Slice of life June 2014

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Slice of Life!

Female Health, Fitness & Happiness

June 2014

Happy June BABEs & welcome to Summer - hopefully!

Babe of the Month!

A 21st CENTURY DISEASE...

This month we are all about the gut and stress, sounds like a weird combination?

Not really – the two are very closely linked!

For a long time I underestimated just how important the gut is, but every day symptoms such as the ones below can all be put down to gut issues.

• Gas, Bloating, Diarrhea or Irritable Bowel Syndrome (IBS) • Allergies or Asthma • Hormonal Imbalances such as PMS or PCOS • Rheumatoid Arthritis, Hashimoto’s Thyroiditis, Lupus, Psoriasis or Celiac Disease • Chronic Fatigue or Fibromyalgia • Depression, Anxiety, ADD or ADHD • Acne, Rosacea or Eczema • Candida • Food allergies or intolerances • And of course... unexplained weight gain, or the inability to shift stubborn pounds of fat!

If you suffer any of the above then this issue will most definitely be of interest to you!

Stress and the gut are so closely linked; the gut is one of the first areas to suffer in times of stress (think about how you get butterflies or need the loo when

you’re nervous!), leaving you with leaky gut symptoms such as those above.

Stress is a 21st century disease.

It seems the easier our lives become the more stressed we find ourselves.

Labour saving devices have made us less physical, internet and television have given us more visual stimuli and information than most of us can handle, keeping us from going to bed at night or socialising with our families.

Facebook has taken keeping up with the Jones’ to a whole new level. Now we have a daily drip feed of what everyone else is doing, where they are going on holidays and how well their children are doing to compare ourselves to.

The average household income has risen but so has the average debt. It has never been easier to have what you want, whether you can afford it or not!

And all of this ease and convenience is making us stressed, ill and fat!

Read on to find out how having a calmer, stress free summer could leave you a few pounds lighter and a whole lot happier!

Happy reading BABES... x

LINDSEY’S NEXT ‘AGE WITH ATTITUDE’ COURSE STARTS 13TH JUNE COURSE INCLUDES: 10 DAYS OF PERSONAL DEVELOPMENT COACHING, 4 MODULES OVER 12 MONTHS WITH YOUR OWN COACH!

OVER COME MID-LIFE MEDIOCRITY A TRULY LIFE CHANGING EXPERIENCE! babesontherun.co.uk

Love Kim xx

FOR MORE INFO CONTACT

lindsey@thechangecorporation.com

MENTION BABES ON THE RUN FOR A SPECIAL 25% DISCOUNT

I remember phoning Kim feeling in desperate need of support to help me feel better in myself.

Doing any kind of exercise just filled me with dread but I can honestly say that I have surprised myself and everyone around me because I am hooked!

Who would’ve thought that I would be going to bootcamp 3 times a week and happily turn down anything containing sugar?

I was petrified the first bootcamp I went to but Francesca soon helped me to feel at ease. I love the fact that everyone does the exercise at their own pace and everyone is friendly.

I have lost 1 1/2 stone since joining 3 months ago and can now do things I could only previously envy others for.

I have dieted most of my adult life and no other diet provides the support and information that I get at Babes.

I no longer have a sugar addiction with regular migraines and I am no longer exhausted from nagging myself and feel a great sense of relief.

I feel like I have been given my life back. Thank you to all at Babes on the Run, I only wish I had found you earlier!

Nicky D

Slice of Life! Female Health, Fitness & Happiness

HOW

BY KIM RAINE

The first thing to understand is that the body does not know different types of stress!

It doesn’t know if it’s a “life or death” situation, an argument with your spouse or a heavy night on the vino! To your body stress is STRESS!!!

STRESSYOUFAT! During times of stress your body releases the hormone cortisol!

The more stressed your body becomes for whatever reason (physically or emotionally, or indeed both as one will so often lead to the other!) the higher cortisol – your flight or fight hormone – goes.

It prepares your body to fight (or get the hell out of there) by shutting down non essential functions such as reproduction and digestion, so it can mobilise vital energy to save your life, leaving you with a low libido, food intolerances, weight gain and a host of other symptoms.

