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THANK YOU !!

May 8th, 2014 | Posted by Gail in PT | Uncategorized - (Comments Off on THANK YOU !!)

Sunday was my a birthday celebration for me , thank you to all of you who sent me cards, messages and beautiful gifts. It all meant so much to me to receive that love and support .

All those who celebrated with me by running the half marathon and or coming to the party it was great to see you . We must do more of these celebrations and challenges!

Here are a few pics below taken on the day and night.IMG_2584IMG_2724IMG_2734

 

May NEWS!

May 8th, 2014 | Posted by Gail in Uncategorized - (Comments Off on May NEWS!)

How has your month kicked off? I hope you had a great bank holiday and enjoyed some of the weekends good weather, maybe you took advantage to get out and exercise in the fresh air ?

It has been a fantastic start to the month of May for me, although a little testing as my April challenge of my 12 challenges in 12 months took a bit of a turn!  In April I signed up for ice dance lessons and I was really enjoying the course then I stayed on the ice just a little too long. If I’m having fun I never know when to stop and nature has a way of telling us!
So this months half marathon challenge saw me running with a distal radius (wrist) fracture.Which fortunately is now well on the mend.

I steadily ran the Lichfield Half Marathon on Sunday for my May challenge, raising funds for the charity called Headway.
It was a great event with fitness stalls also exhibiting, SoSpa had the So Lean And Clean food unit there and the Gravity machines.

Some of my clients joined me, challenging themselves by also running or power walking the 13 miles too and contributed to the fund raising.The more the merrier, where these events are concerned.

The community spirit is what I love about running events.
There is a great buzz when you enter an event, people are excited as many have trained for months to enter and when the big day arrives people are a bundle of adrenaline , excitement and nerves rolled into one ball of energy!
I can highly recommend it.

Maybe you are reading this and thinking ‘I could never run 13 mile, I don’t want to run a marathon etc’ but there are endless choices of challenging events out there right now and you can take your pick on something to have a bash at. Such as cycling, swimming, maybe a team event with friends, or one of the many Moonwalks . There are many events out there and they are FUN!!

Maybe you are thinking, How would I start, how would I fit in all the training? Start by choosing a small challenge, something that you know you can commit your time to. May is the month of many of the race for life 5k/10k walk/jog/run events and they are held all over the UK. Maybe you could even choose to do a couple! Start with a 5k and then work towards a 10k. Its also a great way of seeing a new place.

Once you have committed and signed up for the challenge then pop and buy a sports kit that will help to make training for the event easier . You don’t want to buy new clothing or training shoes too close to the event. Make sure you give the kit a good practice run and find out if your shoes create blisters or your sports top chafe’s you.

Recruit some friends, they don’t have to be your usual ones , I always found this difficult to do with my usual circuit of friends as the timing may not be right for them, so get talking to other people, its a fab way to get to know new people, don’t forget we shouldn’t’t allow ourselves get into a rut, we need to stretch ourselves to build our self confidence.

Go local for a first event then your family and friends can come along to watch and cheer you on. It also helps if you know the area. This keeps pre event nerves down and you can focus on the challenge you have set yourself.

Get some great advice about training for your event.
For example,if your event is running then yes running is the best way forward, HOWEVER if you keep only running without strength/ flexibility training then you can incur injuries. The same applies for other disciplines you choose, always support it with a good strength and flexibility program.

Fund raising can be more time consuming than your fitness training but they do go well together. I know there are people every day asking for sponsorship in your circle of network but set a low target to start. Of course we all want to raise a million for a charity but set a realistic goal so you don’t feel pressurised.  Have a good plan and and ask for low donations . On Facebook I currently have 864 friends on my personal site. If everybody gave a £1 The £500 target I have set for Headway would easily be smashed!

So, are you feeling more confident now? Sometimes you just have to  GO FOR IT! Try it just once and see if you enjoy yourself. Its a fantastic way of keeping you on the health and fitness trail all year, if you set regular challenges .

