Why we all need Bone Broth and how to make it.

Hi All

One of the things that I recommend for everyone when we start talking about nutrition and health is bone broth.  I come from the North East of England and everyone here remembers (or still has) Sunday roast dinner.  Unfortunately, nowadays, the bones from the roast are mostly thrown away, but no,

STOP

...the bones contain the most nutrient dense part of the meat.

Bone Broth has been found to be THE number 1 thing for helping with the following;

*Treating leaky gut syndrome - by sealing the lining of the gut (which is semi-permeable)

*Improving joint health - due to the large amounts of glucosamine and collagen, both great for joint health and reducing inflammation.

*Boost immune system - there has been clinical trials for those drinking chicken broth that they didn't catch colds and when they did they didn't last as long.

See, it really is chicken soup for the soul!

Bone Broth contains;

*Calcium - we all need strong bones, and just about every bodily function requires calcium in some shape or other.  If you have any bone conditions such as osteoporosis then bone broth is a great way to get calcium.

*Collagen - one of the best natural sources, great for skin, hair and nails.  Fights the ageing process!

*Gelatin - great for building strong bones and also to help the joints move against each other; gelatin is also great for gut health, thereby supporting the immune system (80% of which is housed in the gut).

It also has a massive benefits in that it reduces inflammation throughout the body, this is due to its mixture of amino acids, fats and other digestible minerals.


How to make a bone broth

It's so easy to make.

2-3kg beef bones, chicken carcasses, lamb bones (pick these up from the butchers for free).  If you get raw bones, make sure you roast them in the oven before putting into the broth.
1 x lemon squeezed
2 x handfuls of any onions, leeks, carrots or celery
1 x tbsp black peppercorns
1 x bay leaf

Any other herbs and seasoning.

1. Place the bones and other ingredients in a cooking pot and pour over cold water until it covers it.

2. Add a couple of caps of apple cider vinegar, and leave for one hour (this breaks the bones down)

3. Scrape off the top oily top.

4. Cover with a lid and bring to the boil. Reduce the heat and simmer, lid on, for at least 6 hours for chicken and 12 for beef or lamb, skimming off any foam that rises to the top. (I like to put mine in a slow cooker, and leave for 48 hours)

5. Strain the liquid. Use immediately or leave to cool before storing.

You can freeze it, unfrozen it lasts for about 5 days in the fridge, just heat a cup up every morning.

You can also add vegetables to it and make normal soup, or use it as stock in stews, casseroles etc.

It's so easy to make and so nutritious.  Why wouldn't you want to do it?

Let me know how you get on!

Green Smoothies. Why we should all have them in our lives and how to make them.

Hi All

I love a green smoothie - they're a great and easy way to start the day, packed full of nutrients and they enable you to get a healthy kickstart to the morning.  You can mix and match the fruit that you put in, and add little extras such as seeds or nuts to make sure that you get your daily dosage of micronutrients, they also boost your immune system.  With all of those benefits why wouldn't you want them in your life - they're also highly portable too!

Green smoothies are also great to have post workout - your body needs carbohydrate and protein to replenish depleted stores, so add a little bit of protein power to your smoothie as well, and voila - a perfect post workout drink.

Remember to aim for optimal health you have to replace stores of glycogen (sugar) from naturally occurring sources (I'm not talking about a chocolate bar and a high energy drink here), which will allow your liver to process them quicker and restore your muscle balance.

Green Smoothies are a great addition to your daily regime

Here's a great recipe;

1-2 cups spinach
1 cup of water (or almond milk, coconut milk - whatever liquid you choose)
Half cup of strawberries
Half cup mango
Half cup protein powder (unflavoured or vanilla depending on your taste)

You can also add some fresh mint if it's in season.

