Use a wide, shallow casserole or baking tray so that the vegetables roast evenly.
Preheat the oven to 175 degrees C (340 degrees F)

3.5 oz (100g) leeks diagonally sliced
3.5 oz (100g) parsnips
5 oz (150g) Sweet potato
5 oz (150g) celeriac
7 oz (200g) thinly sliced red onion
3.5 oz (100g) carrot
3.5 oz (100g) beetroot
4 whole cloves of garlic (keep skin intact)
1 teaspoon caraway seeds
5 tablespoons olive oil
Freshly ground black pepper
1x 13 oz (400g) tin chick-peas, drained and rinsed
Drizzle of lemon juice and olive oil

Cut all the vegetable except the onion an leeks into even sized chunks.
Put them into the casserole/baking tray with the garlic and the caraway seeds.
Toss them in the olive oil to coat them and season with the black pepper.
Roast for about 1 hour, turning occasionally.
When almost done, fold in the rinsed and drained chickpeas and return to the oven for a further 10 minutes.

Before serving, drizzle with a little more olive oil and lemon juice to taste and serve.

Directions
Heat 2 minced garlic cloves, 2 or 3 strips lemon zest and 3 tablespoons olive oil in a skillet over medium heat, 3 minutes. Meanwhile, cook 1 head broccoli florets and 1 sliced carrot in boiling salted water, 3 minutes. Drain and toss with the lemon oil, a squeeze of lemon juice, and salt and pepper.

Any kind of fish, wrap it in a foil parcel with a chopped up pepper, some mushrooms and any other veg you like, dash of olive oil and bung in some soy sauce and a tablespoon of Piri Piri spice or Tabasco . Bung it in the oven for 25 mins.

Spicy salmon and steamed veg, DONE!

Quick chicken and pepper stir fry

Green pepper x 1
Red onion(s) x 2
Red pepper x 1
Quinoa x 200 gram(s) (remember that this is a protein).
Yellow pepper x 1
Skinless chicken breast x 4 fillets
Cashews x 1 gram(s)
Sunflower oil x 1 tbsp
Soy sauce x 2 tspn
1. Cook the Quinoa according to the pack instructions.
2. While the Quinoa is cooking, heat the oil in a large pan or wok, and add the sliced onion and chicken, cooking for 5 min.
3. Add the remaining vegetables and cashew nuts to the pan and stir.
4. Add a little water and a dash of soy sauce to flavour.
5. Continue to stir until vegetables start to soften a little.
6. Drain the cooked quinoa and serve with the stir fry.

Oven Roasted Brussels Sprouts

Ingredients:
1 pound fresh Brussels sprouts
1/4 cup olive oil
2-4 cloves garlic - minced or chopped very finely
1 lemon - seeds removed, sliced thin
1/2 teaspoon Salt
1/4 teaspoon freshly ground black pepper

Directions:
Preheat the oven to 375 degrees F/ 190 degrees C.
Wash the Brussels sprouts, cut off the ends, and remove any discolored, outer leaves.
Cut smaller Brussels sprouts into halves and larger ones into quarters.
Place the Brussels sprouts into a large bowl and toss them with the olive oil and minced or finely chopped garlic.
Spread the Brussels sprouts onto a baking sheet and season with the salt and pepper.
Tuck the lemon slices in between the Brussels sprouts.
Bake for 40 minutes, or until the Brussels sprouts are cooked through, and begin to caramelize.

Adjust the amount of garlic, salt and pepper used in this recipe, according to personal taste.
For a slightly spicy version, toss in a bit of red pepper flakes, or a few shakes of hot pepper sauce, before placing the Brussels sprouts in the oven.