If you wish for any advice or help . From Monday So Lean And Clean is doing a 21 day special, on diet and training that will help to educate and motivate you to achieve your special fitness event. Sign up and join . Let us know what your event is and you will receive on line tuition within the group to help you smash your event.

Or give me a call and book a consultation for some personal training sessions.

My June challenge is a Lindos Rhodes Fitness Holiday, come and join us. Its not too late we have a group of us leaving on June 11Th.  Take a look at the website link for more fitness events and info
http://gailabbey.com 

 

 

Have a great week and let me know what you have decided to go for !
tweet me @GailAbbeySoSpa

SUMMER WEDDINGS

April 28th, 2014 | Posted by Gail in SoSpa Fitness and Fun Holidays - (Comments Off on SUMMER WEDDINGS)

Ladies and Hen’s Elias will put you through your paces in prep for your?#?Lindosweddings?. SoSpa Fitness and Fun can book you a Fitness holiday, find you a wedding planner and beauty package then show you and your friends the delights of Lindos. Why wait till last minute to enjoy that special moment ? mail gail@sospa.co.uk for details

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SUMMER FITNESS!

April 27th, 2014 | Posted by Gail in Beach Body | SoSpa Fitness and Fun Holidays | Uncategorized - (Comments Off on SUMMER FITNESS!)

Hi There Summer is on its way and just to get you thinking about those holidays here are a couple of my water fitness videos for you to practise. Purchase the weights from my shop and you are on the way to beach ready !

Ghrelin and Leptin, Hormone impact

April 26th, 2014 | Posted by Gail in NEWS | So Lean And Clean - (Comments Off on Ghrelin and Leptin, Hormone impact)

Hi its great time for outdoor training and literally injecting a breath of fresh air into those training programs.

Love love this time of year as short deadlines to those goals often kick us into action.
Its so true that a summer body is earned in the winter especially if there are competitive running events . Although its not too late for shredding some fat for summer holidays.

There are as I have covered important factors for dropping the fat and we have covered many in my newsletters. Over the years I have heard ‘hormones’ being blamed for many things so lets take a look at two which have a major impact on regulating our appetite.
I have so many things on the bubble at the moment, working on organising a fitness exhibition in conjunction with KPevents Lichfield Half Marathon. So if you have or know anybody who wishes to exhibit clothing, foods etc please contact me.

Also working on my membership package and talking to businesses about my clients receiving a loyalty discount card I hope to have finished by June. ( deadlines!) Shout if you wish to know more.

SoSpa Fitness holidays are proving to be very popular this year, many of you ticking the box on the induction forms. I have four weeks booked for 2013 to date. Bespoke packages to suit your group or company.

Ghrelin Stimulation

Ghrelin and Leptin

Statistics show that most people go on a diet and lose lose weight and get regaining the way to within the year people tend to view a diet as a short term solution and don’t want to change their eating habits and activity levels. This why the lean and clean fat loss plan we focus on changing peoples mindsets as well as their behaviours and attitude towards food.
Another reason is that on the whole our bodies don’t like to change and will anything they can to try and maintain the same state. so they keep ripping our appetites hormones up to hormones to prevent any change occurring.

Leptin and Ghrelin are our natural regulators of appetite.Appetite influences body weight and the hungrier we get , the more we eat and obviously this makes us maintain or gain weight.
Leptin is secreted in the fat cells primarily. Also the heart, placenta,stomach and skeletal muscle. Leptin decreases hunger

Ghrelin is secreted primally in the lining of the stomach which really increases hunger .
both hormones understand how Well fed you are and responds to it.leptin also correlates to fat mass the more fat you have the more leptin you produce .
Note. Both hormones and their signals get messed up with obesity.

Leptin is made by adipose tissue or in other words fat and secreted into the circulatory system it travels to the hypothalamus. Leptin sends a message to the brain saying we have enough fat so we can stop eating. leptin may also increase metabolism although there is conflicting research on this.

Generally the more fat you have the more leptin you make the less food you will eat and the higher your metabolic rate perhaps will be. The less fat the more hungry, are you getting the picture?