If you're new to the Green Smoothie idea, here's another recipe for you to try;

1 cup of water (or other liquid as above)
1 banana peeled or avocado (with skin and stone removed)
Half cup of strawberries or raspberries
1-2 cups spinach

Again play around with the fruit, adding an avocado or a banana will give the smoothie that smooth texture, without either of these you will get a more 'juice with bits in' texture.  If you prefer your smoothies thick then don't add as much water, if you want them a bit more watery then add more.  Just play around with the ingredients until you find a one that suits you.

Here's some other things that you can add to your smoothie for an extra health kick;

Green Smoothies are healthy and portable

*Nuts
*Seeds
*Ginger
*Turmeric

To make my smoothies, I use a Nutribullet, I've gone through various juicers and blenders in my time, but I've found the Nutribullet to be super easy to use and most importantly - super easy to clean! (I have spent hours trying to get bits of kiwi out of a juicer - frankly I have better ways to spend my life).

So here are the basics, choose one from each apart from the fruit - choose two from that column (for the green smoothies always choose spinach or kale as one of the fruit options);

Base	Liquid	Fruit	Extra
Avocado	Water	Mango	Ginger
Banana	Coconut Milk	Apple	Turmeric
	Almond Milk	Pineapple	Nuts
	Soya Milk	Kiwi	Seeds
		Strawberries	Coconut Oil
		Raspberries	Protein Powder
		Blueberries
		Spinach
		Kale
		Cucumber

I also love to add a spoon of 'healthy greens' as can be found at the below link;

Organic Green Blend

Once you've made your smoothie, drink as soon as you can, if that's not possible they'll keep in the fridge for a couple of hours (don't be surprised if they change colour a bit).

Happy juicing, let me know how you get on with yours!

Jill x

How to get motivated!

Hi All


I often get asked, how do I keep going? I'm not going to lie - shifting my ass out of bed on a morning is bloody hard, I'm not naturally a morning person.  But there's a few tricks that you can use to get yourself motivated and doing stuff, and here's a few tips;

1. Small steps in the right direction - so if you really can't be bothered to get up off the sofa and go for a run, or to your class; just get up and put your trainers on or get up and have a drink of water.  Just small things - but that small thing will break the pattern of 'slothliness' (think I just made that word up!), and get you moving in the right direction.

2. Buy some decent workout clothes!  It's true what they say, you've got to dress to impress.  If you're working out in your slobby clothes that you'd wear to sit around the house all day, then that's not really going to motivate you to get up and out.  So take my advice, get some decent clobber - it doesn't have to be expensive.  Put the outfit on and feel the force! :) You all know I love a jazzy legging - these are what literally get me to classes.

3. Follow the same pattern - so if Tuesday night is your Pilates class night, then so be it.  Get it ingrained into your life, nothing should come in the way of this.  Make it a habit!  No shirking - if it's raining - so what, if there's something good on the tv - so what, blah blah blah.  Believe me, I hear every excuse in the book for people not coming to classes.  
What I really want you to say to me the next time you can't make it - is 'my own health is not my priority', shift your mindset.  If you want to be a size smaller, if you want to be stronger, if you want to be free of pain - you have to work for it.  

The above, as with all of my program's and writings are all science based and proven to work (nerd girl alert!), not some wishy washy rubbish, but as with everything in life - nothing works unless you do!

Hopefully see you at the mat!

Jill x

Check out my website at www.organicpilates.co.uk

My top 5 tips to get rid of belly fat.

Hi All

Belly fat, we've all seen it, experienced it - hate it!  It appears gradually over time, and it seems to creep up on you, so one morning you wake up and there it is...and suddenly it's uncomfortable when you sit down, shopping for clothes becomes a chore and you avoid looking in mirrors - sound familiar?

