Meet The Face Of Healthy Baking

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To celebrate the launch of healthy baking extraordinaire Henrietta Inman’s much anticipated cookbook Hens Clean Cakes, we sat down with Henrietta to discuss all things wellbeing, baking alternatives, and the top ingredients every healthy baker should have in her kitchen.

What is your personal wellbeing ethos?

Wellbeing encapsulates many things. For me it’s about finding a way of eating that is delicious, healthy and that you really enjoy and finding ways to exercise that you love too. But it’s not only about diet and keeping fit, sleep is so important, as is keeping hydrated, laughing and learning how to switch off and relax. As soon as I get stressed and anxious or begin to have negative thoughts, I really try to turn them around into positive beliefs, take a step back and just breathe. Personally I have found that I feel great on a plant-based diet eating lots of vegetables, grains, pulses, nuts and seeds and fruit, I just love it, and I drink loads of water and herbal infusions. I really enjoy yoga, pilates, running, swimming, walking and getting as much fresh air as possible and above all, I just try to remember to laugh, smile, think good thoughts and enjoy myself, life’s too short not too!

Have you always been interested in healthy cooking?

Yes! I grew up in rural Suffolk, a region that is well known for its amazing producers. We have always had our own vegetables garden, fruit trees and fruits bushes, so I have always been aware of the importance of eating in season and local. As a family, we’d always cook together and I learnt a lot from my parents who are both great cooks. Cooking from scratch and knowing where your food is from and what you are putting into your body is the key to eating well.

What was the catalyst that inspired you to pursue a career as a healthy dessert chef?

I have always loved and appreciated food and from a young age, I would always be the one to make the birthday cakes or any puddings for Sunday lunch and celebrations. I loved creating wonderful flavours and textures but also things that were beautiful to look at too, so after university, I decided to pursue a career as a pastry chef. I enrolled on the Professional Pâtisserie Scholarship at Westminster Kingsway College, London and graduated with distinction two years later. I went on to work as a pastry chef in a range of award-winning kitchens, including the Lanesborough Hotel, London.

When I moved home in September 2013 to Suffolk to start my own business, create my own food and be my own boss, I soon realized that I was still using the same old ingredients that we associate with baking, namely plain white refined wheat flour and caster sugar. I had been using these ingredients for years in my career as a pastry chef but also at home in day-to-day baking and to be honest, I was getting quite bored of them! There are so many varied, versatile and exciting ingredients available today, I asked myself, ‘why do we limit ourselves to baking with the obvious staple ingredients?’

Like more and more people, I love eating heathy real food myself, cooking from scratch and knowing what I’m putting into my body. I noticed that finding healthy alternatives for pudding and sweet treats that deliver on flavour, texture and look great too were often difficult to find. So I decided to spread my love for healthy wholefood eating to the sweeter things in life: to pudding, to tea time, to the cake! I’m still a pastry chef through and through, I’m really happy that I’ve done my training, learnt the classics and been able to apply the skills and techniques I’ve learnt to different ingredients; I just like to call my Clean Cakes my ‘new patisserie’, it’s a new way to cook and bake that will make you smile from the inside out.

What is the Clean Cakes philosophy?

Clean just refers to the ingredients I use that are pure, natural, unrefined and unprocessed. I’m not on a mission to convert the world to ‘clean eating’, these cakes are still a treat and still contain sugar, but it’s about finding a way to make your favourite things in a nutritious way that is also totally delicious, banishing the misconception that healthy food is bland and boring as it certainly is not. My Clean Cakes are all about taste, texture and beauty – beautiful to look at and beautiful to taste. I want the flavours to really sing.

My philosophy is not about focussing on what I’m cutting out or the cakes being ‘free-from’ gluten and dairy (I do this so that those with allergies and intolerances can enjoy them too and they can reach out to everyone, keen cake makers and healthy enthusiasts alike), it’s about what I’m putting in, it’s all so delicious- wholegrain buckwheat flour with a lovely nutty flavour, caramel-y coconut sugar, sweet chestnut flour… I make sure that all the ingredients I use taste amazing, it’s just a big bonus that they happen to be good for you too!

What are the ingredients every healthy baker should have in their kitchen?

Whole-grain flours (see below), alternatives to refined vegetables oils (see below) or if you do eat dairy, always choose grass-fed options, preferably organic and raw if possible too like raw milk and butter; goat’s and sheep’s milk, yogurt and butter are also good alternatives if you find cow’s dairy hard to cope with; unrefined sweeteners (see below). Good quality dark chocolate above 70% cocoa solids. Nuts and seeds. These are all the base ingredients, then we need to lift things up a notch- flavour enhancers are so important, my key ones are lemons for their juice and zest to really freshen flavours up; Himalayan pink salt or Maldon sea salt to lift flavours up and cut the sweetness (though I never over-sweeten my Clean Cakes anyway, it’s just not natural and not necessary); spices like cinnamon, cardamom and mixed spice to give things a real depth of flavour; and vanilla extract and pods for their natural sweet smooth taste.

Featured heavily in conventional desserts, what are your favourite alternatives for the following…

Gluten – I use only wholegrain gluten-free flours. I love buckwheat, brown rice, teff and oat flours and for grain-free bakes, chestnut flour, coconut flour and ground nuts like almonds and hazelnuts are great.

Dairy – avocadoes are great for making creams, mousses and icings; soaked and blended cashew nuts are perfect added to raw cakes to give them a creaminess and help with setting; instead of heat-processed vegetable oils, use extra virgin cold-pressed rapeseed oil to give cakes a lovely nutty, earthy flavour or coconut oil or butter for a lighter flavour; coconut milk is a great alternative to cream as are nut and seed milks ideal for replacing cow’s milk. And who could forget COYO yogurt, great for icings and making cakes and tea breads wonderfully soft.

