We will now be covering new areas: Marylebone, St. John’s Wood, Little Venice, Paddington in addition to the ones that we have been covering in the past. To view the full list of the areas we cover, please click here.
For the last two weeks of March Pilates Wellness is offering a FREE lifestyle and nutrition consultation to all her new clients.
If you feel that have tried many different fitness and diets approach, but have not been reaching your goals, why not take advantage of our free assessment and advice.
Offer is valid for all those booking a 10 block classes of Pilates and Pilates/Barre.
For more information and to contact us, please click here.
Spring is now here, and so it is a wider choice of delicious green vegetables. Here is a simple, but nutritious salad that you can use as side for fish and meat, or on its own for a light dinner. This simple seasoning of apple cider vinegar and olive oil, will also be useful to maintain an healthy gut, and will provide a good balance of Omega 3 and Omega 6 fatty acids. Ingredients (serves 2-3)
- a bunch of asparagus
- a cup of fresh peas
- a packet french beans
- apple cider vinegar (organic)
- extra virgin olive oil
- a teaspoon of raw honey
- wholegrain mustard
- sea salt to season
Wash and prepare the vegetables and steam them for a few minutes. Remember to keep the vegetables crunchy, so it is important not to overcook, both for taste and to maintain nutritional value. Prepare the seasoning with the apple cider vinegar, honey, extra-virgin olive oil and mustard, mix it up, pour it on the vegetables and serve. Leftover from this salad can be used as an healthy lunch box for next day, like in our quinoa and spring vegetable salad.
How to keep full between meals and resist that temptantion to reach for the cookies box at the office and maitain an healthy diet?
Here are some good tips from Harvard Medical School.
- Go for the grain. Whole-grain snacks — such as whole-grain low-salt pretzels or tortilla chips and high-fiber, whole-grain cereals — can give you some energy with staying power.
- Bring back breakfast. Many breakfast foods can be repurposed as a nutritious snack later in the day. How about a slice of whole-grain toast topped with low-sugar jam? Low-sugar granola also makes a quick snack.
- Try a “hi-low” combination. Combine a small amount of something with healthy fat, like peanut butter, with a larger amount of something very light, like apple slices or celery sticks.
- Go nuts. Unsalted nuts and seeds make great snacks. Almonds, walnuts, peanuts, roasted pumpkin seeds, cashews, hazelnuts, filberts, and other nuts and seeds contain many beneficial nutrients and are more likely to leave you feeling full (unlike chips or pretzels). Nuts have lots of calories, though, so keep portion sizes small.
- The combo snack. Try to eat more than one macronutrient (protein, fat, carbohydrate) at each snacking session. For example, have a few nuts (protein and fat) and some grapes (carbohydrates). Try some whole-grain crackers (carbohydrates) with some low-fat cheese (protein and fat). These balanced snacks tend to keep you feeling satisfied.
- Snack mindfully. Don’t eat your snack while doing something else like surfing the Web, watching TV, or working at your desk. Instead, stop what you’re doing for a few minutes and eat your snack like you would a small meal.
- You can take it with you. Think ahead and carry a small bag of healthful snacks in your pocket or purse so you won’t turn in desperation to the cookies at the coffee counter or the candy bars in the office vending machine.
For more nutritional advise you can contact us on our main website Pilates Wellness
A delicious and easy to make salad, filling and packed with nutrients.
Ingredients ( serves 2 )
- 1 bag of mixed green salad
- 1 packet of king prawns ( ready to eat)
- 1 large avocado
- extra-virgin olive oil
- half a lemon or lime
- a small piece of fresh red chili ( optional)
- sea salt and pepper to season
Put the sald in a bowl, add the chopped avocado and the prwans. Season with a small amount of extra-virgin olive oil and a few drops of lemon juice. You can also add a finely chopped small piece of chili.
Great if you have a cold as the spices help to fight inflammation.
- a small slice of pumpkin
- 2 carrots
- a medium onion
- 1 garlic clove
- a small piece of ginger ( peeled and grated)
- 1/2 organic stock cube ( kalo)
- Cumin seeds
- a tiny sliced piece of red chili
- a dash of turmeric
- a small sprig of thyme
Peel, wash and chop all the vegetable, put them in a pot with all the spices. Add water, bring to boil and then let it simmer for 20-30 min. Puree, serve!
Get in shape for the party season with a bespoke workout combining two of the most effective fitness methods: Pilates and Barre .
Tone your abs, lift your bum, sculpt your legs, working towards that lean and long body and a posture of a ballerina.Train in the comfort and discretion of your own home, to achieve results that can really amaze you, with an experienced Pilates and Barre instructor.
Please quote PWWP for a complimentary 10% to all block bookings.
You can visit our main website on here www.pilateswellness.co.uk