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The Body Retreat

The Body Retreat

Women Only Weight Loss & Wellbeing Retreats

Author: Jabernet

ALCOHOL: THE BODY RETREAT’S GOLDEN GUIDELINES FOR CHRISTMAS SURVIVAL

When the Christmas party scene starts to kick off its only natural to feel a little swept up in the festive spirits.

Festive drinking can take its toll on your body and your health, from the additional empty calories of many cocktails, the late night sloshed snacking, the hangover sugar binges and not to mention the distinct lack of motivation to get up and exercise.  Its seems like a pretty bleak time for the health conscious amongst us.

But worry not, its not all doom and gloom, with a little planning you can have your tipple and your waistline.

Our Golden Guidelines for Christmas Drinking Survival

  • Never drink on an empty stomach, preferably drink alcohol with food so it slows down the absorption of the sugars.
  • Do not drink alcohol on two consecutive days and not more than twice in any one week
  • Avoid carbonated soft drinks and fruit juices as both are very high in sugar.
  • Choose your beverage wisely remember that the rules about carbonated drinks and fruit juices still apply, so if choosing sprits what mixer will you have.
  • Dry white wine or red wine is probably a better choice than sprits or beers
  • Don’t mix your drinks.  Pick one drink and stick to it for the evening.  Mixing wines, beers and cocktails is not only a sure fire way of becoming very drunk but can also make you ill.
  • Stop drinking at least one hour before you go to bed.  Then during this last hour drink water to help rehydrate yourself before you sleep.
  • If you come home and you feel like ravaging whatever is in your fridge, drink two large glasses of water, then have a small snack. It should tide you over.

 

A COUPLE OF HEALTHY CHRISTMAS TIPPLES

Chrimbo Cosmo

1 measure Pimms

½ measure sweet vermouth

Cranberry Juice

Dash Angostura Bitters

 

Pour all ingredients into a shaker over ice.  Mix vigorously.  Pour into a cocktail glass and serve.

 

Merry Mojito

1 measure Gin

1 tsp Agave Syrup

4 mint leaves

4 wedges lime

soda water

 

Muddle the Gin syrup, mint and lime in a tall glass.  Top with soda water and serve.

A warming breakfast recipe with a hint of sunshine

Its natural perhaps to think of fruit and yoghurt as a summer breakfast, its conjures up images of bright summer berries and fresh white yoghurt ten on cool sunny mornings.  When the weather turns a bit chilly I always look forward to eating this Warm Citrus Compote Breakfast.  It manages to be both warm, comforting, sharp and juicy and the added seeds and nuts make this a protein rich option which will keep you fuller longer.

This super quick breakfast recipe that we serve at our Weight Loss Retreat.  It only takes 5 minutes to prepare and then 10 mints to cook, even better is that it tastes even better the day after so why not make it the night before and then just warm for 1 min in the microwave before serving. I add the fruit and nuts in stages as I like to keep a real bite in the almonds and I don’t want the fresh fruit to disintegrate.

At The Body Retreat we caution our ladies about eating to much fruit as its natural sugars can still cause sugar spikes and the inevitable crashes, this healthy breakfast recipe balances both dried and fresh fruit with seeds, nuts and natural yogurt to promote a slower release of the fruit sugar.

This recipe is is yummy and can be quite addictive (I speak from personal experience here) but you should have it on no more than two days each week and ensure that the other mornings breakfasts also also well balance with protein.

Warm Citrus Breakfast Compote.
Serves 2
  • 1/2 Orange
  • 1/2 Red Grapefruit
  • 3 Dried Apricots
  • 3 Dates
  • 20gm Sultanas
  • 1 ring pineapple (tinned or fresh*)
  • 1 teaspoon mixed seeds
  • 1 teaspoon Mixed Spice
  • 20gm flaked or chopped almonds

 

 

* if you are using fresh pineapple you will also need a glug of orange juice.