Cortisol also suppresses the immune system leaving you at risk of infection, which is why when you’re run down you get every bug going and can’t seem to fight it!

Short term, cortisol is very good, and essential if you want to wake up in the morning feeling rested and ready for action. Cortisol SHOULD be high in the morning with levels lowering throughout the day leaving you sleepy and ready for bed in the evening.

But long term, persistent stress (poor diet, too little sleep, stressful relationships, financial worries, waiting at a red light etc) can disrupt this rhythm so you wake up feeling like you haven’t slept but end up feeling wide awake in the evening, feeling “tired & wired” when you should be winding down.

Remember, your body doesn’t know that you are only stressed because you are running late to pick up child number 2 for his piano lesson, in-between dropping child number 1 to their swimming gala (which you feel guilty about not staying for) and grabbing the groceries for the dinner guests (you wish you hadn’t invited) before dropping your husband’s suit at the cleaners and finishing the report for your boss – the cow! Your body thinks you could be about to die and are under threat of being eaten by a lion and may need to babesontherun.co.uk

MAKES

Headache

Health

No SleInep jury

Expectations

Savings Dread

Dread

FearSick

Late NightsArguments

Overdue

Traffic Jams Arguments

Worry

No Time Tired Wine Injury

Bills

Late Nights Tired Savings

No TimeWine Debt

Screaming Baby run for your life at any moment (which is probably less stressful than dealing with the average 21st Century female’s schedule!)

Lack of sleep, caffeine, dieting, infection, inflammation, even watching the news and unpleasant scenes on the television all contribute to raised cortisol levels.

When your cortisol levels are high the body does not give attention to non essential functions, hence the reason stress can upset your menstrual cycle, cause havoc during the menopause, lower your immunity and lead to digestion problems.

When this hormone is persistently high, we end up storing fat around the stomach area, around the vital organs putting us at risk not only of unsightly muffin tops but serious health implications and life threatening diseases.

Produced by the adrenal glands to manage occasional stress, when cortisol is elevated over long periods of time the adrenals become fatigued and can struggle to work effectively if at all.

Bills Worry

Health

Fear Traffic Jams

No Sleep

Overdue Headache pectations Ex Debt Sick

Dinner This can become a real problem during the menopause when the adrenals take over the production of estrogen (meaning extra stress) causing exasperated menopausal symptoms – especially the hot flashes.

These cause a feeling of unbearable inner rising heat to come over you, often after a stressful event – basically, anything that’s an emotional or physical stress on the body, which could be as simple as running late or drinking a hot drink!

Different to night sweats (which are usually due to lack of estrogen) hot flashes are caused by unhealthy adrenal glands not being able to cope with the extra stress.

So ladies if you want to lose that tummy, sleep better at night, have a symptom free menopause and time of the month then it’s time to decrease the straa ess on your adrenals and slow down!

And if you thinking “I can’t possibly slow down!” and the sheer thought of it is making you feel anxious... then I am talking to YOU! Slice of Life! Female Health, Fitness & Happiness

WHY HAS

BY LINDSEY AGNESS

BY SUE FORD

“STRESS” GOT SUCH A BAD NAME? Stress is one of our buzz words and we try to avoid it at all costs – not very successfully most of the time! But why? What is it about stress that simply thinking about it can generate even more?

There seems to be 2 types of stress: Physiological Stress This type of stress is caused by a threat to our physical being, it can be real or perceived. Our body responds by sending physical messages to our brain,e.g. constant niggling little headaches may mean that we need to address our posture, or perhaps drink more water.

Psychological Stress This type of stress affects us emotionally and like physical stress it can be real or perceived, e.g. the death of a loved one can cause emotional stress but so can the belief that ‘we are not good enough’.

However people often experience a combination of the two!

We all need some stress in our life, it’s what keeps us motivated and focussed. So why do we think about it in such negative terms, if it is simply a language our body and mind uses to inform and help?

Stress is very subjective. What stresses you may have no effect on me whatsoever, yet a challenge I find too stressful you may feel is a ‘piece of cake’ (or cauliflower couscous if you are detoxing).

