Ingredients

Serves: 1

1 whole-wheat pitta bread
1 tsp tomato puree
1 oz grated cheese
A selection of sliced vegetables, fruit or sliced meat

Method

1. Toast the pitta bread
2. Spread with the tomato puree on the pitta
3. Sprinkle on the grated cheese
4. Then add your choice of toppings
5. Pop under a grill untill the cheese has melted

This is a great healthy alternative for a family favourite where the choice of toppings is endless and children will love making their own pizza

Tips for toppings

• Sliced tomato
• Sliced onion red or green
• Sliced pepper
• Pineapple
• Cooked chicken
• Pepperoni
• Sweet corn

Omega 3 fats found in fish such as Tuna, Salmon and Mackerel are important for the development of brain cells and are particularly important for brain memory. Infants who do not get enough Omega 3 fatty acids from their mother during pregnancy or breast feeding may be at risk of developing vision and nerve problems though it is advised that pregnant and breastfeeding women should not eat certain types of fish. These fish are shark, Swordfish and king mackerel because they contain high levels of Mercury. These women should also limit the consumption of other fish such as Tuna, Salmon, Herring and Sardines that are lower in Mercury to twice a week or around 12 ounces per week. They can obtain their Omega 3 from other foods such as dark leafy green vegetables, nuts and seeds and eggs.

The tiny bones in tinned Sardines and Pilchards are edible and are packed with Calcium. A 140g portion of Sardines contains around 80 percent of the recommended daily intake of Calcium needed for most women. So if you were to eat a tin of Sardines with a slice of toast, an orange and a small yogurt that would actually meet your Calcium intake for the day.

White fish such as Haddock and Sea bass are low in fat and high in Protein. Protein makes you feel full for longer, so it’s great if you’re trying to lose weight.

Eating fish can also improve your sex life as Salmon and Oysters are great aphrodisiacs and are great for romantic meals. Salmon is an oily fish that contains Omega 3 which helps to increase the blood flow around the body including the genitals which in turn can intensify orgasms. Oysters contain Zinc which is a Mineral that the body needs to produce testosterone, so get eating!

Ingredients

Serves: 2

200g low fat cottage cheese
100g of tomato salsa
100g plain fat free yoghurt
2 tortillas or wraps
200g fresh vegetables

Method

1. Blend the cottage cheese, salsa and yoghurt in a blender until smooth.
2. Cut the tortillas or wraps into wedges.
3. Place the wedges onto a baking tray and bake in the oven on gas mark 4 for about 5-7 minutes or until golden brown.
4. Pour the salsa into 2 dishes and serve with the chips and vegetables.
5. The selection of vegetables can be sliced carrot, sliced cucumber, sliced pepper, raw broccoli and sticks of celery, the choice is yours.

I began experimenting with biking when I joined a group who organized events and frequent rides.  Their enthusiasm soon became infectious and my dabbling rapidly progressed into a regular activity.

My fitness levels improved significantly as the routes include some large hills in order to enjoy the thrill of the downhill runs.  In my peak, I would maintain my fitness throughout the winter months by attending some spinning classes to keep the strength in those leg muscles.

Over the years I have gained more confidence and ventured to some dramatic landscapes in seek of a ‘gnarly track’.  When I first started biking I decided to splash out on a basic bike model, rigid frame with minimal front suspension, which to the less experienced this means, a pretty uncomfortable ride!  However I still managed to clock up some serious mileage with frequent trips on the South Downs Way.  I then ventured into some more demanding challenges, supporting events such as the British Heart Foundation annual charity ride and Polaris Challenge in the Peak District.

Then with some gentle persuasion I took on my ultimate challenge and went on a weeks’ holiday to Morzine in the French Alps.  We were based in a chalet and ventured into the mountains each day to discover a new track, usually including a short ride on the ski-life with our bikes in tow. The tour guide was never phased by a steep ridge or rocky river bed so we were never given the chance to hesitate.  The holiday moto was ‘Full commitment’ which I think is a good philosophy in life – believe you can do it and you will succeed.  Needless to say, that worked 80% of the time. There were a few ‘incidents’ along the way that caused some alarm when I returned home looking like I’d had several rounds with Mike Tyson.  Apparently this was proof that I had invested my ‘full commitment’.

