Butternut Squash & Kale Curry – Exclusive Mind Body Bowl Recipe

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Hip hip hooray! Annie Clarke’s book, Mind Body Bowl is officially out! We thought we’d celebrate by sharing a sneaky recipe to show you just how delicious healthy eating can be and why you should go grab yourself a copy (if you haven’t already pre-ordered)!

 

Ingredients

200g short-grain brown rice

200g creamed coconut

1 butternut squash

1 lemongrass stalk

400g tin chickpeas, drained and rinsed

juice of 1 lemon

100g kale, tough stalks removed

chilli flakes, to taste

 

For the paste

1 shallot, chopped

3cm fresh ginger, peeled and chopped

4 garlic cloves, chopped

juice of 1 lime

2 tsp ground turmeric

2 tsp ground cumin

¼ tsp grated nutmeg

1 tsp ground cinnamon

¼ tsp ground cardamom

4 tbsp tamari

½ tbsp ground black pepper

 

Cook the rice according to the packet instructions. Make sure that the water doesn’t completely evaporate as you cook. This should take 20–30 minutes. Next, make the curry paste. Place the paste ingredients in a blender and whizz until a paste forms. Chop the creamed coconut and dissolve in 800ml boiling water to make coconut milk. Peel the butternut squash and cut into bite-sized chunks. Add the curry paste to a large pan over a low heat and cook for 3 minutes, making sure it doesn’t burn. Then add the coconut milk and stir thoroughly, bringing it to a boil. Add the butternut squash and lemongrass and cover with a lid. Turn the heat down and allow it to simmer for 10 minutes. Add the chickpeas and simmer for another 20 minutes until the squash starts to soften. Remove the lid from the saucepan and add the lemon juice. Next, add the kale, allowing it to wilt for 5 minutes. Once the squash is soft, it is ready to serve. Remove the lemongrass stalk and discard, and then add a sprinkle of chilli flakes to taste.

recipe extracted from Mind Body Bowl

Annie Clarke On Overcoming Common Health Hurdles

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Breaking Bad Habits


Lots of us have bad habits when it comes to food. Skipping meals, grazing throughout the day and overeating are just some of the things that can be overcome if you take a more mindful approach to the way you eat. There are many reasons why you may eat mindlessly – for example, when you are distracted during meal times, perhaps trying to multi-task or talk to friends and family, you are not giving your full attention to eating. You therefore may not recognize how much you are eating and when you are full. So many people I talk to say their biggest issue is the 4 p.m. slump, when they experience a sweet craving in order to get them through the rest of the afternoon. Over the years we have created this sugar rollercoaster where our blood sugar levels spike after eating refined sugar (not necessarily sweets – think sandwiches or even salads where the sugar is hidden away in dressings or bread) and then crash just an hour or so later. This crash will inevitably lead to more sugar cravings and then we are back on the roller-coaster again. For many people that is what ‘normal’ feels like and until they break the cycle, they don’t recognize that they could feel so much better. With blood sugar levels peaking and troughing in such an extreme way, it can be impossible to ever feel fully energized. Another habit that you may have developed, and can perhaps consider breaking, is the association of certain activities with eating. For example, watching a film at the cinema or even at home can go hand in hand with filling up on a big bag of sweets or popcorn. Of course, from time to time there is something fun and comforting about curling up with snacks on the sofa, but if it happens too frequently it is a habit that you may choose to address to reduce your intake of processed, sugary foods. Perhaps you always stop in for your favourite treat when you pass a particular shop, or maybe you get to certain times in the day and automatically reach for a snack without thinking whether or not you are actually hungry. While I completely advocate a liberal approach to the way you eat, being more mindful about your diet can really help to break these bad habits.

 

Flavour 


When you first change your diet, one of the things you might struggle with is flavour. You may find that the new foods you are trying taste a little bland. Despite following other people’s tried-and-tested recipes, I was a little disappointed with their lack of flavour. Even if you have always eaten a lot of fresh food, you may be used to including processed foods in your diet, too. These are typically higher in sugar and salt than something you might make at home. If you eat these processed foods regularly, your taste buds become suppressed and therefore less sensitive to subtle flavours. As a result you may feel you need to add more and more salt or sugar to your food in order to enhance its flavour and ‘make it taste better’. Remember that by changing your diet and the ingredients you use, you can retrain your taste buds. In as little as four weeks, you can start appreciating flavour differently – perhaps quite a bland time for a food lover – but in hindsight, it is a small price to pay. In my experience you can adapt your tastes fairly quickly. I now notice an abundance of flavour in the simplest foods, making cooking with, and eating, fresh, healthy food a lot more exciting. I can imagine that for some people the transition could take a little longer or be a little trickier, but I would urge you to stick with it long enough to allow yourself to adapt.

 

Eating Out


If you’re trying to make healthy changes to your diet, eating out can be a little trickier. For the first few months, post diet-change, I became a bit anti-social and started missing out on quality time with friends and family. I knew this wasn’t sustainable though, so took some steps to make sure that I could maintain my diet-change and still enjoy food with others. When invited to a friend’s house for dinner, for example, I would discuss with them what they were planning to make. If they had planned something that I knew I couldn’t eat, I asked if it would be OK to bring my own food, politely of course, as I didn’t’ want to create extra work for them. When eating in a restaurant, I’d call ahead to find out more about the food they served. Lots of restaurants will happily create something simple for you. I started to realize the importance of having confidence in your decisions. I chose to stick to the way of eating that suits my body all the time, and I did so because that is what makes me feel best. It has absolutely nothing to do with anyone else and so, in the sort of situation where you are ordering in a restaurant and can’t spot something on the menu that works for you, be confident in asking for a little help. Crucially, however, just because you want to make healthy changes doesn’t mean you have to stick with them 100 per cent of the time. If you find that a more casual approach works best for you, then making small changes even some of the time will still make for amazing results. Remember not to over-commit and leave yourself open to feeling disappointed if you don’t follow through every single time. Make it manageable and be kind to yourself. 
If invited to a friend’s for dinner, ask what they are planning to cook and offer to help or bring food if you think you will struggle. Planning ahead means less of a fuss at the dinner table and your host will hopefully be more understanding..

