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The Body Retreat

The Body Retreat

Women Only Weight Loss & Wellbeing Retreats

Author: Jabernet

Baked Egg & Peppers

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.

Serves 4
  • 2 Garlic Cloves
  • 1 Hot Red Chilli (optional)
  • 2 tbsp Olive Oil
  • 2 Red Onions, roughly sliced
  • 2 Red Peppers, roughly sliced
  • 1 Yellow Pepper, roughly sliced
  • 1 Green Pepper, roughly sliced
  • 1/2 tsp Salt
  • 400g can Plum Tomatoes
  • Small handful Baby Spinach
  • 2 tbsp Balsamic Vinegar
  • 4 Eggs
  • Fresh Parsley, Coriander or Dill to garnish

 

To make the baked egg and peppers.

  1. Chop the garlic and chilli (if using), until you have a rough paste. Heat the oil in a large, deep frying pan, add the garlic and chilli and fry very briefly. Add the onions, peppers and salt. Stir once, cover, lower the heat and sweat for 10-15 minutes, or until it just starts to catch a little.
  2. Meanwhile, drain the tomatoes and squish them to remove excess juice. Add the pulp and vinegar to the pan, reduce the heat to low and allow tocook for about 45 minutes, stirring occasionally. The peppers must be soft enough to break with a spoon, and the juices should be reduced, dark and glossy. Season to taste.
  3. Preheat the oven to 200°C/fan180°C/gas 6. Mix the spinach through the pepper mix. Divide the vegetables between dishes, make a dip in each and break in an egg. Bake for 8-10 minutes, until the egg is just setting. Leave the yolk soft as it will enrich the peppers when it breaks. Garnish with herbs.

 

Eight Free Ways to Optimise Your Health

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.

 

  1. Laugh it up

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?

 

  1. Get a good night’ sleep

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.

 

  1. Meditate

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.

 

  1. Go for a walk

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.

 

  1. Get outside

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.

 

  1. Cultivate gratitude

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.

 

  1. Spend time with others

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!

 

  1. Hug someone

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.

 

 

 

Is Summer Ruining Your Health & Fitness Goal?

Great British Summer Time.

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!!

Stay healthy with these summer fitness tips from our fitness guru Julie Brealy:

  • Hydration is the word of the day. Whether you’re a runner, a cycllist or just taking a brisk walk, when you are exercisng outside it is essential to drink water to retain fluid and stay cool. You need to be drinking at least 2 litres per day while it’s this hot!
  • It’s all fun and games until you’re sidelined by heat exhaustion. Listen to your body and know your limits; watch out for nausea, dizziness, or an rapid or sustained increase in body temperature.
  • Watch the weather; exercise before temperatures spike – early mornings and evenings are the coolest!  You could also opt for indoor activities on days when it’s too hot. Does your gym have aircon? You will probably find that its pretty quiet there right now as the kids are still on summer hols, why not take advantage of a quite cool space to work on technique or some new workouts.
  • Be a shade seeker.  Is there a park or wood near you, seek out the shade where possible as being out in direct sun can increase dehydration.
  • Shed dark, heavy cotton clothes for light, breathable clothing that wicks away sweat and reflects the sun. It’s a great opportunity to wear some hot colours to match the weather.
  • Did you know that there are still hundreds of open air swimming pools or lidos in the UK? So if you’re are a water baby take it outside this summer to give your training a boost.  Swimming is a great way to tone up and burn off those calories whilst staying cool as the temperature rises.
  • Save yourself from sunspots, wrinkles and sunburn— get a baseball cap, use sunscreen and exercise away from direct sunlight and try to avoid the mid day sun too. Read skincare expert Claudia Fallahs top tips for sun safe skincare here.

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.

Get a good nights sleep tonight

Do You want to enjoy a good nights sleep tonight?

 

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.

The Body Retreat’s top 10 tips for getting a good night’s sleep

  1. Set a regular sleep pattern

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.

