April, 2014

25 April
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Corrie’s favourite beauty therapist and the importance of recovery

Easter-Gate
Now, I’m the first person to freak out if I miss a session at the gym. However Easter weekend had been firmly pencilled for rest and recovery. Over the four days I had off, I only hit the gym once for a 30 min intense blast.

The rest of the time, I allowed myself rest (and even a few treats!) This is SO important guys, it’s taken me a long time to get my head around, as I used to feel guilty if I didn’t go to the gym 6-7 days a week – but this isn’t optimal for your health – it’s quite the opposite. I caught up with fitness model, and friend, personal trainer Olly Foster this week (http://ollyfoster.com/), now if body composition improvements are your goal, Olly Foster is top of his game.

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Probably the most well-known fitness model in Europe – Olly explains why Rest and Recovery is so important:

Rest, Recover & Grow

Few people within the health and fitness industry can truly acknowledge or even recognise the importance of rest and recovery in blindness to the success of their ultimate training goals. In order to gain size, strength, definition, you have to work hard, we all know that. However without proper rest and recovery you will not and cannot regenerate, ultimately this will lead us into the dangerous state of over training.

Listen to your body, if you feel or think you need to rest you probably do. I recommend that everyone have at a very minimum, at least one complete day off a week and a deload week every 6 weeks. This will give your body and your mind a break and trust me you won’t lose any of your gains.”

So stop feeling guilty about those days off!

Just make sure you train you’re backside off when you do hit the gym! Something else that I struggle with is sleep. Since a young age I’ve struggled with bouts of insomnia, over the past few years I’ve been looking at different techniques and remedies to help me get the decent kippage I crave! In terms of good health and weight management – good quality sleep is a MUST! Not only is sleep vital for body composition and sanity, but for quality of life as well. When we hit our deepest phase of sleep we release Growth Hormone – this is like magical fairy dust guys! When we secrete enough Growth Hormone during QUALITY sleep effects include decreased body fat, increased muscle mass, increased bone density, increased energy levels, improved skin tone and texture, increased sexual function, and improved immune system function. Nearly fifty percent of secretion occurs during the third and fourth REM sleep stages…like I just said ‘Fairy Dust! Get to bed! (Great excuse to get an early night right? Thinking of changing my voice mail to “leave me alone I’m secreting my Growth Hormone”).

I’ve pretty much been a self-confessed ‘lady muck’ this week, as I also treated myself to possibly the best facial I’ve experienced to date! The ‘Pinks Boutique’ Facial, as I’m very intrigued by this new craze for Organic Skin Care.

 

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I checked in with Coronation Street stars’ fave therapist Ashleigh Gutherie (@cityspaescapes) at City Spa Escapes (http://www.cityspaescapes.co.uk/home.aspx). Ash does most of our massages, facials, nails and waxing (pretty sure she’s seen everyone’s bits and pieces here at Corrie!) Now I’ll only rave about something if it’s fantastic – and this lady is second to none! I already see Ashleigh for weekly sports massage (I’ll be talking more about the importance of that over the coming weeks), but this week I thought I’d see what the Pinks Boutique Facial had to offer (Ashleigh offers a wide range of treatments).

It had to be the most relaxing, indulgent treatment I’ve had to date, the Organic processing of vegetable oils ensures that the antioxidants, vitamins and minerals are not destroyed as they can often be in chemical processing. Using super charged Rosehip, scientifically proven to aide with signs of ageing, wrinkles and sun damage this facial concentrates on not just on the front but the ‘tell-tale giveaways’- the back of the neck and décolletage also.

The facial was also done on my upper back- holistic ageing- the aim is that when you wear a dress and your hair up you will look fab all the way around. It’s a very detailed facial with deep cleansing, bamboo or rosehip exfoliation and a rose clay mask packed with omega 3, 6, 9 for cell regeneration but that you also leave feeling like you have had a body massage. In short – my idea of heaven! The Pinks Boutique signature treatments aim to hybrid 2 elements together- in this case a full facial and body work. Almost ritual like – this facial left my skin feeling amazing, and I was completely zoned out. I’m sold!

 

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I’ve been trialling Pinks Boutique products for three weeks at home now. Their ethos of the Eco Luxury- concept means results without synthetic chemicals and toxins found in all the major skincare brands. Handmade and blended in the UK, with full Soil Association Organic accreditation. This is as pure as it gets in global skincare my little health bunnies! My favourite product has been The Rosehip Face and Body scrub, it’s so luxurious and my skin definitely feels brighter and softer. Give it a whirl guys!

