Class timetable

October-December Class Timetable

Beginners Yoga

Monday 30th Oct - 4th Dec 730-830 pm ( I will also be holding 2 extra class at the end of the block dated Monday 11th and 18th Dec £7.50 if enough people are interested )

Helping to restore ,calm and balance both mind and body .
A flowing gentle sequence of poses to help gain strength , stamina , flexibility and balance .

Venue -Louth Trinity Centre ,262 Eastgate, Louth LN11 8DJ

Pregnancy yoga classes

Thursdays
745-845pm

Starting Thursday 2nd Nov-7th Dec 6 week block ( I will also be holding a extra class dated Thursday 14th Dec at the end of the 6 week block provided enough people are interested .

Venue: Louth sports physio and Injury clinic , upgate ,LN119JN .

Bringing greater awareness and connection to mother and baby
A 6 week pregnancy yoga course designed specifically for pregnant Mums to help prepare mothers to cope with the emotional, physical and mental changes within their bodies and prepare them for motherhood. Using poses, relaxation and breathing exercises to help guide you through the stages of pregnancy, labour and beyond. Giving your baby the best possible start.

(HOP) Hour of Power classes

A fitness class that challenges the mind and body from the beginning to the end !
"Designed to maximize your energy capacity, dramatically improve your fitness and permanently change your physique"

"An ultimate workout with the perfect combination of Cardio, Strength, Yoga, in a Full-Body workout.. Hour of Power® ticks all the boxes!"

Mondays 6-7 pm
30th Oct - 18th Dec - 8 week term
Venue -Louth Trinity Centre ,262 Eastgate, Louth LN11 8DJ
Parking -Off road parking ,nearest car park is Morrisons .
£7 PAG
Please bring a towel and plenty of water!

Mixed ability Power Yoga classes

Tuesdays

Oct 31st -5th Dec ( i will also be holding 2 extra classes right up to xmas dated Tuesday 12th and 19th Dec on a PAG basis provided enough people are interested - £7 )
730-830 pm
£7 pay as you go or £40 6 week block booked in advance .( Please note you are welcome to PAG but you would need to book each week and i would not be able to guarantee your place as it would be based on first come first served and those whom have paid in advance for the full block have a guaranteed place each week as numbers are limited to 10 only )

A challenging flowing sequence aimed at strengthening , toning , increasing flexibility , balance and core strength .
Venue: Louth sports physio and Injury clinic , upgate ,LN119JN .

yoga / meditation infused class

Yoga and guided meditation infused class
Tuesday 12th December 10-12pm 

Join Debi Wright REIKI Master/teacher. Meditation teacher and myself international yoga teacher Lucy Dee Cawdron for two hours of complete well being.

Aiming to support your mind body and spirit with this special class of meditation and yoga.
Join Debi as she relaxes you with a simple guided meditation aiming to totally relax you and allow any worries and anxieties simply melt away leaving you ready to participate in a gentle yoga session with Lucy (suitable for all levels) and finish with a crystal chakra balancing meditation aiming to balance renew and support you.
A fantastic session supporting your well being before all the festivities begin.
Take time out to renew 're Energise and feel balanced and raring to go.
Booking essential
Payment on booking.(non refundable)
Pay pal
Or bank transfer
Namaste x

Hour of Power classes

Dear All 

At last Hour of power has begun !
I am very particular about what type of fitness classes i teach , I prefer Classes that are mindful and involve mind ,body and spirit . I am very passionate about Hour of Power because it incorporates all that and requires complete focus , there is no other class like it.
Dragon Radovic is the founder of HOP and fitness 4x4 training and his son Rajko is the pioneer and trains and certifies each and every student himself . The nearest HOP class to Lincolnshire is Cambridgeshire , so we are very lucky 😊
I am aware most have already confirmed attendance but if you have not already please let me know .

HOUR OF POWER -New ultimate fitness class 

Mondays days 6-7pm

Venue -Louth Trinity Centre ,262 Eastgate, Louth LN11 8DJ

Parking -Off road parking ,nearest car park is Morrisons .

£7 PAG

Please bring a towel and plenty of water

"A fitness class that challenges the mind and body from the beginning to the end"

For more information please visit my HOP face book page and like /share -
https://www.facebook.com/groups/772440719599704/

Here is the official HOP website -https://hourofpower.fitness4x4.com/

Hour of Power® | The Ultimate Workout by Fitness4x4®
hourofpower.fitness4x4.com

For years I have been trying to find a workout with the perfect combination of Cardio, Strength, Yoga, in a Full-Body workout...and Hour of Power® ticks all the boxes!

