Suffer With SAD (Seasonal Affective Disorder)? Here’s How To Combat It!

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Not to point out the obvious, but it’s cold, wet, and miserably dark (have you noticed?!). Whilst winter (particularly the lead up to Christmas) is usually associated with creating fun memories with family, celebration, and lots of eating, for a surprisingly large amount of people, it uncovers a darker side (like we need that this time of year!)

If you are feeling lethargic, having trouble sleeping, feeling generally low and craving carbs and sweet foods… you are not alone. You may be amongst the 2-3 million people in the UK alone suffering with SAD; Seasonal Affective Disorder also known as the ‘Winter Blues’.

But don’t suffer any longer, the battle can be won. With an insight to our valuable 4 top tips, you could just beat those blues once and for all.

 

Light up your life
Let’s start with the big one, light. Like most mammals in the natural world, the human body responds to light. As a result, our bodies are tuned into the daylight hours in order to maintain our circadian rhythms, the body’s biological clock. These rhythms regulate many important bodily functions, and without natural sunlight it provides many complications. If you’re human, chances are you’ve woken up on a grey, wintery day and wanted to stay in bed at least a handful of times!

It’s no wonder we feel less motivated, and even down during the winter.

What to do?!

  • Make sure to soak up as many rays as you can as you, especially as you first wake. Open your curtains, step outside.
  • If you work indoors, make sure to take a brief walk at lunchtime. Get some fresh air into your lungs, and some light onto your bones. Make your indoor space as light and as airy as possible. Sit near windows if you can.
  • Get a lightbox (SAD lamp) which replicates sunshine and start a bright-light therapy

 

Get the inside right and the outside falls into place
Make a conscious decision at the start of the season to eat to nourish your body, and only to eat when you are hungry.

Serotonin is the “feel-good hormone” and is produced by sunlight. During the winter season, producing this hormone gets difficult, however by mindfully monitoring what enters our body we can help tremendously…

What To Eat?

In general, immunity-boosting foods include those that are fresh, organic, easy to digest, pure and wholesome. Foods that are hard to digest should be avoided if you want to increase your immunity.

Ease up on the coffee and salads too, it’s time to change it up with warm soups, homemade broths, hot herbal teas, and stewed fruit. Foods that nourish and balance the body in the cold, winter season are the sweet, sour, and salty tastes. Warm, home-cooked, soothing foods. Cold, or leftover foods will diminish your digestive fire. Keep the heat !!

 

Use the power of your breath
Pranayama are breathing exercises that are fabulous especially at this time of year. They help to clear the lungs of toxins and any stagnant energy, and make the way for a lighter and more grounded you.

Breathing consciously is one of the most powerful tools you could ever learn to master. It is the direct path for us to communicate quickly to the brain via our body. Breathing not only oxygenates the body, but re-energises us and keeps our bodies alert. It also is 75% of the bodies detoxification process. Taking deep breaths supplies the brain with a good amount of oxygen, preventing mental sluggishness, negativity, and depression.

Practice deep breathing:

  • Sit comfortably or lie down. Close down your eyes softly and start to notice your breath.
  • Inhaling gently through your nose as you start to elongate the breath into the belly bowl, here feeling it expand like a balloon, and as you exhale drawing the navel back towards the spine. Working with the breath in this simple exercise to find relaxation. Continue for 4-5 breaths, allowing the breath to sink you deeper and deeper into relaxation.
  • Now after your next exhale hold the breath for a few seconds, finding a subtle natural pause before taking your next inhalation. This centres your mind and activates the PNS; Parasympathetic Nervous System, “rest and digest”.
  • Repeat this for 8-12 breaths, before slowly opening the eyes and observing the present moment.

 

Essential oils
Essential oils and aromatherapies target the location of the brain that is responsible for mood control, sleep and hunger. Steaming with essential oils is a very relaxing technique to help with the winter blues.

Be sure to match your oils with your current moods and feelings. Simply add them to your bath, moisturiser, inhale directly from the bottle, or add to an aroma lamp or diffusers.

With the use of our 4 top tips, you should be feeling uplifted once again in no time!

words by Sarah Drai, Yogi2Me www.yogi2me.com

 

8 Mindful Ways To Deal With Festive Stress

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We love Christmas, don’t get us wrong, but for many, it can be a massive stress-inducer… all those dinner parties to go to (and organise, if you’re playing host) last-minute Christmas present purchasing amongst other frazzled shoppers, organising who’s family you’re spending that day with and this day with, let alone the big day itself! There’s no such thing as a smooth Christmas season, so as long as you prepare yourself and accept there will always be hiccups and things that go wrong, your festive stress should be significantly reduced. To help, we’re sharing 8 mindful ways to cope with this time of year, so you can fully embrace the celebrations and magic of Christmas with your friends and family.

Try mindful eating
Find yourself constantly on your feet during the countdown to Christmas? Take regular breaks and tuck into your favourite snacks to lower your stress levels. The trick is to eat them mindfully – imagine you’ve just landed on Earth from another planet, and never seen the snack before. Examine it closely, notice the smell, and consciously chew and swallow the food. Focusing on the pleasurable sensations will boost feelings of relaxation, while lowering any tension too.

 

Adopt the 5-5-5 technique
If you feel like your mind is whirring at a million miles an hour when you hit the shops, the 5-5-5 technique is a great way to bring you back to the present moment. Just become aware of five things you can see, five things you can hear, and five things making contact with your body. The calming technique will soon bring you out of your thoughts, and leave you feeling more positive about all those presents you need to buy.

 

Practice “letting go”
Most of us find big crowds stressful. But the key is to “let go” of any judgemental thoughts that pop into your head while you’re navigating them. Observe negative thoughts like, “I can’t stand crowds”, as an impartial witness. By being aware of the negative thoughts, you’ll stop your them spiralling out of control, and avoid a pre-Christmas meltdown.

