With the world heading for a crisis with regards to climate change, and more people becoming conscious of the effect different types of foods can have on one’s health, plant-based diets are more popular than ever before.

If we follow the principle that healing begins on the inside, then nourishing our bodies with the right type of foods is key when it comes to improving health both physically and mentally.

Ten years ago, plant-based diets weren’t considered to be anything more than a fad. In turn, today there is sufficient scientific evidence urging us to cut back on the amount of meat and processed foods we consume and start eating whole foods as much as possible. There are several links between physical illness and inflammation and a plant-based diet can significantly help to improve your overall gut health, which is a foundation of health and wellness.

The Health Benefits Of A Plant Based Diet
Whether you are morally invested when it comes to animal welfare, or you simply want to feel more energetic and shift some extra weight, a plant-based diet allows you to develop a way of eating that works in perfect harmony with nature.

But don’t panic- a plant based diet doesn’t have to be stressful or complicated and it also doesn’t mean you have to ditch meat and animal products all together. It is simply a way of achieving a balance that works for you, whilst focusing on consuming whole foods from the earth, that are packed full of the necessary nutrients your body needs to thrive!

Some of the benefits of a plant based diet include:

A Healthier Heart
Studies have shown that eating meat in excessive quantities leaves you open to potential issues with your ticker! Meat contains saturated fat, which in the long run, isn’t great for your cardiovascular system. Loading up on vegetables and whole grains instead can cut your risk of heart disease by 16%.

Aids Weight Loss
Providing you are not replacing meat with sugary beverages and processed products, a plant-based diet can significantly help you shed those pesky pounds when combined with exercise.

A diabetes care study revealed that those who follow a vegan or vegetarian diet have a lower overall BMI than meat eaters, which could be due to the fact that whole grains and vegetables have lower glycemic indexes than other foods and fruits are packed full of antioxidants. Of course, if you choose to eat processed “vegetarian” foods then you may not benefit as much when it comes to weight loss.

May Decrease The Risk Of Cancer
It is remarkable that despite significant evidence in research papers, the majority of people are not fully aware of how true the saying “you are what you eat” is. The American Institute for Cancer research recommends eating a diet rich in vegetables, fibre and fruit in order to better protect your cells against the disease. Whilst there are never any guarantees in life, it sure helps to do everything within your power to preserve the most precious commodity of all; your health!

The Different Types Of Plant Based Diets
Before you storm into your kitchen and start throwing out everything that isn’t considered to be vegan or vegetarian, it’s important to realise that following a plant based diet doesn’t have to be a stressful experience, or a total upheaval for your lifestyle.

The beauty of going plant based is that you can be as strict, or as flexible as you like. You can indeed still consume animal products, but your intention should be to eat less meat and more veggies! Your diet should not feel restrictive, it should be a lifestyle change that works to improve your health, body and mind.

Let’s take a look at the different types of plant-based diets:

Flexitarian
A Flexitarian diet is the best way to start for those of you who are apprehensive about a plant-based diet. Essentially, all it means is cutting back on the amount of animal products you eat and can be as simple as starting with “meat free Monday.”

Vegetarian
Meat is a no go if you decide to try being veggie. You can still consume other animal products such as milk, cheese and eggs- but you will rely on plants for protein.

Vegan
Being Vegan means giving up all animal products or derivatives entirely, including cheese, milk and eggs. Vegans obtain all of their nutrients from products that are completely plant-based.

Raw Vegan
This diet involves following a Vegan regime, but you eat only raw, plant-based foods.

We’re Fuelled By Nature At The Sanctuary
Many people are afraid to make changes to their diet, perhaps because for so long they have been stuck eating the same foods that seem easier to prepare and are a “safe” and tasty option. Making conscious choices about the food we consume isn’t something we tend to do out of habit, so change may seem scary! That’s where we come in.

During your stay at the Sanctuary you will have the opportunity to eat a variety of plant-based dishes prepared by our 5 star chef in house and in doing so, you will hopefully realise that going plant-based doesn’t have to be complicated and it also can be incredibly tasty!

Our team is always available to offer nutritional advice and help get you started on your journey to a healthier lifestyle!

