#65 Maintaining a healthy mindset around food whilst on holiday & a refreshing ginger juice recipe

The Weekly Dose

I spent a few wonderful days in Cornwall this week soaking up the rays, enjoying delicious fresh food and hanging out with such an amazing group of people. One of the many reasons I wanted to train as a Pilates instructor was to share classes with friends and family anywhere in the world, getting that post pilates high even when you’re on holiday. It was such a treat and a dream come true to teach friends in this beautiful setting.

I’ve loved receiving all of your messages and photos this week and am thrilled so many of you are enjoying CC Studio classes whilst on holiday. Please keep the updates coming, I adore hearing from you. 1 more week of the June Summer challenge to go - we’ve got this!

Read on for next week’s schedule, Lottie’s recommendations for maintaining a healthy mindset around food whilst on holiday and a revitalising ginger juice recipe.

ASK THE TEAM:

“I used to see holidays as an opportunity to go ‘all out’ and often came back feeling so much worse. I’m fed up with this happening over and over again. Do you have any recommendations about how to approach holidays to come back feeling happy and healthy, instead of depressed about needing to ’get back on track.”

From Lottie: When making long-term, sustainable changes to our health, giving ourselves permission to enjoy all foods in moderation without restriction can enable you to approach holidays in a different way, without the ‘all-or-nothing’ mentality, as you know you can enjoy these tasty foods when you’re at home too. 

Ironically, it’s those restrictive behaviours that many apply in preparation for their trip (think carb-cutting, banning fats or swearing off dessert) that encourage this ‘all or nothing’ mentality. This is because as soon as we label a food/food group as ‘off limits’, we automatically think about it more, placing these items on a pedestal. When we finally get a taste of this ‘forbidden fruit’, we can feel the need to overeat, often rooted in an uncertainty as to when this food will be back on the table again. This short term pleasure is often followed by self-loathing, guilt and shame, none of which are conducive for a healthy relationship with food or your body.

A change in routine, exercising less and perhaps drinking a little more than usual can leave some of us a little uneasy, with a fear of ‘ruining’ progress that has been made by over indulging. This does not have to be the case and I’d encourage you to still make time for the things that make you feel good. Stay hydrated, get out for a morning walk in the fresh air or enjoy a CC Studio class, order a side of veggies at dinner, tick off your 5 minute meditation - whatever your feel-good rituals are at home, you can take these away with you, the same way that you can eat all of this delicious food at home too!

One of the best parts about exploring a new country or area is sampling the local cuisine. Going out for delicious dinners, enjoying aperols at sunset and taking long, rosé accompanied lunches with loved ones whilst trying new foods is medicine for the soul. It’s important to look at the wider picture and see all of the wonderful benefits that a change of scene and some time away to recharge and reflect can have on your overall wellbeing.

THIS WEEK’S RECIPE: Homemade Ginger Juice

The perfect summer refresher! You can vary the strength of the juice by altering the amount of water you mix it with - I prefer having a very strong juice which I can then dilute with hot water to make teas or use as a base with herbs and fizzy water for a refreshing drink. It goes well in smoothies too! If you prefer a more mild flavour, simply add more water before whizzing. 

INGREDIENTS

• 1 large handful fresh ginger

• 1.5-2 cups water

• 1 lime 

• A few mint leaves

• Apple juice (optional)

• Fizzy water

• Ice cubes

DIRECTIONS

1. Place the ginger and water into a blender and whiz for a minute or two until smooth. 

2. Strain the juice (either with a sieve or cheesecloth) into a bottle which can be stored in the fridge.

3. Pour a glug of the ginger juice into a glass followed by the mint leaves, ice cubes, a large squeeze of lime juice and a wedge of lime. Fill the glass with fizzy water, adding in a little extra apple juice if you fancy something sweeter.

NOTES

• Leftovers: Refrigerate in an airtight bottle for up to a week.

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