Le Prince Maurice Wellness Programme

WELLNESS PROGRAMME

Bodydoctor fitness at Le Prince Maurice‘Lose weight and gain fitness in record time. With the Bodydoctor’s workout anything is possible’.It comprises a complete resistance and cardiovascular programme to tone the body and buildlean muscle.

The programme is suitable for everyone. It will work if you are overweight, unfit or recovering froma major illness.

Experienced Bodydoctor trainers will guide you through a detailed set of exercises coveringmuscle building resistance work to build lean muscle and boost your metabolic rate, followed bya cardiovascular work-out to burn fat and exercise your heart and lungs. Following yourintroduction to the Bodydoctor at Le Prince Maurice, the exercises can be modified to be done athome with the minimum equipment.

To get the maximum benefit from the programme it is important to eat right as well as exerciseright.

BODY DOCTOR

Personal Fitness and Wellbeing Rs 2,800per session

The Body Doctor program designed to give you a full body workout andat the same time burn the maximum amount of fat.Choose a suitable time and our personal trainer will guide and assistyou in complete body awareness through correct training methods.

Personalized 3 day and 5 day programs can be organized

Prices exclude 15% V.A.T.

SOUL THERAPY

Kundalini Yoga Tuesday and Thursday / 08h00Private sessions Rs 2,200Group sessions Rs 800

per personTai Chi ChuanPrivate sessions Rs 2,200

Prices exclude 15% V.A.T.

5 Star Healthy CuisineLe Prince Maurice is renowned for its creative cuisine. Now some of the best chefs in the worldturn their hand to providing food which not only looks and tastes delicious but which has alsobeen put together in line with the principles of the Bodydoctor programme.

The healthy menus at Le Prince Maurice have been put together in consultation with Bodydoctornutritionist Amanda Moore and follow the bodydoctor’s simple tried and tested principles.Emphasis is on boosting nutrients and cutting out foods which have a negative effect on the body.For example, all food made with sugar or white-refined flour, like bread and pasta should beavoided and that you should eat at least twice the volume of vegetables as protein.

The simple rules laid out by David Marshall are that clients eat;Moderate amounts of high quality low fat protein (fish, nuts, seeds, poultry).• At least twice as much vegetables as protein foods.• No refined carbohydrates or sugar - ie: no white bread, no refined sugary desserts.• Moderate amounts of low-glycaemic index, ‘slow-releasing’ carbohydrate likebrown rice, rye bread, porridge, pulses.

• At least 2 litres of water.• Moderate amounts of fruit. Fruit eaten with a meal or with a few nuts or seeds tocounteract quick releasing sugar.

Day no. Breakfast Lunch Dinner Snacks1

Mauritianpetitlemon inwater

Juice - Apple, pear andbeetroot juice with milkthistleWater

Choice of buffet fruits withat least a tablespoon ofground linseed (this isnecessary to carry outtoxins)

Green vegetable saladwith citrus fruits

Fresh pineapple platterPeppermint tea or hotwater and lemon

Pumpkin cold soup withginger

Grilled fish of the day(small)Wild rice saladMixed salad

Fresh fruit skewers

At least 8 glasses water;unlimited herbal teas andvegetables

Mid morning and after-noon - fresh ginger tea

Pre-dinner: glass ofhealthy juice of the dayand nuts

2


Juice - Papaya and fennelrefresherWater

Mixed fruit salad sprinkledwith a tablespoon ofground linseeds

Tomatoes and fennelterrine with Melissa leafRaw fennel salad and agrapefruit dressing

WatermelonPeppermint tea or hotwater and lemon

Palm heart salad

Giant prawns with brown/wild rice and vegetables

Fresh fruit salad withginger

At least 8 glasses water;unlimited herbal teas andvegetables


Pre-dinner : glass ofhealthy juice of the dayand pumpkin seeds orpre-dinner snack ifsuitable

3


Juice - Green cleansingjuiceWater

Breakfast Smoothie withpapaya and banana (notyoghurt see below)

Large mixed salad withseasonal vegetables

Tropical fruit saladPeppermint tea or hotwater and lemon

Tomatoes in pistoudressingSteamed fish with ginger(small)Brown RiceLarge portion cookedvegetablesMixed tropical fruit graniteAt least 8 glasses water;unlimited herbal teas andvegetables

At least 8 glasses water;unlimited herbal teas andvegetables.


Pre-dinner : glass ofhealthy juice of the daywith suitable pre-dinnersnack

3 days detox menu at Le Prince MauriceProgramme :Each morning before breakfast kundalini yoga ‘cleansing programme’ with Ingrid.Over 5 days : The Guerlain Imperial drainage and toning programme with seaweed wraps. Start on dayone of the cleansing diet.Guests may also be provided with brush or loofah and encouraged to brush their skin while showeringdaily to encourage the skin to detoxify.Note :Guests should be discouraged from this programme if they are suffering from blood sugar imbalance,diabetes or are on any medication.If clients want to be totally dairy free they can choose buffet fruits /nuts/ seeds instead of thesmoothies.It is really important to eat vegetable fibre while doing this rather than simply starving yourself as thefibre will help remove the toxins. Vegetable portions should therefore be generous. For this reason it isalso ideal to use brown rice rather than white if you can possibly get it.