Here is a link to Rajko s youtube clip so you have a little idea what to expect 😊
https://www.youtube.com/watch?v=TrAtUr3v6u4

Hour of Power Workout The Ultimate Fitness Workout, based on the incredible Fitness4x4 Training Method. The original total-body cardio-strength workout. Fully ...
See you soon !
Lucy x

NEWS & CLASS TIMETABLE

NEWS

I have just completed my HOP (Hour of power certification )
I am so excited to be bringing these classes to Lincolnshire starting after the summer holiday period  .

What is the Hour of Power (HOP)?

Imagine a fitness class that allowed you to develop the mental focus of a yoga master, the core muscle conditioning of a gymnast, the high-energy & fat-burning capability of an elite cyclist, and yet the full-body muscle development of a gym athlete. Imagine achieving those results through a single studio fitness class that has been tried and tested for over 30years, breaking records and changing lives for tens of thousands of ordinary people from every walk of life… you are imagining HOP®
https://www.youtube.com/watch?v=2XvYeqM-XYk 


CLASS TIMETABLE

BEGINNERS YOGA  (coming soon )
MONDAYS 
730-830pm
Louth Physiotherapy and Injury Clinic
6 week course
£7.50 (£45)

GUIDED MEDITATION INFUSED POWER YOGA CLASS (With Lucy Cawdron and Reiki Master Debi Wright )
19th May 
Thursday 
730-830pm 
£8
Monks Dyke Tennyson College 
Louth 
Lincs 

PREGNANCY YOGA CLASSES 
730-830pm
Louth Physiotherapy and Injury Clinic
Thursdays -6 week course
£7.50 (£45)


POWER YOGA CLASS
Tuesdays 
730-830pm 
£5
Monks Dyke Tennyson College
Monks Dyke Road
Louth
LN11 9AW


IF YOU WOULD LIKE TO KNOW MORE ABOUT NUTRITION AND MY RECIPES YOU CAN PURCHASE MY YOGA 7 DAY DETOX PLAN £10

YOU CAN ALSO PURCHASE MY POWER YOGA DVD £10 -PLEASE NOTE I ONLY HAVE A FEW LEFT NOW .

 

PLEASE LIKE MY FACEBOOK PAGE FOR UPDATES AND NUTRITIONAL HEALTH AND FITNESS TIPS-
https://www.facebook.com/Enerchi.fitness1/

Namaste x
 

The 7 Chakras for healing

Dear Yogis

Tomorrow evening i will be do a special class aimed at helping us to balance our 7 chakras using the poses bellow specifically to help release any energy blockages within the body .


The seven chakras are the centers in our bodies in which energy flows through.

Blocked energy in our seven chakras can often lead to illness, so it's important to understand what each chakra represents and what we can do to keep this energy flowing freely. 

1. Root Chakra — Represents our foundation and feeling of being grounded.

• Location: Base of spine in tailbone area.
• Emotional issues: Survival issues such as financial independence, money and food.

Tree Pose 

Great for feeling more alert, secure, and stable. 

 When it is blocked or out of balance, you can become needy, have low self-esteem, or have self-destructive behaviours. When in balance, you feel strong and confident; you can stand up on your own two feet and take care of yourself.

2. Sacral Chakra — Our connection and ability to accept others and new experiences.

• Location: Lower abdomen, about two inches below the navel and two inches in.
• Emotional issues: Sense of abundance, well-being, pleasure and sexuality.

Goddess Pose (wide leg squat)

Great for generating creativity and emotional stability. This chakra corresponds with your reproductive system and represents  creativity, and fertility

 When it’s out of balance, you can feel emotionally unstable, guilty, or hard on yourself.

 When it’s in balance, you feel creative, positive, and receptive to change—like the ocean and its tides, you’re in the flow. 

3. Solar Plexus Chakra — Our ability to be confident and in control of our lives.

• Location: Upper abdomen in the stomach area.
• Emotional issues: Self-worth, self-confidence and self-esteem.

Boat Pose 

Great for fostering personal power, change. You’ve heard the expression “firing on all cylinders.” When this chakra is in balance, you feel alive and have the self-esteem and confidence to take action and be productive. When it’s blocked, you lack courage, have low self-esteem, and feel stagnant 
and inert. By working on this chakra, you can awaken your true 
personal inner power and work through your fear of taking risks.