So I can hear you asking, so why are fatter people fat? Shouldn’t they stop eating as the more leptin the better for weight loss?

Unfortunately then leptin resistance b kicks in to play.
This is when there is a lot of fat creating leptin but the brain isn’t listening.
You still want to kill for chocolate, you are determined to look hot for the weekend , the brain is saying no way I’m hungry, feed me.

Leptin resistance is similar to insulin resistance. Insulin resistance occurs when lots of insulin is being produced such as a high sugar and simple carbohydrate diet . The body and brain has stopped listening to insulin effects.
Research has shown that resistance seem to occur in obese people. The small divide is that Insulin resistance is more prone to occur in men with more internal belly fat and women who have more fatty levels under the skin to have more leptin resistance
The important point here is that the more body fat you have the more you appetite signals can be messed up and they can actually make you hungrier.

Ghrelin

Ghrelin is the opposite of leptin .its the hunger alarm that gives you a rumble in the belly, interrupts meetings and gets in the way ! Ghrelin also goes into the blood arrives at the hypothalamus. where it tells you you’re hungry. High ghrelin levels before you eat and low after you eat so if trying to lose weight you want less ghrelin

Both of these hormones regulate appetite and hunger and both of them regulate homeostasis keep keeping you adequately fed. When you to lose weight then the body responds by changing hormone levels making you become hungrier.
This is where it starts to be a challenge
So what can we do to sort this problem?
We need to look at improving leptin levels
.

Leptin

Here is a list of how we can do that

1 Get enough sleep – lack of sleep leads to elevated ghrelin less leptin and more insulin resistance.

2)Take Omega 3 fish oils- they are linked to a decrease in hunger.

3) A higher protein low carbohydrate plan with essential greens. Protein is shown to have greater satiety levels.

4)Be prepared to feel hungry and go through a ‘change’ of appetite regulation period.

5) Find a good support network and resources to assist you

6) Have an open mind and want to change . Period…..

Activity levels in Mums and Children are ‘directly linked’

March 25th, 2014 | Posted by Gail in PT - (Comments Off on Activity levels in Mums and Children are ‘directly linked’)

Yesterday the BBC reported that “554 four-year-olds and their mothers from Southampton wore a lightweight combined heart-rate monitor and accelerometer on their chests, for up to seven days.They discovered that the more active a mother is, the more physically active her child will be.
However Children are not “just naturally active”, it concluded, and parents have an important role to play in developing healthy exercise habits early on in life.

As a mother of four spanning 4 decades, I have seen eating habits change over my years of parenthood and I think real poor eating habits began around the 80?s when convenience foods really started to break through to ‘save time’ High sugar cereals gave toys away as gifts. Mc Donalds started popping up everywhere and eating out really started to become available to all.

At the same time Pac Man games and all computer consoles started to appear on the entertainment side, the only plus was ball parks and ‘wacky warehouses became fashionable for children’s parties Shame good play session always ended with deep fried chicken nuggets and chips.

So all advertising on the television was pushed towards these high sugar/high fat meals and over the years people have been brain washed into thinking ‘low fat, reduced sugar ‘ Are the way forward.
“Its ok to give the children these crisps they are low fat.”
I have been in restaurants in the past and on the next table to families where the children are asking for fruit from the ‘buffet’ and the Mother has said “You can’t have fruit until you finish those chips.”
Its that old ‘finish all you have on your plate’,no waste etc.Mindset. Well no waste goes on the waist.

*First of all take responsibility for your child’s eating and movement habits,You CAN have your say. Things become more difficult as they gain more independence around 12 and 13, good habits need to be set in place as early as possible.

*Don’t suddenly tell your child you can’t have this any more or discuss the weight issue as they really are looking to you for guidance and you can find an alternative healthy option to the crisps, chocolate etc.

*There is plenty of advice and help out there, invest in it if you don’t have the funds to pay for advice, go to the doctor and see what he can provide, without your child there to listen to what he can do to offer you assistance or, You go on line and research.