It's the number ONE thing I always get asked is, 'how can I lose this' - whilst grabbing a hand full of flab situated around the mid-riff.  Well there are no easy solutions, but there are some particular reasons why you might store fat around your middle, and it's always the hardest to shift.  So here are my 5 top tips;

1. Exercise alone will not get rid of belly fat.  It doesn't matter how many 'Crunch Challenges' you do or how many sit-ups - if the layer of fat is still there then you still won't see the abdominal muscles underneath (incidentally to have that 'shredded' 6-pack look then you have to get your bodyfat % down to around 12% for women and around 10% for men - not usually acheiveable or sustainable for the majority of the population!).  It's true that abdominals are made in the kitchen, not in the gym.  You should still do tummy exercises as they perform an important function in holding you upright,  but don't expect to have a '6-pack' without some serious diet changes.

2. Cut out the white, starchy carbs. You know what I'm talking about: pasta, pastries, white rice, white bread - all of these are processed in the body causing a spike in insulin and it is the insulin's job to turn the sugar into either energy or store it as fat.  And where is the first and easiest place for the fat to be stored...?  You guessed it - the mid-riff!  Your body does not need carbohydrates at all - we have essential fats and essential proteins - but not essential carbs, their only purpose is for energy, so unless you are burning off that energy it will be stored as fat.

3. Eating fat does not make you fat. Your body needs fat, it uses it for energy and to perform essential functions.  Several recent studies have shown that low fat diets do not work, see here. NEVER buy low-fat, low-sugar foods - theses all contain high levels of sweetners and chemicals to make them taste better.  These chemicals can make your body react by storing fat.

4. Drink plenty of water. Ditch the diet drinks, as above they're full of chemicals, infact recent studies are now showing that they're just as bad for you as the full sugar versions - see study here.  Just drink plain water (tap water is fine) and lots of it.  If you want to add some flavour then add a couple of slices of lemon, cucumber or mint.  Incidentally, if you suffer from back pain, then you may be de-hydrated - the first place the body takes water from when there is not enough being provided is the disc inbetween the vertebrae. The WHO recommend 2 litres a day.

5. Reduce Stress. Easier said than done, right?  But the fact is that stress causes a rise in cortisol, and when cortisol is in your blood stream at the same time as insulin (remember high sugars etc), then that causes your body to go into hyper fat storage (I just made that term up - but that is essentially what happens!).  So take actions to reduce your stress levels - get outside, exercise, get some natural light, make sure you get enough sleep, meditate or just do something that you enjoy doing.

So there's a few things to get you started.  It takes around 6-8 weeks for your body to begin to show any significant changes, don't keep weighing yourself - your weight fluctuates daily/monthly - you're better off measuring your waistline.  The main thing is to stick to it - all diet and fitness programs will work over time, it's just not a quick fix, you have to be persistant.

Good luck - and if you need any help with any aspects of diet and fitness, then why not drop me a line, once you join my classes or 1-1 sessions you can join my private exclusive group where we do health challenges which cover all aspects of nutrition and fitness.

For further information see my website here.

Jill x

PS

Don't forget to like my Facebook Page.

Should we be left to our own devices? The beneficial effects of Pilates & Physiotherapy working together following post operative surgery.

Guest Blog written by Gordon Ellis www.info-physio.com

As an established Chartered and State Registered Physiotherapist (www.info-physio.com). I would like nothing better than to state how good the NHS is regarding postoperative rehabilitation.

I have never been in any doubt that I am fortunate to live in a country where I can receive a healthcare service that is provided 24/7, and in many instances this is delivered to a high standard. It's also not my purpose to discuss the quality of that service as a whole, qualifications, experience and knowledge base that the NHS as a service provider delivers.

The concerns and issues (which are of my opinion) are directed towards the following - post surgery variables that restrict or hinder patients from full recovery.

These being;

• The limited time availability health care professionals are given to administer therapies
• Poor systems in place
• Poor verbal and administrative communication
• The increasing volume of population attending hospital
• People living longer and associated age related conditions
• The dictation of finance creating what seems a bigger priority than health
• The lack of programs and systems that give patients clear detailed guidelines on the do's & don’ts that they need to follow postoperative surgery
• Clear detailed exercise regime that they can follow, which has been clearly demonstrated and explained, and more importantly, fitted around their surgery and them as an individual.