Another favourite location is South Wales, Afan Forest.  This purpose build mountain bike park includes several routes that incorporate a variety of challenges such as North Shore decking, single track, switchbacks, rocky descents and some grueling ascents.  No fear of running into any walkers which makes a refreshing change, as it is very common to share bridleways with those enthusiastic ramblers. Even though it’s not cool to have a bell on your bike, these accessories are becoming common practice on the most hardcore bikers mean machines.

So what do you need to get started?

• Routes – finding somewhere to ride. Railway tracks are a great way to get used to a bike and build up confidence on a flat surface. Building up distance gradually to gain stamina and increase your fitness levels. It’s always recommended to venture out with a group or friend in case you get into difficulties.
• Companion – There are many groups that meet regularly and encourage all levels of ability.
• Bike – rigid frame, front suspension, full suspension – ask any good bike shop for advice on what is best suited for your needs.
• Puncture repair kit – spare inner tube is an essential item to take with you.
• Water – camelbacks are a great invention and enable you to easily grab a quick swig when you are on the go. Also a cage on your bike frame and water bottle work perfectly well.
• Snacks – all that effort will need some sustenance, energy bars and jelly babies are a great fix to keep your energy levels up.

What to wear?

• Cycling shorts – padded shorts will give you a more comfortable riding experience and are a worthwhile investment.
• Helmet – a must have to keep you safe on those rocky paths.
• Eyewear – there are some great glasses that have interchangeable lenses from yellow to enhance vision in darker forests, to clear for those muddy days and tinted to help protect against the less frequent sunny spells!
• Breathable shirt – it’s advisable to wear tops that wick away moisture to stay dry.

The sun is the biggest cause of damage to the skin causing wrinkles, dryness and liver spots. Always use a sun protection or moisturiser with a factor of at least SPF 15 even in the winter. Avoid prolonged sun exposure between the hours of 11am and 4pm and if you do go out in the sun between these times make sure you use a higher factor of sun cream with a SPF of 30 or above, you can also wear a hat with a large brim for extra protection.

Stop smoking

Smoking is proven to cause premature aging, considerable skin damage and increases the overall dryness of facial skin. Also the facial expressions you make when smoking such as pursing your lips and squinting your eyes when inhaling may contribute to wrinkles.

Remove make up before you go to bed

Wash your face with a gentle cleanser morning and night. Failure to do this will result in dull looking skin, spots and blackheads. Not removing eye make-up can also result in puffy looking eyes, a sty or even an infection.

Moisturise everyday

Moisturising your face every morning and night with a moisturiser that is suitable for your skin type will help trap moisture in the cells and hydrate your facial tissues and prevent dryness which causes wrinkles.

Exercise regularly

Exercise increases circulation and delivers nutrients to the skin cells cleaning away damaging toxins giving you a better complexion. Also the sweat you produce while exercising pushes out all of the dirt and grime that is clogging up your pores.

Drink plenty of water

Drinking water hydrates the skin giving it moisture which it needs to maintain its elasticity making it look plumper thus giving you a radiant complexion. As well as lots of health benefits water also gives you bright, clear eyes.

Eat a well balanced diet

Eat a well balanced diet of foods that contain vitamins A, E and C this will include nuts, seeds and plenty of fresh fruit and vegetables which all have antioxidants that will clear your skin from the inside out. Eating oily fish is also good for your complexion.

Exfoliate your skin

Exfoliating your skin regularly removes the top layer of dead skin cells, improves the renewal of new skin cells and smooths the skins surface making it look and feel fresh. When exfoliating your face you need to use an exfoliating glove that is designed especially for the facial skin and when exfoliating your body use a loofah when the skin is dry before you get in the bath or shower and moisturise both your face and body afterwards.
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