This week, we’d like to introduce Helen Rebello.  Helen came on our Spanish Pyrenees yoga break last September with her husband Gavin and when we met with her last month she told us that it was “the highlight of their year”.   Awww thanks for the lovely feedback guys…

As well as being one of our lovely clients, Helen is a pretty inspiring lady.  She is a Shiatsu bodyworker who specialises in pregnancy and fertility and is now training is Cranio sacral therapy.  She has a busy home clinic in Bergholt, Essex, as well as working part time in a clinic in Chelmsford and as a volunteer in a hospice.

We’d love to work with Helen one day, but in the meantime we’d thought we share some of her wisdom.

Shaitsu is a form of bodywork based on the same principle as acupuncture. It works by re-balancing your system so your internal energy (chi) can flow around your body unimpeded. For those of you who haven’t tried it yet, sessions are usually around 60-90 minutes and the therapist works through your clothes, applying gentle pressure to key points on your body.

Shaitsu works on the meridian system which Helen likens to the London tube system -  when there is a block on one line it puts pressure on the other lines. When the blockage is cleared the system runs smoothly and functions as it should.  (For those of you who live in London, let’s hope our bodies are a bit more healthy than the tube system, which always seems to have something wrong with it!!)

The same happens in your body.  Blockages can happen for many reasons – due to injury, habitually bad posture, stress and tension, unexpressed emotion, illness or disease, the influence of drugs or alcohol or through lack of movement where stagnation can occur.   When Helen works on her clients, she identifies blockages and gently releases them, enabling the system to re-balance and function better.

Helen says “If people want to live their life a bit better, regain energy they’ve lost and free up their life force, they should give Shiatsu a try. It helps you to be a better version of yourself.”

Helen is now learning Cranio sacral therapy, which she feels is the final piece of the jigsaw in terms of working with body systems.  It’s a deep way of working with the core of your system – the cranio sacral system which influences pretty much everything you do. Cranio sacral therapy works by reading the cranio sacral rhythm and if its slow, weak or impinged, a treatment will regulate the flow.

Its an increasingly popular treatment, and is very effective when working with compromised systems – so clients with ME, cancer, epilepsy or recovering from surgery, trauma and shock, for example will really benefit.

Helen says that by adding Cranio sacral therapy techniques to her practice she has found the missing tool to access the body system in a different way. She says “By using these two techniques together I have found a really profound way of working with the body”.

You can find out more about Helen by checking her website.  She has some great links and resources on her site too.  If you’re a twitter fan you can follow Helen here.

Ingredients:

150g dried white beans

4 tablespoon olive oil, plus extra for drizzling

4-5 fennel bulbs, or 500g, outside layer removed, halved and finely diced

2 garlic cloves, thinly sliced

1tsp fennel seeds (optional)

3 med waxy potatoes or 350g, peeled, diced and lightly salted

1ltr bean liquor/vegetable/chicken stock

Pinch/40 threads saffron, infused in 2 tablespoon boiling water

2 tablespoon chopped fresh fennel leaves and/or flat leaf parsley, salt and pepper

 How to make it:

• Soak white beans overnight, drain, then cover with fresh water and bring to boil
• Simmer for about 1 hour until soft, then drain, reserving the liquid
• In another heavy bottom sauce pan, heat the olive oil over medium heat
• Add the diced fennel with pinch of salt and stir well
• Lower heat and continue for 20-30min, stirring occasionally until fennel softens and starts to caramelise
• Add garlic, fennel seeds and potatoes, mix well and fry for another  5min
• Pour on liquor/stock and the saffron infused water, stir well scraping the bottom of pan to prevent sticking and bring to gentle simmer
• Cook for another 10-15min or until potatoes are soft, then add drained beans
• Season and simmer for a few minutes before stirring in chopped fennel/parsley and serving with drizzle of olive oil

Q. What’s a typical day on one of your yoga holidays?

A. It depends on the location and duration of the break but we usually start the day with 2 hours of yoga, followed by a leisurely breakfast. During the day you’ll have treatments (massage, spa treatments, sauna, hot tubs – all things blissful that will help you relax and support your yoga!) and have time for exploring and relaxing. Lunch is often buffet style or can be takeaway if you want to go out for the day. We have afternoon tea followed by your second 2 hour yoga class, then dinner. We sometimes do evening meditation and you may have cooking classes and workshops included in your schedule.

