The 10 Minute Workout To Ease Lower Back Pain

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If you’re desk-bound most of the day, chances are you’ve experienced lower back pain. Check out these simple exercises to help ease discomfort in this area and enhance your workday. You can even do some of them right at your desk!

*Please remember, this article doesn’t address all low back pain conditions, and always see a good Physiotherapist in conjunction with this advice.

Sitting and Our Spines

Our spines aren’t designed for a sedentary lifestyle, so sitting at a desk all day plays havoc on our lower backs, particularly when we have bad posture (which we can all be guilty of at 3pm!) Long periods of sitting puts pressure on the lumbar spine when unsupported and tightens the hip muscles, pulling the pelvis into a forward position, increasing the arch of the lower back and causing it to sway. A sway back is a vulnerable position for our spines, and causes pain that can become unbearable after a long day at a desk.

Instead of reaching for the painkillers, try this simple workout to ease your low back pain:

Cat Stretch to get Your Spine Moving 

  1. On your hands and knees, gently arch your back all the way up to the sky like a cat as you breathe in.
  2. Breathe out as you lower your spine, drawing your tummy toward the mat.
  3. Breathe in again as you arch back up (and repeat 8 times)

Restore Rotation

Sitting at a desk doesn’t allow for any rotation through the spine, our desk chairs do all the spinning for us!

  1. Sitting in your chair, cross your arms across your chest
  2. Breathe in, then exhale rapidly three times, rotating to the right, twisting further with each exhale.
  3. Breathe in to face straight ahead again
  4. Breathe out with three quick exhales as you rotate left.
  5. Repeat three times on each side.

You’ll find you’ll be able to rotate further each time. If you feel any pain in your lower back, don’t rotate as far.

Stretch your hips at your desk

If you’re absolutely starved for time and can’t leave your desk, try these hip stretches:

At-Desk Glute Stretch:

While you’re sitting, bring your right ankle up to rest on your left knee.

  1. With a straight back, gently lean forward, placing gentle pressure from your right forearm onto your right knee, gently easing it toward the floor.
  2. Hold as you count to thirty, or sing a verse of your favourite song.
  3. Gently let go and repeat on the left.

At-Desk Hip Flexor Stretch: 

  1. Standing up tall, place the shin of your right leg on your desk chair, making sure you left foot is straight.
  2. Bend your left knee into a lunge position, rolling your right leg back on your chair if needed.
  3. Hold as you count to thirty, or sing a verse of your favourite song.
  4. Gently let go and repeat on the left.

Spinal Massage & Child’s Pose

Lying on your back, bring your knees to your chest and gently rock side to side. This helps to release the erector spinae muscles that run parallel to the spine.

Next, on your hands and knees, gently rock back until you’re sitting on your heels, and stretch your arms forward for a real spine stretch into child’s pose. Rest here for a few breaths. If it’s more comfortable, place your hands down by your side instead of stretching them out in front.

Restore mobility with a spinal roll down

You’re nearly there! You’ve released muscle groups, restored rotation to your vertebrae, and now you need to help restore spinal mobility.

  1. Stand up tall and breathe in
  2. Breathe out as you gently tuck your chin to your chest and roll all the way down to the floor.
  3. Let your arms go floppy and your head hang.
  4. Breathe in at the bottom, and breathe out as you roll all the way up to the top, thinking of stacking your vertebrae, one on top of the other.
  5. You can repeat this roll-down a few times until you feel ready to sit back down.

Stretching and movement may help ease your back pain during the 3pm slump, but it won’t prevent it from creeping back the next day; but core strength will. By having a strong core, your lower back is protected by a sling of muscles that holds your vertebral column strong. See your Pilates-trained Physio to learn how to activate your core properly to help ease your low back pain for good, or head to your nearest Pilates class. Good luck!

Words by Caitlin Reid 

WHY YOU NEED TO GO TO PREHAB | FITSPIRATION

Avocado Berry Smoothie

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This smoothie is the perfect combination of sweet from the antioxidant packed berries and creamy from the skin loving avocado. So healthy and brilliantly quick to make, there is no reason to let the morning rush defeat you! For best results, we blend ours up in our Nutribullet*.

Top Tip: For a bit of crunch, we like to top this smoothie up with a sprinkle of Bee Pollen, Chia seeds, Hemp seeds or our favourite muesli or granola.

Serves 1-2

Ingredients:

  • 1/2 avocoado
  • 1/2 frozen banana
  • 1 cup blueberries
  • 1/2 cup pomegranate
  • 1/2 cup ice
  • 1/2-1 cup cold water/ dairy free milk of choice

Add to Nutribullet and blend until smooth!

*Ideal World are giving you the chance to get your hands on a fantastic Nutribullet Bundle this weekend! Click here to find out more and go into the draw to win. Good luck!  

nutribullet

GET THE RECIPE: Mini Strawberry Cheesecakes 

The Supermom Debate: Can We Have It All?

