Slice Of Life July/Aug 14

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Slice of Life!

Female Health, Fitness & Happiness

JULY-AUGUST 2014

2 FROM THE HEART PAGE

BY KIM RAINE

BY KIM RAINE

BY SUE FORD

2 Babe of the Month!

3 EXERCISE YOUR HEART! 4 I LOVE ME 4 ARE YOU TRUE TO YOURSELF?

BY LINDSEY AGNESS

5 KNOW YOUR HEART?

BY HELEN BULLEN

6 RUNTOLIVE

BY NICKY DONOVAND

BY KIM RAINE

6 BABES HOLIDAY METABOOSTER 7 CHOLESTEROL...YES, SIZE MATTERS!

BY HELEN WILLIAMS

8 OPENING OUR HEARTS WITH YOGA

BY FRANCESCA STUTELY

9 TRAINING IN THE HEAT

BY KIM RAINE

FEATURE ARTICLE

10 HOW TO GET WHAT YOU WANT OUT OF LIFE &11 BY DARREN TEBBENHAM

12 SHOUT OUT PHOTOS 13 CHOLESTEROL IS GOOD!

BY BE KASSAPIAN

BY BE KASSAPIAN

14 LET’S GO BURGERS!! RECIPES 14 Slice of Life! Contributors... babesontherun.co.uk

Slice of Life! Female Health, Fitness & Happiness

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Slice of Life!

Female Health, Fitness & Happiness

July-August 2014

Hello Ladies & Welcome to our July-August issue!

Babe of the Month!

FROM THE HEART

Its been a great month with the sun out at camp, getting out in the fresh air for our workouts, Mudruns and the Epsom Race for Life! Busy BABEs! This month we are all about the heart and I have to say I find the heart a fascinating subject – research is now telling us that the heart is so much more than a pump, we are now discovering that the heart is an organ that can learn, remember, feel and sense independently of the brain.

In his book ‘The Heart’s Code’ Dr Pearsall tells of an eight-year-old girl who received a heart transplant, from a ten-year-old girl who was murdered.

Shortly after the operation the girl started to have nightmares about the man who killed her donor.

The mother took the girl to see a psychiatrist who after a few sessions decided this could be more than just a stress response to the operation.

Between them they decided that the detail was so precise that the police should know.

Amazingly the police were able to get so much information from the little girl that they were able to find and convict the murderer.

A very sad but fascinating story that highlights the hidden powers of the heart.

babesontherun.co.uk

Many studies have shown a link between state of mind and disease, and it is also documented that our hearts passes on messages from our emotions to the brain as to what hormones the body needs.

ECGS have shown that frequent negative feelings such as anger, worry or stress can lead to an irregular heart rhythm, where as positive feelings such as love, appreciation and forgiveness create a regular heart rhythm.

This is why following your heart, feeling safe and living your truth is so important if you want to achieve anything.

In this issue we also have a guest blog from a MAN indeed! As you know we like to keep this between us girls (although I am hearing of some male readers!) but Darren is quite simply the best motivation coach I have ever meet and so when I wanted an article that will get you girls to follow your hearts there was only one place to go!

Enjoy ladies – have a fantastic summer and we will see you again in September!

Love Kim xxx

Before joining BOTR, I was permanently exhausted, eating for comfort and in bed before my girls. I’d seen the fantastic results of Reigate Babe, Liz Nissan, so I thought I hadn’t got anything to lose and that I should give it a go.

I felt so nervous arriving for the first camp, as I knew how unfit I was.

The thought of running and exercising sent me into a panic.

My fears were soon put to rest as the ladies at Epsom were so welcoming and kind.

I began at my own pace but quickly became determined to push myself further at each camp.

I haven’t looked back since I started my first week of clean eating and exercise.

I have so much energy now - even my GP commented how pleased he was with my transformation. I love the classes, the online support and sense of community.

I have a long way still to go but Epsom Babes, you truly inspire me to keep going and Francesca, you are just amazing!

Thank you all, seeing all your fabulous results has given me further strength and determination and more importantly you have helped give my two lovely daughters their mum back.

Julia

Slice of Life! Female Health, Fitness & Happiness

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EXERCISE YOUR HEART!

BY KIM RAINE

How your heart rate responds to exercise is a good indication of your fitness levels and future chance of heart attacks.

Most adults have a resting heart rate of 60-100 beats per minute (bpm). The fitter you are, the lower your resting heart rate is likely to be. For example, athletes may have a resting heart rate of 40-60 bpm or lower.

To test yours, lay down and be still for at least 10 minutes, then find your pulse, either in your neck or your wrist – count the beats over a 10 second period and times by 6.

babesontherun.co.uk

Another sign of a healthy heart is the rate at which it recovers from exercise.

As you become fitter your resting heart rate will drop and you will find that you recover more quickly from exercise.

The heart rate should stabilise and return to normal within 3-4 minutes after exercise has stopped.

A healthy heart should drop about 20 beats in the first minute. It is said that people who have a reduction of 12 beats or less are at a greater risk of heart attack later in life.

If this applies to you, then don’t worry, you can change this by starting a regular exercise program.

