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Lockdown Newsletter – Week 3

Whether you’ve taken part in the Open today, Emma’s savage Sunday, are working or chilling with a bowl of ice-cream we hope you’ve had some fun this weekend.

This week we’ve had a double-under workshop, a full timetable of ZoomWods and HomeWods, our second installment of Ready Steady Cook with Charlie, 3 yoga classes with Leanne, a mobility class with Emma and a coffee morning with Amy.

It’s also been great seeing you all getting involved with the Bingo..don’t forget to email us, so we can add you into the raffle.

We really hope you’re all doing OK, if you’d like to talk please do reach out, either to one of the Valesco team members or your buddies from the classes. We really are all here to support each other and help each other through.

As always, if you’d like to contribute to the Newsletter..whether it be an article, something you’ve found useful or just want to let us know what you’ve been up to please do get in touch!

THE ULTIMATE FEEL-GOOD...

FEEL GOOD

This week our very own Ashley Boyd, created the ultimate feel-good video! Click here to view it, turn the volume up LOUD and keep an eye out for some familiar faces.

NUTRITION WITH VIKI - EAT THE RAINBOW

RAINBOW

One of my favourite pieces of advice was given by journalist Michael Pollan: ‘eat food,
mostly plants, not too much’.

What’s that got to do with rainbows?

This week I want to set you the challenge of getting as much variety of colour into your diet
on a day to day basis. Eat the rainbow…and no I don’t mean Skittles (actually I think that
was Taste the Rainbow). Do this by eating real whole food, mostly plants, to satiety. This is
the best way, without going into complex scientific detail, to ensure you’re achieving a good
daily intake of micronutrients such as vitamin C, A and zinc that play such a vital role to our
immune system. At this time, we particularly want to make sure we are getting high
antioxidant foods (think berries, dark green leafy veg and citrus fruit) which help to oxidise
free radicals.

So here it is my guide to eating the rainbow:
RED Peppers Tomatoes Strawberries Apples
ORANGE Oranges Sweet potatoes Carrots Squash Mango Papaya
YELLOW Banana Cauliflower Peppers
GREEN Greens! Spinach, Kale, Lettuce, Sprouts, Broccoli, Avo….the list goes on
BLUE Blueberries…need I say more
INDIGO Figs Red grapes Blackberries
VIOLET Red Cabbage, Beetroot, Aubergine, Purple Sprouted broccoli

This challenge isn’t about being as virtuous as possible, its about getting a broad spectrum
of colour and variety because each colour represents a different nutrient that can be
digested in food form. Science has literally only touched the tip of the iceberg when it
comes to just how amazing plants can be. If you think you can get away with eating
whatever you want and then chewing on a mainstream multi-vit daily, think again. Firstly,
supplements are designed to supplement a good diet and secondly, at the end of the day,
most supplements are synthetic. That doesn’t mean they don’t serve a purpose, but they
will never live up to the real thing.

So, get creative my friends. Fruit and veg wise, aim high! Go for 8 portions (think a piece of
fruit or veg, half cup berries, full cup greens), preferably 5 veg, 1 berries (any) and 2 fruit.
Why not add some peppers into a tomato pasta sauce, chuck in a handful of spinach into
your morning smoothie, buy mixed frozen berries and blend them with yogurt, roast a load
of colourful veggies and have as a side with a cous-cous salad or chicken roast? And finally,
make real food accessible. Have a fruit bowl while you are working from home, refill Kilners
with wholegrains, nuts and seeds, so they are easy to reach for when cooking, buy herb
plants to brighten up you kitchen and to chuck into sauces. The world is your oyster!*

*Literally the highest source of zinc you can eat!

DOWN DOG

DOWN DOG

We wanted to let you know about an app we’ve been finding really helpful..especially if you can’t make Leanne’s Yoga Classes.

It’s called the Down Dog app, it’s free until May and it great if you need 15 mins to breathe or take some time out. You can pick the style of yoga, how long you want to do it for and our personal fave how long you’d like the Shavasana (the lie down bit at the end!) to be. You can also pick which bit of your body you’d like to focus on and the level you’re at.

Forward fold into your app store to download it!

PARENTS COFFEE MORNING

PARENTS

If like Sarah you’re missing contact with other parents to share ideas, have a little moan about being tired and enjoy a little solidartiy then join her for a coffee morning on Wednesday at 11! We’ll grab some much needed caffeine and cake and all share what’s been working for us since we’ve been in lockdown.

WELL-BEING WITH SARAH

WELLBEING

Hi Everyone, for those of you who don’t know me I look after our socials, Scale it Up and write the newsletters for Valesco. Like so many others, I’ve battled with mental health issues for the last 20 years and have developed ways that help me manage my mental health. I’m a trained mental health first aider but am in no way a professional or an expert. I just wanted to share some things that help me in the hope they are useful. If you are really struggling, or in crisis please click here for more help.

Writing your wellbeing plan

You know yourself better than anyone else and you know what will help you feel better. When I was pregnant I was really worried about how I would cope, and my consultant suggested I create a plan to give myself permission to do all the things I know make me feel better when I’m struggling but I find hard to do. I found having a plan made me feel less anxious in general and it’s great to refer back to when I’m having a bad day. I think having a plan like this could be really useful for everyone not just those with mental health problems.

You can approach this anyway you like but mine has, a list of tell-tale signs that I’m struggling both as a prompt for me and to help my partner recognize when I might need some help. I then have a list of people I can call if I’m struggling. For me, this is made-up of friends but it could have family or support lines on their if you find them useful. I find having them all written down gives me permission to call them without worrying about intruding on their days. I also have a list of health care professionals my partner can call if he’s really worried.

