nutrition with jackie ~ SHAPES AND COLOURS ~

As I walk through town looking at the gardens, the flowers may be fading but the leaves are turning copper and gold and the apples hang red on the trees. Whatever the season,

there are

wonderful shapes and colours in nature. This is how our food should be too.


I hope you have had a fantastic summer doing amazing things and creating lots of new memories with the people that you love. My husband and I had a lovely break over the summer and thoroughly enjoyed our trip to Cyprus.

It’s hard to believe we are already heading in to autumn, although as I sit writing this, it is raining outside, the wind is howling and the leaves are beginning to fall from the trees. It is very noticeable that the nights are beginning to draw in and it is almost time to put the heating back on (for me anyway as I am from the South!)

I really love the change of seasons, as I think there is something special about each one of them. I absolutely adore the colours of the autumn and after the heat of the summer (or not!) I enjoy the crisp mornings, the crunch of the leaves on the ground and the smell of bonfires in the air. I also love seeing all the students heading back to school in their smart new uniforms excited about what the new school year will bring.

Not everybody enjoys the thought of the cooler months as much as I do, so here are my top tips on how to survive saying good bye to summer:

• Make the most of the lighter evenings while we still have them – There will be plenty of time to enjoy cosy nights indoors over the next few months so whilst it is still light, why not still enjoy a BBQ (even if you eat inside) or an evening walk. Before we know it, it will be dark at 5.00pm and then we can enjoy the long cosy nights.

• Get photographs printed from summer and display them in your home – when it is cold and dark outside, there is nothing nicer than reminding yourself of all the fun things you have done over the summer. If you have taken holiday photographs, why not get some printed and displayed around your home? It might even prompt you to start thinking about where your next summer break might be!

• Make a list of fun activities you can do in the autumn that you can’t do any other time of year. One of things I enjoy about autumn that you generally don’t get any other time of year are all the bonfires and firework displays. We love going to Muncaster to see the annual display. Halloween is also taking off in a big way in the UK and we only get that in the autumn. It’s a good excuse to eat treats!

I have my fingers crossed that the autumn comes in with a burst of colour and perhaps some final sunshine for us to enjoy in Cumbria.

Joanna Petrie-Rout, Transformation Coach


Take a look at your shopping as it goes along the supermarket conveyor belt. Is it all beige? Is it all square? I wrote a little rhyme:

When you go to the shops If it comes in a box Let it stay on the shelf

For the sake of your health

There are many types of fish and they're fish-shaped, not oblong, battered or crumbed. It's easy to add your own toppings if you like. Fresh meat will have been cut up into large joints with individual shapes or small pieces. here can be a world of difference between a bought burger and some mince to make your own or chicken nuggets and a free- range drumstick.

Each type of food brings its own special nutrients. Eating the same things every day

IN FITNESS AND IN HEALTH! Spine Safe Exercises

If you have a healthy functioning spine, it will bend, flex and rotate fluidly, without pain allowing you to move and function in a natural and normal way.

If you are

managing a spine that is not as healthy and doesn’t function as it should, you will know that there are certain movements that will cause your symptoms to flare up. This results in pain and discomfort that may last for some time and prevent you from doing your normal daily activities.

You may have heard that some exercises can be beneficial in building strength, improving flexibility and decreasing pain if you are managing a spine condition. Do you know which exercises are beneficial and which exercises may cause your back symptoms to flare up? More importantly does your exercise teacher know?

As a teacher of Pilates exercises and a Studio owner, it is vitally important

that my teachers and I update our knowledge and skills to maintain competence and give our clients the best advice and guidance that we can based on any conditions that they may be managing. The exercises that will benefit a client managing a slipped disc are different from the exercises that will benefit a client managing a step deformity which are different again from a client managing an unstable sacro-iliac joint and on and on and on. You can be confident that if you learn and practise Pilates with us at Cockermouth Pilates Studio, we will deliver the most up-to-date and appropriate exercises that are specific to you.

Pilates makes sense, that’s why we teach it and that’s why we practise it ourselves. Come and join us at Cockermouth Pilates Studio if you want to do some sensible, spine safe exercise.

For more information contact the Studio on 01900 825139 Ruth Noonan, Cockermouth Pilates Studio


can leave you with deficiencies. Most people have loads of recipe books and eat the same dozen meals all the time. Mix them up: white meat one day, fish another, then red meat, perhaps an omelette, or have a boost with liver or oily fish. Have rice or quinoa sometimes rather than always potatoes. Challenge yourself to buy a wider variety of vegetables. Eat two types with each meal, different colours and not both starchy, for example, carrots with green beans, peas with red cabbage and sweetcorn with pak choi. It'll be a feast for your eyes on the conveyor belt and your plate.

Top tips – buy some food with shape and colour.

Jackie Wilkinson - Nutrition Coaching 077824 77364

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