Salmon Fish Cakes (Baked) they were delicious, simple to make and Healthy.
For more recipes go to:
http://www.nhs.uk/change4life/pages/dinner-recipe-book.aspx
Sunday 13 November 2011
Cook n Taste
Salmon Fish Cakes (Baked) they were delicious, simple to make and Healthy.
For more recipes go to:
http://www.nhs.uk/change4life/pages/dinner-recipe-book.aspx
Tuesday 8 November 2011
Thursday 3 November 2011
Wednesday 2 November 2011
EMOTIONAL WELLBEING social activities
HL4Y is a not for profit organisation with charitable aims
We aim to promote Health and Wellbeing to local people in the community (Families,
Children & Young people). As well as running Health workshops, we use Dance, Art & Craft and Leisure activities to enable service users to achieve emotional and Physical wellbeing. Healthier Life 4 You works at both a strategic and service delivery level to re address health inequalities and support local residents to be empowered to improve their health, have more information and better access to local health services.
Venue: Westminster Wellbeing Centre, 192-198 Vauxhall
Bridge Road, London, SW1V 1DX
Date: Fridays from 2pm to 4pm
For residents living in Westminster
For more information email: healthierlife4you@ymail.com
call/text: 07826 253 786
supported by Central and North West London (NHS Foundation Trust)
social activities e.g crotchetting, body movement & stretches etc.
Tuesday 11 October 2011
Lemon Vinaigrette
Old lemons.
Ingredients
Ingredients
- 5 tablespoons extra-virgin olive oil (can use hazelnut or walnut oil)
- 2 tablespoons freshly squeezed lemon juice.
- 1/2 teaspoon Dijon-style mustard.
- 3/4 teaspoon fresh thyme leaves, chopped.
- 1 clove garlic, crushed.
- 3/4 teaspoon coarse salt.
- Pinch freshly cracked black pepper.
- Combine all the ingredients together and stir really well.
- Store in a bottle with a good sealing lid or cork so that the vinaigrette can be vigorously shaken before each use.
Salad
There are many varieties and combinations of salads but the it is the ingredients in the dressing that makes all the difference. Here are a few suggestions.
Waldorf (Apple and Celery) Salad
Raw apples, celery, walnuts and raisins.
Method:
Dice up some apples and celery and add chopped walnuts and raisins. Mix with a dressing of mayonnaise, lemon juice and black pepper and serve immediately or store in a sealed container to prevent the apple going brown.
Easy Potato Salad
Cooked boiled potato
Method:
Cut the potato into bite-sized chunks. Mix with chopped chives and a dressing of a crushed clove of garlic, lemon juice, Dijon mustard and tarragon.
Rice Salad
Cooked rice or couscous
Add chopped tomatoes, red peppers, cucumber, raisins and chopped walnuts to the rice and mix with lemon vinaigrette.
From Eat Well, Waste Less; An A-Z guide to using leftovers.
Waldorf (Apple and Celery) Salad
Raw apples, celery, walnuts and raisins.
Method:
Dice up some apples and celery and add chopped walnuts and raisins. Mix with a dressing of mayonnaise, lemon juice and black pepper and serve immediately or store in a sealed container to prevent the apple going brown.
Easy Potato Salad
Cooked boiled potato
Method:
Cut the potato into bite-sized chunks. Mix with chopped chives and a dressing of a crushed clove of garlic, lemon juice, Dijon mustard and tarragon.
Rice Salad
Cooked rice or couscous
Add chopped tomatoes, red peppers, cucumber, raisins and chopped walnuts to the rice and mix with lemon vinaigrette.
From Eat Well, Waste Less; An A-Z guide to using leftovers.
Tuesday 27 September 2011
BIKEWORKS CYCLE DAY AT LINFORD CHRISTIE STADIUM
It was a great day on the 10th of September when cyclists of all abilities, ages and groups came to share their talents in cycling and had a fun day.
First we had a trial run to test our abilities to take part in the cycle race in the race track around mid morning and we then get to try many different range of bicycles including tandems all at the Linford Christie Stadium.
Then came the race, whereby two people race each other to get to the finishing line in a certain amount of time. People were cheering as words of encouragement were also coming from them to keep the momentum going.
