It’s never too late to build muscle and strength. You can build muscle no matter your age.

A proven strength training program for building muscle after 50 is to lift two or three days per week, doing 10 sets per muscle and week, with about 8–15 reps per set.

• Eat a healthy high-protein diet. A protein supplement can help you increase your protein intake if you don’t get enough from your regular meals. Other helpful supplements include creatine, omega-3 fatty acids, and vitamin D.

Day 2 DBC Health Retreat

Started the day with water & lemon followed by poached egg and avocado on rye with green juice.

Set out on a 2 hour coastal walk from old town puerto del carnen to puerto calero.

Lunch mushroom noodles then relaxed in the 28 degree sun around the pool, icy smoothie spinach frozen banana & chia. Pool circuits, Ab blast.

Dinner black bean emchiladas. Sleepy heads bed 9.30pm

Improve your health from inside, out!

Avoid ultra processed foods.

The microbiome consists of TRILLIONS of living microbes inside your gut. These little mood elevators work around the clock producing happy-chemicals such as serotonin and dopamine. Making sure that you have a diverse and thriving microbiome can help not only with your mental health, but can prevent things like the urge to over-eat, and can help regulate your digestive system.

1. Make sure to eat your vegetables!

2. Cut out sugar and avoid processed foods

3. Probiotics are great for your gut

4. Avoid Antibiotics

5. Stock up on dietary sources of prebiotics

6. Fermented Foods are gut-friendly

7. Try to cut back on the red meat

8. Get enough sleep

9. Exercise

10. Make time for you!

#microbiomes #guthealth #dbchealthretreat #sandydonnelly #improveyourhealth

Aubergine Steak

Pre fry/roast steaks

Mix

Peanut butter

Soy sauce

Chilli

Lime

Coat steaks and roast until crisp

Only 80kcals

Serve with sweet potato fries

#auberginesteak #healthyrecipes #healthretreat #lowcalorie #boutiqueretreat

VALENTINES GIFT 💝

VIP 1-2-1

Resilience Health Retreat

Structured to help people improve their ability to overcome challenges through the pandemic and create a personal plan to optimise their lives by achieving better Mental and Physical Health

2 Hour interactive Zoom

Includes:

• Resilience Exercises

• Juice Benefits

• Pilates

• Condition your Nutrition

• Personal Plan

Special offer £100 OFF

£120

https://www.dbchealthretreat.com/virtual/wellbeing/retreats

#valentinesgifts #healthgoals #resiliencetraining #detoxyourbody #ValentinesDay2021

Transform your health by getting a juicer! Juicing is the fastest way to get nutrients into your body Juicing increases consumption of fruits and vegetables, and enhanced absorption of nutrients and minerals. Juicing extracts all the nutrients from the fruits and vegetables for you, saving your body energy because it doesn’t have to break down all the food itself.  It can absorb the juice quickly and use its saved energy to heal and repair. Even if you already follow a healthy diet, juicing makes sure your cells and blood are getting all they need to stay clean, hydrated and nourished.

Green Machine

Aids digestion, weight loss, boosts immunity and reduces inflammation

• Kale

• 2 Green Apples

• 2 Sticks of Celery

• 1 Cucumber

Energizer

Rich in Vitamins, Beta-Carotenes and Anti Oxidants that cleanse the digestive system from toxins

• 3 Carrots

• 2 apples

• 1-2 Inch Ginger

Cleanser

Vitamin C boost Immunity, natural antibiotic that improves liver function, relieves constipation, and can help dissolve kidney and gall stones.

• 2 Apples

• 2 Inch Ginger

• Lemon

Refresher

Detox heart, Spinach full of Vit K, supports bone health, reduce high sugar and blood pressure.

• 1 Cucumber

• 1/4 Lemon

• 2 Pears

• Spinach

Fire it up!

Beetroot cleanses the blood, improving blood flow and lowering blood pressure, Iron, Vitamin C, numerous health benefits.

• 2-3 Raw Beets

• 2 Apples

• 1/4 Lemon

Delicious meat alternative.

Aubergine Steaks

Contains 4g Protein per serving

Easy recipe

#nomeatdiet

INGREDIENTS

• 2 Aubergines sliced

• Olive Oil

• Garlic

• Spinach

• Grated Cheese

METHOD

• Slice Aubergines, drizzle oil and crushed garlic

• Bake for 10 mins

• Add a little spinach to each steak

• Sprinkle with cheese and bake until melted and crisp

Serve and enjoy.

Eggplant is a high-fiber, low- calorie fruit that's used in many dishes and boasts a host of potential health benefits.

Aubergine also known as Eggplant are fruits originally native to the India now found throughout the world in different cuisines. 