Sugar – coconut sugar and coconut nectar syrup, Palmyra nectar powder (jaggery), local raw honey, maple syrup, dried fruits like Medjool dates, figs and unsulphured apricots and date syrup.

Healthy cakes and desserts sometimes tend to have overly complicated ingredients lists and cooking methods – are the recipes in Clean Cakes suitable for novice bakers to try out or are they more suited to more advanced home chefs?

I think that my book has a great variety of cakes, tarts, biscuits, brownies, energy-boosting bars and bites, muffins, loaf-cakes and tea breads, raw desserts, petit fours and even some savoury recipes too, there’s really something for everyone. If you want something a bit more complicated, a real show-stopper for a party, there are layer cakes with delicious icings and jams, a stripy bitter chocolate orange ice cream cake with a glistening cacao glaze or a chocolate, banana cream and passion fruit pie with sea salt sticky toffee sauce! BUT, at the same time, there are quick and easy one bowl recipes for brownies, blondies, bars, cookies, cakes and breads with short and simple ingredients list. The recipes are for everyone and cater to all bakers, no matter what your level. With baking, there is always a certain amount of concentration involved so my top tips are always to read the recipes through before starting, be precise and get a good set of digital scales!

What are your top 3 must-try recipes from Clean Cakes?

It’s hard to choose but I’ll try… for a warming and scrumptious pudding in colder months, you must try my Baked banana, date and pecan loaf with cardamom and start-anise spiced caramel sauce, it’s incredible, a bit like a sticky toffee pudding but so much more! In the summer it’s a joy to pick local blueberries and make my Blueberry lemon mousse cake, light, fresh and irresistible, finished with whatever flowers are out like scented geraniums or rose petals, everyone will love it. And for a quick snack or pick me up my Coconut-cacao-quinoa bars are just dreamy, like a Bounty but better… oh, or maybe a Dark chocolate dipped peanut butter and raspberry jam cookie!

Clean Cakes by Henrietta Inman, photography by Lisa Linder, is published by Jacqui Small (£20)

Read more about Henrietta on Hen’s Clean Cakes or follow her on Instagram and Twitter.

Interview by Zsa Zsa Vella

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How To Make 2016 Your Most Balanced Year Yet

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Whether it is to get fitter, healthier, spend less money, be kinder to others- we all want to make changes here and there. However there is a fine line between practicing self-care, and pushing yourself too hard in the gym, restricting your diet, or working too many hours at the office. It is easy to tip the balance too far. Lets make 2016 the year of positivity, self-love and releasing our true potential. So how do we go about doing so? Read on for the lowdown…

  • Moderation is the key to achieving balance in all aspects of life. Too much of anything can become unhealthy, which is why it is important to be mindful of our actions, and whether or not the outcome will be positive.
  • We have all heard the saying ‘do to others as you would have them do to you’ well this is absolutely true. Treat yourself as you would treat a friend. In the same way that you would show loved ones compassion and understanding, you must act the same way towards yourself. If you make a mistake at work, eat one too many cookies, or act in a way that you are not happy about, think of what you would say to someone close to you, and how you would help them in that situation. Offer yourself the same advice. That it is ok, it is not the end of the world, and tomorrow is a new day.
  • Taking baby steps is important! Have patience and do not try to take huge leaps or shortcuts to achieving your goals quickly. Show yourself dedication. If something does not quite go to plan, do not beat yourself up, instead take a deep breath and try again.
  • Make sure you create time for yourself amidst your busy day-to-day tasks. On an evening try to switch off from work, read an interesting book, take a bubble bath, and do something positive for yourself.
  • Try something new- Take up a new hobby such as a cooking course, art class or try Tai Chi. Tai Chi is great for the mind, body and spirit. This calming ‘meditation in motion’ is extremely beneficial for our physical and mental wellbeing and provides a constructive way of unwinding.
  • Get creative- Adult mindfulness colouring books have become extremely popular in helping to de-stress and relax. With beautifully drawn art therapy designs appealing to all ages, these artistic images are fun to colour, whilst simultaneously taking your mind into a state of balance and calm.
  • Try to be present in each moment, and focus on your own personal needs. We are all guilty of constantly checking instagram and social media pages to see what other people are doing, and it is easy to get caught up in trying to keep up with the Jones’. Yet this can be detrimental to your overall happiness. Focus on what is right for you and if you are where you need to be.
  • Meditation is a great way of practicing self-care. Meditation focuses on being in the moment, and noticing your thoughts as they come and go in your mind, almost like moving clouds in a constant sky. It allows room for thought and reflection, and helps you to become more aware of situations. Contrary to popular belief, it doesn’t have to be completed whilst sat on the floor crossed legged like Rafiki, nor does it have to be done for long periods of time.
  • Set yourself a positive challenge, and try to dedicate 5 minutes every morning when you wake up, to focus on your breathing and setting your intentions for the day. Meditation has proven to drastically improve one’s wellbeing. It isn’t always easy, but with practice and determination you will see positive results. The great thing about meditation is that you can do it anywhere, a quiet room is preferable, but if you are a busy bee, you can even meditate on the tube. There are many meditation apps that you can use to guide you, with some even offering different meditations for specific occasions.
  • Write a journal: Writing down your thoughts and feelings as well as tasks for each day can be a very productive way to reflect. The Happiness Planner is a brilliant diary that incorporates the practices of positive thinking, positive affirmations, mindfulness, gratitude, and self-development into the daily and weekly/monthly pages.
  • Most importantly of all – fall in love with yourself this year!!