 

Deal with difficult emotions head on
Spending too much time with tricky in-laws, parents or siblings can bring all sorts of difficult emotions to the surface. Lingley recommends a mindfulness technique of identifying these emotions arising within you, instead of ignoring them. Is your mother-in-law interfering again? Or is your dad being overbearing? Identify any troublesome emotions by saying, “I have a sense of anger arising”, or “I can sense irritation.” This will help stop difficult emotions from going unchecked and a heated argument escalating.

 

Focus on your breathing
Navigating the manic Black Friday and Christmas crowds can quickly raise your stress levels. When you feel your heart-rate start to rise, Lingley recommends a quick mindfulness trick – bringing awareness to your breathing. Get into the zone by focusing on the rising and falling of your chest, during the in-breath and out-breath. You’ll soon feel calm and collected, even in the midst of all the festive shopping frenzy.

 

Listen to calming music
Nothing beats a relaxing playlist to help you stay calm during Christmas preparations. But, if you really want to get in a chilled out mood, make sure you listen to soothing music genres. Lingley suggests popping relaxing piano music or instrumental Chinese tracks onto your playlist. Calming nature tracks, or enchanted forest music can be great at relieving stress while you’re out and about running last-minute errands or cooking a big family meal.

 

Accept the situation
Hate the achingly long queues on the High Street in the run-up to Christmas? According to Lingley, much of the stress comes from wishing things were different. So instead of saying to yourself, “Why do they not have more people serving!”, try repeating the mantra, “It is what it is!” Accepting and surrendering to the situation will make it much more bearable, and not half as stressful as you originally thought.

 

Slow it down… 
For many people there is a natural tendency to want to rush when faced with large crowds  and be impatient when you cannot move from one place to another as fast as you would like. Lingley recommends slowing down all of your movements and be mindful of bodily actions like opening a door, or the muscles involved in holding shopping bags – this will hopefully develop some patience & a greater acceptance of the crowded shopping area, supporting you to be calmer.

 

For more festive survival tips, shopping excuses and stats, click here

How To Be More Successful At Work & Happier At Home

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Ever feel like you are juggling far more than you ever thought possible and the fear that any minute now, everything may tumble into one giant mess? Then, fear not. You are not alone. One of the biggest factors of life in today’s society is that we have so much going on, and so much opportunity, that it makes it very difficult to say no to things. Either way, you’re likely to feel overwhelmed by adding more to your plate if you say yes, or have a FOMO (fear of missing out) moment and like you wasted an opportunity if you say no. You can’t win!

As with most things, there is a light at the end of the tunnel and there are many ways to help you combat, lessen or remove these feelings of uncontrollability or failing at “balance”. You will also note that every single person will be affected at one point (probably more than once), with this problem so you are not alone!

There are simple effective ways in which to regain your equilibrium, and a lot of this is being able to understand how to manage your time effectively and perhaps changing your perception on things you feel are in your way.

So, to help, we have detailed our 8 best ‘methods’ to help counter the crazy and build harmony which will hopefully help you to become more successful at work and happier at home!

 

Filter
A key factor to overcoming anything is stepping away from your *gadgets*, let the digital world work without you for a while, limit your need to view work emails (preferably stop altogether) at home. Set yourself a limit of 20 mins to go through instagram, twitter, facebook and/or catch up on emails in the evening and then focus on the living people around you. If you can, put a *do not disturb* on your phone between 8pm – 9am, so you don’t see any messages, hear any phonce calls or alerts. We have become so consumed with this digital world that we have forgotten what it was like to not be surrounded by electronics. Letting go of the need to have 24 hour access to the internet will actually make your life a lot less stressful, so let’s start slowly and if you do one thing, try turning the computer and TV off 2 hours before you go to bed, then maybe add in not looking at your phone until 9am the next morning. Eventually you can take bigger steps and go ‘old school’ for a whole weekend. Its sounds extreme but really it’s a great way to take a moment, not be contactable every second of the day, and take time out for you…

 

Blocking out Time for YOU
What better way to find time to work on things than to ‘Block’ out chunks of time in your diary, whether that’s at work or home, so you can manage your time. This method is used across the globe and to a high degree of success. It allows you to focus on all the big and little things you put on the back burner and those “I’ll do when I have time” reminders. Which may be lower in priority but still sitting in your conscience buzzing around causing you distractions. So block out time – get them done, no one disturbs you, if you do this at home then let your nearest and dearest know this is for a better future together and a calmer you – the Greater Good! At work, this is the time to focus on tying up loose ends, replying to emails, finishing things and once done… the sweet release of completion can waft over you and start calming your nerves.

 

Embracing other ideas
According to reports, the Danes rank top of the Better Life index with a score of 9.1 out of 10 for their work-life balance. The UK is a low 6, so lets take a page out of their book and adopt thier healthy respect of efficiency as well as prioritizing life over work. Bring about a change in your working environment, build on a friendship and take lunch at a set time so you can enjoy it together out of the office. Camaraderie is especially important in promoting a happier working environment, so if you can and management will allow, ensure your working day works for you, be efficient with your time as well as flexible in your working hours. All this helps to embrace the term ‘Hygge’ – A term we love and is loosely translated to mean enjoying life’s simple pleasure, friends family, graciousness. Shouldn’t we all really try to embrace this term and bring more ‘Hygge’ into our lives? A happier person = a more efficient person. It’s a no brainer really.

 

Tea Break with a Difference
Yes you read correctly, make the most of your tea breaks with some quick learning. Pop on a ted talk and look for the playlist “10 talks under 6 minutes”, which are designed to fit around your break, and simply learn or just listen to something new. We all need to take breaks more often throughout the day, especially desk workers who look at a screen from morning until evening. It’s important to step away periodically to not only give your eyes a break, but to also move around, fill up your water and create blood flow around your body again. So, next time you finish a task, before you start the next, get up from your workspace, plug in your headphones for a 6 minute ted talks and you’ll most likely discover your mind is more ready for the next task on your to-do list.