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I was recently featured in local Hong Kong magazine, The List, as a “supermom.” Today, trying to keep on top of a business from some 10,000 kilometers and multiple time zones away, manage a household for the summer and stay “present” with my family — all at once — I couldn’t help but laugh. Super what?

I just got pulled off an evening conference call by my two-year-old tugging at me for a glass of milk. On my way to the kitchen I cringed at the sight of two-day-old laundry before being met by the dirty dishes piled up in the sink. It was 7:00pm and there was still a mountain of work for me to do. In that moment, I definitely felt lacking in super power qualities.

Supermom? There’s No Such Thing

Let’s start off with getting one thing clear: There is no such thing as a “supermom” or a “superwoman.” Because here’s what the term implies: You have happy, perfectly mannered kids; you manage to look glamorous, all the time, even with kids food on your blouse; you’ve lost all your baby weight and your butt looks fab in yoga pants; you have home-cooked meals on the table by 6:00pm; you never yell or explode; you are great at your job and have an incredible career; your house is spotless andyou perfectly ‘balance’ your work and home life.

Impossible, right? The reality is that there is no such thing as a supermom because in the end something always gets sacrificed. This does not mean that we can’t dream big and strive to achieve greatness. It just means we don’t have to be perfect at everything, all the time, in all areas of our lives.

There is no such thing as a superwoman because in the end something always gets sacrificed
Or what? You risk falling apart — mentally, physically or emotionally. Your stress hormone levels skyrocket. In your quest to be the best mom, wife, employee or business owner, you forget to be the best person to the one person that really matters: you.

You Can Have It All – Just Not At The Same Time

As Arianna Huffington so aptly shares: “I believe that you can have it all — just not all at the same time.” It’s not about having super powers, but finding a super balance. One that is all your own. Where do you find it? In your values, your priorities and your goals. Because balance doesn’t mean juggling things perfectly, but prioritizing what matters in any given moment. For me, this meant putting work on the back burner that evening when my son wailed at me for milk (read: attention) and prioritizing my motherhood role. It meant that during my childbearing years I chose to wait on achieving higher career aspirations. I just couldn’t do them all at once, can you?

And when we return to the workforce as working women, as Huffington puts it below, we need to learn how to both lean in and lean out. “The way I put it is that we have to learn how to ‘lean in’ (overcoming our own fears, taking a stand and putting ourselves forward) but at the same time we have to learn how to ‘lean back’ (unplug, re-charge and return to our jobs, careers and our family renewed).”

And remember — if you’ve taken on too much it’s OK to ask for help. Even Sheryl Sandberg, founder of the Lean In movement and author of Lean In: Women, Work, and the Will to Lead confesses that our ability to thrive at work depends on having help and support at home.

Identify The Most Important, Not Always The Most Urgent 

Remember: Multitasking doesn’t work and it may create more damage than good. Instead of trying to do it all, all at once and all the time, focus on the things that are most important at any given moment and do the rest later. In his book, To Heal a Fractured World Rabbi Jonathan Sachs speaks of the important distinction between what is urgent and what is important. When we lack big picture perspective because we are so busy chasing urgent projects, we forget to prioritize the things that really matter.

If it’s hard for you to gain perspective on your big picture priorities right now, try getting out of your ordinary routine for a few days or spending some time outdoors and in your ‘zone’ contemplating your life. Meditate, write and speak to your loved ones.

Stay focused on your priorities and create a life that you brings you fulfillment and that you’ll look back on one day and be proud of achieving.

I don’t profess to be in any position to give advice on finding a solution to the inner mayhem that we as women face, but one thing is certain: Our thoughts create our destiny. How we think about our life is largely the way it plays out.

Get clear and realistic about what you can accomplish; stay focused on your priorities and create a life of excellence that you brings you fulfillment; one that you’ll look back on one day and be proud of achieving. More than anything, this will make you seem like a true supermom in the eyes of your children.

Words by Nealy Ficher 

Image Audrey Hall

YUMMY MUMMY FITNESS | NEW MUMS BEAUTY CUPBOARD ESSENTIALS

 

Hip & Healthy ‘Can You Last As Long As…’ Challenge

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GOOD THINGS COME IN SMALL PACKAGES

Here at Hip & Healthy we like to sweat… a lot. We are constantly trying out new workouts, gym-ing it in our lunch breaks and experiencing the latest and greatest fitness crazes London has to offer. Which is why we were uber excited to hear about Sure Compressed, a deodorant which contains ingenious technology that means that although the cans are smaller, they still contain the exact same amount of deodorant as the regular cans, ensuring they last just as long and work just as well.

The science bit is that the smaller can contains less gas and around a quarter less aluminium – making it much more eco friendly! So good news for the planet, and for us!

