ROSIE - From feeling failure to feeling FULL - much better!

I read this great article on Yahoo the other day about satiety and it rung so true with me I thought I'd share some of it's insights with you.

We all know the magical formula for weight loss - not so magical - eat less, move more. This is all well and good on paper but many of us struggle with the reality with it! Even with sensible, healthy eating, I can find myself at the limit of my calories EVERY day and there is not a day that goes by that I am not hungry at least 50% of that day! So, yes, I love my food (a running theme with the Bingham girls)... but of course there are ways of dealing with this.

Think fullness, contentment - resisting the urge to snack! The experts at the University of Sydney have developed a "Index of Satiety" which could help us all out. All it is is a measure of how long particular foods will stop you feeling hungry. It was first developed in 1995, where a study was done, giving volunteers certain types of food - all at 240 calories. They were given them under hoods and all served (where possible) at the same temperature to minimise the influence of appearance. To cut a long story short, these volunteers were given a free run at the buffett after a certain period of time. Of course, some volunteers went crazy as the initial foods they had been given did not make them feel full.

So, this magic list.... the foods that fill us up for longer. Have a look. Bear in mind that white bread was taken as the baseline of 100 and other foods were scored on their comparative ability to satisfy hunger. Foods scoring higher than 100 were more satisfying than white bread whereas those scoring under 100 were less satisfying.

THE TOP TEN MOST FILLING FOODS
1. Potatoes (323% more satisfying than white bread)
2. Fish (225%)
3. Porridge/Oats/Oatmeal (209%)
4. Apples (197%) and Oranges (202%)
5. Wholewheat Pasta (188%)
6. Beef (176%)
7. Beans (168%)
8. Grapes (162%)
9. Wholemeal Bread (157%)
10. Popcorn (154%)


So, what makes these foods so filling?

Protein
Protein has been shown by numerous studies to be one of the most satiating nutrients. Scientists at the National Institute for Medical Research in France have recently discovered that during it’s digestion, glucose is produced in the small intestine. The liver senses this and relays a message to the brain to slow down or stop eating — an effect that lasts well after the food has been swallowed.

Fibre
Unlike protein, fibre promotes satiety by slowing the rate at which the food is actually digested. It also triggers stretch receptors in the stomach which automatically sends a signal to the brain to stop eating.

Water Content
Foods with a high fluid content such as apples, oranges and grapes also trigger thestretch receptors however, they are mostly made of water and sugars therefore the speed at which they are digested means that, unlike most other high S.I foods initial feelings of fullness can drop of fairly quickly. “This is why” explains Dr Holt “ that when a dieter eats a meal based on several pieces of fruit and some rice cakes (also very quick to digest) they invariably feel ravenous a few hours later. Despite the meal being low in fat and calories it isn’t at all filling. Far better to eat a wholesome salad sandwich on wholegrain bread with some lean protein like tuna or beef and an apple. This kind of meal can keep hunger at bay for a very long time."

Volume
Another thing that increases a food’s S.I rating is it’s bulk. Popcorn for example only contains 55 calories per cup but it takes up a lot of space in the stomach helping to create the feelings of fullness. Fat on the other hand is the exact opposite. At 9 Kcal per gram fat is the most energy dense nutrient we can eat. Just one tablespoon of clotted cream has almost four times more calories than a whole cup of popcorn and yet it takes up far less space in the stomach making it incredibly easy to over consume. Fat greatly enhances the taste of a food too, another reason why we find it so easy to over consume.

Chemical Compounds
The chemical constituents of foods can also make a difference to satiety. Beans and lentils, for example, contain anti-nutrients which delay their absorption. Another reason why they have a tendency to make you feel full for longer.

Chewing
Chewing promotes satiety, partly because it slows down eating but also because it encourages the release of enzymes that register fullness in the brain.


Think about it, ladies and gents and reach for those pototoes next time you have a hunger pang (oh, okay then, maybe an apple or orange is slightly easier...)

ZAR - Sweet dreams

I've always slept well and considered myself extremely lucky to have done so.

This last week, I've been really hit hard by the flu. I haven't slept, it seems, at all. I see every 5 minutes go by on the clock. My brain never stops. The story I've just read. Emails I've read. Plots of TV shows I've watched. News stories. Sometimes in delirium, I don't know what's real or not.

Two nights ago, I dreamt that I was drowning. I woke up coughing and was literally drowning in sweat from my fever. I then try to go back to sleep, shivering and aching.

Why am I telling you all this? Because my bed used to be my favourite place. At the moment, I'm dreading going to bed. What used to be my solace has become my prison cell - it's making me miserable. I'm so hoping that as I recover from the flu, I'll get better at sleeping again.

For those of you who don't sleep well, I'm so sorry but I hope I'm not with you much longer.