4. Heart Chakra — Our ability to love.

• Location: Center of chest just above the heart.
• Emotional issues: Love, joy and inner peace.

Camel Pose 
Great for being more joyful, loving, and empathetic. Awaken to the power of unconditional love within you through compassion, forgiveness, and acceptance. When the heart chakra is blocked, you become possessive and codependent, and may form dysfunctional relationships. You may also stay isolated for fear of rejection. When you stimulate this chakra, you can heal past wounds by reopening your heart, learn to love unconditionally, and form healthy relationships.

5. Throat Chakra — Our ability to communicate.

• Location: Throat.
• Emotional issues: Communication, self-expression of feelings and the truth.

Supported Shoulderstand 

Great for becoming more outspoken, finding your voice. When this chakra is blocked, you may feel like you can’t find your voice or your truth. You may also be overly talkative and not listen to others. When this chakra is open and stimulated, your voice moves through space to help you communicate your emotions in healthy ways. You also become better at listening to others and honoring their personal truths without judgment.

6. Third Eye Chakra — Our ability to focus on and see the big picture.

• Location: Forehead between the eyes (also called the Brow Chakra).
• Emotional issues: Intuition, imagination, wisdom and the ability to think and make decisions.

Easy Pose

Great for learning new things, trusting your instincts. This chakra is associated with your intuition, or sixth sense, and governs how the rest of the chakras 
function. When it’s functioning well, you have insight, and you trust your inner 
wisdom to face life’s challenges and choices. When it’s blocked, you feel close-minded, too attached to logic, untrusting, and cynical. Working on the sixth chakra opens your mind to the bigger picture 
and different perspectives, and it helps 
you receive the wisdom that cannot be seen or heard by ordinary senses

7. Crown Chakra — The highest chakra represents our ability to be fully connected spiritually.

• Location: The very top of the head.
• Emotional issues: Inner and outer beauty, our connection to spirituality and pure bliss.

Corpse Pose (Savasana)

Lifting your mood , detaching from ego. The crown chakra connects to beauty itself and the spiritual realm. It helps you to understand who you are beyond your physical self—that you are a spiritual being having a human experience. It is not located in the body but actually hovers above the crown of the head. When it’s closed, you think happiness can only come from the outside, and you suffer. Working on this chakra helps you to feel free in any situation

Namaste x

classes and goodbyes

Dear friends
I am writing to inform everyone after lots of consideration over the past few months , my family and I have decided to move back to my home county Lincolnshire .
I now have 2 beautiful little boys and I would like to bring them up closer to our family .

My goal is to open my very own a holistic yoga and fitness studio in the centre of Louth , Lincolnshire :)
I would like to say a massive thank you to everyone one of you whom I have had the pleasure of meeting , each and every one of you have inspired me in some way and I will miss you all very much .
I would love to keep in contact with you but if you wish to not receive anymore newsletters then please unsubscribe .
Take care
Love and hugs
Lucy x x
Namaste

FREE POWER YOGA CLASS!

Dear Friends

I am offering 1 free power yoga class for new yogis  :)
Classes are Tuesdays 71-815pm
Newmarket catholic church hall

Please contact me to book your free space

Namaste

Lucy x

Pregnancy yoga workshop

I will be holding a pregnancy workshop within the next 2-3 weeks .
I am hoping to hold the workshop on a Saturday or Sunday afternoon possibly 130-30pm in Newmarket ( waiting for confirmation of venue) .

The workshop will include the following :

Bringing greater awareness and connection to mother and baby.... designed specifically for pregnant mums to help prepare mothers to cope with the emotional, physical and mental changes within their bodies and prepare them for motherhood.  Using poses, relaxation and breathing exercises to help guide you through the stages of pregnancy, labour and beyond.

 

Giving your baby the best possible start

Suitable for all levels of ability

All poses will be modified accordingly to suit each mother as her body changes

For Mums at 14 weeks pregnancy onwards - what to expect:

~  Learn gentle poses to help gain flexibility, to reduce stiffness and tension in joints and so leading to an easier pregnancy and birth

~  Learn meditation and relaxation techniques to help cope with pregnancy and labour

~  Learn poses to  help improve digestion and helping to eliminate toxins and reduce stress, varicose veins and haemorrhoids

~  Gain support and feel relaxed in a non -judgemental environment, sharing your pregnancy experience with like-minded women

~  Learn how to minimise pregnancy symptoms such as nausea, tiredness, back pain, fluid retention and headaches

~  Learn how the body changes throughout pregnancy

~  Help maintain a healthy weight and diet during pregnancy

~  Learn to connect with your baby

~  Learn poses to help strengthen the pelvic floor and to help the body during labour, recover after the birth and help support the internal organs

~  Learn useful postures to help your baby get into the correct position for birth and learn postures and positions during labour to help bring your baby into the world with ease

~  Learn about labour and pain management techniques

~  Learn how to help with post natal depression after the birth

~  Learn how to exercise safely after giving birth

Class numbers will be limited so early booking is essential.