Instead of doing a simple review, Sure challenged Hip & Healthy Editor, Sadie, to see if she could last as long as a week running 30 minutes every day. They also asked her to use the new Sure Compressed deodorant under one arm and the regular can under the other whilst doing it… Why? They wanted to prove that there was just as much deodorant in the smaller can!

sure deo

SADIE’s VERDICT

Looking at the can of Sure Compressed, I was certain that it wouldn’t last as long as the regular size. I was also certain that seven days
of morning runs was not a possibility (I have a business, young son and busy husband to attend to that makes time for myself a struggle!) – but it turns out I was wrong on both counts!

The running was certainly a struggle and I must admit that on one morning (ok TWO – but that’s it!) I didn’t manage the full 30 minutes. But to make up for it I did an hour each day at the weekend. And pleased to report that Sure Compressed not only made me feel protected and comfortable, but it felt much softer and gentler on my skin.

I’m also amazed that it lasted just as long as the regular can! Whilst I mostly used Sure Compressed at home every day, it’s a no brainer to pop the smaller can in my gym bag and handbag as it takes up much less space!

Have you tried the Sure Compressed cans at home and was pleasantly surprised? Let me know in the comments below.

All Sure Compressed deodorant variants are available at all leading retailers nationwide, RRP £3.99*.

*Price is at the sole discretion of the retailer

 

London’s Top Personal Trainers | Top Tips To Improve Running 

 

If You Only Do One Thing This Week… Go Crazy For Coconuts

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At Hip and Healthy we have a real obsession with all things coconut. Not only is it beaming with amazing fatty acids that provide multiple health benefits, but it also makes for the best beauty product! Here are a few of our favourite ways to use coconut oil.

Oil pulling

Whilst the thought of oil pulling can be daunting to some – this Ayurvedic technique is fantastic for maintaining oral health, which many health issues can be traced back to. This technique will banish all kinds of icky unwanted bacteria, which adheres to the oil that is eventually spat out (bye-bye morning breath!). Maybe it’s due to the nice glossy layer the oil leaves on your teeth, but we definitely noticed a much whiter smile after a few days of engaging in this practise.

 Blend it into your smoothies

Besides the amazing taste, the healthy fat in coconut provides so many wonderful benefits that you definitely want to take advantage of. There is loads of speculation around whether coconut oil is healthy or not because it contains mostly saturated fat, but this is a saturated fat that is natural, whole, and unprocessed – not the refined stuff found in so much of the processed foods consumed today. The fatty acids in coconut oil are metabolized in such a way that increases energy expenditure and reduces appetite. Not only does oil pulling get rid of unwanted bacteria, actually consuming the oil helps kill harmful pathogens inside your belly too. We love blending up banana, blueberries, spinach, almond milk and a tablespoon of coconut oil for an energising breakfast or snack!

Use coconut oil in your chia seed pudding

 We get it – chia seed pudding is an acquired taste – however, a little trick we’ve discovered that changes even the most sceptic chia seed eater to a full-blown convert is including a tablespoon of coconut oil in the mix! This clever addition takes the pudding to a whole new level of creamy delicious goodness that is impossible not to love! Try this combo we can’t get enough of: Mix together 2-3 tablespoons of chia seeds, 1 tablespoon of coconut oil, about 4 tablespoons of liquid of choice (for more coco-nutty goodness we opt for coconut milk), a pinch of cinnamon, vanilla, and a sweetener of choice like raw honey et voila!

Do a deep hair condition and a body hydration

Why would you put products on your skin that you wouldn’t put in your body? When it comes to our beauty products we love to use coconut oil, not only because it’s natural, but because it smells divine and will leave your skin and hair so soft and glistening. For the condition – apply the oil to your hair and leave in for a few hours or overnight. The next day, shampoo twice rinsing the residue away and expect the silkiest hair ever! There have also been studies that say using coconut oil in your hair has a sunscreen affect and will protect against sun damage. If you have a dry scalp this is also wonderful! When using coconut oil as a moisturizer, it works best when the oil is slightly solid. For best results, after a warm shower or bath, apply coconut oil to warm skin for an at-home spa ritual you’ll love.

Make a homemade face mask

When it comes to the skin on your face – coconut oil is fantastic because it breaks down dead cells, reduces acne, and deeply hydrates your skin. Coconut oil contains loads of healthy acids and vitamins that will do wonders for your complexion. We love mixing one tablespoon of coconut oil, half a mashed banana, and a bit of turmeric. Apply the mix to your face and leave it for at least fifteen minutes before rinsing with cool water. The banana is great for hydration, lightening and smoothening skin, and reducing marks and blemishes. The turmeric is amazing for its anti-inflammatory benefits, and it is antibacterial and anti aging qualities which contributes to its ability to lighten dull skin and balance your complexion.