Q. Will I be able to keep up in yoga as I haven’t been practising for a while, or – is the yoga going to challenge me enough as I am really into my yoga and want to take my practice further.

A. Most of our yoga breaks are open to everyone, and we often have “mixed ability” groups. As we keep our groups small, everyone will get plenty of attention and we pride ourselves on making sure everyone’s yoga needs are met. Our teachers will give extra assistance to those new to yoga, and make sure they are challenged but not pushed beyond their comfort level. At the same time, we will make sure those with a regular practice are able to explore and deepen their practice. We sometimes run extra workshops on advanced asana work and offer one to one sessions for any student who wants some “me time” with the teacher.

Q. What kind of people come on your yoga breaks?  

A. All sorts! The age ranges from 20 to 60. Often we have stressed out professionals in need of a break, but also retirees who are focused on their well being, friends or couples sharing a healthy holiday, mum’s taking some time out, people who need to heal after a big life experience, yogi’s wanting to work more with their teacher and people who have never been on a yoga break before and want to see what it’s all about. Our clients are an international bunch and come from all corners of the globe. Many new friendships have been formed on our retreats, so you can expect a friendly crowd and lots of fun while you’re being good to yourself.

Q. Is it a detox?

A. We serve healthy food which supports your yoga practice. It may be a bit different to how you usually eat but it is not a detox (where what you eat and drink actively encourages your body to detoxify). Our chefs are experts in preparing food that has no gluten, sugar or diary. But don’t worry, you wont miss your treats as our food is sustaining, energising and tasty. It’s most vegetarian but not always and we encourage clients to be alcohol and caffeine free too. We’re always complimented on how delicious our food is, and it may take a day or two to adjust but then you’ll feel amazing and you’ll be giving your body a fantastic healthy break.

Q. What yoga breaks have you got coming up, do you organise travel and how do I book?

A. In 2012 we will be in Thailand, Barcelona, Mallorca, Yorkshire and Sri Lanka. All the details are on our website.

We don’t organise travel but when you book, we’ll give you all the information you need to book flights and trains, or we’ll give you driving directions.

You can book by completing a booking form on our website. We’ll then ask you to pay a £150 deposit to confirm your place. Your balance is due 8 weeks before departure date, when you’ll be given a client welcome pack which gives you all the information you need to prepare for your yoga break, the schedule, background information on the team and everything you’ll be doing and suggestions for extra activities and excursions.

100g gluten free flour

Pinch of salt

8tbsp water

2tbsp oil

How to make them:

Mix together the flour, salt and water then leave to stand for 10 minutes.  Lightly oil and heat a heavy frying pan.  Stir batter then place 2-3 spoonfuls onto hot pan to form an oval flat bread.  Cook until light brown underneath then turn over and cook on other side. Serve hot or cold with spread or filling of your choice.

1.  Sit comfortably

Have you had a desk assessment?  It doesn’t take long but having a professional check out your work station can make a huge difference to your desk posture.  A desk assessment is usually free, so find out who organises them in your office and request one.

2.  Get fresh air

It sounds like common sense, but when you’re busy you may forget how important it is to take at least one break and head outside for some fresh air.  An office environment can be stale where as fresh air is full of negative ions which lift your mood and give you an energy boost.

3.  Take a break

Get away from desk at regular intervals.  Moving around will allow blood to flow around the body, will give your eyes a break from reading, your brain a rest from concentrating and will release your body from the “desk pose”.  Try rolling your shoulders while you’re at it!

4.  Avoid long hours

Generally working long hours is bad for your wellbeing, creating unnecessary stress and tension.  If you find yourself starting early or staying late on a regular basis it may be time to rethink your time management or discuss your workload with colleagues.

5.  Don’t eat at your desk

Eating when stressed or hurried is never a good idea and it can make your stomach bloat too.  Leisurely chewing each mouthful releases all the vitamins and minerals in your food.  And your lunch break is the ideal time to be getting away from your desk so take it!

6.  Snack on smart foods

Some foods improve focus and concentration, enhance memory, attention span and brain function.  Sugary treats and too much caffeine will give you a short boost but your blood sugar levels will drop soon after and you’ll feel the need to top up again. Examples of smart foods:  Tuna (best for B complex vitamins; great for stress), sunflower seeds (best for Vitamin E ; fantastic for fighting ageing, stress, pollution and all types of infections), bananas (best for Potassium which helps regulate blood pressure by eliminating stored water).