Also…I’m thrilled to announce that I am an official ambassador of ‘The Great Swim’ (http://www.greatswim.org/). I’ll be swimming for The Manchester Children’s Hospital (http://www.cmft.nhs.uk/childrens-hospitals). It’s such a fab idea and gives you an incentive to get fit while raising money for great causes. Check out their website to see how you can get involved!

 

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My filming schedule is manic at the moments so I’m all about quick and easy evening meals. Checkout my very own recipe for Paleo Fish cakes, tweet me and let me know how you get on!

Auntie Cath’s Fish Cakes

1 Can tuna/salmon
1 Large Sweet Potato, peeled and diced
2 tbsps Grass fed organic butter
2 tbsps mayo
1 tsp lime juice
1 red onion finely chopped
handful of fresh corriander

Boil the sweet potato in salted water for 20-25 mins. Drain off the water. Add the butter and the mayo and season to taste, mash well until there are no lumps! Put the mixture into a large mixing bowl and stir in corriander, lime juice and onion. Flake the tuna into the mix. Shape into patties, CHILL for 30 mins then grill or fry in coconut oil until golden brown on both sides – Simples!

I’m also eager to help you lot with any questions you may have. If i don’t know the answer I’ll do my best to get one for you! Tweet me with any questions you have regarding health, fitness, skin care, meditation/relaxation and stress management (@cath_tyldesley).

Chow for now! Stay happy, stay helathy and DREAMBIG!
Love
Auntie Cath xx

17 April
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Healthy food heaven plus Corrie and EastEnders do get on!

Wow! WHAT a week this has been!

Weekend was crazy, but pretty awesome! I attended the Natural and Organic Food Showcase at Olympia for the first time. How have I not been before?! Its like my Mecca! Gwyneth Paltrow would have had a field day! The place was filled with amazing discoveries, from natural healthcare products, natural & organic foods, to eco household products. New protein brands for those of us that can’t stomach Whey protein after the gym (and lets face it guys the alternative options of hemp or pea protein taste pretty rank) BUT there are some great new companies. I’ll be reviewing their products soon- what I’ve tasted so far has been GORGEOUS! For all those with a sensitive gut or IBS – help is here!

Food Kitchen with Dale Pinnock

Food Kitchen with Dale Pinnock

There were also some fab organic skin care products that I’ll be telling you about over the next few weeks too. The highlight of my foodie excursion was of course – cooking with @Dale_Pinnock! This chap is a genius – there is nothing he doesn’t know about food, we made two fab dishes Smoked Mackerel and Beetroot Crush’ and Satay King Prawn with Greens’ – both paleo – both packed with nutrients.

The dishes we made were lush and so moreish

The dishes we made were lush and so moreish

Dale’s ethos is simple – eat tasty, nutrient dense foods for a happy, healthy lifestyle. Using foods to ‘safe guard’ yourself against certain ailments – it’s a no brainer right? We all want to live longer…right? He’s recently been getting a great deal of media attention due to his unique work in the area of prescriptive “medicinal cookery” based upon tailoring menus to meet an individual’s specific health needs. You can find out more on his website (http://dalepinnock.com), his books are pretty mind blowing! Once you’ve read them you’ll certainly think twice about what you put into your body! Plus they’re filled with Beautiful tasty recipes. :-)

The dishes we made were lush and so moreish, plus- I managed not to burn or drop anything (always a bonus) then we had a question and answer session with a room full of like-minded people. I thoroughly enjoyed every minute!

Natural and Organic Food Showcase at Olympia

Natural and Organic Food Showcase at Olympia

From there we were whizzed off to the BBC to go live on the Gaby Roslin (@Gabyroslin) show for Radio BBC London to talk all things Corrie and cooking. We were also treated to the fantastic vocals of Kit Rice, this guy can chirp! Check him out : http://www.KitRice.com/Home.html . Nitin Ganatra ( yes Eastenders and Corrie do actually get along!) were most impressed. There’s nothing better than live music is there? What a treat!

With Gaby Roslin and EastEnders star Nitin Ganatra

With Gaby Roslin and EastEnders star Nitin Ganatra

Speaking of treats, I dined at ‘The Strip Bar’ this week (not what it sounds like, I promise you!) famed for its incredible steak in lush surroundings – it lived up to its reputation – and then some, definitely worth a visit – it’s at Charter House Square in London in the Malmaison Hotel. https://www.malmaison.com/locations/london/stripbar/

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My steak at Strip

Also this week I did a really fun shoot for ‘Jeans For Genes’ It is estimated that one in 25 children is affected by a genetic disorder and therefore 30,000 babies and children are newly diagnosed in the UK each year. This charity is a really fun and easy way of helping people with genetic disorders. Its so simple, and your money makes such a huge difference to the lives of children and families affected by genetic disorders. Wearing your Jeans For Genes’ takes place on Sept 19th, you can sign up here: (http://www.jeansforgenesday.org/) Dig out your best denim kids!