As we progress during the day, the race continue with different individuals of all abilities taking turns and enjoying the fun. Some of us race twice some thrice and some once, but it was all exciting and stimulating.
I race twice and was well spent by the time I finished.
We had healthy snacks (apples and oranges of course) and then we had a barbecue at lunch time
The trainers were absolutely fantastic and the participants were energetic and full of fun.
Certificates were given to all the participants; some of us were full of emotions that we were jumping, shouting and screaming. I cycled 1km in 3 minutes and I have my certificate to show!
It was the first time that such an event was organised in West London by Bikeworks and the large turnout of people proves that cycling is now a popular physical activity and people are enjoying the benefit of it as one of the ways to maintain a healthier life style.
We certainly had a great time! Can't wait to do it again.
Here's our photo holding our certificates with Trainer
Bikeworks offers training sessions and a range of services like maintenance, repairs etc. For more information visit their website at http://www.bikeworks.org.uk/
First we had a trial run to test our abilities to take part in the cycle race in the race track around mid morning and we then get to try many different range of bicycles including tandems all at the Linford Christie Stadium.
Then came the race, whereby two people race each other to get to the finishing line in a certain amount of time. People were cheering as words of encouragement were also coming from them to keep the momentum going.
As we progress during the day, the race continue with different individuals of all abilities taking turns and enjoying the fun. Some of us race twice some thrice and some once, but it was all exciting and stimulating.
I race twice and was well spent by the time I finished.
We had healthy snacks (apples and oranges of course) and then we had a barbecue at lunch time
The trainers were absolutely fantastic and the participants were energetic and full of fun.
Certificates were given to all the participants; some of us were full of emotions that we were jumping, shouting and screaming. I cycled 1km in 3 minutes and I have my certificate to show!
It was the first time that such an event was organised in West London by Bikeworks and the large turnout of people proves that cycling is now a popular physical activity and people are enjoying the benefit of it as one of the ways to maintain a healthier life style.
We certainly had a great time! Can't wait to do it again.
Here's our photo holding our certificates with Trainer
Bikeworks offers training sessions and a range of services like maintenance, repairs etc. For more information visit their website at http://www.bikeworks.org.uk/
Tuesday 20 September 2011
Cook and Taste
We had a cook and taste session yesterday at the Venture Community Centre( W10 5YB), after the African dance and it is just a perfect timing as we were hungry after that workout.
Although we did not do any cooking, we had fruits, pitta bread and humous which was healthy and nutritious and I cannot think of a better lunch than that; all the foods that make up a nutritious and healthy meal.
We also did a session on the "Eat well Plate" which demonstrate what items of food we need to have a balance diet on a daily basis. A combination of vegetables, dairy and fats and oils(to be taken in moderation) in order to have all the vitamins and nutrients that your body needs. But importantly to make fruits and vegetables a part of your diet daily.
Here is a picture of the "Eat well Plate"
Although we did not do any cooking, we had fruits, pitta bread and humous which was healthy and nutritious and I cannot think of a better lunch than that; all the foods that make up a nutritious and healthy meal.
We also did a session on the "Eat well Plate" which demonstrate what items of food we need to have a balance diet on a daily basis. A combination of vegetables, dairy and fats and oils(to be taken in moderation) in order to have all the vitamins and nutrients that your body needs. But importantly to make fruits and vegetables a part of your diet daily.
Here is a picture of the "Eat well Plate"
Sunday 18 September 2011
Basic Crumble -Vegetable
Suitable for summer vegetable crumble:
Courgettes,red peppers,aubergines & tomatoes.
Ingredients
Recipe from: Eat Well,Waste less by Bish Muir
Courgettes,red peppers,aubergines & tomatoes.
Ingredients
- Approx 400g of a combination of the above vegetables (raw)
- 2 onions
- 25g margarine or butter
- 1 tablespoon flour
- 300ml vegetable stock
- 30ml tomato puree
- 30ml horseradish sauce (optional)
- For topping 200g plain flour or 200g of a combination of flour and oats
- 75g butter
Method
- Pre-heat oven to 1700C/3400F/Gas mark 4
- Dice or chop the vegetables, slice the onion, and melt the butter in a casserole dish, fry the chopped onion for about 3 minutes until soft. Stir in the flour, removing as many lumps as possible gradually adding in the stock stirring all the time until you have a smooth sauce
- Add the chopped vegetables, tomato purée
- Transfer the mixture to a large pie dish.