*Huge one.. Get the children out, as much as possible, the laptop, tv is a baby sitter and whilst certain skills can be enhanced on a computer, restrict the hours that your child is spending on these.

*Stop killing your child with ‘kindness’ So maybe they are not going to ‘love you any more’ or think that you are mean for not allowing them to have sweets in the cupboard, but seriously You are in charge of their HEALTH.

*I cannot understand why people don’t feel comfortable in asking the nursery, the restaurant, cafe, school to help in improving their child’s diet. I often hear that water is not allowed on the desk. Go and talk to the school and explain that water should be allowed frequently for children to encourage good habits and see how the children’s attention levels will benefit from this one simple thing.
In the restaurant ask for child portions or order starters, ask for food to be cooked how you want. YOU are paying. I have been involved in the catering industry in the past and more feedback is necessary for children dining out.

*You don’t need to push children into group exercise and clubs etc.
If your child hates the thought of being left at the little gym bods door then stop, don’t worry , there are many ways of keeping the children fit in their own back yard or park if no space.
Skipping ropes, bikes, skates are all great ways of keeping fit and these can be bought at car boots or from e bay and local newspapers if strapped for cash.

My boys best fitness item was the garden trampoline. They had no idea I bought it to keep them fit. Hours of play on there with balls, water, probably a few things they shouldn’t have had on there too including the dog!

*One of the most physical things that children enjoy and some good bonding can be achieved is camping. Find a camp site with some trees and woodland near by and take some sheets an old tyre and rope and you can watch them play creating their own den and workout area, imagination, creativity and not even a mention of no you can’t have chocolate or play on the laptop,they will be too busy.

*If your child is of school age or above look back to when they were a baby,crawling,starting to walk, unable to talk ,did you ever think that they needed a bar of chocolate when they started to cry, or thought they actually NEEDED to watch the TV? I am sure not, we usually have given these things to our children at some point to give them a sweet tooth (and I have also been guilty in the past) to give US a rest, be honest. They were so inquisitive climbing the stairs, opening cupboards.
They haven’t changed, We have changed them. Move them into a new area that stimulates and let them explore and the children will come back for food when hungry, at this time be ready with healthy snacks on hand….

Spring Clean Your Health

March 25th, 2014 | Posted by Gail in So Lean And Clean - (Comments Off on Spring Clean Your Health)
Spring Clean Your Health

Spring Clean Your Health

Are you feeling the seeds of winter planning starting to come to fruition?
I swear by the sowing seeds Jan to March and you start to feel the growth of hard work anytime now whether that be by working hard on your body cleaning up the diet and exercise or in the job you are in.
This month has seen a surge of interest and bookings in my fitness holidays and classes are beginning to grow in numbers. Now I’m ready for the next phase of the year’s plans when I upgrade my websites and link them together. Two years ago I launched my on line programs but in the world of web you have to move fast and the next few months are of research and catching up with all new in fitness digital.
I also have three conventions booked so I can share the latest info with my clients and re boot their fitness programs.
Spring clean detox
Spring Clean Your Health

Spring is a great time to clean out your wardrobes,work desks — and your health. As we lift our heads from the winter fog we feel a surge of energy and its a perfect time to clean up your lifestyle. Diet- soups, stews, and casseroles lose their appeal, start taking advantage of seasonal spring food, especially the fruits and vegetables that are so tasty in the earlier part of the year. It’s easy to follow a healthy diet when you incorporate the light delicate spring food.

Seasonal food is a great food choice for several reasons,seasonal fruits and vegetables are at their best flavor and quality. Second, they’re in abundance, so they cost less at the supermarket or farmer’s market. Seasonal foods don’t have to travel as far or as long to our table as those grown in faraway locations.”

Great Seasonal Vegetables

Asparagus.
When visiting a grocery store in the spring, you’ll likely see displays of asparagus. For a delicious treat, fire up your grill: Spray asparagus spears with a little sesame oil and sprinkle with paprika, then grill them over a hot fire for about 5 minutes. Grilled asparagus should be brown in spots, but not charred.

