Cheese and Courgette Muffins (baby and toddler friendly)

My mum and dad have an allotment. It’s fantastic for us because at certain points in the year we get presented with bags full of tomatoes, beans, potatoes, onions (and of course the occasional slug)!  At the moment it’s leeks and cabbages but come end of summer/early autumn the courgettes get out of control and the marrows arrive.  So I’ve become a wealth of courgette based recipes.  From courgette bread to courgette bake (one for another time, this is a massive family favourite), courgette cake and of course, plain old courgette.

Now I’m something of an anti-sugar tyrant when it comes to Isaac’s diet so I discovered a savoury muffin recipe that satisfies my need to bake, has no sugar and also uses up all those courgettes! They went down well at Isaac’s toddler group Jubilee party this morning (with mums and toddlers) so I thought I’d share the love. Oh and I should add that they are really easy to make and older toddlers could get involved with making them too.

Cheese and Courgette Muffins (adapted from Simon Rimmer’s BBC Goodfood Gruyere and Courgette Muffins recipe)

Ingredients:

  • 225g/8oz self-raising flour (I used plain flour)
  • 1 tsp baking powder (heaped tsp if using plain flour)
  • 100g/3½oz courgette, grated
  • salt and freshly ground black pepper (optional)
  • 75g/2¾oz cheese, grated (I used a mixture of Pecorino and Cheddar since Isaac isn’t great with cow’s milk and Pecorino is sheep’s)
  • 175ml/6fl oz full fat milk
  • 1 large free-range egg, beaten
  • 75ml/2¾fl oz olive oil, plus extra for greasing
  • 1 tbsp chopped fresh rosemaryMethod:

    Combine the flour, 2/3 of the cheese, seasoning, rosemary and courgette in a large mixing bowl.

    Combine the wet ingredients, egg, milk and oil, in another bowl and beat well.

    Combine the wet and dry ingredients until just combined and separate into muffin tins. Sprinkle with the remaining cheese.  This is enough mixture for 12, full, standard fairy cake sized muffins or six, large muffins.  I’ve also made it as a loaf cake and cut it into bits for little fingers.

    Bake for 10-20 minutes at Gas Mark 4, 180 degrees (time will depend on size).

    These are great served warm for breakfast or as part of a picnic or party food.

Running through treacle

So a few of you will probably know by now that I took part in the Bupa London 10,000 run in London yesterday (10K).  And if you do, you’ll already know I didn’t enjoy it much!

It was hot.  I didn’t feel good at the start.  There was no point in the race (and I use the term lightly) where I felt good.  I felt like my legs were heavy and I was trudging through treacle.  I was counting down the run from 5K onwards.  But I was determined that I would not stop and that I would finish.

Here’s the thing.  One of my dearest friends asked me yesterday if running is ever enjoyable or fun. Good question I thought.  Yesterday, most definitely was not for me.  I’ve never been a naturally ‘runny’ person.  I’ve got into it and love to feel fit but I’ve never really got into training goals, split times or running clubs.  I love running. But only when I’m out, with no particular goals or pressures, experiencing whatever weather there is. No one can contact me.  I can think.  I can even internally sing whole musicals to myself or conjure up fabulous new cake or dessert combinations in my head.  But what I love most about running is those times when you want to stop and you just push through.

It’s the mental challenge.  There are times in life when it can feel like you’re wading through treacle and like there’s one obstacle after another. For me, when goals seem far off, it’s tempting to stop but when you break it down, like yesterday’s race, one kilometre at a time, you can just about make it. And running reminds me of that.  Sometimes Karen, you’ve just got to get stuck in, get your head down and put the work in. It’s worth the effort.

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Pelvic floor, from little dribbles to the big ‘O’

Saturday, 19th May marked the inaugural Core, Floor and More workshop.  Our aim for the day was to get women talking about their pelvic floor muscles, to raise awareness of issues, exercises and treatment and to share information.

We had nearly thirty women at our first workshop so thank you to those of you who came along to find out all about your lady parts.  We’ve already had requests to host more workshops like it.  In the mean time, here are some key points from the workshop to act as a little reminder.

Facts and Figures

According to a 2000 study published by the British Journal of Obstetrics and Gynaecology, at least one in three women is affected by pelvic floor disorders (PFD), the broad spectrum term for things that go wrong down below like prolapse or incontinence, with potentially many more suffering in silence. The University of Adelaide study found urinary incontinence affects 17% to 45% of adult women, with a much greater percentage suffering in their 80s and 90s and with life expectancy on the up, it’s even more important to stop our lady parts from heading south.

Risk Factors

When it comes to your pelvic floor, the key risk factors for women are pregnancy and child-birth. The type of delivery you have can further increase your risk (forceps deliveries are especially problematic) as can the age at which you deliver your first baby.  Some gynaecologists will say that you are twice as likely to develop a PFD if you deliver your first baby over the age of 40.