ROSIE - Feeling Failure

I'm writing this in the hour following England's shock (!) defeat in the hands of Germany to knock us out of the world cup. This will bring about a clash of swords with G, but I am not the biggest football fan in the world. I think it's an awful game and the players are overpaid idiots. I think the fact I heard that one of the complained that they were "bored" whilst in South Africa for the World Cup didn't do them any favours in my eye.

However, I appreciate that it really is our national game and that 90% of the population would have been glued to the box at 3pm this beautiful sunny Sunday afternoon.

None of us like to lose, particularly so publicly. None of us like to fail full stop. It's really not a nice feeling to not achieve something you set out to do, and, let's face it, England went to win the World Cup.

However, I was speaking to one of my ladies who used to go to my gym the other day and we were tallking about life in general. She really is very sweet indeed and although I don't know her like a bosom buddy, we have had various chats over the years and I feel she wouldn't mind me mentioning this. We were talking about her job and how she hated it... and how she was desperate to change her career path to become a teacher. A very normal story, she'd been married for 10 years, was 35 or so, both of her kids were at school full time, and she had lots more time on her hands. So, I said, why don't you? And her answer - I don't think I could do it. This woman was SO scared of failure that she didn't want to give her dream a go and pull herself out of a rut. She HATED her job. She worked full time so spent the majority of her waking time there. How awful is that?

Why am I diverting from the football? I suppose what I'm saying is that it's better to TRY to achieve and to fail, pick yourself up with your head high than to live your life the way you DON'T want to.

So, aside from the fact our footballers get paid a gazillion pounds a minute to kick a ball around... at least they TRIED at their dream. I admire that; they did their best, tried their hardest and in the end they weren't good enough. All I can say boys is - hold your heads up high... and better luck next time. Ha! (I'm such a B***H).

And to the rest of you out there who AREN'T trying your dream - I won't be such a b***h. Go for it. At least you tried. Chances are you WILL succeed. After all, you don't get much more competitive than the World Cup....

ZAR - Eggplant stack

This is a really excellent side to have with lamb and English spinach like I had last week.

Makes 2

6 slices of eggplant (aubergine)
ricotta
Basil pesto
2 roma (plum) tomatoes sliced
Garlic clove, peeled
Olive oil
Salt and Pepper

Preheat the oven to 180 degrees. Put 2 slices of eggplant on an oven tray and rub with the garlic clove. Dot some ricotta and pesto on top and then put 2-3 slices tomato on top. Season. Repeat, making up to 3 layers. Drizzle olive oil over the top.
Bake for 20-30 mins until browned and sizzling.
Serve.

You can really layer anything in this - bocconcini, fresh herbs, semidried tomatoes.

GEORGIE - Some wise words from afar!

In my absence - ( I am in a bikini on the beach) what shall I ask Rosie to post for me?


Well - I thought I would impart a few pearls of wisdom that I love. Sometimes when I need a little lift then a quick look on google under 'quotes' can lift my spirits a bit (gave me the courage to get in a bikini this week for a start). When I was job hunting in the middle of the coldest winter ever and miserable as hell these little words would help me a lot. Most of them come from Americans who tend to be more gushy then the Brits or the Aussies. If you can pile past the cheesiness of some of them they're great motivators!! In CT some of these were on my fridge in an attempt to stop the pig gene emerging!! A few of my favourites;

- "Start where you are with what you have. Make something of it and never be satisfied". - George Washington Carver

- "The only thing that overcomes hard luck is hard work." - Harry Golden

- "To conquer fear is the beginning of wisdom." - Bertrand Russell

- "You must begin to think of yourself as becoming the person you want to be" David Viscott

- "You must do the thing you think you cannot do" Elenor Roosevelt

- "Your goals minus your doubts equals your reality" Ralph Marston

- "You have to stay in shape. My grandmother started walking 5 miles a day when she was 60. She's 97 today and we don't know where the hell she is" Ellen Degeneres



Hope at least one of these resonates with you. Ellen Degeneres's one made me laugh as those of you that know our Mummy Bing will know that one will resonate quite a lot with us 3!

ZAR - My 10 favourite things

Some things just make my life better, different to some or even most people, it doesn't matter. The fact we're all different makes the world go around.

Coffee
No surprises here. Doesn't everyone's life revolve around getting their coffee in the morning? Once I open up I have my 2 skinny lattes and my day is set. Coffee is one of those things that is good for you but only in moderation (like most things). It's recommended that we have no more than 300mg caffeine per day. A small coffee has 50mg (1 shot espresso). I also love tea.

My bike
Now this is surprising. Until a year a go I hadn't ridden a bike in over 10 years after a spectacular fall. I ordered a new road bike yesterday and I'm excited about making cycling a major part of my keep fit regime.