- For the topping, put the flour or combination of flour and oats in a bowl and chop up the butter into the flour.
- Using your hands, gradually blend the butter into the flour until it is evenly distributed and the mixture looks like breadcrumbs.
- Scatter topping over vegetables and bake for 30 minutes.
Recipe from: Eat Well,Waste less by Bish Muir
How Alcohol Affects Your Body
Your Brain-Alcohol, even in small amounts,causes irreparable damage to the brain cells;some die and others are altered.
Your Heart- Alcohol increases the risk of hypertension, stroke,and damage to the heart muscle.
Your Lungs-Alcohol; depress respiratory functions.
Your Reproductive System-In men, alcohol can damage cells in the testes, causing impotence, sterility, and possibly enlarged breasts. In women, alcohol can can cause irregular menstrual cycles and malfunctioning of the ovaries.Alcohol has also been linked to birth defects in infants and to fetal alcohol syndrome.
Your Liver-Because your liver must filter alcohol from the blood, alcohol affects it more than any other organ of your body:
From the book, You -Turn by Hans Diehl and Aileen Ludington.
Your Heart- Alcohol increases the risk of hypertension, stroke,and damage to the heart muscle.
Your Lungs-Alcohol; depress respiratory functions.
Your Reproductive System-In men, alcohol can damage cells in the testes, causing impotence, sterility, and possibly enlarged breasts. In women, alcohol can can cause irregular menstrual cycles and malfunctioning of the ovaries.Alcohol has also been linked to birth defects in infants and to fetal alcohol syndrome.
Your Liver-Because your liver must filter alcohol from the blood, alcohol affects it more than any other organ of your body:
- Excess calories in alcohol are stored as fat in the liver.
- Functioning liver cells die from alcoholic poisoning.
- Scar tissues replaces dead cells, causing cirrhosis.
From the book, You -Turn by Hans Diehl and Aileen Ludington.
Wednesday African Dance
The dance session was absolutely fabulous. The beauty of the dance combined with the harmony of the group contributes to the wholesomeness of the dance performance.
Our Tutor combines African and contemporary dance to give it variety, style and different movements. This is the radiance of the African dance; there is so much joy and artistic expression which go hand in hand with Tutor's and group's poise and elegance, moving and flowing with dynamic gestures and creating a sense of harmony with each synchronise steps.
Dance as a physical activity not only boost your energy but also creates a feeling of wellbeing inside of your body, mind and spirit.
The dance group was great as always. Well done to you all.
Our Tutor combines African and contemporary dance to give it variety, style and different movements. This is the radiance of the African dance; there is so much joy and artistic expression which go hand in hand with Tutor's and group's poise and elegance, moving and flowing with dynamic gestures and creating a sense of harmony with each synchronise steps.
Dance as a physical activity not only boost your energy but also creates a feeling of wellbeing inside of your body, mind and spirit.
The dance group was great as always. Well done to you all.
Monday 5 September 2011
Did you know?
- Refined sugar reduces the effectiveness of your white blood cells by 40 per cent
- Once is eaten, it starts working on your white blood cells in less than 30 minutes, with the effect lasting for up to five hours. 'The sugar work on the gut flora ( important for our immune system )',explains nutritionist Zoe Copsey. 'if our intake is excessive - which for most of us it is- the sugar causes fermentation in our colon, killing off all natural bacteria, therefore weakening our immune system.'
- Refined sugar causes a sharp increase in the glucose levels in your blood, which then causes your body to work hard to reduce it again.
- Sugar produces a significant rise in your 'bad' cholesterol levels (LDL), while also causing a decrease in your 'good ' cholesterol levels (HDL). Copsey suggests this is because refined sugar lacks any vital minerals and vitamins, so it draws from our body's micro-nutrient reserves in order to b e metabolised into our system. Once these 'storehouses' are depleted, the metabolisation of cholesterol and fatty acids is impeded, meaning your body is unable to process good HDL and it is lowered which in turn increases your bad HDL.These are a damaging form of cholesterol and can lead to heart disease, arterial plague and rapid ageing of both the external and internal skin cells.
