Month: October 2018

Seated stretches for anyone who can’t stand or weight bear

flidfit Disability, Exercise

Thought I’d share what’s been keeping me busy today!

I’ve been making a film to share some of my stretching exercises with other disabled folk or indeed anyone who is unable to do weight bearing exercises.

It’s really crucial that I maintain my flexibility and address the pain I get in my neck, shoulders and back. Because of my arm length discrepancy, I spend a lot of time with my arms extended forward and my head bowed (reading, typing, cooking, eating, etc).

It’s vital for me to remain independent and continue my self care for as long as I am able to.

This is just a small part of the routine, but may hopefully inspire anyone who has problems standing or weight bearing for long periods. I also do some stretches using resistance bands – will film those another time!

Excuse the odd expressions and belly flab flashing… 🙂

Enjoy! Feedback and questions welcome.

Duck Breast in a Cantonese-style plum sauce, Brussels cooked with chestnuts, bacon and onion and mashed carrot and swede (553 calories)

flidfit Uncategorized

1 (4)Have you missed my food?? :-)

Tonights was delicious. Some of it was “ready made” (Gressingham duck breast in a Cantonese Style plum sauce = 334 calories).

Mashed swede and carrot = 43 calories

7g Butter in above = 1 calories

Brussels sprouts with onion, streaky dry cure bacon and onions = 125 calories

Recipe for the Brussels Sprouts: (Makes 3 portions)

Brussels Sprouts – 240g

Chestnuts, Whole, Roasted & Peeled, Vacuum Packed – 60g

Bacon, Streaky, Smoked, Drycure – 2 Rashers/30g

Onions, Brown – ½ Onion/50g

Oil, Olive – 1 Tsp/5ml

Method

Peel and chop the onions. Use a small paring knife to trim off the base of the Brussel sprouts and peel back any tatty outer leaves. Leave smaller Brussels whole and halve the larger ones through the core so they hold together.. Roughly chop the chestnuts.

Put a large pan on a high heat. Slice the bacon into chunky strips then put in the pan with the olive oil; turn the heat down to medium. Once lightly golden, crumble in the chestnuts.

When the chestnuts and bacon start to turn deep golden, add the onions and turn the heat right down. Let everything cook slowly for half an hour or so.

Once that’s done, put the Brussels in a large pan over heat and pout over plenty of (boiling) water.

Boil for about 5 minutes, till just tender but still holding their texture. Taste to check; they should be slightly undercooked. Drain, then add them to the chestnut/bacon mix.

Serve these right away, or store somewhere cool. Reheat in the same pan and serve once piping hot.

Nutrition Data Per Serving (for the Brussels only!)

Calories (kcal) 125.0

Carbohydrate (g) 11.2

Fat (g) 5.6

Fibre (g) 4.6

Fruit & Veg 1.3

Protein (g) 5.3