Almond Bakewell Vegan Panna Cotta

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This notoriously creamy dessert might have seemed off-limits to plant-based eaters but thanks to Rude Health, the whole family can enjoy this Almond Bakewell Vegan Panna Cotta!

INGREDIENTS – Serves 4

450ml Rude Health Almond Drink

1/4 cup maple syrup

1/2 tsp agar powder

1 tsp vanilla extract

1 tsp almond extract

25ml Amaretto (optional)

A handful of toasted almonds

For the compote:

A handful of fresh or frozen pitted cherries

1 tbsp maple syrup

 

METHOD

In a medium pan, add the Almond Drink, maple syrup and agar powder and stir well to combine.

Add the vanilla and almond extract and stir again.

Whilst stirring the mix continuously, place over medium heat and bring to the boil. Once it begins to boil, turn it down to a simmer for two minutes still stirring continuously.

Take it off the heat and add the Amaretto if using.

Pour the mixture into a jug. Divide the mix between the moulds or ramekins on a tray.

Leave the mix to cool to room temperature for 20 minutes and then put in the fridge to chill completely, for at least an hour.

Whilst cooling, make your compote by placing the berries and maple syrup in a saucepan over medium heat. Stir until the berries are soft and broken up a little. This should take about 20 minutes.

To serve, turn the panna cotta from the moulds out on to individual serving plates or serve directly from the ramekins.

Top with the compote and toasted almonds.

recipe – Rudehealth.com

Why I Move… With Alice Liveing

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Alice Liveing was at the cusp of the wellness boom as a PT, fitness ambassador and social media phenomenon. Much like the industry, Alice has evolved and her approach to vigorous fitness has rerouted. Finding balance in her training, Alice chats to us about how she finds joy through fitness and how she uses social media to spread her zeal for exercise. Specialising in strength training, Alice has honed her skills as a trainer by helping others feel stronger, her passion is infectious and being a total powerhouse herself, there’s no wonder she’s continued to retain such a strong community of followers over ten years down the line. Delving into how she fuels, prioritises recovery and seeks motivation, Alice shares all her tips and tricks on why she moves!

Why do you move?

Moving is something that makes me feel my very best. It clears my mind, helps me to relieve stress, focuses me on fuelling my body, makes me feel strong, and it’s something I genuinely enjoy doing. 

What are some of your earliest recollections of physical activity as a child? 

I’ve danced for as long as I have walked, and it was a huge part of my life growing up. I originally dreamed of being a professional dancer, but ended up pursuing musical theatre instead. I was never a sporty kid, however, so dance was my way of moving my body. 

What inspired you to pursue a career in fitness? 

I love how fitness makes people feel. Exercise can turn your life around. It can literally change you as a person, and give you so much strength and empowerment. I love being a part of that journey, particularly for women. It’s the best job in the world for me.

What type of fitness do you regularly incorporate into your routine? 

Strength training, boxing and walking. These are my favourite ways to move my body right now. 

How do you use nutrition as a tool to better your performance?

Green Chef is my secret weapon for helping me feel my best. For me, exercise and nutrition go hand in hand. If I don’t fuel my body and give it what it needs, then I don’t feel as energised for my workouts. Fueling my body so that I have sustained energy throughout the day is just as important to me as my morning workout. Having my fridge stocked with a variety of delicious dinners from Green Chef lets me listen to my hunger cues and know that I can easily whip up something nutritious. 

What is your go-to meal post-workout? 

My go-to meal post-workout is always a Green Chef ‘quick’ meal. This tasty plant-powered Harissa Nut Stuffed Portobello Mushroom dish takes 25 minutes to whip up and has nearly 16g of protein. I love exploring the variety of dishes Green Chef offers as it challenges me to try new things and breaks me away from any recipe ruts. 

How has your approach to fitness evolved since you entered the industry? 

My approach has changed so much. When I started out in the fitness industry, I was laser-focused on being as lean as possible. It felt like my abs were my advertising and I really felt the pressure to maintain this physique to prove that I was good at what I did. What I quickly realised though, was that being lean wasn’t necessarily conducive to being healthy, and I had to basically go back to the drawing board to really learn and understand what being ‘healthy’ truly meant. This meant addressing my relationship with food, with my body and with exercise, and I can now thankfully say that I have found such a happy place where I feel I have a good balance with all those things. 

How do you prioritise recovery and listen to your body’s cues? 

After any workout, fueling your body so that it gets the nourishment it needs is the most important thing. Making sure that my post-workout meal has enough protein and carbs to replenish my body and support my weight training can be time-consuming. That’s why I love Green Chef – their meals are created by Registered Nutritionists and the recipe cards show the macros for each meal so I’m always informed about what I am eating. It’s a big help when I’m back late in the evening and I know my fridge is stocked with goodness. 

I look at my week ahead and choose a selection of recipes that support my workout routine. For example, if I know I have an intense weight session on Thursday, I’ll make sure to choose a recipe with a ‘high protein’ tag for that day. 

What motivates you to exercise?

The ‘feel good’ factor. Nothing beats that feeling post-workout and that sense of accomplishment. I also am very motivated by strength goals, or skill-based goals like getting 10 pull-ups in a row, or improving a boxing combination. I love the journey of learning new things all the time and that really motivates me. 

How are you reshaping the conversation on social media about fitness to focus less on body image? 

I guess there are quite a few things I do that I think help this: 

• I don’t use my body to sell my services. I’m a great coach, with years of experience, so I don’t need to use my body to sell this. I think we massively underestimate how much genetics etc play a role in how someone looks, and so it’s disingenuous to sell training programmes or products off the back of one person’s physique.

• I am so careful with language. How we speak about our bodies, especially within the fitness space is so important in shaping a positive relationship with exercise. This means that I’m very conscious about the language I use online and in my coaching. 

• My content is all about education. I want to empower women to feel stronger in themselves and get the most from their training, and that has nothing to do with how they look. Education gives them the knowledge they need to go on their own fitness journey and so I focus my energies here. 

What is your favourite exercise class in London right now? 

Outside of my app Give Me Strength, I am loving JAB boxing club. I go twice a week and I’m totally obsessed. The vibes are excellent, and I’ve never once been in a class where a coach has mentioned diet culture narratives. It’s all about feeling strong and powerful and I love that. 

What are the fitness essentials that help you stay on track?

Met Cons are the best lifting shoes I’ve ever tried. I love my Oura ring for a more holistic approach to exercise and recovery. I use LMNT hydration sachets when I’ve had a particularly sweaty session. But beyond that, there’s little I use or need to feel my best except consistent training and mostly nourishing food. 

If you’re in a rut with your fitness regime, what is your one tip of advice for pulling yourself out? 

Start small. Don’t put pressure on yourself to get right back to it. Start with a short walk, something that gets you moving and gets your heart rate up without the pressure of ‘needing’ to do a certain amount. And be kind to yourself. Very few of us have unlimited amounts of motivation. We all mostly go through waves of feeling super motivated, and not, and that’s ok. Ease yourself back in, and make it work for you. And, make sure whatever you’re doing is something you enjoy!