 

Simplicity is key


For a lot of us, even if we love to cook, food is so often about convenience. The majority of our meals are likely to be based around whatever is going on during our working week, so finding simple foods that don’t compromise on taste is really helpful. I have a few dishes that I know I can go to again and again, sometimes a few times a week when things are busy, knowing they can be prepared and eaten with minimal hassle, but still taste good and give me the energy that I need. When I began collating recipe ideas for this book, I wanted to show the simplicity of the sort of food you can create with as little fuss as possible. I love to cook and when I’m throwing a dinner party I usually spend a day experimenting with more complicated ideas and trying to get a little more fancy, but that makes up such a tiny proportion of my cooking. Most days, cooking comes down to what’s quickest and easiest, which is why it can be so difficult to break away from the sort of food that isn’t always what is best for you. I wanted to show that healthy food can be convenient as well as tasting good. A key part of this is the ingredients you use. I generally stick with a few core things which I buy every week, which are versatile and fresh, and then add variety where I fancy. Generally I like to keep the list of items I buy regularly fairly short, supplemented by a few cupboard staples that require a one-off shop at a large supermarket or online order. Lots of fresh food is important too, and can be bought in most smaller shops and markets. I know that, being based in London, I have a slightly biased perception of accessibility. I can source almost every ingredient I ever need from my local supermarket, and also have small independent healthfood shops just down the road that stock a few other ingredients I like to use. You will be familiar, I’m sure, with most of the ingredients mentioned in this book, but for a few that are a little more unusual I have included some short introductions. You can buy any of them online or in most healthfood shops, and most of them will last a long time so you don’t have to budget for them regularly. I often buy things in bulk, which helps keep the cost down, too; I also do shop around for the best prices where possible as they can vary hugely.

 

Extracted from Annie’s new book, Mind Body Bowl which is out tomorrow! Pre-order your copy here!

images: Philippa Langley

What’s In Annie Clarke’s Yoga Bag?

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Over the last two years, I have slowly begun mastering the art of carrying round everything that I need for a busy day without looking like a bag lady. I always used to have so many things with me all the time and found it was making me flustered, so getting organised and streamlining my ‘stuff’ made such a big difference to how I feel in the day. Generally speaking, I will teach, workout and/or do yoga and probably have a non-activewear meeting, so a big part of this has been finding activewear that can be dressed up when I need to look a bit smarter! This has got so much easier, thanks to some of the amazing active wear that is now available, and because it has got a lot more acceptable to wear it in our day to day life, rather than just in the studio! But go beyond clothing and there are some absolute essentials that stay in my yoga bag all the time:

Mind Body Bowl Energy Balls

My Choc Orange Energy Balls

“Snacks! I like to feel prepared for anything and I don’t like having an excuse to not eat well on the go, so a snack in my bag like my choc orange energy balls means i can go to a yoga class without having to have planned my meals around it”

lululemon-reversible-yoga-mat-2

The Reversible (un) Mat – Lululemon

“My yoga mat – I have a brilliant mat that is just 1mm thick that goes on top of whatever mat i’m using at yoga studios I go to. It even folds up so that it goes inside your bag rather than having to be carried separately”

Swell Bottle Birchwood

S’well Bottle

“My S’well Bottle – I am obsessed and staying hydrated is the most important thing for me when I am out and about. I fill my bottle with hot water, fresh ginger and lemon first thing, then top it up with cold water through the day.”

 

 

Varley - Hip And Healthy

Varley Nightstalker Crop

“Spare sports bra, socks and knickers because they are always useful!”

ecoffee cup blue

Ecoffee Cup

“A reusable coffee cup! Because I hate using disposable ones and I love to grab a hot drink when I’m out and about!”

Travel Tangle Teezer

“My Travel Tangle Teezer!”

 

Annie’s Choc Orange Energy Ball recipe from her new book, Mind Body Bowl

(out this thursday!)

Mind Body Bowl Energy Balls

Chocolate Orange Energy Balls

200g almonds

200g Medjool dates, pitted (I like to have a few extra dates to hand in case the mixture isn’t quite sticky enough, as it can vary a little each batch)

zest and juice of

1 orange

2 tbsp raw

cacao powder

2 tbsp maple syrup

Blend the almonds in a food processor to break them into smaller

pieces. Add the dates, whizzing for a minute or so.

Add all the orange zest and 1 tablespoon of the juice to the food

processor, along with the raw cacao and the maple syrup, before

mixing until evenly distributed.

Try a little of the mixture, adding extra orange juice if needed.

Use your hands to roll the mixture in your palms (wetting your

hands slightly if necessary) until you have about 16 even-sized

balls. Place them in the fridge or freezer to set and store. They

will keep for 1 week in the fridge and for 2 weeks in the freezer.

Pre-order Mind Body Bowl here!

images: Philippa Langley

Annie Clarke’s Top Yoga Poses For Digestion, Tension & Clarity

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This week, we are super excited to have Annie Clarke (aka Mind Body Bowl) Guest Edit the Magazine! With the highly-anticipated launch of her book, Mind Body Bowl, this Thursday, we’ve got a week of Annie-fied content! Hooray! Today kicks off with some of Annie’s favourite yoga poses to help ease tension, aid digestion and create clarity in the mind.

Handing it over to Annie!

Annie clarke yoga twists 

Twists

In a twist, space is created in between the vertebrae, lengthening the spine and stretching the back muscles. This helps to develop and maintain a good range of motion in the spine, and creates space for energy to flow more freely, making twists an instantly energizing asana group.

In addition to what they do for your spine, twists are also brilliant for aiding digestion. They help to stimulate the organs which can improve the function of the digestive system, so try them if you’re feeling bloated or sluggish. For those of you who struggle with digestive issues, or maybe are just having a bit of an off day, twists and forward folds in yoga can be a great way to relieve digestive discomfort.

