This month sees us end it with Easter and all the temptations that chocolate and apparently Jelly Beans brings with it (I read the sale of Jelly beans triples during this time…why I am not sure??- I only eat yellow ones so I am not the problem –lol)
So many fabulous things have been going on at Enrich during the past month. I have had the pleasure of introducing a few Team Enrichers to the fun of Park Run and watching them run PB’s. The Pregnancy and Post Natal exercise groups have improved out of sight and are feeling the benefits of movment and a stronger core. (They have even told me when they can’t make a week they miss me, oops I mean the exercise J)
I had the great pleasure of talking to the staff at Barry Nilsson Lawyers about Exercise while travelling without expensive equipment. Not only was the experience to talk on this topic a fantastic but it was an adventurous day as while being distracted by texting I hopped on the wrong train going in the wrong direction… 40 minutes later after returning to where I started I was back on track and paying much more attention. I also learnt that day that I can talk for 45 minutes without any problems- I was surprised J
I have been cooking up a storm and ‘Enriching’ recipes all over the place. In this month’s newsletter I have included 2 of my new favs. Can I tell you it is a must to make the muffins as they are definitely to LIVE for and if you have never tried Kale then the quinoa salad is the recipe for you.
We look at the benefits of the downward facing dog pose and why it should be included in your daily stretch routine…what’s that I hear you say, you don’t have a daily stretch routine??? Well now you do, you just need this one…for the moment until I suggest you add another- hahaha. We also look at what improves and hinders nutrient absorption and how you can maximise your benefits.
Of course we have all the regulars to keep you on your toes too, a joke to make you smile, a recipe packed with nutrition to warm you and quote to make you think.
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So it's time to make a soda water and lemon, sit down, put your feet up and enjoy a read.
In Health & Happiness
Nutrient Absorption: It’s not only what you take, but what you take it with that makes the difference
Does this sound familiar, It is 6.30am you have quickly eaten breakfast and are racing out the door when you realize you haven’t taken your supplement (s) for the day. You dash back in grab them all and throw them down with your cup of coffee that you have just made???? Phewwwww, lucky you didn’t forget…but how much value are you getting from those supplements when you take them all together or even with a cup of coffee? Here are a few simple tips to help you get the most out of your nutrients and your money!!
Things that will Aid Nutrient absorption:
Stomach Acid: Ensure your digestion is working correctly to enable you to breakdown the foods and supplements and get the nutrients out (zinc is essential for this)
Fat soluble vitamins such as A and E are protection during digestion by antioxidants so they go well with Vitamin C
Take the B vitamins together – they work better that way- a large amount of one can create a deficiency of another
Calcium needs Vitamin D to help it be absorbed
Irons absorption is tripled by the presence of vitamin C..So drinking a small amount of juice or having capsicum, kiwi fruit or including a vitamin C supplement with your food or iron tablet is beneficial
Vitamin C also helps the absorption of zinc and manganese
Things that hinder nutrient Absorption
Tea and Coffee impact on mineral absorption so don’t take your nutrients with them. The amount of iron absorbed is reduced by 1/3 if coffee is drunk with your meal.
Alcohol is the biggest hindrance to nutrient absorption. It depletes;
B1, B2, B3, B6, folic acid, magnesium, zinc, selenium and essential fatty acids
Stress: Stress affects gastric acid production which therefore impacts on nutrient absorption- Eat your food mindfully, chew slowly and if you are stressed eat easily digested slow cooked nutrient rich foods during this time.
How are your Intestines today?? The state of your intestines and your bowel bacteria will impact on nutrient absorption. The small intestine is the size of a small football pitch and needs a high fibre diet to work to the best of its ability- Feed your intestines with nuts, wholegrains, seeds and pulses to keep it happy. A low fibre diet clogs up the intestines and feeds the bad bacteria which damages the intestines and reduces nutrient absorption.
(www.ion.ac.uk/information) How to Maximise Absorption
Stretch it out:
If there was only time for one stretch in your day this is the stretch to do. If you have been training with me this week you will have heard me banging on and on about the benefits of this stretch. Even the kids I do yoga with have heard it. So here it is, are you ready for it…..DOWNWARD FACING DOG
Yes you heard me correctly and here is why.
This simple stretch will stretch out:
Stretches out the shoulder muscles (common spot to hold tension)
The abdominal muscles- this helps improve your posture and to stand taller and stronger
It lengthens your spine and helps relieve back pain
It stretches out your calf muscles and hamstrings to help you move more freely
It calms the mind
Helps reduce stress
Enrergises the body and reduces fatigue
Stretches the hands and the arches of the feet and it is good for flat feet
Can help reduce MENopause..( the real menopause and the distress that men can cause us….hehehehehehe- sorry boys)
Relives headaches and insomnia
It is therapeutic for high blood pressure, asthma, sciatica and sinusitis
Hold the Downward Facing Dog Pose for 2 minutes every day and watch the benefits roll in J
Here are the step by step instructions from the Yoga Journal
Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your palms, index fingers parallel or slightly turned out, and turn your toes under.
Exhale and lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor. Lengthen your tailbone away from the back of your pelvis and press it lightly toward the pubis. Against this resistance, lift the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins.
Then with an exhalation, push your top thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock them. Firm the outer thighs and roll the upper thighs inward slightly. Narrow the front of the pelvis.
Firm the outer arms and press the bases of the index fingers actively into the floor. From these two points lift along your inner arms from the wrists to the tops of the shoulders. Firm your shoulder blades against your back, then widen them and draw them toward the tailbone. Keep the head between the upper arms; don't let it hang.
Adho Mukha Svanasana is one of the poses in the traditional Sun Salutation sequence. It's also an excellent yoga asana all on its own. Stay in this pose anywhere from 1 to 3 minutes. Then bend your knees to the floor with an exhalation and rest in Child's Pose.