Learn more about Green Chef, the recipe box delivery!

words by Isabelle Shury

*CLOSED* WIN An £800 Sober Self-Care Luxury Bundle: Hotel Stay, Massage & More!

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Hip & Healthy has joined forces with renowned Sobriety Coach and Founder of Love Life Sober, Christy Osborne, to bring you a luxurious sober-inspired competition, helping elevate your self-care routine in the best way possible.

YOU could be the lucky winner of amazing prizes from some of our favourite brands that all celebrate the art of being sober!

Prize Includes:

Clean Co: Win 6 bottles of delicious alcohol-free drinks with CleanCo! Each valued at £16.00, for a total prize value of £96.

Ruuby: Treat yourself to relaxation and rejuvenation with a 60-minute Bespoke Ruuby Massage delivered direct to your door, valued at £76. Let the stress melt away as you indulge in this luxurious spa experience!

Christy Osborne: Transform your drinking habits with the expertise of renowned Sobriety Coach, and Founder of Love Life Sober, Christy Osborne, a double-certified life coach specially trained to transform your relationship with alcohol. Whether you want to drink less or just take a break, Christy offers bespoke support for women who are ready to get back in control of booze. Win a prize package worth £400! Receive one hour of personalised coaching and plan tailored to your goals, along with a 30-day self-guided course packed with tons of resources, including daily journaling prompts and videos to support your learning. Plus, enjoy a special discount on additional coaching sessions to continue your journey to success!

Inhabit, Queen’s Gardens: Ready for a getaway? Win a one-night stay with breakfast included at Inhabit, Queen’s Gardens. With 6 months validity and additional terms and conditions, this prize is valued at approximately £250. Experience comfort and relaxation at this boutique hotel retreat!


*Terms and conditions apply. Must be 18+ to enter. Competition closes on the 2nd May 2024. Entries limited to the UK only. If you do not opt-in your details will not be shared at all, unless you win and then your address is shared for the prize to be fulfilled ONLY, after which your details are discarded. Prize valid for 6 months after the winner is announced.

Got A Running Event Soon? Here’s How To Prep For Race Day

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Running is having a resurgence. It seems as though everyone is making a Strava account or entering a race in some capacity, and as somebody who is a huge advocate for running, for both physical and mental health, nothing brings me more joy than seeing people out pounding the pavement in the pursuit of enter their running era! So much so, that I’ve decided to launch my own run club based in SW London (Richmond, Twickenham, Teddington to be more precise), DASH RUN CLUB. If you’re local do give me a follow on Instagram where I post details on the group runs!

We’re just a few weeks out from some of London’s major running events, including the London Landmarks Half Marathon on the 7th of April (which I’m partaking in) and of course, the biggie, the TCS London Marathon on the 21st of April. With long runs in the bank and tapering on the horizon, it’s time to start prepping the big day. If there’s anything I’ve learned with racing, it’s that there’s no such thing as being too organised, because being stressed out right before a race is not going to do you any favours.

PREP YOUR BODY

With the main bulk of the training under your belt, it’s time to focus on getting your body as nimble as possible for the big race. Around 5-7 days prior, a sports massage is going to act as a tonic to re-oxygenate tired muscles and break down tension so that you’re pain-free for race day. Urban have a selection of expert therapists on hand who specialise in sports massage, coming to your home to make the experience as seamless as possible. Tapotement, gentle stretching, compression and mobilisation of the joints are used to ease muscle tightness, which if not addressed, can limit your stride length. Aside from the benefit it will have on your performance, it’s a wonderfully indulgent experience that will calm any pre-race nerves that may be building! Be sure to note with the therapist that you’ve got a race coming up.

TAKE RECOVERY SERIOUSLY

This is an area you should have been diligent with throughout your training, but as you approach the final stretch you must be even more attentive to ensure you don’t garner a scuppering injury at the last hurdle. We’re bombarded with gadgets and gizmos, treatments and therapies that declare they aid recovery, and there are a few I’d recommend that are seriously effective. 

Cryotherapy is a game-changer, there’s a reason elite athletes are embracing the sub-zero temperatures, and it does wonders for your performance. Aside from the fact that it reduces inflammation and injury swelling, it also relieves muscle pain and enhances recovery times. It’s no coincidence that every time I’ve been in a cryo-chamber myself, I feel a sense of vitality that nothing else gives me. It completely renews my energy, leaving me clear-headed and spritely, perfect the day before a race. There’s a new wellness hub in Richmond that I’ve recently visited for cryotherapy, KOYO as well as The Body Lab in Kensington.

Nail a mobility and stretching routine that you can follow on the week leading up to race day. If you suffer from stiff hips, focus on hip openers…if you’re prone to tight hamstrings, take time to lengthen them with some stretches…if you have tight calves…you get the idea! This sound is specific to your body so have a play around with what feels good. It’s well worth having a foam roller on hand and if you’re in the market for tech, the Hypervolt massage gun is superb.

FUEL EFFECTIVELY

Energy gels play a vital role in replenishing your energy during a race to sustain performance. I can’t stress enough the importance of never experimenting with a new energy gel on race day. Try and test gels pre-race during your runs to make sure they don’t give you a dodgy tummy, especially if you have a sensitive stomach. The ingredients vary between gels, with some containing caffeine, sugars, isotonic etc, so finding your match is important to ensure the gel has the desired effect. I’ve been training with the SiS Apple Beta Fuel Dual Source Energy Gel + Nootropics with 40g of carbs and it delivers that boost I’m hankering for mid-run. Timing-wise, for my half marathon I plan on slurping a gel (slowly may I add) around 45 minutes into my half marathon and then again if I feel like I need it at approx 75 minutes in. For marathon fuelling, it’s recommended to replenish with 60 grams of carbs per hour, so depending on your gel dosage, make sure you’re stocked up on the right amount.

My other go-to product that I’ve been using for years is Innermost’s Energy Booster which is essentially a pre-workout, without the jitters and unwanted ingredients. It’s my secret weapon rocket fuel!

MAKE SURE YOU’RE HYDRATED

Sweating aka losing fluid is almost certainly going to occur during the run so making sure you go into the race adequately hydrated is key to avoid cramps and dehydration. Take on lots of fluid the day prior to the main event, you don’t want to be chugging down lots of water only to need to toilet on the start line. I’ve become obsessed with HUMANTRA’s electrolytes sachets, which contain 100% natural ingredients, and will definitely be biohacking with one of these the morning of race day as they give 4x more effective hydration than regular water…meaning more hydrated and less peeing!

CARB UP

Carb loading isn’t a myth, you want to be increasing your carbohydrate intake (whole carbs rather than refined carbs) in the week leading up to your race, not just the night before. This doesn’t mean to say every meal needs to be pasta, carbs come in many different forms, such as whole grains, potatoes, legumes and rice, so make sure you’re incorporating these into your meals, as well as quality sources of protein and healthy fats! PS. a big bowl of pasta the night before doesn’t go a miss!