Jean For Genes Day

Jean For Genes Day

Satay Greens!

1 large leek – sliced into thin rings
2 cloves of garlic – finely sliced
1 small green or red chilli – finely chopped (if you don’t like it too spicy, you can discard the seeds).
2 handfuls of shredded spring greens
2 tablespoons of peanut butter (ideally without added sugar)
2 teaspoons of honey
Half a teaspoon of Chinese five spice powder
Soy sauce
Salt

Start by sautéing the leeks, garlic, and chilli in a little olive oil, along with a pinch of salt. Sauté until the leek is soft.

Add in the shredded greens and continue to sauté until they have softened slightly and turned a brighter green.

Add 2 dashes of soy sauce (about 1tbsp), the honey, and the peanut butter, and mix well. Sprinkle the Chinese five spice over and mix again.

This dish is great with added prawns, chicken, tofu, any protein you fancy really!

Now I know its Easter, so enjoy yourselves and have fun! Remember, the darker the chocolate (highest cocoa percentage, the better it is for you!) Moderation is the key! (Either that or I ask my mum to hide the chocolate! Ha ha. Stay happy, stay healthy and Dream big!

Easter Bunnies and Fairy Kisses
Auntie Cath
xx

10 April
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‘My food intolerance test and how to lunge correctly’

This week I went to one of my favourite stores Win Naturally in the Trafford Centre. The concept of the store comes from the passion and intellect of Julie Neville, the shops ethos being of course – health, fitness and well-being. Offering a broad range of supplements, health foods, services and advice. I decided to undergo the food intolerance test, with their Nutritionist Wendy Griffin. I was diagnosed 8 years ago as wheat intolerant – that still stands, if I eat wheat nowadays I look around 7 months pregnant within the hour! Then, last year I was diagnosed as lactose intolerant.

 

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Cutting out dairy has made a massive difference to my digestive health. I now use Lactose products (http://www.lactofree.co.uk/) or Almond milk, the difference has been considerable so I thought I’d see what else may flag up. The test checks 46 popular food types, and sure as eggs are eggs turns out I’m intolerant to…well…eggs! Which makes a lot of sense as I do still suffer from some discomfort and bloating… funnily enough – I eat a LOT of eggs! Also flagged up on the test was of course wheat, but surprisingly cashew nuts and Brazil nuts! Gutted! I eat loads of them too, which is why its probably not a bad idea that I cut them out for a while. I’ll be able to reintroduce them into my diet in a few months but I’m going to see how I fare without my beloved eggs!

 

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In other news my good friend, the legend that is Mr Nick Mitchell, opens his Marbella gym! If you’re into health and fitness then you’ll know who Nick Mitchell is! For those of you that don’t – check him out! His no nonsense approach to training and nutrition is spot on and so refreshing to some of the rubbish and uneducated guesses we are bombarded with on the television: http://nickmitchellblog.com/ @Heynickmitchell .

Having been lucky enough to train at Nick’s Mayfair gym (http://upfitness.co.uk/) with Nick and some of his other trainers, I’m excited to see what Marbella brings and I’ll be heading over there soon to give you guys a glimpse. Apparently its pretty awesome! Check it out on twitter guys – if you’re lucky enough to get a session with Nick or one of the other UP trainers – I promise you, its an amazing experience ( you’ll need that Bullet Proof Coffee though!) @UPMarbella.

 

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Speaking of training – if I don’t have time to get to the gym, a great exercise that can be performed easily at home is the ‘Walking Lunge’. This can be performed with or without weights/kettle bells. I lunge up and down my hallway with 12kg in each hand x20, then x10 with my hands behind my head, engaging my core. I repeat 5 times.

Below @Paul_Boys explains how to perform the lunges correctly:

The walking lunge is performed by alternating strides forward holding your head and shoulders high, back vertical as can be. As you plant your foot ensuring full foot contact on the ground with the leading foot, try and aim for your leading thigh to become parallel to the ground, the trailing foot will pivot on the toes, then power through the stride stand tall and bring the leading leg trough to stride out in front and repeat the motion. Please note that it is ok for the knee to go beyond the toes of the lead foot as long as it is pain free and you have the range of movement to do so. Lunge away guys- you’ll be hitting the quads, hamstrings and glutes!