What’s the most effective way to train for my heart?

Following an all round program is key for heart health.

Research has shown that exercise alone can reduce your risk of cardiovascular disease by a factor of 3!

Long walks are great for reducing blood pressure, as is any low intensity exercise such as biking, hiking, swimming. Just 30 minutes a day can have a huge effect on your blood pressure.

If you are already fit them interval training is an ideal workout for the heart, you can shorten the rest and play with the numbers as your fitness improves, but always be sure to give yourself time for recovery between each interval.

Try something like this...

3 minute warm up 30 secs work/90 secs rest – the 30 seconds should be hard, you should feel spent at the end of the 30 seconds The 90 seconds rest is active, at a slow to moderate pace Repeat this 7 times 3 minutes cool down Remember if you do have a heart or preexisting condition you should check with your doctor before trying strenuous exercise!

Are you at risk?

The following symptoms can be an indication that your heart is struggling • Shortness of breath, even when lying down • Persistent coughing • Tiredness, feeling run down • Swollen feet, legs and ankles • Increased heart rate • Nausea or lack of appetite • Confusion or struggling to think clearly I should just mention here that in men erectile dysfunction is a big indicator, low testosterone levels are another high risk symptom for heart disease, as well as decreased hair growth and muscle mass!

If you are experiencing any of these symptoms then it might be time to talk to your doctor. Once he gives you the all clear then grab your trainers and get moving!

“You don’t catch heart disease, you build it. You build it with the food you eat, your thoughts and the people you live with” ~ Phil Richards Slice of Life! Female Health, Fitness & Happiness

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BY SUE FORD

BY LINDSEY AGNESS

ARE YOU TRUE

TO YOURSELF?

I

ALL

ME OF ME!

Can you honestly say this statement is true about you? Hand on heart? It’s no good loving and caring for the parts of you that are visible and ignoring the rest. So let’s start right at the heart of you!

What is your heart and what does it do for you? Well the Oxford Dictionary says the following: • A hollow muscular organ that pumps the blood through the circulatory system by rhythmic contraction and dilation.

• The heart regarded as the centre of a person’s thoughts and emotions, especially love or compassion.

So we can definitely say you are taking care of the first part of the definition by going to bootcamp, but what about the second part? Let’s look at that in a little more detail...

Are you putting your heart and soul into getting fitter and healthier? It’s no good if you don’t commit and fully focus on something you do.

Or have you had a change of heart and think you don’t have enough time to fit Babes on the Run in, so you will do it when you can? If you don’t prioritise you why should anyone else?

Are you moving forward with good heart, cautiously optimistic about achieving your goal of stopping wishing and starting living?

Or have you lost heart and slipped back into your old unhealthy life style?

Why not let Babes on the Run be at the heart of your plan to be as fit and healthy as you possibly can?

Are you faint hearted, lacking courage and conviction, or are you at heart in fact that fit healthy and confident person you want to show?

Try doing some heart searching. You may find with heart stopping certainty that you are capable of so much.

To end on a heart warming note, why not have a heart and yourself. You will find it opens your mind to unending possibilities!

Cross my heart!

My task for you July and August... should you wish to accept it is: Commit to putting your heart and soul into something simply to show yourself what you are capable of when you choose to focus! babesontherun.co.uk

Mid-life crisis women who overcome their challenges are ALWAYS true to themselves!

Once you are clear about who you truly are, it’s important that you treat yourself with respect and have the courage to go after what matters to you.

It’s a commonly held belief amongst mid-life crisis women that it’s better to be secure than happy, but this will only lead to further frustration and disappointment in the long run. Don’t be afraid of disappointing other people along the way. It’s impossible to go through life keeping absolutely everybody happy, so you may well find that your newfound sense of self leads you to question your existing relationships and the way you conduct yourself in your personal and professional lives.

How closely does your current situation align with your values – the things that drive you and determine how successful you regard yourself as being?

This can be a scary process for many mid-life crisis women, so this is when you may well need a little extra support, possibly in the form of coaching for women, in order to make sure that you are fully equipped to act on everything you’ve learnt. You may well know that you’re unhappy in your current job and would be both happier and more successful somewhere else or that there is a clash of values within your relationship and that you and your partner would both be better off going your separate ways. Of course, this knowledge and understanding doesn’t mean anything unless you act on it!

Try brainstorming a set of words that reflect your ideal relationship or career. For example: • Connection • Passion • Good Communication • Inspiration • Fulfilment There are no right or wrong answers here, so be completely honest with yourself!

Once you’ve compiled your list, think about your current relationship or career and rate each word on a scale of one to ten to reflect how strongly you feel your relationship or career currently meets it. This will help you take an objective view of where you are now and will help you make an honest decision about whether it would be better either to mend your current situation or move on.

To find out more about overcoming the challenges faced by mid-life crisis women, just visit www.agewithattitude.co.uk, where you’ll be able to request a free copy of my new guide, “An Introduction to the Eight Attitudes Shared by Successful Mid-life Women”, packed with practical tips and inspirational advice on everything from menopause weight loss to empty nest syndrome.

Slice of Life! Female Health, Fitness & Happiness

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KNOW YOUR HEART?