I often hear the phrase 'best practice', surely this means best practice at this moment in time or as far as we know? It’s of my opinion related to many the above reasons, and from speaking to numerous patients who are dissatisfied with their postoperative rehabilitation package, or should I say the lack of one, the quality of aftercare suffers.  In fact, on many occasions has ceased to exist, and I wonder have we now got a ‘health’ service or a 'medication prescribing service’, when surely the answer is activity, correct movement and motivation.

When a person leaves hospital after a surgical procedure the post-operative care, in my opinion, should address the full biopyschosocial aspect of recovery. To have the patients’ full body and systems fully functioning to as close to what normal is for them. To discuss this in depth would take far too long, so I want to focus on one aspect, "the beneficial effects of Pilates working alongside physiotherapy in the functional rehabilitative phase".

May I point out that I'm not a Pilates teacher, nor do I practice it myself, however, I do see the significant beneficial effects that Pilates gives to enhance patient recovery, when delivered in conjunction with physiotherapy.

As an experienced healthcare professional in sport, working as 1st Team Physiotherapist in the Premiership for many years, and with sports teams abroad. I also have extensive experience in setting up and running courses and programs for patients with MS, spinal injuries, stroke recovery patients and cancer patients. You not only see injuries/illness from onset you also see the condition tested in their active daily living, or witness them being tested at a very high level on a continuous basis in sport, demonstrating the sustainability needed of the body part in question to cope with demands.

If we were just to look at the knee and hip joints on their own, so many times we witness a reoccurrence of problem or the patient reporting reduced functionality, or more so, another part of the body breaking down due to overwork, in particular the stress placed on the lumbar spine. Therefore the early intervention of Pilates exercises, working alongside the advice and rehabilitation plan of a Chartered Physiotherapist, makes sense.

Once the patient had been confirmed clear of the risk of any post operative infection or contraindications, and under the guidelines of the patients’ consultant/GP, we can then work through the phases of non, partial and full weight bearing exercise.

The main areas to be focused on being to; 

• Establish full active and passive range of movement to the joint affected, 
• Decreased inflammation and any post operative pain, I
• Increased elasticisticity of the musculature that is in contracture or spasm, 
• Increased dynamic stability of the musculature around the operative joint, 
• Increased neural pathways to the musculature that supports the joint, 
• Increased patients functional movement, increase balance, coordination and proprioception, 
• Recognition of atrophy (muscle wastage) to the specific muscles surrounding the post operative joint also the muscles working in synergy to work the joint or work as fixators to work the joint. 

All health care professionals will realise that the above is not a full list but a good framework to build on.

We must remember the importance of re-evaluating the patient on every appointment or class, it shouldn’t be set in stone nor taken for granted, that a patients progress will go in a linear direction, and allowances should be made for the different and changing pathology as time progresses. We need to keep an awareness that patients need guidance, some will not have the motivation or the understanding that the exercise regime is a vital requirement, others through ignorance, may do too much.  It should also be noted that along with, the consultant, doctor and Pilates teacher, they all work alongside the Physiotherapist to inform and educate the patient on what their trauma was, what was done and how they need to take on board responsibility for their future.

We need to remember the importance of good blood flow to the area, which brings oxygen to the tissue, the beneficial effects of hydration and nutrition, also body weight management and control, the psychological motivation and guidance the patient requires, hydrotherapy where possible, hence the need for a structured plan which has a full body measured assessment at the start, a goal to achieve at the end and structured measureable benchmarks along the way; to keep the patient, physiotherapist and Pilates

I firmly believe, having worked with good Pilates teachers over many years, and researched the method in depth, that Pilates working with Physiotherapy can and does play a major role in a patients quicker, safer recovery with less chance of reoccurrence of re-injury.

