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Hello <<First Name>>  Rosemary Conley CBE

With all this glorious sunshine many of us are able to enjoy some homegrown fruit and vegetables and last week I had a fun time recording a selection of summer recipes with the help of my daughter, Dawn. Back in the day when we had a diet and fitness magazine, Dawn used to be our Consumer Researcher and columnist. She also supervised and styled many of our food photoshoots so, when we work together in the kitchen, Dawn always comes up with some great ideas to enhance both the flavour and the appearance of our recipes. Over the coming weeks we will be uploading these onto the site for you but this week enjoy our spectacular Rainbow Salad which will impress even the most discerning of guests or members of your family.

As we welcome the Olympics, we look forward to seeing athletes and sports stars excelling on the world stage after months and years of dedicated training, I thought we could be inspired by their athleticism and consider what we can do to keep ourselves feeling and looking younger, fitter and healthier as we age.

You might like to take a look at my Top 10 Tips for Ageing Well. I thought that by refreshing your memory of some of the areas that we cover in our videos on the website, you might feel inspired into action - and we’ve made it very simple for you to find them. Just click on the links for the videos that you would like to watch.

Whether it’s Losing Weight to help you shed a few lbs this summer or freshening up your make-up with our tips on Skin Care, we can all make some positive steps toward feeling better. As the restrictions are lifted it is really important that we do everything we can to help protect ourselves from Covid-19, even if we have been vaccinated, so why not refresh your memory of how to Boost your Immune System.  One of the most valuable actions we can take to keep ourselves safe is to stay physically fit and to eat quality food. If you watch Get Fit and Eat Well you may get some ideas. Even making the effort to Look your Best and learning how to Develop a Positive Mental Attitude are very positive steps and, of course, it is always important to improve our Posture too. Very importantly, we can all benefit from a tonic to our mental health with Give Yourself a Mental Health Boost. Finally, there’s nothing like giving our facial muscles a workout too to help us hold back the years and Get a DIY Face-lift.

Recipe of the Week

This attractive salad brings together a wide variety of colours, flavours and textures to delight any table. Always use very fresh vegetables to enjoy the best flavours. Add your own choice of protein food (see list below) to complete your meal.


Serves One (multiply ingredients to serve more)
Per serving: 100 Calories (Approx.)
Prep time 20 mins


¼ red pepper finely sliced
2 red cherry tomatoes, quartered
1 carrot peeled and finely grated
2 tablespoons canned sweetcorn
¼ yellow pepper finely sliced
1 small courgette coarsely grated including skin
Fresh garden peas from three pods
1 thick slice of cucumber, chopped into chunks
1 medium raw beetroot, peeled and finely grated
5 button mushrooms, chopped

  • Place the prepared salad vegetables carefully in lines down a rectangular plate to create a rainbow effect. Keep similar coloured vegetables together.
  • Serve with soy sauce.
Optional: Add prawns, tuna or smoked mackerel; or cottage cheese or a hard-boiled egg; or chopped chicken or lean ham or beef; or quinoa or other grains. (The calories for these protein foods are not included)

Coming Soon

  • Mediterranean Prawn Salad
  • Coronation Chicken Salad
  • Barbecue Salads
  • Mackerel Paté
  • Low-Fat Potato Salad
  • Low-Fat Coleslaw
  • Mixed Bean Salad
For more recipes click here to visit the website
Fun, Facts & Fitness from Mary Morris MSc.

We hear a lot about the importance of having a strong 'core' but what exactly does that mean and how do we go about getting one? 

Well, think of it a bit like the foundations of a house.  If they are not built strong and firm enough, then the house could fall down.  It is exactly the same with our body.

There are muscles that lie deeper in the body called the 'stabilizers' and those that lie nearer the surface called the 'mobilizers' and they totally complement each other and they do exactly as their name suggests.  The ‘stabilisers’ keep us stable and the ‘mobilizers’ enable us to be more mobile.

The stronger our ‘stabilizers’, the more efficiently our ‘mobilizers’ work.  A good example lies in the abdominal area. We have all heard of a ‘six pack’ which describes the well-defined muscle that lies near the surface of the stomach (known as the Rectus Abdominis). This is often considered to be the most important muscle when, in fact, the muscle that lies underneath it, (known as the Transversus Abdominis), is definitely the 'key player'. That is the one to give us that flat stomach we all crave!

Here are a few tips on how to develop a strong core and a flatter stomach:

•       The Tummy Area. Simply pulling your navel towards your spine is one of the best ways to begin building a strong core around the tummy area.  Just pulling in and holding for 10 seconds regularly throughout the day is a good start.  No-one will know you are doing it.  The supermarket queue, waiting for the kettle to boil or sitting at your desk are all good places to do it!

•       The Upper Body. Another area of the body that has important 'stabilizers' is around the shoulder blades. Doing the Posture Improver from the Immunity Plan Workout will target those deep muscles perfectly. Try to follow the Immunity Plan Workout - Week 4 if you can.

•       The Lower Body. All around the hips you will find more deep 'stabilizing' muscles and doing the Hip Strengthening exercise from the Immunity Plan Workout is perfect for strengthening this area.

•       Take up Pilates.  A well-established and very credible 'core-builder’ is to follow a Pilates programme.  New to the site this week, we have two Pilates programmes for you to follow. If you are new to Pilates then go to the website to find the starter programme where Rosemary and I talk you through the basics.


1.     Watch both Pilates videos on the website and choose either
 Introducing Pilates if you are a beginner, or follow Intermediate Pilates if you have attended a class before. Select the one most suited to you and do it 3 times this week.

2.     At the supermarket try holding the trolley handle with 'upside-down' hands. By pushing your trolley with your palms upwards on the handle you will feel your deep posture muscles around the shoulder blades working

3.     As you do your daily 30-minute walk this week, regularly pull the 'navel to spine' and hold for 10 seconds.  Use landmarks to remind you, such as lamp-posts or bus stops.

4.     Focus on your posture whilst sitting, standing and walking.  It really is an all-day activity!  If your deep muscles are strong then good posture will follow. It is really worth the effort!

Did you know...

Vitamin B6 (pyridoxine) is vital to keeping the immune system strong, making new red blood cells and transporting oxygen throughout the body.

It is also responsible for producing white blood cells and T cells which regulate our immune responses.

Food rich in Vitamin B6 include chicken and turkey, tuna, soya beans, wheatgerm, oats, banana, milk and some fortified breakfast cereals.

And Finally,

Whether it is making the most of ourselves, exercising as a matter of habit, developing a stronger core, eating healthily, or developing a positive attitude, they all add up to our being happier. If we are happier, we will be more motivated to stay fit and healthy so there really is no downside. Let’s do it!

Have a lovely weekend and a great week.
With love and best wishes,

Rosemary Conley CBE DL


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