We are not fluent in the language of STRESS! It is easier to accept something at face value, than take the time to understand the true meaning of the message. Not dealing with something can cause the stress to increase. It’s like having a crying child, if you ignore them, they simply cry or shout louder until you have no option but to pay attention.

Stress is that crying child.

Some Recognisable Symptoms How To Turn Bad Stress • Tears into Good Stress: • Skin Problems S ee things clearly • Poor Concentration T hink rationally • No Motivation R elax • Headaches E at healthily • Irritability S leep well • Coughs & Colds • Upset Stomach S imply breathe • Anxiety • Muscle Tension • Weight Problems • Fatigue This list is not exhaustive and they can also be signs of other conditions but you should be able to recognize symptoms that are personal to you and frequently appear when you feel stressed.

Finally my challenge for you in June – should you wish to accept it – is: Become fluent in the language of STRESS! babesontherun.co.uk

OVERCOME A FEMALE MID-LIFE CRISIS BY

RETAKING CONTROL OF YOUR THOUGHTS!

Once you’ve identified what you really want out of life, it’s time to take your first steps towards making it a reality, which means you’ll need to retake control of your thoughts and take responsibility for your own future.

As you think about it now, would others describe you as a ‘doom goblin’ or do you have a ‘positive mental attitude’?

Two of my favourite sayings are “thoughts become things” and “you can never be more than you believe is possible” and here they are especially apt, as the first step for many mid-life women is the realisation that there is more going on with their thoughts than they realised and that once they start reframing them, a female mid-life crisis suddenly doesn’t seem so terrifying.

It is we alone who will determine whether we will achieve our goals or not and we who decide how we will view the world around us. You have the power to choose your thoughts and whether they will help or hinder you.

Did you know that we have As hard as it may be to 60,000-80,000 thoughts per day? believe at first, nothing exists That’s one every 1.2 outside of your own head, so seconds. We also speak to why not make your world a ourselves for 400 minutes happy, inspiring one rather per day so let’s start telling than allowing your issues to ourselves something positive overwhelm you? for a change!

However, changing your thoughts is more easily said than done, as there will be various deeply ingrained patterns of thinking (many of which will have been formed before the age of seven) that you will need to get to the root of and eventually replace with more positive and inspiring ones.

To get started, develop the habit of being more aware of what is going on in your mind during your day. A lot of thoughts, both positive and negative, fly through our heads each day, so start keeping track of them. Have two jars – one labelled ‘positive thoughts’ and one labelled ‘negative thoughts’.

Every time you have a positive thought about yourself, put a coin or equivalent in the appropriate jar. Do the same for your negative thoughts. Before too long, you’ll have a clear picture of where the balance currently lies and get a better idea of what you need to be doing to remedy your negative thoughts.

Remember, you can change your life by changing your thinking.

To find out more about taking control over your thoughts and results during a female mid-life crisis, 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 for midlife women.

Slice of Life! Female Health, Fitness & Happiness

BY HELEN BULLEN

HOW TO HELP KEEP YOURSELF So you have decided to start an exercise regime.

CONGRATULATIONS! But HOW do you make sure you stay injury free?

INJURY FREE

1. Start slowly on any exercise regime This statement may seem obvious but how many of us have donned the new trainers and rushed off to the gym, used every bit of equipment and then woken up the next day hardly able to walk down the stairs? Now although a little stiffness is to be expected, excessive overuse of your muscles can predispose you to injury. Work into your regime gradually, each week doing a little more. Workout sensibly and at your own rate guided by the feedback from your body.

2. Technique is everything Many injuries involve poor technique when training. When using free weights don’t be tempted to lift the heaviest you can. This often involves a lot of swinging and momentum. You will gain more and be less likely to get injured by lifting a lighter weight with more focus and control.

3. Remember your rest days It is all too tempting when you start exercise to train every day. Remember your body needs its recovery time to rebuild. Taking rest days will actually enhance your training and reduce your chance of injury.

4. Ensure your equipment is fit for purpose Many injuries are caused by ill-fitting equipment. Make sure trainers are fit for purpose, not too old, suitable for your foot mechanics and certainly don’t wear any that you have cleaned by putting through the washing machine!