BY HELEN BULLEN

We all know that exercise helps to keep us healthy but have you ever wondered where your heart actually is, what the heart really does and exactly why it is good for the heart when we exercise?

For many of us we are aware we have an organ called the heart but other than know it beats regularly we really know very little or give it little thought other than expecting it to work 24 hours a day 7 days a week for at least 80 years.

Well first I should point out that the heart is not just the organ responsible for love and romance (although it isn’t actually shaped like the “heart” we see during Valentine celebrations.)

“Obvious!” I hear you say, but why do we all know so little about how it works and its miracle of keeping us alive?

The heart is a muscle, a type of smooth muscle which differs to skeletal muscle that enables you to walk, run, jump etc. Smooth muscle is involuntary which means you have no conscious control over it. Lucky really, imagine if we had to think each time we wanted the heart to beat (average heart rate per minute is 60-80 beats at rest). It is an essential organ which sends oxygenated blood to the body and recycles de-oxygenated blood via the lungs back to the body. It is closely associated with the lungs and the two function in parallel to each other. Hence exercise works on both heart and lung function.

The heart is located behind and just to the left of the breast bone (sternum) it is about the same size as your fist.

It is amazingly small considering the essential job it does keeping us alive. It has 4 chambers and each has a valve that controls the flow of blood in one direction. The blood enters the heart then is pumped out and through the pulmonary artery that connects to the lungs to gather the oxygen, making the blood oxygenated, then back into the heart and out the main artery (aorta) to reach the rest of the body. The de-oxygenated blood returns, via the veins and muscle pump, back to the heart.

Exercise enables the heart to get stronger and be more efficient. It also improves the blood flow to the actual heart muscles itself. The coronary arteries are the blood supply to the heart and exercise helps these blood vessels to dilate improving blood flow to this vital organ. This is important when you think that a heart attack occurs when these same arteries become blocked and blood supply to the heart muscle is restricted. Research has shown that regular exercise helps to keep the arteries flexible which in turn allows better blood flow and helps to normalise blood pressure, making your heart work less. Cardiovascular exercise increases the number of blood vessels and resistance training helps to increase blood vessel size. Both in turn increase blood flow.

So be conscious and proud of your heart and be sure to look after it the best way you can. It is an essential organ that keeps you alive without you even consciously asking it to.

Make a pledge to love and look after your heart every day of its life!

‘A heart is for life not just for Valentines!’ ~ Helen Bullen FOR ADVICE ON INJURY PREVENTION OR TREATMENT CONTACT WWW.FINEFETTLE.ORG

babesontherun.co.uk

Slice of Life! Female Health, Fitness & Happiness

BY NICKY DONOVAND

RUNTOLIVE

Every now and again the media pick up a story and sensationalise it enough to compel me put my head in my hands and emit an audible sigh!

These stories will tell me how running is bad for me and my body. It is bad for my knees, for my relationships, my fashion sense or more commonly these days, for my heart!

Invariably there is a trigger for the story; a random study of people in Novascotia, or a pharmaceutical company with an agenda or occasionally a tragic death in an event. A bit of investigation to these stories usually reveals a different truth, but often it is difficult to look beyond the headline.

A few years ago, Flora (as then sponsors of the London Marathon) took out a full page ad in the Evening Standard. It depicted a runner, slumped under a tree in St James’ Park.

He is clearly exhausted but proudly wearing his medal. The tag line… ‘Your heart loves you, but your feet think you’re an idiot’.

The message was loud and clear. Running is good for the heart. Your heart is essentially the boiler to your central

heating system, just like the central heating system at home.

It’s a muscle, just like any other in your body, and a very special muscle at that. It’s special because it works off electricity and blood (pumped through a system of pipes know as arteries and veins). As long as the electricity (and blood) supplies are kept constant, it never fatigues.

But like muscles everywhere in your body, it can be trained to get stronger, more efficient and keep the pipes healthy.

The good news is you do not need to train for a marathon to get the benefits. You just need to exercise consistently, three to four times a week is ideal. Running is perfect, but walking quickly (or mixing running with walking) will have similar benefits for those of you who prefer. Get out for a minimum of 30 minutes if you can and make sure you put in sufficient effort to make you sweat.

Your heart will thank you!

BABES HOLIDAY LOVING THE LEANGREENS

BY KIM RAINE

METABOOSTER

NEW SEXY BLACK LOOK!

Keep your metabolism on its toes this summer by taking this cheeky little fat burner away with you!

So, are you ready to burn that fat?

16 Squats – go low as you can 16 Step-ups 16 Press-ups 16 Mountain Climbers 16 Back Extensions 1 minute High-knees 16 Lunges

CLICK HERE TO GET YOUR TUB OR VISIT www.girlsloveleangreens.com

HIMALAYAN SALTS

16 Burpees 1 minute Plank Repeat 3 times with little OR no rest Babes on the Run (BotR) assumes you are injury free and fit to exercise before embarking on these workouts. If you are unsure check with your doctor before starting. BotR accepts no responsibility for any injury, mishap or embarrassment caused during this workout ;)

QUESTIONS & IDEAS If you want any subject covered then feel free to email your questions & ideas!

babesontherun.co.uk

WEBSITE PLUG www.chriskresser.com A multitude of health info & his Paleo ways!

