Toast some wholemeal or granary, rye (etc) bread. Thinly sliced.
Spread on some peanut butter/cashew butter/almond butter/hazlenut butter
Peel a banana and thinly slice it
Lay the pretty slices of banana on top of the nut butter.
Now eat, and enjoy!
Ingredients
150 g ham, sliced thinly
4 eggs
3 egg whites
½ avocado, finely chopped
1 tomato, finely chopped
2 tablespoons reduced-fat cheese, grated
Ground black pepper
olive oil spray
Method : In a bowl, whisk eggs and extra whites, season with pepper. Heat a frying pan at high heat, spray pan well with oil spray. Pour half of the whisked eggs into pan. Swirl contents, such that pan is well coated. Cook for 1-2 minutes, till eggs are half-cooked. Add half ham, tomato, avocado and cheese, on one half of omelet. Fold other side of omelet onto this filled side. Leave to cook for 2-3 minutes. Slide onto plate. You can make another omelet with the remaining ingredients. Serve omelette with whole meal or rye toast.
Egg & Salmon Sandwich
Ingredients
1 ounce smoked salmon
1 slice of tomato
1 whole-wheat pita bread
½ teaspoon capers
2 large eggs, beaten
1 tablespoon red onion, chopped
½ teaspoon extra-virgin olive oil
Salt to taste
Method : In a small pan, heat oil at medium heat. Add and cook onion, for 1 minute, till it softens. Then add egg whites, salt, capers and cook. Keep stirring, and cook for 30 seconds. Egg whites will set. Once done, scoop egg, salmon and tomato into toasted pita.
Ingredients
1/2 cup buttermilk, low fat
3/4 cup egg beaten
1 tsp italian seasoning
1 tsp garlic pepper
1 dash pepper
1 dash salt
1/4 tsp tabasco sauce
2 cloves garlic, chopped
1 medium onion, chopped
2 medium zucchini, grated
Directions
Set oven to 350 °F (175 °C). Spray a 8 x 8″ casserole dish with cooking spray.
In a large saucepan sprayed with cooking spray, sauté zucchini, onion, garlic, and dry seasonings until tender, approximately 8-10 minutes. Take off heat and let cool.
In a bowl, combine eggs, milk, and hot sauce - mix well.
Add egg mixture to zucchini. Mix and pour into casserole dish. Bake for 35-40 minutes until eggs are puffy and set.
30g giant porridge oats
1 small banana peeled and thinly sliced
85ml skimmed milk (can use soya if prefer)
85ml water
1 teaspoon of ground cinnamon
1 tablespoon flaked almonds, lightly toasted
1. Place the oats, banana, milk, water and cinnamon in a heatproof bowl and microwave on high for 2 minutes. Stir and microwave for another 2 minutes.
2. Sprinkle over the flaked almonds and serve.
120g porridge oats
180g wholemeal flour
2 teaspoons bicarbonate of soda
1 teaspoon baking powder
1/2 teaspoon salt
350ml buttermilk
250ml milk
60ml vegetable oil
1 egg
5 tablespoons caster sugar
3 tablespoons chopped walnuts or any other nuts that you fancy!
Preparation method:
1. Grind the oats in a blender or food processor until fine. In a large bowl, combine ground oats, wholemeal flour, bicarbonate of soda, baking powder and salt.
2. In another bowl, combine buttermilk, milk, oil, egg and sugar with an electric mixer until smooth. Mix wet ingredients into dry with a few swift strokes. Stir in nuts, if desired.
3. Lightly oil a frying pan or griddle, and preheat it to medium heat. Ladle 5 tablespoons of the batter onto the hot pan; cook the pancakes for 2 to 4 minutes per side, or until brown.
25g dried apricots, diced
15g raisins
10g dates, finely diced
1 tbsp of pistacio or flaked almonds
Put aside this mix
1/2 cup rolled oats
1 1/2 cups of water
1/4 teaspoon of salt
Cook in Microwave for 2 minutes, remove and stir and then cook for a further 2 min (keep an eye on it, lest it boil over!)
Stir in 1/2 tsp of orange flower water (if you have)
Pile the fruit mixture on top and drizzle over a teaspoon of honey (optional).
Enjoy!
A yummy complex carb dimension to your breakfast.
1/2 Cup Oats
1 !/2 Cups Water
1 Chopped date
1/8 teaspoon allspice
1 Tablespoon mixed seeds
Pinch of salt
Cook for 2 minutes at full power in microwave. Stir and stand for 1 minute. Cook for a further 2 mins.
Stir and serve.
This morning I served this for breakfast:
1. In bottom of glass, Stewed apple, banana and clementine. (I had some in fruit basket threatening to … So, I chopped them up, placed in a microwave dish with a lid, added 2 tablespoons water, a teaspoon of mixed spice and microwaved until soft - about 15 minutes. Did this bit last night)
2. On top of the fruit, a layer of oat muesli.
3. On top of that a thick layer of natural yogurt.
4. On top of that a Tablespoon of mixed nuts and two raspberries.
The delight on the faces when I served it made my day. 
There has been a lot of research in recent years, proving that, for some people, the introduction of a very specific kind of exercise program enhances the therapeutic process and improvement of depression and anxiety. Below you can find details of some of the papers discussing this.
With this in mind, I have developed a therapy model incorporating many CBT and Mindfulness therapies with the use of a Specialist Personal Trainer to add exercise as part of the therapy plan.
I have called this the Halcyon Clinic.
I stress again, that not all clients are suitable, or indeed want, this kind of therapy.
Here is what you can expect from this model. Please note that the time scales given are a guide only and it greatly depends on the client’s commitment to the process.
Session 1
How does this work?
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.
Therapy is a safe and nurturing space in which you can get all the buried anguish out, see your problems or fears for what they really are and get shot of them forever.
I never believed that I could ever like myself deep down as I was taught to be worthless by an early age, but seeing
Tania has changed that…
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