A really simple exercise that you can do which may help to relieve stomach ache or trapped wind is a gentle lying-down twist. It is really important to listen to your own body and try this only if you feel comfortable in doing so. This works well for me, but it is worth discussing it with someone who knows your medical history if you are unsure of whether or not to try it.

Lie down flat with both shoulders on the ground. Keeping the left leg extended, draw the right knee into the chest, hugging it there for a few breaths. Then, using the left hand, draw the right knee across the body, extending the right arm out to the side and gazing towards the right fingertips. Keep working the right knee down to the left side while the right shoulder grounds down into the mat. Stay here for as long as you like, then inhale to come back to centre and repeat on the other side.

It is worth noting that it is recommended that you engage the core muscles to protect and support the spine when you are twisting. An inhalation is also used to lengthen the spine, and an exhalation to twist, ensuring that you first create space, before rotating.

 

Back Bends/Heart-openers
Back bends, otherwise known as heart-openers, are a really valuable group of asanas from both a physical and emotional perspective. They are a fundamental part of many yoga sequences and their many benefits include strengthening and aligning the spine. Lots of us spend a large part of our days folded or hunched forwards, such as while working at a desk or computer, and so it’s good to counteract this repetitive action and help us to realign the spine.

As you bend the back you also open up the chest, releasing muscular tension and creating openness around the heart and lungs, allowing us the space to breathe more deeply. It is not unusual to feel emotional after completing heart-openers, and in fact I find that they
can help to relieve a build-up of anxiety and emotion as a result of this physical release.

In order to deepen a back bend, you need
to create length at the front of your body. Stretching the hip flexors, for example, can create additional mobility, which allows you to work into a stronger back-bending practice.

You don’t have to engage in extreme back bends to benefit from them – gentle postures can still have a significant effect on the body and are a really great way to prepare for more powerful back bends as your yoga practice develops.

Back bends can be quite scary, but as you learn to trust yourself and overcome self- imposed limits and expectations, you will develop a strength of mind that can be applied to other areas of your life.

Stay tuned this week for more articles and delicious recipes from Annie’s book, Mind Body Bowl! Click here to pre-order Mind Body Bowl!

Mind_Body_Bowl_jacket

Imagery – Philippa Langley

Text – Annie Clarke

Hip & Healthy Guide To Hong Kong

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A gateway into Asia, Hong Kong blends skyscrapers and art with street food, cutting edge fashion and restaurants with nothing to envy to London, Sydney or New York. Follow Caroline Are’s Hip & Healthy Guide to Hong Kong!

 

SLEEP

pullman park lane hong kong

Pullman Park Lane

Right in the middle of shopping heaven Causeway Bay, the Pullman Park Lane overlooks the Hong Kong harbour and Victoria Park and is the perfect destination if you are on the hunt for bargains or boutique fashion by both world-famous names and local designers. A stone’s throw from former red light district now turned nightlife hub Wan Chai and from up-and-coming café hub Tai Hang, the Pullman Park Lane is your go-to well-connected hotel for the hip shopper. Doubles start at £225.

Island Shangri-La

Step into Hong Kong with a bang with a pampering night in this Central luxury landmark. Located by Hong Kong Central Station and close to the city’s best restaurants and bars, the Island Shangri-La sports views of both the harbour and the Peak, Hong Kong island’s highest view point. With 56 floors, a swimming pool, a Spa and a breakfast buffet that would put even ancient Roman banquets to shame, the Island Shangri-La will make you feel like a star even just for a night. Think complimentary mini-bar, Chinese green tea served upon arrival, marble bathrooms and world-class décor and you have one of Hong Kong’s best hotels. Doubles start at HKD$3,700 (£380).

 

 

EAT

pressed juices hong kong

Pressed Juices

The Australian juice company that has taken Hong Kong by storm now sports five stores in the island’s main city, with the main outpost by Central station. Famed for their Mylks and juice cleanses, Pressed Juices are the go-to spot if you need to lose those noodle-gained calories. A cute little breakfast spot just outside shopping centre PMQ, their Central store also offers yummy morning breakfast pots and raw energy snacks.

Mana! Fast Slow Food

If sticking to your greens is a struggle, Mana! Fast Slow Food gives you plant-based recipes that are as yummy as the real thing. Just look at the Babylon Burger, made with a fresh and protein-packed patty of mushrooms, beets and kidney beans wrapped in a spelt bun. With fresh dishes made from scratch everyday, Mana! is a great takeaway option as well as a fantastic dine in location. Want more? Even their wines, beers and ciders are organic. Doesn’t get any better than that.

Duddell’s

This two Michelin-starred restaurant is a mecca for corporates and fashionistas alike, given its location in between the banks and boutiques of Central. Its dim sum degustation menu features grilled fish, simple yet fresh and well-presented salads and vegetarian options you don’t get to see everyday, making sure the original Chinese cuisine blends well with a healthy twist and right-sized portions.

Yum Cha Central

Everybody needs a cheat day and Yum Cha Central is where you should have yours. One of the most Instagrammable joints in town, Yum Cha’s steamed buns are nothing like what you’ve seen before: piggy shaped hot pork buns or ‘sausage dog’ steamed buns make eating meat cuter than ever, while its green tea or custard buns are a great treat for dessert. Just don’t feel too self-conscious when the buns stare at you with their little eyes…

 

DRINK

Little Creatures Hong Kong

Australian brewery Little Creatures has set up shop in Hong Kong’s up-and-coming bar area Kennedy Town brewing up some of the city’s best beers. The team are tapping into the growing craft beer market with a stunning, laid-back space made of beer tanks and hip posters. Little Creatures’ impressive selection of ales goes perfectly with spicy Asian dishes, but it’s the latest addition to their taps, the K-Town Cali, that steals the show, with hints of dragon fruit, an omnipresent tradition in Hong Kong’s cuisine.

Skye

Playful cocktails and an open-air rooftop facing the harbour make this cocktail bar on the twenty-seventh floor of the Pullman Park Lane Hotel one of the best in Hong Kong. Music and cinema fans will fall for the ‘Frankie Goes To Hollywood’ and the ‘Redrum’, Champagne aficionados won’t be able to resist the pink Champagne. Go after dark for one of the best views in Hong Kong.