Artichokes.When I lived in Greece I ate lots of these , delicious and. one of the highest antioxidant vegetables around. We are a little new to these and I think struggle to know what to do with them. To prepare an artichoke, tear off the outside leaves. Cut off the stems tips of the leaves and steam them serve drizzled with olive oil garlic and a little red wine vinegar . . A large artichoke can take about 20 minutes, a small one only about 10 minutes.
Broccoli. Broccoli is always a good choice because it’s loaded with antioxidants and is high in fiber. You can serve broccoli steamed or sauteéed, or try it raw in salads or with home made hummus for a crunchy snack.
Chives. Chives are one of the many seasonal herbs that are especially good in the spring and bring dishes alive. People who struggle with natural foods need to think herbs as their palates are changing from high salt and processed foods and herbs help through the taste transition phase to clean and tasty foods.
Fennel. Fennel is available in early spring and also in summer and fall. It has a slight licorice flavor and adds a unique taste and crunch to salads.
Greens. Spring greens include Swiss chard, mustard greens and collard greens.Toss them in a salad for a wonderful springtime treat, Don’t hide their natural flavors under a heavy dressing. Instead, mix a splash of lemon juice with a high-quality olive oil and a pinch of sea salt.
Mango. A tasty treat and a great puree for a fruit salad.
Spinach. Try spinach in place of lettuce in salads, sauteé spinach in omelette . Or add it to a smoothie to make a super fuel drink.

Seasonal Exercise: Get as Much as You Can

Spring weather can make it pleasant to workout out doors if you are not one for winter boot camps. It can make fitness more social and easier to pull those unfit friends into light activity by inviting them around for a trek and a BBQ.

When you were at school did you shy away from the winter sports? If you have young children or grandchildren make a social planner of outdoor activities such as a rounders or cricket family event with all of yours and their friends.

Think back to your school days were you rubbish at a certain event -challenge yourself to find an adult,netball or tennis team.

Spring Clean Your Mind

De-clutter your area,re structure your business,spring awakening , take a look at other business modules that you may be able to apply to your own. Check your time lines on your projects and see if they have moved into your quality time. If you use digital take a look at what’s new, the web moves rapidly. Rev up your motivation.

Prepare For The Clocks Changing

Time changes can sometimes throw out our circadian rhythms and upset routines. Forward plan now what you are going to do with the extra daylight hours. If it is giving you more waking hours then plan fun or relaxing activities that fulfill you this way your body will remain refreshed and rested as opposed to overworked and frustrated.
It is a time to get the children out to play as studies show that children will play easily outside during summer months regardless of the weather it is the dark that makes them insecure and want to huddle in a safe place.

I am in the process of creating a digital recipe book here is a SLAC recipe for you to try.

Clean Beef Stroganoff

Clean Beef Stroganoff

Beef Stroganoff
So Lean Beef Stroganoff

30ml coconut oil
400g braising steak cut into strips
1 large onion
1.5 red pepper seeds removed and sliced
250g button mushrooms sliced
2 tsp paprika
100ml water
250 g Natural Total Greek Yoghurt

Method
1 Preheat the oven to 180C/350F/Gas 4
2 Heat the coconut oil in a large frying pan and add meat. Fry for 2-3 minutes turning once or twice until meat is browned, remove pan from heat and set aside/
3 Stir fry the onions until soft,add the peppers and cook for further 3 Min’s Add the mushrooms and cook for a further 5 Min’s
4 Sprinkle the paprika and stir coating the vegetables, add the water and yoghurt and reduce heat.
5 Stir in the beef and any resting juices. Transfer to ovenproof dishes,cover with aluminum foil and cook in the oven for about one and a half hours or until the meat is tender and the sauce thick.

Serve with brown rice and a greens side salad.

So Lean and Clean recipe’s can be found on the SLAC fat loss plan.
Created by Chef Adam Abbey.

