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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.

Start embracing change today

There has been a lot of change at The Body Retreat recently and it shows little sign of slowing down right now. We are working hard behind the scenes to ensure that our retreats give not only the best results but also the best retreat experience any woman could wish for. But despite the fact that we are choosing to make these changes there are times when it can feel a bit overwhelming.

It got me thinking about the nature of change. Change is part of everyday life and yet we can often find change challenging.

Think about it, change is inevitable. At this very moment, for instance, your body and cells are changing. The earth, economy, technology, how we do business, and even how we communicate is changing.

You can choose to resist the changes that are always afoot and ultimately be swept away by them. Or you can choose to coöperate with change, adapt to change, and benefit from change.

Change, of any type or through any stage in life, is often looked upon as frightening. If, however, change is embraced with a positive attitude, seen as an opportunity or a chance to live with greater excitement and fulfillment, then moving through a change brings many benefits.

How can we embrace change? It actually pretty simple and easy – it begins by accepting that life is a journey of discovery and that change is part of that journey. Most people know this, yet change is still scary. Why?

The reason is simple really – once someone has become comfortable with the way things work they naturally find it hard to embrace something different

Remember, if you keep doing things in the same way you have done, expect the same result. Start embracing change today. Adopt an open mind, move outside your comfort zone. Look at the change not as a threat to your current situation, but as an opportunity to learn and grow.

Once you get started, you will find change is full of amazing opportunities and the change to need or want to make might just be the Secret to Success!

At The Body Retreat we help clients focus on the changes they want or need to make, then we work together to identify the behaviours that help them to maintain the change for good.

Autumn Fitness Tips to beat Hibernations call!

Is a comfy seat in front of the TV calling your name this autumn?

The nights are starting to draw in, there is a slight but definite chill in the air, Autumn is here but it definitely feels like Winter is is on its way.

Autumn is a transitional time of year. The leaves on the trees change, it becomes darker earlier, and the temperatures cool down.  The kids settle back into school routine and the thought of settling down on the sofa in front of the TV seems a welcome change from those busy summer months.  It feels like time to hibernate.

But after being active during the long bright evenings are you afraid all your efforts to stay fit and healthy over the summer months will be lost?

Shorter days and lack of sunshine reduce our body’s production of serotonin, a hormone-like substance that promotes feelings of relaxation and happiness.

A natural reaction to this is that we start to eat more carbohydrates such as pasta, potatoes and rice that help to raise serotonin levels. With our bodies naturally craving starchier ‘comfort’ food, and the lure of the sofa in the evenings  it’s easy to pile on the pounds as the weather turns colder.

But autumn doesn’t have to mean adding inches to your waistline.

Below are our Top Autumn Fitness Tips. So no need to be tempted by the sofa’s hiberantion call!!

Head to the Hills and Trails

Autumn is one of the most beautiful times of year for getting outside. Find some local parks or trails to walk, run or ride a bike and take in the view of changing leaves.

Turn Garden Jobs into a Workout

Autumnal colour on the trees is lovely, but when those chilly winds blow and they are all over your lawn, it feel like a different story.  BUT….Raking leaves or clearing the garden can burn around 150 calories every 30 minutes.

Exercise Early in the Day

Try to work out in the morning or during the day. Particularly when the clocks changing and it becoming darker earlier, it can feel as if it is later in the day than it really is. This can make people more tired than usual. Getting into a routine of working out early will guarantee the workout gets done and still allow time in the afternoons and evenings to relax.

Vary Activities

As the weather cools down and summer ends, it can become difficult to stay motivated.  This is the time of year when gyms and studios put on their winter timetable so its a great time to try a variety of different activities to help keep a fresh spin on exercise

Put The Kettle On

Drink more tea to warm up for the cooler temperatures. Green tea and black tea contain antioxidants that help ward off diseases so you can remain healthy and active as the season shifts into winter.

So whatever your goal, loosing weight or keeping fit and healthy there really is no excuse to be inactive this season.

Please show that you care about us here at The Body Retreat by sharing what we do.  You can sure this post on your chosen social mead by silly using one of the buttons to side or along the bottom.  And as always we would love to hear what your thoughts are, how are you keeping active this weather?