Sleep Review - Day One: Arriving at Grayshott

Created by Chris Graham, Grayshott's Head Chef, this dish is packed full of nutritional goodies.

The salmon is high in protein and high in omega 3 oils which we normally lack. These oils are not only good for heart health but are now thought to combat depression and protect against Alzheimers.

The nori ( a type of seaweed) is rich in iodine, as well as high in Vitamins A, C, B2 and potassium. 

Pumpkin is a very low calorie vegetable - approximately 20 Kcals/100g.  it is high in potassium, magnesium (the anti-stress mineral) and iron.  It contains lots of beta-carotene (vitamin A) which is a potent anti-oxidant believed to help protect against cancers.

All in all this is a very healthy, feel good dish!

Nori Crusted Loch Duart Salmon, Spiced Pumpkin Risotto, Caramelised Fennel, Wild Cress

Serves 1

Ingredients:

 Nori Crust

• 1 sheet of Sushi Nori
• 1 gram coriander seeds
• 1 gram pink peppercorns
• 1 gram white peppercorns

 Spiced Pumpkin Risotto

• 60 grams Arborio rice
• 40 grams orange flesh pumpkin
• 1 pint of chicken stock
• Half a chopped shallot
• 1 tablespoon parmesan
• 1 tablespoon white wine
• Quarter of a teaspoon mixed spice
• Olive oil
• Salt and pepper

 Caramalised Fennel

• 1 fennel bulb
• Olive oil
• Salt and pepper

 Herb Vinaigrette

• Small bunch of: Dill, Coriander and Chervil
• 50ml Omega 3 oil
• Juice of half a lemon
• Salt and pepper

 To Garnish

1 bunch of wild watercress

Cooking Method

For the Nori Crust crush all the ingredients together with a pestle and mortar. Then coat the salmon fillet on all sides and set aside to chill in the fridge for 30 mins.

Next, cut the pumpkin in to 2cm cubes and mix in a bowl with the mixed spice, salt and pepper and a drizzle of olive oil until the pumpkin is lightly coated.  Place on a baking tray and roast in the oven for 15 mins at 160 degrees centigrade until the pumpkin is soft to touch.

To make the risotto finely chop the shallot and sweat down in a pan with a small amount of olive oil.  Add the Arborio rice to the pan and cook for 2 mins on a low heat. Add 1 tablespoon of white wine and cook until all of the wine is absorbed.  Add enough chicken stock to just cover the rice, then leave to cook on a low heat.  Once the stock is absorbed add some more and continue until the stock has gone.  Take care not to stir the risotto too much during this process.  When all of the stock is added the rice should be soft to bite, if not then add a small amount of stock until the correct consistency is achieved. Take off the heat and put aside to rest.

For the fennel, strip off the tough outer leaves of the bulb and cut into 4 quarters.  Bring a pan to the boil and blanch the fennel for 4 minutes then remove and place on an absorbent piece of kitchen towel. In a frying pan, add a little olive oil.  Place the fennel flat side down and cook on a medium heat for 5 minutes until they take on a golden colour.  Turn over and cook the other side.  Remove from pan and lightly season with salt and pepper.

For the vinaigrette add all of the ingredients together and blend with a hand blender.

To finish:

Drizzle a small amount of olive oil in a pan over a medium heat.  Add the salmont fillet and cook for 6 mins until one side is cooked. Turn over and cook the other side for a further 6 mins.  Remove the pan off the heat but leave the salmon in the pan as this will continue to cook gently.

Add the pumpkin to the risotto along with a drizzle of olive oil and a tablespoon of parmesan. Season to taste.

Place the risotto on the plate with the fennel, add the salmon fillet and garnish with wild watercress and a drizzle of herb vinaigrette.

At this time of year lots of us resolve to shed a few pounds and get back into shape. Sometimes it is easier to book some time out and really focus on those weight loss goals as one of our Club Members, Jacqui Aldridge, did recently at Grayshott on our Inch Loss spa break.

Here are her highlights from the 6 night programme – if it inspires you, the next programme is on the 8th February!:

Monday – Introductions

Although I have been to Grayshott many times over several years I have never been on an organised break and I was really looking forward to this Inch Loss break as a chance to finally address my failing commitment to losing weight. It was to be a full programme with many components dealing with several different aspects of the Inch Loss regime.

My first appointment was with a fitness instructor to assess my body composition – this was measured on a machine and it sadly confirmed that I was overweight and I was carrying most of the extra weight around my middle – this I already knew! However the positive news was that I was well balanced and had very good upper body strength. I was also then assessed on my fitness – again no surprises.

The next appointment was with Rebecca Dorta the nutritionist and another machine looked for allergies intolerances and imbalances. This was quite painless, involving sitting and holding two small metal rods. I need to take yeast and sugar out of my diet for a while –that’s no red wine but apparently I can drink champagne!

