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Workshop Essentials
Sunday 17th & Monday 18th January
8am-9pm
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Healthy Breakfasts
Chia Chocolate Pots

60g chia seeds

400ml milk of your choice

1/2 tsp vanilla extract (optional)

3 tbsps cacao powder or cocoa powder

1 tbsp sweetener (honey or maple syrup)

Fruit (to serve)

Carrot Cake Granola

350g oats

2 tsps mixed spice

125g walnuts, roughly chopped

1 large carrot, peeled and grated

75g oil (if using coconut oil, make sure it's melted)

1-2 tbsps sweetener (honey or maple syrup)

30g raisins/sultanas

Banana Pancakes

100g oats

1 banana

160ml milk of your choice

1 tbsp apple cider vinegar

1 tsp baking powder

Pinch of cinnamon

1 tbsp flaxseed

1 scoop of protein powder (optional)

Good For You Dinners
For the Falafels:
One can chickpeas (drained)
Bunch of fresh parsley
Four cloves of garlic (chopped)
One Onion (grated)
Two tablespoons ground cumin
Two sprigs of fresh coriander or one teaspoon ground coriander
Two tablespoons flour
Salt
Breadcrumbs (for coating)
Vegetable oil (for frying)
For the Hummus:
One can chickpeas
One jar tahini
Two lemons
Olive oil
Salt & pepper
Equipment
You will also need a food processor, good blender or stick blender & a deep frying pan for flying the falafel.
Pilates & Yoga
All you need is a small towel & a pillow for your head.  A yoga mat would be great if you have one but if not, a large towel works just as well.
We would suggest a blanket, some socks & a warm jumper for the Yoga Nidra session.  Candle optional!
Make your own Breads
For Soda BRead:
White bread flour
Salt
Bicarbonate of soda
Buttermilk (or a mix of plain yoghurt and milk)
Grated cheese or seeds if you like
For Flat Breads
Self-raising flour (or plain flour plus bicarbonate of soda)
Plain yoghurt
The Virtual Spa
Face Wash & Face Oil (if you don't have a specific facial oil, then oils such as Coconut, Almond, Grapeseed, Tea Tree, Hemp also work).
 
Your creams/serums (if you don't use anything specific at night, then whatever you have to moisturise). Face Cloth/Flannel.  Bowl with warm water.  Candle/Incense (optional).  
 
Your own little space of peace
The Writers' Salon
All you need is a some paper & a pen!
Boxing
Don your active wear.  You may want a small towel & a bottle of water!
Mindful Mandalas
Equipment
A baking tray
A frying pan
Sharp pencil, eraser, ruler, black pen, a piece of paper cut into a square (take a piece of A4 and simply measure 21cm down long side and cut across), 3 round objects approximately 6, 12 and 18cm in diameter, eg wine glass, side plate, saucepan lid!
Beautiful Flowers
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All of these flowers should be available from your local supermarket.  If the colours recommended aren't available, you could try yellow & cream/white or purple & cream/white or simply green & cream/white.
 
You will need:
Some twine/string
Sharp scissors
A vase
(20cm is the ideal height)
One bunch of cream/white roses 
(not spray/sweetheart)
approx £3.
One bunch of blush/pink alstroemeria or lisianthus
approx £3.
One bunch of white/cream or blush/pink carnations
approx £3.
Foliage isn't essential, but it does add to our design. However, it is not as easily sourced! Should you want to use foliage and you are blessed with a garden, you may be able to cut some that is suitable. we recommend camelia, pittosporum or vibernum at this time of year.  We will be using eucalyptus cinerea. One bunch of 3 stems (which is plenty for what we'll be doing) is available for £4.99 at
 https://www.longacres.co.uk/florist-online/individual-flower-bunches/greenery-eucalyptus-cinerea-x-1-stem/  
An Introduction to Reflexology
Some hand cream or oil if you have it but reflexology can be done without anything.
 
Long nails can make it difficult to apply the reflexology techniques and it may feel uncomfortable so ideally keeping nails slightly shorter will improve your experience.
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