 

Cleanliness
Untidiness can create a frazzled mind and can send us into chaos without even trying. Your workspace and your home can really have a big effect on your mood and productivity, so take time every day to tidy up your living space and your desk area and then make a habit to keep on top of it, so it never builds up. This could range from doing the dishes as soon as you’re finished using them rather than waiting until the next morning, to organizing and filing all your paperwork and putting your ‘Priority’ workload to the surface, so as to not cause any undue anxiety. These are all easy ways to help you think rationally, and make you more productive.

 

Did anyone say Coffee Shop?
This could be a little controversial and obviously won’t work for everyone but working in different locations has been found to create more focus and have a better productivity than in the office, whether that’s working on the train, working from home and even working from a coffee shop. There’s something about working in a different environment that sparks creativity and a change of scenery every so often could be just want you need.

 

Get Creative
Instead of going home and collapsing in a big heap of knots, use your personal time to do something creative, such as writing, gardening, playing with the kids, playing a musical instrument, painting. Separating yourself from your work day can go a long way in helping you relax and unwind and allow you to switch off. Being creative allows our brains to shut down and almost slip into an almost “meditative trance” where our worries and negative thoughts are starved of any attention. So instead of crashing out in front of the TV, try doing something creative for an hour or two and you will start to see the difference in being able to recharge the batteries.

 

Mindfulness meditation
If, after a busy day, you find your thoughts are on a non-stop moving train, take a moment, breathe deeply and allow your breath to wash away the stresses. Instead of engaging with your thoughts and all the things you have to do or haven’t yet done, just let them fly past… Thoughts are transient, they flow in and out and only if we let them do they ever become something, so just let them float and bring your body and mind back to a level playing field. Doesn’t have to be long, as little as 5-10 minutes can help increase your memory function and allow you to be more focused. It will do you the world of good!

Words by Carole Armitage: Personal Trainer, Wellbeing Coach and founder of The “Change Movement”

Instagam: Carolearmitage Website: www.carolearmitage.co.uk

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Turmeric Tikka Fish Stir Fry

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East by West is the first solo cookbook from bestselling author, cook and TV presenter Jasmine Hemsley, co-founder of Hemsley + Hemsley. Featuring 140 delicious recipes from around the world, East by West champions the ancient Ayurvedic philosophy of eating to nourish, sustain and repair for ultimate mind-body balance. Here’s a sneak peak at her Turmeric Tikka Fish Stir Fry!

I don’t have a tandoor (a type of clay oven), but I do like tikka — usually small pieces of meat or fish in a spicy marinade, baked in said oven. This adaptation is a deliciously easy fish dish that I can pop in the oven while I prepare a stir-fry of veggies, making it perfect for entertaining. In India the tikka marinade is made with yoghurt and spices, but since yoghurt with fish is an Ayurvedic ‘no-no’, I’ve swapped it with ghee, which helps to activate the spices as well as baste the fish. Marinate the fish in advance for the best flavour, then bring to room temperature before cooking. The whole dish comes together really easily
and looks the business.

 

Ingredients: Serves 2

1 tsp ground ginger

1 tsp ground turmeric

1 tsp garam masala

tsp freshly ground black pepper, plus extra to taste

tsp sea salt, plus extra to taste

tsp toasted cumin seeds or ground cumin

2—3 tbsp ghee

1 lime or lemon

1 tbsp water (optional)

2 fillets (about 300g) 1 firm white fish such as pollock, cod, haddock,
 coley, tilapia

1 pak choi, quartered lengthways

1 fennel, trimmed and cut into long slices

1 tbsp black mustard seeds

1⁄4 tsp chilli powder

(optional)
2 large carrots, grated sea salt and freshly

ground black pepper,
to taste

 

Method

Mix the ginger, turmeric, garam masala, black pepper, salt and cumin together. Combine with 1 tablespoon of ghee and the juice of lime to make a paste, adding ½ to 1 tablespoon of water if necessary.

Coat the fish in the paste and marinate in the fridge for at least 2 hours or overnight. When you are ready to cook, bring the fish to room temperature.

Preheat the oven to 180oC (fan 160oC/gas mark 4). In a large pan, melt 1 tablespoon of the ghee over a medium heat and sear the pak choi until golden, then season with a little salt and pepper and set aside.

Place the fish on a baking tray and bake for about 15 minutes or until the fish is cooked, adding the pak choi for the last 5 minutes.

5 Meanwhile, melt the rest of the ghee in the same pan, if needed, and sauté the fennel. When it is lightly browned, add the mustard seeds and cook until they start to pop (be careful not to let them burn and become bitter). Add the carrot, season and stir-fry for a few minutes, until just tender. Plate everything up and squeeze over the juice of lime.

Easy by West (panmacmillan) is out now. Click here to buy a copy!

Hip & Healthy Guide To Glasgow

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Often overlooked in favour of Scotland’s capital city, Edinburgh, Glasgow’s appeal lies in its eclectic music scene, buzzy nightlife and the friendliness of its people.  Grittier and edgier than its famous neighbour, visitors can expect a city brimming with creativity and culture.  From the charm and vibrancy of its West End to the rich history of the city’s waterfront, the individuality of Glasgow will have you at hello.

 

SLEEP

Blythswood Square Hotel
For the perfect blend of history and heritage look no further than the luxurious 5 star Blythswood Square Hotel which, despite its urban location, feels very much like a country retreat. Situated in the epicentre of Glasgow, it is an ideal base for a weekend of exploring the city.  Expect stylish suites kitted out in modern fabrics and Insta-worthy bathrooms complete with marble surfaces and sunken bath. For the ultimate indulgence why not visit their decadent spa – try the “Ishga Experience” and enjoy the benefits of 100% organic products made with Scottish seaweed hand-harvested in the Isle of Lewis.

 

Grand Central Hotel
This stunning hotel – “Glasgow’s Most Loved” according to some – was refurbished in 2011 and is housed in one of Glasgow’s most prestigious Victorian buildings. Relax in the traditional and elegant rooms, which have welcomed the likes of Frank Sinatra, Charlie Chaplin and Winston Churchill over the years.  Adjoining Glasgow’s Central Station, it will suit well-heeled visitors given its proximity to the “Style Mile”; Glasgow’s shopping paradise. If you’re in the mood for an evening of people watching and cocktail quaffing head to the opulent Champagne Central bar where you can enjoy a fabulous cocktail or two – be sure to try The Flying Scotsman.