Aqua Luna

The right setting is crucial to any good drink and Aqua Luna brings this to the next level serving simple beers and wines aboard of a junk boat with red sails cruising through the Hong Kong harbour at sunset. Chilled music, lit-up skyscrapers and breath-taking skies make Aqua Luna an unforgettable experience. Tickets start at $195 (£ ) per person.

 

SWEAT

Anahata-Chakra-Yoga-Studio-Hong-Kong9

Anahata Yoga

The Anahata Yoga team tailors your yoga programme to your needs. During group classes instructors will give you personal attention, but you can also choose among a wide range of classes with different aims, from back care to core yoga, from slimming to de-stressing yoga.

Hydro 1.0 HK

Unleash your inner Patsy and Edina in this unique underwater spinning class located in trendy Kennedy Town. Exploiting the water’s resistance to movement, this class is perfect if you are just going back to working out after an injury or if you are looking for a high intensity and low impact way to burn calories. Call to arrange a free trial.

 

Hike

Offering one of the most breath-taking views of the city, gazing down on the harbour from The Peak Lookout is definitely a Hong Kong must. Take the Peak walk once you reach the Sky View Terrace to admire the views from different angles and break a sweat while walking up the steep paths.

 

Getting Around

Public transport in Hong Kong is extremely efficient and convenient. With HKD $65 (£7) you can get a 24-hour pass that grants you access to all underground lines, while a single trip can cost as little as HKD $5.00 (50p).

Remember to carry cash at all time: you cannot use a credit card to buy underground tickets or to pay one of Hong Kong’s characteristic red taxis, which will drive you around at the speed of light with a starting fare of HKD $22 (£2.30), with an extra $5 charge for luggage.

Top tip: to get to Central Hong Kong from the airport, take the Airport Express, which costs only HKD $100 (£10) and gets you to Hong Kong Station in less than 30 minutes with the highest comfort. The alternative is a one and a half hour underground and bus journey or a 30-minute cab journey for about HKD $350 (£36). Just remember to brush up on your Cantonese – most Uber drivers and Taxi drivers don’t speak English!

 

Words by Carolina Are from Couchsurfer Reviews.

Wellness Trends To Look Out For This 2017

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Fighting Food Waste
We’re going to kick this off with a few facts; did you know that almost 50% of the total amount of food thrown away in the UK comes from our own homes. We throw away 7 million tonnes of food and drink every year and what’s more we could have eaten more than half of this. So whilst we are predicting that fighting food waste is going to be a big trend this year – it is also a very necessary one! Chef, Hugh Fearnley Whittingstall started his war on waste by challenging the supermarkets to drastically reduce the amount of waste they generate, and whilst his campaign is amazing and must absolutely be supported – there is a lot more we could be doing at home, and we will be in 2017! We predict that we will see an increase in conversation around the topic from the major health and food bloggers out there, not to mention new ones popping up showing us how we could all be a bit savvier when it comes to buying and prepping our meals from scratch. But why not get ahead of the trend and start researching what you can be doing to help now.

 

Infrared Saunas
Infrared saunas use infrared heaters to emit infrared light, which is absorbed by the surface of the skin, and they are said to have a variety of health benefits such as easing pain, helping remove toxins (they make you sweat) and even healing ailments like arthritis. The Mayo Clinic reported that several studies have looked at using infrared saunas in the treatment of chronic health problems and found benefits. However, larger and more-rigorous studies are needed to confirm these results. In the meantime, they are popping up like mad all over the states having been a staple in Europe and Asia for years and we have a handful of the ‘pods’ here in London (Try Pur in Notting Hill) but we have word that more are on their way. Jennifer Anniston, Gwyneth Paltrow and even Vogue are all fans.

 

Dry Dinner Parties
Finally – it is not only socially acceptable not to drink at parties but the norm as more and more people are swapping their booze fueled Friday nights for sober social gatherings. Everyone seems to have come round to the idea that when they wake up on their weekend they actually want to enjoy it and not sleep through the entire thing. Following on from the morning sober rave trend, dry dinner parties are a way for everyone to get together, eat good food, have tons of fun and go home feeling great too. Why not try hosting your own, after all if there was ever a time to experiment with this trend its Dry January.

 

Athleisure at Work
As activewear manages to work its way into the wardrobe of women everywhere, it is more and more becoming the choice of style for everyone, in every situation. This is because not only is it super confortable to wear, but the technology surrounding activewear fabric and designs mean that it works with your body in the best way possible so that you don’t have to worry about being to hot or cold. We know that it is stylish (and if we didn’t know that, the fact that everyone from top designers such as Mara Hoffman, Tory Burch and Charlotte Olympia to top celebrity royalty, such as Beyonce and Rhianon have their own collections, confirms it). It is also getting increasingly smart which makes it office-wear acceptable. People are living more active lives but are also finding that they have less time so they want their kit to take them from work to workout seamlessly. And so brands have been answering their prayers with lifestyle pieces that perform both in and out of the office.

 

Clean Beauty
Now that we are much more aware that what we put on our body is just as important as what we put in it, clean beauty has become a hot topic amongst health and beauty bloggers. But long gone are the days when organic beauty brands are associated with hemp wearing hippies and little else. With a surge of luxury natural brands such as Aurelia, Oskia, Neom and De Mamiel entering the market in the past few years the market of natural skincare has completely changed. Now, clean beauty is not only results driven but also comes in beautiful packaging and is great for both you and the environment. What’s not to love?