Sleep
Doh! Who doesn't love this? I know how critical a good night's sleep is to have a high level of functioning the next day. My business depends on it. I know it's easy for me, I only have myself to worry about. I can only advise going to bed early and rising early to get the most out of the day.

Porridge
Oats are so good for you. Low GI so they keep you going for longer, it's the best start for you for the day. They are always on the "wonderfood" lists.

Skype
It's made such a difference being able to see and speak to family the otherside of the world. Made us all closer I think.

Music
Again would probably be on most people's list. Singing or whistling lifts the spirits.

ZarBar
I'm one of those privileged people who get to do what they love everyday. On ZarBar's 4th birthday recently, I realised that I love it even more now than I did 4 years ago. If you hate your job, it'll be enormously detrimental to your life and health. If you're in a position to do something about it, really take your courage in your hands and do it. It won't be easy but you're the only one who can change your life.

The Beach
Even though I live near to the beach, I don't spend that much time on the beach - I'm paranoid about my skin. I love the lifestyle of living by the beach, the smell and sound of the ocean and of course, swimming. There's really nothing like it and my life is all the better for it.

Me time
I'm pretty selfish in this regard and I can afford to be. I really need time to myself. Sunday's usually a day not to see people. I need to be rejuvenated for the week ahead. ZarBar is very social. I see hundreds of people everyday and catching up with them is a major part of it. When you have a family, it is of course near impossible to do that but try to do something for yourself each day. You'll be better for it.

Flirting
Again, I get to do this everyday. Not just with the lovely ZarBar customers but with anyone. Smiling, having fun and laughing with people makes everyone feel good. Smile or wink at someone who walks past you. Chat to someone you wouldn't normally. You'll be amazed

Rosie - “The ultimate diet” – where have we heard that before?

There’s a lot of talk at the moment about the “Dukan Diet”, which has actually been around for 10 years but of course is coming into the limelight because a whole load of celebrities have jumped on the band wagon and proclaimed how amazing it is.

I read this article today in the Daily Mail online – here’s the link -http://www.dailymail.co.uk/femail/article-1267106/The-ultimate-diet-The-French-kept-secret-years-Now-protein-rich-Dukan-Diet-coming-Britain.html. It talks about the Dukan diet at length; needless to say mostly the positives. So, what am I going to do? Talk about the negatives – of course!

A quick run down – the Dukan diet is basically a four stage plan. Very strict for the first period of time – protein and water ONLY (!). Then you can start integrating other foods into your diet until you are eating all the major food groups. Simple, non?! And – where have we heard that before? Atkins ring any bells?!

Before I really pick this diet to pieces of course there ARE positives. However, what I am saying below can be applied to ALL DIETS EVERYWHERE.

And that is what they are, diets. ANY diet that cuts out major food groups is NOT good for you. Cutting out carbohydrates is lethal. Your body NEEDS carbs to be able to run, to fuel your muscles, brain and everything else. Carbs aren’t the enemy here, it’s us and how we eat them.

Also remember, any diet that cuts out food groups is… simply… cutting calories. Your cutting the crap from your diet, which is why you lose weight. It’s not about the “diet” itself and how amazing it is.

I quote from the article here; “the diet starts with a dramatic and rapid weight loss, and leads on into a structured, but simple long-term, real-food regime that ensures you never regain the weight you've lost”.

However, that “simple, long-term, real-food regime” will probably just be sensible eating! That’s the thing about diets – all you need to do is calorie control. You don’t have to count calories, just be sensible. Anything that means you lose a lot of weight in the first few weeks is not good for your body. It causes your metabolism to slow, you crave crappy food, and when you DO eat normally again, your body clings to any fat it can as it thinks it’s been starved. Result? You put ALL that weight back on… unless you have the will power of Victoria Beckham which, sorry to be harsh, you probably don’t as you wouldn’t need to diet in the first place if you did.

Ladies (and gents, if it applies) – DON’T diet. Eat sensibly, enjoy a treat occassionally, keep active, keep exercising, keep busy and your body will do the rest. I rest my case.

GEORGIE - bikini countdown 48 hours...

2 days to my hols and I am NO WHERE near ready to do the 'naked except for 3 pieces of lycra' thing!!

Too late now so the rules are set - I WILL enjoy my holiday. I WILL sunbathe carefully as usual and I will not spend all my time whining about my rear.

Here's what I figure - almost all of us have half a body we like - and half we hate. I like my shoulders, arms, chest and ribs and sometimes I like my tummy. Even when I feel it is huge its still passable. What isn't great is my bum, hips and thighs. Look ok dressed, not so good naked. Luckily I have my slender ankles to redeem my lower half!