Working with a Pilates teacher I would expect them to advise, educate and where needed, correct patients with their breathing techniques, body alignment, improved posture and control, to create a stronger framework and foundation.  As well as instilling confidence, a better sense of well being, improving self-esteem, working towards reducing stress, anxiety and depression within the sessions as a result of increased activity.  However, always remembering, as we all should, never to step beyond the level of their qualifications and experience, seeking the correct advice where applicable. The patient should as a result through participation, reduce isolation issues, and feel improved confidence physically and mentally. The Pilates teacher working with the patient within a supportive class setting or one to one, in a session that is structured and safe - where the patient feels listen to with care and empathy.

The Pilates teacher constantly creating an environment that motivates the patient, creating clear meaningful but objective plans, goals that are constantly being reinforced through demonstration, explanation and correction where needed.

As with all our articles, we must stress the importance of keeping close contact with the patients consultant or GP, so that nothing is left to risk and everyone is kept well informed. Once the program is completed always contact the patient 3-6 months following completion to establish how beneficial the service was, to gain vital information to help inform and enhance the ongoing program.

If you would be interested in finding out more about our Pilates and Physio post-op programs, please contact us.

Why movement is medicine, and THE best exercise for your body.

Hi All

As a Pilates and movement instructor I see lots of people who have got problems with their joints or muscles and need help.  I work with physiotherapists and between us we can usually get people moving pain free again.  When you go to the doctor and you say have a kidney problem, the doctor will likely give you pills with strict guidelines on when to take them, how many to take etc., but when the doctor prescribes movement they will probably just give some vague - 'you need to do Pilates' or 'take up a sport' prescription.  

Well we need, as a society, to take movement as a medicine seriously.  It is one of the best pain killers that there is, movement will also lower your blood pressure, increase your circulation to certain areas, increase your metabolism, lower your body mass and lower your stress levels (along with many other things), so why don't we do it more?  We also need to understand (just as in medicine), not all movement is good for the joints or certain conditions, and not all movement is the same - just as in pharmaceuticals certain movements will make you better and certain movements will make you worse.  So a scatter gun approach to movement, especially when you have an existing issue, might not be beneficial at all.  I get a lot of people coming to me with injuries because of the exercise that they were doing, on top of an existing condition.

In today's society movement has become synonymous with exercise and fitness, this should not be the case at all.  'Exercise' is what we started to do because as a society we weren't moving enough, if you move there is no need to 'exercise'.  Often 'exercise', and I'm talking accelerated heart rates, short bouts in a gym type exercise, can be detrimental to health in the long-term particularly for the health of the joints and the long-term function of the adrenal glands.

So what should I do then?  In her book 'Alignment Matters' Katy Bowman, who is a bio mechanist, states that, 'if you want to see dramatic improvements to chronic conditions such as fibromyalgia, cardiovascular disease, osteoarthritis, and Type 2 diabetes, then you should be stretching for twenty to sixty minutes every day, then follow up the stretching with a light, easygoing fifteen minute walk, two to three times a week.'

What movements you should/not be doing;

1. Walking - us humans really are designed for walking, and when I say walking, I'm not saying a gentle stroll around the block, I'm talking about long walks 10 miles at least at a medium pace.  Obviously this is probably not achievable in modern life - so just as much walking as you can fit into your day, and at a brisk pace.  
Also I don't count walking on a treadmill as proper walking - your body needs correct traction, and the push back from the hip/glute's - the moving belt on a treadmill replaces this action.  
You need to be walking everyday, yes everyday, for at least 20 minutes at a brisk pace.
So get outside!!

2. Anyone with degenerative changes in the knees, hips and spine should not be running, jogging or jumping!  These activities will increase the rate of degeneration in the tissues and will lead to greater risk of disk damage, osteoarthritis etc.

3. Most 'exercise' is fad driven!  Find yourself a good instructor who knows the science behind the movement, and can 'prescribe' you exercises that are good for your condition and will help improve it.

4. Research has shown that consistent, lower intensity movements (walking, Pilates, Yoga) demonstrate greater long term decreases in body fat than high intensity and joint-damaging high-impact exercise sessions.