A healthy lifestyle is what we all dream of in life. A harmonious life fuelled by a positive mindset, a fully operational body and the motivation to get up and go. The sad reality is that many of us are still searching for so many answers when it comes to fitness and health, that we end up feeling totally overwhelmed and stuck in an unhealthy rut. This isn’t helped by the countless online health guru’s sharing their own personal (and often conflicting) nuggets of wisdom about what you should and shouldn’t be doing.

When we contemplate what a healthy lifestyle actually means, it’s often assumed that it involves a drastic overhaul of hitting the gym for at least an hour a day whilst ditching all of our favourite foods. But the reality is, a healthy lifestyle means overall balance and harmony in all three areas of your physical, emotional and mental wellbeing. It is extremely difficult to achieve our goals in life if we cannot get into a routine of consistency on a daily basis, especially when it comes to something so sacred and underrated as our own health.

Introducing healthier habits that nourish your mind, body and soul each day is the first step you need to take to be the proud owner of a healthy lifestyle! Your daily routine has a bigger impact on your overall health than you realise especially with regards to your sleeping habits, diet and stress levels. If you find yourself constantly battling feelings of overwhelm when you think about adopting a healthy lifestyle, then don’t panic. It all starts with taking the first step with small positive actions each day, to help heal your body and health.

Here are 5 simple, yet powerful practices you can introduce into your daily routine to get you started on your journey.

Get back to basics
Living a healthy lifestyle, does not need to be complicated or costly. In fact, some of the healthiest habits are most likely to be free and completely at your disposal.

Going for a daily walk outside gives you the opportunity to get some exercise as well as mindfully connecting with your surroundings. Even if you live in the city, going for a walk around town will help boost your serotonin and dopamine levels, which is key to achieving a positive mindset naturally. Let the fresh air clear your mind and practice mindfulness by appreciating the natural beauty around you. Regardless of if it’s a leisurely stroll, or a brisk power walk, doing light cardio each day results in a plethora of benefits.

Upping your intake in water will also make the world of difference. Re-hydrating the body will benefit your mind, digestive system, skin, nails, hair and overall wellbeing. There are too many benefits derived from something as simple as water to be ignored.

Rest, rest, rest. It costs you nothing, but gives you everything. No matter how healthily you might think you eat or train, you will continue to fight an uphill battle if you are not giving your body the rest and recuperation time it needs. Take that nap. Go to bed earlier. Treat yourself to a lie. Everything else will become easier.

Stop The Scroll
It’s no secret that social media is highly addictive and handheld devices are the perfect procrastination tools. But, when you stop and think about how much time you waste each day mindlessly scrolling your phone it is literally the epitome of wasted time.

Blue light screen time can have a detrimental effect on your sleep quality and equally depending on your reading material of choice can be catastrophic for your self-esteem. Aside from that, there are all manner of wonderously positive things you could be doing with your pressure time instead that are guaranteed to make you feel a whole lot better.

Commit to limiting your screen time each day and replace this unhealthy habit with reading a book, spending time with close friends or practicing some mindfulness.

Stretch
Stretching when you wake up and before you go to bed is an easy and gentle way to loosen up any tension lingering in your muscles. You may be surprised how much you are holding on to each day, which quite frankly need to be let go to move on.

Stretching improves blood flow and circulation, helps to decrease pain and stiffness in both muscles and joints, improves posture and generally promotes relaxation.

Combined with breathing exercises, taking just five minutes to centre yourself and relax through stretching is a winning formula for success.

Meditate
Instead of reaching for a pill the next time you are experiencing high levels of stress and anxiety, give meditation a try. It gives you the opportunity to clear your mind of negativity and doubt and connect with your inner self, which with time will become an automatic daily habit.

Meditation forces you to focus on the present. It’s all to easy to get dragged down by events of the past that rear their ugly head and worry about the ifs and buts of what might happen tomorrow, next month even next year. Give yourself a break in time and focus on what matters right here, right now.

Eat More Plants
Increasing your fruit and vegetable intake will do you nothing but favours, specifically in terms of boosting your vitamin and mineral levels. More and more wellbeing practitioners are recommending a plant-based diet in order to help cure a range of physical ailments, as well as to aid with weight loss and help boost your energy.

Whilst our bodies benefit from the proteins and iron that are associated with the consumption of meat and fish, they can at times become troublesome for our digestive system to process, especially in large doses. Gut health is such a big driver when it comes to living a healthy lifestyle as neglect to the gut and general digestion can cause food intolerances, insomnia, apathy, and general irritability.

