babesontherun.co.uk Slice of Life! Female Health, Fitness & Happiness

Slice of Life!

RACE FOR LIFE • Guildford Surrey Sports Park 25TH MAY• 11AM! JOIN OUR GROUP RF2105

Female Health, Fitness & HappinessMay 2014

Happy May BABEs!!!!!

It’s been another cracking month at BABE central, with some fabulous results after our April DETOX! I think we all felt a lot better for it, not just in a our waistlines but in our energy and general well being as well, which lets be honest is really where everything starts. We all know that trying to do anything new or different such as changing your diet or starting exercise is really tough when you’re feeling fatigued and run down!

In fact this detox really did get me thinking about my own journey to healthy eating. It’s been an interesting one as I would have had myself down as a healthy eater at least since my late 20’s, in fact even before that as I flitted from diet to diet filling myself with toxic CRAP and low-fat foods all in the name of health!

But over the last 5-6 years I have really made it my mission to eat a “clean” toxic, sugar-free diet most of the time, but it has been a long road, full of stumbles (some drunken;0)!) and failed attempts!

We are all different and I see this so clearly when it comes to our beautiful band of BABES! Some just come along and just nail it from the off. They work through the headaches and the cravings with laser sharp focus, and then there are the ones like myself who just find it tough!

Now for those of us who find it tough the chances are there are other underlying lifestyle factors that are holding us back, all of which will lead to an imbalance of hormones, sluggish digestion, food intolerances or Candida.

As I say my own journey has not been a straight switch to clean. It has taken me years and years to finally decide that

I no longer want to include gluten, dairy, caffeine or sugar in my diet on a regular day-to-day basis. The price I pay in fatigue, disrupted sleep, water retention, inflammation (shown by aching hands), reduced strength during my workouts and the brain fog just isn’t worth the few moments of consuming the offending foods or drinks!

Quite simply for me following the FFF enhances my quality of life! Eating this way means I have optimal brain function, balanced hormones – which means pain free, PMT free, regular periods and balanced moods, not to mention the promise of an easier transition into menopause in a decade’s time. Clearer, brighter skin, fewer aches and pains due to less inflammation, greater strength and fitness, 10x the amount of energy with a healthy libido, a stable appetite that stops me over eating without cravings as well as healthy pain free joints with strong bones and teeth!

Detoxing is a breeze for me because I no longer RETOX! Yes I have the odd drink (or two!) but generally that’s about it. It has taken a long time and many MANY failed attempts but I feel that I am now getting there!What’s the message in all of this? Never stop trying, every failed attempt is a step closer to the life you want to lead! This is why we have launched the FeelFab Formula Lite (the FFF Lite), an easier gentler transition to the BABEs way of life for our members. Girls it will be in your inboxes this month – so keep them peeled!

Welcome to our ‘offally’ good May issue! I can hardly believe a month has whizzed past, in fact the whole year is once again flying by - where does time go?

Babe of the Month!

A ‘Babe’? Me? It wasn’t a word that entered my vocabulary – but here I am as ‘Babe of the Month’ after three months membership. I’d reached that point when I was totally fed up with myself: I knew what I had to do to reach a healthier weight and lifestyle, but I just wasn’t doing it. I’d hit a plateau on the 5-2 diet and needed to exercise as well as eat healthily. I could fit camp in before work, so I might actually go (unlike with my gym membership). I soon felt so energized by the workouts that I started thinking about following the dietary guidelines too. The regular exercise together with the dietary guidelines fitted with the advice I’d had (but not really followed) on diet and exercise for health previously – particularly on a course I’d done at Penny Brohn Cancer Care. It’s become my everyday diet now (with a bit of ‘give’ when we’re out or have friends over for a meal) and I feel a lot better for it. Going to camp 3 times a week has been fundamental to my success; I don’t want to miss it. The support of our trainer, Cara, and of the Reigate group as a whole – and the sharing of ideas through the wider Babes community on the Facebook page – all help me. I can’t do it on my own. The benefits of weight loss with increased fitness and energy – just feeling better all round – make me want to continue. Working out at 6:30am doesn’t feel so bad any more! Liz

babesontherun.co.uk Slice of Life! Female Health, Fitness & Happiness

Our bodies NEED fat! Cholesterol is the essential ingredient to every one of our sex hormones, so without cholesterol and fat in your diet you will end up feeling pretty awful as your vital sex hormone production (essential for management of energy, metabolism and of course reproduction) slows and the body begins to slow down leaving you craving carbohydrates, with low sex drive, increased weight gain and fatigue – not nice!