Think about what you’re going to eat the morning of race day in advance. If it’s sourdough with peanut butter and banana or porridge with berries and seeds that have worked wonders during your training, then stick with it. Bear in mind your journey and timeframes from eating to the start line so you don’t get a cramp, or likewise you’re hungry again! Overnight oats are a great option if you need something on the go that packs in the slow-releasing carbs and is what I’ll be scoffing on the train up to London Landmarks.

REST

Arguably the most important tip, make sure you rest! Don’t go crazy in the gym the week leading up to race day, maybe a gentle yoga flow but nothing strenuous that will leave you with DOMs. If you’re following a running plan, it’s likely to feature an interval run or shake-out run but that should be the only training, you want fresh legs for race day!

Getting in a solid 7-8 hours is always a good idea but it’s crucial in the lead-up to a big race. My Whoop helps me stay on track with this, and if you’re a fellow Whoop-er you can bet my strain score will be low and my recovery score will nearing 100% for race day.

PLAN YOUR KIT

It’s a good idea to give your kit a test run to make sure you’re comfortable to race in it. A BIG no-no is wearing brand new trainers, make sure you’ve worn them a few times before, for at least one long run, so you know they don’t rub or hurt your feet. Shorts with pockets are a good idea if you need to hold personal items and gels or opt for a running vest with easy access compartments. Check the weather forecast, I always pack a cap if there’s a chance of rain and my running sunglasses if the sun’s shining!

PLAN YOUR ROUTE

I’ve been caught out in the past with public transport being rammed and nearly missing my start time (likely a LimeBike came to the rescue but not ideal for the legs)…don’t let this be you! Make sure the trains are running and leave extra time in case. Note there are likely to be road closures that could affect your journey and also check for pesky train strikes.

words by Isabelle Shury

From Military Roots to Mainstream Fitness: Have You Tried “Rucking” Yet?

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In recent months, a unique trend has been gaining traction in the fitness community – rucking. Originating from military training routines, rucking involves walking briskly while carrying a weighted backpack or rucksack. But what sets it apart from other fitness routines is its relatability – it’s not about flashy equipment or complicated moves; it’s about putting one foot in front of the other, just like we do every day. It’s the kind of workout that feels familiar, yet somehow refreshingly different.

What was once solely a regimen for soldiers has now expanded its reach to become a favoured workout among fitness enthusiasts worldwide. Whether you’re a seasoned athlete looking to switch up your routine or a beginner dipping your toes into the world of fitness, rucking offers something for everyone. It’s a workout that meets you where you are, whether you’re hitting the trails or pounding the pavement in your own neighbourhood.

But rucking isn’t just about physical fitness – it’s about mental well-being too. There’s something meditative about the rhythmic motion of walking, the steady thud of your feet hitting the ground, and the quiet solitude of being alone with your thoughts. It’s a chance to unplug from the chaos of everyday life, to breathe in the fresh air, and to reconnect with yourself and the world around you.

Below we’ll explore the growing interest in rucking, examining its origins, its physical benefits, and its distinct impact on mental well-being. So grab your backpack, lace up your shoes, and discover its boundless benefits.

The Origins of Rucking

Rucking traces its origins back to military training programs, where soldiers would trek for miles carrying heavy packs as part of their conditioning. This practice wasn’t just about physical strength – it was a test of mental fortitude and resilience, pushing soldiers to their limits and preparing them for the rigours of combat. Over time, military personnel came to appreciate the holistic benefits of rucking – not just for building muscle and endurance, but for fostering camaraderie, discipline, and a sense of purpose.

As the years passed, rucking evolved beyond its military roots and began to capture the attention of civilians seeking alternative fitness routines. What started as a niche training method soon gained momentum, fueled by its simplicity and effectiveness. Unlike trendy workouts that come and go with the seasons, rucking is standing the test of time, proving itself to be a timeless and accessible form of exercise for people of all ages and fitness levels.

Today, it has transcended its status as a military drill and entered the mainstream fitness scene with a bang. From urban adventurers to outdoor enthusiasts, people from all walks of life are embracing the challenge and thrill of rucking. It’s not just about getting a good workout – it’s about tapping into the same sense of purpose and resilience that drove soldiers to trek through rugged terrain with heavy packs on their backs.

Benefits of Rucking

Low-Intensity Cardiovascular Workout: While rucking may seem straightforward, it delivers a surprisingly effective cardiovascular workout. The act of walking with added weight elevates heart rate and stimulates aerobic fitness, all without the high impact associated with activities like running or HIIT workouts. This makes it an excellent option for individuals looking to improve their cardiovascular health without subjecting their joints to excessive strain.

Muscle Engagement and Strength Development: Carrying a weighted pack while walking engages various muscle groups, including those in the legs, core, and upper body. Over time, this can lead to improved muscular endurance and strength. Rucking also challenges stability and balance, contributing to overall functional fitness.

Connection to Nature: Unlike many indoor workouts, rucking takes participants outdoors, allowing them to immerse themselves in nature. Whether it’s a hike through the woods, a stroll along the beach, or more of an urban adventure like exploring a new city, rucking offers an opportunity to disconnect from the stresses of daily life and reconnect with the natural world or a new environment. This aspect of rucking is particularly beneficial for mental well-being, as exposure to nature has been linked to reduced stress levels and improved mood.

Mental Health Benefits: Rucking not only provides physical benefits but also offers a valuable outlet for mental health. The rhythmic motion of walking combined with the peaceful surroundings of nature creates a conducive environment for mindfulness and introspection. Many practitioners find solace in the simplicity of rucking, using it as a form of meditation or stress relief.

Social Bonding: Rucking isn’t just about getting a good workout; it’s also a fantastic way to connect with friends or create a less intimidating first date. Instead of the usual coffee or drinks, suggest a ruck through the park or along a scenic trail. It’s a chance to bond over shared challenges and experiences while reaping the rewards of outdoor exercise and fresh air. Plus, the casual nature of rucking allows for easy conversation, making it an ideal setting for getting to know someone or catching up with friends without the pressure of a formal setting. And who knows, tackling a challenging trail together might just strengthen your relationship in more ways than one.

Incorporating Rucking into Your Fitness Routine

Getting started is easy and requires minimal equipment. Begin by selecting a sturdy backpack and gradually adding weight to it. Start with a lighter load and gradually increase the weight as your strength and endurance improve. Aim for a brisk pace while maintaining proper form, and gradually increase the duration and intensity of your rucks.

Donna Hay’s Pumpkin, Chickpea & Brown Rice Balls

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Donna Hay’s Pumpkin, Chickpea and Brown Rice Balls make for a perfect mid-week lunch that offers so much versatility. This vegan recipe also works brilliantly for sharing at dinner parties and is a recipe the entire family will love!