If in doube, just remember healthy gut, healthy life.

Cut Back On The Booze
Alcohol is not our friend when we want to start making healthier choices in life. It not only provides us with empty calories and a sore head, excessive alcohol consumption results in both emotional and physical repercussions like anxiety and dehydration. In the spirit of not taking any drastic measures, start with cutting back your wine intake and start reaping the benefits from day one!

Healthy living at The Sanctuary
Adopting a healthy lifestyle isn’t limited to focusing on the physical side of things. The power of the mind-body connection means that once you start making positive changes to your physical lifestyle, your mind will benefit from it too.

At The Sanctuary we realise that your journey to peak health and wellness is a marathon, not a race! Balance is key and all of our practices are designed to take a proactive, but gentle approach to helping you reach your goal of creating a harmonious and healthy life.

The idea for The Sanctuary Marbella was conceived following owner Francesca’s own personal health journey, which led her to establishing her first health retreat 14 years ago.

Whilst there is no shortage of fitness camps distributed across the world, Francesca noticed a gap in the market for a holistic wellness destination that incorporates practices to focus on mind, body and soul. The concept of the Sanctuary was to provide a safe, discreet, luxurious environment to full indulge in your complete personal health, in a way that is a real treat rather than a chore. The stunning views paired with a year round sunny climate are just the icing on the cake that led us to our own little paradise that we now call home in Marbella on the Costa del Sol.

Luxury wellness destination
It doesn’t have to be all boot camps and barking orders. We’ve created an environment where your mind and body get to truly let go, feel free and relaxed to support your journey to becoming the best version of yourself.

Whether you choose to spend an afternoon floating around our stunning infinity pool or you prefer to indulge in a massage, every activity you choose to partake in at The Sanctuary will allow you to be present and give you the head space to breathe and focus on whatever it is that your heart truly desires in life.

Marvellous Marbella
Marbella is one of the only places in Europe that offers sunshine and balmy temperatures year round. Even on the odd chilly winters day, it’s a pleasure to stroll along the beach listening to the waves lap at the shore, or hike into the mountains to lap up the sprawling views.

Spain is reported to be one of the healthiest nations in the world and we believe that is due to the vibrant culture combined with delicious, fresh food and outdoor living. Easily accessible from both Gibraltar and Malaga airports, Marbella is just a three hour flight away from most major European airports. Almost the same time you may spend on your daily commute to and from work!

We have chosen a location that gives you the peace and tranquility that you need, surrounded by the natural beauty of the idyllic Andalusian countryside.

Our heavenly house
The Sanctuary has been created with profound love and attention to detail. Every part of the property aims to offer total serenity thanks to the beautiful landscaped grounds which look out onto awe inspiring views.

We understand that variation is key and we are fully equipped to enrich every aspect of daily life. The Sanctuary provides a harmonious balance of social spaces and quiet places. Whether you fancy dining with friends at our wild restaurant followed by a classic movie in the Rooftop Cinema or you prefer to be at one with yourself in the Spa, our heavenly house offers something for everyone.

Likeminded souls
It is always easier to achieve your goals when you have a team of cheerleaders behind you! At the Sanctuary, everyone is in it together. Both the staff and your peers come together to create a supportive and motivating environment, whilst simultaneously respecting privacy and discretion. Positive social interactions with like minded souls is exactly what we all need to grow and start believing that anything is possible when we put ourselves first.

Food for thought
Healthy eating does not need to be restrictive. Our meal and juice plans help you to realise how delicious a healthy diet can really be. Our Michelin Star Chef will tailor make scrumptious meals that you can recreate at home and will get your taste buds excited for making healthier choices in life. Your body craves the fuel it needs to succeed and you will be amazed at how eating a balanced, nutritious diet will give you the motivation you might be lacking in order to achieve your health goals.

Join us in heaven
A 5-star break at the Sanctuary is the perfect opportunity to recalibrate and re-align. Your journey to fulfilment starts with self-love and nurturing and we provide you with a luxurious, safe space to start making positive changes in your life. Whether you feel stuck in your day-to-day life, or you simply want to have a healthy getaway to help your weight loss, we are here to fulfil every aspect of nourishing your mind, body and soul.