Make sure larger equipment like a bicycle is fitted to you.

5. What to do if you do get injured There is a difference between pain and a little discomfort but we all know the difference if we are honest with ourselves. Your body is a fantastic moderator of exercise; if you “listen” to it you will hear when it thinks you are over doing it.

At the first sign of serious injury get some advice from a qualified health professional. Take a few days rest and see if the pain subsides. Remember if you don’t rest up straight away you could find you cause the injury to worsen and you may be off for weeks rather than days. Use R.I.C.E! So enjoy your exercise. In fact you should get to love it so much you can’t imagine life without it!!

HAPPY TRAINING – I’m off for a run! babesontherun.co.uk

R.I.C.E. stands for REST, ICE, COMPRESSION and ELEVATION. RICE is useful if you have sustained a minor injury such as a muscle tear or ligament sprain.

Always seek further medical advice if you are unable to weight bear on the injury or are’ unsure in any way as to the severity of the injury. The faster you can get a diagnosis the faster you can begin your journey of recovery.

R I C E REST ICE COMPRESSION ELEVATION FOR FURTHER ADVICE ON INJURY PREVENTION OR TREATMENT CONTACT WWW.FINEFETTLE.ORG Slice of Life! Female Health, Fitness & Happiness

BY NICKY DONBAVAND

RUNTOLIVE

So, what can you do to help alleviate the need to go, while you are out?

On her way to setting a world record in the Flora London Marathon in 2005 Paula Radcliffe sparked a fierce debate.

The debate famously revolved around the number of her ablutions performed at the side of the road at Mile 22 of the race, one she eventually went on to complete in a world record time of 2 hours 17 minutes and 42 seconds.

Her quandary, to go or not to go, is something a regular runner is likely to face at some time or another. It is certainly a very common topic of discussion in the shop.

Digestive problems can be common in those who exercise regularly. These can vary in intensity from a stitch to diarrhoea and the urgent need to go while out. Many physiological facts help explain why ‘runners trots’ is a concern for athletes, particularly athletes in weight bearing sports. These include, “jostling” of the intestines, reduced blood flow to the intestines as the body diverts blood flow to the working muscles, changes in intestinal hormones, altered absorption rates in the gut, dehydration and even certain points in the menstrual cycle!

• Everyone is different so if you regularly suffer from stomach problems, keep a track of anything you eat or drink before exercising. Note any trends (or foods that seem to cause distress) then avoid them in the hours leading up to your exercise.

• Avoid eating a large meal up to 2-3 hours before you exercise.

• Try to go before you go. If you exercise in the morning then a cup of herbal tea can often help to wake your bowel up without upsetting the tummy too much.

• Eat clean. A diet heavily based in refined carbohydrate, wheat, dairy and artificial sweeteners can cause stomach problems.

• Avoid eating anything new or unfamiliar prior to your exercise.

Especially avoid nutritional products targeted at exercisers, which often contain a lot of sugar, unless you have practised with them beforehand.

• Drink plenty of water (and electrolytes). Make sure you are well hydrated before your exercise commences.

• Plan your exercise to incorporate possible bathroom stops or if outdoors, take some toilet paper with you in case of an emergency stop.

In time, your body should get used to the exercise and with the interventions stated above, things should settle down.

GET WAISTED!

Our Lovely Head Coach Francesca Webber

BY FRANCESCA WEBBER

Babes on the Run

RACE FOR LIFE 5K

MONTHLY METABOOSTER

Are you ready for a smaller waist??

EPSOM DOWNS RACECOURSE

1 Kettlebell Figure Of 8

11AM!

2 Advanced Spiderman

SUNDAY 29TH JUNE CLICK HERE TO ENTER GROUP ID: SC9291

Not what you think unfortunately ladies...

CLICK HERE TO WATCH FRANCESCA’S DEMO

Squat down, sticking your bum back & pick up your kettlebell in your right hand. Pass it through your legs, reach your left hand behind to catch it, then bring it around the outside of your left leg, now pull the weight up in front of your chest.