Words by Isabella Stelle 

Get The Recipe: Vegan Coconut Cream Tarts  | Coconut Granola 

FITSPIRATION: Kayla Itsines!

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At just 23 years old, Australian personal trainer Kayla Itsines has become a squatting sensation. With over 3.5 million instagram followers, and a dedicated army of fans known as #kaylas army, this fitness guru is taking over the workout world one box jump at a time. An alternative to slogging in the gym; her revolutionary 28 minute fuss-free workouts as part of her Bikini Body Guides  have helped females worldwide to not only transform their bodies in 12 weeks or less, but to learn to love the skin they’re in. Through dedication, patience and confidence, she insists you really can achieve the body of your dreams.

Recently completing a whirlwind world tour, the beauty brought her bikini body bible to life, inviting thousands of women to join her bootcamp sessions at venues in different cities across the globe. We caught up with Kayla in London, to find out more about a day in the life of one of our favourite Fitspirations!

 You are such a role model for thousands of women all over the world, how does that feel?

It feels amazing! I had no idea that I would be ever be in this position, but I feel honored and blessed to have the opportunity to educate and motivate women from all across the world. I have loved watching BBG girls become role models to each other because they are all REAL women with REAL stories achieving REAL results. I am truly blessed to be part of such a supportive and inspirational community of women. I have, and always will be 100% honest with my followers. My social media accounts, blog and website are platforms women can always visit and know that the advice I’m giving is genuine and true.

What do you do to relax and have down time to focus on yourself?

I cannot emphasis how important it is to listen to your body, particularly when you are unwell or feeling run down. To relax and rest, I run a hot bath with muscle relaxing salts or sometimes get a massage to reduce tension in my muscles. I also try and go to bed a little earlier. Having said that, when it comes to taking a break from exercise, it is important to remember the difference between needing to rest and saying that you “can’t be bothered”!

What is your daily routine?

My daily routine is not that different to anyone else. I run my bootcamp session twice a day, and then take Ace and TJ (my two Siberian Huskies) for a walk. I then fit my 28-minute resistance training session whenever I have spare time throughout the day. Depending on my commitments, this may be early in the day, midday or at night. As my training method only takes up 2% of my day, it is very easy for me to fit it into my busy schedule. When it comes to training, I personally believe that less is more. Overtraining can put your body under lots of stress, which potentially makes it more difficult to achieve the results you aspire for. Girls should know that they don’t need to spend hours in the gym every day. Listen to your body and remain active with a realistic routine that you can maintain long term.

What do you eat on a cheat day?

I don’t have a ‘cheat’ day, I stand by and encourage a wholesome diet incorporating foods from all 5 food groups as shown in my H.E.L.P also known as my Healthy Eating Lifestyle Plan. Eating many different foods from all these food groups, plus the occasional treat, helps maintain a healthy, well balanced diet, providing your body with adequate nutrition. I believe the reason your body craves certain foods is because you are not giving your body the nutrients and fuel it needed to begin with. Listen to your bodies natural appetite signals and if you feel like something sweet, don’t deprive yourself of it, enjoy portion controlled quantities and when you eat it, sit down and thoroughly enjoy it.

How do you bounce back after a bad day and what advice would you give to those who have fallen off the bandwagon and can’t seem to motivate themselves to pick themselves up?

Don’t think of it as a “bad” day and remember you’re not the only one – it can happen to everyone! Living a healthy balanced life isnt about being on a ‘diet’ or taking a ‘quick fix’, it’s about being active, healthy and realistic. A realistic healthy lifestyle doesn’t have an end date, so its completely normal to have a day where you indulge a little. All women deserve to feel confident and fit all year around – not just for a special occasion or a month or two over summer. Feeling fit and healthy is a lifestyle choice, so it is important to establish a routine that works for YOU and one that you can maintain all 12 months of the year. A tip would be to remind yourself why you have started, take progress photos and remember that you are doing this to be a healthier version of YOU.

What are your favourite beauty essentials?

I don’t really have a long list of beauty essentials but my personal favourite would be Cetaphil Skin Cleanser followed by Olay Complete Defence Daily UV moisturising lotion.

We are nut butter crazy in England, what is your nut butter of choice?

I love using nut butters when cooking or as an addition to a snack during the day, as they boost the nutrient content of my meals. My favourite would have to be almond butter as it is packed with healthy fats, good protein and dietary fibre.

I absolutely fell in love with Melbourne when I lived there, the lifestyle and the great energy are infectious – which is your favourite City you have toured so far and why?

I couldn’t pick a favourite! The last 12 months have included so many exciting moments during both my Australian Tour and World Tour. I will never forget walking on stage at Basketball City in New York City in front of 4,000 girls. I was completely blown away that so many girls had travelled from all over New York and the USA to come and train with me! It was a very overwhelming experience and I feel extremely lucky to be able to not only train, but meet all these beautiful girls in person.