A welcome dinner brought together the nine of us on this break all with similar feelings and goals. We were joined by Eve Kelsey the hypnotherapist.

Tuesday – Exercise, Nutrition & Self Control

Time for personal training in the gym – now I realised just how unfit I really was. This session was on the weight training machines and will enable a programme to be put together for future use.

At lunch we were introduced to the Grayshott plate which is colour designed to enable us to take from the buffet the correct food group mix. This and several of the meals were supervised by Rebecca in order for us to ask any questions in regard to what to choose.

In the afternoon we had a two hour session with Eve where we were introduced to the emotional freedom technique which is a tool to help ease emotions and tensions. The time flew by and by the end not only was the stiffness from the exercising receding but I also had no desire to eat the test bar of chocolate sitting in front of me!

A Grayshott Massage followed by dinner – straight to sleep.

Wednesday – Trying the amazing Power Plate

I was definitely feeling the exercise this morning but that was inevitable after not exercising for so long.

Today’s session with Eve was all about hypnosis including a group session of trance which was incredibly relaxing. We then discussed goals and the future.

The afternoon saw the first of my included spa treatments - a Mineral Bath. This gave me the most amazing soft skin but was not my favourite experience – in water and in the dark not for me.

Next was another new experience and a chance to meet our third expert Ravi - a former Olympian athlete. I tried the Power Plate, an amazing machine which gives a whole body work out in 15 minutes. It vibrates as you take up different positions on it - Ravi says you either love it or hate it – I love it!

After this came another included treatment - Lymphatic Stimulation. This was a great massage but I think all the new moisturised skin provided by the mineral bath was removed by the body brushing!

Rebecca gave us a talk on food groups this evening.

Thursday – Refining the training programme

Personal training again this morning but I am so stiff I can’t seem to move and I think I could draw a map of my muscles! I decide to try some foot tapping and by the time I finish my breakfast (delivered to my room) I feel much better – it works.

After having my gym programme fine tuned there is a talk from Ravi on total fitness. What I really like about all the talks is that although they contain some bits we may already know and some common sense this is put into perspective with new information and all 3 experts interlink the underlying purpose of this break.

This afternoon was my one to one with Eve – that’s personal but she’s great.

Friday – Learning to Detox and Eat Healthily

A talk today from Rebecca on menus and detoxing and then a second go on the Power Plate. This afternoon I took a couple of hours to relax. Over dinner we are still wondering if this wonderful food is going to allow us to lose weight this week.

Saturday – The moment of truth

This morning I took advantage of Rebecca’s drop in session to clear up a few questions and then she gave us a talk on food labels and eating out.

Then was the moment of truth – a second time on the body composition machine – it’s 5 days since my first one and i’m not sure what to expect.

• Have I lost any weight?
  Yes, 1 kilo
   
• Have I lost any inches? 
  Well yes but of course it’s in centimetres – I have lost 2.5cm from my waist and 3cm from my hips and overall I have lost 10cm so I am happy.

My last included spa treatment is an Algae Body Wrap. I am covered in seaweed wrapped steamed and moisturised plus given a scalp massage – lovely and my soft skin is back!

I can’t help wondering if my Inch Loss might have been a little more if it had been measured after my wrap and that’s really my only disappointment with the break. At dinner those of us who have been re-measured compare notes and we’ve all done well.

Sunday - Arranging the reunion

A group breakfast and Rebecca and Ravi are there with us. We have a small fun quiz and then it’s time for last weigh-ins and treatments.

I just had time for a facial before our last meal all together. We have all got on so well as a group and everyone has seen results. It’s been great to meet up with others who know how you feel and who too are now all fired up to continue the good work at home.

E-mail addresses have been swapped and most of the group hope to return in February for a follow up weekend. Unfortunately not all of us can make it (including me) so we will organise a reunion (light) lunch in the New Year and at some stage we will be back at Grayshott together.

It’s been a great break and I am so glad I did it. As I leave I am thankful that the atrocious weather we have had all week has cleared for those of us with long journeys - I am lucky that I only have 20 minutes to drive home - and that of course is why I can keep up the good work at Grayshott and finally make a proper use of my membership!

The next Specialist Inch Loss Programme at Grayshott runs for six nights from Monday February the 8th.  If you would like to know more please contact Michael Burford who would be delighted to discuss the programme with you.

On Monday 21st December 2009 Chemmy Alcott, a member of the British Ski Team, visited Grayshott Spa for a day of pampering and relaxation in the run up to competing in the 2010 Winter Olympics, which start in Vancouver, Canada on February 12th. Chemmy took time out in the middle of competing at the World Cup ski-ing event in Europe and enjoyed a couple of spa treatments here at the spa. Here's what she had to say about her visit:

“My life is so surreal. I am sitting here at Grayshott Spa in a state of relaxed bliss snuggled in a supersoft dressing gown with gorgeous aromatherapy oils seeping into my skin after a heavenly massage.

