Love Summer, Love Berries

Blueberries, blackberries, raspberries, strawberries, gooseberries….any kind of berry, I love them all !

It is the sign of summer arriving. I remember picking blackberries from the bushes around my parents’ home in the summer; memories of a free and happy childhood. My sister and I used to go return home with a bunch of berries and share them with my parents. Eating them fresh; that’s the best! It was an amazing feeling.

Berries are great sources of fiber, a nutrient important for a healthy digestive system.

These summer’s sun-kissed little fruits have big health benefits in small packages. Best when there are in season; most berries are in June & July.

They are good for your heart and your bones as well. These fruits are linked with lower risks of cancer, heart disease, and inflammation, and other properties and benefits:

• Berries are loaded with Antioxidants (include vitamins A, C and E) protecting cells from damage.

• Resveratrol. This is found in grapes and some other berries, as well as in red wine and dark chocolate. It may help lower inflammation, prevent clogged arteries, and offer cancer protection.

• Flavonoids. These nutrients give berries their brilliant colors and may help protect against cancer, inflammation, and heart disease

• Berries Are Nutritional Powerhouses

• Large Amounts May Prevent or Reverse Physical and Mental Decline. A recent study suggests it may be good for people with Alzheimer’s.

• Berries Have Powerful Cardioprotective Properties

• Berries Have Special Benefits for Athletes (A controlled study done on endurance athletes suggested that daily blueberry consumption significantly reduced oxidative stress and inflammation compared to a control group.)

It is pretty obvious we can benefit from adding a ton of berries to our diets, and the nice thing is they’re not a difficult food to eat. We can add more berries on top of our morning oatmeal or add frozen berries to our overnight oatmeal. We can also add them into a post-workout or morning smoothie.

However you choose to do it, make it a point to eat loads of berries every day.

This is one of my everyday breakfast smoothie recipes. So easy to make!

Berry Breakfast Smoothie

1 Banana

1 mug of Almond or Coconut milk (250 ml)

½ mug of frozen berries

1 Kiwi

¼ mug of oats

1 Medjool date (pitted)

1 full teaspoon of peanut butter

Optional: add a tablespoon of dairy free yogurt for a thicker consistency or add some delicious vegan protein by @arbonne my favourite

Tip: leave frozen berries out of the freezer overnight for defrosting

Method: Place everything in a blender and blend until smooth and creamy.

Enjoy your smoothie !

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At the Barre... Why the shake?

Years ago I tried my very first Barre class without really knowing what to expect. At the time, I was already studying to get my Pilates Instructor qualification and was exploring anything that included the basics of Pilates.

It was a fun fitness class using great technique, doing exercises in a very safe manner; incorporating the principles of Pilates, poses of Ballet and stretches of Yoga. I totally loved it!

The class was a fast pace workout. You can also find slower classes which are great if you are just getting into Barre. Once you know the exercises, are confident with what you are doing and getting stronger; I recommend you try a cardio class. These are so much fun! You’ll leave the studio feeling energised and, sweaty! Oh yes! it is a calorie burning workout.

Barre combines exercises from Ballet, Pilates and Yoga. It is a low impact workout (kind on your joints!) which focuses on isometric strength training. Don’t be scared if suddenly your legs start shaking while doing an exercise. It is natural! Why do we sometimes shake? Not everybody shakes. But it's OK if you do, and it's OK if you don't!

Why does it happen then? Well, in most physical activities your muscles are able to turn on and off as they contract and relax through a cycle of movement, Barre challenges your muscles' endurance by holding sustained contractions for longer periods of time before coming out to change positions or stretch. Basically, you're holding a difficult position for longer than you'd normally hold it in another exercise. You are working deep in the muscle.

The major benefits of Barre are improved posture, muscle definition; long and lean muscles, weight loss, increased flexibility and reduced stress.

It is a dynamic and invigorating workout. It’s so much fun!

Give Barre a go :D

#fitness #pilates #barre #yoga #newcastleuk #durhamcity #funworkout #health #healthyoffice #wellness #Wellbeing #workshop #barrefitness #dance