What’s your next step career wise?

I have just translated my Bikini Body Guide to German and there are multiple languages to come during the next few months. So this is a really exciting time for me! Also my online store is becoming bigger with some new products coming soon! Keep an eye on www.kaylaitsines.com for all the exciting things to come.

Three words to live by…

Consistency. Dedication. Confidence

Visit Kaylas website here.

Follow Kayla: @kayla_itsines

Words by Georgia Barnett 

FITSPO: Deliciously Ella | FITSPO: Madeleine Shaw

 

Hip & Healthy Guide To Marrakech

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An amorous couple on the plane asked me where to go when we touch down in Marrakech, her hot pants confirming she hadn’t done much destination homework. Marrakech is no longer the best-kept secret of the bohemian glitterati, Ryan Air and easyJet cleared that right up. If you’re after hot, sunny and cheap you’ll get it but this is a city that ticks so many more boxes.

For many, North Africa can definitely be a large lunge out of the comfort zone but that is what makes it such a thrill to visit. All the differences have to be embraced to enjoy it. The encounters in this city can show you humanity at its most diverse, leaving you with that warm fuzzy feeling we all get from a truly connecting experience with the world.

A heady mix of medina nights and poolside days are what is needed to enjoy this ancient city. H&H have complied a go-to list for tagine heaven, hammam sparkle, yoga, rose gardens and poolside mint tea all in the presence of the dramatic snow dusted Atlas Mountains.

The vibrant colours in Marrakech will get you Insta snappy but #nofilter necessary. Brush up on that GCSE French and pack your white floaty travelling essentials because boho is back, for whatever time you go to Marrakech there will always be someone more hippy than you bartering for baskets in the medina.

Djemaa El Fnaa is the famous square in between the medina and the Koutoubia Mosque, which the new city is designed around. Walking towards the square at night provides an assault on your sense like walking into a battlefield; smoke rising from the tagine pots and drumbeats pounding, the throngs of people huddle around the evening’s entertainment. Ancient Berber storytellers pass on their fables, whilst young men shout out M&S ad slogans to get you to eat at their food stall. Even the Tesco plastic bags provided to carry your authentic purchases, don’t manage to dampen the feeling of mystery and awe that surrounds the souk.

Souk dweller

Numerous branches lead out from the expansive DJemaa El Fnaa into the heart of the old city. Twisting and turning routes offer gateways to different quarters from the pungent leather tannery to the multi-coloured pottery and olive souks. If this is your first time, it’s recommended to hire an authorized guide to show you around. The winding alleyways can spin even the strongest sense of direction off course.

Make sure to stop by Marrakshi Life. New York fashion photographer turned designer Randall Backner fell in love with the city and with the artisans. His collection of hand-woven clothing keeps true to the bohemian essence of the city with an authentic and clean twist. Housed in the same renovated riad are other gallery shops that designers have taken over to add their take on the colour, creativity and chaos of Marrakech.

Zen And The City

If your trip is all about detox and body work, there is only one yogi to call. Due to her celebrated yoga classes and blissful massages, Aisha Barzaghi is in popular demand. Originally from New Zealand and with over a decade living in Morocco, she is now a fully fledged Marrakshi. Her yoga style is powerful and Astanga based, all levels welcome. Make sure to contact her before you go to ensure she can accommodate you. In between organizing retreats, private sessions at all the luxury hotels and private villas, she makes it work. Find out more here.

If you like the sweat and scrub of a hard work out, you’ll probably want to book a hammam. Your experience will range depending on how local you go. Larger hotels normally have a spa that offers a traditional hammam package, tending to go a little easier on the unsuspecting tourist. A more local vibe will douse you with a bucket, slap you on a hot slab and brush you with a mitt that gets crevice happy. A pleasant mix is the Les Bains des Marrakech, situated just inside the gates to the medina. A narrow entrance which opens out into a well organized series of hot rooms and a beautiful riad space to relax in after you emerge shiny and new.

Food For The Soul.

The Amal training centre for women is one of those wonderful ventures that feeds both your body and your soul. Founded in 2012 by an American woman born and raised in Morocco. The centre has become a popular restaurant and cookery school destination for locals and tourists, whilst housing, training and empowering disadvantaged women. As you sip your citron pressé in the vibrant city garden, the centre is providing long term security for women who, at the end of their time at the Amal centre, will have a reinforced skill set and job placement. Your money could not go to a more direct and worthy initiative, plus the menu is also delicious! Serving two traditional Moroccan and two international dishes every lunchtime. French fries should always come with a side of charity. To support the Amal Centre and find out more click here.

Countryside Disconnected

The farms and fields that surround the centre of the city are as diverse as the medina medley. H&H favourite havens outside of the city are up high in the Atlas and down in the valleys.

