October Newsletter
Welcome to the October newsletter
Remember we are here to support you so if you require a programme revamp, please ask
Exercise of
the month: 
Leg
raise’s on the fit ball to strengthen your back
Lie on the ball on your stomach hands on the floor in
front. Rock back so ur feet are just off the floor. Legs
together, slowly raise legs away from the ground then
return back down. Do not allow the feet to touch the floor
between reps. Great lower back and bum exerciser.
Autumn – What’s in Season?
Chillies
and peppers / feathered game / furred game / mushrooms /
orchard fruit / pickles.
Tips for handling chillies
It’s
not the
seeds or the flesh that contain the heat of a chilli
– it’s the fine white membrane that holds the
seeds. As soon as you cut through it, the heat is released.
So, when you deseed a chilli, you need to scrape out this
membrane as well as the seeds.
If you’re handling really hot chillies, it’s a
good idea to wear kitchen gloves. And don’t rub your
eyes afterwards! Always wash your hands straight away.
Peppers are quite nice too! They’re part of the same
family as chillies; they come in different colours, shapes
and sizes, but they don’t have the heat of chillies.
Recipe Of The
Month
FRAGRANT CHICKEN CURRY
WITH
CHICK PEAS
Serves 4
Per
serving: calories 272, fat 5g, fibre 5g.
Ingredients:
2 onions
quartered 3 fat garlic cloves
3 cm piece fresh root ginger, peeled & roughly chopped
2 tbsp moglai curry powder ½ tsp turmeric
2 tsp paprika 1 fresh red chilli chopped
20g packet fresh coriander 1 chicken stock cube
¾ pt/425 ml boiling water
4 skinless boneless chicken breasts cubed
410g can chickpeas, drained & rinsed
Natural
low-fat yoghurt, basmati rice, naan bread or grilled
poppadums to serve.
Method:
1. Tip
the onions, garlic, ginger, ground spices, chilli &
half the coriander into a food processor. Add 1 tsp salt
& blend to a puree. Tip the mixture into a medium
saucepan & cook over a low heat for 10 minutes stirring
frequently.
2. Crumble in the stock cube, add the boiling water &
bring to the boil. Add the chicken, stir then lower the
heat & simmer for 20 minutes until the chicken is
tender.
3. Chop the remaining coriander reserving 2 tablespoons,
then stir the remainder into the curry with the chickpeas.
Heat through & divide between 4 bowls. Sprinkle with
the reserved coriander, then spoon over the yoghurt &
serve with basmati rice, naan bread or poppadums.
Recipe
taken from: BBC Good Food Magazine
Portion
Size – how confusing, a guide to help
One
serving of this food…. Looks about like
this….
Meat or fish a
pack of cards
Rice
or pasta a tight fist
Baked potato a computer mouse
Cheese a normal matchbox
Butter, mayo, other fats the size of your thumb tip
Medium apple or peach a tennis ball
½ cup ice cream a tennis ball
Monthly
Challenge:
September
distance challenge – Well done to Clare O'Donnell
with 225 miles & Rob Lincoln with 260 miles. Top ten
mens total miles 730 and top ten ladies totals 643 miles,
very close well done.
It’s a circuit challenge for October “very good
time Mr Steve Willis”, keep it up! Come on people
join in the challenge to make Steve work even
harder!! 
Date
for your diary –
Saturday 6th
November
“Bonfire night “ here at Croft Farm.
Bonfire lit at
6.30 Fireworks at 7pm (by our own Mr Warren, Chris, Wes or
any other name you may call him!) BBQ BAR & BAND
If you have any ideas for the next news letter please let
us know, printable material only please
Thank you G&T