Not only that but the brain is the fattiest organ in the body. You need fat to stay on the ball and keep your cognitive function in check! Also increase your fats during times of high stress as the body will be working extra hard to produce the hormones it requires to keep you on an even keel, and it needs fat to do that.

A diet high in protein and fats is essential for optimal health.

• Fatsprovideuswithasourceofenergy

• Itinsulatesthebody(askanyEskimo!)

• Itprotectsourjoints&keepseverythinglubricated

• Everysinglenerveinthebodyhasafattycoveredsheath

• ItisvitalfortheabsorptionofthefatsolublevitaminsA,D,EandK

• Cholesterolistheprecursor&keyingredientintheproductionofoursexhormones

• 60%ofthebrain’sdryweightismadeoflipids(fatlikesubstances)

I could go on but you get the picture!

By eliminating fats from your diet you are seriously putting your health at risk! Your mental health will suffer, your hormones will become unbalanced and you will struggle to lose weight.

Since medical science lead us up the garden path in the 60’s with the misleading information that saturated fats were the main cause of heart disease and should be replaced in our diets with vegetable oils and healthy ‘wholegrains’, health in the western world has taken a serious nose dive with heart disease, cancer and obesity at an all time high and spinning out of control!

So come on girls let’s be fatties!!!!

FAT’S! WHERE IT’S AT! BY KIM RAINE

1. Eating fat does not make you FAT! 2. SATURATED FAT is your FRIEND 3. Cutting fat out of your diet will make you sick, FAT & miserable 4. We have been eating fat for thousands of years...

YES EVEN IF YOU HAVE HIGH CHOLESTEROL

A few little things before we start...

So here is a quick low down on the goodies & the baddies!

The goodies Fats to cook with…SATURATED FATS! Yes just like your Granny did! These remain stable at higher temperatures.• ExtraVirginCoconutOil

(ABABEsfirmfavourite)• OrganicGrassfedButter

(YeoValley&Rachel’sOrganic)

• CoconutButter• OrganicGhee• Lard,BeefDripping• GooseFat• DuckFatIbetsomeofthosehavesurprised you!

The goodies Fats to drizzle…Monounsaturated Fats arebestforsaladdressingsand marinades. Again the molecularstructuresoftheseoilschangewhencookedathightemperaturesandtheantioxidantbenefitsaredestroyed,sotheyarebestaddedaftercooking.Alwayschooseoilsfromdarkglass bottles to minimise harm fromexposuretolightandheat…• ExtraVirginOliveOil• AvocadoOil• MacadamiaOil

The baddies (booooooo!) Fats to avoid…Hydrogenated Fats arechemicallyproducedandheavilyprocessedfatsthathavebeenproventocausedamagetoourbody’scells,chronicdiseaseandweightgain. Polyunsaturated Fats likeSunflowerOilweoftencookwithactuallychangestructurewhentheyareheated.Thisprocess,called‘Oxidation’,makesthemhighlyinflammatoryinthebody,causingthehealthproblemswetalkedaboutabove.SlowlytheyarebeingbannedandinfutureyearstocomeIexpectwewilllookbackonthemmuchaswedosmokingnow!• Vegetable&SeedOils–Corn,Sunflower,Soy&Canola• Low-fatSpreads,Margarines• Sauces&Spreads• HydrogenatedorpartiallyHydrogenatedFats&Oils...

BakedProducts,Biscuits,Cakes,Pastries,SavourySnacks.ProcessedFoodssuchasChips,Crisps,BreakfastCereals.Take-away,Packaged&FastFoods.

babesontherun.co.uk Slice of Life! Female Health, Fitness & Happiness

2 or 3 generations ago organ meats were a common part of our diets but nowadays it’s not a regular choice in most meal plans – maybe that’s down to squeamishness or they’ve been frightened off but I believe it should be included in your family meals at least 1 or 2 times weekly.

Liver is one of the most nutrient dense foods in existence (in fact it is 11X more nutrient dense than cooked veg) and including it and other organ meats as part of your diet is one of the best ways to improve your health and prevent many types of chronic disease caused by nutrient deficiencies.

