#72 Changes to The Weekly Dose, a free Pilates class and a refreshing cucumber mint gazpacho recipe
The Weekly Dose
CC Studio, my online Pilates platform is 6 months old today. It is crazy to think that what started as the January Challenge has developed into 6 months of moving, teaching and connecting with members all over the world. It has been such an amazing experience and I can’t thank you enough for all the support, laughs and messages along the way, it means the world. I’m feeling more motivated than ever to continue helping you feel healthier, stronger and more confident in your body through feel good Pilates.
To celebrate this, I am teaching a completely free 30 minute full body Pilates class tomorrow (Saturday 9th) morning at 9:30am. The class will be suitable for all levels and you won’t need any equipment. I’ll share the link to all The Weekly Dose subscribers 10 minutes before class so all you’ll need to do is click the link just before 9:30am to join me on the mat.
In other news, The Weekly Dose will look a little different (aesthetically) from next week. I’ve decided to move away from Substack but fear not, you’ll continue to receive it in your inbox every Friday morning with the usual juicy goodness. You don’t need to do anything at all, I’ll be sorting it all this week and I look forward to hearing what you think.
Read on for a healthy simple swap and a refreshing cucumber mint gazpacho recipe.
Claudia x
LOVING: Joelato ice cream in Edinburgh. Free from emulsifiers and additives, their chocolate sorbet is out of this world (see photo above)!
SIMPLE SWAP: Flavoured yoghurt —> Whole Greek/live yoghurt
Many shop bought flavoured yoghurts include added sugars, emulsifiers and additives, which we know can cause disruption to our gut microbiome.
Whole Greek/Live yoghurt has a much higher protein content meaning it helps to keep you fuller for longer.
Unlike flavoured yoghurts, most whole yoghurts contain beneficial live bacteria, a probiotic source excellent for supporting gut health.
Making your own means you can mix and match seasonal fruits, adding honey/cinnamon for additional sweetness.
Our recommended brands are FAGE (5%), Yeo Valley Organic Greek Style and The Collective Straight up Greek Style.
THIS WEEK’S RECIPE: Cucumber Mint Gazpacho
Cool off with a refreshing bowl of this delicious gazpacho for a perfect summery meal. This easy-to-make recipe blends ingredients into a smooth and vibrant dish that's both light and satisfying!
INGREDIENTS
1 cucumber (large, peeled, chopped)
1/2 avocado
6g mint leaves
1 stalk spring onion (chopped)
1 garlic clove
1 tbsp dried basil (or small handful fresh Basil leaves)
Sea salt & black pepper (to taste)
1 tbsp lemon juice
120ml water
2 tbsps unsweetened yoghurt
DIRECTIONS
Add the cucumber, avocado, mint, spring onion, garlic, dried basil, salt, black pepper, lemon juice, and water to a blender and blend until smooth.
Divide into bowls and top with yogurt. Enjoy!
NOTES
Leftovers: Enjoy immediately for best results or refrigerate in an airtight container for up to one day.
Dairy free: use coconut yoghurt instead
More Flavour: Use fresh basil instead of dried basil.
More Protein: blitz some butterbeans into the mix or eat alongside your choice of protein eg. eggs, tofu, hummus/smoked salmon on toast etc.
Additional Toppings: Top with fresh basil, mint, or sliced cucumbers.
No Lemon Juice: Use apple cider vinegar instead.
Temperature: Enjoy at room temperature or chilled.
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.