SERVES 4

400g butternut pumpkin, peeled, seeded and chopped

24 heirloom baby carrots

2 tablespoons extra virgin olive oil, plus extra for brushing

sea salt and cracked black pepper

1 x 400g can chickpeas (garbanzo beans), rinsed and drained

2 cups (400g) cooked brown rice

1 tablespoon finely grated lemon rind

1 teaspoon dried chilli flakes

1 clove garlic, crushed

2 teaspoons ground sumac, plus extra for sprinkling

1 cup coriander (cilantro) leaves, finely chopped

¼ cup (40g) sesame seeds

labne or coconut yoghurt to serve

mint leaves and baby (micro) watercress (optional), to serve

 METHOD

Preheat oven to 200°C (400°F). Place the pumpkin and carrots on a large baking tray. Drizzle with the oil, sprinkle with salt and pepper and toss to coat. Roast for 20 minutes or until golden and tender.

Place the chickpeas in a large bowl and roughly mash with a fork. Add the pumpkin, rice, lemon rind, chilli, garlic, sumac, coriander, salt and pepper and mix well to combine. Divide and shape the mixture into 2-tablespoon balls and flatten slightly. Press into the sesame seeds to coat and brush with extra oil. Place on a baking tray lined with non-stick baking paper and roast, turning halfway, for 20 minutes or until golden. Sprinkle with extra sumac and serve with the carrots, labne/coconut yoghurt, mint and baby watercress.

Recipe taken from Donna Hay’s cook book, life in balance, which is available to buy here

An Expert’s Guide To Longevity: How To Live Longer, Better & Happier

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Longevity is the buzzword for 2024 and for good reason. We’ve all heard the saying – “it’s the life in our years, not the years in life that count” and whilst that is certainly true, surely we are all striving for happy, fulfilled, healthy lives that are long as well. But with so many wellness hacks, apps and tracking devices it’s hard to know what is right for you and who to trust. One brand that is cutting through all the noise is Goodwood, in West Sussex. Off the back of their very successful Gut Health Retreats (they also offer Menopause focused retreats too), they’ve just released their very own Active Longevity Retreat set to redefine how we age. We caught up with the experts who created the programme to learn what some of their non-negotiable health habits are and their unique and proven approach to turning back the clock when it comes to our health.

Photograph by Christopher Ison ©

The Wellness Guru: Stephanie Moore
Stephanie Moore, a gut health expert, author and celebrity nutritionist, drew on her wealth of experience to create Goodwood’s Active Longevity Retreat. Using science-backed techniques such as proprioception, your body’s ability to sense movement, action, and location (one test of this is standing up from sitting cross legged without using your hands), foods that have been proven to boost cellular rejuvenation and gut-health hacks, Stephanie has honestly created what can be one of the most transformative retreats out there (and I’ve seen a lot). Stephanie herself has a better metabolic age and health now at 58 then she did at 28!

The Ayurvedic Expert: Dr. Sam Watts
Founder of Mind Body Medical, Dr. Sam Watts is the lead Ayurvedic consultant at Goodwood. He brings a breadth of knowledge to the retreat through his experience at his busy West Sussex practice and the years of work he’s done with cancer research at the Department of Primary Care at the University of Southampton, where he completed his PhD.

Wake Up Earlier
Both Stephanie and Sam wake up at the crack of dawn (around 5.45am to be precise). Stephanie explains that it is really important for our circadian rhythms that we are up and making contact with daylight within the first 90 minutes of sunrise. You don’t need to be outside – light through a window is absolutely fine, your retina just needs to connect with the light – this will then kick start your internal body clock and will have an impact on everything from your energy levels to your sleep.

Drink Warm Water with Salt First Thing 
Stephanie recommends drinking between 1-2 pints of warm water with grated ginger, a pinch of salt and some lemon in it to replenish our bodies when we wake up. The added salt makes the water more like that in our cells and therefore helps hydrate the body much more efficiently. 

Invest in Great Quality Coffee (and add cream not oat milk)
Intermittent fasting or time restricted eating has been proven to offer the body lots of benefits. Stephanie likes to keep her body in this state by having a coffee which has been shown not to raise blood sugar levels, but instead of drinking it straight, she likes to add double cream to it. Contrary to what you might think, double cream is largely fat and therefore also does not increase blood sugar levels and keeps the body in a fasting state. 

Reverse Aging with Kayakalpa
Dr Sam Watts introduced me to the concept of Kayakalpa and honestly it has been life changing! Rooted in an ancient system for total body rejuvenation, Kayakalpa originated in India and consists of a series of customised therapy sessions, herbal and mineral supplements, breathing practices, dietary guidelines, and daily living recommendations. Kayakalpa has been proven to quite literally reverse aging in those who practice and Dr Sam Watts has seen it time and time again in his clinic. In fact so brilliant is this ancient Indian tradition that Sam says it can reverse aging between 15 and 22 years – and that is the rule with this not the exception! I suspect we will be hearing lots more about herbal medicine and Kayakalpa over the coming years as this proven wellness trend is only just beginning to emerge here in the west. 

Enthusiasm and Purpose is Key
“The body takes its cue from the mind” explains Dr Sam Watts. It is the difference between having a reason for living as opposed to just not wanting to die. Sam explains that “it doesn’t have to mean building a multi-million pound business, it can be looking after your grandkids”, the important thing is that it is something that gives you a reason to get out of bed in the morning.

Dr Sam Watt’s Top Anti-Aging Herbs: Rasayanic 
Rasayanas are herbal medicines that strengthen, protect and revitalise the body. In fact, the literal translation of a Rasayana is “that which destroys ageing and disease”. They include: Ashwagandha, Alma, Brahmi and Turmeric

To book onto Goodwood’s Active Longevity Retreat or for more information visit Goodwood’s Website here.

SPECIAL Hip & Healthy Active Longevity Taster Day

May 23rd, £80pp – Goodwood Estate

Book here.

  • Photograph by Christopher Ison ©

10am – 11am Facial Scanner, products and sculpting session

The skin analyser clinically measures the surface of the skin using state-of-the-art digital imagery, combined with artificial intelligence and image analysis. Multispectral photos of the face, examining the complexion of fine lines and wrinkles, spots, pores, texture, porphyrins, UV spots, moisture and pigmentation. Therapists will guide you on the best skin care plan and how to benefit from a Gua sha to stimulate microcirculation of the soft tissue, which increases blood flow.

11am Gut Health and Longevity Talk

Our Resident nutritionist talk you through the latest science behind increasing your health span as well as your lifespan. This multidisciplinary approach that combines with the science of Gut Health is filled with practical strategies and lifestyle modifications to optimise your vitality and resilience as you age.

  • Photograph by Christopher Ison ©

12pm -13pm Lunch

Enjoy a two-course delicious Gut Health lunch, using the organic produce from Goodwood’s Home Farm. Lunch will be in the Farmer Butcher Chef, our exciting, flagship restaurant located just yards from Home Farm. It is the final stage in a unique process dedicated not only to showcasing our meat in terms of flavour, quality and provenance, but also to achieving the very best yield from our livestock.