 

The Village Hotel
Located next to the banks of the River Clyde, the Village Hotel is a smart, comfortable hotel with striking, contemporary architecture. Boasting a well-equipped gym, steam room, sauna and even a spin studio, guests can work up a sweat before wandering around the City. A stone’s throw from the SSE Hydro – Scotland’s largest entertainment venue which plays host to national and international music megastars – it is perfectly situated for those in town to catch a gig.  After the show, follow the crowd to one of the many bars and restaurants in nearby Finnieston – you’ll be spoiled for choice.

 

EAT

Kcal Kitchen
A relative newbie to the Glasgow eating scene, this bright, contemporary cafe is the ultimate
in pared back Scandi-chic: think white tiles, bare wood and dashes of greenery.  Open from morning to late the extensive menu has all bases covered from savoury protein breakfast rolls to hearty main meals (try the “Not so KFC” burger) and is a go-to for nutritious meals allowing you to “eat with pleasure, not guilt”.  With a dedicated “protein parlour” and a wide selection of delicious, wholesome versions of your favourite foods, you’ll be in foodie heaven! For those looking to grab a healthy bite on the go, a takeout menu is also available.

 

Wilson St. Pantry
Run by husband and wife duo, Neil and Laura, this ultra-stylish eatery brings a touch of New York chic to Glasgow’s Merchant City and is the ultimate daytime destination.  Brunch is what they do best – ask to sit at the much loved “big table” and try their sourdough toast with avocado, smoked salt and lemon, washed down with a speciality Papercup coffee. Or perch on the diner style seats at the window and enjoy a glass of wine from the hand-picked menu. With a relaxed vibe it is the ideal place to spend a lazy afternoon after a morning of sightseeing.

 

The 78 Café Bar
Nestled in the ultra-hip neighbourhood of Finnieston, the 78 Café Bar is spearheading the Glasgow vegan food movement and is the epitome of shabby chic. Don’t be fooled by the no-frills décor as this hugely popular restaurant is serving up tasting vegan comfort food that is sure to delight even the most ardent carnivores. With a fully licensed bar, a DJ spinning the decks every Friday and Saturday and live jazz on a Sunday, grab a seat in one of the vintage armchairs and prepare to spend a chilled evening with friends.

 

Picnic
Say goodbye to boring lunches thanks to this buzzy lunch spot offering “healthy, whole, plant based food” which is 100% vegan.  The playful menu includes delights such as the “Glasgow Green” smoothie (a nod to the nearby park of the same name) and the “Pastramheat Salad Sandwich” (award-winning, locally sourced, vegan “pastrami”) as well as a selection of hot drinks, juices and wellness lovers’ drink of choice; kombucha. For those looking to indulge their sweet tooth, try the “Snowball”, a healthy take on the Scottish classic coconut covered sponge with a delicious jam filling. If that wasn’t enough, the focus is on local ingredients from ethical, sustainable sources and the packaging is recycled or biodegradable to boot. If “your vibe attracts your tribe” this café with a conscience is sure to appeal to those looking to do good by their body as well as the environment.

 

SWEAT

The Club Gym
This boutique gym is the brainchild of 3 local personal trainers where the focus is very much on its members with experienced, motivating staff and a real community vibe.  Recently crowned “Glasgow’s Best Fitness Venue 2017” at the Glasgow Awards, don’t expect to find uninspiring, run of the mill fitness classes here. Instead choose from varied 30 minute offerings including “All About that bASS” (get ready to plate up and squat and lunge ‘til you drop!) and “Square Go” (a killer boxing-based cardio workout). Between 5.30-7.30pm Monday-Friday they up the ante and you can work out to the sick beats of their resident live DJ Chrissy who turns out club classics.  With thoughtful features such as darker lighting and a protein bar where you can refuel after a tough workout, this gym is making waves for all the right reasons.

 

Merchant City Yoga
A fantastic yoga studio for people who have “better things to do than yoga” – it has garnered a squad of loyal followers thanks to the refreshingly, no-nonsense approach of studio owner and experienced teacher Judi Farrell. The varied timetable caters for all levels, from hard-core yogi enthusiasts to those who don’t know their downward dog from their sausage dog.   A thriving haven of tranquillity, you’ll emerge from class feeling lighter, brighter and more balanced.  Check out the website for details of their weekend workshops, events and special guest instructors and be sure to book in advance as the hugely popular classes tend to fill up. Namaste!

 

Glasgow Necropolis
For those looking to get their (free) cardio fix with a side of culture, head to the Necropolis, a multi-faith Victorian garden cemetery steeped in history. Set atop an impressive hill and next to the Glasgow Cathedral, it is a stunning example of Glasgow’s architectural brilliance and offers a viewpoint over the city. Spanning some 37 acres, an afternoon spent exploring this spooky site of remembrance will get your heart racing for more reasons than one!

words by Danielle Wardell
Co-Editor at Once Upon A Minimalist

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The Ayurvedic Beauty Brand We Now Stock!

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Founders of Mauli Rituals, husband and wife team Anita and Bittu Kaushal enjoyed careers in creative consulting and skincare distribution respectively, until a life changing event led them on a pilgrimage to their motherland. It was here they re-discovered the healing power of India’s natural herbs and holistic traditions. They were so fascinated and inspired by the Vedic scriptures that Anita went onto study Ayurvedic health and nutrition and Bittu furthered his knowledge under the guidance of his father; an Ayurvedic doctor.  Together they created Ayurvedic beauty brand, Mauli Rituals and we got the chance to sit down with them both to understand the ins and outs of this luxurious, harmonious brand.

 

What does beauty mean to you?
Accepting and appreciating all people and things as they are and showing loving kindness for self and others. And Charlotte Rampling.