Himalayan salts contain 84 minerals and elements that occur naturally in your body and offer a whole host of health boosting benefits.

As well as helping to regulate water content in your body, blood sugar levels and promote a healthy pH balance in your cells (including your brain), they can also help boost your metabolism, improve circulation, and detoxify your body from harmful heavy metals.

BOOK

PLUG

‘In Defence of Food’ by Michael Pollan My favourite book ever written!

CHECK IT OUT!

Slice of Life! Female Health, Fitness & Happiness

6

BY HELEN WILLIAMS

CHOLESTEROL...YES, Half of all heart attacks occur in people with ‘normal’ level of total cholesterol. A population study showed howthe French have the highest total cholesterolsin Europe (about 6.5)

BUT the lowest incidence of heart disease!

Cholesterol FACTS: • It is one of the most important substances manufactured by the body!

• It is necessary to sustain life and without ample amounts of it you will die!

• It is a fundamental component (50%) of every cell membrane (including brain cells which are particularly rich in cholesterol and account for 25% of all the cholesterol we have), enzymes convert it to make vitamin D. • It makes our steroid hormones including cortisol and our sex hormones oestrogen, progesterone and testosterone.

• It makes bile salts needed for digestion and absorption of fats.

• On average the body makes 85% of its cholesterol and the remaining 15% comes from food.

• The body makes cholesterol as it is needed. If you consume more cholesterol in your diet, your body will down regulate its own production to match its needs so this way you don’t get too much of it.

• Cholesterol needs to travel in the bloodstream to get where it wants to be. As it’s fat soluble and blood is mostly water it has to be transported around the body in the blood carried by special proteins. An easy way to understand this is to think of these proteins like boats that carry the cholesterol around like cargo. Different kinds of boats are used for different cargoes and two of the most important are HDL (high density lipoprotein) and LDL (low density lipoprotein).

• We think of HDL cholesterol as “good” and generally this is the case. It transports excess cholesterol out of the blood and back to the liver.

• LDL is thought of as “bad”, however this is not always true. Some LDL can be large, buoyant and fluffy and associated with low risk and some can be small and dense and increase the risk of heart disease. babesontherun.co.uk

SIZE MATTERS!

High cholesterol is a symptom not a cause!

As a functional nutritionist when I see a client with high cholesterol my thought is “what is the root cause?” Often if the root cause is addressed, the level comes down.

Why does the body produce more cholesterol at certain times? It goes up when you have an infection or are stressed, as it is a healing agent and needed to make new cells.

It is sent to treat a problem not cause it. The real problem is inflammation in the arteries caused by agents such as toxins, pathogens and free radicals that can damage the thin layer of cells lining our arteries. Examples of these agents include cigarette smoke, trans fats and too much insulin. When this happens the liver sends LDL cholesterol to the site to make repairs. When LDL goes through this thin layer of cells to make repairs it can become oxidised. This sets off an inflammatory cascade that can lead to the formation of plaque. The plaque can become unstable and dislodge and obstruct the blood flow to the heart, which results in a heart attack.

2 key factors drive this process...

1. The number & size of LDL particles in the bloodstream – It is the small dense kind that is more likely to get through the artery walls & be oxidised – this is what makes them dangerous.

Conventional testing does not measure the number of LDL particles or their size.

So if your cholesterol levels are shown to be high you may have widely different risk levels of cardiovascular disease dependent upon whether you have large or small size LDL & the number of LDL particles there are as shown in this image My advice would be if your cholesterol levels are shown to be high and possibly your GP is recommending medication then consider advanced follow up testing with the profile above.

2. Oxidation is the other key factor as well as particle size – normally this is kept in check by the body’s antioxidant defence system – but when oxidative stress is high or our antioxidant reserves are low the damage can occur.

You can reduce oxidative stress by: • Stop smoking • Address chronic stress (here it is again!)

• Remove environmental toxins • Keep the carbs down – it has been shown that a low carb diet has been found to increase the size of LDL particle size • Drink Green Tea (can reduce the oxidation of LDL & raise protective HDL) • Consume Omega3 fatty acids (oily fish) that can increase the particle size of LDL, reduce the particle number & decrease inflammation • Have an antioxidant rich diet (that means plenty of vegetables & fruit) • Keep physically active

LDL CHOLESTEROL MEASUREMENTS DO NOT DETERMINE THE NUMBER OF LDL PARTICLES. LDL particles can be large or small, and the amount of Cholesterol contained within these particles varies widely. Smaller particles have a greater risk of causing cardiovascular disease.

An increased number of particles also has a higher risk. Bigger is better!

LIPOPROTIEN PARTICLES VS CHOLESTEROL Each patient shown has the same LDL Cholesterol of 125mg/dL Maria has the biggest risk because her LDL particles are the smallest and she has a lot of them.