Hold, repeat the movement to the right keeping your back straight & core tight.

2 Sets of 8 Reps... 6-7minutes Start in your straight arm plank position. As you lift the right leg, bring the right knee to the right elbow. As you move the leg, lower the body into your press up position.

Too hard? Just stick with the knee to the elbow. Take it slow and repeat on the other side.

2 Sets of 8 Reps... 2-3minutes

QUESTIONS Plank & IDEAS 3 WStartalking in your straight arm plank position, with your body in a straight line head to toe. Slowly If you want any subject covered then feel free to email your questions & ideas!

WEBSITE

4 Cross Leg Lift & Hold

PLUG

We LOVE this website...

chriskresser.com His articles cover a multitude of health info and his Paleo ways!

Check him out! babesontherun.co.uk

walk your hands forward, keeping your hips level and maintaining the line. Walk your hands as far forwards as you can maintaining form then return to the start. That’s 1 rep.

2 Sets of 8 Reps... 3-4minutes Sit cross legged, arms by your side and palms flat on the floor. Engage your core and lift your bum off the floor slightly. Hold and return to the floor. Placing books under your hands will make it easier; staightening your legs will make it harder.

2 Sets of 5 Reps… 2-3mintes... aaannnd collapse!

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 ;)

Slice of Life! Female Health, Fitness & Happiness

WANT TO OPTIMISE YOUR HEALTH? Hippocrates said more than 2000 years ago “All disease begins in the gut” For optimal health we need healthy intestinal mucosal barrier function. The mucosal barrier is our first line of defence against pathogens.

We are essentially one long tube (15-20 foot to be exact) from mouth to anus and the mucous membrane that lines the gut is the primary interface between the external environment and our body’s internal environment. It is meant to let beneficial things into the circulation and keep the bad guys out – one of its most important functions.

The gut barrier decides what gets in and what stays out, it’s your front line of defence.

When the digestive system isn’t functioning properly rather than only allowing fully broken down proteins (amino acids) to pass in to the bloodstream it allows larger partially undigested proteins through which the body does not recognize and so mounts an immune attack. Food particles that pass through your gut lining without being broken down completely are seen as invaders and your body mounts an immune attack and responds in the same way as it would toward a bacteria or virus.

HEAL YOUR GUT

BY HELEN WILLIAMS

What may contribute to altered intestinal permeability: • Poor diet high in refined carbohydrates, sugar, processed food & low in fibre • Medications Antibiotics, NSAIDS, Antacids & Steroids • Chronic Infections H Pylori, Bacterial & Yeast Overgrowth, Parasites • Chronic Stress • Hormone Imbalances In fact, Dr Alessio Fasano, an expert in mucosal biology, believes that a leaky gut is a precondition to developing an auto immune disease. So people with auto immune diseases such as Hashimotos, type 1 diabetes, coeliac, Rheumatoid arthritis, psoriasis, MS & more cannot have those conditions in the first place unless they originally developed leaky guts.

Breaching the gut barrier with potential toxins from foods (like gluten) or chemicals (like BPA from plastic bottles) causes an immune response which not only affects the gut itself but other organs and tissues. So you do not have to have gut symptoms to have a leaky gut. It can manifest in wide ranging symptoms such as skin issues, joint problems, mental illness, depression, thyroid problems and more.

Here’s a great infographic below from BioHealth (a test lab I use who offer testing for altered intestinal permeability) which shows the profound implications on health with altered intestinal permeability. For more detailed information visit the BioHealth website.

Factors affecting Muscosal Immune System resulting in Intestinal Barrier Dysfunction, Autoimmunity & Nervous System Abnormalities Dietary Protiens & Peptides

Antibodies

Drugs & Xenobiotics

Physical Stress

Infections

Cytokins

Neurotransmitters

Enzymes

INTESTINAL BARRIER DYSFUNCTION FOOD ALLERGY & INTOLERANCE IMMUNE SYSTEM ABNORMALITIES AUTOIMMUNITY

INFLUENCE ON THE BLOOD-BRAIN BARRIER & NEUROAUTOIMMUNITY

THE HEALING POWER OF HOMEMADE BONE BROTH Homemade bone broth (or stock) is one of my top 3 superfoods and this month you have a recipe from Be. Bone broth is rich in minerals especially calcium, magnesium and potassium that your body easily absorbs and which play an important role in healthy bone formation and support the immune system.

babesontherun.co.uk

It contains healing compounds like collagen, glutamine, glycine, chondroitin, glucosamine and proline all of which have the power to transform your health.

