tmf news 18th February

Hi!

It’s going to be a really quick update this week – I’m determined to have a whole day off tomorrow so need to crack on!!

I bought some amazing cooking apples at Chittenden Farm the other day so I played around and made a fabulously healthy & scrummy apple cake last night. We ate it hot, straight out of the oven but it was just as good cold for breakfast this morning! It was great on it’s own but it would also be really good for pudding with a little custard, cream or ice cream.

I loosely followed a victoria sponge recipe but added extra dry ingredients as the agave nectar makes the mixture wetter than sugar. Agave nectar sweetens the cake but keeps the GI much lower than sugar, which means that your body does not need to produce so much insulin in response, which in turn reduces the tendency for your body to store fat…which means that you can have your cake AND eat it! Here’s what I did in case you want to give it a try:

Ingredients:

• 6oz butter (or half and half butter and coconut oil)
• 3oz dark raw cane sugar
• 3oz agave nectar
• 3 medium eggs (free range)
• 4oz wholemeal spelt flour
• 4oz ground almonds
• 1.5 tsp baking powder
• 1 tsp ground cinnamon
• 1 (massive) cooking apple, peeled and chopped

Cream together the fat, sugar and agave nectar until light and fluffy.

Add the eggs one at a time, mixing well in between

Sieve all the dry ingredients together, then stir gently into the mixture

Add the chopped apple and continue mixing until it is fully incorporated into the cake mix

Bake for 20-30mins until risen and springy to the touch.

NB you may need to cover the top of the cake with baking parchment half way through as agave nectar browns more than sugar. I used a square tin, lined with baking parchment but you could use muffin cases for indivdual cakes if you prefer – adjust the cooking time accordingly

Enjoy

Last chance to sign up to the February Active Living weight-loss & detox group:

The Active Living weight-loss package is available now but you only have 2 more days to book! Bookings close on 20th February ready to start on Monday 27th.

Group support is crucial when you’re making lifestyle changes so the package will be delivered via a closed facebook group, where I’ll add all the content you need including:

• daily meal plans
• recipes
• weekly shopping lists
• the science behind your food
• details of the elimination eating program
• weekly videos giving you education to help you make long-term changes to your eating patterns

You are free to post any questions, comments, experiences or ideas within the group and I’ll be dropping in to offer my support too.

In addition the 28 day package includes a weekly one-to-one Skype call with me to discuss your progress and any issues.

If you would like to drop a dress size & feel full of energy please click here

If you have already bought your Nature’s Sunshine Healthy Starter pack but would like join the group and access the support package to go with it, please email me so that I can send you an adjusted payment link.

Special offer from Sweatshop:

Buy one pair of shoes (in store or online) between 30th January-18th March  and get another pair for £25 (voucher valid until 21st December 2012). Click on the trainer below for full details:

 

 

 

Pain in the neck?

If you spend a good part of your week sitting at a desk, using a laptop or driving the chances are that you will experience some tension in the neck, shoulders and upper back. This may manifest itself in many ways, including:

• aching in the muscles (either directly around this area or lower down in the back)
• headache or
• limited mobility in the neck

It may also lead to you carrying your head too far forward which then puts a strain right through the body because the spine cannot follow it’s natural alignment.

I’ve included a few pictures showing the muscles which tend to become shortened and tightened (typically the sternocleidomastoid, the scalene, the levator scapulae & the trapezius) and some stretches you can try to relieve the problem. (NB if you have specific issues with your spine/neck/shoulders please refer to your usual practitioner before trying these)

 

 

 

 

 

 

 

Stretch for levator scapulae:

 

 

 

 

 

 

 

 

Stretch for sternocleidomastoid (SCM):

 

 

 

 

 

 

 

 

 

Stretch for upper trapezius:

 

 

 

 

 

 

 

 

 

& finally…here’s what’s happening at bootcamp next week:

We’re moving into week 3 this coming week so things will get a little bit more lively…but please don’t let that put you off! It’s important for you to listen to your body and increase the intensity only when you’re ready – bootcamp is not a competition so please always let me know if you need more manageable options for any of the exercises we are doing.

6.15am @ DCPS:

• Monday – whole body accumulator (mats & DB)
• Wednesday – ME (mat & DB)
• Friday – Core conditioning (mat & DB)

9am @ Benenden:

• Monday – Power 50/10 (mats)
• Tuesday – ME (mats & DB)
• Wednesday – PHA & pulse razors (mats & DB)
• Thursday – ME (mats & DB)
• Friday – Metabolic circuit 3 (mats)

PS If your children are on half term don’t forget that you can bring them with you to play nearby (under your supervision of course!)

My favourite facebook picture this week:

 

 

 

 

 

 

 

I love this one because it is so true – I hope you find time this (and every)week to step outside your comfort zone and find some magic

Jane x