Nutrition with Bodydoctor FitnessFor your body to feel lean and full of vitality it is not only important to get your exercise programmeright, but also to nurture the body with the nutrients it needs and avoid the toxins which zap usof vital energy. The programme is based on solid scientific research and the basic principle thatwe should be eating the foods that our bodies were designed to thrive on.

The Bodydoctor at Le Prince MauriceBodydoctor Nutrition Principles :Stop counting calories and weighing yourself, instead adopt a healthy eating programme, whichwill last you a life-time. Your weight will stabilise and you will feel great! It does take time to changehabits, so go easy on yourself and if you do have an occasional lapse, do not get disheartened, justpick yourself up and start from where you left off.

1. Eat complex carbohydratesSugar, white bread and starchy refined carbohydrates are out. These foods drain the body ofnutrients and though they may give you a quick energy burst, can ultimately leave you feeling tiredand craving sugar. When eaten in excess these foods can lead to obesity, diabetes andcardiovascular problems. Fill up on green vegetables, pulses, brown rice and whole grains, thesefoods will give you lasting energy throughout the day. Avoid added sugar, fizzy drinks, white bread,pastries, pizza and pasta. Limit your intake of wheat and experiment with other grains such as rye,oats, millet and buckwheat.Choose complex carbohydrates like green vegetables, unrefined rice, lentils and pulses, oats, ryeand non-wheat wholegrains. Avoid all sugar and white flour products.

2. Eat your greens!Fruit and vegetables should form the majority of what you eat.Aim to fill at least half your plate with vegetables at each main meal and eat fruit throughout theday. Choose as wide a range of colours as possible but avoid starchy vegetables like potatoes andparsnips.

3. Increase good fats and cut out the badThe omega 3 and omega 6 fats are vital to help fight infection, stimulate metabolism, maintainoptimum mental function, keep hormones in balance and keep skin looking vibrant and healthy.These fats cannot be made in the body and must come from your diet. The richest sources areoily fish (tuna, mackerel, salmon, herring) and nuts and seeds.

4. Eat low fat sources of proteinProteins are the body’s building blocks. You need protein to make bones, ligaments, nail and hair,skin and to repair and build muscles. Amino acids from protein also form and control theenzymes, hormones and neurotransmitters, which control the body’s basic physiology and mood.Try to include some protein for breakfast to balance blood sugar throughout the day and followyour exercise programme with a protein meal or snack to help build and repair muscle fibres.Choose low-fat sources of protein such as fish, chicken, quinoa, tofu, lentils, eggs, brown rice, nutsand seeds. Limit your intake of dairy foods and red meat.

5. Drink enough waterThe human body is almost 70% water and your level of hydration influences nearly every physicalprocess, including, muscle function, mental state, digestion, circulation and excretion. Try andmake it a habit to drink more water than your body actually craves - you won’t feel thirsty until youare becoming dehydrated. Cut down on tea and coffee, which are diuretics and will make yourbody excrete more water and try herbal teas instead.Drink at least 8 glasses of fresh water each day. Drink an extra half-litre for every half-hour youexercise.

6. Eat your food in as natural state as possibleTry to choose food which is as un-adulterated as possible - fresh cuts of meat or fish, un-refinedcold-pressed oils, wholegrains and vegetables. Mother nature carefully provided us with the rightbalance of nutrients and fibre in these foods and once they have been processed, nutrients arelost and chemicals are added. Avoid pre-packaged, pre-prepared foods and take care to minimiseyour intake of preservatives and additives, many of which can upset the body’s natural balance.Choose fresh whole foods and avoid additives and chemicals.

7. Avoid coffee and alcoholAlcohol and coffee rob the body of vital nutrients, put a strain on the liver and adrenal glands andwill disturb blood sugar balance, zapping your energy and vitality. Alcohol is also very high incalories. Avoid alcohol and coffee for at least the first six weeks of your programme, especially ifyou aim to lose weight. Thereafter minimise your consumption !Drink lots of water and herbal tea and avoid alcohol and caffeine.

What can I eat ?You can follow the above principles and still have a rich and varied diet. The table below lists somegreat healthy foods to choose from.

Week 1 Breakfast Lunch1 Bio-yoghurt with fresh berries and tablespoon seeds

Healthy juice of the day

Herbal teas.