The collagen in bone broth will heal your gut lining and reduce intestinal inflammation.

It’s also anti-ageing as it will help support healthy skin and keep wrinkles at bay and may reduce the appearance of cellulite.

Glycine in bone broth can detoxify your cells

from chemicals and improve brain function and along with proline is anti-inflammatory.

Glycine can also have calming effects, which may help you sleep better. Joint pain and inflammation are reduced courtesy of the chondroitin and glucosamine.

Use the broth in soups and sauces or ideally try and drink a cup daily.

‘All disease begins in the gut’ ~ Hippocrates Slice of Life! Female Health, Fitness & Happiness

GUT FEELINGS

BY FRANCESCA STUTELY

We are what we eat and we rely on our gut to digest all that we intake, a pretty big ask of our bodies!

Ghandi said “Eat your soup and drink your food”. By this he meant to chew your food thoroughly. As you know digestion of carbohydrates starts in the mouth, with the enzymes in the salivary glands. The yogic philosophy recommends we chew our food thoroughly (each mouthful at least 50 times!).

You are not only being kind to your gut allowing it to do it’s job properly, aiding the digestive process, you are also giving yourself the gift of being mindful of your food, and being in the “now”. When you take time to chew your food you notice so much more, the different flavors and textures, you savor each mouthful and it gives you time to have a deeper sense of gratitude for your food, to stay in the present moment and to slow down. It also helps you avoid over eating. To set your gut up to do the best job possible eat in a peaceful, calm environment to aid the digestion.

babesontherun.co.uk

YOUR EMOTIONAL GUT

There’s a nerve, the Vagus nerve, that connects our brains to our stomachs. That’s the nerve that gives us our ‘gut feeling’ message. Just knowing it’s there helps us understand there are 2 things going on in our gut, both the physical need for food, and the emotional feelings we experience. If you find yourself stressed or angry, avoid burying your feelings in your food, take a few deep breaths, take a walk, do a few stretches, acknowledge your feelings, maybe let yourself cry, separating your feelings from your physical appetite and give your gut a rest.

Next time you feeling like having something to eat notice whether it’s physical or emotional... It will help you connect with yourself, and aid in weight loss.

The yoga way of looking after your gut is to eat simply.

Choose one protein at each meal, or one carb, this allows the gut to work properly.

Jamming your stomach with a mixed grill or a fish platter plays havoc on your digestion and food stays in the gut almost queuing up to be digested, and it will remind you by heartburn, burping and gas! Keep it simple and give yourself a rest!

THE BEST YOGA POSTURES FOR YOUR GUT

Twists – any kind of twists, whether seated or lying down – are the best exercise for your gut and digestive system. They give your internal organs a gentle “squeeze or massage”, keeping them toned and in tip top condition to digest your food properly.

You can even do a twist whilst sitting at your desk at work. Turn to one side grab the arm of the chair with both hands and rotate your body round, creating a twist. Take a few breaths and release, and repeat on the other side.

If you are having trouble doing a number two, or have gas, lie down and pull your knees to your chest, take a few breaths and release.

When the Indians poo, they squat... This is the best position for the digestive system to eliminate waste. Years ago, whilst on holiday, we used to laugh at the French loos – two places for your feet over a hole – there was space to squat and do your business. Little did we know it they had it right. They were in the perfect position to poo and got a thigh workout at the same time! The last laugh was on us, with gas and bloating!

So, look after your gut!

Namaste!

CHECK OUT FRAN’S YOGA VIDEO HERE

‘Eat your soup and drink your food’ ~ Ghandi Slice of Life! Female Health, Fitness & Happiness

BIG SHOUT OUT TO ALL YOU SEXY BABES GETTING UP & AT IT!