The track up to Kasbah Bab Ourika is an adventure in itself, but past the donkey jams, piste pecking chickens and crumbling hillsides – the most wondrous views of the Atlas mountains and the Ourika valley await you. So far removed from the buzz, you disconnect from the noise of the city and reconnect to the huge skies and snow capped mountains surrounding you.

Down the mountain, with an easy drive to the airport is the Beldi Country Club. Sitting in 14 hectares of rustic gardens and endless rows of mutli-coloured roses, one can either visit for the day exploring the gardens, enjoy a delicious poolside lunch and follow the sun around the variety of pools, or you can stay in the newly built hotel which features 28 suites all with a beldi (country) feel.

By Kristina Ducker

@duckerkristina 

H&H GUIDE TO STOCKHOLM | H&H GUIDE TO IBIZA

 

How To Snack Smart On Your Holiday

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Whilst the healthy food movement is definitely making its mark, clean eating on the go can still pose a bit of a challenge. There is nothing worse than being stuck on a plane or train and having hunger hit but no healthy options available. Travel can often dampen your immune system too so you want to be sure you’re packing in as much goodness as possible whilst out and about. We like to make our lives easier by always keeping some of our favourite travel snacks on hand.

Snact: Fruit Jerky

We love fruit for the quick fix it provides when hunger hits, but nobody wants squished fruits in their travel bag. Snact is the perfect solution – they blend and dehydrate surplus fruit that would have otherwise been wasted into the yummiest fruit jerkies. These snacks remind us of the fruit snacks we used to eat as a kid, except these are made of 100% fruit . With no additives or preservatives, these perfectly portable snacks get an A+ in our book!

Alchemy Organic Super Blends: Travel Sachets

Here in London you will never be at lack of a juice or smoothie bar, but in some travel destinations a green juice can be hard to come by. Alchemy Organic makes amazing blends of superfoods that give you a punch of vitamins and antioxidants to keep you healthy on the go. They make small packages with four servings so they are easy to stash in your travel bag and mix into your overnight oats, juice or smoothie. Alchemy Organic makes sure all the stops are covered by offering a Morning Elixir, Energy Elixir, Beauty Elixir or Sport Elixir.

Fossil Fuel: Paleo Snack Bars

These super indulgent tasting bars are so healthy and the perfect fuel to get you going in the morning. Fossil Fuel believes in using only the highest quality ingredients to make their paleo snack bars that provide tons of fuel after any workout, when your tired from your travels, or as a treat that is super clean. Whilst travelling, it is so easy to just opt for that bag of crisps you are passed on the plane, but if you crack open one of these raw bars instead your tummy and body will thank you. The two flavours are Coconut & Cashew and Macadamia & Cacao, with rumour of a new flavour coming out soon!

Pip & Nut: Nut Butter Squeeze Packs

Here at Hip & Healthy we can often be found eating nut butters straight out of the jar with a spoon! The perfect pick me up, a portion of nut butter keeps you super satisfied thanks to the plant-based protein it packs! Try smearing a sachet of Pip&Nut over a piece of fruit for a snacktime pick-me-up, enjoy atop your porridge or simply straight out of the pack! Containing only whole nuts and a pinch of salt, if you’re in the mood for something savoury the Peanut Butter and Almond Butter varieties are your go to, or if you crave something a little sweeter, their Coconut Almond Butter is for you!

Kallo: Quinoa & Seeds Multigrain Cakes with Sunflower, Sesame & Pumpkin Seeds

Whilst travelling, we often find ourselves craving carbohydrates for the quick energy supply they provide – but like to keep it clean, which is often so hard on the road. On our most recent travels, we’ve been indulging our cravings with Kallo’s Multigrain Cakes with Sunflower, Sesame & Pumpkin Seeds. These thins provide you with so much fuel and are bursting with added nutrients thanks to the plant based protein from the quinoa and seeds. They are gluten free so pose a great travel option for those avoiding or intolerant to gluten. Try yours topped with your favourite Pip&Nut nut butter squeeze pack for an easy and transportable breakfast or snack.

Words by Isabella Stelle 

Image: Roxy

ONLINE NUTRITION PLANS WE LOVE | 5 TIPS FOR BEATING JETLAG 

Get Buzzed Smoothie By DRINKmaple

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Love your coffee? Treat yourself to this intoxicatingly healthy version this weekend! This combination of iced coffee blended with DRINKmaple pure maple water, maca, (the energy root from South America), chia seeds (one of the most nutritious ingredients on Earth), vanilla and creamy cashews is super energising, delicious and nutritious.

INGREDIENTS

  • 1/4 cup cold brew coffee
  • 1 cup DRINKmaple
  • 1 tsp maca powder
  • 2 tablespoons chia seeds
  • 2 tablespoons maple syrup
  • 1 tsp vanilla
  • 1/4 cup cashews
  • 1 cup ice

DIRECTIONS

Combine all ingredients in a high-speed blender and enjoy!