Scallops and grapefruit salad with green leaves

2 Fresh fruit platter with nuts and natural yoghurt Pumpkin cold soup with ginger, crab meat withcoriander

Rye bread toast

3 Buffet : choose from fresh fruit, yoghurt, rye breads,seeds dried fruits, eggs

Citrus salad with water prawns (beach menu)

4 Cottage cheese with rye bread and fruit. Nicoise salad with fresh grilled fish

5 Papaya Breakfast smoothie Romaine salad with chicken and parmesan.Tomato dressing

6 Bircher muesli Toasted goats cheese salad(with cheese on rye)

Dinner SnacksPalm heart salad

Grilled lobster with wild rice and local steamed vegetables

Fresh seasonal fruit served with polenta biscuits and raspberries

Evening snack - glass of healthy juice of the day

Melon and sultana salad with scallops

Grilled fish of the day, steamed with ginger served rice and stirfried Asian vegetables

Fresh fruit salad with ginger


Green salad with local herbs

Crispy vegetable salad, seafood kebab

Aromatic spiced rice

Mango passion fruit and guava granite


Yellow lentil soup with chicken

Grilled catch of the day served with roasted vegetables

A selection of local fruits


Market vegetable soup with mixed seeds

Grilled fillet of beef with buckwheat seeds, roasted tomatoeswith thyme and green saladPineapple and papaya carpaccio with coriander


Vegetables and fruits from the market cooked in greek style withcoriander, wine and olive oil

Giant prawns with Asian stir

Evening snack - glass of healthy juice of the dayUnlimited raw vegetables and herbal teas

14 days wellness programme

Week 2 Breakfast Lunch1 Bio-yoghurt with fresh berries and tablespoon seeds

Healthy juice of the dayHerbal teas

Leeks and smoked duck fresh salad with greenleaves and citrus fruits

2 Fresh fruit platter with nuts and natural yoghurt



3 Buffet : choose from fresh fruit, yoghurt, rye breads,seeds dried fruits, eggs


Tomato salad with dried figs (or fresh) and pinekernels OrTomatoes, dried fig with blue cheese and greenleaves

4 Watermelon breakfast smoothie


Dorado carppacio with ginger

Green leaves

5 Cottage cheese with rye bread and fruit.


Melon and sultana salad with poached scallopsand green leaves

6 Bircshler muesli


Platter or smoked salmon and marlin, capers andlemon with large crunchy green salad.

Dinner SnacksMixed vegetables on toasted cereal breads

Deep steamed fish fillet, pan fried vegtables with olive oil

Mint jelly with exotic fruits


Unlimited raw vegetables and herb teas

Melon and sultana salad with poached scallops

Giant prawns with pumpkin fricassee Mauritian style.Green salad with herbs


Unlimited raw vegetables and herbal teas

Green leaf salad with herbs

Grilled fish of the day local sauted vegetables



Pumpkin cold soup with ginger, crab meat and coriander

Grilled beef fillet with buckwheat seeds, black lentil fricassee.Vegetables

Seasonal fruits




Grilled fillet of beef with buckwheat seeds, roasted tomatoeswith thyme and green saladPineapple and papaya carpaccio with coriander



Mixed salad

Giant prawns with rice noodles and Asian vegetables

Fresh fruit salad with ginger. Sherbet selection.



Kundalini YogaIt is known as the mother of all Yogas and the most powerful yoga known. Brought to the west in1969 by Yogi Bhajan, it produces results 16 times faster than ordinary yoga.

It's power comes from the Kundalini, an enormous reserve of untapped potential within each ofus. It is normally depicted as a coiled or sleeping serpent, located in an area towards the baseof the spine.

By gradually and safely awakening this serpent and employing its power, you will benefit greatlyfrom an elevation in consciousness, promotion of physical wellbeing and an expansion ofawareness. You will feel more relaxed and at ease with yourself. Your life will be transformed intoone which is happy, healthy and harmonious.

Kundalini is aboutenlightenmentmanifestationand liberation.

T’ai Chi ChuanThe forms of Tai Chi Chuan are a traditional Chinese approach to exercise, meditation, andpersonal growth. Practiced both for health and self-defense, its graceful, flowing movements areat the same time beautiful, healthful and powerful. Its practice promotes an inner calm and atranquil attitude, enhancing self-awareness. Tai Chi springs from emptiness and is born of nature.It is the source of motion and tranquility and the mother of Yin and Yang. The body weight orcenter of gravity of the practitioner sinks into the abdomen and trunk of the body, thus allowingmore relaxed and deep breathing. With the mind quieted, the heartbeat slows down, anddifferent muscular, neurological, glandular and organ systems function in a more balancedfashion. The practice of Tai Chi Chuan is harmony and understanding of the ways of the world.

Choisy Road, Poste de Flacq, MauritiusTel : (230) 413 9100 - Fax : (230) 413 9130Email : [email protected] - Website : constancehotels.com

Le Prince Maurice Wellness Programme

Documents

bodydoctor programme

body doctorpersonal

complete body awareness

body workout andat

cardiovascular programme

08h00private sessions

group sessions rs

moderate amounts of