 

  1. Get outside for at least 15 minutes per day

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.

 

  1. Be smart about napping

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.

 

  1. Avoid big meals at night

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.

 

  1. Embrace the darkness

 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.

 

  1. Make time for winding down

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

 

  1. Follow your breath

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.

 

  1. Block any annoying or anxious thoughts

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.

 

  1. Make sure your bed is comfortable

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.

  1. Relax

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.

 

 

Balance Natural Energy Throughout The Day

How to balance natural energy throughout the day…every day.

 

Do you feel exhausted before the day is over? Too knackered to think about anything but lazing around at weekends. Can’t even begin to think about exercising? Propping yourself up on caffeine and sweet stuff to get through the day?

Women of all ages seem to be suffering from an energy deficit these days.

Work and school demands, money pressures, sustaining personal relationships, health concerns – it’s amazing that any of us can sleep, let alone aim for the recommended 8 hours sleep each night.

If you are low on energy levels due to not getting enough sleep, your body will look for other sources of energy. Being tired and low on energy makes you eat more, it means your brain is not firing on all cylinders and it makes you feel low or anxious as your emotional reliance is reduced so small things seem big.

Keep your energy well balanced throughout the day and you will make better choices about what to eat, you will lose or maintain a healthy weight, you will feel brighter and sharper and you will feel you can get more stuff done. What’s not to love!

 

Our top 5 tips to balance natural energy throughout the day

 

  1. Work it out

You may have heard this advice before, but getting more exercise can help you feel more energetic. Part of the reason for this effect comes from what happens when you exercise: your heart pumps more oxygen and nutrients into your bloodstream, your lungs and cardiovascular system work better and feel more energetic.

Doing just a little, at a low intensity level (such as walking or riding a bike at an easy pace) can help you fell less tried and more energised and can be the beginning of a positive relationship with exercise.

 

  1. Restore nutrition

Although carb consumption can provide your body with energy, foods heavy in carbohydrates can leave you feeling sluggish. The main culprit? Simple carbs, like those found in sugary drinks, sweets, and processed foods (think white bread and pasta), which burn through the body quickly. Though they provide a fast boost of energy, it’s quickly followed by a crash as your blood sugar spikes and then drops.

Stick to nutrients that can help restore your energy and reduce fatigue include mood-boosting omega-3 fatty acids, iron, vitamin D, B vitamins, zinc and magnesium so a diet that is high in good fats especially those from oily fish, seed and nuts will do wonders.

Check out our Conscious Cooking blog for more ideas and inspiration for eating for energy.

 

  1. Stay hydrated

In general, dehydration leads to fatigue, which slowly eats away at your bodily functions you need to get through the day. Drinking more water is probably the easiest way to balance natural energy as it takes no real effort beyond remembering to drink.  The more water you drink, the more awake and alert you will feel. Aim for 2 litres a day.

 

  1. Go outside

Light therapy may work because it stimulates vitamin D production. The light raises endorphins (the body’s feel-good chemicals) and helps regulate sleep. Spending time outdoors everyday is a huge contributor in fighting against fatigue. Aim for at least 15 minutes without your sunglasses on, as you need the eyes to actually register the sunshine…hiding behind dark glasses may be good fro avoiding wrinkles but its is bad for Vitamin D production.

 

  1. Always eat breakfast

 Not everyone is a morning person, and you may not feel like eating first thing, but it’s important to break the fast. Grabbing a little protein-based snack is a great way to do this if you don’t want a big meal first thing.

You can then have your breakfast around mid morning or whenever it suits you.

 Make it a meal with a balance of complex carbohydrates, protein and a little fat. Good options: whole-grain bread, nut butter, avocado, and salmon, eggs, oats, whole fruit.

 

The key to balanced natural energy all day every day is consistency.  Start by making small changes to your every day habits and you will start to see a big difference in your energy levels all day long.