Recommended reads: Mindfulness: A practical guide to finding peace in a frantic world by Mark Williams

Recommended apps: calm and headspace

Recommended classes and events:

  •  Gazelli House in Belgravia, London offers a wealth of inspiring health events and talks. Click here to view upcoming events.

 Words by Georgia Barnett 

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Tummy Troubles? Suffer No More With YorkTest

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Here at Hip & Healthy, we are self-confessed healthy foodies, and whilst the majority of our diets are made up of fresh and organic whole foods, when it comes to food intolerances, ‘healthy’ can sometimes take on a new meaning. As someone who has struggled with ongoing gut issues for the last few years, with the New Year in full swing, I decided it was time to take a new approach in managing my IBS type symptoms, with YorkTest’s IBS Diet Programme and Food Intolerance Test.

Offering a fast track or starting point for an elimination diet, YorkTest food intolerance tests are aimed at people like myself, who are seeking to optimize their diets and reduce their symptoms by eliminating any potential foods that may cause an adverse reaction.

When presented with the different testing options, I decided to try out the most extensive of tests which not only determines 158 potential food and/or drink intolerances, but provides you with advice on following an IBS diet programme, drawing from the principles of the low FODMAP diet.

Before undertaking the test, it is important to not have been eliminating any foods from you diet in order for the results to be as accurate as possible, so, whilst ensuring my diet was balanced and varied in the weeks leading up to my test, I performed the simple finger prick test and sent my vile of blood into the YorkTest lab for analysis.

Upon receiving my test results a few days later, I was somewhat surprised of the foods highlighted as those intolerant to me. Presented in the form of an easy-to-decipher graph highlighting the foods that cause a reaction, a borderline reaction and no reaction, my foods to avoid were as follows:

Reaction: sesame seed, cranberry, cows milk

Borderline reaction: cashew, gluten, lentils

I had always suspected that gluten and dairy could be culprits for me as they are for many, and whilst throughout my past diet I had attempted to only consume moderate amounts of both of these, after receiving my results I have become a whole lot more diligent in my avoidance of these foods and am happy to say I have experienced a reduction in the prevalence of my IBS attacks. As a self-confessed nut and seed lover, I was sad to see cashews and tahini (sesame) up there as some of my most intolerant foods, however, I was excited to switch it up a bit and have now replaced the aforesaid with pumpkin seeds and macadamias. These yummy alternatives definitely agree much more with my stomach and are just as tasty! I was interested to discover that lentils and cranberries, two foods that I’ve never particularly enjoyed were on my list, I couldn’t help but thinking it was my body’s way of telling me to avoid them!

Whilst my IBS symptoms are yet to completely disappear, knowing that I am making a conscious effort to avoid the foods that may trigger or maintain bouts of stomach pain provides me with a sense of ease and some answers to a few of my most common flare ups that in the past I couldn’t quite put my finger on.

If you think you may suffer from food intolerances due to ongoing gut symptoms, bloating, headaches, low mood, fatigue, weight gain and/or skin problems, YorkTest is a great first step in managing the unpleasant conditions associated with food sensitivities.

Find out more about YorkTest’s IBS Diet Programme here

Words by Zsa Zsa Vella

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If You Only Do One Thing This Week… Eat For Gut Health

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Modern life is full of challenges, and unfortunately for our bodies, we’re simply not adapted to cope with what are now everyday occurrences of stress due to over-working and continual exhaustion. One of the first issues to emerge from such a lifestyle is poor digestion and overall gut function, sure, a bit of indigestion isn’t exactly devastating, however there is far more to the gut than meets the eye, and a healthy digestive system has actually been shown to provide the route to optimal all-round health.

The gut is a part of the parasympathetic nervous system, the branch of the nervous system that allows us to calm down and de-stress, which means it is constantly ticking over, 24/7. Naturally, this is asking quite a lot of your body, and therefore having an abundance of healthy gut bacteria to help is crucial for peak gut function as well as good immunity.

So what should you be eating to give your gut as much help as it needs? Everyone’s body is unique, and therefore we all have slightly different needs, so really the key point here is to listen to your own body and what makes it feel good – however that being said, there are some rough guidelines as to what you should be trying to include in your daily diet.

Healthy fats should be included every day as they’re super nourishing as well as having soothing anti-inflammatory properties; good-quality, organic and grass-fed if possible, protein is essential – organic meat is higher in healthy omerga-3 fatty acids and is also less likely to contain the harmful antibiotics that may have been fed to non-organic livestock. Of course it goes without saying that plenty of fruits and veggies should be eaten, the natural prebiotics present provide perfect fuel for your good probiotic bacteria. Nuts, seeds and pulses can be a little trickier for the body to digest, so try to soak them before cooking – this will rid them of any enzyme inhibitors that may weaken the digestive system. Something to totally avoid (or at least save for special occasions!) is alcohol as it is highly inflammatory to the gut.

If all this seems a little overwhelming, take a look at Daylesford’s ‘Feed Your Core’ range of healing prebiotic salads, soups, and smoothies, they provide perfect, easy gut nourishment to reset your body back to its healthiest and happiest state, and you can be assured that Daylesford use only the highest quality, organic, seasonal and all-natural ingredients. Our top picks are the Blueberry Smoothie, Ginger Turmeric Shot, Chicken and Vegetable Broth and Chilli Bean Bowl.

