Exercise Playlist

feeling-good
Everybody has their favourite workout playlist so I thought I would share mine with you. Whatever I’m doing whether its running, rebounding or skipping, these are the songs that get me out of my chair and make me feel good again.

Warm up or cool down to:
Beautiful – Mariah Carey, followed by…
Waiting All Night – Rudimental (love the video to this one, really inspirational)

Then, in no particular order…
Best Song Ever – One Direction
Titanium – David Guetta
Bonkers – Dizzee Rascal
Witchcraft – Pendulum
You Bring Me Joy – Amelia Lily
Stay Too Long – Plan B
Good Feeling – Flo Rida
Hot n Cold – Katy Perry
Buck Rogers – Feeder
Only Girl In The World – Rihanna

Suntan Lotion

sun-screen
So the advice is to protect our skin, and that includes making sure we don’t get sun burnt. Breast Cancer Care UK recommend we use a sunscreen with a high sun protection factor (SPF) of 15 or above, and say we need to remember to apply it even under our clothes as it’s possible to become sun burnt through certain clothing.

nivea-spf15

Source: Breast Cancer Care UK

I have bought and tried both Nivea Sun Screen (SPF) 15 and Riemann P20. Out of the two I prefer Nivea, (which seems to be more readily available anyway) as the spray bottles make application much easier. The Riemann one is incredibly runny and can stain things yellow if you’re a bit too liberal with it. Despite that, Riemann P20 does claim to offer 10 hours of protection with just one application which lets face it, can be pretty useful.

Spicy Prawn & Bacon Salad

Serves 4-6 (as a starter)
20 mins prep
15 mins cooking

Ingredients:

1 1/2 tbsp Sweet Chilli Sauce
1 Garlic Clove, crushed
2-3cm Fresh Ginger, finely grated
250g Raw Prawns
Olive Oil
3 Slices of Wholemeal Bread
50g Smoked Back Bacon
200g Sweet Lettuce
Caesar Salad Dressing
Parmigiano Reggiano, finely grated

1. Mix the sweet chilli sauce, garlic and ginger in a non-metallic bowl, then add the prawns, turning to marinade. Put in the fridge for 15 mins.

2. Heat the olive oil in a pan and add the bacon and bread until golden on both sides. Remove and once cool cut the bacon in to strips and the bread in to croutons.

3. Add the prawns to the pan and cook for 5 mins, turning occasionally, until pink and opaque.

4. Divide the lettuce on plates, top with the prawns and croutons. Drizzle with Caesar dressing then add the bacon and grated cheese.

Note:

– Prawns contain high levels of immune-essential minerals, including zinc, which we need to product the enzymes that keep cancer at bay, and to help develop other disease-fighting cells.

– Ginger boosts the circulation and helps the body to detoxify.

– Garlic helps boost heart health by actively lowering cholesterol levels, and allicin, a volatile oil found in the bulb, may help suppress the formation of tumours. It is also a powerful antioxidant, thanks to its amino acids, helping it to enhance overall immune function.

(Source book: The Top 100 Immunity Boosters by Charlotte Haigh).

Sweet Potato & Chorizo Soup

Serves 4
15 mins prep
40 mins cooking

Ingredients:

1 Carrot, chopped
1 Celery Stick, chopped
1 Onion, sliced
400g/14oz Sweet Potatoes
1 Garlic Clove, crushed
100g/4oz Chorizo Sausage, peeled and sliced
Olive Oil
1 tsp Medium Curry Powder
900ml  Chicken Stock
Salt & Pepper

1. Bring a large pan to medium/high heat and pour in the olive oil and all the chopped and sliced ingredients. Add the curry powder and mix with a wooden spoon.

2. Cook for 10 mins or until the carrot has softened but isn’t falling apart and the onions are translucent.

3. Add the hot chicken stock to the pan and bring to the boil.

4. Reduce the heat, cover the pot with a lid and simmer for 20 mins or until the sweet potato is cooked through.

5. Season with salt and pepper. Stir and allow to cool slightly.

6. Using a food processor or hand blender, blend the soup in batches.

7. Re-heat if necessary then divide in to 4 bowls and serve.

Note:

– Sweet potatoes are a good source of vitamin C. The orange variety of sweet potatoes contain beta-carotene which the body converts to vitamin A – an antioxidant that helps to fight cancer. In addition, sweet potato is rich in vitamin E, which is vital for healthy skin.

– Garlic helps boost heart health by actively lowering cholesterol levels, and allicin, a volatile oil found in the bulb, may help suppress the formation of tumors. It is also a powerful antioxidant, thanks to its amino acids, helping it to enhance overall immune function.

– Onion has an exceptionally high level of the flavonoid quercetin, a strong antioxidant which can block the formation of cancer cells.

– Carrots are one of the richest sources of beta-carotene, which is converted by the body into the antioxidant vitamin A. This helps to strengthen cells against viruses, to fight cancer. We use the vitamin K present in carrots for blood clotting and the healing of wounds.

(Source book: The Top 100 Immunity Boosters by Charlotte Haigh).