).
I’m very happy to do this for you all if you are up for it (theme, costumes, face paint etc.) If you are in the mood for some grown up Halloween fun then let me know, If insufficient interest I will leave it.
Well done Rachel!
Our Step and associate teacher Rachel Goulding ran the Windsor Half Marathon to raise money for The Brain Tumour charity In memory of her cousin, Nick – here is the link to donate https://www.justgiving.com/fundraising/rachel-goulding3?fbclid=IwAR3KeCH2vDMPpUxifmVly-pLvR3prDEMWVXb3iIegUhZRMFFHwBR7MndVEg
Vit D boosting and gut friendly Salad (from Healthy Food guide)
- 1tsp harissa paste
- 175g quinoa
- 300g skinless salmon fillets
- 2 eggs
- 1 head broccoli, broken into florets
- 1 red onion, thinly sliced
- 2 carrots, julienned or coarsely grated
- 100g baby spinach
- ½ cucumber, sliced
- 30g sultanas
- 5tbsp chopped fresh mint, plus extra sprigs to garnish
Dressing
- 2tbsp olive oil
- Zest and juice 1 lemon
- 1tbsp runny honey
- 4tbsp chopped fresh parsley
- Mix the harissa paste with 500ml water in a medium saucepan and bring to the boil. Add the quinoa and cook, covered, for 15 min or until all the water is absorbed. Transfer to a large serving bowl.
- Meanwhile, cook the salmon, the eggs and the broccoli all at the same time. Put the salmon in a large saucepan and pour over enough boiling water from the kettle to cover. Bring the water back to the boil, then cover and simmer for 4 min. Set the pan aside with the lid on for 5 min to steam. Drain the salmon, then flake the fish into the bowl with the quinoa.
- For the eggs, put them in a pan filled with cold water and bring to a gentle boil. Cook for 7 min, then drain and run under cold water to cool. Steam the broccoli for 4–5 min until tender-crisp.
- Mix all the dressing ingredients together in a small bowl or jug.
- Peel the eggs and cut into quarters, then add to the quinoa along with the broccoli and remaining ingredients. Pour over the dressing and gently toss. Season with black pepper and serve garnished with mint sprigs.
Wishing you a fabulous week, please get back to me about Christmas Party booking, Guest classes and special Halloween class
Love ya,
Helen X
