Women Only Weight Loss & Wellbeing Retreats
This Parsnip & Apple Soup just shouts ‘autumn’ to me. It’s a warming comforting blend of sweetness livened up with spices. Perfect for Halloween or Bonfire parties, or just to take you right through the cold days of autumn and winter.
To make the Parsnip & Apple Soup.
Sauté the onions in a little oil until soft, add cumin and cook for a minute.
Add the parsnips, apples and stock and bring to simmer.
Cook for 25 minutes or until the parsnips are soft, then whiz in a blender.
Add more water or stock if soup is too thick and reheat if necessary.
Stir through and season.
Baked Eggs and Peppers
This dish is a staple on every Health & Fitness Holiday we have in Andalusia, it’s a firm favourite.
It does take a little prep to create the dish but please don’t let that put you off.
After about 5 minutes of chopping there is just a little occasional stirring to get the peppers to the right consistency. I often make the peppers the night before, spoon them into dishes and then in the fridge over night, then in the morning it’s a quick job to just break in an egg, pop in the over while you make some toast soldiers which are perfect for dipping into the unctuous eggy pepper loveliness.
To make the baked egg and peppers.
Eight free ways to optimise your health and wellness
Do you ever feel like it’s expensive to live a healthy life? Buying high-quality food, paying for gym membership or personal training and investing in socially responsible products can add up – and it can definitely feel overwhelming at times.
Well, the good news is that there are many things that you can do to optimise your health that are absolutely free.
Here are 8 of The Body Retreat’s favourites.
Not only is laughter contagious, but also it’s great for your health! After a good laugh, we can experience post-laughter relaxation for close to one hour, decreasing our stress hormone levels and prompting a nourishing relaxation response. Laughter can help reduce pain, improve the function of our blood vessels, decrease stress and boost your immune system. Babies intrinsically laugh hundreds of times a day. How often are you getting a good laugh?
Aim for about eight hours a night – getting your zzz’s not only ensures that your immune system is in tip-top shape, but it reduces inflammation, helps control your weight and supports optimal memory.
Meditation is a wonderful way to reduce stress. Not only does meditating give you some much-needed “down time” to rest physically, but it also directly impacts your entire nervous system by reducing your body’s production of stress-related chemicals such as cortisol. Meditation decreases oxygen consumption, heart rate, respiratory rate and blood pressure.
Mild to moderate exercise (aim for approx. 30-45 minutes a day) helps boost the immune system. Exercise also boosts serotonin in the brain, as well as other feel good hormones. We were made to move – it’s great for our whole body, including our feet! Make it part of your daily routine.
Regardless of the season – get outdoors! Just beign outdoors for 15 minutes helps you top up your Vitamin D and revel in nature. Vitamin D is a powerhouse in the body; it boosts your immunity and functions. Run around your garden with your pets or kids, read a book on a park bench or take a stroll. Spend time in natural light and connect with nature.
Spending time outside decreases anxiety, elevates your mood and encourages relaxation.
Gratitude fosters optimism, which has been shown to positively influence the immune system. Optimism and other positive emotions are associated with lowered production of the stress hormone cortisol and with reduced risk of chronic disease, including heart disease and high blood pressure.
Schedule time to meet up with your friends and spend time together. Social time is especially important for happiness. Spending more time with your family and friends is beneficial to your mental wellbeing, as well as your relationships. With friends and family your good times are better, and your sorrows are shared – so don’t overlook this important area in life!
Giving and receiving hugs on a regular basis can lower the risk of heart disease, fight stress and fatigue, boost the immune system, fight infections and ease depression. In as little as 10 seconds, hugging can lower blood pressure and stress hormones, as well as boosting levels of feel-good hormones such as oxytocin.
What other free ways do you know to optimise your health …. keep it clean now 🙂 Comment below.
Just when you have given up on it showing up… you get a heatwave! Lucky old us.