The second milestone which increases your risk of a PFD is age.  As we age, the elastic collagen in our muscles decreases, add to that any pre-existing issues from pregnancy and birth and then a sudden loss in oestrogen levels during the menopause and you could be left a little less than functional down below.

Obesity, a chronic cough, constipation and major obstretic surgery such as hysterectomy can all increase your risk further.

Minor Pelvic Floor Disorders

Minor PFDs are common.  A feeling of not being quite right or of leaking or dribbling a little when you sneeze or cough in your post natal years is thought of as quite common place.  But nobody has to put up with it. Perhaps the big issue here is that little PFDs could end up being a bigger issue once the menopause hits.

Barrier to exercise

A weakened pelvic floor can make it difficult to take part in high impact exercise.  Ask any woman who has given birth in the last 12 months to do five jump jacks and check the look on her face!  Running, jumping, skipping, burpees can all send a new mummy scarpering for the nearest loo from whence she may never return.  But what’s vital to remember here is that the right type of exercise is precisely what women need to be doing to get their lady gardens back in shape.  The more inactive a woman is (and this doesn’t refer exclusively to vertical exercise) the more out of shape her bits will most likely be.

Pelvic Floor Exercises

Are you doing them right? Here’s the big issue.  We can’t see them.  It’s virtually impossible to get feedback unless you visit a physiotherapist and they insert some kind of probe into your vagina. Unlike a bicep, which you can admire in the mirrors of your local gym (if this is your thing), pelvic floor muscles aren’t quite so easy to examine at the health club. And, if you do have some kind of PFD, it’s quite likely that you aren’t doing them correctly.  

So how do you get feedback?

The towel test.

Grab a bath towel and roll it up like a sausage.  Straddle a chair and place the towel sausage between your legs, directly underneath your garden of loveliness.

Rock forwards on the towel sausage and you’ll notice your pelvic floor muscles instinctively respond.

Also notice at this point that you get more feedback by sitting directly over the towel rather than when your pelvis is rocked forwards or backwards.  This is because in order to get an effective pelvic floor contraction you want your spine to be in a neutral position.

Exercise classes like Pilates are great because there is a constant focus on the pelvic floor as well as abdominal tone.  A good, functional pelvic floor and great abdominal tone tend to go hand in hand.

Not just for the child-bearing years

We hear lots and lots about these during child-bearing years but then just forget about them. Like any muscle in the body, if you don’t use it, you lose it. We naturally lose muscle mass with age and it applies to all muscles in the body. The good news about your pelvic floor is that it is made up of muscle that you can train, the bad news is that it can get out of shape just like your bottom or your thighs.  Pelvic floor training needs to be a life long hobby, not just for pregnancy.

Fast and Slow

Pelvic floor muscles are made up of both fast and slow twitch muscle fibres.  Around 70% of your pelvic floor muscles are slow twitch, which play a supportive role, keeping your organs and inside bits in place.  The remaining 30% is fast twitch, this means it’s like a sprinter or jumper’s muscles, they work quickly to stop you peeing when you sneeze, cough or jump.  So you need to train your pelvic floor muscles in both ways.  The slow, controlled squeezes and waves as well as the faster, stronger, quick contractions.

Effects of pregnancy on the pelvic floor

There are three major issues with pregnancy that affect your pelvic floor and also your abdominal strength generally.

Your body is flooded with the hormone relaxin. We need this hormone to help open the pelvis and deliver a baby but it also causes your pelvis to become quite unstable as well as ligaments and muscles.  Just think about it as all going a bit jelly like.

Towards the second half of your pregnancy (earlier for some women or those carrying multiple babies) your back begins to arch more as the weight of your uterus and baby pull forwards.  This tends to pull your pelvis out of it’s neutral position and with the pelvis out of neutral it’s much harder to engage your pelvic floor muscles or core abdominals. This puts a lot of pressure on stretched pelvic floor muscles.

As your baby grows, so does the weight of your uterus, this is constantly bearing down on your pelvic floor muscles which, together with the change in your posture can weaken and stretch your pelvic floor muscles.  This is why some women begin to get some leaking towards the end of their pregnancy.

Effects of birth on the pelvic floor

Think about your pelvic floor muscles just like any other muscle in the body. Designed to stretch, push, pull and stabilise. During child-birth, it stretches.  A lot. But not just on the obvious outside bit where the head (or bottom) pushes through.  Think about the full pushing process, there’s a lot of action that takes place higher up the birth canal and a lot of stretching.  There is damage we may never see or be aware of but it’s all up there.

The easiest way to describe child birth is like a massive muscle strain.  If you badly strained your hamstring you’d be hobbling around for weeks and have to do some exercises to get it back up to full strength.  The same goes for your pelvic floor.

Avoiding tears during labour and birth

Contrary to some old wives tales, there is no such thing as a pelvic floor that’s too tight to get a baby out.  The stronger, or more conditioned your pelvic floor muscles are the  better equipped they’ll be to stretch and recover, not to mention assisting your pushing phase.  

Gentle perineal massage is also advised during your last trimester to encourage your perineum to stretch rather than tear during childbirth.