SPICY LENTIL SOUP

Ingredients
1 large onion, chopped
2 cloves garlic, crushed
1/2 tsp ground coriander
1/2 tsp ground cumin
l litre (4 cups) vegetable stock
300g 1.5 cups red lentils
1 can chopped tomatoes
fresh corianderand plain low-fat yogurt to serve (optional)

Method

Put the onion, garlic and lentils in a pan. Sprinkle over the ground spices and stir to mix.
Pour over the hot stock, bring to the boil and simmer for 10 minutes.
Add the tomatoes and cook for a further 10-15 minutes, until the lentils have softened.
Blend the soup. If you wish, garnish with a swirl of yogurt and a scattering of fresh chopped corianderleaves on each bowl to serve.

Ingredients:

1/4 lb red split lentils
1 onion
2 cloves garlic
1 courgette
1 carrot
1 red pepper
1 tblsp tomato puree
1 can plum totatoes
1 tsp dried basil
1 tspn dried oregano
1 1/2 pints vegetable stock
Fresh basil to garnish.

Preparation method:

Prep: 10 mins
1. Chop onion, crush garlic and cook gently in enough water to cover the bottom of your pan.
2. Chop the tinned tomatoes and add to the onion and garlic.
3. Thinly slice the courgette, carrot and red pepper and add to the pan.
4. Add the dried herbs, lentils and tomato puree and mix well.
5. Turn the heat up until bubbling and add the stock.
6. Simmer for 45 mins.
7. Garnish with some basil leaves
8. Season and serve!

Makes six servings.

ngredients:

1 pound carrots, peeled and sliced
1 pound butternut squash, peeled and cut into cubes
1/4 cup orange juice
1/8 tsp nutmeg
Preparation:

Steam carrots and squash until tender, about 10-12 minutes. Transfer to a food processor. Add orange juice and nutmeg. Blend until smooth. Season with freshly ground pepper if desired.

This is a beauty to enhance any boring plate.

ANXIETY, STRESS & PROFESSIONAL BURNOUT CLINIC
WHAT TO EXPECT WHEN

Session 1
How does this work?
What to expect and is this the correct clinic for you.
What do you want from attending this clinic and how much are prepared to put into what will be required from you.

What results should you see and when?

Milestone 1. Week 1.

Psychological Assessments as well as an assessment of your current fitness levels, introducing joint mobility routines and basic breathing methods.

Milestone 2. Week 3.

Getting your head around the therapy plan and starting to experience improvements in both mood and movement.

Milestone 3. Week 6.

Beyond Suffering both Psychologically and Physiologically i.e. Both your body and your mind is used to regular training and this is starting to be reflected in your willingness to change. Here we start introducing low intensity strength exercises and stretching you a bit more in terms of psychological change.

Milestone 4. Week 10.

The ability to choose the way your thoughts are reflected in your behaviour, both physiologically and psychologically.
Now you will start to notice the changes physiologically in both posture and strength and psychologically in the way you react to your thoughts.

Milestone 5. Week 12.

Psychologically the real you is starting to emerge. Things are becoming a lot more intense and you are feeling the results in your body.
Progress to more challenging joint mobility routines with intermediate breathing methods and moderate intensity strength exercises, while introducing low intensity cardiovascular work.

Milestone 6. Week 12.

Finding out who you are and where you are psychologically.
Physiologically you will be achieving significant adaptations in body composition and general strength and conditioning.

Milestone 7. Week 18.

Leaving the distorted you behind and learning to enjoy your ‘new shoes’. You start to look for other areas in your life to feel as good as you are starting to taste now for the first time.
Reaping the substantial physical and psychological rewards of performing moderate intensity interval training while developing intermediate breathing methods.

Milestone 8. Week 20.

Discovering the real you and relishing your new abilities. By now you are able to stay in control when under stress through implementation of advanced breathing methods and applying all the cognitive change that you have learnt so far.

Milestone 9. Week 24.

By now you have learnt who you really are, what you really value and are committed to actioning these in your daily life. You will have commenced high intensity interval training and be using advanced breathing methods

Milestone 10. Week 40.
Now you will have developed both short term and long term goals and will actively be making them happen through action. Now for the first time you have the choice to live a vital life every day.