 

Swimming
Over the past few years we’ve seen a huge increase in just about every sport from Boxing to Spinning, Cardio to CrossFit, apart from swimming. That was until now. 2017 is the year of the fish, well actually its not, it’s the year of the Rooster, but it should be the year of the fish because swimming clubs and aqua related sports are going to be creating major waves in the sports industry this year. Olympic athlete, Keri-anne Payne (@kerianne_payne) says

“Swimming is a great form of exercise for anyone of any ability! The non weight baring nature of the water means it’s easy on the joints. Don’t be fooled though, swimming is a full body workout especially for the core – to keep your body gliding on top of the water your using every muscle in your body. Swimming also has a great effect on your mood and gives your brain chance to switch off. Swimming boosts the endorphins that increase the feelings of wellbeing”

 

Hygge
Hygge is a term that starting trending in 2016 but its popularity is set to continue this year. Hygge is a Danish word that gives the feeling of joy and pleasure from making ordinary, normal moments more meaningful and special. For example having a cup of tea, many see this as a very ordinary daily activity but to create ‘hygge’ through making a cup of tea will entail using your favourite mug, sourcing natural tea that is good for you, brewing it to perfection, then sitting in the most comfy place in the house and really enjoying the cup of tea. This may seem like too much effort for those with hectic lives who count themselves lucky if they manage to grab a quick coffee on the run but hygge can be expressed in lots of different ways. Having a small get together with friends and cooking wholesome, comfort food and simply sharing stories and memories can give you an amazing sense of happiness and joy. There is not one English word to describe Hygge, it is a combination of cosiness, happiness, comfort, security, reassurance and simpleness. It is about living every moment of your life to the fullest and taking nothing for granted. It is really something people with a mad, hectic lifestyle should consider to appreciate everything in life, the Danes strongly believe in this way of living and it sounds like the best way to get the most out of life!

 

Sound Baths
The new form of meditation! Gone are the days of quiet, peaceful meditation. Sound baths use therapeutic instruments such as Tibetan singing bowls and gongs to stimulate the alpha and theta brain wave frequencies. You will experience light meditation to deep relaxation through the vibratory healing frequencies and drift off where the sound takes you. Many people prefer this way of meditation as apposed to silent meditation as your mind is more likely to wander off and start thinking about your to do list or what you’re going to make for dinner this evening. A sound bath allows you to focus only on the music and zone out to the rhythms and sounds, it is used to heal the mind, body and soul as well as releasing stress and worries. Sound baths are becoming vastly popular and are popping up all across London. Otto Sound Therapy in Waterloo and Sound Awakening in Stoke Newington run Sound bath workshop, they both also run Cacao Gong Ceremony’s, a variation of a Sound Bath with a delicious twist!

 

Healthy Holidays
Healthy living is a way of life for many of us and the idea of going on holiday to party and intoxicate ourselves for a week seems more like a nightmare than a holiday. More and more people are booking healthy holidays that fit in well with their love of leading a balanced, healthy lifestyle, where you can focus on not only having an fun holiday, but actually continue your healthy habits like eating well and working out. Don’t worry, we are not suggesting you go on a mountain biking trip or a hiking expedition. There are plenty of amazing holiday experiences in beautiful destinations that involve eating delicious and nutritious food, exercise classes, beauty treatments, yoga sessions along with the well loved holiday traditions, a wonderful pool with sun beds and lots of time for relaxing. In Spa retreats are a company to check out, they have retreats in Marrakesh, Southern France and Mallorca. Their retreats include daily group fitness classes, healthy juice boosters and healthy snacks, gourmet cleansing / detox cuisine meals, deep tissue sports massages and constant access to expert advice. Each location is decorated so beautifully in an amazing villa with luxurious rooms, terraces, a swimming pool and al fresco dining. For a winter holiday, try the Pop-Up Fitness Ultimate Luxury Fitness retreat in the Bernese Alps. This is a ski trip without the usual guilt of over-indulgence. There are daily bootcamps, cardio workouts and HIIT training classes, nutrition guidance and alpine adventures. All food served is free from gluten dairy, refined sugar. We’re converts!

 

Adaptogens
Adaptogens, which can be can be found in a wide variety of plants, increase the body’s ability to deal with stressors such as anxiety, fatigue, or trauma. Adaptogens are used to help prevent overtaxing the body’s energetic resources, and help counter aging and chronic fatigue syndrome.

Commonly used adaptogens include;

–       Ginseng

–       Amla

–       Ashwaganda

–       Astragalus

–       Chaga mushroom

–       Cordyceps

–       Dang Shen

–       Eleuthero

–       Holy basil

–       Guduchi

–       He Shou Wu

–       Licorice

–       Maca

–       Rhodiola

 

Adaptogens are thought to facilitate a return to homeostasis, helping to balance the body, normalising hyperfunctioning or hypofunctioning systems in the body. A good example would be the way adaptogens help balance our endocrine and immune system.

Adaptogens produce a response that enables our bodies to cope with stress by normalising the hypothalamic-pituitary-adrenal (HPA) axis. This consists of an intricate system of direct and indirect feedback mechanisms that regulates the body’s stress reaction. So get that Maca smoothie down you!

Natural Beauty Brands That Won’t Cost The Earth

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It’s been spoken about time and time again that, when it comes to beauty, we should all be investing our hard-earned money in more natural brands. And by natural, we mean brands that don’t use highly processed, synthetic ingredients or toxic chemicals, to cut a very long story short. You’d be amazed (and slightly shocked) if you really new what was in your seemingly harmless daily moisturizer, and when we’re applying products to our skin, especially things like eye creams and lip balms that you don’t wash off, it’s so vital that you can really trust the ingredients.