Image courtesy of www.spectracell. com who offer the Lipoprotein Particle Profile™ (LPP™) Slice of Life! Female Health, Fitness & Happiness

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OPENING OUR HEARTS

BY FRANCESCA STUTELY

WITH YOGA

Our hearts are probably the most emotional part of our bodies!

Where are our feelings?

In our minds?

Our stomachs?

Our hearts?

Probably everywhere, however we tend to feel mostly in our hearts. Most of us at some point have been ‘broken hearted’, from the loss of love, either a partner relationship or grief from a death of a loved one... it all comes down to love... the presence or loss, in our hearts. I believe we have our physical heart and our emotional heart and we need to look after both!

You know what to do to physically look after your heart, however how can you nourish the emotional, feeling side? We are often told ‘you have to love yourself more’ – but how? When we give more attention to the negative voices in our minds it’s a difficult place to operate from to soften the heart feelings. So we have to start with that most powerful part of ourselves – The mind... We can actually choose what we think about... Even if our heart is breaking, and the sorrow overwhelms us, we can still choose what we give our attention to, in small steps we can start to look for a better feeling thought, our thoughts affect our feelings, our feelings affect our actions and our actions give us the results. So if we can reach for a slightly better feeling thought to start with, our hearts will feel a little better. The way to feel better is to appreciate what we already

have. Every morning before you get out of bed, bring to mind all the wonderful things you have... A warm bed, a roof over your head, your surroundings, maybe your pet, the choices you have... What to eat, what to wear, how to spend your time. Appreciate all the wonderful things your body can do...

Place your hands on your heart and imagine a warm, smooth shimmering, white light that is love, and it fills your heart. Allow it to expand and grow and sooth and heal, it knows what to do. Breathe deeply, and take several breaths in and out, fully filling the lungs. In your mind’s eye, see yourself treating yourself with kindness, compassion and acceptance.

Slide your hands over to the centre in line with your heart, to your heart chakra - Anahata one of the 7 energy centers of your heart, breathe deeply for several breaths. Know in your heart that everything is temporary, this too, shall pass.

On the flip side is the wonderful joy and bliss we can feel in our hearts, and the feeling of being ‘in love’, feeling so connected to ourselves and to another. Stay in the moment of these feelings and know you deserve them and are worthy of them. Bring these feelings to mind when you need a boost.

In yoga, the postures which open our hearts are back bends. Go gently to start and build up to open up!

Let your heart be filled with joy and love mostly for yourself!

8

TRAINING IN THE HEAT

BY KIM RAINE

Things are starting to warm up and so now seems a good time to mention a few hot weather precaustions...

Heat Illness and Heat Stroke are REAL possibilities – especially as we are not acclimatised!

Please consider the pointers below…

1. Find the shady/coolest spot!

2. Hydrate yourself, before, after and during class – if you are drinking a lot of fluids it may be worth putting a small pinch of sea salt in your water!

3. If you feel unwell or it’s too much let the coaches know – Look for clumsiness, stumbling, nausea, headache, dizzyness, apathy, confusion & impairment of consciousness!

4. Do not push yourself to failure!

5. BABES shout out ‘SPRAY’ when you need it!

6. Bring a hat to camp!

Take care of yourselves and each other!

FEELIN’ HOT! babesontherun.co.uk

HOT! HOT! Slice of Life! Female Health, Fitness & Happiness

9

HOW TO GET WHAT YOU WANT OUT OF LIFE!

BY DARREN TEBBENHAM

WHAT DO YOU

REALLY

HEY! you listenin’ to me???

REALLYWANT! I don’t just mean from your fitness, • The human in our head is our most developed I mean from your life? of the three areas I know this is a huge question but looking after logic it is one that can play havoc with and decision our minds especially when we get making. confused between what our heads • The chimp is the and hearts are trying to tell us. oldest part of the

Interestingly a doctor by the name of Candice Pert whose area of expertise is “chemicals of emotion” sheds light on the idea our bodies and minds are linked.

She discovered that not only are endorphins released when we feel elated such as after exercise, which are picked up by receptor sites in the brain, but as it turns out, they are also released when we feel affection towards another but these specific endorphins are picked up by the heart.

So when we fall in love we release a specific type of endorphin only picked up by receptor sites in the heart, explaining why we associate that love-emotion with our heart.

There is, therefore, real science why we feel heart-broken when someone leaves us.

If we think our mind is in our head we are mistaken!

Our mind is present throughout our entire being, the challenge is trying to decode these emotional messages that can become almost hard wired at times, identifying which ones to embrace and which ones to ignore.

For example, we can crave a certain food, or a specific person, or want something so badly it consumes us and yet succumbing to such emotion may not serve us. On another occasion we can just feel a certain choice or decision is right. We don’t really have much else to go by other than it feels right and yet it turns out we were right to have made that choice. So some emotions we must deny and yet others may serve us. How do we know which to ignore and which to embrace?

Our brains are wired a certain way. One of the best ways I have found to represent what is going on is to think about the human brain being made up of three parts: The Human, the Chimp and the Computer... babesontherun.co.uk

brain looking after emotions and basic survival.

• The computer is our reference system looking after memories and previous programmes we have run.

Let’s start with the chimp...