Eggplants have a high water content with almost nocholesterolor fat and are a source of vitamin C, vitamin K, magnesium, phosphorus, copper, dietary fiber, folic acid, potassium, and manganese.

Health Benefits of Eggplants

Aid in Digestion

Eggplants, like many other vegetables, are good sources of dietary fiber. Fiber is essential for gastrointestinal health, as well as for regular bowel movements. It bulks up your stool so it passes more easily through the digestive tract, while also stimulating peristaltic motion, the contraction of the smooth muscles that help food pushed out of the body. 

Weight Loss

Eggplants contain a minimal amount of fat or cholesterol and high water content, they are very healthy food for people trying to lose weight or battling obesity. Full of Fiber, helping us to reduce our appetite.

Anti-cancer Potential

Extracts found In the peel, has shown potential as a topical treatment in killing skin cancer cells, when used topically in a cream formulation, can be effective in the treatment of large non-melanoma skin cancers.

Improve Bone Health

 They contain phenolic compounds.  These compounds have been linked to reduce signs of osteoporosis, stronger bones, and increased bone mineral density in certain populations. Eggplants also have significant amounts of iron and calcium, also integral to bone health and overall strength.

Prevent Anemia

Anaemia is characterised by headaches, fatigue, weakness, depression, and even cognitive malfunction. Eating foods high in iron may help combat anemia, and eggplants are iron-containing food, also rich in copper, another essential component of red blood cells (RBCs), just like iron. Without these two minerals, the red blood cells in the body cannot function normally. With healthier red blood cells coursing through your veins, you will see a noticeable boost in energy and strength, which will eliminate feelings of fatigue

Improve Brain Function

Eggplants are a wonderful source of  hytonutrients, which have long been thought to assist in boosting cognitive activity and general mental health. They not only defend against the free radical activity but also increase blood flow to the brain. Phytonutrients and potassium–which acts as a vasodilator assisting in widening blood vessels–could be considered “brain boosters,” delivering more oxygen-rich blood to the brain.

#vegetarianrecipes #aubergine🍆 #meatalternatives #successwithsandy #easyvegetarian

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Music: Alive

Musician: @iksonofficial

​Porridge with Almond Milk

Chia Seeds and Honey

WHOLE GRAINS

• Boost bone density

• Lower blood pressure

• Promote healthy gut bacteria • Lower cholesterol which can help to protect against heart disease

CHIA SEEDS

• Omega-3 fatty acids

• Fiber

• Antioxidants

• Iron

• Calcium

• Protein

HONEY

• Rich in Antioxidants

• Lower Blood Pressure

• Improve Cholesterol

#successwithsandy #pilatesinstructor #porridgeporn #chiaseeds #healthybreakfast

Music: Sunny

Musician: @iksonofficial

Roast Red Pepper

Blend

🥣200 gr./ 7 oz. chickpeas from a can, drained

🥣 1tbs. olive oil

🥣1 garlic clove

🥣1 tbs. tahini

🥣1 tsp. lemon juice

Water to make the consistency more liquid

Spoon into a plate and top with chopped peppers and crushed garlic

CHICKPEAS  are an excellent source of vegan, leguminous PROTEIN

25kcals per 100g serving

Total Fat 1.4g2%

Saturated Fat 0.2g1%

Polyunsaturated Fat 0.5g

Monounsaturated Fat 0.6g

Sodium 57mg2%

Potassium 34mg1%

Carbohydrates 2.1g1%

Dietary Fiber 0.9g4%

Protein 1.2g

#successwithsandy #healthysnacks #healthyhummus #vegansnacks #chickpeas #proteinsnacks

Cut The Crap!

Eliminating Processed Food from Your Diet will give you more energy, help lose weight and clean out your system.

Start slowly.

1. Supplement your meals with fresh foods.

2. Reduce Sugar and Salt

3. Drink more water.

4. Choose whole grains over processed grains.

5. Read the food label on all packaged foods.

6. Eat whole fruits and vegetables.

7. Avoid or eat minimally processed protein

8. Prepare healthy snacks.

9. Avoid fast foods.

What will happen to you?

• Regulate Blood sugar levels

• Increase fiber helping to flush out toxins and regulate bowel movement!

• Clearer skin, anti ageing from antioxidant intake

• Increased energy

• Healthier immune system

• Weightloss

Processed foods to avoid.

• Breakfast cereals

• Cheese

• Tinned vegetables

• Bread

• Savoury snacks, such as crisps, sausage rolls, pies and pasties.

• Meat products, such as bacon, sausage, ham, salami and paté

• Convenience foods", such as microwave meals or ready meals.

• Cakes and biscuits.

• Sugary, can drinks

• Limit alcohol intake