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Now, whenever the lovely Dale Pinnock (http://dalepinnock.com/) and I have a catch up, we always seem to end up talking about one of our favourite subjects…Omega 3 (we’re SO Rock ‘n’ Roll). Omega 3 is one supplement that I will not do without! I get plenty of Omega 3 in my diet from fish, oils and nuts, but I still take extra supplements of this wonderful stuff! Dale and I will be appearing at Olympia on Sunday (http://www.olympia.co.uk/whatson/all-events) , we’ll be cooking together and discussing ways of getting more Omega 3 into your diet, but here’s what Dale had to say:

“If I was to say to people make 2 changes to their diet, one would be reduce refined carbs as per the Paleo diet and the second is to up your omega 3 fatty acids. These vital fats found in goods like oily fish, grass fed meat, walnuts and flax seeds have profound health benefits.

Firstly, omega 3 provides your body with the building blocks to make its own in built anti-inflammatory compounds. This helps manage issues like joint problems and skin conditions like acne and eczema.

Omega 3 is also incredibly important. Firstly because its anti-inflammatory effect offers long term protection against blood vessel damage. Then it also helps raise HDL (good) cholesterol, and also reduce excess blood clotting.

Finally omega 3 is vital for the health of the brain and nervous system. The Food and Behaviour research
department of Oxford university champion omega 3 for improving mood, and enhancing memory”

Dale Pinnock BSc (hons), PgCert

That’s much better than me just saying – its really good for you right? He’s so scientifical! I use a lot of Dales recipes and I did promise you lot last week, that I’d give you a little treat for Easter… so here it is! Its, SO easy! Its rich, its chocolatey, its moreish…and guess what? It GOOD for you! Give it a whizz guys!

Dale’s Avocado and Chocolate Mousse
• 2 very ripe avocados
• Finely grated zest and juice of 1 large orange
• 1 tablespoon honey
• 3 tablespoons high-quality cocoa or raw cacao powder (available in many health food shops)
Method:
1. Halve the avocados, discarding the stones. Scoop out the flesh with a spoon and put it in a food processor.
2. Add the remaining ingredients and process to make a thick, rich, mousse-like dessert.
3. Add extra cocoa powder or honey to make it sweeter or more chocolatey.
4. Serve in a cocktail glass or ramekin.

This week I’m LOVING the Sarah Chapman Skinesis Overnight Facial. I use this gorgeous potent oil whenever my skin is a little stressed or I have a photoshoot coming up. It does what it says on the box! (Which is a rarity these days!) Packed with essential oils and nutrients for the skin. Its a luxury product at a fair price, I’ve been using it for three years and have seen quite a difference, it certainly gives the skin a glow. Right! That’s me over and out for another week! Got lots to share next week so stay tuned!
Dream Big
Auntie Cath xx

03 April
2

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Deadlifting and my love for garlic!

Well its been another busy week on those cobbles. The British Soap Awards are fast approaching so be sure to vote all things Coronation Street Guys! It only takes a few minutes to vote and we really are so very grateful for your support http://www.britishsoapawards.tv/

One has been busy as ever at the gym too. On screen and off screen! Only difference is Eva spends her time in the steam room sipping a latte… and I get my backside kicked lifting heavy weights! I treated myself to a new ‘Jim Bag’ this week… Yep, you heard me right… a ‘Jim Bag’, these fab bags, are great for the gym and us lot at Corrie love them. You can get yours here: http://www.jimbag.co.uk/

 

Corrie cast!

Corrie cast!

So, one of my staple exercises is a ‘Deadlift’. We’ve all heard of ‘Deadlifting’ right? But are you actually performing this exercise correctly? If you are – then its probably all round, the best exercise you can do!

Deadlift is a very technical move so it’s best to have a spotter. Feet are placed about shoulder width apart, when you lift the bar ensure your back is in neutral position and engage your core, arms locked, head is held up, then drive through the mid to heel of your foot driving your chest up high. Do not rock your hips forward like you see lots of people do, just stand tall. The bar shouldn’t deviate from a straight line and not have to be held out away from the body to avoid clashing with the knees. Lower the bar slowly and safely, if you maintain keeping eye contact in the mirror with yourself then that should keep your back straight and ensure safe lifting. If your grip isn’t very strong, try alternating grips, one being over hand and the other under hand. Then switch grips each set. This improves your grip on the bar. The dead lift is one of the greatest exercises for burning body fat and achieving a great hormonal response from your workout. Everyone should be dead lifting. Arguably the most beneficial exercise there is!