Finally, even if you’re eating the best possible foods in the world, your gut is not going to be very happy if whilst eating you’re simultaneously rushing about, scrolling through instagram or catching up on your favourite TV program. Try and be totally mindful as you eat – smell your food, really taste it, notice how the texture feels in you mouth, chew slowly and think about the nourishment you’re giving your body. This way your gut can actually recognise the fact that you’re eating, meaning the food will be more easily digested, but you’ll also be able to tell when you’re full and prevent the overeating that often occurs when we’re distracted.

Above all, don’t forget to feel happy that you’re taking the time and patience to look after and cherish your body from the inside out – trust us; you’ll feel amazing for it and be well on your way to the healthiest version of yourself.

Words by Meryn Turner

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Hip & Healthy Valentines Day Wish List

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With Valentines Day fast approaching, we have put together a wish list for those of you that need a little extra guidance. Our goal here – to help you find the perfect gift for that special someone, whether it be your true love, one of your BFF’s or simply just to treat yourself…

Raw Halo artisan raw chocolate box

If Valentines Day isn’t an excuse for lots of choccie, then we don’t know what is! Keep it clean with Raw Halo’s new Valentines collection of luxury boxes, filled with 100% natural, raw chocolate bars. Wrapped in the prettiest pink and red papers, the flavours range from Goji berry and vanilla, to sour cherry and almond… yum!

Hip & Healthy x Liberty ‘Be well box’

Hands down the ultimate valentines gift … our very own ‘Be well box,’ which we created in collaboration with Liberty, to help you feel both fantastic in body and mind this year. Containing a beautiful selection of products, from a deeply nourishing facial repair mask, to a soothing scented candle, to a super lightweight tank top for all you yogi and gym bunnies to sport. Yep, we’re sold!

Rosaviola Scented Candle

Diptyque and French fashion designer Olympia Le Tan bring to you their limited edition collection of Rosaviola scented candles. With a harmonious blend of roses and violets, these candles reflect the harmony of the eponymous flower. Pretty, pink and sealed with a kiss, this gift will create a romantic ambiance in which to spend with your valentine.

Joe Malone Red roses Body and Hand Wash

We love this luxurious body and hand wash, which represents a unique blend of the seven most exquisite roses around the world. A true blend of romance, with hints of lemon and crushed violet leaves, you will be left smelling ohhh so rosy…

The All Dark Chocolate Collection

Calling all vegans… we are over the moon exited to try Hotel Chocolats first collection of vegan friendly chocolates! This simple black box is filled with dark chocolate goodies; from Dark Ginger Puddles to Cacao Nib Nano slabs, and even a 100% raw chocolate bar for you to get your teeth stuck into!

Neom Organics Scented Candle ‘Happiness’

Giving yourself or your loved one the gift of happiness this Valentine’s Day with Neom’s Happiness Luxury scented candle. This limited edition candle emits seductively sweet scents of while neroli, mimosa and lemon, combined with natural fresh grass alongside 8 essential oils purposely blended to lift our mood and balance our emotions – this gift is the perfect pick me up for a romantic Valentine’s evening!

Words by Flora Crichton

MORE: How To Create A Life You Love  

Dalton Wong’s Day On A Plate

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From his top tips to satisfying hunger, waking up your willpower and wanting to exercise, this week the amazing Dalton Wong has been filling us in on his healthy lifestyle philosophy and we couldn’t be more excited to start putting into practise some of the amazing pieces of advice he has offered. As an added bonus and to end the week in true Hip & Healthy style, we quizzed Dalton on his typical day on a plate! Read on for the lowdown…

Breakfast – Usually a green smoothie or a juice. I like to get a hit of fibre from a smoothie first thing in the morning. At the weekend I love sourdough bread, avocado, eggs and tomatoes.

Lunch/Dinner – Usually stir fried veg with chicken or beef, maybe some rice on the days when I’ve done jujitsu. At the weekend I love to have a roast dinner with chicken or beef.

Treats – Air popped popcorn or corn chips with guacamole. I’m more of a savoury person. I also love it when my kids make baked cookies, just normal ones with sugar, flour etc. – you’d be a fool not to have them, that’s when health goes too far. How can young people have a healthy and balanced lifestyle when their parents don’t follow one? Children learn diets and restrictive eating fads from watching their parents. Monday-Friday I’m Dalton the trainer, but at the weekend I’m Dalton the dad.

FITSPIRATION: Jennifer Lawrence’s PT Dalton Wong 

How to Want to Exercise

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‘Slob on the sofa’ You say? Here’s your five-step plan for tuning in to what your body is really trying to tell you.

1. Shush your lazy voice

Don’t give your excuses airtime: have your yoga mat rolled out on your bedroom floor so you can workout first thing, or pack your kit in your bag so you’re ready to go at lunchtime. Treat the ‘noooo’ voice in your head as you would an errant toddler. Politely but firmly get started. You know best.

2. Spot your tipping point

Your body might creak as you warm up, but every stretch releases tension and every movement makes oxygen flow a little faster. The more aware you are of the moment your mood tips from miserable to happy, the more intense it feels.

3. Make a power playlist

Gloria Estefan knew her stuff: the rhythm is gonna get you. Listening to music helps you run farther, cycle longer and swim faster – often without you noticing the extra effort. Songs with 120-140 beats per minute make you perform best. You can download software that organises your whole iTunes library by its bpm, but ‘Beat It’ by Michael Jackson (139bpm) will get you started.

4. Exercise mindfully

‘Switching on’ muscles with your mind can make them tone up 35% faster. Mindful exercise is a moment-by-moment awareness of what your body’s doing. Observe how your abs engage when you lift a weight. Feel every muscle in your feet push up from the ground as you run. Pay attention to the fact you’re getting healthier and stronger with every movement – it’s a double positive reinforcement. The more mindfully you work out, the more you get hooked on the sensation of exercise, not just the results.