13:30pm – 14:30pm Estate Breath Walk

A breath walk on the Goodwood Estate offers not only physical exercise but also a mental and spiritual retreat, allowing you to recharge and find balance in the midst of your busy life. It’s a simple yet profound experience that reminds you of the healing power of nature and the importance of taking moments to pause, breathe, and appreciate the beauty that surrounds you.

14:30pm – 15pm Mother Root Mocktail and Goodie Bag

To end your day with us all will be treated to a delightful Mother Root Mocktail as you collect your curated goodie bags to take home

Hip & Healthy Beauty Awards 2024

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The beauty world can be a daunting place, especially when it comes to finding serums, shampoos or foundations that actually work. But don’t panic, because we’ve done the hard work for you – scouring the shelves of our favourite beauty stores and the pages of our top e-tailers to determine the ultimate winners in the world of clean, natural beauty.

Hip & Healthy’s editors have been hard at work trialling and testing product after product to find everything from the top makeup must-haves to the best body care products, hottest hair heroes, amazing anti-agers, and more.

So, without further ado, meet 2024’s beauty awards winners.

Best For Sunless Tanning

Bare By Vogue Face Tanning Serum

Nothing perks your face quite like a tanning serum—a bold claim, yet for many, it stands as the ultimate beauty innovation. This hybrid formula combines skincare-grade components while giving a subtle bronzing effect, resulting in a supernatural glow…waking up looking sun-kissed never fails to make you feel fabulous!

Beauty Pie Awesome Bronze

Coco & Eve Bronzing Face Drops

Best Blemish Buster 

OSKIA Violet Water D-Spot

Tackling blemishes with all guns blazing, OSKIA’s Violet Water D-Spot works to clear as well as calm those angry, unwanted spots. The formula uses a natural Salicylic Acid derived from Violet Leaf Extract, the star ingredient to purify pores, alongside a potent Triple Colloidal Complex of Sulphur-Silver-Oats, Zinc, Vitamin C, Gotu Kola, Bisabolol, Prebiotics and Bakuchiol which miraculously calms inflamed blemishes.

Skin Accumax Advanced Nutrition Programme

TULA Breakout Star

Best for Oily Skin 

TULA Secret Solution

We’ve been watching US beauty gurus harp on about the wonders of TULA for years, so when they announced their arrival to the UK, we were eager to test it out and it did not disappoint. The Skincare Secret Solution Pro-Glycolic 10% Resurfacing Toner effectively works to balance the skin’s pH, with so many beauty buzzword ingredients thrown in the mix, glycolic acid, snow mushroom and hyaluronic acid to name a few, this toner does wonders for your skin’s texture.

Oskia Violet Water Treatment Tonic

Skin + Me Soothe + Smooth Light Moisturiser

Best Hair Product

FFØR

FFOR’s hair products boast a unique blend of premium ingredients that not only enhance hair’s natural shine and vitality but also provide long-lasting nourishment, making them a must-have for anyone seeking salon-quality results at home.

Rituals

Athletia

Best Hand Cream

Rituals

Rituals The Ritual of Ayurveda Recovery Hand Balm is a luxurious hand treatment with a rich formula that deeply hydrates and softens hands while leaving behind a delicate fragrance that lingers throughout the day. This makes it the perfect companion for moments of self-care and relaxation.

Healing Alternatives

Molton Brown

Best Body Product 

Aromatherapy Associates

Aromatherapy Associates’ sumptuous selection of body oils and creams offers a sensorial experience like no other, enveloping the skin in a cocoon of moisture and aromatic bliss. Thanks to their carefully curated blend of essential oils their products not only hydrate deeply but also promote a sense of well-being and tranquillity with each application.

Molton Brown

Tea & Tonic

Best For Sensitive Skin

Organic Pharmacy

Organic Pharmacy offer gentle yet effective solutions for those with delicate skin. Their soothing formulas calm irritation and redness while delivering nourishing botanicals that restore balance and hydration, making their hero products like the Carrot Butter Cleanser an essential staple in any skincare routine tailored to sensitive skin needs.

Tea & Tonic

Pai Skincare

Best Lip Balm

Rituals

Rituals’ Lip Balm is a decadent treat for the lips, providing intense hydration and protection against dryness. With its buttery formula infused with nourishing ingredients, it ensures lips stay soft, supple, and kissably smooth all day long.

Aurelia

Healing Alternatives

Best Face Mask

TULA

TULA’s Instant Skin Reviving Mask is a skincare saviour, as its potent blend of probiotics and superfoods works to detoxify, brighten, and revitalize the complexion, leaving skin looking refreshed, radiant, and positively glowing after each use.

Organic Pharmacy

Dr Sam’s

Best Facial Mist

de Mamiel 

de Mamiel’s Multi-active Hydramist adds a refreshing burst of hydration and nutrients for the skin, as its fine mist envelops the complexion, delivering a cocktail of botanical extracts and antioxidants that instantly revive and rejuvenate tired, dull skin, leaving it dewy, luminous, and revitalised.

Aromatherapy Associates

Anokha

Best Facial Oil

Sarah Chapman

Sarah Chapman’s iconic Overnight Facial is a luxurious elixir that truly transforms the skin. Its lightweight, antioxidant-rich formula penetrates deep into the skin’s layers to replenish moisture, restore radiance and promote a youthful complexion, making it an overnight skincare essential for those seeking age-defying results.

Athletia

Tea & Tonic

Best Cleanser

Tea & Tonic

Tea & Tonic’s Cleansing Balm is a gentle yet effective solution for your everyday cleansing ritual. Its purifying formula effortlessly removes impurities and makeup while maintaining the skin’s natural balance, leaving it feeling clean, refreshed, and rejuvenated without stripping away essential moisture.

Super Facialist 

Organic Pharmacy

Best For Natural Beauty

Tea & Tonic

At Tea & Tonic, the worlds of skincare and wellness collide as this brand has sustainability, good quality ingredients and results-led products at its heart. We especially love the adaptogenic herbs that are included for their efficacy and effectiveness in supporting not just the skin but the whole body. Their cleanser is a real treat (see above!)

FFØR

Organic Pharmacy

Best Beauty Supplement

Advanced Nutrition

When it comes to skin nutrition, Advanced Nutrition offers an array of skin-supporting supplements that cover an extensive range of skin concerns, from ageing, dry skin, to problem skin or sensitive skin.The products are based on scientific research and they even offer a skin consultation designed by Nutritional Experts that will help guide you to find the very best product for your skin.

JS Health

Vida Glow

Best SPF Product

Rituals

The importance of sun care is becoming ever more prevalent with the recent news that although most cancers are on the decrease, melanomas are in fact on the rise. Finding a good SPF product can sometimes feel like finding a needle in a haystack. You want a cream that absorbs nicely but still allows for a good level of protection. This is where Rituals comes in – their array of suncare products are light enough to wear everyday, yet hard hitting so you can also rely on them for sunnier, hot summer days. Bring on Summer! 