So - it's all in the head - and the walk. In my head I know I look half good. I can wear a little sarong wrap if I need to and that will cover all evils and make it ok frankly. If I were an apple shape and had the awesome legs then I would probably look for a beautiful caftan to accentuate my pins and cover up my little belly. It's about making yourself comfortable without letting your confidence or a lack of it ruin you vacation. In my walk - well we all know this one - head up, shoulders back, tits and ass out and walk like you think you are Gisele. No, not with a catwalk swagger, but with confidence that says "I'm looking good today thanks very much" even if you don't feel it. I've spent nearly 10 years in an industry where confidence is key. Look nervous and shady and no one will take you serious. Look like you mean business and you will get the rewards. Confidence, not arrogance. Works everytime.

So wish me luck Bingham Girls readers and I shall report back in 10 days time....

Rosie will be looking after blog posting in my absence so enjoy and see you all soon.
GB
x

ZAR - Chicken and Veggies in the oven

This could be the quickest dish I've prepared in while. You can vary the veggies if you like. It is a very plain tasting dish but I like that the flavour of each vegetable comes through in each mouthful.

3 boneless chicken thighs, skin off, cut in half
200g sweet potato, peeled and diced
handful cherry or grape tomatoes
half a red onion, cut into 6 slices
5 button mushrooms, quartered
2 garlic cloves, smashed with flat of knife
salt and pepper
1 cup (250ml) chicken stock

Preheat oven to 180 degrees.

Mix vegies in a bowl with garlic and some seasoning.

Lay into an oven proof dish. Put the 6 pieces of chicken on top and pour over the stock. Season.

Bake for half an hour to 40 mins. The chicken will be cooked and the vegies tender.

Serve with steamed English spinach.

Georgie - after the guilt, the reality

I have to wear a bikini a week today. I HAVE TO WEAR A BIKINI A WEEK TODAY. I HAVE TO WEAR A BIKINI A WEEK TODAY!!!

ARGHHH!!

Resisting the temptation to spend the rest of the week on cayenne pepper, water and lemon juice (look it up if you don't understand - and NO - it's NOT good for you) what can I do in a week to help myself feel a little better about wearing such a tiny pieces of material next week?

Well my friends, its water, vegetables, a little less fruit (less sugar) lots of protein and lots of fake tan. Nothing says BRIT ABROAD like the white whale look. What's worse, is my friend Vix who I am going on hols with is REALLY RATHER FIT. Gulp.

At least I feel better then I did at the weekend but maybe if I can put the holiday off for another 3 weeks I will be nearer somewhere resembling bikini ready. Sad that time waits for no man really.

Only one thing for it.... PANIC!!!!

ROSIE - the voice of sense and sensibility...

So - the story behind this blog is that G told me Zar and her had written a blog each about falling off the wagon this weekend. I hadn't actually read their pieces so thought I would write something in context to follow on. Having just literally been crying with laughter reading them the below sounds very smug and I'm reading it cringing. But I won't change it - please believe me it's not meant to be the lecture it sounds like.....!

Here goes - sadly I'm not as entertaining as my two sisters but I WILL educate you...!

I think a lot of people have a funny perception about food and what it does to your body. I think A LOT of females really treat food as the enemy. A lot of people have a list of “bad” and “good” foods, the bad ones are to be avoided at all costs and the good ones are okay to be eaten.

Fitting foods into categories can lead to dangerous results. The Bingham Girls seem to have fallen off the wagon in spectacular style recently, and I sadly cannot be the smug one, I probably ate my body weight in calories this weekend, for no reason. However, my rationale was, well I’ve started now so may as well continue – no food was too BAD, and frankly the GOOD foods could go in too.

Thankfully, these kind of “binges” are rare for me, but I do know people who binge like this on a regular basis. Binging does not have to be associated with bulimia or eating disorders, it’s as common as muck. I don’t know any one who hasn’t overeaten to the extent of not caring at least ONCE in their life.



Let’s talk about how foods are utilised by our bodies. They ALL go the same way, and that is for fuel. The way they are broken down is slightly different and proteins, for example, take longer to be broken down into energy than pure sugar. Sugar is more easily USED as energy, however, it is less useful for the body as that is all it does, provide energy, whereas proteins are essential for loads of things such as brain function, muscle regeneration etc.



But taking it down to the bare bones of it – ANY FOOD THAT YOU CONSUME IN EXCESS WILL BE STORED AS FAT. This can apply to celery or cakes. Of course, you’d have to eat a heck of a lot of celery in a day to consume enough calories for it to be stored as fat. But too much of anything is not a good thing. A calorie is still a calorie – whether it’s carbs, protein or fat.