I then have a spider diagram full of all the things that make me feel better. This will be different for everyone but mine includes, a nice bath, yoga, ice-cream, fresh-air and putting my make-up on!

Your plan could be digital, on paper, in a book..it could be shared with loved ones or kept just for you. I think given that we all have more time than every before it’s a really great opportunity to thing about your wellbeing and what helps you.

If anyone would like anymore info or just to chat in general, please do reach out! Look me up on social media (Sarah Jennings) or drop me an emaill.

MORE TO LOCKDOWN LIFE THAN HOUSEWORK...

MORE TO LIFE

If you’re looking for a way to manage the housey-stuff at the moment, or just make sure everyone is doing their fair share then we highly recommend the Organised Mum method.. spend less time doing chore but get more done… yes please!

Coach Johno is the expert on this if you need any tips!

CHARLIES CORNER

coach c

Ready, Steady, Coooook- Coach C’s Smoked Mackerel Pate and Super Crispy Chips

Coach C’s Smoked Mackerel Pate.
200g Smoked mackerel, peppered if you like.
Half a normal tub low fat cream cheese.
Juice and zest of half a Lemon.
Half t spoon of horseradish(non essential)
Bunch parsley (non essential)
Black Pepper if using non peppered mackerel.
Blitz it all up in a food processor until Smooth. Add more lemon if a little to firm.
Serve with Melba toast and garnish with Parsley and lemon wedges.
Perfect for canapés, a starter, lunch or just a great healthy snack.

Charlie’s Healthy Chips

Heat your roasting tray in the oven to 180 degrees
No need to peel the potatoes for this, just cut them in half long ways and then slice into about 5mm slices no bigger.
Take your hot tray out of the oven and cover it with fry light cooking spray. Toss the potatoes in and spray with a load more fry light.
Mix about vigorously, the chips should be a separate as possible and only one layer high.
Quickly put them straight back into the oven before the tray cools and turn heat up to 200 degrees, cook for 10 mins.
Take out and move around with a strong spatula. Put back in the oven for a further 25 mins or until they are super crispy. Don’t be afraid to move them around again and cook for a bit longer. They should be super crispy. Add salt and serve immediately.

Boom! Enjoy x

If you make any of Charlies Recipes don’t forget to upload a pic onto Facebook/Instagram and tag us so we can see your creations

RENATA'S SOURDOUGH RECIPE

SOURDOUGH

If you’re looking for something to accompany Charlie’s hummus or pate then this is the recipe for you. Enjoy and don’t forget to post a pic and tag us on Facebook/Insta.

Sourdough Starter: 

  • Mix about 100g rye flour and 100g fruit juice in a container and mix well (If you don’t have rye flour, strong flour is OK. Equally, water is OK too but fruit juice works better).
  • Mix daily for about 5 days until it becomes very bubbly. If you get mould on it, you have to throw it away and start again. But if it is just white mold on the sides of the jar only, you can just wipe it off and make sure not to neglect the starter in the future.
  • Around the 5th day, add equal weights of flour and water and leave for a final 8-12h before you can use it or put in the fridge.
Once in the fridge, you can get away with feeding weekly. But you will need to use some starter up or throw some away. Make sure you use a jar that’s big enough to allow the starter to rise.
Sourdough Loaf:
Ingredients:
450g strong white flour (+ some for dusting)
300g tepid water
150g starter
10g table salt
semolina for dusting (optional)
  • Mix the water, flour and starter and leave for 30 min.
  • Add the salt and knead for about 10 min until the dough is stretchy and smooth.
  • Allow to rest in a warm place for 4h or until it rises by at least 50%. You can extend this by letting it prove for 2h and then placing in the fridge for up to 24h.
  • Turn the dough out onto an unfloured surface and shape into a ball.
  • Rest for a further 2-3h in a proving basket.
  • Preheat the oven to about 250C, 30 min before the dough is ready. Preheat with a dutch oven or a pyrex dish inside it.
  • Turn the dough out onto a semolina dusted tray or piece of greaseproof paper. Score the top using a razor or very sharp knife.
  • Slide the dough inside the dish (with the greaseproof paper).
  • Reduce the temperature to about 220C. Bake for 20min with the lid on (if you don’t have a lid, pour some water onto a baking tray underneath to create steam), then for a further 20-30min without the lid.
Team-Valesco

Until Next Time, Big Love Team Valesco xxx

Save The Date

Save The Date

Save the date- Isolation Style

We’ve got lots more up our sleeves to keep you guys connected and beat the boredom. Some of the things we have coming up are:

  • Book Club
  • Paint your pet
  • Lockdown bake-off
  • Step count challenge
  • The ‘school science’ project challenge
  • Specialist classes – DU workshop, Weightlifting technique class, Mobility classes and a Banded Bro sesh
  • Bi- weekly Quiz – next quiz night 08/03/2020
  • Weekly ‘Ready Steady cook’ with Charlie
If there’s anything else you’d like to see us host, please do get in touch!

Who Wore It Best

M&H

Here’s one from before the lockdown started.. our favorite coaching couple, Meg & Henry in their matching coaches uniform!

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Valesco goes ONLINE!

Now, more than ever, is the time to move! So we are taking Valesco online to enable our current community and anyone wanting to join us to do just that. In a fun and inclusive environment, we bring you the very best of our training methodologies and community...ONLINE!

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