Organic Pharmacy

Dr David Jack

Best Night Cream

Wildsmith

From one of our favourite brands comes this heavenly night cream – this super hydrating moisture mask is the perfect antidote to tired or stressed skin. Targeting redness their anti-redness complex is made up of potent ingredients like probiotics, turmeric and ginger and will soothe even the most sensitive skin.

Sarah Chapman

Aromatherapy Associates

Best Day Cream

Ishga Hydra+ Marine Cream

There is a cohort of reviews raving about this cream and we can see why. From the quality of its ingredients (think organic seaweed, hyaluronic acid and organic oils to it’s amazing results (slowing down the appearance of aging and rich hydration), this recently launched cream is to set to be a cult favourite amongst beauty aficionados across the UK.

Rituals

Healing Alternatives

Best Eye Cream

Oskia Eye Wonder

OSKIA’s unique dual-approach and signature MSM repair and regenerating complex work wonders in this potent product, Eye Wonder. Formulated with Vitamin B3, Swiss Apple Stem Cells and Rose Water, Eye Wonder is a soothing eye serum packed full of youth-enhancing nutrients that help rebuild cell health to reduce the appearance of fine lines and brighten dark circles.

Rituals

Elemis

Best Face Serum

Forest Spa Finland Nordic Adaptogenic Serum

Although this Serum is expensive at £110, we can promise you two things – 1.) that it will last forever (i’ve had mine for nearly a year!) and 2.) that it is a potent skin saviour that helps promote healing and support your skin through different climates, life stages and hormonal changes. Its ingredients are made up of powerful adaptogens inspired by the Nordic countryside that all work together to improve the skin’s appearance and resilience too.

Aromatherapy Associates

de Mamiel

Best For Menopausal Skin

Vive

A brand focused around menopausal skincare using only performance-based ingredients – we’re sold, Vive’s Founder has over 34 years of experience in Research & Development for some of the world’s leading skincare brands. Drawing upon this knowledge and further research into how to treat hormonal skin changes, Vive was born, helping skin look and feel its best well into menopause and beyond.  

Made of More

Organic Pharmacy

Best Beauty Newcomer

et al.

Launched in Spring 2023, the sustainable, recyclable and 100% vegan, et al. has burst onto the beauty market as a make-up brand with over 30 years of skin health expertise at its helm. We love the shade finder on their website that will help you perfectly match their products to your skin tone. Can’t wait to see what comes next from these guys. Make-up just got a makeover.

Dr Hauschka Apricot Day Cream

Molton Brown Fragrance

Best For Anti-Ageing

Oskia Bedtime Beauty Boost

A hero of a night cream that is packed full of actives and nutrients to provide your skin with the perfect beauty boost so you can wake up with more hydrated and even skin.

Rituals Ritual of Namaste Anti-aging Serum

TULA Tri-Supreme & Eye Recharge + Replenish

Best Collagen Product

Correxiko Collagen Powder

Collagen has so many amazing benefits supporting your your skin, hair, nails and joints to your heart, gut, bones and even improving sleep. Lisa Snowdon is a well-being champion and longstanding ambassador for Correxiko and you can really expect to see and feel the results from this supplement. 

Zooki Liquid Collagen

New Nordic Collagen Shot

Best Sheet Mask

Sarah Chapman 3D Moisture Infusion Mask 

This amazing sheet mask soothes and provides instant hydration leaving your skin feeling more plump with a glowing complexion. It the ultimate at home spa treatment you will love.

The Light Salon Boost Hydrogel Mask

Rituals The Ritual of Namaste Sheet Mask

Best Brow Product

Blink Brow Bar Nourishing Brow Oil 

This strengthening and nourishing overnight brow treatment is amazing for kickstarting hair growth and nourishing your eyebrows. We love the rollerball for easy application and you really do see the difference. 

UKLash Eyelash Serum

Mauli Rituals Grow Stronger Brow Oil

Best Active Product 

Oskia Super C Beauty Capsules

These small but mighty capsules are amazing for brightening your skin leaving you with a more youthful and radiant complexion. The perfect dose in each capsule leaving amazing results at a safer lower level.

Dr David Jack Goodnight Retinol 

Rituals Niacinamide Natural Booster

Brand Best Skincare Tool

Bondi Cryo Sticks 

These Cryo Sticks are perfect to depuff tired eyes and firm up your skin and boosting collagen. Place in the freezer overnight for a perfect morning facial ritual.

Foreo Bear 

Beauty Pro LED Wand

Best LED MASK

Light Salon Boost LED Mask

LED Masks are a real hero product at the moment. Clinically proven to trigger cellular renewal and transforming complexion just 10 mins a day really can make all the difference and leave your skin glowing. 

Silkn LED Face Mask

Beauty Pro LED Mask

Best for Dry/Dehydrated Skin

Oskia Isotonic Hydra-Serum

This amazing serum is so lightweight yet so hydrating and calming helping support the skin’s mantle and barrier function.  If you need a little extra tlc and hydration this this one does it all.

Healing Alternatives Dry Skin Balm

Tea & Tonic Saving Grace Face Oil 

Best Perfume Brand

Molton Brown

Born on Molton Street in 1971, Molton Brown do the most amazing long lasting fragrances which smell amazing. From their Classic bestseller Black Pepper to their new Wild Mint and Lavandin there is something for every one and every occaison.

Stories Parfums

Bastille

Best Hair Styling Tool

Drybar The Half Shot Blow-dryer Brush 

This is the perfect tool for quick easy blow dries. Combining the hot air like a blow dryer with a perfect round styling brush this tool will give you a smooth blow dry and volume that lasts.

Shark Flexstyle

MD London Strait 

Best Beauty Treatment

The Light Salon Express Collagen Boost

Great for a lunchtime facial that really has results. With a combination of LED, massage and LED skincare you leave with your skin feeling more smooth and hydrated and the perfect glow. 

Blink Brow Bar Brow Lamination and Tint

Organic Pharmacy Green Coffee Body Sculpting Massage

Feel Good & Smell Good: 6 Functional Fragrances To Enhance Your Wellbeing

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Move over, generic floral fragrances and sickly-sweet vanilla scents – there’s a new player in town, and it’s not just about smelling good. Functional fragrances are taking the beauty world by storm, offering a one-two punch of olfactory delight and targeted wellness benefits.

Think of them as your personal scent-sational support system. 

These innovative elixirs are more than just pretty smells. They often leverage aromatherapy and even scientifically backed ingredients like nootropics, aiming to influence your mood, focus, and even sleep. Imagine a fragrance that not only complements your outfit but also boosts your confidence or helps you unwind after a long day. Yes, please.