Liver is one of the most concentrated forms of vitamin A, a very important nutrient for the health of our gut lining and for healthy skin, and a potent source of the other fat soluble vitamins D, E and K.

It’s the richest source of the whole family of B vitamins, especially vitamin B12, which is involved in

vital body functions. The brain and nervous system are very vulnerable to even deficiency of small amounts, with symptoms like fatigue, depression and poor memory.

In addition amino acids, iron, zinc and other minerals are all available in a highly absorbable form.

A popular misconception is liver is a storage organ for toxins and so you shouldn’t eat it. Yes your liver does process and neutralise toxins as we discussed in the last issue but it does not store these toxins. (By the way... the toxins the body cannot eliminate are likely to accumulate in the body’s fat cells).

Finally, remember to source your organ meats from animals that have been pasture/grass fed (these animals have been shown to have a much higher level of omega 3 fatty acids).

Try out one of our fabulous recipes this week and start to eat organ meats regularly!

LOVE YOUR LIVER

Mention organ meats,

in particular liver to many clients and their first

reaction is YUK! However, I have to tell you in the world of “superfoods” this

has to be top of my list.

Time is such a precious commodity nowadays, so why do we spend so much time wasting it?

Every day we are so busy being busy, we can forget that the most important thing we need to

have time for, is ourselves.

How often have you heard yourself say ‘I haven’t got enough time’? Well I’ll let you into a little secret – there are always 24 hours in a day. The problem is not the amount of time but the amount of things we are trying to squeeze into it. Some of these things are important, some may be important, but a lot are definitely NOT important!

When we begin to feel overwhelmed we start filling time with worry and anxiety, which then leads to us feeling stressed – yet another thing to think about!

Something that may help remedy this, is to take 10 minutes a day, simply to stop and let your mind settle. 10 minutes in 24 hours is nothing. Decide what things are really important for you to do and what jobs you have been putting off. Think of these as frogs.

My mission for you in May – should you wish to accept it is to:

Eat a frog a day (they are not fattening!) and if you have more than one, eat the largest one first.

You may be surprised at the resultsWishing you a Mindful May

BY HELEN WILLIAMS

BY SUE FORD

Decide to be Mindful in May!

TAKE 2!

‘The butterfly counts not months but moments and has enough time’ ~ Rabindranath Tagore

25INSIDE!After years of prioritising husbands, families and careers, many women begin to feel that they don’t know who they are any more. It’s almost as if we have given so much of ourselves to others over the years that our true self has become diluted and, for some, unrecognisable. This can lead to a lack of confidence, assertiveness and independence that prevents us from moving forward.

This article is all about re-gaining a sense of self, a feeling of knowing who you are at your core. The key theme is to be willing to take more time for you and don’t be afraid to be a little bit more selfish than you may have been in the past. Remember, you can’t please everybody all the time, so be willing to set aside time for yourself regularly. During the mid-life years, you may find that you have more free time than before, but that doesn’t mean you need to use all of it for the benefit of other people. I often talk to women whose older children have left home and find that they simply don’t know what to do with the free time they

now have available, and as a result, they experience various mid-life issues.

One way around this is to make a list of the things you’d like to devote more time to. This could be anything from enjoying a quality cup of coffee in a relaxing coffee bar each day to making time in the evenings for a special hobby or interest. Don’t cheat! Make sure the things on your list are genuinely intended for your enjoyment and your enjoyment alone. None of them have to be anything dramatic or expensive – just something that genuinely makes you happy. Once your list is complete, pick one item each day and set aside time for it. Don’t just say you’ll do it when you get a chance; actually schedule time in your diary for it, otherwise it’s far too easy to lose track of time by work and requests from other people. Once this becomes part of your daily routine, you’ll be able to go to sleep at night having had at least one genuinely enjoyable moment during the day, which will make all the difference to your overall happiness and enjoyment

of life. Before you know it, the mid-life issues you’ve been experiencing will be a thing of the past!

To find out more about the most common mid-life challenges amongst women and how to overcome them, just visit www.agewithattitude.co.uk, where you’ll be able to request a free copy of my new guide, “An Introduction to the Eight Attitudes Shared by Successful Mid-life Women”, packed with practical tips and inspirational advice on everything from taking care of your health to dealing with empty nest syndrome.