 

What is the philosophy behind Mauli Rituals?
The science of Ayurveda advocates that all things are connected and we are each made up of the elements. Mauli is a sacred red thread shared by family and friends to symbolise protection, connection and wellbeing. We create natural and organic products that give people the tools to feel their very best because that creates a ripple effect and a better world for all.

 

Bittu, you were in skincare distribution previously and Anita, creative consulting. Was there a specific moment in time that led you to leaving these careers to pursue the creation of your own brand?
We gave up our careers to look after daughter who was very sick. At the point of her passing, we vowed to raise £1m in her honour and using our knowledge and experience to do this seemed like the best way.

 

Mauli Rituals is inspired by Ayurveda. What is Ayurveda and what does it mean for your products?
Ayurveda quite simply translates to the science of life. There are five pillars to Ayurveda – yoga, meditation, breathing, nutrition and massage. Leading a life focused on preventing disease through being mindful of these factors and living in harmony with nature works.

 

What sets you aside from other organic body and skin care brands?
There are some excellent natural brands out there and it’s exciting to see the category growing. Perhaps what truly sets us apart is our unique DNA as people and as a brand and from that comes our intention.

 

What is the best way to use your products?
It’s a given our products work exceptionally well but to get the most out of them we recommend being fully present when using them and giving yourself the time to nourish skin and soul. That said we understand daily demands can take over so we also offer shorter rituals that delivery faster results, but without forsaking your wellbeing.

 

What have been the greatest challenges you have faced since launching your brand in 2014?
There are daily trials, such as keeping up with legislation, stock control; typical growing pains. Working with natural products has it’s own challenges but is also really interesting. It’s all good and we do our best to enjoy the journey.

 

You are husband and wife. How have you found working alongside one another?Anita and I feel blessed to work together but we keep a healthy distance, in that we work in different offices. When we arrive home, we give ourselves a few minutes to talk shop and then, that’s it. There is no one I would trust more than Anita and our aims and intentions are aligned and yet it’s great that we bring very different skills and ways of being to the brand. It also helps that I’m a joy to work with.

 

How do you destress after a busy day?
I’m not one to get stressed; it’s so futile. I love cycling, reading, am learning to play the tabla and, much to Anita’s despair, listening to Tom Waits.

 

You can now shop Mauli Rituals Himalayan Healing Salts and Sundaram & Silence Essential Oil Candle on Hip & Healthy!

Hip & Healthy Launches Concept Store!

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We are bursting from our activewear seams (metaphorically of course) with excitement to finally be able to announce that Hip and Healthy is opening its first ever concept store! We’ve impressed ourselves that we’ve managed to keep this little secret under wraps for so long, and now we can’t wait for you all to see what we’ve got in store for you (excuse the pun)! Yes, you heard us correctly! From the 1st of December, for two whole months, you’ll be able to buy everything we currently sell online, including all our health and wellness products, and our extensive range of activewear, from our concept store just behind Sloane Sqaure! That means no more fuss over ordering the wrong size or delivery time, and actually discovering the beauty of our brands that no online image or description can ever quite capture!

 

The new store is about bringing to life the wonderful community we have online… that’s you! We practice what we preach for our health and wellbeing and that’s why our pop up is not just about the stock we’re selling, but the experience that we’re providing. That’s why we’re proud to be hosting bi-weekly events throughout our time on the picturesque Elizabeth Street.

 

In the series of fitness-focused “Sweat Saturdays” you’re bound to find the exercise you love most as we’ve got everything covered from powerful HIIT classes, to restorative yoga from the likes of Lottie Murphy and Saskia Gregson-Williams (AKA Naturally Sassy!) Start your weekend the way we know best… breaking a sweat!

 

Our “Wellbeing Wednesday” events will help you break up your week by getting hands-on, artistic and zen. We’ve got Daylesford hosting a Christmas Wreath making class and a crystal healing workshop with Tamara Driessen from Wolf Sister just to name a few! There’s something to satisfy your creative thirst! Bring your bestie and enjoy escaping to a place where we’re helping you to nurture your wellbeing!

 

We can’t wait to see you all in our little haven of holistic health! Don’t fret – our online store won’t be going anywhere. We will be functioning as usual online, but if you can make it to 77 Elizabeth Street at least once, we promise you it will be worth the effort! See you soon!

To see the full list of Events, click here!

 

Address: 77 Elizabeth Street, Belgravia (Next to Mungo & Maud)

When: 1st December 2017 – 1st February 2018

Opening times:

Monday – 9:30am – 5:30pm

Tuesday – 9:30am – 5:30pm

Wednesday – 9:30am – 5:30pm

Thursday – 9:30am – 5:30pm

Friday – 9:30am – 5:30pm

Saturday – 10am – 5:00pm

Sunday – 11am – 4pm

Christmas Eve – 9:30am – 12pm

25th – 28th – Closed.

New Year’s Day – Closed

Want to win a bunch of wellness goodies worth over £650?

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Want to win a bunch of wellness goodies worth over £650? Simply enter your email below to be in with a chance! Good luck!

In the prize:

Raw Press 3 Day Cleanse
3 x Livia’s Kitchen Raw Millionaire Bites (one of each flavour)
Oskia Skincare’s new Citylife Anti Pollution range + 3 of their best selling products
Madeleine Shaw’s Meditation Guide
Set of 6 Daylesford Organic Tea blends + Tea Timer
Hip & Healthy Gift Voucher – £50

Enter your details below to enter the competition.

