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/

Nutrition for Kids

http://support.pcrm.org/site/DocServer/Nutrition_for_Kids.pdf?docID=801

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"

Basic Crumble -Vegetable

Suitable for summer vegetable crumble:
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

1. Pre-heat oven to 170⁰C/340⁰F/Gas mark 4 .
2. 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
3. Add the chopped vegetables, tomato purée and horseradish sauce, if using salt and pepper, cover with a lid and place in the oven for 45 minutes.
4. Transfer the mixture to a large pie dish.
5. For the topping, put the flour or combination of flour and oats in a bowl and chop up the butter into the flour.
6. Using your hands, gradually blend the butter into the flour until it is evenly distributed and the mixture looks like breadcrumbs.
7. 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:

• 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.

Your immune system-Alcohol weakens the body's defense against infection and breast cancer.

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.

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.

Excerpts from Metro (Body Matters),Monday, August 8, 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.