#52 A GIVEAWAY to celebrate 1 year of The Weekly Dose, a tasty savoury breakfast recipe and whether fermented foods are essential for good gut health.
The Weekly Dose
I can’t believe this is the 52nd edition of The Weekly Dose. To celebrate one whole year of landing in your inbox every Friday morning, we wanted to do something to say thank you, we are SO grateful for your support.
So, we’re delighted to offer one lucky winner:
A complementary 1:1 Power Hour with Lottie (for yourself or you're welcome to gift this to a loved one) to gain clarity on what you need to implement to get closer to your health goals, creating a plan of action either to get you started on your health journey, or to determine your next steps.
A free month membership to CC studio, Claudia's online pilates platform for you and a friend including access to all live and on demand classes to strengthen, lengthen, tone, sculpt and stretch your body from head to toe in a mindful and joyful way.
To enter, all you need to do is:
Subscribe to The Weekly Dose and share it with a friend who you think would enjoy reading our newsletter as much as you do
Tag a friend underneath this Instagram post (or simply comment below) who you’d like to do Pilates with for the month of April.
We'll be selecting a winner at random next Monday - good luck!
We also completed the March Spring Challenge this morning with a delightful 30 minute celebratory full body flow - such amazing progress! I’ve created a suggested schedule for next week before we kick off the ‘Fall in love with pilates’ April challenge on Wednesday 3rd. For those asking, these are the Bala wrist and ankle weights I use and highly recommend. Using equipment in the pilates classes is completely optional and cans of tomatoes or water bottles also work well.
Read on for this week’s schedule, a delicious savoury breakfast recipe & whether our gut health will suffer if we don’t like or eat fermented foods
This week’s recipe: Smoked Mackerel on Toast
Mackerel is a powerhouse of essential nutrients, offering numerous health benefits. Rich in omega-3 fatty acids and B vitamins to support neural health as well as our metabolism, this fish is also an excellent source of high-quality protein, aiding in muscle repair and growth. Mackerel provides significant amounts of vitamin D, which is crucial for bone health, immune function, and mood regulation. This fresh, creamy sandwich filling is a favourite as ours, perfect as as speedy savoury breakfast option, lunch on-the-go or even as mid-afternoon dip for veggie crudités.
Serves 2, 5 minutes
Ingredients
2 cooked, smoked mackerel fillets (skinless, boneless)
60 grams plain Greek Yoghurt
1 lemon (juiced)
1tsp Dijon mustard
2 stalks spring onion (thinly sliced)
1tbsp fresh dill (finely chopped)
sea salt & black pepper (to taste)
2 rye bread (toasted)
1 stalk celery (chopped)
2 slices tomato
Directions:
Add the mackerel, yoghurt, lemon juice, mustard, celery, onion, dill, salt, and black pepper to a bowl. Mash and stir until well combined.
Divide the mackerel salad onto the toasted bread and add a tomato slice to each piece. Enjoy!
Notes:
Leftovers: Refrigerate the mackerel salad in an airtight container for up to three days. Spread onto bread when ready to serve.
Dairy-Free: Use coconut yoghurt or mayonnaise instead of Greek yoghurt.
No Dill: Use fresh parsley.
No Bread: Eat the mackerel salad as is, or put it in a lettuce wrap or on top of crackers. Eat with potatoes and a green salad.
Ask the team:
Will my gut health suffer if I don’t like or eat fermented foods?
Lottie: Absolutely not! Whilst adding fermented foods into our diet is a great way to aid digestion and provide our gut microbes with their all time favourite probiotics, this is not the only way that we can support the health of our gut.
Eating a wide variety of plant foods including a mixture of whole grains, beans, pulses, nuts and seeds, alongside those colourful fruits and veggies, can also helps to increase the diversity of our gut microbes and help to create a healthy balance of beneficial and not so beneficial bacteria with our gut microbiome.
Basing our meals and snacks around whole foods and limiting our intake of ultra-processed foods is another way that we can support our gut health as these artificial sweeteners and emulsifiers can cause dysbiosis and throw off that healthy bacterial balance.
Our brain and our gut are so intricately linked via the Gut-Brain-Axis that managing our stress is also super important when it comes to gut health optimisation. Taking a walk in nature, practicing mindful movement such as yoga or pilates and making time to see friends and connect with loved ones is equally as important as what you’re putting into your body.
I’d love to connect on Instagram and if you’d like to find out more about working together, you can find out more about our 1:1 Power Hours or book a Complimentary Discovery Call here.