At the heart of functional fragrances lies the science of aromachology, a branch of psychology that explores the impact of scents on human behaviour and emotions. Researchers and perfumers collaborate to identify specific scent compounds that trigger positive responses in the brain, influencing neurotransmitters and hormonal levels. 

Your nose might be small, but it’s a powerful gateway to your emotions and memories. With around 450 scent detectives (called olfactory receptors), your nose picks up a whiff and sends the message straight to the brain’s decoding centre (the olfactory bulb). This information takes a detour to the limbic system, the brain’s emotional control centre, before reaching the thalamus, the sensory switchboard. Here’s the fascinating part: before you even consciously “smell” something, it’s already brushed shoulders with the parts of your brain that control your feelings and memories.

So, skip the generic scents and embrace the future of fragrance. Find your functional fit and experience the power of scent beyond the sniff test with Hip & Healthy’s round-up of the best functional fragrances guaranteed to make you smell good and feel even better…

The Nue Co. ‘Mind Energy’ – £98

Ditch the caffeine jitters and boost your focus with The Nue Co.’s Mind Energy fragrance – a unique scent supplement designed to enhance mental clarity and performance. Featuring a blend of peppery and fresh notes like clary sage, juniper, pink peppercorn, and clove, its invigorating aroma stimulates the neural pathway and is clinically proven to increase focus and improve productivity thanks to patented neuroscience technology. Think of it as your pocket-sized pick-me-up for those moments when you need to power through the day with a clear and energised mind. Take that, double-shot latte.

Cosmoss ‘Sacred Mist’ – £125

Imagine a warm hug from essential oils like bergamot, oak moss, orange blossom, jasmine, and tuberose, all working together to create a calming yet captivating scent that chills you out and lifts your spirits. Created by alchemist and homoeopath Victoria Young and inspired by Kate Moss and her garden, this perfume goes beyond smelling good. It nourishes your skin and your soul with its carefully chosen ingredients, promoting emotional balance and a sense of inner peace as you connect with your inner serenity. Basically, it’s meditation in a bottle.

Aromatherapy Associates ‘Forest Therapy Wellness Mist’ – £25

Aromatherapy Associates brings the Japanese forest bathing ritual to your home with this magical mist. A supercharged essential oil blend that captures the woody, green calm of a forest canopy, it marries pink pepper, juniper berry, and Mediterranean cypress to promote respiratory health and deeper breathing for relaxation. More than just a mist, it’s like a mini mental vacation, so spritz generously when you need to feel cool, calm, and collected.

Fewe ‘Eau So Happy’ – £50

Feeling a little down? Look no further than Fewe’s ‘Eau So Happy’. This bespoke mood-lifting scent is designed to support you throughout your cycle, whether you’re feeling stressed, anxious, or simply need a pick-me-up. A refreshing and relaxing fragrance that features a blend of uplifting and calming notes, there’s citrusy orange, neroli, and mandarin to provide an invigorating start, while pear and green stem keep you feeling sharp and awake. Cardamom adds a spicy touch for a bit of warmth, while soothing notes of rose and lily promote relaxation and balance.

Øthers ‘Red Skies’ – £90

The mission of Øthers is simple – “To enable people to recalibrate their everyday habits and create empowered, connected communities that align around emotional resilience.” How? Through powerful functional fragrances and an extensive wellness app that uses aromachology, science, sound, and technology to help you re-set. If you’re stuck in a rut and feeling mentally drained, a spritz of ‘Red Skies’ – with its notes of orange blossom, carrot seed, oakmoss, neroli, patchouli, and fresh spices – will instantly leave you feeling energised while sharpening and focusing your mind.

Vyrao ‘Witchy Woo’ – £135

Vyrao’s ‘Witchy Woo’ is a magical potion bottled up for the modern-day mystic. Created using plant and flower remedies, there’s white musk for clarity, grounding sandalwood, cinnamon, and black pepper for anxiety relief, and Moroccan orris absolute to promote courage and creativity. Not to mention illuminating Frankincense, cleansing, and harmonising iris absolute, and the fact each purple bottle houses a supercharged diamond crystal, known for its mind-clearing, energy-raising powers.

words by Frankie Rozwadowska

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H&H Reviews: Baglioni Masseria Muzza, Puglia

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Of Italy’s burgeoning wellness scene, Puglia, with its sun-soaked masseries, sprawling underground spas and endless coastline, ranks high on the list of wellbeing destinations to wishlist. But while the heel of Italy’s boot is undoubtedly an easy sell when it comes to switching off, immersing yourself in nature and enjoying sunshine well beyond the peak-summer months, there’s far more in the name of wellness that’s luring us over to the Southernmost part of Italy right now. Namely Baglioni Masseria Muzza hotel, the five-star outpost pioneering a new wave of wellness within the idyllic surroundings of the Puglian countryside.

The hotel

Of course, the white-washed buildings, village feel and soft, quintessential colour palette of this luxurious yet homely hotel situated near UNESCO heritage city, Otranto, are reason enough to visit. The hotel, which is just an hour’s drive from Brindisi airport, is flanked by acres of land, lake views and countless olive groves; the perfect setting for hiking, horse riding and yoga with a climate that stays warm well into the Autumnal months. 

Housed in a 17th-century villa, Baglioni Masseria Muzza retains the charm and history of its former self, yet today you’ll find it dressed up with a few more bells and whistles. There’s an outdoor infinity pool that boasts blue skies by day, scorched orange sunsets by night. And the spa, to which you must travel underground, has a sauna, steam room, indoor pool, plus a long list of treatments to satisfy seasoned spa goers.

Expect the same colour palette to filter down into the rooms too, which are styled in such a way that will make you want to redecorate when you return home (see: off-whites and stone floors, Otranto-inspired details and rustic yet luxurious furnishings). The menu at Baglioni Masseria Muzza is another highlight and focuses on local cuisine, fresh fish and Puglian flavours. At La Limonia, expect local fare like orecchiette, olive oil and fresh focaccia along with daily catch of the day tossed in spaghetti and risotto with pesto and hazelnuts. 

Venturing out of the hotel? It’s also conveniently located just 10 minutes away from some of Salento’s best kept beach secrets promising turquoise seas and white sand year-round, and Otranto, a pretty town which is home to medieval sites and trinket shopping. 

The retreat

Adding to its string of wellness offerings, Baglioni Masseria Muzza has teamed up with Farzana Ali, a leading sound healer based in London, to offer guests the chance to experience the health benefits of sound healing and sound therapy. 

I was lucky enough to get a first glimpse of the retreat during her residency which ran from the end of September to October 2023. The opportunity to experience Ali’s sound healing retreat was a total privilege. Not only does she make it accessible for everyone to enjoy and experience sound healing but the Puglian setting, sunset vistas and relaxed vibe on which Baglioni Masseria Muzza prides itself makes it all the more unique. 