- Up to 70% of our immune system is located in the gut.'Sugar and refined carbohydrates feed any bad bacteria, creating an environment that is not beneficial for optimum digestion and absorption of food, which ultimately affects every aspect of our health', says nutritionist Alex Manos.
Sunday 4 September 2011
African Dance
We learned new dance moves last wednesday. The movement styles, coupled with the drum beat was out of this world.
The sound and rhythm of the Drum express the mood of the people in different parts of Africa, it is a sign of life. It signifies a sense of belonging and togetherness which we all felt as a group dancing together to the beat of the drum and connectivity with the Tutor who is amazing with her drum beat.
She connects not only with the drum beat and her dance movements but also with her praises.
The dance is a reminder that one is part of a whole, a celebration of life and well being.
The sound and rhythm of the Drum express the mood of the people in different parts of Africa, it is a sign of life. It signifies a sense of belonging and togetherness which we all felt as a group dancing together to the beat of the drum and connectivity with the Tutor who is amazing with her drum beat.
She connects not only with the drum beat and her dance movements but also with her praises.
The dance is a reminder that one is part of a whole, a celebration of life and well being.
Friday 5 August 2011
Sunday 31 July 2011
Top Tips for becoming Active
- Why not get off the bus a stop earlier.
- Turn up the music and dance around the living room, and don't forget to sing.It's also good for your lungs and makes you feel good.
- Try to leave the car at home- log on to Walkit.com to see the distance between two points- it's easier than you think!
- Why not go for a bike ride? Cycling for 20 minutes can burn around 124 calories that's more than a 2 finger Kitkat!
- Try and go for a walk on your lunch break.
- How about taking the children or grandchildren to the park?
- Could taking the stairs give you an extra lift?
- Watch a comedy movie: it is great to laugh!
Laughing makes your stomach muscles tighten, your heart beats faster and more calories get burnt
Tips taken from Get Up & Go! ( Active Lifestyle ) Physical Activity Guide 2011.
Friday Cycle Training
It was really fun last friday at the park with all the ladies. I am really impressed with myself because my children and I cycled from home to the park which is about 5 km or so. At first I was a bit scared because I felt it was going to be a hard task taking on the big motorway with all that traffic but they convinced me that I can do it.
In the end they persuaded me to go with them. On the way to the park, we saw our Trainer who was impressed and I felt that I have finally conquered my fear of cycling on the congested streets.
The lesson I learned is that if you can think it you can do it and sometimes we create all the excuses in the world because deep down we fear how great we are within.
And Iyanla Vanzant, the African American motivatinal speaker, writer and Orator says it best,"When we give in to our fears and avoid taking chances, it is unlikely we will ever overcome the very things we fear"
And A Big Thank you children for your support, encouragement and your confidence in me.
In the end they persuaded me to go with them. On the way to the park, we saw our Trainer who was impressed and I felt that I have finally conquered my fear of cycling on the congested streets.
The lesson I learned is that if you can think it you can do it and sometimes we create all the excuses in the world because deep down we fear how great we are within.
And Iyanla Vanzant, the African American motivatinal speaker, writer and Orator says it best,"When we give in to our fears and avoid taking chances, it is unlikely we will ever overcome the very things we fear"
And A Big Thank you children for your support, encouragement and your confidence in me.
Thursday 28 July 2011
Wednesday 27 July 2011
African Dance session
Today's seesion was amazing! We learned some new dance moves and the music was heavenly. It is wonderful to be able to dance to the rhythm, because African dance movements are challenging if you don't focus and listen to the way the music goes and the beat.
As usual the Tutor was fantastic allowing us to move with our own pace and rhythm.
The dance group were all engaged and eager to learn and it is wonderful to see that even though it's an all ability class, we all connect to the music and Tutor very well and there was laughter,joy and harmony within us and we finished with a sense of elation and fulfilment.
As usual the Tutor was fantastic allowing us to move with our own pace and rhythm.
The dance group were all engaged and eager to learn and it is wonderful to see that even though it's an all ability class, we all connect to the music and Tutor very well and there was laughter,joy and harmony within us and we finished with a sense of elation and fulfilment.
It was great at the African dance last Monday.Our Tutor took us through the steps in an easy comfortable manner so that whatever level you are ( whether a beginner, experienced etc) you can do the moves.