 

Please contact me if you wish to book: lucy@enerchi-fitness.com

 

Lucy x

Power Yoga Classes Tuesdays

Power yoga classes starting this Tuesday .
Newmarket Catholic Church hall .
715-815pm 

Suitable for everyone


 A fantastic workout . prepare to stretch ,strengthen and sweat !

Namaste
Lucy x

Happy Christmas!

Dear friends

I just want to wish you all a wonderful Christmas and a happy new year!

I look forward to seeing you all in the new year.

The next power yoga class will be 7th January 715pm at the Newmarket catholic church hall .

Love Lucy x x

Namaste

Homeopathy

My baby suffered with extreme eczema , for many months ,i was distraught and tried every lotion and potion under the sun , reluctantly i gave into steroid cream to relive my babies suffering , but of course it soon returned . That s when Susan Homer came into mine and Luke s life and changed everything for the better .

Sue Homer is a qualified . experienced homeopath,fully insured and a member of the Alliance registered homeopaths.  
Sue treated Luke through homeopathy medicine and within days he was starting to get better , within 2 months Luke eczema had completely gone and has never returned.
I am forever grateful to Sue for her help and guidance .

Sue has helped both me and Luke for other matters too such as colds and fevers , stress and tummy upsets , i no longer feel the need to call my doctors for anything , i simply contact Sue :)

I cannot recommend Sue highly enough . If anyone needs help with anything regards their health please contact Sue Homer :

http://www.jadepathway.com/index.php/cease-therapy-for-autism

 

http://www.jadepathway.com/index.php/homeopathy

 

http://www.jadepathway.com/index.php/jpcpractitioners/85-practitioners/116-sue-homer

Email: suejhomer@btinternet.com

Lucy x 

MUM & BABY YOGA & MASSAGE CLASSES- COMING SOON!!

MUM & BABY YOGA & MASSAGE CLASSES- COMING SOON!!

 

Hi everyone , also just wanted to let you know that I will soon be teaching mum and baby massage and yoga classes :)  I have just completed my teacher training so hope to start classes soon . The classes are designed for mum and baby.

  

 Mum and baby classes are a great way to tone up whilst spending precious time bonding with your new baby.  You'll also get to meet new Mums in a supportive and friendly atmosphere that I like to call a ‘’safe haven for mumS’’ .  Don't worry about your baby crying, needing a feed or nappy changing during class - we have all been there before!  You will still get a great workout!

 

 Health Benefits of Baby Massage and Baby Yoga

 Touch is a baby s first language . Communicating love through a nurturing touch can be an effective and fun way to bond with your baby and has the following benefits:

 

·         Baby Yoga promotes more and better sleep

·         Regular movement promotes a more ‘settled’ and happier baby

·         All the babies bodily systems are stimulated, including the digestive and nervous systems

·         Helps alleviate wind and colic

·         Helps the development of the brain and the nervous system.

·         Baby yoga helps the parent and baby to get to know each other better through active means of communication that are easy to learn and practice

·         Helps babies ability to cope positively with new situations

·         relieves symptoms of colic and constipation

·         improves  digestion

·         aids sleep patterns

·         helps relieve the pain of teething

·         unblocks nasal congestion during a  cold

·         improves circulation and therefore removes toxins from the body

·         Builds trust

 

The benefits of Yoga for mums

·    Relaxation and better sleep

·    Increased strength, tone and posture

·    Increased energy 

·    Inner peace and calm

·    Balanced hormones

·    Reduced pain, tension and fatigue 

·    Improved  postnatal recovery

·    Clinically proven to ease postnatal depression.

 

Namaste

Lucy x x

 

Baby yoga and massage classes coming soon!!

I am hoping to start teaching baby yoga and massage classes within the next month once I have completed my diploma .

Baby Massage is wonderful for soothing colic and wind, helping babies to sleep, building their digestive, circulatory and immune systems and much more.
 Classes also include discussions and advice to help support you through  parenthood.