Like this recipe? Click here for more healthy foodie ideas!

 

Hip & Healthy August Essentials

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Whilst the sunshine isn’t as consistent as we’d like it to be, we refuse to let the summer spirit sizzle! Read on for a list of our seasonal summer essentials that we won’t be giving up any time soon…

EAT

Summertime Snacking

In the summertime, we’re all about portable eats and treats than can fit perfectly into our gym bags, on-board carry-on and picnic baskets alike. Being super active and always on the go means its not always an option to sit and snack, which is why we rely on Raw Gorilla Munchies for the perfect brekkie on the go or when we’re after a sweet snack and Giving Tree Broccoli Crisps when we’re craving something savoury. Here’s how we enjoy them…

Raw Gorilla Munchies: Providing for a convenient and healthy breakfast or snack on the go, Raw Gorilla Munchies are travel life savours! Within each packet you will find delicous bites of raw granola packed full of amazing ingredients like buckwheat, sprouted seeds, and superfoods that will keep your energy levels up and your stomach satisfied. Available in the perfect sized portions to have alongside a green juice or sprinkled over a coconut yogurt; take your pick from Raw Maca & Cinnamon or Raw Cacao & Lucuma. We love!

Giving Tree Broccoli Crisps: A delicious and nutritious snack or lunch addition on-the-go, here at H&H we are a little bit obsessed with Giving Tree Broccoli Crisps. Whilst they may not sound like the most appealing pick-me-up, these yummy broccoli pieces have been freeze dried – a process that enables nutrients to remain intact! The only other ingredient is cholesterol lowering rice bran oil which gives them a delicious crunch. A creative take on crudités, we like to enjoy ours dipped into a BPA free tupperware of Sweet Potato or Broad Bean Hummus, added to salads as a crouton alternative of sprinkled over soups for added texture.

Shop: In The Hip & Healthy Kitchen 

 

DRINK

Hip, Healthy & Hydrated

Fill&Go: From pre-work yoga classes, meetings and lunchtime runs – during Summer our on-the-go lifestyle means we’re not always in close proximity to a tap or jug. With this in mind, we’ve been glued to our Fill&Go’s this season. The perfect portable size, this clever product by BRITA provides you with filtered h2O and is a great alternative to the plastic store bought bottle of water! Find out how we like to use ours here!

 

More: H&H’s Guide To Toxin Free Living

WEAR

Peace, Love & Yoga

Deliciously Ella Tanks: Here at H&H, we’re a massive fan of Deliciously Ella’s mouth-watering recipes so we were super excited to learn of her activewear and loungewear collection she has recently launched! To make matters even more exciting, we are proud to announce that we are the first official external retailer of her super hip slogan jumpers, tees and t-shirts! Peace, Love & Avocados anyone?

Shop: Deliciously Ella

 

Top Of The Crops

Varley’s Leonie Burgundy Snake Crop: The perfect sports bra to compliment one of Deliciously Ella’s tanks – we are loving this fab sports bra. With its gorgeous cross-strapped back and serpentine sleek style, this crop is a great one to show off underneath a slouchy tank – tres chic!

 

SHOP: Sports Bras

 

CARRY

Motivation On Your Shoulder

Hey! Holla Tote: We love a good gym tote and this one is no exception! The perfect size over-the-shoulder carry-all, right now we’re favouring this version to give us that extra hit of workout motivation when we need it most. Throw in all of the above and you’ve set yourself up for a super Hip & Healthy day!

SHOP: #FitFashion Accessories 

Words by Zsa Zsa Vella

SUPER-SKIN SNACKS | WORKOUTS TO DO BEFORE YOUR BEACH HOLIDAY

Why Drinking Water Is Crucial To Your Workout

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Not seeing the gains you desire from your workouts? We know how frustrating it can be when you feel like you’re putting in all the hard work and not getting the results you think you should be. However, gaining muscle and toning up is an art within itself, that often requires meticulous attention to detail to reach the outcome you’re working towards.

Whilst we all know about the importance of eating clean, consuming sufficient protein and ensuring adequate recovery periods so our muscles can rebuild and grow – what many of us don’t take into account is the effect that insufficient hydration has on our workouts.

Read on for the benefits you can expect by making sure you get your 2L a day!

Sustained Energy

Often struggle to make it through a workout? Even mild cases of dehydration cause a drop in energy levels that are enough to cut your workout short. Water is the driving force of energy production on a cellular level, so with adequate amounts you can expect to feel light, energized and fueled up to make it through your workout without flailing!