She also relates to us, praising us all the time making us feel we all belong making it easier to connect and communicate with her and with each other in the group.
I think if you can spare an hour of your time a week to just dance at home if you cannot attend the session, it will uplift your spirit and it's a simple good exercise. You don't have to be a dance expert or anything like that.
I look forward to the next dance session which Wednesday at the Portobello Fitness Centre at 10.30am
She also relates to us, praising us all the time making us feel we all belong making it easier to connect and communicate with her and with each other in the group.
I think if you can spare an hour of your time a week to just dance at home if you cannot attend the session, it will uplift your spirit and it's a simple good exercise. You don't have to be a dance expert or anything like that.
I look forward to the next dance session which Wednesday at the Portobello Fitness Centre at 10.30am
Tuesday 19 July 2011
Cycling in the Park
We had our first group training with our wonderful trainer going round part of the park as a group.
It was awkward at the beginning trying to familiarise ourselves with how to be comfortable on the bike while at the same time doing the signals with our hands. This is one of the most important part of the training because signalling is an indication to other road users that you are a careful and responsible rider and you respect other road users because you are signposting not just cycling for the sake of it and going in any direction like a headless chicken.
It was awkward at the beginning trying to familiarise ourselves with how to be comfortable on the bike while at the same time doing the signals with our hands. This is one of the most important part of the training because signalling is an indication to other road users that you are a careful and responsible rider and you respect other road users because you are signposting not just cycling for the sake of it and going in any direction like a headless chicken.
Monday 11 July 2011
African Dance
The weekly African dance session today with the group was energetic and fast paced. The tutor made sure the participants had a good work out.
We in the group find that the more you get into the spirit of the dance, the more the music takes you on a journey.
This is one of the main reasons why dance is good for the mind, body and spirit. You just feel elevated.
You feel as if you can take on the world and run free.
Over the past months that the participants had been doing the dance sessions, they had come to associate it as part of their 'A must do' activity with joy and harmony. The smile on everyone's face during and after each sessions tells all the story.
We just feel wonderful and grateful to be alive and well.
Keep up the good work everyone.
We in the group find that the more you get into the spirit of the dance, the more the music takes you on a journey.
This is one of the main reasons why dance is good for the mind, body and spirit. You just feel elevated.
You feel as if you can take on the world and run free.
Over the past months that the participants had been doing the dance sessions, they had come to associate it as part of their 'A must do' activity with joy and harmony. The smile on everyone's face during and after each sessions tells all the story.
We just feel wonderful and grateful to be alive and well.
Keep up the good work everyone.
Friday 8 July 2011
Cycling with Friends in July
It was great today cycling with friends and connecting but also sharing ideas about health and wellbeing and being in control of your health.
We also went picking berries to connect with nature and give thanks to the abundance that is in nature and give thanks.
Although it was raining at the beginning of the cycling session, we carried on regardless, just focussing on being free and healthy and enjoying the day.
Our Trainer was very supportive as always and kept motivating and encouraging the new comers in the group.
This is what life is all about. Loving and enjoying what you do and going with the flow.
We also went picking berries to connect with nature and give thanks to the abundance that is in nature and give thanks.
Although it was raining at the beginning of the cycling session, we carried on regardless, just focussing on being free and healthy and enjoying the day.
Our Trainer was very supportive as always and kept motivating and encouraging the new comers in the group.
This is what life is all about. Loving and enjoying what you do and going with the flow.
Monday 20 June 2011
Saturday 16 April 2011
Cycling Sessions in Kensington & Chelsea
Cycling sessions support and tutors from Bikeworks. Sessions organised by healthier Life 4 You. For more information please email: healthierlife4you@ymail.com
Wednesday 13 April 2011
Hampton Court
Some of the ladies from the African Dance sessions went to Hampton Court a couple of weeks ago.
http://www.hrp.org.uk/hamptoncourtpalace/
PLEASE FEEL FREE TO COMMENT. enjoy the pictures.
http://www.hrp.org.uk/hamptoncourtpalace/
PLEASE FEEL FREE TO COMMENT. enjoy the pictures.
Thank You
For more information on activities available please contact Healthier Life 4 You at email: healthierlife4you@ymail.com
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