 

Now, it’s no secret that natural beauty brands tend to be on the pricey side of life, so below, we’ve highlighted some of our favourite beauty brands that don’t cost the earth but will still allow you to find products that have carefully sourced ingredients which will make your skin happy!

 faith in nature

Faith In Nature

Faith in nature is a company that believes in doing good for the planet. Born and bred in Lancashire and supporting local communities, Faith in Nature uses only organic, 100% natural fragrances which are free from parabens and SLS. All products are vegan friendly and cruelty free! Massive plus! The products are generally sold in most health food shops and beauty stores such as Superdrug. Not only are these products environmentally friendly, but they smell divine and there is a wide variety of fragrances to choose from. The major plus point is the price, £5.60 per bottle, so very affordable. Faith in Nature’s Coconut Shampoo and Conditioner is favoured by Ella Mills (Deliciously Ella) as mentioned in her Favourite Skincare Video (https://www.youtube.com/watch?v=1VdxCEGFSkY) and won a natural health beauty award in 2016 so they are definitely worth checking out!

https://www.faithinnature.co.uk/

 

Lily-Lolo-Image

Lily Lolo

Lily Lolo sells all natural, high-performance, high quality mineral makeup, which is suitable for all skin types from dry to oily. Their mineralized makeup formulas give a light, flawless look without clogging up pores which can lead to breakouts. The brand is completely free of parabens, synthetic perfumes or dyes and is stocked by a few select beauty stores across the UK as well as their own website. The products are brilliant value for money with the BB Cream costing £12.49. There’s also a beautiful selection of eye shadows that feature natural shades to complement different types of skin tones and start from just £4.99. If you have sensitive skin, we would highly recommend this brand for you.

http://www.lilylolo.co.uk/

 

Kind natured

Kind Natured

Kind Natured is a body care brand that believes in keeping it natural. All of their products are 97% natural and are non-toxic, eco-friendly and vegetarian friendly. A particular favourite of ours is thier moisturising Coconut & Monoi Foaming Sugar Scrub which intensely exfoliates the skin and smells so divine… AND it is only £4.99! All products are sulphate, and petrochemical free so if you suffer with sensitive skin this brand will be perfect for you. The range is very reasonable and is available at Boots stores. If you are looking to try something new and natural, definitely give this brand a try.

http://www.boots.com/en/Boots-Brands-A-to-Z/Kind-Natured/

 

NOAH for beauty

NOAH

NOAH is a hair care brand using only extracts from the very highest quality of naturally grown organic plants. Founded in Italy, this brand has grown very quickly since its launch and is very well respected due to their results-driven products. It’s definitely harder to find natural hair care that actually does the job well but NOAH have got their formulas nailed. There’s a range of products tailored to different hair types whether it straight, damaged, dull, oily, dry…you get the idea!  NOAH has valuable therapeutic powers and unique aromas that contain botanical ingredients combined with the purest of essential oils. What not to expect? Parabens, paraffin, mineral oils, DEA or SLS. The NOAH Mango and Rice Proteins Conditioner is particular good for hydrating and nourishing damaged, coloured hair, and is priced at £11.90.

http://www.noahforbeauty.com/

 

Roller Ball Ad

Tisserand Aromatherapy

Tisserand Aromatherapy offers quality essential oils and luxurious aromatherapy, beauty and wellbeing products. The company source all essential oils from across the world to produce 100% pure organic, wild crafted or ethically harvested products that are recommended by professional aromatherapists. Tisserand are free of any synthetic fragrances, parabens, animal ingredients and SLS/SLES. We adore the Peaceful Night Sleep set which includes a Sweet Dreams Bath Oil, Body Oil and Aromatherapy Roller Ball for £9.95. It is the ultimate saviour for a good nights sleep!.

http://www.tisserand.com/default.asp

Binky Felstead – Fitspiration

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With an exciting pregnancy announcement hitting the headlines over the last few weeks, we sat down with the beautiful (and incredibly fit) Binky Felstead to talk about how fitness has become an important part of her life and what (if anything) will change during her pregnancy!

 

When did fitness become such an important part of your life?
I’ve always been active from a young age as I used to do a lot horse riding, but it’s only the past couple of years that I’ve really committed to fitness. I train three to four times a week and it’s my go-to escape – it’s important to me that my mind and body are the best they can be and fitness does that.

 

Why is sportswear such an important part of your wardrobe?
Aside from it being ridiculously comfy?! I think sportwear now, especially the new Reebok SS17 collection, isn’t just for the gym, it’s so fashionable that you can go to work in sportswear and then rock up to the gym and do an intense workout. I’ve never been into super tight clothes so sportswear suits my style.

 

What is your favourite type of training and why?
I like to feel like I’ve exercised my whole body so I love a HIIT workout. Some days I do like to focus more on specific areas so I do exercises targeted to helping achieve a peachier bum!

 

How does it feel to be a Brand Ambassador for a major Sportswear brand, Reebok?
Amazing! Two years ago, I’d never have thought I’d be doing it, but I’m obsessed with fitness and Reebok as a brand are totally focused on fitness, so it feels like a really natural partnership. Also I love everything from their studio range, it’s designed to make you look and feel fab both for a workout and just hanging out in during the day!

 

How does the Reebok City Series suit your lifestyle?
I like to look stylish on my way to the gym, especially if it’s via the King’s Road! The City Series is easy to wear and comfy for working out, but it’s a great look for my everyday lifestyle too, even if it’s just walking Scrumble!

 

What motivates you to meet your goals?
Exercise gives me such a positive feeling! Even when it’s cold and I want to stay in bed and skip a workout, that feeling I get after I’ve smashed a great workout gets me up every time.

 

What are your 3 top tips regarding healthy eating?

  • Eat little and often
  • Breakfast is key! Never skip it!
  • A varied healthy diet – you don’t want to get bored!

 

With lots of people looking up to you, how do you promote healthy living?
Everybody’s fitness journey is different and it’s important to find an exercise regime and healthy diet to suit your lifestyle, but as I often have people asking about my workout plan I’ve created a series of online workouts with Reebok so that people who’d like to can train along with me.

 

You’re on your way to the gym but you’re hungry! What’s your go-to pre-workout snack?
A banana, every time, it’s full of fibre and keeps me going through a tough workout with my trainer, and partner in crime, Tyrone.

 

What beauty products can we find in your gym bag?

  • Powder, ideal to blot those loose sweat beads
  • Waterproof mascara – no one wants panda eyes
  • Vaseline – it just makes everything better!
  • And dry shampoo!

 

What restaurant would you recommend in Chelsea for a healthy meal?
The Good Life Eatery is the dream, or the Ivy is fab for a healthy brunch.

 

Do you have any new health and fitness goals for 2017?
Just to continue being happy and healthy!