So Lean and Clean Events

Available for your Events

Available for your Events

The so Lean and Clean mobile food unit is for hire and or any private event can be catered for dinner parties or corporate events by the So Lean And Clean Chef.
‘Keep your celebrations healthy’

GailHead_1_

Mothers Day Fitness

March 25th, 2014 | Posted by Gail in So Lean And Clean - (Comments Off on Mothers Day Fitness)

MOTHERING SUNDAY this weekend and are you racking your brains wondering how you can treat your Mum?
There are plenty of courses to choose from, personal training or my dvd. Order and we will get it out to you or sign you onto one of the courses.

Trying to find the work/life balance for most mums is stressful and a mum frets daily about her children whatever their age.

Stress levels build up, I see this often with mum’s and believe it is hugely important to take care of yourself as then you can look after others far easier.
Many mum’s don’t (guilty before you all shout!) take time out for themselves frequently enough. Cortisol, the stress hormone rises and wreaks havoc on the body and shows negative effects such as:

-increased stomach fats
-suppressed thyroid function
-increase of blood pressure
-decreased bone density
-Higher levels of LDL (loads of dirty lard tip to remember)bad Cholesterol
-Lower immunity and inflammatory responses in the body creating slow healing and lingering infections.

If you want to choose an exercise class to bring your mum to, both of you reap rewards and build on your relationship and fitness then treat her to a Yoga class together ( Yes boys I mean you too). This year has started with much more family fitness, mums and daughters coming to groups. Don’t miss out on the chance to try Yoga with your parents or children.

Beautiful Yoga pictures

Lets make it a family affair !

I have seen a huge rise in the need for more holistic exercise programs over the last couple of years and Yoga is right on trend due to higher stress levels.(It has recently been reported that today’s level of anxiety is equivalent to what was considered clinical in the 1950’s.) These exercise prescriptions are hugely beneficial in reducing stress and encouraging mental and physical healing.

Training the small group Yoga programs at my Yoga studio feels like I am wrapping a blanket around clients for an hour. Its a real nurturing, feel good experience and the feedback from participants is ‘the tonic thats needed”.There are some very serious face Yoga classes out there but I can’t say the same for mine!

Its never too late to reap the benefits of Yoga.
I found Yoga in my late thirties and as an avid weight trainer and runner to get my fitness kicks, a niggle in the hip during marathon training led me to seek Yoga.
First session in and I over stretched my knee.Realising that applying an aggressive attitude to Yoga does not work!
I struggled on through the relaxation feeling tempted to say I had to rush off for a meeting. Then after a month of sessions something clicked. The hip improved and I could see I had over the years become imbalanced ( yes I can hear some saying you know that!) and that the Yoga was really starting to help those areas.

Benefits of Yoga
It works for all age groups pregnancy, babies upwards till death.
Each small group class can be structured to enhancing health benefits.
Over the six weeks we have worked at:
Improving thyroid function.
Relieving stress and anxiety,Improving core health internally and externally focusing on moves to ease the digestive organs.
Helping to lift fatigue and improving sleep.
Improving balance and strength.
Meditation to raise confidence.
Improving Posture.
There is massive potential for progression in Yoga, many think its too easy to try. When did you last do a headstand or the crab position!?

Healing Your Back Pain
Eliminate the back pain. Sufferers who did two 90-minute yoga classes a week for about six months eased soreness by 56 percent, a study inSpine shows. Those given treatments like pain meds and physical therapy lessened the hurt by only 16 percent. Posing improves posture and strengthens back muscles to keep aches at bay,

Get Better ZZZzzzz’s
Insomniacs fell asleep 15 minutes faster and slept an hour longer each night after two months of doing a 45-minute series of yoga poses daily before bed. Researchers from Brigham and Women’s Hospital speculate that regular practice helped people relax, making it easier to switch off. Doing three weekly sessions at any time of the day

Steamier Sex
A study from the journal of sexual medicine suggests. Yoga helps reduce anxiety and increases body awareness and increases the speed in which the body releases the hormones to raise arousal.
All that equates to a boost in libido. Just two hours a week can make the difference!

Improved Body Confidence
Studies show that women who practiced regularly rated their body satisfaction 20 percent higher than did those who took aerobics, even though both groups were at a healthy weight.