Taking time out for yourself can help cure many mid-life challenges.

YOURS, WITH HINDSIGHT, LINDSEY AGNESS

I HAVE CREATED MY

CONFIDENTAGE

I AMTHE

BOSS

BABYWE WEREBORN

TO RUN

Better FlexibilityDoyougetoutofbedin

themorningandfeelabitstiffinyourmusclesandcreakyinyourjoints? If you do then Yoga is

for you. Yoga postures (asanas) are great for

allowing a deep stretch in the muscles. When

a posture is held for a minute or more the

muscle has time to lengthen and elongate;

when practiced regularly it creates more strength

and tone. As Yoga is a whole body workout

both the ball and socket joints, the shoulders

and hips, are worked to every angle, keeping

our machine used and “oiled”.

Calm Amongst the Storm

Yogade-stressesthebodyandthemind.Therewillalwaysbesomeformof

stressinourlives,howeveritisnotwhathappenstous,it’showwedealwithitthat

makesthedifference. Yoga not only gives the body

a workout, it’s a “workin” as well. Regular

Yoga practice helps us see the bigger picture

of life and not sweat the small stuff. Both the practice of the postures

together with various pranayamas (deep

breathing techniques) help tame the mind and

relax the body at the same time. People often

report surprise about how good they start to feel on a regular basis.

Aids DigestionWearewhatweeat,

weallknowthat,howeverit’snotalwayswhatweeat,buthowourbodies

digestourfood. In yoga, with all the bending, stretching

and twisting, the torso not only gets a great workout, it also is an aid to digestion. The twisting postures or

asanas are fantastic for “squeezing” the internal organs, giving them a

massage. This is a great aid to the digestion

process and helps rid the body of toxins and

waste products.

REASONS TO DO YOGA!

3BY FRANCESCA STUTELY

CHECK OUT FRAN’S YOGA VIDEO HERE

babesontherun.co.uk Slice of Life! Female Health, Fitness & Happiness

babesontherun.co.uk Slice of Life! Female Health, Fitness & Happiness

Many people we get in the shop take up running because they

are time poor. After all, running is simple, convenient and the perfect

accompaniment to all the BABEs activities you are doing. But for

quite a few, the thought of running is scary!

Essentially, it’s one step in front of the other. Then repeat. Until you are done. And there’s the crux. Define ‘done’.

With Fartlek and speedwork and hill reps and threshold and tempo and RPE and effort and pace and race and time trial and HR Zone and always watching the clock and COMPETITION, we can make it really complicated.

For a beginner then, it’s not surprising when faced with so much information it can become overwhelming and ‘I can’ quickly becomes ‘I can’t’!

Often beginners are inspired by others to run. Maybe a running friend offering encouragement or a great role model, Jess Ennis or Paula Radcliffe

come to mind here. But running is not a team sport and trying to keep up with your encourager at this point can be overwhelming and distressing. Running needs you to be selfish. That is one of the best parts of the sport. In our busy lives, when do we ever have time just for us?

We have always said that running is as much a mental sport as physical. With those barriers to overcome don’t impose other stresses on yourself when starting out (or returning from injury for that matter, the same things apply here too). Keep it simple! ;o)

RUNTOLIVE WEEK 1 WEEK 21 min run : 1 min walk • Repeat10timesinthesession

• 3Sessions/Week

75 secs run:1 min walk • Repeat10timesinthesession

• 3Sessions/Week

WEEK 3 WEEK 490 secs run: 1 min walk • Repeat10timesinthesession

• 3Sessions/Week

Run/walk for 25 minutes. • Youdecidewhentorunandwalk

• Keepthewalkbreaksshortbutasoftenasyoufeelyouneedthem

• 3Sessions/Week

WEEK 5 WEEK 6Run/walk for 25 minutes. • Youdecidewhentorunandwalk

• Keepthewalkbreaksshort,trytohalvethefrequencyfromthepreviousweek

• Yourtargetistorunfor5minuteswithoutstopping

• 3Sessions/Week

Run/walk for 30 minutes. • Youdecidewhentorunandwalk

• Keepthewalkbreakstotheabsoluteminimum

• 3Sessions/Week

BY NICKY DONOVAND

The Eighty 8’s

8KettlebellorBodyweightSwings

8 LowSquats–GetDownBABEs!

8OfyourBESTPress-Ups!