A stark contrast to where I was 24 hours ago, pushing my limits downhill at around 70 miles an hour at minus 20 degrees! Being a ski racer is so physically demanding on the body, I could argue that enjoying days like these is almost a necessity! Thank you to everyone at Grayshott Spa for my lovely day.”

We wish Chemmy every success at the Olympics.

What a fantastic group on our Inch Loss programme this month!

Using an extremely accurate machine - the Body Composition Analyser - we measured all guests on arrival and again as they were leaving after the 6 night programme. 

Collectively our 9 guests had lost an amazing 9.5kg of body fat and 37 inches!

Lots of us visit a spa to get away from it all. To unwind, relax and take some time out. We've been doing too much, experienced a difficult life event or are recovering from a health challenge.  All of which may be stressful for us.

Stress Management weekend

On the weekend of 4th-6th December Grayshott therapists have put together additional talks and demonstrations around the spa on how to manage stress more effectively.

Talks

There will be presentations on foods to combat stress and how exercise can restore balance.  Integrated holistic medical practitioner Mark Atkinson will be sharing the stress reduction techniques that work best with his patients and so that guests have some tools to take home that really work.

Taking part

With free access to all those visiting the spa, guests can also learn about how to use hand reflexology to de-stress , experience a taster session of acupuncture, take part in a 'moving meditation' and attend a relaxation class.

New 'Ultimate Stress Relief' Massage

To coincide with the weekend, Grayshott is launching it's new 55 minute Ultimate Stress Relief Massage which targets areas where stress accumulates in the body.  Muscle tension is eased and constricted breathing patterns of stress released.  This strong massage also helps to rid the body of the harmful chemicals that occur as a result of stress.

We no longer want to spend lots on a dress for a special Christmas event, knowing we may wear it only once or twice. 

One basic dress

The secret is to buy a simple dress in a basic colour and to dress it up in lots of different ways.

Shoes and jewellery

Glittery shoes and varying your jewellery can completely change an outfit.

Add a festive layer

The shops are full of gorgeous little sequinned shrugs and jackets an faux fur boleros and wraps

Add colour

Highlighting with red accessories is particularly festive

After the party

The best news of all is that when it's all over you can use that dress on an everyday basis - this really is making your wardrobe work for you!

The British Dietetic Asociation estimates that adults consume around 6000 calories on Christmas Day - 3 times as much as we need! By following a few useful guidelines however you can still enjoy the festive fare without piling on the pounds.   Here's how:

Nibbles:

• Avoid pastry and fried foods.
• Go for salsa over cream-based dips as they are five times lower in calories.
• Have bread sticks, pretzels and tortilla chips rather than crisps, salted nuts and cheese straws.

Keep hydrated:

• Drink plenty of water - we often mix thirst and hunger!
• For every glass of alcohol, have a glass of water  - this will help you avoid hangovers.

Pile on the vegetables:

Keep your fruit and vegetable intake high - this will help fill you up and the extra Vitamin C will keep the winter bugs away.

It takes a lot of calories to add on weight:

You have to consume 3500 calories more than you require to gain 1 lb in weight, so you stop when you are full, not when the plate is empty.

If you have over-indulged....

Join us for the Detox or Inch Loss programmes in the New Year!

Enquire Online

I advise guests to work as much as possible with the seasons.  During the winter months this means being mindful of your breathing, the amount of rest you are getting, nutrition and boosting your immune system. 

Breathing:

Take deeper breaths occasionally to increase vitality, promote relaxation and make the lymphatic system work better.

Resting:

Winter should be a time of quiet, early nights and reflection; a time to rest and restore energy.

Nutrition:

Supplements are no substitute for food. Eat a healthy diet with foods in season: root vegetables, meat and grains to support the body through the winter.

Immune System:

To boost the immune system take daily: 2 tsps of Cider Vinegar with 1tsp of Manuka Honey in a glass of warm water (particularly good if you have over indulged, as it reduces accidity in the stomach.)

The guests who I think enjoy Christmas and New Year the most at Grayshott are those who love all the traditional festivities and also want to relax and unwind at the same time.  The two don't usually go together! And that is the secret success of the spa. 

Hosted country house party

I want Christmas and New Year at Grayshott to feel like a hosted country house party, with the opportunity to slink away and take some time for oneself or enjoy the spa facilities when you don't want to join in. 

Becoming a second home

I love greeting guests on arrival as I visibly see their shoulders relax when they cross the threshold.  Lots of guests return here each festive season and treat us like a second home.  New guests quickly find that whilst we are situated in rather a grand house, the atmosphere is relaxing and the staff are very friendly. 