Whilst it’s tempting to hide from the heat and lounge in the shade, you still want to maintain your health and fitness goals.
But lacing up your trainers and heading out the door to the gym, a class or even for a walk is off putting if just clambering into your workout gear is a full on sweat!!
Julie really is an expert in exercise in the sun.
We are lucky enough to run our Health & Fitness Holidays in both Spain and France. Designing a course that is both challenging and enjoyable while at the same time safe is something that Julie has perfected over the last few years.
That is in part why so many retreaters join us every year for their “time out”.
The heat and sunshine need not drain you but rather can really energise you.
If you want to learn more about what makes our Mediterranean Health & Fitness Holidays so effective then just click here.
Whatever you do to continue your health and fitness goals make sure that you enjoy the hazy days of summer before autumn rolls around too soon as these days are just a memory!
And if you are too busy right now to enjoy the sunshine and are facing an autumn and winter of drab grey skies then why not join us this October in Andalusia for a week of great food, great exercise, great company and some great weather.
When it comes to sleep, it’s not just quantity that matters- it’s quality. How you feel during your waking hours often hinges on how well you sleep. Similarly, the cure for daytime fatigue and sleep difficulties can often be found in your daily routine and lifestyle choices.
Taking a look at the following tips will help you to enjoy a good nights sleep every night and leave you feeling more productive, mentally sharp, emotionally balanced, and full of energy all day long.
This helps set your body’s internal clock and optimises the quality of your sleep. Choose a bedtime when you normally feel tired, so that you don’t toss and turn. If you are getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock, you may need an earlier bedtime.
It’s important to get outside for at least 15 minutes (without sunglasses) every day.
Melatonin is a naturally occurring hormone, which is controlled by light exposure that helps regulate your sleep-wake cycle. Your brain secretes melatonin when it’s dark – making you sleepy – and when it’s light – making you more alert.
While napping is a good way to make up for lost sleep, if you have trouble falling asleep or staying asleep at night, napping can make things worse. If you must have a nap, limit them to 15 to 20 minutes in the early afternoon.
Did you know your energy dips in the early afternoon? You start feeling a little sleepy and lose focus. It happens to most of us. A quick afternoon nap can bring us back up to speed.
Try to make dinnertime earlier in the evening, and avoid heavy, rich foods, within two hours of bedtime. Spicy or acidic foods can cause stomach trouble and heartburn.
Eating a big meal in the evening means that your digestive system is still working, when your body should infact be slipping into wind down mode.
Light is a sleep robber; it stops your mind from shutting down as light is associated with wakefulness and work. Use heavy curtains or shades to block light from windows, or try a sleep mask. If you aren’t ready for complete darkness, opt for a Lumie light, which naturally dim and is a great alternative to complete darkness.
A couple of hours before you sleep is a time to concentrate on winding down and doing things that are restful, not wakeful. Turn off your laptop, TV and read a nice book or practice some yoga or Mindfulness
Very few people fall asleep as soon as they hit the pillow; so take the time to wind down. Take three long and slow deep breaths and then start to follow your own natural breath.
If your mind is racing when you get into bed, pick a mantra or calming word that you can silently and mentally repeat to yourself every time any unwanted thought pops up.
Your bed covers should leave you enough room to stretch and turn comfortably without becoming tangled. If you often wake up with a sore back or an aching neck, you may need to experiment with different levels of mattress firmness, foam toppers, and pillows that provide you with more support.
You don’t need to sleep amazingly well all night, every night. There may be times when your sleep pattern is out of sync, don’t worry, sleep will come in time.
But if your sleep pattern is out of sync for a month or more, or if you are really feeling the impact of the lack of sleep in the daytime, then consult a specialist for further information.
Lack of sleep is one of the main reasons why women join us on our Stress Reset Retreat where we use a range of techniques to help your body and mind reclaim the healthy habit of getting a good nights sleep every night. If you feel that we might be able to help you too then just drop us a line.