Method.

Place the dried fruit and seeds in a splash of the pineapple or orange juice and leave to soak ( you can do this over night if you wish)

Next peal and chop the fresh fruit into small bite size chunks

Add the fresh fruit to the dried fruit and the mixed spice in a small pan and gentle heat on the stove for about 10 minutes. You will notice form my picture that at this stage the dried fruits start to break down and produce a lovely caramel colour and thicken the sauce slightly, but the fruit still retains its shape.  We do not want mush here so do not boil!

Next add the almonds and stir.  Leave to simmer while you get the yoghurt ready.

Serve while still warm on top of two tablespoons (about 80ml)  of natural yoghurt.

Coming soon….The Body Retreats 12 Days of Christmas

Hearty, Warming Chestnut Soup Recipe

The taste of Christmas in Bowl.  This soup can be lived up by the additional of the Marsala wine which adds a lovely richness.  A prefect for a winter lunch will leave you warmed and satisfied all afternoon.

Serves 8
  • 500gm chestnuts (pre-packed cooked and peeled)
  • 25gm butter
  • 1 carrot, chopped
  • 1 parsnip , chopped
  • 1 celeriac , chopped
  • 1 ltr good quality chicken stock
  • 100 mls of Marsala (optional)
  • 1 pinch freshly grated nutmeg
  • 8tsp half fat crème fraiche
  • Handful chopped parsley

Slowly sauté the carrot, parsnip and celeriac in the butter, cook for about 5 mins until soft but not brown.

Add the chestnuts, stock and Marsala is using and cook for 15 mins.

Grate in the fresh nutmeg

Allow to cool for a few mins then transfer to a blender and blitz until smooth.  You may want to do this in batches

Return to the pan and check the seasoning

Serve warm, topped with a tsp of crème fraiche and a sprinkle of chopped parsley

Its better together, is social support the key to success?

I never cease to be surprised and delighted by the dynamic of the groups of women who join us at The Body Retreat. Of course we work hard to create an environment that is both nurturing and supportive while at the same time challenging. But the glue that holds it all together is something the women bring themselves. Despite the fact that the women who join us come from different backgrounds, are of different ages and even sometimes from different countries, support is offered, encouragement is given and friendships are formed.

This weekend I had the opportunity to experience this for myself as I attended one of our Bootcamp Days in Berkshire. This group was all return clients but only two of the ladies knew each other having been on retreat together earlier this year. I did wonder if my joining the group as a member of staff might change the dynamic of the group, but I need not have worried.

From the start the group were warm and welcoming and I soon found myself laughing along as stories of past retreats were shared. Stories about challenges faced, barriers overcome and concerns about set backs were all discussed over kettlebell swings, tricep dips and russian twists. It was during the abs class, 3 hours into the day that it struck me, I hadn’t laughed this much for ages. So much so in fact that I dropped a kettle bell!!!! The hours flew by and because I was having fun I gave 100% in every class. The last class of the day was boxing, suitably we lined up in our pairs to the Rocky theme tune, everyone felt tired by this point even the regulars, but soon there were burst of encouragement “keep going” “you can do it” “only a minute left” …not from the instructor but the women spurring their partners on for a strong finish.

We finished the day over herbal tea and home made banana and walnut loaf and discussed how good we felt. I felt great.

I do regularly work out at home but it can be lonely training on your own, and if I’m honest I perhaps don’t always push myself. There are days when im in the gym and I think “im not really into this” or “id rather be on the sofa watching TV” and guess what… I don’t last much longer. But being part of the group was different, yes there were times when I thought “this is tough” or “how much longer” but I kept going and I felt better for it.

Its perhaps not surprising that research suggests that social support from groups helps you to achieve your goals and that you are two thirds more likely to not only lose weight but to keep it off if you have this support. I certainly found that my motivation and commitment was improved by the support of the ladies on Sunday and I’m looking forward to joining them on another day soon.