Slice of Life April

Slice of Life!

Female Health, Fitness & Happiness

April 2014

Happy April Babes & a very big welcome to the birth of “a slice of life”

Babe of the Month!

I am so excited about our latest little venture! We have bought together the expertise of 4 amazing women (5 including myself) whose advice and words of wisdom should enrich and help you make the most of BABE life!

So Easter is just around the corner and we have kicked off the quarterly full detox. I did wonder weather to postpone this one until after Easter but I truly believe the cleaner we go in the cleaner we’ll come out!

Getting your system super clean before Easter means you should be free of cravings and have some level of control over the Easter eggs that will inevitably be left around the house!

So here’s the Easter Survival Plan…

Chocolate is OK, mindless eating isn’t!

So GET ALL CHOCOLATE OUT OF SIGHT! Give the Children their own Tupperware box to put all half eaten eggs in and tell them to keep it out of your sight – my children have learnt this over the years! I am dangerous and if there is a half eaten egg on the loose I WILL HUNT IT DOWN! A little broken bit doesn’t count right?

If you want to be really good then give yourself the best chance and make sure you tell everyone that you do not what any chocolate eggs, how about flowers or vouchers instead?

How about buying the children a small egg and a gift rather than the biggest egg on the shelf. You know they will end up with loads!

If you really cannot go without then allow for a little chocolate in your plan – organic and dark is the rule, we love therawchocolatecompany.com, but there are some great high quality chocs in health food shops or even good old Green & Blacks is a great choice!

Dark Chocolate has less sugar and therefore less effect on your blood sugars, it is also rich in minerals such as Manganese, Iron, Copper and Magnesium and a much better choice than white, milk or flavoured choccies!

But all though lower then white and milk chocolate dark is still sugar so don’t let the Chocolate Monster take over!

Most importantly, it’s the same as Christmas, its just a few days, allow yourself a Hot Cross Bun, or a piece of Chocolate but make sure you get to camp – there will be a Good Friday and an Easter Monday camp at Leatherhead, and that the other 80-90% of your nutrition is clean!

I joined Babes on the run last October with the purpose of needing a lifestyle change. I had always tried to do some exercise – bike rides with a friend but for one reason or another we did not do it consistently. I also knew that I needed to lose some weight but wasn’t sure where to start. I told my friends from day one that it was going to be the new me so that they could encourage me and my work colleagues wouldn’t keep offering me biscuits! It has really helped me to have a variety of boot camps on offer so that I can try & fit in 3 a week. I also took on board the detox food ideas and felt that if I was exercising then it was pointless if I didn’t stick to the right foods. Within a few weeks, friends were commenting on my weight loss; another motivation to keep going. I have lost two stone now which I am so pleased about and I feel so much fitter. At first I found that I cooked for the family and then did my own food but that is changing now and my family are getting used to new babe friendly recipes.

Moria

DON’T MISS – ‘IS IT YOU OR YOUR HORMONES’ SEMINAR – 9TH APRIL! babesontherun.co.uk

Slice of Life! Female Health, Fitness & Happiness

SIMPLE STRATEGIES TO CONTROL SUGAR CRAVINGS!

BY KIM RAINE

Seems a bit silly writing this after I have just told you that a little bit of chocolate is allowed this Easter, because the easiest most sure-fire way to curb your cravings is to go COLD TURKEY... that includes fruit as well!

However, I know for some of you that is a bit OTT but if you are struggling to shift weight, feeling inexplicably fatigued and always in search of a nibble then maybe its time you gave up the white stuff!

Addiction to sugar will affect your energy, weight, moods and ultimately your health, much more so, than the men at the top would have you believe!

Sugar is just another drug, no different from the various other mind-bending drugs that alter your brain chemistry and raise your serotonin and dopamine levels... hence THE HIT! If you find that your sugar cravings really are out of control it might be worth considering Candida (a common bacterial yeast overgrowth) as the cause.

Especially if you have had antibiotics in the past, as antibiotics kill the good micro-organism but not Candida therefore allowing the Candida to over grow forming colonies that just want to be fed sugar and yeast all the time!

Candida over growth can lead to “leaky Gut Syndrome” where particles of food literally leak out of the gut in to the blood system causing food allergies and other severe health problems!

Candida triggers a whole host of symptoms including weight gain, carb cravings and fatigue.

Honestly the list would take up this entire page!!!!

If you are suffering with Candida weight loss can be very difficult and you will suffer over whelming sugar cravings, as the yeast will feed off the sugar asking for more and more.