 

How has your mindset changed towards fitness now that you’re pregnant?
I don’t think my mindset has changed, being healthy and strong is still so important, even more so for pregnancy and childbirth. I have an amazing trainer who is qualified in training during pregnancy, my workouts have become less intense but definitely not less frequent.

 

Becoming a mother is such an exciting experience! What are you looking forward to most?
Everything! I’m just excited to meet this little part of me who I can love, watch grow, and spoil rotten!

 

Binky Felstead stars in the new Reebok Women’s Spring/Summer 2017 campaign. The new collection is available to buy now from www.reebok.co.uk and at Reebok FitHub stores

Valentines Day Gift Guide

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Healthy husbands take note, we have formed the ultimate luxury gift list for your wife/girlfriend/partner in crime! Your loved ones will adore the collection of Valentine’s Day health and wellness gifts.

nailberry nail polish

PINK SAND (Oxygenated Rose Gold with fine gold glitter) by Nailberry

Rose gold is the go-to colour this season! This nail varnish by Nailberry will give the most sparkly, stunning manicure. Nailberry products do not contain formaldehyde, toluene, camphor, DPB and ethanol making them much more natural and better for your nails as they will not weaken the nail bed. This product is also vegan and cruelty free so it is suitable for animal lovers too! The Pink Sand nail varnish will make a wonderful gift to add some sparkle to your loved-one’s Valentine’s day.

£17.00, https://www.nailberry.co.uk/collections/latest-products-in-the-shop/products/pink-sand-oxygene

bodyism chocolate bar

Berry Burn Raw Chocolate by Bodyism

Chocolate is always a great way to treat your babe! Bodyism are launching their new chocolate bar, Berry Burn, made of 85% raw cacao, acai berry, green tea and amino acids. The bar helps to increase energy levels and can help boost your metabolism too. It is naturally gluten, dairy and refined sugar free making it suitable for anyone who loves to eat healthy but also loves a little indulgence! Pre-order now!

https://bodyism.com/uk/shop/supplements/berry-burn-raw-chocolate/

 

Happiness Planner

2017 Happiness Planner Pink & Gold By Happiness Planner

Give the gift of happiness! This planner will welcome more positivity, joy, and happiness into your loved-ones life by applying the practices of positive thinking, positive affirmations, mindfulness, gratitude, and self-development. A Happiness Planner will encourage the strengthening of relationships and spend more time on things that truly make you happy, which is why it is a must have Valentines Day gift. The planner has typical daily diary pages as well as motivational quotes, self reflection area and goal setting! A Happiness Planner is a truly thoughtful gift that will keep on giving as your loved one continues to use it.

£40.00, https://shop.hipandhealthy.com/products/2017-happiness-planner-pink-gold

neom

Real Luxury Intensive Skin Treatment Candle By Neom

This candle is pure luxury. The idea is, you burn the candle to create a pool of precious oil whilst you soak in the bath, after 30 minutes you blow out the candle and leave for a further 2 minutes and then drizzle the warm oil over any part of the body in need of repair and rehydration. This candle will make a unique and relaxing gift for your partner. If your loved one is in need of de-stressing from children, work, we are sure they will absolutely love this gift on Valentine’s Day.

£36.00, https://shop.hipandhealthy.com/collections/candles/products/real-luxury-intensive-skin-treatment-candle-1-wick

Pukka Love Tea

Love Tea by Pukka

Pukka’s delightful Organic Love Tea is the ultimate heart warming gift for Valentine’s Day. Blended using organic rose, chamomile and lavender, this tea smells and tastes blissful. Pukka is proud to be vegan friendly, wheat free, gluten free, dairy free, soya free and nut free. If your loved one is an herbal tea addict this is a perfect gift to make them smile and fill their heart with love!

£2.49, https://shop.pukkaherbs.com/love-tea.html

 neals yard

Radiance Wild Rose Organic Range By Neal’s Yard Remedies

This beautiful collection by Neal’s Yard is made up of Wild Rose Organic skin and beauty care products, containing ingredients like pure rose hip oil with soothing essential oils to give your complexion a natural radiance boost. The gift set includes the award-winning Wild Rose Beauty Balm along with lots of other rose scented beauty gifts. This dreamy gift set is the perfect Valentine’s day present for your nearest and dearest if they’re a beauty care enthusiast.

£55.00, http://www.nealsyardremedies.com/gifts/gifting/new-gifts/8522.html#tab3

adele_ copy

The Adele Luxe Letter Flowers By Bloom & Wild

If you are too busy for shopping this will be very useful for you. Bloom & Wild deliver fresh flowers designed by florists in a protective box. The Adele Luxe Flowers are a beautiful gift for the one you love most if they adore beautiful flowers in their home. The Adele Luxe bouquet (our favourite!) of perfect peach tones and delicate textures includes 5 la belle rose, 2 white alstroemerias, 3 peach spray roses, 3 champagne lisianthus, 2 green bell and 3 white waxflower.

£32, https://www.bloomandwild.com/product/the-adele

 

Conscious Water - product range

Conscious Water

The people at Conscious Water make staying hydrated less of a chore and more delicious! Conscious Water is a 100% natural flower essence water enhancer, that when added to your regular glass of water, makes a refreshing drink that adds a bit of aspiration to your day. The ingredients contain only natural flavourings and no artificial colours, chemicals or preservatives! Choose from 6 different varieties, Love, Clarity, Happiness, Rejuvenation, Sweet Dreams & Serenity.

£13.50, https://consciouswater.com

 

Photography Natasha Pszenicki, Tinkalink

Tinkalink Phone Case

For the ultimate girlie girl who loves anything that glitters, treat her to this XOXO phone case and she’ll think you’re a keeper! Personalised phone cases are a great little gift for valentines and there a loads of options to choose from. You’re certain to find the perfect cover!

£29.95, https://tinkalink.com/shop-tinkalink/skins/

words by Isabelle Shury

Scrap New Years Resolutions – How To Make Healthy Habits LAST!