The answer; watch what you eat, how much of it and in what context – like we always shout about here at Bingham Girls – a healthy diet & lifestyle leads you to a long and healthy life… and that’s DESPITE our excesses this weekend!

ZAR - Not just Georgie over-indulging!!

It's a public holiday over here (huzzah!) with therefore more time to sit around! I had a gorgeous day on Sat - Spit to Manly walk on a spectacular winter's day here in Sydney and then to the movies where I limited myself to a diet coke. I had gone round and round the supermarket searching for something naughty but low fat/carb!! HAHA! No luck!

Sunday dawned bright and I did well starting with my usual breakfast of scrambled eggs, mushrooms and spinach. After that, coffee and 2 mandarins. It all went down hill from there.

Quarter camembert
Quarter camembert

Half camembert (kill it and then forget about it)

Cup of tea
Muesli Bar

Packet of S&V chips
Large freddo frog

Mountainbread in oven with tomato and cheese

Roast chicken leg

Custard

Magnum Gold

These all sound like very random items. This is mainly because I keep nothing in the house that can lead to my downfall. What happens is I end up making things with the ingredients I have, hence the custard (nothing like real custard!). I took 2 trips to the local shops for the chips, chocolate and icecream.

I fall off the wagon from time to time too G. Mainly when I've got nothing better to do. I know the signs and I fight them as best I can. I just have to go on from today and make this a great week and follow on from there.

GEORGIE - Big fat piggy!!

When we started this blog I promised we'd be honest. So here we go again. Confession time. I have fallen off the good health wagon. AGAIN. This doesn't seem to happen to Zar or Rosie. It happens to me about 4 or 5 times a year - think Superbowl...
When it does the downward spiral happens pretty fast.

There are certainly triggers for me and this is a problem! Firstly, I have a new job starting in August. So until then, I am pretty much free to do what I choose and for some reason that = allowing myself to go to pot. Why do I do this? To add to the generally horizontally relaxed position about my employment situation, I then had the combination of a weeks indulgence when the Argentinean came over from the USA followed by a fall off a ladder which put me off games and onto crutches for 2 weeks. So what did I do? Did I cut down on my calories to combat my over indulgence and inactivity? Indeed I didn't. No, I took a 3 week holiday from being sensible and here I am on a Sunday night staring at what can only be described as a pot belly. Now I hate myself for giving me such a lot of work to do to get back to feeling good - oh - and today I booked a holiday which means wearing a bikini in 10 days time. Brilliant.

I know how amused some of you are by my overindulgences - so here we go - I ate out 6 days in a row the first week, including a 2am meal at Lebanese restaurant Maroush, numerous spoily cocktails at some of London's finest bars and naughty pastries for breakfasts. That was just while the Argie was here. After turning my ankle, I was ok for a few days, then a grump set in from being generally inactive, and I just couldn't shake it. Minstrels, biscuits and cookies, muffins, cake and more biscuits followed my healthy pre planned lunches and I literally opened my gullet and poured down litre after litre of wine in the evenings. That was finished off by a particularly unsatisfying trade fair where the local butcher on a stall near mine felt sorry for me and kept bringing me sausage butty after sausage butty until this morning I had to plead for mercy as I look like I am 6 months pregnant.

So starting in the morning its back to the drawing board for me. I am feeling tired, fat and sluggish and I am quite zitty too. I know I have over done the sugar which always brings up my yeast intolerance issue so now I'll have to go on a two week sugar fast to get kick start my poor digestive system which is currently drowning in candida fungi. Hoorah for me and my fat pig ways. Never mind, we all do it, and hey I have had quite a lot of fun getting temporarily porky. And I got to write a blog that I hope will make a few of you smile a little as you start your week with as many good intentions as I am about to re-adopt.

C'est la vie. No, actually c'est ma vie. Some of us just can't concentrate on being sensible for long period of times. I am the ultimate A.D.D health freak!! Ha ha!!

Have a good week all!!

Georgie

Zar - 3 ways with fish

We all know that fish is good for us.....here are 3 ways to have it. Rosie's just got a BBQ which she is loving! Healthy, easy and no cleaning of pans!! You can cook the fish in a pan, or under the grill if you don't have a BBQ.

In a parcel.....

Preheat the BBQ or oven. Cut off a square of foil and put your piece of fish in the centre. Drizzle with olive oil, throw on some chopped, fresh herbs (if you have them to hand) season and then lift the edges up. Splash on a little white wine. Either fold into a parcel like present or scrunch along the top to close. Put on BBQ or into hot oven for 10-15 mins. Cooking time will depend on size and thickness of fish. Open parcel and turn out onto plate.
You can smarten this up and serve for a dinner party. Put a smaller square of baking paper onto the foil before you put the fish onto it. You can also use whole smaller fish (snapper, trout) and use ginger, chilli, soy etc. These of course will take longer to cook: ask your fishmonger. Put the parcels onto each guests plate and you can let them open their own. Have a bowl on the table to get rid of foil, paper and bones.