Though the retreat can be tailored to your personal wellbeing goals, a typical schedule could include daily sound healing sessions, during which you can simply lie down and let the sound vibrations invoke deeper relaxation. There are also insightful sound therapy sessions that combine coaching with therapeutic sound as well as vibroacoustic massage (a kind of massage that harnesses therapeutic singing bowls and sound vibrations to alleviate muscle tension) featuring on the spa treatment menu, too. 

As Farzana points out, sound healing has a ton of wellbeing benefits; it works by using sound waves to alter our state of mind by stimulating the vagus nerve (a nerve that makes up a large part of our rest and digest system) and helps regulate the nervous system. As far as the list of benefits go, it’s a long one, touted for its ability to reduce our stress (cortisol) levels and help induce feelings of calm. There is no doubt about the fact that a few days, or even hours, with Ali will leave you feeling more rested and rejuvenated, not to mention her expansive knowledge and kind demeanour. 

Final thoughts

I’m always amazed at the power of a retreat; how just a few days of mindful recharging can alter my mood, allowing myself the time and space to really switch off. My stay at Baglioni Masseria Muzza was just that; restorative, fun and the ultimate reset button. I am keeping my fingers crossed that Ali will be returning to the Puglian countryside next summer, too. 

words by Amelia Bell

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Vegan Caesar Salad with Roasted Chickpea Croutons

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This Vegan Caesar Salad with Roasted Chickpea Croutons is a real crowd pleaser and the recipe can easily be doubled if you are feeding a larger crowd. It goes particularly well as a side dish at a BBQ.

Ingredients 

4 heads of little gem lettuce 

1 small bunch of young kale – stripped from the stems 

Small bunch of chives finely chopped 

For the croutons – 

1 can of chickpeas – drained 

1 teaspoon olive oil 

½ teaspoon sea salt 

½ teaspoon garlic powder 

¼ teaspoon smoked paprika 

For the ‘parmesan cheese’ – 

100 grams raw cashews 

2 tablespoons nutritional yeast 

¼ teaspoon garlic powder 

For the dressing – 

½ cup vegan mayonnaise 

1 tablespoons nutritional yeast 

1 clove of garlic crushed 

½ tablespoon vegan Worcestershire sauce 

½ tablespoon Dijon mustard 

1 tablespoon capers 

A squeeze of lemon juice 

Sea salt and black pepper 

Serves: SERVES 4-6 

Method 

Blend the dressing ingredients except the lemon juice in a high-speed blender until smooth. Taste and add the lemon juice and season with salt and pepper to taste. 

In a food processor, blend the ‘parmesan cheese’ ingredients until you have a fine meal consistency. 

To make the chickpea croutons pre-heat your oven to 200°C. Mix all the ingredients together and tip onto a parchment lined baking sheet. Roast for 20 minutes, giving them a shake half way through. They will crisp up as they cool. Set aside. 

Chop the lettuce into 5cm pieces and shred the kale finely. Place in a large serving bowl and toss with the dressing and ‘parmesan cheese’ until everything is well coated. Scatter over the chickpeas and chives. 

Recipes from Healthy Chef and Model Karen Koramshai karenkoramshai.com

12 Wellness Tips For People Observing Ramadan

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With Ramadan underway, Muslims worldwide are on a journey of fasting, prayer, reflection, and community. This sacred month holds profound spiritual significance, offering an opportunity for spiritual growth and connection with one’s faith. However, alongside the spiritual rewards, Ramadan presents unique challenges to maintaining health and fitness routines.

Balancing the spiritual obligations of fasting with nourishing the body and staying active can indeed be a delicate task. The fasting period, from dawn until sunset, requires abstaining from food and drink, which can impact energy levels, hydration, and overall wellbeing. Additionally, adjusting meal times and sleep schedules to accommodate Ramadan’s observances may disrupt established health and fitness routines.

Nevertheless, with careful planning and mindfulness, it’s entirely possible to prioritize health and fitness during Ramadan. By integrating self-care practices into the daily routine, individuals can ensure their physical, mental, and spiritual wellbeing remains supported throughout the month.

Here are 12 tips to assist individuals participating in Ramadan in maintaining their wellbeing:

Balanced Suhoor and Iftar: Commence and conclude the fasting day with balanced meals during Suhoor (pre-dawn meal) and Iftar (meal to break the fast). Incorporate a variety of nutrient-rich foods to help balance your macronutrients, including complex carbohydrates, lean proteins, healthy fats, and fibre, to sustain energy levels and promote satiety.

Hydration: Prioritise hydration between Iftar and Suhoor by consuming ample water and hydrating beverages to replenish fluids lost during fasting. Coconut water, herbal teas, and hydrating foods such as fruits and vegetables can contribute to maintaining hydration levels throughout the day.

Prioritise Sleep: Ensure adequate sleep by maintaining a consistent sleep schedule and prioritising rest during Ramadan. Aim for seven to eight hours of quality sleep each night to support physical and mental health, and establish a relaxing bedtime routine to promote restful sleep.

Listen to Your Body: Pay attention to your body’s signals throughout the day, particularly during fasting hours. If experiencing symptoms of fatigue, dizziness, or weakness, it may indicate a need for rest or hydration. Honour your body’s needs and adjust your activities accordingly.

Choose the Right Time for Workouts: Schedule your workouts during times when energy levels are likely to be highest, such as after breaking the fast (Iftar) or before the pre-dawn meal (Suhoor). These times are optimal for physical activity as they allow for replenishing energy stores and hydration.

Focus on Low-Intensity Exercise: Opt for low-intensity exercises that are gentle on the body and do not require excessive exertion. Walking, cycling, swimming, and gentle yoga are excellent options for maintaining fitness without overtaxing the body during fasting hours.

Shorten Workout Duration: Consider shortening the duration of your workouts during Ramadan to accommodate for reduced energy levels. Aim for brief, focused sessions that target specific muscle groups or fitness goals, rather than lengthy or intense workouts.

Prioritise Recovery: Place emphasis on post-workout recovery to support muscle recovery and prevent fatigue. Incorporate activities such as stretching, foam rolling, or gentle massage to alleviate muscle soreness and promote relaxation.

Modify Exercise Intensity: Adjust the intensity of your workouts based on how you feel each day. Listen to your body’s signals and be willing to scale back or modify exercises as needed to prevent overexertion and avoid injury.

Hydrate Before and After Exercise: Prioritise hydration by drinking plenty of water before and after exercise to replenish fluid lost during physical activity. Consider consuming electrolyte-rich beverages or coconut water to restore electrolyte balance and prevent dehydration.

Break Exercise into Segments: If completing a full workout feels challenging, break it into shorter, manageable segments throughout the day. For example, engage in ten minutes of activity multiple times a day, such as brisk walking or bodyweight exercises, to accumulate physical activity over time.

By following these tips, individuals can continue to embrace movement and stay active during Ramadan while respecting their body’s needs and limitations. Maintaining a balanced approach to exercise during fasting hours ensures that physical activity complements the spiritual journey of Ramadan without compromising overall health and well-being.