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Thank you for signing up for my Newsletter after we launched our exciting new website

I was thinking I would write the first edition when we had around 50 people signed up so imagine my surprise when, after only a few weeks, we have hundreds of you!  I couldn’t be more delighted.
How did it all begin?
The idea of creating this website has been bubbling around my brain for a couple of years and whenever I spoke to health professionals about it, everyone was extremely enthusiastic and encouraging. When the pandemic hit us, it seemed the perfect time to put my thoughts and dreams into action and the last few months have been so exciting.

Together with my fantastic team, we managed to launch the website in just three months, after lots of socially-distanced recording days. I have loved working with Mary Morris again as she is such a superb exercise teacher and I know her workouts bring something extra-special to the site. The whole experience has been amazing and the feedback we have received has been wonderful. Thank you!
Weekly Fitness Challenge
Each week I will suggest a fitness programme for you featuring the various workouts we have on the website. These will give you a balanced programme to help you stay fit and strong.

This Week’s Challenge
Aerobic fitness: Ideally aim for a 30 minute walk every day (or two x 15 mins)
Warm Up with Mary: - go to Exercise – Warm Up Before Exercise 
(Try to do this every day to get you mobilised.)
Easy Strength Workout: - go to Immunity PlanImmunity Plan Week 1
(Repeat 3 – 4 times a week.)

Seated Alternative
Seated Warm-Up: – go to ExerciseSeated Warm up  (Try to do this daily)
Seated Aerobic Workout: – go to ExerciseSeated Aerobics (Try to do this daily)
Seated strength workout: – go to ExerciseSeated Strength Workout (Repeat 3 – 4 times a week)
Coming soon!  
The website will keep evolving as we introduce new videos covering a wide range of subjects including the addition of more immunity-boosting recipes. This week we are recording in the kitchen some great menu ideas that I am sure you will love.

One of my favourites is Two Pepper Soup which is easy to make, bursting with immunity-boosting nutrition and spectacular to present! I will also be demonstrating how to make a quick and delicious breakfast idea, Austrian Muesli, lunch ideas such as Crunchy Pepper Salad and Spicy Wraps, and quick and easy dinner recipes including Chilli Con Carne and Chicken Stir-Fry.
It has been fascinating answering your questions and I have loved reading your stories of how you have followed my diets and fitness DVDs over the years. It was fun searching for old recipes that you have asked for too, including Kim’s Cake from my old Hip & Thigh Diet (1988!) and Queen of Puddings which I found in my Low Fat Cookbook Two from 2000. Whilst they are low fat, they aren’t low in sugar, unfortunately! Here they are, exclusively for you, just in case you are interested in an occasional treat.
Kim’s Cake
1lb (400g) dried mixed fruit
1 mug hot black tea
1 mug soft brown sugar
2 mugs self-raising flour
1 beaten egg
Soak the dried fruit overnight in the hot black tea. As an alternative, use a fruit tea infusion.
The next day mix all the ingredients, including the tea, together then place in a 2lb (800g) loaf tin or round cake tin.
Bake for 2 hours at 160°C, 325°F, Gas Mark 3. Slice to serve.
Suitable for freezing.
Serves 4 - Per serving 289 Kcal,  3g fat
300 ml skimmed milk
1 tsp vanilla extract
2 egg yolks
115g caster sugar
75g fresh white breadcrumbs
4 tablespoons dark plum jam
3 egg whites
Preheat over to 180°C, 350°F, Gas Mark 4
Heat the milk and vanilla extract in a small saucepan until just boiling.
Beat the egg yolks with half the caster sugar, then pour the milk over, whisking to combine.
Divide the breadcrumbs between 4 individual ramekin dishes and pour the custard mixture over the breadcrumbs. Transfer to the oven and bake for 20 minutes until set.
Remove from the oven and spread with the jam.
Whisk the egg whites to stiff peaks, then continue whisking as you add the remaining sugar very slowly, a teaspoon at a time. Place the mixture in a piping bag with a star nozzle and pipe the mixture over the jam to form a pyramid shape
Return the puddings to the oven for 10 minutes to allow the meringue to crisp.
Serve hot or cold with virtually fat-free Greek yoghurt.
I hope you will enjoy dipping in and out of and please let me know if there is anything particular that you would like us to include in the future. The sole purpose of the site is to help YOU live longer, healthier and happier and I hope you will continue to benefit from using it and will share it with others. Until next time, bye for now.

Have a lovely Easter.

With love,
Rosemary Conley CBE DL


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