Baby Yoga is complements baby massage beautifully in that it builds on your baby’s physical and mental developmental milestones and will aid your baby’s brain development and your baby’s sense of co-ordination, balance and sensory and motor skills.
classes include:

• Postnatal recovery asanas for mums with babies
• Lifting and carrying correctly
• Baby yoga
• Basic baby massage

• Challenges facing new mums and how to cope

Please let me know if you and your little one would like to join the classes.

Namaste , Lucy x

7 day detox nutrition plan

Dear friends
      

 As many of you know , I also practice nutrition and weight management . Many of you (lucky ones!!) got to taste my home made vegan truffles Tuesday evening after class!  I have designed a 7 day detox plan , these truffles are just 1 of the yummy recipes within the program , the following is a little more info and also the recipe for the truffles! 

   

7 day yoga detox nutrition plan

Enerchi-Fitness
…………… Mind & Body in Harmony
 
I am nutrition and weight management specialist , I am passionate about what goes into my body and keeping my body as clean and healthy as I can .I hope to educate and  help others to look and feel great about themselves and to realise that there is no quick fix diet . This plan is a lifelong plan . Today s diets that promise fast weight loss are only ever short lived and are harm full to the  body.

 This nutrition plan is not based on restricting your body , it is aimed at nourishing both mind and body so you are able to function 100% , have tons of energy and feel good about your self.
I have been a vegan for 15 years and try to eat organic as much as I can. A yoga diet consists of clean , vegetarian and nutritious ,plant based  foods such as whole grains , fruits , vegetables, beans , cereals and avoiding fast foods ,tobacco , sugar, meat  and coffee .
You will  experience effortless weight loss , beautiful clear skin , improved digestion and increase in energy levels once you begin this diet plan.
The plan also includes nutritional and lifestyle tips.

If you would like this 7 day menu plan it only costs £5 and if you have any dietary requirements such as intolerances or allergies I can adapt the plan accordingly.
Please email for more details.

Vegan truffles

These yummy truffles are so healthy and good for you , providing energy , B vitamins , helping to lower blood pressure . The almonds are good for your heart because of the antioxidant action of vitamin E and folic acid . These help prevent the build-up of fat in your arteries. They are  high in  levels of six key nutrients – fibre, magnesium, protein, potassium, copper and vitamin E.
The cacao nibs are packed full of antioxidants , a real super food!
Great for your complexion, helping keep your skin moisturised and glowing.
The figs are an excellent source of minerals like calcium, copper, potassium, manganese, iron, selenium and zinc.
Enjoy !

Ingredients :

1 cup dried figs
1 cup dates ( stones removed)
½ cup almonds
 ½ cup cacao nibs ( from Holland and barrat)
 ½ cup shredded unsweetened coconut
4 tbs agave syrup
1 teaspoon vanilla extract
Splash of water

Directions

(You could use walnuts or hazelnuts instead of almonds and  goji berries , dried cherries or dates instead of the figs/dates )

1:Blend together the figs,dates  ,vanilla extract until they form a  paste. If it's too thick, add a little water, but only enough for it to just come together. Depending on personal taste, the truffle mixture doesn't need to be totally smooth; some  chunks are fine.
2) Remove the  mixture from your food processor and place it in a large bowl.Blend the almonds or buy already blended almonds.  Roll the mixture into little balls and then coat some with the cacao nibs and some with the shredded coconut and some with nut pieces.

While these could be eaten right away, the truffles are best when cold. For best results place the truffles in the fridge and allow to them harden at least 1 hour.
This recipe makes about 20 Vegan Truffles.

Namaste
Lucy

Follow me on Facebook: https://www.facebook.com/Enerchi.fitness1
Mobile: 07743 378036
Email: lucy@enerchi-fitness.com
www.enerchi-fitness.com

please vote for ENERCHI-FITNESS

VOTE FOR ENERCHI-FITNESS!!!

PLEASE VOTE FOR ME: I am in a competition for the best local Diet & fitness  in Newmarket , I need all the votes I can get , so please spare just 2 minutes of your time to vote for me in these categories and also get your friends to vote for me to too by sharing this link . You also automatically get the chance to win tons of prizes for taking the time to vote such as champagne dinner for 2 , vouchers and beauty products tickets to the Dubai future champions day and much more .
SO PLEASE VOTE ! IT WOULD MEAN ALOT TO ME: www.velvetmag.co.uk/awards2013

If you d like to read all about Enerchi-fitness in this months velvet magazine please go to:http://www.velvetmag.co.uk/energise-your-enerchi

 

Namaste , Lucy x x

VOTE FOR ENERCHI-FITNESS!!!