It is 6 times stronger and 6 times faster than the human so often this strong leader in our mind dictates. But our chimp, like a real chimp in the wild, is programmed for survival.

This relates to...

• securing territorial boundaries – explaining why simple neighbourly arguments over garden borders can blow up so quickly • bringing up our young – why we compromise our lives so readily for our children, especially women • sex – a strong driver in all males to secure the future of our species and of course...

• to eat and prevent starvation – explaining why eating is such a dominant driver.

But the truth is we no longer live in the wild but live in civilisation where such innate drives are not required, or at least need to be mediated. We can therefore hear two voices in our head, that of our chimp and that of our human. Don’t worry, this is normal and represents these two separate parts of our brain struggling with one another. The chimp technically is the Limbic system in the brain and the human the Frontal lobe. The third part, the Parietal brain is the computer, which we will talk more about shortly.

Now although we have three parts, only the human part is truly us...

The chimp is the part of brain left over from our early-existence, still-useful of course for survival and key to providing us with instincts.

But only the human brain is the true us.

So if we feel a certain way all we have to do is ask, “Do I want to be feeling this?” and the answer you give is your human answer. If you are behaving a certain way (maybe you are on autopilot or just running your behaviours at this time on emotion) ask yourself, “Do I want to do this?” and the answer you give is your true self, your human brain.

We must therefore learn to manage our chimp but accept a chimp lives inside our minds, in all of us.

Our human has the ability to reason with the chimp and make more rational decisions.

All we need to do when we feel out of control is slow things down. Let the chimp have his rant – just choose where it does this and to whom – and when he tires, reason with him. This could be about not wanting to be watching your food and wanting wine and hearing this voice saying... Why not? Life’s for living for goodness sake!

As your chimp rants don’t take him on!

He is too strong!

Let him rant and say I know and we don’t always have to be perfect but (now reason) for now we need to stick with the programme and look forward to Saturday where we are going out for a nice dinner. >>> Slice of Life! Female Health, Fitness & Happiness

10

The last piece of the puzzle is that we have a Computer too in our head.

In here we have automatic programmes that run even quicker than the chimp and if we simply hand things over to its programming they will run automatically and effortlessly.

This can be both good and bad.

It is good that our computer can look after all those processes like regulating our heart rate or breathing without us having to think about it. But bad, because some aspects of our lives are running on autopilot and they really shouldn’t. So when we are running on autopilot often we think our automatic wants are what we really want but they may not be. They are just our autopilot’s memory of what they are and it is likely your chimp programmed them in the first place, not your human.

Now let’s review things for a moment.

The frontal lobe of our brain is the most developed part of the brain and most developed in humans compared with other species.

This part of the brain is the part of the brain we are calling the human.

The limbic brain is the oldest part and common across the animal kingdom and is the emotional, instinctive part of the brain.

This is what we are calling our chimp.

Then the parietal part of the brain is where we hold our memories and references. This is the computer.

They are real parts of the brain with real functions to play.

BY KIM RAINE

The problem is with the often stressful and demanding fast-paced lives we live we rarely slow things down enough to properly consider what we truly want.

Our chimp may have previously worked this out and powerfully reinforces it, perhaps emphasising the importance of survival and this could mean wanting what you are supposed to want by the confines of society, public pressure, significant others or simply chimp instinct and in a female head this can be orientated around rearing a family and looking after the home.

In a female chimp this is the primary drive compared with a male chimp which is for sex and maintaining territorial borders.

But remember this is our chimp.

What we really REALLY want comes from the human brain!

As we said if you have ever experienced a fight in your head almost between your head and your heart you probably have one part that wants what maybe you are supposed to want and the other part that wants something different.

Sometimes it can be confusing and leaves you torn apart in the middle.

So the thing to do is ask yourself, what do I want.

Don’t feel it but think it.

Allow your cognitive thought to get involved, this is your human. This is your true self.

This is the part that makes you human so listen to your logic.

Whatever it is you are currently getting or doing ask yourself do I want this?

The answer you give is your true self – your human speaking. So listen!

A sk yourself these 5 questions in a calm setting: 1. What do you truly want?

2. What do you want to be better as a consequence of what you want?

3. If you achieved this what would be different in your life?

4. Why is this important?

5. Therefore, what can you conclude you don’t want that sometimes your chimp keeps throwing up? Get clear on this one.

Now let the answers to these questions sit with you. Run them through your mind several times.

Sit up straight, smile and really absorb them into your physiology.

Get excited!

Get your chimp onside!

Write these down and review them daily and every time you do make sure you do so with a smile and with excitement.

Associate your human rational thought with emotional pleasure you can associate with it.

Thanks for reading.

Have a great month, full of everything you enjoy or know is good for you!

Darren

ABOUT THE ULTIMATE

OUR DARREN MIND-BODY TRANSFORMATION COACH Darren is the ultimate Mindset Coach helping people all around the world live healthier, happier more fulfilled lives.

I have known Darren since 2006 and I can honestly say that he has changed the way I think from being one the most negative people I knew, to one of the most positive!

I am really excited to be attending his next Mind-Body Transformation Event AND...