Yoga is one discipline but hits many areas.

I definitely recommend finding a small personal group it is very different than the large group fitness class.
Each session can be bespoke to the groups needs and confidence in positions and breathing techniques can be gained.

IF YOU ARE PLAYING CHEF THIS WEEKEND TRY THIS CLEAN RECIPE ON MUM.

Stuffed Chicken Breast

Stuffed Chicken Breast


Rolled Chicken Breast Stuffed with Mushrooms and Rosemary

Rotolo di pollo ripieni ai funghi
Serves 4
4 skinless,boneless chicken breasts about 100g each
2 garlic cloves
1 carrot chopped100g closed cup mushrooms
1 large deseeded tomato
1 tablespoonchopped rosemary leaves
black pepper
salad leaves to serve

1) Preheat oven to 200 degree c/ 400 f/gas 6

Place chicken breast between two sheets of cling film on a board. Use a meat mallet to beat out until 0.5 cm thick

3) Place the rest of the ingredients in a food processor and season.Blitz until you have finely chopped and combined the mixture.

4) Spread the mushroom mixture evenly on one side of the four chicken breasts. Roll up the breasts to encase the stuffing and secure with cocktail sticks.

5) Cut four squares of baking paper and wrap each chicken piece up carefully.
Place on a tray and cook in the middle of the oven for 30 mins or until thoroughly cooked.
.
6) Unwrap and slice into rounds serve with a fresh salad of choice.

I am currently extending my Small Group Yoga timetable due to high demand. New dates will be available by March 11th.

Have a Fantastic Mother’s day. Or maybe you prefer to call it Simnel Sunday.

THE HISTORY OF MOTHERING SUNDAY
is a Christian festival. Each year it always falls on the fourth Sunday in Lent and by tradition it was a day when children gave presents, flowers and cards to their mothers. Mothering Sunday has been celebrated in the UK since at least the 16th century
Mothering Sunday was also known as Mid-Lent Sunday or Refreshment, because in the old days Sunday when boys were apprenticed from about ten years old and many girls went into service from about the same age, they were allowed a day off to go home and share a meal with their family. Mothering Sunday falls in the middle of Lent and so the fasting rules were relaxed .(some say in honour of the Feeding of the Five Thousand – a story from the Bible). Besides having a good meal, children also went home to the ‘Mother’ church.

Another name for Mothering Sunday is Simnel Sunday. That comes from the tradition of making a special cake called a Simnel Cake. There are plenty of Simnel Cake recipes but very few that explain why it has 11 marzipan balls decorating the top of the cake. They are supposed to represent 11 apostles (Judas, who betrayed Christ, is already removed).

Whatever it means to you, have a happy fit week all.

Daily Motivation.

March 16th, 2014 | Posted by Gail in PT - (Comments Off on Daily Motivation.)

Seize the day guys – put yourself out there, walk PROUD , SMILE big , LAUGH Lots,DANCE yourself around the kitchen , SING your favorite tune . Be HAPPY – y’all have a great day

Daily Motivation

Daily Motivation

Why I support The Rugeley Mass Breastfeed .

March 13th, 2014 | Posted by Gail in So Lean And Clean - (Comments Off on Why I support The Rugeley Mass Breastfeed .)
Two boys breastfed and three contented people

Two boys breastfed and three contented people

Why I support the Rugeley Mass Feed

The best days of a mum’s life …….
Its appalling that there is this sort of ante breastfeeding culture here in the UK. Are we not a nation who loves our children and wants the best for them ?
A lass who was seen breast feeding in public has thankfully stamped her mark on the abuse she received. We so often hear that children are being fed poor diets and some people are failing to see the importance of the RIGHT nutrition for children.
What we feed our children and the habits we create from an early age are the blueprint for their future health.

Apart from breastfeeding my babies myself , the fantastic natural nutritional qualities of breast milk are second to none other for any child. One of my four children were bottle fed and clearly suffered far more digestive issues and appetite regulation issues than the others.