With all the trimmings

It is a wonderfully civilised and traditional experience with a 20 foot Christmas tree, turkey for lunch, afternoon tea in the drawing room and even a trip to the pantomime on Boxing Day for those on our Christmas break and a piper at midnight, live entertainment and a champagne toast for those with us at New Year.  Dipping in and out of activities and being only as sociable as you please,  you can also spend time in the pool, taking a massage or walking outside in our 47 acres. 

A real break

It is all about being taken care of, taking time out and de-stressing, which is really what Grayshott does best for guests.  And I think most guests do leave us refreshed and relaxed after their festive break - unlike those who ring us off the hook on January 2nd, very keen to book in and recover from a frantic and exhausting Christmas time at home! 

Sunday October 11

Easy-peasy day today…just as well as the weather has reverted to drizzly grizzly.

Relaxing Dream Time Massage

A very relaxing Dreamtime massage which has been devised to relax the body as well as the whole nervous system and works on the marma points.

The products used are a sensuous mix of rosehip oil, argan oil, rose, sandalwood and jasmine among others…it begins with a very gentle scrub and then ends with heated herbal pouches placed on the said points of your back.

Pity I couldn’t stay on the massage table for the rest of the day.

My Final Consultation

The final element of my special sleep programme was a consultation with sleep guru and psychotherapist, Elizabeth Scott which was riveting. What she doesn’t know about sleep and sleeplessness and its causes could possibly be written on a postage stamp.

She’s funny and understanding about everybody’s little foibles…but ended up giving me a little ritual to follow each evening before bed…nothing complicated. And of course her recommendations included more exercise, more water and the ever-present Bs!

I’m going to try everything and am glugging water like a wild thing. If none of this works then I will have to organise for Elaine to be kidnapped...

Saturday  - October 10

An action packed day which included a consultation with sleep consultant Dr Ebrahim who brought some rather scary graphs of what my Actiwatch had shown…

Sleep consultaion & Fitness assessment

I am obviously quite active while sleeping, not surprising as some mornings my bed looks as if a football match has been played on it during the night with pillows and duvets all over the place.

He wonders whether Restless Leg Syndrome might be my problem…but needs the rest of the analysis from fitness to food intolerance before making any judgement. Lack of iron and deficiency in the B vitamins also enters the discussion and he moots the idea that I may have to have a full sleep study at a London hospital, where I can be wired up for a night or so.

I leave him to head for a fitness assessment with Ravi which shows I’m reasonably fit…but not fit enough. My upper body strength is good as is my lower…it’s the flabby middle that’s the problem.

Food intolerance screening

After lunch it’s a lengthy and fascinating computer session with Rebecca Dorta the food intolerance supreme, where she shows me on the screen what the electrode type things I am holding, tell about my body. Interestingly enough she also comes up with a B vitamin deficiency on the computer. They all hone in on the fact that I do not drink enough water…a fact I know all too well and go through phases of trying to force gallons of it down my throat.

Cranial Osteopathy - a real highlight

However the highlight of the day was a cranial osteopathy session with the amazing Elaine. For me she is the star of Grayshott and no visit is complete unless there is a session with her.

In less that 75 minutes she diagnoses most of my problems, pops some needles into a few acupuncture points, tells me why this muscle isn’t working properly, what I have to do about a number of aches and pains, tells me more about my body than anybody else ever has…and my mind…and gives me a lesson in biochemistry.

In between times she teaches me more about breathing than any number of pranayama classes. I leave her room walking on air…and of course she told me about not drinking enough water

It is such a beautiful day that a walk is called for before my relax and unwind class which relaxes me so much that I do what I am not supposed to do…and fall asleep.

Friday Oct 9

Miserable grey afternoon which makes everything look miserable…except me.

I am hoping to find some reason and much help for my erratic sleep patterns, and this is one of the weekends where Grayshott has teamed up with the London Sleep Centre offering a special programme to help people with sleep problems.

Questionnaire's

I have already filled in a detailed questionnaire about eating and living habits and have also worn a contraption called an Actiwatch - it looks like a watch but monitors the body’s activity both day and night.

This was despatched to the Sleep Clinic to be analysed before the weekend started. And I also had to keep a sleep diary for two weeks outlining what time I went to bed, when I woke, what caffeine, alcohol etc I consumed during the day and what time, plus any sleep enhancers, pills, potions etc.

Arrival and Consultation

On arrival I have a consultation with the Spa’s own health consultants to check weight, height, state of health, blood pressure etc., before setting off on the first part of my programme – a Pilates class.

A body can relax and sleep better if it has enjoyed (?) some exercise during the day…which is great by me, as Pilates is one of the few exercises I like. This is a different type known as Stotts Pilates which is reasonably strenuous and taught by a very impressive teacher called Carron.