Terms & Conditions
1. The closing date is Friday 24th November 2017.
2. Only one entry per prize draw/competition, per reader.
3. No purchase necessary.
4. Prize draws and competitions are only open to UK residents.
5. Winner(s) will be selected at random after the closing date by an independent judge from all entries received. The judge’s decision is final and no correspondence will be entered into.
6. Winner(s) will be notified by email (using the details provided at entry) within 6 weeks of the closing date. Following such notification, the winner will be required to send the Promoter full details of their postal address to which the Prize will be delivered (if applicable).
7. If the Promoter cannot: (i) contact the winner (via the details provided at the date of entry) within a reasonable period of time (to be established at the Promoter’s sole discretion); or (ii) the winner does not return details of its postal address to the Promoter within 14 days of notification that they have won the Prize, the Promoter reserves the right to re-draw a winner of the Promotion and thereafter until a winner on these terms is found.
8. Please allow 28 days for delivery of the Prize. The Promoter accepts no responsibility for the Prize being lost, damaged or delayed in the post.
9.Unless otherwise stated, the promoter is Hip & Healthy Limited, Goodwin House, 5 Union Court, Richmond, TW9 1AA.
10. By entering this competition, you give permission for your email to be shared with the brand partners involved in the competition who may or may not contact you with marketing materials

4 Reasons Why We Need Collagen (Not The Filler Kind!)

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If you haven’t heard yet, collagen is an anti-ageing diamond that helps improve your skin, joints, gut, flexibility, sleep and recovery. So, what it is? Collagen’s the most abundant protein in your body, and you can think of it as the glue that holds you together – it’s in your muscles, bones, skin, blood vessels, digestive system and tendons.

In fact, it makes up 75% of your body’s skin tissue. But as we age, the amount we produce depletes, and by the time we reach age 40, we’ve lost a third of our collagen. Hello wrinkles *sad face*.

Getting more of it in our diets – whether from food or supplements – is a beautiful thing. It’s the secret behind the power of bone broth, and it’s loaded with antioxidant-rich, gut-health-promoting, metabolism-boosting amino acids. Here, Laura Fullerton, founder of Fitty London, reveals why it’s so great…

Smoother, firmer skin
You’ll find collagen listed as a key ingredient in many beauty creams and products, but ingesting it is a far more effective way to reap its benefits. Studies show that between 2.5-5g a day can dramatically improve skin elasticity and moisture, and reduce skin cracking and wrinkles.

Stronger joints
Whether you’re a runner, heavy lifter or something else entirely, sport can be pretty tough on your joints, and extra collagen may save you an injury or two. That’s because collagen allows us to glide and move without pain. Consuming more of it can strengthen joints and reduce the risk of deterioration, increase the density of cartilage to make joints more flexible, and is proven to be an effective treatment for osteoarthritis and arthritis.

Quicker recovery
Collagen is the protein your body uses to heal everything from acne to a torn tendon. Collagen forms a flexible matrix covering damaged tissue while still allowing it to move (a bit like a scaffold that holds everything together so other cells can rebuild), and it fights off bacteria, which helps to keep wounds sterile.

Gut health
Poor gut health is now known to be the root cause of many illnesses. When toxins and harmful bacteria leak through the intestinal walls into the blood stream (aptly named leaky gut syndrome), they can kick off an inflammatory cascade. Luckily collagen contains the amino acids proline and glycine, which are essential building blocks to seal and heal the damaged intestinal lining.


So, how do we get more of it in our diet?

You’ll find collagen naturally in:

  • Bone broth (you might also hear ‘gelatin’ used a lot – that’s because when the collagen in animal bones cooks, it breaks down into gelatin, and you’ll get the health benefits from both forms).
  • Non-steak cuts of meat (tendon, neck, oxtail, knuckle…)
  • Pork skin, salmon skin, and chicken skin
  • Egg whites

Supplements are great too.
Powder form is brilliant as it’s heat stable and almost flavourless, so you can mix it into all kinds of hot and cold drinks, soups and more. I mix it into my morning Bulletproof coffee and turmeric lattes which adds a lovely velvety texture. Equally pills are a great option and super convenient.

Tips
Marine collagen is said to be the most bioavailable form of collagen (rather than beef/bovine), so opt for this.

Take collagen with vitamin C to heighten its bioavailability (often supplements come with vitamin C in already.

 www.fittyldn.com

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Why “Fredagsmys” Is The New Hygge This Winter

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It’s that time of the year again, the thick jumpers and fluffy socks are out and as the rain hammers on windows and the roads turn icy, all you want to do is snuggle up on the sofa. Fredagsmys is the new trend set to take this winter by storm, taking over from last year’s obsession with hygge.

 

What’s the difference?
Both concepts are about feeling relaxed, cosy and comfortable but Fredagsmys is a Swedish tradition, whereas hygge is a Danish tradition. With temperatures usually being much colder in Sweden and with parts of the northern side having darkness for 24 hours there’s even more reason for Swedes to feel snug and cosy!

Fredagsmys promotes slowing down, relaxing and eating delicious (sometimes naughty food). It embraces taking comfort and having some time away from the stressful outside world. Roughly translated, Fredagsmys means ‘cosy Fridays’, so those that follow this mind-set, make sure they have a relaxing and indulgent evening after a hard working week (or perhaps just a tough Monday in the office!)

 

How can us Hip & Healthies embrace the Swedish way of life and generally brighten our spirits this winter?

 

Two is better than one – A common custom for many Swedes is having two separate duvets on a double bed, as opposed to playing tug of war in the middle of the night trying to get your share back. If this is a common issue in your household, why not give the two separate duvets a go? We recommend opting for feather & down for warmth, comfort and breathability, or wool if you need a hypoallergenic option that keeps you warm when you are cold and removes excess heat and moisture when you warm up.

Speaking of sleep, to enhance your snooze time further and allude to the mys tradition of taking time out for some ‘you’ time, try Samol Herbal Hair & Scalp Oil. This includes the ingredient Nardostachys Jatamansi, which is known for its powers to help reduce stress, anxiety and aid sleep, deterring you from spending the night tossing and turning.

“Depending on the length of your hair we suggest using eight to ten drops of Samol Herbal Hair & Scalp Oil to help fully moisturise the scalp,” explains Samar Farooq, founder of Samol Herbal. To help soothe your worries away and help you get a restful sleep, as well as treating your locks, leave the oil in overnight and then simply wash out in the morning.