This is where coconut oil can help as it can be destroyed by the medium-chain fatty acids in the oil. Fresh garlic (preferably raw – yes say goodbye to your social life!) and Raw Apple Cider Vinegar (a tablespoon in a glass of water before each meal will help kill off the yeast) But if you have Candida then you really do need to go cold turkey, and that’s no sugar, fruit or yeast!

The addiction to sugar can be quiet strong, but it can be overcome – and you can retrain your taste buds and start to enjoy real foods.

Withdrawing from sugar is a physical and mental process.

It can leave you feeling pretty awful, and experiencing low blood sugar symptoms such as anxiety, shakiness, headaches and even cold sweats!

SUGAR ADDICTION

‘THE PERPETUAL CYCLE’

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YOU EAT SUGAR

BLOOD SUGAR LEVELS SPIKE

HUNGER & CRAVINGS

BLOOD SUGAR LEVELS FALL RAPIDLY

Tips for “GETTING CLEAN” • A lthough high levels – including fruit and starchy vegetables – can hamper weight loss, swapping processed and refined sugars for natural sweetness such as fruits could be a good place to start. Filling up on these high fibre foods will give you high energy levels without raising your blood sugar. Try and stick to fresh fruits or sweet vegetables’ such as sugar snaps, peppers and carrots. After a few days sugar withdrawal you will soon pick up the sweetness of fruit and vegetables’.

• Make your own sweet treats rather than buying processed foods laden with sugar, salt and hydrogenated fats – see this months’ recipe on the last page, for a homemade sweet treat!

• Drink more water – eliminate thirst and cut out hunger!

• Eat more protein-based meals – they digest a lot slower than carbohydrates so you feel fuller longer helping you fight those carb cravings.

• Get Coconut Oil in your diet, the health benefits are endless, but in this case it’s great for Candida and other yeast infections that are prevalent.

• Make sure you are getting lots of vitamins and minerals, your body will crave nutrients if it is lacking, which is why sometimes you can eat and eat and not feel satisfied.

• Get some Vit D and get out in the sunshine – Vitamin D helps increase the body’s natural serotonin levels – the same as sugar!

• Stay away from artificial sugars.

• Avoid natural pure sugars, honey, brown sugar and various syrups. No matter where it comes, bees or plants, sugar will cause your blood sugar levels to rise, high levels of insulin to be produced and fat to be stored.

• Be aware as sugar is hidden in all different forms and not always labeled sugar – look out for things such as Agave Nectar, Brown Rice Syrup, Fructose Corn Syrup (not to be Lactose. Cane juice. Check out sauces and dressings they can be sugar laden such as Ketchup, Barbeque, Pasta Sauces and tinned goods.

Slice of Life! Female Health, Fitness & Happiness

MINDSET 2GO

BY SUE FORD

Well here we are again, the Babes on the Run quarterly DETOX! Every Babe is unique, with her own unique way of doing things. However it seems there are 3 main categories: Those with the mindset: Right let’s get on with it!

These Babes simply knuckle down and detox. At the end of the week they feel good about themselves for choosing to take the detox challenge and succeeding.

Okay I’ll give it a go!

These Babes have the best of intentions and start really enthusiastically but... life happens, a birthday, a dinner party, a bad week and often detoxing doesn’t seem a priority. At the end of the week they feel disappointed that they didn’t complete the detox challenge.

I can’t do that!

These Babes don’t believe that they will be able to complete the detox, so they don’t even try. After all, if you don’t try you can’t fail - can you? At the end of the week they feel they have proved themselves right, they didn’t have the strength or ability to complete the detox challenge.

Of course there are always exceptions to the rule, some Babes may choose not to take up the challenge.

5 tips that you can use to get into the category of your choice:

1 Record a visual food diary by taking a photo on your phone of everything you eat and drink. You might be surprised when you look back over the week 2 Recognise ‘a blip’ is just ‘a blip’ and get straight back on the detox 3 Remember Yoda: ‘DO or DO NOT, there is NO TRY!’ 4 Recruit family or friends to take up the challenge with you 5 Reflect at the end of the week

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LOVE YOUR LIVER

Your liver is the largest internal organ in the body. It’s your first line of defence against harmful chemicals. The detoxification process involves converting toxins, most of which are fat soluble, into water soluble toxins that can be excreted through the urine and

BY HELEN WILLIAMS faeces. The liver is also responsible for clearing out excess hormones that have accumulated.

Your liver is the largest internal organ in the body. It’s your first line of defence against harmful chemicals. The detoxification process involves converting toxins, most of which are fat soluble, into water soluble toxins that can be excreted through the urine and faeces.

The liver is also responsible for clearing out excess hormones that have accumulated.