Tahini sauce

Combine 2 tbsps tahini, juice of half a lemon, 2 tbsps low fat natural yoghurt, salt and pepper.
You might want to serve this with a firm fish like swordfish which will hold its form with the sauce.
Brush the fish with olive oil and season. Cook on a hot bbq or in a pan for 3-4 mins each side depending on thickness of fish.

Salsa

Again, this probably works better with a firm fish like swordfish, tuna or salmon.
Core and quarter 3 really ripe tomatoes. Remove seeds and chop flesh finely. Finely chop a quarter to half a red onion (depending on size and your taste). Mix tomato and onion in a bowl. If you like chilli, add a finely chopped chilli. Add the juice of half a lemon, 1 tbsp olive oil and season. Add some chopped mixed herbs if you have them.
This is even better if you make it the day before or a few hours even, to allow the flavours to develop.
Cook fish as above.

ROSIE - Pump it up!!

This is something “my ladies” (I call them that because I work in a ladies only gym) get SO bored of me saying. However, I say it over and over because it’s so important….!

You can apply this to ANY exercise you like. All I’m saying is that when you “take activity” and by this I mean anything you to day to day…. Do it with VIGOUR!!!

- If you run, try and run faster and swing your arms more.
- If you walk, try and walk faster and swing your arms more.
- If you do an aerobics class, bounce a bit more and get those arms moving.
- If you do a step class, put your step up a level.
- If you do weights, try adding another kilo.
- If you take the lift, use the stairs instead (at least part of the way).
- If you walk up stairs, try running.
- If you RUN up stairs, try taking them two at a time.
- If you cycle, try making the gears harder to work your legs more.

I could go on forever but hope you get the idea!

The reason for this is us humans are designed for comfort. This is why we have created such a comfortable life for ourselves! However, this has created so many health problems for us as low activity levels can lead to high blood pressure, heart problems, obesity and much much more.

When we exercise or even are involved in activity we tend to do it in a way that is comfortable. That’s why people get personal trainers – to push them. You can do it yourself though… as I said, just try adding 1km to the treadmill. Add a kilo to that chest press. When you exercise it should feel UNCOMFORTABLE – that is the best way of you knowing you are pushing yourself.

You may not thank me when you’re working out but you will in the long run!

GEORGIE - Summer guide part 4 Hair Skin and Nails

Hair, skin and nails... need a little extra care when the weather goes to an extreme - hot or cold... They get dried out and brittle and that's not the greatest particularly in summer when you want to give your toenails an outing and your hair to look beach-beautiful!!

A few tips I learnt in the make up room...

Hair - Wear SUNSCREEN!! IT really does help. I find it a little greasy if you over use it or if you put it too near your scalp but there are plenty of good sprays on the market that help protect your hair. I tend to put my head upside down and spray the strands while they are away from the scalp - and you need to make sure that you don't allow a product build up.. make sure you are using a quality shampoo that gets all the chemical residue out and use it regularly for an effect. Don't for god sake EVER use 'Sun-In' or lemon juice it will RUIN your beautiful locks!

Find a good hair oil for the summer. My must-have is Moroccan Oil. They're a full range of products but I use their treatment oil after washing my hair and it really makes a difference!! It smells amazing too.

Finally - try not to over do it with the tongs and hairdryer. Letting your hair dry naturally occasionally helps it stay strong. Get a haircut regularly to avoid looking like Worzel Gummage!!

Nails
One of our make up artists at Sky taught me how to get rid of yellow nails after repeated applications of polish. First tip is to let your feet have some air after a long winter in socks and boots, but for he more immediate you can use a fine, soft file to brush to surface of the nail which quickly brings them up perfect and pink and white again!! Use a nail oil to help your nails strengthen. Dr Hauschka products are a good send here. They do a range of Neem Oil products for nails that really helps if you apply once daily before bed. Helps stop chipping and breaking in dry heat in particular (their hair Neem Oil isn't bad either!!)

Skin
One word. Three times. Water, water water. And sunscreen. OK 2 words! But you get the picture. Nothing else is really necessary here, we have heard it all before!!

A good 'Hair, Skin and Nails' supplement is always good in the summer for looking best. Vitabiotics is pretty good but I am currently trying out a supermarket brand that is much cheaper (£3 for 30 days worth) to see whether they measure up.

Hope this helps!!

GB x

ZAR - Granola!! Yummy Brekkie to ideas to start the week!!