8 Burpees!

8BentoverRows–RightSide

8BentoverRows–LeftSide

8 StaticLunges–RightLeg

8 StaticLunges–LeftLeg

8 TuckJumpsorJacks–Notakingtheeasyoption!

8BellyBlasters!

MONTHLY METABOOSTERA cheeky little number to boost your

metabolism & get your blood pumping!

Repeat 3 times with little or no rest – time yourself & let us know how you do!

Babes on the Run (BotR) assumes you are injury free and fit to exercise

before embarking on these workouts. If you are unsure

check with your doctor before starting. BotR accepts no

responsibility for any injury, mishap or embarrassment

caused during this workout ;)

I LOVE this website...

www.naturalfoodfinder.co.uk

It’s fantastic for looking up the good the bad and the ugly with foods – e.g. if you want to know whose butter is Grass Fed & Organic it will tell you! Check it out!

WEBSITEPLUG

If you want any subject covered then feel free to email

your questions & ideas!

WHAT DO YOU WANT TO READ?

EVENT INFORace for Life 5k

GUILDFORD SURREY

SPORTS PARK SUNDAY25TH MAY 11AM! URN: 8188858

GROUP ID: RF2105

babesontherun.co.uk Slice of Life! Female Health, Fitness & Happiness

BIG SHOUT OUT TO ALL YOU SEXY BABES

HELLO???No, No, I’m not doing anything

important...!

NO WAY!!I couldn’t possibly

do a FULL PRESS-UP!!!

GOOD LUCK TO THE QUEEN OF BABES ADMIN, NIKI

WHO IS FINISHING HER PT QUALIFICATION AS YOU READ!

GO NIKI!

BOTH COMPLETING A MARATHON THIS MONTH & RAISING LOADS OF MONEY FOR MACMILLAN & THE ROYAL MARSDEN!

GREAT WORK GIRLS!

EARLY MORNING SWINGERS

DAWNAY DIVAS!

BOOKHAM BELLES

REIGATE BABESBOOKHAM BABES!

WELL DONE TO COACH CARA & SAM MURPHY

MULTI-TASKING!

OURLOVELY

NIKI

OUR LOVELY COACH CARA

Kim Raine Babes on the Run

Kimistheowner&chiefherbalteamakeratBabesontheRun.Sheisresponsibleforthecreationofit’sunique‘FeelFab’Formula,aswellasthe‘30DaysofFatLoss’seriesofprograms.Kimhasinternedwithsomeofthecountry’stophealthprofessionalsaswellastraining&mentoringotherfitnessprofessionalsherself.

Sue Ford Clinical Hypnotherapist

AClinicalHypnotherapist,LifeCoach&NLPCoachwhobelieveswhole-heartedlythatnowadayswelivelifeatsuchafastpacethatwedonotspendenoughtimetakingcareofourmindsorbodies.

Specialisinginusinghypnosisforimprovingsportingperformancemanaginganxiety,stressissues&reintroducinglifebalance.

Heraimistohelppeoplemakethelifechangestheychoose.

Be Kassapian Be in the Kitchen

Havinginitiallytrainedat“Leith’sSchoolofFood&Wine”,Be’scareerincludesworkingwiththeRouxBrother’sincludingastintatLeGavroche,latterlyreturningasSeniorTeacher&DemonstratoratLeith’s,co-writingLeith’s“SeasonalBible”&workingontheTVseries“ChefSchool”.

MorerecentlyBelaunchedherownsuccessfulcookeryschool“BeintheKitchen”withtheaimofsharingherloveofcooking&goodfood.

Helen Williams Surrey Nutrition Clinic

AFunctionalNutritionistwhohelpswomenwhofeelfat,tired,stressedout,bloated&depressedbyaddressingtheirhormonalimbalances&uncoveringhiddenstressorssotheycanrediscovertheirmojo.Usingfunctionalnutritionsheseekstoidentify&correctunderlyingcausesofdiseasethatcanleadtochronichealthissuesinsteadofjusttreatingthesymptoms.Nottodiagnoseortreatbuttoidentifytherootcauseofphysiologicalimbalanceswithinthebody.

Lindsey Agness Life Coach Age with Attitude

Lindsayhasbeenworkingintheareaofchangefor25years&hasrecentlypooledallofherexperienceintoher“AgewithAttitude”brand.