 

Dress for the weather – Swedes have a saying that suggests that there is no bad weather, just bad clothing, so make it a priority to wrap up when the colder weather hits. So, when you next use the excuse that it’s too cold to go outside and exercise, try to motivate yourself by simply dressing for the weather! Here at Hip & Healthy, we’ve got plenty of gorgeous activewear that you can layer up and keep toasty on your outdoor sweat sessions! Click below to browse our favourite brands we stock online.

 

Log off – Fredagsmys is all about making time for family and friends but as soon as you wake up does your priority suddenly focus around checking your Instagram feed and emails? It’s easy to get addicted to the buzz of social media and the 24/7 news cycle, but it’s crucial we make time to relax and socialise too. Try to be strict with yourself on how many hours your ‘plugged in’ to social media, for example rather than sitting on Instagram or Facebook on your lunch break why not head out for a stroll or meet a friend for coffee?

Or in the evening if you usually spend an hour or so scrolling through your Facebook feed why not snuggle down with a book, or boost your endorphins whilst socialising at a fitness class? If you need some motivation for logging out of social media and focusing on what is happening in real time try the app Forest. Forest gives users virtual coins that are given for taking a break from your phone, and the coins are then used to plant real trees around the world, helping you and the planet.

 

Seasonal eating – The Swedish approach to food is all about seasonal, local and organic produce. Making meals with seasonal produce cannot only benefit your health but also for the environment and your bank balance!

“Eating foods when in season means that you’ll be eating the way nature intended it. Summer fruits and vegetables tend to contain higher amounts of water, which dilutes their nutrient content. Compare this to winter fruits and veggies and you’ll find they’re richer in nutrients such as vitamin C and contain more valuable fibre,” explains Nutritionist, Cassandra Barns.

Some examples of foods in season during the British winter months are: Clementines, Brussel sprouts (of course!), Celeriac, Apples, Artichoke, Kale, Pumpkin & Parsnip. Who fancies a roast?!

 

Treat yourself to comfort food – Part of ‘fredagsmys’ is to indulge in not so healthy food, but the average sugary or carby treat can send your mood plummeting after the initial ‘hit’ has passed. But dark chocolate – in particular, the variety made with raw, unprocessed, un-sweetened cacao – can actually have longer-lasting benefits for your mood.

“If you love the taste of chocolate, just indulging in your favourite treat can release endorphins in the brain. And with a less refined version, you’re getting the endorphin hit without the sugar overload,” explains Nutritionist, Cassandra Barns. There’s no denying our love for OMBAR’s 72%. It actually tastes better than the processed stuff! We define comfort food as wholesome, nourishing and (at this time of year) warming! If in doubt, cook from scratch. You’ll be able to note exactly what you’re putting in to the recipe and, unless, you have a cupboard in your kitchen dedicated to additives, chemicals and preservatives, whatever you cook is going to be healthy, fresh and much more delicious than the ready made meals you can buy at a supermarket.

 

Put things into perspective – Achieving a good work/life balance is a significant part of the Swedish culture and they even previously trialed a six-hour working day. To avoid feeling overwhelmed, try to prioritise what actually needs to be done and then what can wait until tomorrow, everyone needs some time out! We love Intelligent Change’s Five Minute Journal for embracing the attitude of gratitude and their Productivity Planner for nailing your to-do list and being able to manage your time well.

“There is nothing in your life right now more important than your health. Learn to say no if you feel that you have taken on too much. Being assertive is invigorating and empowering. It also helps to make lists of what is or is not a priority and to tackle the priority tasks first. This will help give you a sense of control over your life,” suggests Dr Marilyn Glenville, the UK’s leading Nutritionist and author of Natural Alternatives to Sugar.

MINDBODY – The App Putting Wellbeing At Your Fingertips

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To make our wellbeing a priority, it needs to become part of our day, and in this day and age, can anything truly be prioritised unless it’s part of our schedule? Life has a funny way of getting in the way of our best intentions for our wellbeing. Unless we’ve planned classes or consultations into our day, the promises we make ourselves can too easily be overridden. Make way for MINDBODY, the wellness app which lets you discover, book and pay for fitness classes and wellness appointments with the ease of namaste at the end of a yoga class.

MINDBODY opens the doors to anything wellness-focused, from acupuncture appointments, Pilates reformer classes or sessions in the sauna (psst…it’s good for you!). When you download the App you’ll be instantly connected with numerous studios, clinics and salons. It’s a simple tool to help benefit your wellbeing from so many angles.

MINDBODY began in CEO Rick Stollmeyer’s garage with the aim of helping studios to manage their timetable, payment and reporting systems more effectively. Since then, the company has grown out of the garage and into the hands of the consumer, allowing you to access what’s happening in the wellness world around you with one easy-to-use App. Now you can access an ever-growing number of classes and appointments, a refreshing concept for those of us who may have been locked up on the same gym contract for years!

 

Navigating the App

Save yourself the scroll – You can save a hit list of favourite places you know you’ll want to come back to in the Favourites tab so that you can easily check their schedules and book in again. Even if you’re a regular traveller, you can save your spin studio in Sydney and your barre studio in Boston.

Booking in classes and appointments via the App’s Schedule tab allows you to save them directly to your online calendar, that way you can plan up to two weeks ahead or for those who love the eleventh hour, you can squeeze in a session! The App also saves your class and appointment history so that you can keep track of the time you’re prioritising for your wellbeing.

MINDBODY aggregates payment for your studio visits and appointments so you’ve booked in and paid within a few clicks. You can also find great deals including promotions and introductory offers in your area, making your wellness habits even more affordable.

Your gateway to new studios and clinics when you’re in a new place? MINDBODY’s Explore tab is the tool to finding what’s available around you.

For those active techies tracking fitness with FitBits, you can connect your activity data to the MINDBODY App. Monitor which classes are getting your heart rate up and calories burnt and where you’re reaching your goals! Plus, be guided by other people’s ratings and reviews of each place and the different classes and services on offer.