5. Bottle your post-workout glow

As you shower, take a moment to absorb how much happier, calmer and better you feel about yourself now. The feelgood flush you get after exercise is what will keep you coming back for more.

Article extracted from The Feelgood Plan (Ebury Press, £14.99), Photography by Philip North-Coombes, out now.

MORE: 7 Ways To Satisfy Your Hunger

Five Ways To Wake Up Your Willpower

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Because a firm body starts with having a firm mind.

1. Eat

Eating a more plant-based, less processed diet not only gives your body a steady supply of energy, but eating clean, nutritious food makes that energy more available to your brain, which can strengthen your willpower. More nuts, less chicken nuggets.

2. Plan

Being busy screws with your self-control. Planning puts willpower back in the game, so even when you’re rushed, you can make effortlessly good food choices. Keep a stash of hard-boiled eggs in the fridge to keep you going when you’ve got more than 4 hours between meals. This feel good snack contains amino acids, which dilate blood vessels so oxygen flows more easily and you’ll find it easier to tick off your to-do list on a busy day. Almonds are a great snack to stash in your handbag as they are high in a heart-healthy fat called oleic acid that can boost memory.

3. Be subtle

Change ‘I can’t’ to I ‘don’t’. Why? ‘I can’t eat crisps’, means ‘I’m not allowed to eat crisps’, and forbidden foods are impossibly desirable. Give your willpower a fighting chance but saying, ‘I don’t eat crisps’. Because you’re actually saying, ‘I prefer not to eat crisps; they don’t make me feel good’. The difference is subtle, but empowering.

4. Rebrand

If you describe yourself as a latte lover or a fried chicken fiend, people will constantly push those temptations in front of you. They think they’re doing you a favour. Do yourself a favour and rebrand. Tell friends you’re obsessed with green juice, because you can practically feel those antioxidants replenishing your body. When you’re choosing where to go for dinner, tell your partner you’ve got a thing about grass-fed steak. When you talk the talk, it naturally follows that you walk the walk.

5. Breathe

Learning how to manage your stress better, even if its just taking a few deep breaths when you feel tempted, is one of the most important things you can do to improve your self-control. So as you stare at a counter full of glazed pastries, take a few deep breaths to gather your willpower and order a feelgood fix instead. Black coffee sweetened with a dash of cinnamon or a piece of fresh fruit with some raw nuts will see you right.

Article extracted from The Feelgood Plan (Ebury Press, £14.99), Photography by Philip North-Coombes is out now.

MORE: FITSPIRATION – Dalton Wong

 

Seven Ways to Satisfy Your Hunger

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Your body is ready. Let’s get cracking!

  1. Eat when you’re calm

Eating while stressed can make it more difficult for your body to absorb vitamins and minerals, which means you’re not getting goodness from your food. Rapid, stressed-out eating leads to bloating, wind, stomach cramps and diarrhoea. Nice! It can also make you overeat, as you push food into your mouth so fast that you don’t realise you’re full before your waistband cuts painfully into your stomach. When you know you’re feeling hangry (that’s so hungry, you’re angry), calm down before you eat by kneading the fleshy part between your thumb and forefinger for 30 seconds. Even a short hand massage lowers your heart rate and lessens anxiety.

  1. Align your eyes with your stomach

We tend to serve portions according to how big our plates are, not how hungry we are. Break this habit by serving yourself two-thirds of your normal portion – you can always have the rest if you need a top-up, but chances are this will be enough to satisfy your hunger.

  1. Express gratitude for your food

Give thanks for what you are about to devour and your meal will taste better and feel more satisfying in every way. Out loud, observe the colours and delicious textures of your food, and thank the cook (especially if its you). Internally, pay attention to the ways your meal will nourish your body: think about how that roast beef will give you iron strength, or how the vitamin C in your blueberries will help you feel calmer.

  1. Chew, chew, chew

Chewing releases more nutrients from food. Start munching at least ten times before you swallow and work up to doubling that number. Slim people chew each mouthful an average of twenty-one times. Breaking down food in your mouth like this helps your stomach signal fullness to your brain more quickly.

  1. Eat in slo-mo

Place your knife and fork down between mouthfuls to break the hand-to-mouth flow when you eat. If you’re right-handed, try eating with your left, and vice-versa, to help slow your pace.

  1. Eat with all of your senses

This trick stops you filling up on so-so food that gives you little physical or emotional satisfaction. How does your food look? How does it smell? Note its texture and the sound it makes as you chew. Appreciating your food means you get more enjoyment from eating, and it slows your mealtime down so your body has time to recognise when you are full.

  1. Prioritise your plate

Your mum’s not watching, and there’s no law that says you have to finish everything on your plate. You can only comfortably fit so much in your stomach, so fill it up with healthy foods like vegetables and lean protein, and leave the extras that might make you feel painfully overfull.

Article extracted from the Feelgood Plan (Ebury Press, £14.99), Photography by Philip North-Coombes, out now.

MORE: FITSPIRATION – Jennifer Lawrence’s PT Dalton Wong

 

The Hip & Healthy Guide To Buenos Aires

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The cosmopolitan city of Buenos Aires is full of beautiful, trendy and cultured people with a hip and healthy zest for life. The city boasts an endless array of little cafés and juice bars on every corner, bistro restaurants, ‘puerta cerrada’ restaurants, boutiques and various activities. During our time we were lucky enough to be staying in the fashionable neighborhood of Palermo and our home, ‘Home Hotel’.