If your toxic load exceeds your liver’s capacity to detoxify, the excess toxins that can build up may result in symptoms such as fatigue, poor skin, headaches, bad breath, hormonal imbalances and digestive problems.

If your liver isn’t healthy, the rest of your body won’t be healthy either and you’ll struggle to lose fat.

So the answer is “LOVE YOUR LIVER”! Remove or eliminate as many toxins as you can.

These include environmental

(cleaning products, cosmetics), food toxins (choose organic) and also alcohol, medications, tobacco.

Make sure you are giving your liver the right nutrients to keep the detox pathways running well. These include B Vitamins, Vitamin A, Vitamin C and foods rich in Antioxidants and Phytonutrients.

Your liver loves fruits and vegetables. Top detox foods include Cruciferous Vegetables such as Kale, Chard, Cauliflower, Brussel-Sprouts, Cabbage, Watercress. These veg are especially important in detoxifying oestrogen.

It’s important to make sure you get enough protein in your diet on a detox to make sure the liver gets a good supply of amino-acids.

A regular detox programme is a great idea -like the Babes on the Run quarterly detox!

Slice of Life! Female Health, Fitness & Happiness

A change of life for women can feel scary and overwhelming at first, but can also be the first step of an exciting new chapter of your journey Whatever path you have taken through your life up until now, as you enter your mid-life years, you may well find yourself becoming restless and feeling stuck for any number of reasons. This is often the first step of a major change of life for women and can seem overwhelming at first, despite the fact that it can easily become an opportunity to make lasting, positive changes.

If you’ve been a long-standing employee, working your way up the career ladder, you may have found yourself thinking back to the glittering career you once had mapped out in your head when you were in your twenties, only to feel disappointed that the reality doesn’t currently match up to what you’d originally dreamed about. Perhaps you’d planned on being a CEO or Director by a certain age, or to be earning a certain salary, only to fall short of that target. Or maybe you have actually reached those dizzy heights only to be underwhelmed

25 INSIDE!

by the experience. I’ve also heard lots of stories of women being passed over for promotion in favour of younger colleagues, particularly those who are especially savvy when it comes to new developments like social media that they may still be getting to grips with. It can be quite shocking to find yourself in this position suddenly, particularly if you felt like you were on track with your career and still have a lot of talent and experience to offer.

When we’re young, we learn the script about how our lives will progress, whether this involves academic achievements, professional achievements, and/or getting married and raising a family. This is often drummed into us at a very early age, to the extent it becomes unconscious, which means it’s a shock when the script finally runs out during our midlife and we realise it’s time to make a decision about where to go next.

It is fantastic that there is so much press coverage about the dangers of sugar this year and it is wonderful that we can now eat ‘real unadulterated full-fat food’ without feeling guilty.

Currently I am thrilled to be extending my knowledge on this subject, which is so close to my heart. Following a weekend at the ‘Weston A. Price Foundation for Wise Traditions in Food’ Conference a few weeks ago, I am recipe testing pickled vegetables (the home-made version of Probiotics).

I’ve had a go at sour dough bread (lots more to come on this one) and I’m trialling my family on raw milk (unpasteurized and unhomogenised). I was very moved by the words spoken at the conference and this is a taste of what I learnt: An extract from the forward in ‘Healthy4Life” Dietary Guidelines for the Weston A. Price Foundation: Dr. Weston A Price studied isolated non-industrialised peoples to establish the parameters of human health and determine the optimum characteristics of human diets.

His research demonstrated that humans achieve perfect physical form and perfect health generation after generation only when they consume nutrient-dense whole foods and the vital fat-soluble activators found exclusively in animal fats.

“Life in all it’s fullness is Mother Nature obeyed”

~ Weston A. Price

babesontherun.co.uk

YOURS, WITH HINDSIGHT, LINDSEY AGNESS To find out more about overcoming the challenges you’re facing as you enter your mid-life years, 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 inspiration for initiating a positive change of life for women.

BABY BORN TO RUN WE WERE

I HAVE CREATED MY

I AM

THE BOSS

CONFIDENT

AGE

SUGAR ADDICTION

BY BE KASSAPIAN

We need to eat well, but more importantly we really need to understand what it means to ‘eat well’ and today this is more confusing than ever. Our ‘systems’ have been compromised due to our diet, stress and antibiotics. BUT we’ve got ‘Babes on the Run’ with Kim and now I’m on the case. Between us all we will show you the way and keep you on track and I’m raring to go!