AgewithAttitudeaimstohelpmid-lifewomenmakepositivechangesintheirlives.In2008,LindsaywroteherfirstbookChangeYourLifewithNLP,whichhasnowsoldover40,000copies,&in2012qualifiedastheUK’sfirstFemaleNLPMasterTrainer.

Nicky Donovand Run to Live

NickyisownerofRuntoLivespecialistrunningshopinAshtead,hasadegreeinSportsScience&isaqualifiedGymInstructor.Shebelievespassionatelyinexercisebeingbeneficialtobothmind&body&throughbeginnersgroupshasencouragedover500peopletotaketheirfirstrunningstepsasadults.

Shecompletedherfirst10k(TheWimbledonJimBrabenMemorial10k)in2003&in2005moveduptomarathondistance(London).

Francesca Stutely Francesca Stutely wellbeing

FranusesheruniquecombinationofYoga,TheRosenMethodbodywork,&NLPtocreateperfectwellbeinginthemind,body&soul.Yogaexercisesthebody,TheRosenMethodreleasestension&emotionfromtheunconsciousbody,&NLPtechniquesworkontheunconsciousmind.Franstudied&livedintheUSAforseveralyears&hasnowsettledinJaveaontheCostBlanca,inSpain.Sheisakeenopenseaswimmer,hascompleted2marathons&doestheoccasionaltriathlon!

Slice of Life!Contributors...

Method• Heatalargepan

tomedium-highheat&cookthebaconforabout3minutes.

• Addtheonion,garlic&1/4ofthebutter&softenforanother3-4minutes.

• Preparetheliversbycuttingoutthewhitestringypart.

• Addtheliverstothepot&cookforabout7to10minuteswithalittlemoreofthebutter.

• Oncecookedthrough,addvinegar,parsley,salt,pepper&freshnutmegtotaste.

• Removefromheat&pourmixtureinablenderorfoodprocessor&blenduntilsmooth.

• Pourthesmoothmixtureinaservingdish.

• Melttheremainingbutter&pouroverthepâtéevenly.

• Cover&putintherefrigeratortocooluntilthefathardens.

Method:• Rinsetheliversinasieveundercold

water,thendryonkitchenpaper.Removeanymembrane&separatetheliverintosmalllobes.Placetheliversinasmallbowl&seasonwell.

• Melt1tablespoonofthecoconutoillargefryingpan.Addthecubedbread&fryuntilgoldenbrownonallsides.Tipontoaplatetocool.

• Preparethedressing,mixalltheingredientstogetherinalargebowl&taste.Itshouldbequiteazappypowerfuldressing,addalittlemorevinegarifneeded.

• Addthepeppers&fetatothedressing.

• Heatthefryingpanagainwiththeremainingcoconutoil&waituntilthepanissmoking.Addthechickenliversinasinglelayer&fryuntilgoldenoneachside,yetstillpinkinthemiddle.

• Addtherocket&spinachtothedressingwiththechickenlivers,tosstogether&serveon2largeplates.

Traditional Chicken Liver Pâté

Warm Chicken Liver Salad with Rocket, Feta & Cider Vinegar

babesontherun.co.uk sue-ford.co.uk beinthekitchen.co.uk surreynutritionclinic.co.uk agewithattitude.co.uk runtolive.co.uk francescastutely.com

Enjoy as a snack on celery sticks, on lettuce leaves or directly off the spoon since it’s so good in its own!

Ingredients• 240gmschicken

livers

• 1clovegarlic,minced

• 3thickslicesbacon,choppedincubes

• 1largedicedonion

• 185gmsofbutter

• 4tbsp.parsley,chopped

• 3tbsp.applecidervinegar

• Freshnutmeg(optional)

• Salt&peppertotaste(HimalayanorCelticseasalt)

Ingredients:• 225g/8ozfresh

chickenliver

• 2tbsp.coconutoil

• 1slicelinseedbread,cutinto1½cmcubes

• 55g/2ozfetacheese,crumbled

• 2grilledredpeppers,sliced

• 1pkt.rocket&spinachsalad

For the dressing:• 1tbsp.unpasteurised

cidervinegar

• 3tbsp.extravirginoliveoil

• 1largecloveofgarlic,crushed

• ½tsp.driedEnglishmustardpowder

• Seasalt&freshlygroundblackpepper