Where to sleep

Home Hotel – Honduras 5860 Palermo 

A chic boutique 14 bedroom hotel hidden away in the heart of Palermo Hollywood, with it’s own pool, garden and unique collection of books, art and sculptures. Firstly though, our room, a beautiful space on the third floor complete with a luxuriously comfortable bed, all the amenities you’d expect from a luxury property and a vast window overlooking the surrounding neighborhood, flooding the room with natural light. The owners Patricia and Tom are the brains behind the style and design of the property, which includes various pieces of art adorning the walls inside and out, as well as wall sculptures including two hanging robots, with an on/off switch sure to bring out the child in every man (my husband couldn’t walk past without turning them on!). The garden and pool at the back of the hotel is a secret haven from the bustling city of Buenos Aires and is also where breakfast is served. Breakfast was a true healthy delight; just avoid the pastries and dulce leche butter to keep it clean. The breakfast includes fresh fruits and juices, eggs and homemade bread, with a choice of teas, coffees and for me hot water with lemon. The hotel is a true home from home and ideal place to stay whilst exploring this amazing city.

Where to dine and juice

Fifi Almacen – Gorriti 4812 

This place is an absolute instgrammers heaven and an ideal stop for lunch whilst exploring the boutiques of Palermo. The building has a white painted wriggly tinned façade and on entering the wriggly tin theme continues to the walls. This huge light and airy open space, with high ceilings offers shelves-and-shelves full of fresh fruit and vegetables as well as Fifi’s own healthy treats to buy and take away. We met owner and chef Luciano who has a strong passion for using organic, clean and fresh ingredients. The Oslo salad was delicious and the juices even more so – try the kale, orange and carrot (don’t be put off by the colour). If you fancy treating yourself to a little tipple Luciano has sourced the best organic wines to complement his menu.

b-Blue Deli and Juice Bar – Armenia 1692 

b-Blue is the creation of partners Rodrigo and Javiar, with Johnny Walker at the helm in the kitchen. The name b-Blue comes from a play on the word blueberries and they have their own blueberry farms in the region of Esteros del Ibera in Corrientes, where b-Blue are one of the largest exporters of blueberries to Scotland and Germany. As much as we all love the good old blueberry, the deli and juice bar itself is a lovely little space in Buenos Aires, perfect for a quick juice break or lunch. Situated in a refurbished 1910 Argentine house the deli boasts light interiors and it’s own private courtyard at the centre. The perfect place for people to enjoy the outdoors and also escape the hectic city streets. Juice to try is the Berry Young, a refreshing concoction which includes their very own blueberries.

La Pastroneria – El Salvador 6026

La Pastroneria is a delightful café with simple decoration serving gluten free food. Even if you’re diet isn’t gluten free this is still a delicious place to visit whilst in Buenos Aires. In an ideal location the café serves affordable dishes complemented by good service.

Ocho Once – address revealed on booking

Ocho Once is one of Buenos Aires famed ‘Puertas Cerradas’, a relatively new concept which sees zealous and talented chefs inviting guests in to their own homes to cook for them. On our trip to Buenos Aires we decided to try Gonzalo Bazterrica’s Argentinian five course tasting menu made from organic produce and one of the only places you will find organic beef. Set in a turn of the century Buenos Aires house, on ringing the doorbell we are invited in, where we were immediately struck by the traditional furniture and interiors. Gonzalo’s menu was a delicious affair of fresh and healthy ingredients, which included watercress and pear soup, seafood, a vegetable dish and his take on the Argentinian Milanese (a much healthier take!) with grated egg yoke. I am a huge fan of coconuts so the ending was a dream of coconut ice cream, completely fresh with no sugary additives. After hours in the kitchen Gonzalo took us to the roof of the house to show us where he grows all his vegetables, in an impressive DIY hydroponic garden.

The ‘Puertas Cerradas’ is a must try dining experience in Buenos Aires and here are a few other choices if Gonzalo’s Ocho Once is too busy:

Casa Felix – South American cuisine, vegetarian/pescatarian menu

I-Latina – modern Columbian cuisine

Don Julio – Guatemala 4699 

A trip to Buenos Aires is not complete without a visit to one of their famous parillas. Protein is a very important part of any active persons diet and as we know the Argentinians are famous for their meat. Don Julio, which is arguably one of the most famous parillas to visit in the city, offers a varied choice of meat on it’s menu, all grilled to your own liking. Dishes are served with your own choice of vegetables and their in house sommelier will take you through their extensive list of Argentinian wines, which also include organic varieties. This parilla is very popular therefore it is advised to make a booking or turn up early at 7pm to get a table. Dish to try is the lean filet beef steak with grilled Portobello mushrooms.

 Get active

Tango lessons with Virginia Ravenna and Sandro Nunziata – group classes at La Catedral Sarmiento 1006.

Virginia and Sandra offer either private lessons in a traditional Argentine Dancing house (called a sausage house due to the shape) or you can take part in the group classes at La Catedral every Wednesday. This was a unique and special experience and really highlighted how hard it is to dance tango. Sandro and Virginia have over 20 years experience in teaching tango and this was evident in their skills, both as teachers and dancers. The first tango lesson will use more brain energy than it will physically however as you progress I can see from the other dancers at the house that it is great alternative exercise. If dancing isn’t your thing there are tango performances and plays on at the dance house for visitors to watch. However I highly recommend giving it a go, with good teachers such as Sandro and Virginia you may surprise yourself.

Urban Running Tours

This is a great way to explore the city. Urban Running Tours offer a number of tours or you can work with the team of experts to personalise your own running tour. Each tour is approximately 10km, although shorter tours are available on request and therefore the length will depend on the speed of the group (1 to 4 people). We enjoyed exploring San Telmo with our guide who was extremely informative on the area, a beautiful part of Buenos Aires to explore by foot.