PLEASE VOTE FOR ME: I am in a competition for the best local Diet & fitness  business in Newmarket , I need all the votes I can get , so please spare just 2 minutes of your time to vote for me in these categories and also get your friends to vote for me to too by sharing this link . You also automatically get the chance to win tons of prizes for taking the time to vote such as champagne dinner for 2 , vouchers and beauty products tickets to the Dubai future champions day and much more .
SO PLEASE VOTE ! IT WOULD MEAN ALOT TO ME: www.velvetmag.co.uk/awards2013

Namaste , Lucy x x

July power yoga newsletter

Dear friends

Firstly I d like to say well come back to power yoga ! So good to see you all again and also lovely to meet lots of new yogis to the group too!

For those that are new to class , please be patient with yourselves and know that over time you will become stronger and more aware of your breathing, once you have mastered your breath all the rest will fall into place.

Secondly , after class this week I was asked by the church to inform everyone that when leaving the car park to try to stick to  the one way system which is sign posted to avoid any accidents with people coming into the church for the next class.

Finally as some of you may know I am also a nutritionist and weight management specialist . I am very passionate towards health and i am a firm believer in you are what you eat!  

I have been a vegan for 15 years and try to eat organic as much as I can. A yoga diet consists of clean , vegetarian and nutritious foods such as whole grains , fruits , vegetables, beans , cereals and avoiding fast foods,tobacco , sugar, meat  and coffee .

Eating the right kind of food is an important element in achieving a physical, mental and emotional balance. In yogic literature foods that are beneficial to us are said to be Sattvic, or pure. Impure foods  can upset our physical, mental and emotional wellbeing.

Therefore I am working on creating a 7 day yoga diet which basically consists of my day to day diet bringing the body into balance not just physically but mentally and emotionally too. I have attached one of my favourite recipes for everyone to enjoy with a list of all its health benefits J

Superfood Quiona salad ( my favourite! )  

 This recipe is one I have at least once a week and contains all the goodness , nutrients and minerals you could wish for!

I cannot stress enough just how good quiona is for the body ! Proteins are essential to the building and repair of the body’s tissues and to basic functions like growth, digestion and excretion. Quinoa has a higher protein content than wheat, barley or other major grains. Quinoa, which contains all 8 of the essential amino acids, it is a complete protein. Quinoa  is a dieter’s dream , high in vitamins, minerals and protein, while low in fat and calories.Quiona helps  lower cholesterol and contains a source of complex carbohydrates. Rich in fiber ,  quinoa can help keep you free of constipation and bloating. Unlike more common grains such as wheat, quinoa is gluten-free and can be enjoyed by people with digestive disorders, like celiac disease. The vitamin B and folate in quinoa also help the liver in its role of eliminating wastes from the body, adding to quinoa’s detoxifying properties. For vegans, people with lactose intolerance or those who are simply looking for non-dairy sources of this vital mineral, quinoa is a flavorful source of plant-derived calcium. Calcium builds and maintains bones and teeth, helps regulate the contraction of the heart, and facilitates nerve and muscle function. Quinoa also contains impressive quantities of potassium, magnesium and zinc, minerals that are crucial for heart, nerve and muscle function.Quiona contains  iron, which helps to deliver oxygen to the blood, boosting energy and brain power. Quinoa’s vitamin B content can help keep the mind sharp, maintain brain volume and stabilize mood.

 

 

Preperation time: 20 mins

Serves : 4

700g sweet potato ( diced into cubes)

60ml olive oil

200g quiona ( waitrose and Holland and barrat sell the garin)

½ tsp turmeric

500ml water

200g broccoli ( steamed )

1 bunch of asparagus ( steamed)

2 hand full s of spinach fresh

200g cooked beetroot and diced

Sprinkle of pumpkins seeds

1 avocardo  chopped

Handful of baby tomatoes chopped

2 spring onions chopped

½ lemmon and ½ lime

1-Pre heat oven to 200 oc (gas mark 6) and place sweet potato diced and drizzled in olive oil into oven and cook for 25-30 mins until golden brown and tender.

2-Place quiona and turmeric in a saucepan with the water and simmer for 10-12 mins until all the water is absorbed.place lid on sauce pan and leave to cool.

3-steam the broccoli and asparagus until tender

4-mix together all the remaining ingredients into a bowl , add a drizzle of olive oil and squeeze the lemon in . Add the sweet potato and quiona .

Serve and enjoy J

Love and hugs ,Lucy x