There are some great resources out there that will inspire you on healthy eating, good work snacks and ideas.

If you are a facebooker like these pages and you’ll get daily inspiring recipes and health tips.   Their websites are also good resources.

The Good Mood Food Blog

The Kitchn

Jamie Oliver’s Food Revolution

7.  Stay hydrated

It’s easy to forget to drink plenty of water throughout the day.   While tea can be comforting and coffee can wake you up, you also need to drink lots of water.   It’s very easy to become dehydrated working in an office, which can make you tired and sluggish and lower your immune system.   If you’re really stressed, try taking a combined electrolyte and vitamin C sachet. These Emergen-C are great.

8.  Be active

Keeping up a regular exercise routine during your working week is important and will help boost your energy levels.  Try doing something on your way to work, in your lunch hour or on your way home and you’ll notice a big difference.   You could try cycling, walking or running and why not join the nearby gym to recommend and take a class, try yoga or swimming.

9.  Have a laugh

Its true that laughing really is form of medicine which can lift your mood and reduce stress hormones.   Go on – tell a joke or take a short break to have a laugh with colleagues.

10.  Have a massage

Do you have someone offering massage in your office?   If you do, then take your opportunity!  If not, why not speak to HR and ask if it can be set up.  Massages are great for reducing knots, releasing tension and de-stressing.   Having half an hour a month can really make a difference and alleviate many of the problems that arise from sitting at a desk all day.

Hope these are helpful.  Please feel free to share your own tips and resources too.

Reclaim Your Self can provide office massage therapists, if you’re in need mail us info@reclaimyourself.co.uk

When combined with grains, beans supply high quality protein, which provides a healthy alternative to meat or other animal protein. In Japan Adzuki beans are known for their healing properties and are used to support kidney and bladder function.

Ingredients:

1 onion

1 tbsp Tamarind

1 tbsp vegetable stock

4 tbsp Tamari

1 tbsp Brown rice miso

100g Adzuki beans

100ml tomato juice/passata

200ml hot water

1 butternut squash

Pinch of wasabi

Sesame oil to fry

Method

After soaking beans overnight, cook them in boiling water for 30min. Whilst waiting chop squash into app. 1inch squares and fry off in sesame oil on medium heat until browned and slightly soft. Finely chop onion and sweat in the sesame oil until soft. Add tamarind, miso, stock & wasabi and stir for two mins. Add tomato juice and cook for further five minutes. Add beans and water and cook for 15 mins.  Add squash and cook for further 10 mins.  Add tamari just before serving then serve on brown rice.

Butternut squash is high in the antioxidant beta-carotene as well as many other vitamins and minerals. It is also thought to help regulate sugar levels.  Sustained sugar levels = sustained energy.

Serve with brown rice, which is a well known source of B vitamins and is very high in minerals, particularly manganese, which aids EFA synthesis and fights free radicals. It holds a lot of water, helping to re-hydrate the body and ease the digestion process. Brown rice is also pH neutral and low in sodium.

Ingredients

1k butternut squash peeled

1 tsp cumin seeds

3tbsp groundnut oil

2 tbsp chopped coriander

1 sliced onion

150ml coconut milk

2 cloves crushed garlic

100ml water

1 tsp coriander seeds

100ml cashew nuts

Garnish: grated lime zest, coriander & lime wedges

Slice squash into small cubes. Heat the oil in a large hot wok. Add with  onion and garlic to wok and fry for 5mins. Stir in spices and coriander and fry for 1min. Add the milk and water and bring to boil. Cover and leave to simmer for 10-15mins or until tender. Add nuts, stir and serve with garnish.

India
Helen Noakes, our Scaravelli yoga teacher, has been in India since early December teaching yoga, running workshops and Chavutti training courses and zooming around on her Enfield bike (yes really!!)

Helen is a popular lady this year as chef Gerry, coach Stephen and myself (Jools) are heading to India to visit her this winter.

We’ve booked Helen as our private yoga teacher for 10 days, so we can have perfectly tailored classes for 3! Can’t wait – we spend a lot of time watching our clients do yoga with Helen and now it’s our turn!

Thailand
After India I will be heading straight to Thailand, to work with Tim Cummins on our Shadow yoga retreat.