Urban Park Bosques de Palermo – yoga, cycling, jogging and roller blading

If you have time head to the Bosques de Palermo Park, the cities largest park with lakes, forests and paths dedicated to rollerblading, jogging and cycling. The park also hosts complimentary yoga sessions, an ideal place to practice and take in the surrounding landscape.

Where to spa

The Spa at Home Hotel

For the ultimate urban spa indulgence head to The Spa at Home, where the hotel boasts it’s own oasis of calm and tranquility in the middle of the busy city. In the basement of the hotel there is a small central courtyard allowing natural light to flood the space of the communal spa area. Try the Home Massage, a Californian style massage, not the firmest massage but still very relaxing, for a harder massage opt for the Thai or deep tissue.

Last but not least the herbal tea to try… MATE

Fijians have their Cava, the people of Nepal drink Tomba, in Argentina, sure enough, you will discover Mate (Mah-Tay). A blend of Yerba mate, green finely chopped leaves which infuse the hot water providing a particularly earthy and bitter taste, served in authentic little cups with a straw. Some locals add sugar to soften the flavour, however just like coffee, this tends to offend the purists. Preparing, drinking and most importantly sharing Mate is an integral part of daily life in Argentina. It is said that Mate does have health benefits such as antioxidant properties as well as additional vitamins however most Argentinians drink it as part of tradition. Either way it is worth a try, but I have to say it is not my cup of ‘tea’…

Words by Claire Mans

Follow Claire on instagram: @clairemahowe

 MORE: Top 5 Detoxifying Foods

 

FITSPIRATION: Jennifer Lawrence’s PT Dalton Wong

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Here at Hip & Healthy we’re big fans of Dalton Wong. Trainer, dad and PT to the stars, Dalton’s health and fitness philosophy is all about embracing balance, eating well and working out to feel your best. His new book The Feelgood Plan, written alongside health and lifestyle journalist Kate Faithfull-Williams is a chronicle of the steps it takes to find peace with your body, fit exercise into your week, enjoy the foods you love and relish a healthy and balanced life that makes you feel good, not just look good.

This week, we caught up with Dalton to chat about his own health and fitness philosophy, the issues with the faddy diets and over-the-top fitness plans we’re all too familiar with in this day and age, and how we too can change our mindset to one that seeks balance and happiness when it comes to our health. Over to Dalton…

There needs to be a change in the philosophy and mentality of health and fitness – it’s not a cookie cutter approach, we’re given the message “Do this diet or you’ll be screwed”, and that’s just not practical for 80% of the population. Find something for your own capabilities, lifestyle and time commitments and be empowered by your own decisions. Magazines and books constantly show us these 90 day transformations starring people with their tops off, transformation photos – but what happens after those 90 days? Do those people still look like that? Or is the plan too rigid to manage and maintain amongst their normal lives. When it comes to food – there are no foods that are bad for you, yes some may not give us as much energy, but who am I to say that if you like to have toast and coffee for breakfast then that’s going to make you feel bad – it may just be that it’s good for your soul.

Have you always lived a healthy lifestyle, or did your passion for health and fitness develop later in life?

I’ve been a trainer for around 20 years now. My father died of a heart attack when I was age 10, so from then on my family always made the effort to eat healthily. Sports were also a big part of life and this is what I believe moulded my career. Through my work, I wanted to make sure other fathers, mothers and carers could maintain their health to avoid what I went through with my father happening to other people. My goal is to preach health and wellness to people that comes from the heart.

What inspired you to write The Feelgood Plan?

My daughter is 10 years old, a girl at school called her fat, and I thought how am I going raise a strong, independent woman who enjoys life and is body positive and healthy but not have to worry about what other people think about her body? One of my main clients, Jennifer Lawrence is an amazing example – she eats what she likes, exercises and is incredibly successful. I hope The Feelgood Plan can be a blueprint for my daughter and all women of how to live a balanced life, with real practical advice.

As you know, at this time of year people can tend to be a little extreme with their health and fitness goals. We love the emphasis the Feelgood Plan places on embracing a more balanced lifestyle – what are your top tips for cultivating a more sustainable approach to health and fitness in 2016?  

When thinking about lifestyle, it’s not a short-term thing. Many people start the New Year thinking I need to lose weight NOW – why now? Why not, I’ll work on my health and wellbeing so I feel good? That way I’ll feel healthy in the long run, not just for January, February and March. The problem with society nowadays is that we can get everything right now, but the truth is that health, fitness and lifestyle take time and good habits. Don’t think about it as being something to achieve in a short time. Make positive changes throughout your day that will be sustainable for long periods of time. Why would you go to the gym 5 days a week for the first month and then never go again? Enthusiasm has to last a year, or even forever. Try anything you’re passionate about – football, tennis – these things are sustainable for a long period of time, they’re not “exercise”, they have social aspects and are fun. Group dynamic also really helps, so if you find yourself struggling, try a class such as pilates, barre etc. This is a really balanced approach to take.

What does a typical day in the life of Dalton Wong look like?

On a work day, I’ll get up at 6.30am and have a green juice at home, get to work at around 7am and I love to have a coffee with organic cream. I’ll start work training clients from about 7am-12pm. At 12pm I have a little snack, normally another green drink as it’s fresh and quick to prepare. Then I go to my jujitsu class. Afterwards I head back to work and at around 3pm have lunch, this is often leftover dinner (e.g. stir fried veg with chicken). I’ll train a couple more clients from roughly 4-6pm. At around 6.30pm I sit down to do paperwork. I get home at 7pm and become a dad, a husband, and don’t have to worry about any extra work. I really try to make a split between work life and home life. At the weekends, we have breakfast as a family, I’ll take my son to football, we like to have the evening meal as a family together – and I won’t work at all.

