KSFL News!!!

Good Morning!!I am writing this and the sun is shining brightly through my window. I don’t to shut the curtain, but it’s glaring on my laptop screen and I cannot see a thing. Hahaha!

Not sure if I have mentioned this but KSFL was in the paper last Thursday (Page 22). Did you see it? It was a wonderfully, honest article written by the lovely Hanna from the Banbury Guardian. Thanks Hanna for taking on the 7 day elimination challenge. Your results were just fantastic and your positive attitude throughout was amazing!!

This week I would like to talk about fat in our diets. For years many of us have avoided fat, because we thought if we ate it then logically we would end up fat. But this is not the case. Remember, any processed food that has had fa removed (fat free) is loaded with sugar or even worse sweeteners.
So, why should we eat fat in our diets? First thing I need to explain here, on KSFL the fats you are eating are all good fats. Some fats are more harmful but seeds, nuts, avocados to name a few are great sources of fat (in moderation). Don’t be fooled, if you are sat at your desk 9-5 snacking on nuts all day, think again!! Yes you can eat nuts, but not 200g!! That’s just too much fat and you will probably spend the rest of your day sat on the loo.
Our bodies need fat to function. Low fat products in supermarkets create high insulin load to your blood sugar levels. As I have mentioned above, to eliminate something from a recipe, requires something else being included to replace it. LOW FAT OFTEN MEANS HIGH SUGAR! Sugar creates fat.
Fats to be avoided are: vegetable oil, chocolate bars, cheap cheese, non grass fed meat, microwave meals, chips, deep fried breaded food etc…
Fat supresses (reduces and slows) the effects of insulin. The majority of our brain tissue is made up of fat. We are often scared of the word fat because the intention is to lose fat. In reality, you need to eat good fats to lose fat.
KSFL recommends a mixture of good fats because they lower cholesterol and improve the function of your heart.
Good forms of fat: avocados, nuts, coconut oil (used in cooking), omega 3 (found mostly in fish) and flaxseeds.

Recipe time

Quinoa Carbonara

Serves 2

1/2 cup dried quinoa
Low sodium stock
Lean bacon x3 rashers
1/2 red onion
1/2 a ripe avocado
Lemon juice
Water
Herbs/spices
Salt & pepper

Method

Cook the quinoa as instructed on the packet with the low sodium stock. Meanwhile – fry the onion in some coconut oil for a couple of mins, then add the chopped up lean bacon. Set on a low heat while you make the sauce.

Scoop out 1/2 of the flesh from the avocado into a blender/mixer, add a splash of lemon juice and some water (enough so that the mixture is creamy like a sauce). Feel free to season with herbs or spices, whichever you would prefer. Season with salt and pepper. Taste.

Once the quinoa is ready, mix the sauce, bacon and onion together. This will look green, but tastes amazing!! To bulk it out why not add some peas. It actually reminded me of risotto another one of my old favorites when I used to eat WHITE CARBS!!

Important dates!

Fitness & Wellness Workshop 31st May 2014 (Saturday)

This is the 2nd Fitness Workshop we have ran in Banbury. The first was a great success and now by popular demand we are running another one. There will be a variety of fitness and dance classes that you can come along and try. Taught by some of the best Instructors Banbury has to offer. Also included in the day is a FREE Kick Start Fat Loss (KSFL) taster session where you can find out how the KSFL members are getting on with their new lifestyle and maintaining those fat loss figures! Tickets are £20 for the whole day or £10 for 2 classes. If you would prefer just to attend one session of the day £7.50. There will be lots of other interesting bits and bobs happening throughout the day.
Also – if you fancy a beauty treatment Debra Page is offering 20 minute sessions for £10. Let me know if you are interested as we will need to book you a slot and request a £5 deposit to secure the booking.
Don’t miss out – tickets will go very fast. To book email sindy.matthews@hotmail.com or call 077363 09921
Banbury Show – 8th June 2014 (Sunday)

FREE STUFF!I am teaching FREE classes at Energie Fitness Club in Grimsbury starting on Monday 19th 6-7pm. The class is called Beat Box. Some of you may have attended the class before. It is a boxing class using focus pads and boxing gloves. Want to see more http://www.fightklub.co.uk/

On the 4th June, I am giving a FREE KSFL Taster session. This is so exciting! Details below:

9:30am Ex Servicemans Village Hall, Bloxham

These are KSFL Express sessions that consist of a weigh in and a 30 min talk on nutrition, fitness and motivation. There won’t be any exercise session as the HIIT workouts can be done from the comfort of your own home. These sessions are for those that can’t make it to the evening session due to shift patterns or for Mum’s that can’t get a baby sitter etc…. If you know of anyone that would benefit from this please share the info with them. The first session is completely FREE!!

COMING SOON – KSFL 9:30 -10:30 Energie Fitness Club, and

Fitness Pilates Express 12:30-13:15 Energie Fitness Club
Eat clean and train smart
Sind
Mobile: 077363 09921

Email: sindy.matthews@hotmail.com
Website: www.kickstartfatlossbanbury.co.uk
Twitter: @SindyMatthews3
Instagram: mini motivator
Posted on: May 15, 2014, by : Sindy Matthews

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