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It seems as though January has been and gone in a flash as we all prepare to welcome the second month of 2017. As we say hello to February, a large proportion of us will say goodbye to our January detox and resort back to our old habits which die hard. However, this shouldn’t be the case. January New Years resolutions have a notorious rep for ending as quickly as they began and tend to be a little bit too extreme. We think they can actually be a hindrance to your health rather than helpful. If/when you fall off the band wagon, you are likely to feel disappointed in yourself and the cycle of negative thinking continues.

So put your New Years resolutions aside and read the pointers below that will help you flourish and make you feel the best, most well version of yourself all year round!

 

 

Helping your heart

By making it your mission to eat more foods that will nourish your cells, you will also be giving a huge helping hand to your heart. Maintaining an healthy (and natural to you) body weight and getting into a regular exercise routine can both help reduce the risks of developing cardiovascular disease.

The British Heart Foundation and the NHS recommend that adults should try to achieve 150 active minutes a week, which is less than 25 minutes a day. For time to count as ‘active’, your activity needs to warm you up and make you feel a little out of breath. You don’t have to sign up for a gym membership though, as simple things like brisk walking, dancing or exercising at home can all count towards that target of 150 minutes of activity.

As winter is the busiest time for the NHS, with resources stretched to the limit, there’s even more of an incentive at this time of the year to get fit and stay healthy.

 

Healing your hair

We all know only too well how much damage the winter months can do to our skin, but we often forget about our hair at this time of year. Hair can suffer just as much during the winter – whether from lack of nutrition caused by poor diets over the festive season, or from cold, wet weather and the effects of constant central heating.

There are plenty of things you can do though, to boost your hair’s health. Healthy eating can play a vital role in helping you achieve great-looking hair, with foods high in good fats like avocado, almonds and salmon providing essential nutrients and minerals to really strengthen your hair and make it shine. By simply incorporating these foods into your diet, you can expect silky, shiny hair with visible and long-lasting benefits!

 

Magnifying your movement

Adopting some simple lifestyle changes in terms of what we eat and how much exercise we take can have a really positive impact on our overall health and wellbeing. Our diet and activity levels can affect muscle strength, coordination, stamina and concentration levels, and even simple changes can have a dramatic effect. No need to go crazy here!

Cutting down on sugary snacks and foods that are highly processed is a simple way to improve your diet and your wellbeing. Going cold turkey is unlikely to be successful over the longer term, so instead, try to replace sweet treats with nuts and fruit, and try to adopt an 80/20 approach to what you eat. If 80% of your food intake is healthy, there’s room in the remaining 20% for the occasional sweet treat or indulgence.

It pays to approach exercise in a gentle way too, gradually building up the length of time you spend exercising and the intensity of the exercise itself. That way, you build your strength up and stay motivated.

 

Soothing your skin

Our skin is perhaps the most visible sign of Christmas over-indulgence and harsh winter weather. If you want your skin to look fresh and healthy, you need to pay attention to the foods you eat, as healthy eating can provide long-lasting benefits. All that processed food you ate over Christmas means that your skin has been starved of the minerals and nutrients it really needs. Crash diets won’t help restore your skin’s vitality, as they rarely offer a balanced intake of nutrients. Instead, concentrate on eating your five-a-day, making sure you get plenty of food that is rich in vitamins and minerals, such as spinach, sweet potatoes, blueberries and tomatoes.

Healthy skin also needs plenty of moisture, as without it, skin will quickly look dry, pale and taut. Ensure you drink lots of fresh water, and try to avoid sugary, fizzy drinks and alcohol. Keeping a bottle of mineral water with you at all times is a great way to stay hydrated throughout the day.

Healthy eating and regular exercise play such a vital role in keeping us in shape, both mentally and physically. We literally are what we eat, and bad habits can have an effect on our entire bodies inside and out. Trying to eat well and exercise regularly is more than just a New Year’s resolution – it’s a lifestyle change that we should all strive for, and one that will repay us every day for the rest of our lives.

 

words by Holly Barry

Steffy White’s 10 Rules For Life

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If you enjoyed Steffy’s Yoga Flow For Digestion Video, you’re going to be intrigued to hear her 10 Rules For Life!

Almond Butter Brownies

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The talented Nicky Clinch has done it again! Today we’re sharing possibly the most delicious Almond Butter Brownies in the world!

“These are an old favourite that I wanted to revamp for you. Now with extra double chocolate bites for extra fudgy-ness and just overall more delicious. Enjoy!”

 

INGREDIENTS (Makes 12-14)

  • 280g Spelt Flour (For GF use 200g Ground Almonds & 80g Rice Flour)
  • 2 Tsp Baking Powder
  • 1 Pinch Sea Salt
  • 115g Raw Cocoa Powder
  • 115g Coconut Oil
  • 150g Coconut Sugar
  • 200ml Maple Syrup
  • 115g Beetroot Puree (1 medium beetroot. You can use 1/2 Cup mashed banana or same measurement of apple sauce if you’re scared to try beetroot)
  • 100ml Brown Rice or Almond Milk
  • 3 Tbsp Almond Butter
  • 60g Raw Chocolate, broken into chunks

 

Method:

– Pre-heat the oven to 170degrees celsius

– Mix all dry ingredients together putting everything through a sieve to sift through all lumps

– Peel and chop your beetroot and add to a food processor and mix until you have a smooth puree

– Mix wet ingredients together, including the beetroot puree but leave out the chocolate chunks and whisk or blend until creamy and smooth

–Mix the wet and dry ingredients together

– Add to an oiled baking or brownie dish

– Drop the 3 tbsp almond butter on top of the brownie mixture, spacing them evenly. Using a fork or knife, create swirls throughout the chocolate

– Scatter the chocolate chunks over the top, gently pressing them into the mix so that they are half in and half out

– Bake in the oven for 15-20mins or until the a knife comes out relatively clean when poked through the middle

– Once done, take out and leave to cool for at least 15mins

– Then cut into pieces and serve

 

Voila! They are ready to be devoured! Enjoy!

Visit Nicky’s website here for more delicious recipes!