Tell us about your weekly fitness schedule? How many times per week do you work out? What do your workouts consist of?

Jujitsu 3 times a week, resistance training 2 times a week and flexibility every day, just regular stretches – it helps me to relax, and its also important as you age and become less flexible. Don’t focus on just one form of exercise, take a proactive way of looking at health as different parts, not just high intensity, not just yoga, you need a little bit of everything for a strong body.

What is your top piece of advice for those of us hoping to improve our health and fitness this year?

Be passionate about what you’re doing – going to the gym should not be a chore. Find meals you like, look through books and experiment with recipes. Start eating healthy because you’re passionate about it. So many people spend their lives with a lack of passion, they hate their jobs, they hate this and that – so why should exercise be another thing you hate? Change your mindset.

What is your favourite way to de-stress after a busy day?

Go home, read my son a story before bed, sit with my daughter and talk about her day, just try and be a dad. Kids are very de-stressing, being with them really gets you out of your own head and opens yourself up to what others think. It brings you back to reality.

Is there anyone in particular that you really admire within the health/fitness world?

Everyone in the business is advocating a healthy lifestyle, but most diets only work for 30% of the population, so it doesn’t work to simply copy them, you need to create your own path. I’m just happy that people are trying to make the world a healthier place.

What is the best piece of health/fitness advice you have ever been given?

Develop a passion for something; whether it be healthy cooking or a form of exercise like jujitsu. I think that fashionable activewear can also be very empowering which is a great thing. Feeling confident in what you wear to workout can make you feel amazing about doing it and motivate you to go to the gym which is brilliant.

The Feelgood Plan (Ebury Press, £14.99), Photography by Philip North-Coombes is out now.

Interview by Zsa Zsa Vella 

STAY TUNED FOR MORE FROM THE FEELGOOD PLAN COMING TO YOU ALL THIS WEEK!

 

Thinking Of Quitting Sugar? Now’s The Time…

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Is your diet sugar free? If you’re anything like us, you embrace a healthy diet, avoiding refined sugars as much as possible, instead enjoying an abundance of healthy and unprocessed foods devoid of the dreaded ‘S’ word. However, if you’re like us, you may also on occasion reach for the dates and/or raw desserts and energy balls like there’s no tomorrow, thinking it’s ‘healthy’ to do so as they are free from the white stuff – right? According to Sarah Wilson, sugar-free Aussie mega babe and I Quit Sugar founder, avoiding sugar in all its forms is crucial if sustaining a sense of health and wellbeing, let alone glowing skin and a leaner physique is your goal! Read on for how you can quit the sweet stuff, embrace REAL food and become the best version of you with I Quit Sugars new 8-Week Program…

Already successful in helping 1.2 million people worldwide quit sugar through their existing online 8-week plan and best-selling print and digital cookbooks, I Quit Sugars newest Program is the only dedicated plan on the market designed to help people from all walks of life, ditch the sugar.

The launch of the much-anticipated UK version features high-profile UK dieticians and nutritionists on call to answer questions and queries in the Forums so you can rest assured that throughout your 8 week transformation you are in the best of hands. What we love most about the Program is the sustainability factor. The delicious and nutritious meal plans featured within make use of inexpensive, in-season veggies and cuts of meat plus all recipes are waste-free! Read on for what you can expect:

  • 8 weeks of winter Meal Plans and Shopping Lists.
  • Over 90 exclusive member-only recipes.
  • Community Forums and weekly emails to keep you on track.
  • Access to more than 45 IQS Experts to mentor you as you quit sugar.
  • Weekly motivational videos from Sarah.

Ahead of the launch of the new I Quit Sugar 8-Week Program, we caught up with Sarah on her most recent visit to London to chat about her London fitness and foodie favourites.

Best workout: FRAME’s Reformer Pilates.

Best place you’ve eaten: Honey & Co. I enjoyed a glorious ox tail broth with a beef side rib and semolina dumpling with beetroot soup. It was amazing and made for the perfect jet lag antidote.

Best snacks you’ve discovered on-the-go: Jasmine Hemsley gave me a few of her Paradise Bars which were incredible and low fructose! I’ve also been grabbing a warming root veggie soup from Planet Organic since i’ve been here. I’m really not a fan of all of the raw nut and date snacks that are everywhere in London right now as they are super harsh on my guts and reap havoc on my blood sugar levels.

Number one health tip: Learn to cook!

Top 3 sugar-free tips for living in or travelling through London: 

1. It’s winter, opt for warming, grounding foods to combat the coldness, wind and frenetic energy at this time of year. Avoid raw food and green juices.

2. Don’t be scared of a pub meal. Some of the healthiest, most sustainable and ethical food in the world is found in some of England’s pubs. Most are attuned to local and seasonal local veg and use secondary cuts of meat.

3. Walk everywhere. London even in the middle of winter is a city that needs to be viewed above ground. As a visitor it’s much faster, plus you get mobile reception so it makes for a great way to conduct meetings and return phone calls. Also don’t forget to always take the stairs at the tube station!

To celebrate the launch of the Program, we will be giving away 10 free passes on our instagram on Friday the 29th of January so keep your eyes peeled! 

Registrations for the 8-Week Program are now open and close on Tuesday February 2. The Program costs £80 and kicks off on Thursday February 4. For more info and to sign up, click here. 

Words by Zsa Zsa Vella

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