I have managed too persuade him to offer BABEs and Slicers the opportunity to join us for a greatly reduced Investment.

I know that this day will be nothing less than life changing!

Also why not take Darren’s Life Mastery test and see where you score!

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GET READY TO GET WHAT YOU WANT OUT OF LIFE...

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Slice of Life! Female Health, Fitness & Happiness

11

BIG SHOUT OUT TO ALL YOU SEXY BABES COACH KARA

TELLING IT HOW IT IS!

REIGATE BABES

LOOKING READY FOR ACTION

AT THE EPSOM RACE FOR LIFE!

JUST IN CASE YOU FORGOT GIRLS!!!

WELL DESERVED GIRLS! SAME TIME NEXT YEAR??

THATS NOT OUR SALLY ABOUT TO HAVE A LITTLE CHAT THERE IS IT??

6.30AM BOOTCAMP SELFIE! babesontherun.co.uk

HANGING WITH THE SUPER HEROES PRE RACE

Weeeeeeeee!!!

ANGELS WITH DIRTY FACES! Slice of Life! Female Health, Fitness & Happiness

12

BY BE KASSAPIAN

CHOLESTEROL IS GOOD!

*

‘Music to my ears’, at last we can celebrate the importance of cholesterol in our bodies and the food we must eat to sustain it. All those times I have nibbled on the gorgeous crackling from roast pork or crispy skin from a duck breast, I no longer need to feel guilty!

We need cholesterol to repair the body. It is needed to make steroid hormones which help with critical brain function and memory, protection against cancer, developmental problems, behaviour problems, learning disabilities and even autism, not forgetting sex and babies.

Let us not be concerned with how cholesterol got such a bad name and led us so astray, but get on, eat and enjoy cholesterol and good saturated fats that will keep us and our families healthy. I grew up on a fridge full of pots of dripping (meat fat left after roasting a joint) and occasionally we would have dripping on toast or the most delicious fried bread with a ‘Full English’ breakfast.

From a culinary point of view, good fat has always been critical as it contains so much good flavour, so I have always used it and eaten it in generous quantities in my kitchen.

These are the unrefined saturated and mono-unsaturated fats we should be eating: • Butter (grass-fed cows) • Palm & Coconut Oils • Lard, meat fats, poultry fat • Cod Liver Oil & other animal fats (pasture-fed animals) Toxins that build up in animals that are non-grass fed are not as bad as expected. Fat soluble toxins (eg DDT, banned in UK) accumulate in fat, but antibiotics, and growth hormones are stored in the water soluble parts of milk and meat, therefore using meat fat to cook with remains safe. Also note that vegetables and grains accumulate many poisons while being sprayed with pesticides (if you were thinking being a vegetarian was a safer option).

Sourdou

g

h Crout There is plenty of chat about ons coconut oil at the moment and we seem to be getting used to cooking with it, so let’s go back to good old fashioned dripping and remind ourselves how delicious it is with the simple crouton. They add the fantastic crunch to a summer salad or soup and if you cook them with a little ground turmeric and toss in some garlic at the end, you can enjoy them knowing you’ve given your immune system a little extra boost.

CROUTONS Ingredients:

Method:

• 3 slices sourdough or gluten free bread, crusts removed and cubed • 125ml/4 fl oz lard, butter or bacon drippings

• M elt the fat in a cast iron shallow pan and fry the bread cubes over a medium heat, stirring frequently, until crisp and golden brown.

• Place some kitchen paper on a baking sheet and tip the croutons onto it to absorb the extra oil.

NOTE: You can bake the croutons in the oven if you prefer, just let the fat melt on the tray in the oven first, then toss in the bread and bake on a medium heat till golden brown.

*Notes taken from Sally Fallon’s cook book ‘Nourishing Traditions’ and the Westong A Price Foundation ‘Healthy4Life’. Croutons image thanks to allrecipes.com

THE

LAST ONES STANDING!

Have a little peak at a review from fellow party goers! Woops!

TRUE BABE STYLIE! LOOKING FORWARD TO THE NEXT REVIEW!!!

OUR BABES’ NIGHT OUT!!

FRIDAY11 JULY TH

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Slice of Life! Female Health, Fitness & Happiness

13

BY BE KASSAPIAN

LET’S GO BURGERS!!!

LAMB BURGERS with ROSEMARY & GARLIC Method: Ingredients: • 5 00g lean lamb mince • 1 red onion, finely chopped • 1 tablespoon finely chopped fresh rosemary • 2 large cloves of garlic, crushed • salt & freshly ground black pepper Optional...

• 85g/3oz mild creamy goat’s cheese or cream cheese

• P lace the lamb, onion, rosemary & garlic in a large bowl & mix thoroughly with your hands.

• Wash your hands & while they are still damp, divide the mixture into 8 & shape into thin, flattened round patties.

• Divide the goat’s cheese into 4 & spoon a quarter onto the top of 4 patties. Sandwich them together with the remaining patties & press the edges together to form burgers.

Make sure the edges are sealed well.

• Chill for a minimum of 30 minutes before cooking.

• Preheat the grill to its highest setting. Line the grill pan with tin foil & place the grill rack on top.