The World Health Organisation recomends exclusive breastfeeding for the first six months of life, with solids gradually being introduced around this age when signs of readiness are shown.
Supplemented breastfeeding is recommended until at least age two and then for as long as the mother and child wish

Benefits of Breastfeeding for the Baby are:

Increased Intelligence.
Cold and flu resistance
Decreased risk of obesity n later life
Lower risk of childhood obesity problems
Decreased risk of asthma and eczema
Decreased dental problems
Decreased middle ear infections
Decreased risk of autism
Decreased risk of psychological disorders

Right from the first suck the benefits begin as the initial milk called colostrum is high in immogubulin IgA which coats the gastrointestinal tract. This helps to protect the babe until its own immune system is functioning properly. It also creates a mild laxative effect expelling the passing of meconium , the first stool that a baby produces which contains products of what the infant has ingested during its time in the womb.This helps to prevent the build up of bilirubin ( a contributory factor to jaundice)

This human milk is amazing it feeds and waters the infant, providing all the proteins, sugars,minerals and antibodies that the baby needs.

Human milk contains two types of proteins: whey and casein. Approximately 60% is whey, while 40% is casein. This balance of the proteins allows for quick and easy digestion. Approximately 60-80% of all protein in human milk is whey protein. These proteins have great infection-protection properties.

Mums united!

Mums united!

Below are a list of the proteins in breast milk and their benefits.

Lactoferrin inhibits the growth of iron-dependent bacteria in the gastrointestinal tract. This inhibits certain organisms, such as coliforms and yeast, that require iron.
Secretory IgA also works to protect the infant from viruses and bacteria, specifically those that the baby, mom, and family are exposed to. It also helps to protect against E. Coli and possibly allergies. Other immunoglobulins, including IgG and IgM, in breast milk also help protect against bacterial and viral infections. Eating fish can help increase the amount of these proteins in your breast milk.
Lysozyme is an enzyme that protects the infant against E. Coli and Salmonella. It also promotes the growth of healthy intestinal flora and has anti-inflammatory functions.
Bifidus factor supports the growth of lactobacillus. Lactobacillus is a beneficial bacteria that protects the baby against harmful bacteria by creating an acidic environment where it cannot survive

fats
Human milk also contains fats that are essential for the health of your baby. It is necessary for brain development, absorption of fat-soluble vitamins, and is a primary calorie source. Long chain fatty acids are needed for brain, retina, and nervous system development.

vitamins
The amount and types of vitamins in breast milk is directly related to the mother’s vitamin intake. This is why it is really important for the mum to get the best nutrition too as hopefully she has through and pre pregnancy in preparation for conception.

. Fat-soluble vitamins, including vitamins A, D, E, and K, are all essential for baby’s growth. Water-soluble vitamins such as vitamin C, riboflavin, niacin, and panthothenic acid are also essential.

Carbohydrates

Lactose is the primary carbohydrate found in human milk. It accounts for approximately 40% of the total calories provided by breast milk. Lactose helps to decrease the amount of unhealthy bacteria in the stomach, which improves the absorption of calcium, phosphorus, and magnesium. It helps to fight disease and promotes the growth of healthy bacteria in the stomach.

Breastfeeding and Hormones
There are several hormones released during breastfeeding but my favourites are Prolactin and Oxytocin

Oxytocin is the warm belly feeling that we all feel when we see something we love an offspring, pet, lover etc it is secreted along with Prolactin

Prolactin is secreted by the pituitary gland in the brain and is responsible for the alveoli making milk. Prolactin rises when the baby suckles.
Oxytocin that causes tiny muscles around the alveoli to squeeze the milk via small tubes called milk ducts. These milk ducts progressively enlarge to end in the nipple and eject the milk from the nipple.
Oxytocin is AMAZING a woman can actually feel the muscles contracting as the baby suckles and this helps the uterus return to its normal size and health, reducing bleeding post birth.
Both prolactin and oxytocin help the mother form an emotional bond with her baby.
So can you see why this amazing gift of breast milk SHOULD be allowed to be enjoyed by our babies.

I’m afraid if not then its YOU who should be ashamed.

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