Slice of Life! Female Health, Fitness & Happiness

MONTHLY METABOOSTER Beginners MetaBooster Advanced MetaBooster Round 1 1 Rep: Star Jump 1 Rep: Box Press-Up 1 Rep: Alternating Lunge – Switch Legs 1 Rep: 5 Sec Plank (1 Elephant, 2 Elephant!)

1 Rep: Squat 30 Seconds Rest

Round 1 1 Rep: Burpee 1 Rep: Press-Up 1 Rep: J ump Lunges – Switch Legs 1 Rep: Renegade Row – Each Arm 1 Rep: Jump Squat 30 Seconds Rest

Round 2 2 Rep: Star Jump 2 Rep: Box Press-Up 2 Rep: Alternating Lunge – Switch Legs 2 Rep: 10 Sec Plank (add 5 seconds/round) 2 Rep: Squat 30 Seconds Rest

Round 2 2 Rep: Burpee 2 Rep: Press-Up 2 Rep: J ump Lunges – Switch Legs 2 Rep: R enegade Row – Each Arm 2 Rep: J ump squat 30 Seconds Rest

WELL DONE BABES!

Keep with this format, adding a Rep every time!

Keep going for 20 minutes & let us know how many rounds you do!

RECIPE

Make sure you warm-up & cool down properly!

This is a naughty but clean little snack from our 30 Days of Fat Loss Series, great for a sweet treat to have-to-hand this Easter!

Coco-nutty Power Balls

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 ;)

A great tasting snack that will satisfy you & give you a real burst of energy!

Ingredients 1 cup of soft pitted dates 1 cup of shelled hemp seeds 1/2 cup almonds or any nut will do 1 cup raw shredded coconut A pinch of Himalayan Salt

Method

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

WE RAISED £71 for CLIC SARGENT WITH OUR NO MAKE-UP BOOTCAMP

GOOD LUCK

SAM MURPHY & COACH KARA

WHO ARE BOTH RUNNING MARATHONS THIS MONTH... GO SUPER BABES!

Place all ingredients except 1/2 the coconut in a food processor and whiz until blended, don’t let it get to smooth, if it’s too wet, add some more hemp, if its too dry add a little water.

Roll into balls, rub into leftover coconut & chill for an hour or so in the fridge.

Slice of Life! Contributors...

Kim Raine

Sue Ford

Be Kassapian

Helen Williams

Lindsey Agness

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 countries top health professionals as well as training & mentoring other fitness professionals herself.

A Clinical Hypnotherapist, LifeCoach & NLP Coach who believes whole-heartedly that nowadays we live life at such a fast pace that, we do not spend enough time taking care of our minds or bodies.

Having initially trained at “Leith’s School of Food and 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” and working on the TV series “Chef School”.

Lindsay has been working in the area of change for 25 years & has recently pooled all of her experience into her “Age with Attitude” brand.

Her aim is to help people make the life changes they choose.

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

A Functional Nutritionist who helps women who feel fat, tired, stressed out, bloated & depressed by addressing their hormonal imbalances & uncovering hidden stressors so they can rediscover their mojo. Using functional nutrition she seeks to identify & correct underlying causes of disease that can lead to chronic health issues instead of just treating the symptoms. Not to diagnose or treat but to identify the root cause of physiological imbalances within the body.

sue-ford.co.uk

beinthekitchen.co.uk

surreynutritionclinic.co.uk

agewithattitude.co.uk

Babes on the Run

babesontherun.co.uk

Clinical Hypnotherapist

Specialising in using hypnosis to improving sporting performance managing anxiety, stress issues & reintroducing life balance.

Be in the Kitchen

Surrey Nutrition Clinic

Life Coach Age with Attitude

Age with Attitude aims to help mid-life women make positive changes in their lives.

In 2008, Lindsay wrote her first book Change Your Life with NLP, which has now sold over 40,000 copies & in 2012 qualified as the UK first Female NLP Master Trainer.

BIG SHOUT OUT TO ALL BRAVE MUD RUN BABES!!!

23RD MARCH - A MORNING OF MUDDY FUN WAS HAD BY ALL!

BEST LAUGH I’VE HAD IN AGES!

WHO’S READY TO DO IT AGAIN??? 22ND JUNE!

LAUGHS, MUD GUARANTEED

& HOPEFULLY MORE OF BE’S DETOX MUFFINS

½ DETOX MUFFIN CHECK OUT KIM GET THAT LEG OVER! I THINK SHE HEARD THE WORD

MUFFIN!

WAS THAT MUD AHEAD OR...

MUFFIN?

DETOX MUFFIN CRUMBS

DETOX MUFFINS DETOX MUFFINS babesontherun.co.uk

Slice of Life! Female Health, Fitness & Happiness