 

The MINDBODY App is for anyone who wants to commit to making their wellness a priority. It’s ideal for those who want to discover places around them or to try a variety of classes appointments which makes payment and planning simple and all the more rewarding! Click here to download the App for iPhone and here for Android

words by Annabel Armitage

Emotional, Irritable & Bloated? It’s Not You, It’s Your Hormones!

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Feeling over emotional or irritable for no reason; bloated and craving ridiculous amounts of chocolate – it’s not you, it’s your hormones! Katie Pande, medical herbalist at Pukka Herbs explains…

We are all familiar with the term ‘PMT’ or pre-menstrual tension; this is just one indicator of how us we women can feel when hormones can become even slightly tipped out of balance.

For women to maintain a healthy hormonal balance determines on our ability to endure a pain-free, hassle-free menstrual cycle.  Essentially, it is vital to core wellbeing.

In a recent survey carried out by Pukka Herbs, on the subject of PMS and how it effects women’s health, they discovered that 76% of women said they suffered with erratic mood swings and felt irritable or angry before their period; 62% said they suffered with bloating and 61% were troubled with appetite changes, food cravings and fatigue.

What are hormones?
Hormones are chemicals that send messages to other parts of our body or brain, telling them how to act. They include:

Thyroid hormones – govern our metabolism

Insulin – tells our cells to take up sugars from our blood.

Oestrogen, progesterone and testosterone (sex hormones) – govern fertility, the development of sexual characteristics and (in women) the menstrual cycle.

Hormones affect literally every part of our lives, including whether we feel tired or awake, how hungry we are, our sex drive, our bone density, our body temperature, and whether we feel relaxed or stressed, happy or sad.

 

How emotions affect our hormonal balance:
During menstruation and the build up to it, levels of oestrogen are low. These low levels of oestrogen also influence low levels of serotonin, dopamine and noradrenalin which can cause feelings of reduced motivation and a general ‘slowing down’ resulting in feeling less mentally alert, more fatigued and less sociable.

As oestrogen levels then begin to rise after menstruation it brings back our physical and mental energy levels, as the levels of serotonin, dopamine and noradrenalin also rise.

 

What is PMS?
Premenstrual syndrome or PMS is thought to affect up to half of women.

PMS describes a range of symptoms that can be experienced for up to two weeks before your period starts. They can include mental or emotional symptoms such as irritability, mood swings, tearfulness, fatigue or anxiety, and physical symptoms such as bloating, breast swelling, skin breakouts or headaches.

 

Is PMS ‘normal’?
In fact, some degree of change in our emotions, energy, and wellbeing throughout our monthly cycle is to be expected. The ovaries are linked to the brain, nervous system and endocrine system, so it is no wonder that changes in our emotions can also have significant effects upon our hormonal cycles.

For example, during menstruation and just before, levels of oestrogen are lower than at other times in our cycle. Low levels of oestrogen can affect other hormones and brain chemicals such as serotonin, dopamine and noradrenalin. This can put a dampener on our mood, our energy, our mental alertness and even our desire to socialise. Then, as oestrogen levels then begin to rise after menstruation, our physical and mental energy levels tend to return.

So, perhaps, some degree of what we call PMS is ‘normal’, if symptoms are generally mild.

But contrary to what you might have been told, all this hormonal disharmony is not something you need to ‘put up with’. You can do something about it! So, this in itself provides an understanding for some of the changes in mood and emotions during our menstrual cycle, which is quite reassuring!

 

Natural health to help
Herbal medicine provides a wealth of options for the support and management of many conditions relating to women’s health.

One key herb that can support women throughout the entirety of their cycle, including menstruation and the menopause is shatavari. In Ayurveda, Shatavari is revered as a primary ‘women’s’ herb. Shatavari is a tonic to the female reproductive system and specifically the uterus. It is a naturally nourishing, cooling and moistening herb that provides the required nourishment and strength to alleviate vaginal dryness, support conception, fertility and a healthy reproductive system. Shatavari contains natural precursors to female sex hormones which help to balance hormonal irregularity, promote conception and improve menstrual symptoms and PMT. Shatavari also stimulates the production of prolactin which enhances the libido.  You can find this essential herb in Pukka’s organic Womankind supplement. 

hormones

What can we do for better hormone balance? Look to your diet.

Avoid sugary foods, refined carbohydrates and processed foods as much as possible. It may be boring, but it’s key for happy hormones! Instead…

Focus on eating ‘real’ foods, including vegetables and whole fruit, beans and lentils, nuts and seeds, whole grains, and good-quality (preferably organic) meat, fish and eggs. Most importantly, aim for a total of seven servings of vegetables and fruit, of which only two should be fruit. ‘Real’ foods provide vitamins, minerals and protein to help your liver break down hormones, and fibre to help you excrete them and prevent constipation. They provide slow-releasing carbohydrates to keep your blood sugar stable.

Avoid those unhealthy fats we mentioned above – margarine, vegetable cooking oils and fats in processed foods. Include plenty of healthy fats: olive oil, avocadoes, raw nuts and seeds, and of course oily fish such as sardines, mackerel and salmon for the omega-3s.

Drink plenty of water to support detoxification and fluid balance in your body. A guideline is 1.5 to 2 litres a day. Herbal and naturally caffeine-free teas count.

Limit or avoid alcohol and caffeine. Alcohol is one of those ‘toxins’ that can burden your liver; and it also depletes vital hormone-balancing nutrients from your body. This doesn’t mean you need to be teetotal, but be aware that drinking several nights a week, or ‘binge drinking’ could be contributing to your symptoms. Caffeine, too, can be a problem, triggering a stress response in your body. Stick to one or two cups a day of coffee or tea, or avoid altogether.

Choose organic where possible – especially when it comes to animal foods. Going organic can help you to avoid some of the hormone-disrupting and liver-burdening chemicals. When it comes to fruit and vegetables, look up the current Environmental Working Group’s ‘Dirty Dozen’ – the 12 types of fruit and veg most contaminated with pesticides – and prioritise buying organic for those.

For more information on Pukka’s Organic Womankind Tea and Supplement, click here.