More: Eat These Five Foods To Boost Energy

Muscle Building 

Whilst drinking water alone won’t make you gain muscle mass, it will definitely help you achieve the results you do work towards in the gym. Water carries oxygen to the cells of your body, including those of your muscles, enabling them to work harder and longer before fatiguing, helping you to build more muscle than you would otherwise! Additionally, water lubricates your joints, helping them to stay strong and flexible so that your movements are smooth and pain free. Invaluable advice especially if weight lifting is your forte.

More: The Amazing Benefits Of Strength Training

Increased Focus

Do you sometimes struggle to enjoy your yoga class? Or simply avoid it all together? It could be down to your cognitive performance and focus. Whilst here at Hip & Healthy we believe all your workouts require focus and attention (studies have been shown that by doing so you can achieve greater results from your sweat sessions), practises such as yoga are a particularly hard one to master if you’re prone to an extra short attention span. The solution? Yep, you guessed it! Water helps with increasing cognitive function by supplying the brain with the oxygen it needs to work at its best. Drinking 2 L of water a day has been shown to improve congnitive performance by as much as 30% meaning that you’ll be able to master those yoga poses with ease!

Shop: Yoga Wear

Increased Metabolism

Whilst not directly related to exercise performance, a study published in the Journal Clinical Endocrinology and Metabolism found that drinking approx 17oz water can increase metabolic rate by 30 percent, with the effect taking place within 10 minutes of drinking, reaching its maximum 30-40 mins after consumption! And you know what increased metabolism means? Easier fat burning and faster results gained from your workout! Sip away!

More: Boost Your Metabolism With These 5 At Home Exercises

Improved Digestion

To gain muscle and lose fat, adequate digestion of macronutrients (proteins, carbs and fats) is absolutely essential. Ensuring you get your daily water quota means you body has an easier time extracting the nutrients it needs as well as receiving required amounts of oxygen, glucose (energy) and fats into the cells. A dehydrated body does not a happy tummy make! This is because water is crucial in producing saliva and gastric juices to efficiently break down the food we’re eating. Additionally water is super important for our bodies elimination processes and crucial for removing performance inhibiting waste byproducts such as carbon dioxide and lactic acid from working muscles.

More: Beat The Bloat

Words by Zsa Zsa Vella

Our Number One Skincare Secret | How To: Pimp Your Water!

If You Only Do One Thing This Week… Pimp Your Water!

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If you’ve been chugging down your 2 litres of water a day as part of our 10 day water challenge with BRITA – were sure you’ve already noticed some of the amazing health benefits that this daily practise has on energy, skin and even your workouts! Whilst we love a good Fill&Go full of plain old water – sometimes for a little bit of variety and an extra hit of nutrients, we like to spice ours up (literally). Read on for the varieties we’ve been enjoying this week and continue the good work! Happy hydrating!

Blueberries and cinnamon

A super yummy, sweet and sultry combo that we love to sip on after a long day on the move; antioxidant rich blueberries combine with blood sugar regulating and metabolism boosting cinnamon for an after work tipple that will perk you up and keep cravings at bay. Simply add a generous tablespoon of blueberries and a pinch of cinnamon to a glass of cold water. Let sit for half an hour to absorb the flavours before serving up in your favourite mason jar.

Strawberries and mint

Best enjoyed alongside a meal, this revitalizing and refreshing infusion is one of our favourite summer tipples. The lingering taste of sweet strawberries paired with refreshing and digestion enhancing mint, makes this concoction perfect for pairing with lunch or dinner. To prepare, chop up strawberries into quarters, add a few sprigs of mint and some crushed ice to a glass of chilled water and enjoy!

Watermelon and sweet basil

­Our favourite summer time pick-me-up, this somewhat unusual blend of watermelon and sweet basil makes for an interesting and tastebud tantalizing combination. We like to freeze cubes of watermelon in an ice tray, before adding a few to a glass of water alongside some fresh basil leaves to top it all off. This one works best when left to sit until the watermelon cubes have slightly melted and the water is a pale shade of pink.

Lavender and blackberry

Our summer night-cap, this combo works best in room temperature water and makes for an extremely calming end to the day. Sleep inducing and soothing thanks to the addition of fresh lavender, the blackberries add a sweet tartness that perfectly compliments the floral undertones that become more apparent the longer you let this one sit. To create, add a generous handful of blackberries and a few sprigs of lavender to a glass of tepid water. Leave to sit for 15 minutes and sip slowly, preferably whilst soaking in a bath of aromatic oils – heaven!

Orange and cardamom

A yummy after dinner treat, this mixture of citrus and spice is our after-dinner beverage of choice. Fruity and spicy, this one tastes delicious alongside a slice of our raw vegan blackberry cheesecake or on its own when you crave something tasty post-dinner. Prepare by whisking a pinch of cardamom into a glass of water before adding in a few squeezes of fresh orange juice, followed by 2 or 3 orange segments et voila!

For more Hip & Healthy recipes download our ebook here!

Words by Zsa Zsa Vella

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