So there you go, 'Dr Jill' can prescribe exercises to you!  
So dig out your walking boots and get out, it's a beautiful world outside. Enjoy!

Jill x


If you would like to book a session with Jill she can do 1-2-1 sessions, if you have any pain which restricts you from walking then contact her and she will advise the best way forward. www.organicpilates.co.uk

The link between Physiotherapy and Pilates when addressing Spinal Injury.

Today we have guest blog from Gordon Ellis from www.info-physio.com; Gordon spent 12 years a 1st Team Physio at Sunderland AFC, and he also was physiotherapist to His Highness the Crown Prince of Dubai - to name but a few of his roles!  He now has his own practice in County Durham, and I work closely with him as a Pilates instructor to ensure the best outcomes for our patients.  Find out more at his website at the link above.

Here is my personal view, explanation and in-ways education, to patients/clients who suffer with spinal (back) trauma or spinal injuries. 

Patients are usually referred for a course of Pilates as they are at that stage of functional rehabilitation recovery that the musculature surrounding the injured area, or the damaged muscle/tissue, requires further intervention by way of dynamic stability, to promote postural stability and improved function. In many cases the patient will self refer as they feel they need what Pilates offers.

Around our body there is an ongoing equation taking place between mobility and stability of joints; with the joint stating it requires range of movement and the musculature stating it needs to create stability and fixation for its movements, and postural support. One of the many systems working alongside this is our nervous system, with reciprocal innovation taking place (the interplay of muscles being stimulated or relaxed, for our posture and support). For good joint function there has to be balance between them all. It's well documented that the more functional a joint is through increased range of movement, stronger stable musculature, increased neuromuscular communication, the more chance it will have to repair. 

There are also associated problems that come with spinal trauma such as referred symptoms into the limbs, compensatory effects, atrophy (wastage) of associated muscles that work in synergy with the spine, decreased cardiovascular/respiratory function - as a result of inactivity throughout the pain and decreased functional capability period; and without question decreased communication of the nerves or nerve trauma, not to mention the psychological and social demands these injuries create. 

It has to be stated that Pilates is neither a replacement for treatment or a resolve from the spinal conditions. In many cases the trauma still exists even following post operative surgery where through time, scar tissue, adhesions and degeneration take place.

An experienced Pilates teacher will discuss a patients case history with the Physiotherapist, and where possible, the patients GP or consultant, establishing the contraindications (what not to do, or is dangerous to do) whilst working alongside each other in their fields of expertise to:

1) Preserve the rest of the body's functions.
2) Prevent the clients condition deteriorating.
3) Promote to full recovery without reoccurrence where possible.
4) Create an on going management plan with the Physiotherapist and Client. 

5) Educate the Client as part of a multidisciplinary approach to the nature of their condition in tandem with a home exercise program, that seeks to support through a bespoke set of exercises that are visually demonstrated and verbally explained, to obtain the correct technique, administering the intensity through reps, sets, time, duration etc.. that's at the clients correct stage of recovery.
6) Keep the Patients GP updated & work with their advice.

Both Therapist and Pilates teacher should periodically review the patients progress but also obtain regular feedback from the individual to ascertain if the program of treatment, therapy, exercises are achieving what there purpose is. It also gives valuable information for all parties for future patients. 

In summary it is important that the Physiotherapist/Patient acknowledges and understands the value of Pilates though its ability to retrain and develop musculature in a controlled safe environment, with the added benefits to bring awareness of correct breathing techniques, postural control, relaxation and create strong muscular foundations to the rest of the body, to say but a few. 

The Pilates teacher/Client must also acknowledge and understand the value of periodical and on going reviews/ treatment/rehabilitation from the Physiothetapist to identify any new problems and catch them early or maintain the ongoing cellular pathology related to the condition.

Without the above being put in place and kept to we run the risk of not only reoccurance, but more complicated spinal trauma emerging".
Gordon Ellis ( September 2016)