• Arrange the burgers onto the rack & place under the grill. Cook for about 4 minutes or until the burgers are nicely browned, then turn over & cook the second side until golden brown & firm to the touch.

TURKEY BURGERS with CHILLI CORIANDER & FETA drizzled with TZATZIKI

Ingredients: • 500g minced turkey • ½ red onion, finely chopped • 1 red chilli, seeds removed, finely chopped • 1 handful of fresh coriander leaves, roughly chopped • 110g/4oz feta, crumbled • salt & freshly ground black pepper

For the Tzatziki: • 1 50ml/5fl oz low fat natural yoghurt • ½ cucumber, peeled, de-seeded & finely diced • small bunch fresh mint leaves, roughly chopped • 1 clove garlic, crushed • juice of ½ lemon • salt & freshly ground black pepper

Turkey B

urgers

Method: • I n a large bowl, mix the turkey, red onion, chilli, coriander, feta & seasoning (not too much salt because the feta is salty). Shape into 4 large burgers, place on a tray, cover with cling film & chill for 30 minutes to develop the flavour.

• Make the Tzatziki: Mix all the ingredients together. Season with salt & pepper & set aside until ready to use.

• Preheat a grill on its highest setting. Grill the burgers on each side for approximately 3 minutes or until brown & feeling ‘firm’.

• Serve with the tzatziki drizzled over.

NOTE: Burgers are good served on a bed of Basmati, Brown or Wild Rice.

Slice of Life! Contributors...

Kim Raine

Babes on the Run

Be Kassapian Be in the Kitchen

Kim is the owner & chief Having initially trained herbal tea maker at at “Leith’s School of Babes on the Run. She Food & Wine”, Be’s career includes is responsible for the creation of it’s unique working with the Roux ‘FeelFab’ Formula, as Brother’s including a well as the ‘30 Days stint at Le Gavroche, of Fat Loss’ series of latterly returning as Senior Teacher & programs. Kim has interned with some Demonstrator at Leith’s, of the country’s top co-writing Leith’s health professionals “Seasonal Bible” as well as training & & working on the mentoring other fitness TV series “Chef School”. professionals herself.

More recently Be launched her own successful cookery Slice DESIGN school “Be in the

by Debs Hyde Kitchen” with the aim designsmile.co.uk of sharing her love of fit-designs.co.uk WEBSITES cooking & good food.

COMING SOON!

babesontherun.co.uk

beinthekitchen.co.uk

Sue Ford

Clinical Hypnotherapist

Helen Williams Surrey Nutrition Clinic

A Clinical A Functional Nutritionist Hypnotherapist, who helps women LifeCoach & NLP Coach who feel fat, tired, who believes wholestressed out, bloated heartedly that nowadays & depressed by we live life at such a addressing their fast pace that we do hormonal imbalances not spend enough time & uncovering hidden taking care of our minds stressors so they or bodies. can rediscover their mojo. Using functional Specialising in using nutrition she seeks hypnosis for improving to identify & correct sporting performance underlying causes of managing anxiety, disease that can lead stress issues & to chronic health issues reintroducing life instead of just treating balance. the symptoms. Not to diagnose or treat but to Her aim is to help people make the life identify the root cause of changes they choose. physiological imbalances within the body. sue-ford.co.uk

surreynutritionclinic.co.uk

Nicky Donovand Run to Live

Lindsey Agness

Life Coach Age with Attitude

Francesca Stutely Francesca Stutely wellbeing

Helen Bullen Fine Fettle MHC.

Nicky is owner of Run to Lindsay has been Fran uses her unique Helen is an Osteopath, Live specialist running working in the area of combination of Yoga, Lecturer & Owner of Fine shop in Ashtead, has change for 25 years & The Rosen Method Fettle Multi-healthcare. a degree in Sports has recently pooled all bodywork, & NLP to As well as her work Science & is a qualified of her experience into create perfect well as Senior Osteopath in Gym Instructor. She her “Age with Attitude” being in the mind, body the clinic she is also a believes passionately brand. & soul. Yoga exercises member of the General in exercise being the body, The Rosen Osteopathic Council beneficial to both mind Age with Attitude aims Method releases tension Investigating Committee, to help mid-life women & body & through & emotion from the Senior Lecturer for Irish beginners groups has make positive changes unconscious body, & NLP College of Osteopathy, in their lives. In 2008, techniques work on the encouraged over 500 Dublin, External people to take their first Lindsay wrote her first unconscious mind. Fran Examiner for Ghent running steps as adults. book Change Your Life studied & lived in the Osteopathic School, with NLP, which has USA for several years & Brussels & Sports She completed her first now sold over 40,000 has now settled in Javea Massage Lecturer 10k (The Wimbledon copies, & in 2012 at LSHB, London. on the Cost Blanca, in Jim Braben Memorial qualified as the UK’s Spain. She is a keen 10k) in 2003 & in 2005 first Female NLP open sea swimmer, has moved up to marathon Master Trainer. completed 2 marathons distance (London). & does the occasional triathlon! runtolive.co.uk

agewithattitude.co.uk

francescastutely.com

www.finefettle.org

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