My last meal would be granola, fruit and yoghurt with a skinny latte! How lame is that!?! Breakfast is my favourite meal of the day....porridge, muesli, weetbix...... Again, with many of the cereals you buy off the supermarket shelf, you really don't know what's in it.

This is my granola recipe, amazingly made in the microwave. I know what's in it and couldn't be better for you in terms of good carbohydrates. Recommended serving size 50g.

50g honey
150g rolled oats
25g whole almonds
25g pepitas (pumpkin seeds)
25g sunflower seeds
25g currants
1 tsp mixed spice

Measure the honey into a Pyrex bowl and heat in the microwave for about 1 min on a medium heat.

Measure the rest of the ingredients on top of the honey and stir together. Put into the microwave for about 3 mins. Take out and stir. Repeat again with the cooking and stirring. It will probably need one more turn in the microwave (total of 3 times). Bear in mind that it cooks more against the glass of the bowl and you don't want to burn it. It should be golden brown and smell good!!

Turn out onto some baking paper to cool.

If you want to cook this in the oven, it's easy too. Warm the honey on the stove and pour over the dry ingredients; stir to combine. Bake on baking paper on a tray in a 160 degree oven for about 20 mins, stirring after 10 mins.

Sprinkle over fruit salad and yoghurt.

ROSIE - It's all about the labels....

The way food is labelled and sold is probably one of the most confusing things in the whole wide world. “Low fat”, “reduced fat”, “no fat”, “reduced sugar”, “sugar free” – and that’s just for starters.

The problem is that there are many different legislations regarding labels and they are not clear cut. For instance, for something to be reduced fat, it has to be at least 30% lower fat than it’s “high fat” contemporary. However, if the original food is really high fat, then the lower fat alternative can still be extremely high fat! Same applies with reduced sugar.

The other problem is that people tend to think “wahey, it’s reduced fat – then I can eat more!”. When you think of what I’ve just said above, that can be fatal.

I think there are some very simple rules regarding food and what’s in it.

1) Remember, if the fat or sugar (it’s usually one or the other) has been taken out of the food, it is usually replaced with the other to make it taste good, so whilst something can be reduced fat, it’s probably packed full of sugar to make up for the taste.

2) I really really tend to shy away from packaged food. If you really can’t avoid it, have a look at the ingredients list. If the first ingredients are fat or sugar (and they can be listed in MANY different forms), then avoid it like the plague. Dextrose, lactose, fructose are ALL types of sugar. If there’s lots of things you can’t pronounce on the label then chances are it’s highly processed.

3) Processed food… it’s a pet hate of mine. It’s processed to make it taste good AND last longer. This usually means taking ALL the goodness out of the food and replacing it with things to taste “nice” (debatable!) and last. Try and go as natural as possible, read the label.

4) The best example of processing food is an orange. Most of us have a glass of orange juice first thing. It’s good for you, right? Well… actually – most of us drink far too much. 100 ml is all you need for your Vitamin C, anything more than that doesn’t add any more benefit. Orange juice also usually has sugar added and preservatives to keep it fresh. By eating an orange instead you only get NATURAL sugars, NO preservatives AND you get the benefit of extra fibre. Surely that’s worth the peeling of the orange!

Remember how much we have evolved. Our ancestors used to eat fresh, natural food. We are now eating processed, rubbish food and we can see who’s losing out in terms of health.

Our body is not designed to have to deal with processed food – there’s too many unnatural elements which our bodies can’t utilise. This means all our organs have to work doubly hard to get rid of toxins and the like processed food provides. Result = feeling tired, heavy, bloated and overweight. If you eat processed food a lot, try and cut down. It makes life so much simpler. Eat fresh, cook from scratch as much as you can and you’ll be amazed the difference it makes.

GEORGIE - Looking good for summer part 3 - SLAP IT ON!

I spoke briefly about make up in my last installment, I wanted to have a quick word about applying said make up, fake tan and everything that makes you beautiful!!

Watch any tv show, and make up artists will be using a variety of ways to apply foundation and concealer. Sponges (natural or synthetic), brushes, pads - when actually, hands to a great job. Clean dry hands are warm (which helps the make up go further and they can genuinely reach all the contours of our faces. Any make up artist will tell you hands are just as good as any sponge or brush. The reason make up artists don't use them is that is isn't hygienic to be rubbing their hands on face after face and quite frankly, I wouldn't be happy to have someone do that to me unless I knew them really well.
So. Try using your finger tips. Either apply a tiny amount to your four finger tips or blot tiny spots of make up on your face and then rub it in from there. (Remember your chin, neck and earlobes please!!) You can apply concealer and eye shadow base this way too. It blends more naturally (just make sure you wash your hands before and after)

When it comes to powder make up - eye shadows, blusher, powder etc. go out and get yourself a few good brushes. If you can't afford to buy at MAC (they are v expensive and I don't buy from them) then find a cheaper alternative and if it starts losing bristles, get a new one!! The most important thing about brushes is that you keep them clean and fluffy. If I am at home then I hardly wear much more then bronze and blush but I still wash my brushes every fortnight. If I am wearing full war paint I will wash my brushes as often as once a week. First of all it helps with hygene (oily dirty brushes can lead to eye or skin infections) and secondly it helps the product go on better. Washing up liquid or just hand soap will do. (Oh and if you have any friends going to the USA - give them £40 and ask them to buy you brushes at Sephora the make-up superstore - there is no better value!!)