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SOME SERIOUSLY IMPRESSIVE TIMES & A FEW PERSONAL BESTS! WELL DONE LADIES! Slice of Life! Female Health, Fitness & Happiness

BY BE KASSAPIAN

CHICKEN BONES Sometimes life catches up with us and we need a day or two to gather ourselves.

Sometimes we feel ourselves on ‘over-load’ and plan some time ahead in the diary to have a week off to ‘destress’. Sometimes the best laid plans go awry, we get hit from all angles and have to keep going. Then, we get knocked down from all sides and have to STOP, because our bodies won’t let us do anything else. The wonderful ‘Slice of Life’ panel of professionals can give you all the tools you need to prevent the above happening, but my job is to make sure your fridge/ freezer are equipped with the right food to restore your body with speed. Please now write ‘chicken bones’ at the top of your shopping list!

Chicken Stock, Broth, Soup, Jewish Penicillin, whatever you choose to call it, is the critical backbone required to restore your body in the first instance. It is old fashioned, certainly not brain science and doesn’t require finely honed knife skills to execute. I make gallons of it, with the next lot on the go well before the freezer is empty. I drink it like ‘tea’ during the day at my desk. I chuck left over bits of meat and veg into it at breakfast/lunch or when I am hungry. I love it!

The exciting bit is that if you add some unpasteurised cider vinegar to it, you release lots of extra goodies from the bones which are then in a really user-friendly form for your body to use. Buy a big stock pot and go go go!

Chicken Broth MAKES APPROXIMATELY 5 LITRES

Ingredients:

Method:

• 1 kg chicken wings • 5-6 chicken carcasses • water • 3 large onions, halved &root removed • 3 sticks celery, cut into 10cm lengths • 3 medium carrots, peeled & cut in half • ‘green’ from two leeks (optional) • a few black peppercorns • a few sprigs fresh thyme • a handful of fresh parsley stalks • 60 ml unpasteurised cider vinegar

• Preheat the oven to 200°C/400°F/Gas 6.

• Roast the chicken wings & carcasses in the oven, turning over half way, for about an hour or until a good golden brown. This is optional if time is short!

• Tip the bones into a very large stock pot/ casserole dish & fill the pot nearly to the top with water (leave 3cm gap). Add some cold water to the roasting tin & scrape off any juices stuck to the bottom. Add them to the stock pot.

• Bring the water to the boil & skim off any skum & fat that rises to the top.

• Add all the remaining ingredients, bring back to the boil & then gently cook on a ‘poaching’ temperature, just below simmering point, for up to 24 hrs. (You can leave it in a very low oven with lid on overnight) • Strain the broth through a colander & use as desired.

NOTE: You can pick the meat off the chicken wings to use in sandwiches before throwing the bones away!

This broth is wonderful for convalescence, the nutritional value is enhanced with the cider vinegar as it pulls more valuable nutrition from the bones!

Slice of Life! Contributors...

Kim Raine

Be Kassapian

Kim is the owner & chief herbal tea maker at Babes on the Run. She is responsible for the creation of it’s unique ‘FeelFab’ Formula, as well as the ‘30 Days of Fat Loss’ series of programs. Kim has interned with some of the country’s top health professionals as well as training & mentoring other fitness professionals herself.

Having initially trained at “Leith’s School of Food & Wine”, Be’s career includes working with the Roux Brother’s including a stint at Le Gavroche, latterly returning as Senior Teacher & Demonstrator at Leith’s, co-writing Leith’s “Seasonal Bible” & working on the TV series “Chef School”.

babesontherun.co.uk

beinthekitchen.co.uk

Babes on the Run

Be in the Kitchen

More recently Be launched her own successful cookery school “Be in the Kitchen” with the aim of sharing her love of cooking & good food.

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 Donbavand Run to Live

Lindsey Agness

Life Coach Age with Attitude

Francesca Stutely Francesca Stutely wellbeing

Helen Bullen Fine Fettle MHC.

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

agewithattitude.co.uk

francescastutely.com

www.finefettle.org