I’m looking forward to exploring Thailand, it’s a new location for us and I’m excited about working with Tim again who is planning an amazing yoga journey for the clients.  Not to mention the absolute paradise of Koh Phangan island…

Spain
We’ve booked Helen to teach on 3 our yoga breaks this year: Barcelona in June (which is already nearly full!) and then we’ve chartered 2 big yachts so we can sail around Mallorca and do some yoga on beautiful, empty beaches in September.

The press have picked up on this one fingers crossed it will get a mention in Conde Nast Traveler and Healthy Living this Spring.

Yorkshire
We’re up in Yorkshire in the autumn at a great new venue, which has a sauna and outdoor hot tub! Very excited about this one. I am visualising the perfect cosy, pampering weekend with lots of yoga and invigorating walks out on the moors followed by some proper relaxing in the hot tub. And a bit of autumn detoxing in the sauna. That’s my idea of a perfect weekend! Blissful…

Sri Lanka
We’re planning to return to Sri Lanka in November for a very exciting new venture. We’re waiting patiently to confirm our venue but the team and plans are all in place.

Juliette Allard, who runs Yoga con Gracia in Barcelona, will be teaching yoga for us. It’s the first time we’ve worked together and I’m really happy to have her on board.

We’re combining yoga and coaching with the wonderful Stephen Yates, who will focus on mindfulness and awareness techniques. We’ll also be exploring the intricate process of tea production on the nearby tea estate, and bringing the mindfulness of traditional Eastern tea ceremonies into our work. Prepare to be blown away by this one, a real inward journey aided by yoga, coaching and the ceremony of tea!

So, that’s our year ahead. How about you? What are you up to, where and when?

A word from Ella Scott our chef:  ”Millet is a highly nutritious, non acidic food therefore soothing and easy to digest. It is considered to be one of the least allergenic, most digestible grains and is warming so helps heat the body in cold climates. It contains many beneficial nutrients. It is nearly 15% protein, contains high amounts of fibre, B vitamins including niacin, thiamin, and riboflavin, the essential amino acid methionine, lecithin, and some vitamin E. It is particularly high in iron, magnesium, phosphorous, and potassium.  Key benefits:

• Easy on the digestive system
• Very high in B vitamins, which are good for energy levels
• Warming and re-hydrating
• Good for nervous system

Recipe for millet pudding:

3/4 cup whole millet

1 cup coconut flakes

3 cups soya milk (or milk)

1 tsp sea salt (optional)

1/2 cup honey

1 tsp vanilla extract

Heat milk in a large saucepan, slowly, until scalded. Add remaining ingredients to milk then pour into a oiled oven casserole dish. Bake at 350F for 1 hour till millet is tender.

Serve hot or cold. Note: If it becomes too dry, add a little more milk

Feels like a good time to look back on our journey so far and give out some Reclaim Your Self awards…

Our first retreat was an invite only event, in a friend’s big garden in Sussex. We then went public and sold out our first retreat in Dartmoor. Then we were off!!

Next stop India where we took over a village and employed as many local residents as we could to help us create a proper Indian style retreat. This retreat wins the Reclaim Your Self award for top magical moment being escorted by dolphins as we sailed to a private beach for a picnic.

After that we ran a few weekends in Hay on Wye, where we took over a friend’s chapel and really started to fine tune our craft.

Our venture in Provence in 2007 was one of those moments in our history where it all came together in a big way, but not before we had to dig a flat yoga floor in 4 hours! The award here goes to all the team for the toughest set up in history.

Life gathered pace after that and we started to get some media coverage while working back in India, heading over to Tanzania as well as setting up new locations in Marrakech and the Cotswolds.

India gets the award for most drama with the snake in the toilet situation and Marrakech wins the prize for toughest venue/location to work in, but we loved it even more because of it!

Last year we decided to get back to our nomadic roots by working in new countries, and ran two of our best events to date in Spain and Sri Lanka.

Top moment in Spain was watching the sunrise behind the Pyrenees and our clients there win the Reclaim Your Self award for most laughter!

Sri Lanka gets the award for most stunning venue, for it’s infinity pool and 24/7 jungle vibe.

We’ve definitely set the bar high with our progress to date, but as our network grows we’re being offered more and more interesting venues in amazing locations, so as we go into a new year we have high expectations for the Reclaim Your Self roadshow!