October 2019
Helping you EAT, MOVE and THINK your way to better health
Estelle is getting better by the day but, with all that time off to let her knee heal, she has been thinking about the value of restructuring her days into a better routine. –––>

We all day dream of being able to simply stop, sit on a beach, gaze at the trees, do nothing but catch up on our favourite TV series. However, if you are forced to do that, it's easy for level of frustration to kick in. Is your head space capable of coping with no plans for the day, no target to reach or projects to do? After the novelty wears off, just sitting and doing nothing can become very negative mentally plus the lack of movement is absolutely not good for our bodies.

For those who have limited movement for health reasons or if you work from home, it's worth setting up a daily routine and sticking to it as much as possible. Apart from building in time for necessary chores, it's vital to build in time just to move. Our joints quickly stiffen if they aren't used, while our brain function improves with regular movement, no matter how minimal.

Establish a routine –––>

Set a plan for your day as a schedule will make you more productive.
Build in specific time slots to walk away from your sofa, computer or desk. Even
a five minute walk around the block will force your brain to refresh.
Go outside – breath the air, count the trees, find animals in the clouds.
Get up a little early – sunrise in autumn is a gorgeous thing!
Take time to cook something to eat rather than grabbing a pre-made meal.
...rules are meant to be broken! Be flexible and spontaneous!

At the practice –––>

The other side of being forced to stay home is that we have all been reminded of the importance of having an amazing team. Estelle is delighted to have introduced Paul Kjos to the practice and, even better, he has agreed to stay with us for the foreseeable future. He will be working all day Monday and Friday afternoons. And as you know, Vanessa Waters is back with us as well.
The team is (l-r): Estelle, Jo, Paul, Vanessa, Nell, Ros, Tracy, Clare and Catherine.

Recipe –––>
Butternut Squash Risotto
Stand, chop, stir and serve for a delicious lunch!

2 tbsp extra virgin olive oil and 1 tbsp ghee (or butter) 2 butternut squash, peeled, seeded and cut into chunks 1/4 cup white wine vinegar 1 tbsp fresh chopped parsley 60-100 ml fresh chicken or vegetable stock

Heat the oils and salt over low heat and gently fry the onions until just caramelised
Place the squash in a food processor and pulse until it has a rice-like consistency.
Add the squash to the onions are caramelised and sauté for 3-4 minutes before adding the vinegar, parsley and broth.
Cover and cook over medium heat for 30-35 minutes until the squash is completely tender. Stir every now and then adding more broth if necessary. Serve immediately.

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