The position you are in during birth can also make a big difference to your risk of tears.  A crouching position will naturally open your pelvis providing a bigger space for baby’s head to come through.

Symptoms of a Pelvic Organ Prolapse

  • Feeling of dragging or heaviness down below
  • Feeling of bulging or something coming out when straining on the toilet
  • Vaginal flatus (air trapping)
  • Difficulty or pain during intercourse
  • Bath water trapping
  • Difficulty opening bowels

Talk about it

These are quality of life issues we are talking about rather than life or death, so we tend not to bother getting anything done about it.  Add to that the fact that it’s all a bit embarrassing if you wee yourself and it’s a recipe for keeping quiet. But this issue affects a lot of women in many different ways, from little leaks to painful or non-eventful sex and potentially even complete pelvic organ prolapse.  Get help. Talk about it with your GP first and get a referral.

The big ‘O’

The last word has to be all about sex. Your sexual organs are intricately linked to your pelvic floor muscles.  The pudendal nerve (the nerve which ends at your clitoris) runs through your pelvic floor muscles. The initial contraction of your pelvic floor muscles, stimulated by the pudendal nerve, in turn stimulates your orgasm.  Whilst your brain is the most important muscle when it comes to the female orgasm, the pelvic floor muscles have a massive role to play. The stronger they are, the better the initial contractions which in turn stimulates the big ‘O’.  Food for thought?

Eggs for breakfast

Last week I was writing all about recovering from party excesses for Alpha Fit magazine.  I found out that not only are eggs a fabulous source of protein but they contain the chemical cysteine, which mops up alcoholic toxins in your body.  Eggs are also essential ingredients for some of my favourite things: cakes; baked chocolate mousse; lemon tart; custard; omelettes etc etc…

Now I’ve always been a massive egg fan.  They are packed with protein for their small stature; quick and easy to cook; full of omega oils (so long as you buy happy chicken eggs); very portable when boiled; and of course, the key to beautiful bakes.  Yesterday new research revealed that eggs can also keep you fuller for longer if you eat them at breakfast time.  Now, I’ve been singing this eggy hymn for some time now but the researchers from the Louisiana State University compared egg eating with cereal eating where both had the same amount of protein.  And the eggs still won. According to the study, published at the European Congress on Obesity, It’s to do with the quality and type of protein.

So, here’s my favourite eggy breakfast recipe, the Banana Omelette, modified from Chloe Stephens’ recipe, director of Tonbridge Bootcamps. It’s my guilty breakfast pleasure and whilst it might sound really odd think pancake rather than omelette and you’ll be on the right lines.  It’s a fantastic, balanced breakfast option.  Super quick to cook (and eat) and great if you have a sweet tooth (like me).

Ingredients:

Banana

Eggs

Coconut oil or butter

nutmeg/cinnamon to taste

Z sweet or honey to taste

Method:

Gently fry the chopped banana.

Meanwhile mix a couple of eggs with a pinch of nutmeg and cinnamon and a teaspoon of Z sweet or honey.

When the banana is soft add the egg mixture to the pan and cook until just set.

That’s it!  It’s particularly yummy with a large mug of coffee.

By the way, if you’re worried about eggs and cholesterol don’t. The media got it very wrong a while back.  http://www.bhf.org.uk/default.aspx?page=12920

I hated P.E. too

Forget about the misery of school P.E., fall back in love with sports just for fun and fitness.
The study published on Wednesday on behalf of the Women’s Sport and Fitness Foundation confirmed what most of us have known since puberty, that school PE puts many girls off sport, for life!
I also wasn’t a fan of school sports. I could never see the ball in rounders due to long-sightedness. My shot would inevitably end the rally in tennis. My highest netball ranking was playing wing defense for the B team in primary school. My finest javelin throw was about six metres.  But I do remember always trying hard and once getting an A for effort on my school report.
I now run, lift weights, play golf and am getting better at tennis.  When I won a prize for longest drive at my first golf day I cried. When I miss a shot in tennis in spite of tremendous effort I laugh. Hard!
But what I’ve learned coming back to sports as a grown up is that I just need a little more coaching than some.  I can actually sprint pretty well but was never taught anything than just running fast at school.  In fact when hubby got me sprinting for the first time I felt like a gazelle, ‘so that’s what these solid legs are for,’ I thought.
I can’t throw, so it’s taken me forever to get to an acceptable (for me) golfing standard and my tennis serve is pretty special to behold but the key to all of this is that I love it!  I love being outside and I love playing sports, even though I’m not great at it.  I do it for fun and this, for me is something which was fundamentally lacking in my school sports experience.
I now encourage women to get active for a living.  I write about health and fitness, I teach fitness, predominantly Pilates and I married a fit husband. My motivation for doing this is not about massive fat loss, it’s about getting more people active and above all encouraging anyone that contacts me or steps through the class room door.
So forget about P.E.  No one is going to make you step outside in gym knickers and an under-sized T-shirt.  Try something new … you might just like it.