Onto mascara. Oh lord ladies. How many of you have a mascara in your bag that is at least a year old? I used to be one of those... then I got conjunctivitis and that was just a nightmare. Now I change my mascara every 3 months at the LEAST. There are plenty of good brands on the high street that don't cost the earth so please, don't scrimp for the sake of few extra months. You have no idea how many germs you have on your eyelashes that go back into the tub everytime you use your mascara and over time, this can lead to problems. Also, refrain from 'pumping' your mascara brush in the neck of it's container as this dries out your mascara quicker. And please don't do what I used to do and add a little tap water when you're running low... one less glass of wine in the pub = new mascara from Boots!!

Finally while were are on the subject of summer application - just a great tip - to find a summer shimmer 'highligher' for your cheekbones and brow bones. I can't recommend Benefits High Beam enough - here it is on their American website http://www.benefitcosmetics.com/gp/product/B000FBNYRU/sr=1-5/qid=1275578246/ref=sr_1_5/185-6253626-9519152?ie=UTF8&n=164983011&bcBrand=core it can be used really sparingly and I take about 6 months to get through it. Benefit do a 'Moon Beam' which has a yellower tint and I tend to run between the two. If you invest in one summer essential this summer - this is it!! Benefit is available over here in Boots and other good department stores and they really have a few good tricks up their sleeves so try them out! (

Happy days GB x

ZAR - a little something on salt....

Our intake of salt is another worry that comes with society's increasing reliance upon processed foods. The recommended daily intake is 4g (about 1tsp) but many individuals consume up to ten times this.

Don't get me wrong; some salt is a necessary for a healthy body. Both sodium and chloride, which make up salt, are needed by all living creatures and most importantly regulate the fluid balance in our bodies.

When you're young, a high intake of salt is something your body can handle but as you get on in years, too much salt can lead to high blood pressure and increased intake is linked to higher rates of stroke and cardiovascular disease at the very least.

Another reason to avoid processed food and cook from raw. You then control what you are putting into your body. The reason the average person consumes too much salt is that they eat too many processed foods. What you really need to watch is the sodium in foods. Salt is made up of 40% sodium. In terms of food labels, a high level of salt is 1.5g salt per 100g (or 0.6g sodium) and a low level is 0.3g salt per 100g (or 0.1g sodium).

ROSIE - getting in a TOTAL workout

I’ve touched on this so many times in this at Bingham Girls but have never dedicated a blog to it. It’s such an important aspect of fitness training and something women the world over are confused about.

There are three aspects of fitness and two are seriously over-neglected. Cardio is the buzz word and probably is the one thing that people over-do when they’re trying to get that lean look. Don’t get me wrong, cardio is vital for heart health, weight management, keeping your mind healthy and general well being but the two other elements are as, if not more important, in terms of how your body looks.


STRETCHING
When your muscles are worked to a high intensity, they get tiny little tears in the fibres. This is not a bad thing, in fact it’s vital for strengthening muscles. The little tears are what makes you stronger as they regenerate to a stronger muscle fibre. Stretching is not only vital for recovery of these tiny muscle tears, but oh so important for elongating these muscles. When you work out, your muscles shorten and that’s why it’s more important to stretch AFTER your session than before.



RESISTANCE
Aka strength training. If I had a pound for every time a woman said to me “but won’t I get bulky if I do resistance training?” – I’d have been able to retire years ago. Let me spell it out. Resistance training does not make you bulky. Testosterone is what builds muscles; women only have so much testosterone in their body and so it is physically IMPOSSIBLE to get bulky on strength training alone. Many women body builders use enhancers to get them to look that way.

What resistance training DOES do is increase the density of the muscle fibres. Muscles actually BURN calories. So, if you have more lean muscle mass, even when you’re sitting you can burn more calories than someone who doesn’t. It helps strips away fat and maintain that lean, toned look that so many women are after.


If you want to think in terms of work out time, this is how I view it. For an hours’ workout:

35 minutes of INTENSE cardio work (not a walk in the park).

20 minutes of high intensity resistance work.

5 minutes of stretching.



I PROMISE you it will change your body!