 

cath-tyldesley-gymNow, were constantly bombarded by how ‘bad’ salt for us right? Well here’s a salt everyone should include in their diet! A few months back @paul_boys introduced me to Himalayan Pink Salt. I can’t believe I had’t heard of it sooner! Start using it in your cooking guys, as opposed to regular salt, the benefits are fantastic and it tastes pretty good too! Here’s just some of the pro’s!

◾Create an electrolyte balance
◾Increases hydration
◾Regulate water content both inside and outside of cells
◾Balance pH (alkaline/acidity) and help to reduce acid reflux
◾Prevent muscle cramping
◾Aid in proper metabolism functioning
◾Strengthen bones
◾Lower blood pressure
◾Help the intestines absorb nutrients
◾Prevent goiters
◾Improve circulation
◾Dissolve and eliminate sediment to remove toxins

Apparently it even supports libido, reduce the signs of ageing (whooop!), and detoxifies the body from heavy metals (I buy it in bulk and bathe in it too, I’m hoping its a bit like that magic, anti-ageing stuff in Death Becomes Her!)
Now, I’m ALWAYS rushing around. So its really important that I keep my energy levels up and my metabolism happy by eating every 4 hours. Snack wise my moto is ‘Fail to prepare, prepare to fail!’ So I always have a good mix of protein and veg to hand! KarmaBites Uk do some gorgeous organic dehydrated healthy snacks! Dehydrated food is great and often more nutritious than cooked food in fact ‘raw food’ ( food that isn’t cooked above 40 degrees) is proving increasingly popular… So if you fancy trying some tasty raw bites then tweet twitter.com/KarmaBitesuk. I love their All Hail The Kale whilst their Nutty Moments are delicious cracker style bites jam packed with blended walnuts, flax seeds, tomatoes and onion, perfect to snack on whilst you’re on the go!

My Jim Bag

My Jim Bag

This week my Glamour Guru, Armand Beasley (@armandbeasley), has been loving the Dr Alkaitis skin range. An organic ‘living food’ for the skin which is entirely made up of edible ingredients! Their motto is: if you can’t eat then you shouldn’t have it on your skin! Armand is going to pop down to the Natural Product and Organic show at Olympia on the 13th April so I’m sure he will have some more pearls of wisdom for us when he sees what new innovations and goodies they have there! My good pal @dale_pinnock ( http://dalepinnock.com/) and I will also be at Olympia, cooking up a storm with some of Dale’s fabulous recipes. So be sure to come say hello to us if you’re attending!

One of my favourite Paleo recipes are my very own Lamb Burgers, They’re quick and easy to make, and taste delicious! Here’s the recipe, this makes around 4-6 burgers. Tweet me and let me know how you get on guys!

Organic Lamb mince

One red onion

One egg

Fresh, chopped coriander

8-10 chopped, pitied olives (optional)

One cup of goats cheese cubes or feta cheese)

2 Garlic cloves, finely chopped

Salt and pepper to taste (Himalayan pink salt if possible!)

8 Portobello large cup mushrooms (to be used instead of burger bap)

Mix all the ingredients together and shape into burgers, Grill for 10-12 mis, turning inbetween, until cooked through. Lightly grill mushrooms at the same time for around 5-6 mins. Place burger on top of mushroom, add another mushroom cup on top. Serve with salad – bellissimo!

I’ll be giving you some fab summer salad recipes over the next few weeks too, you lucky lot!

Now, just before I go, you’ll start to notice over the next few weeks that one of my favourite ingredients is GARLIC.

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I pretty much put it in everything. There is a reason for this! Aside from the fact that Ryan Thomas probably hates our on-screen kissing scenes, Garlic is so wonderfully good for you! I’m sure most of you already know this, but are you aware of just how powerful this humble, smelly little bulb is? I remember as a child, hating the stuff, my mum used to make us take garlic capsules that would repeat on us all day (cheers Janet). Mum always used to tell us it would keep the bugs away – she’s right… and then some! Garlic is a natural antibiotic, it has anti fungal and antiviral properties. It promotes the ability of white blood cells to fight viral and bacterial infections AND cancer. It also has blood thinning properties and helps protect against cardiovascular problems such as heart attacks and angina. I’m not finished yet! Garlic reduces cholesterol, lowers the risk of most types of cancer, increases insulin release and regulates blood sugar levels in diabetics, reduces the formation of fat cells AND its a natural aphrodisiac! Winners all round eh!? Get scoffing that garlic guys!

Much Love, Dream Big

Auntie Cath

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