Happy Snacking, Almond Style

Written by

There’s something in the air, changing the face of the health industry, resembling the body of a teardrop and a texture unlike any other.  All the way from California, if you hadn’t guessed already, comes the ’21 Day Snack Happy Challenge’, and we want you to get involved!  “But what does the challenge entail?” I hear you ask.  Well that, my friends, is simple.  The California Almonds team has initiated a series of 21 days whereby they aim to encourage women of all ages to form healthy snacking habits.  The way it works is straightforward:  Each day, ensure that you consume a handful (approx. 30g) of almonds as your daily snack, so that at the end of the three weeks, you can see just how different you feel.

With the challenge info up for you to read at your leisure, let’s get onto the facts.  OK so we all know that this humble, charmingly versatile nut holds an abundance of health benefits, but what exactly are they?  The phrase we are all waiting to hear is, ‘good fats’, well whether you are an almond-eating novice or an AAM (Avid Almond Muncher) you need not look any further.  With only 13 grams of unsaturated fat per handful (approx 30g) or sticky note, promoting a healthy heart, providing a magnificent source of Vit E and magnesium, and more dietary fibre (3.5g) and protein (6g) than any other tree nut, it’s undeniable this challenge will benefit your overall health.  More importantly perhaps, for us health conscious females, is that these pocket-sized nuggets of natural goodness can assist you in maintaining your most ideal weight, gorgeously glowing skin and enviable brain health without even trying!  Carrying a high level of calcium also and a brilliant source of folate, let’s just say that tiredness and fatigue will no longer be a part of your vocabulary. Can I have a ‘hell, yeah!’

Now stay with us here, as this doesn’t have to be boring.  Of course, to eat a handful of almonds on their own can undoubtedly hit the satisfaction spot, but if we’re talking, 11am for 21 days, we can forgive you for thinking this could become slightly monotonous.  So with this in mind, let’s go through some super salivating ways to jazz up your almond eating experience.  As a woman with a persistent sweet tooth but a level of sugar-guilt too high to hide, discovering these cinnamon dusted almonds was something of a godsend- http://www.almonds.co.uk/consumers/snack-center/whole-almonds-dusted-cinnamon-powder-0, equally, as a morning porridge fanatic, I feel it may be rude of me to bypass the delightful ‘sliced almonds with coconut flakes and rolled oats’ recipe right here http://www.almonds.co.uk/consumers/snack-center/sliced-almonds-coconut-flakes-and-rolled-oats-0.  They really are so simple to incorporate into your daily snacking sesh, and with a wealth of instant nutrition at the heart of these nibbles, and an abundance of weird and wonderful ways to consume them, there really is no excuse is there?

If you still need convincing, allow me to let you in on a cheeky fact, even Van Gogh (yes, the) loved almond blossom.  So much so, that he has a famous painting of the tree in the Van Gogh museum.  Ooh and one for the men in your life, according to Italian doctors, almonds may boost male fertility too.. now there’s a reason to celebrate National Almond Day every February!  Plus, if you haven’t already tried, creating your own Almond milk has got to be one of the easiest things ever; simply take a portion of your California Almonds, a mug of water and blend away, it really is that simple.  Let me tell you, once you’ve been converted there won’t be any ‘udder’ way!

So, whatever kind of snacker you may be (there’s a test on the California Almonds Website if you are unsure by the way), we invite you to join us, brand ambassador Zoe Ball, almond-aholic and super-fan Jodie Kidd, and The California Almonds team in the 21-day Snack Happy Challenge.  Get creative with your snacking ideas, even host your first Almond ‘partay’ or a snackathon-style meet- up with just as eager friends and family.  Whichever way you decide to partake in the challenge, don’t forget to send your ideas in.

Without further ado, we say it’s time to Snack Happy!  Watch Zoe Ball lead the way.. https://www.youtube.com/playlist?list=PL-SJcLSHKCZQbdoa8NKVpelC7hT6z5Ap2

promo logo

Be Powerful: Raw Chocolate Balls

Written by

Ingredients

For the Balls:

(Soak all ingredients overnight or leave for three minutes in boiling water)

1 cup figs

1/4 cup of sunflower seeds

1/4 cup of pumpkin seeds

1/4 cup of goji berries

Raw Chocolate Coating:

1 cup cacao

3/4 cup coconut oil

3/4 cup agave

Extras: 12 wooden serving sticks (optional)

Method

Blend all the ingredients for the balls until they form a dough-like consistency in your blender. Shape the mixture with your hands into 12 small sized balls. Melt the coconut oil and add it to the cacao and agave in a bowl. Mix well. With the help of a spoon coat the balls with the chocolate mixture until completely covered, pin the stick through the centre and place on a plate lined with parchment paper. Put in the fridge to set for three hours. We challenge you not to lick the bowl…

VG, V, R, GF, DF, SF, WF

This recipe is taken from our downloadable recipe e-book… click here for more information.

Should You be #EatingClean? (the answer is yes)

Written by

‘Clean eating’ is a term that’s pinballing its way around the health and fitness industry pretty frequently at the moment, and it’s certainly a very popular way of living. Whilst thousands of us hashtag our Instagram and Twitter posts with #eatingclean , are we all clear on what it actually means, why it’s important and how we got to this point in needing to assess our food in the first place? Is  it really worth committing to…

Just a Fad?
Some folk like to suggest it’s become a fad similar to most “diets” but it is here where the first obstacle is struck. Us health and fitness types scour at the term ‘diet’ because it denotes all sorts of uncomfortable imagery from well marketed but downright crazy books of the 80’s and 90’s. Nowadays we like to encourage people to eat real food (yes, fake food really has become that much of a problem). Therefore recognisable and easily digested commands such as ‘eat clean’ allow us to get closer to this nutritional goal.

Clean Machine
With so many of us preaching about clean eating, there is almost a pressure to jump on the band wagon and become ‘clean’ too, but it’s a big commitment, and it can make simple things like dining out or grabbing food on the go a little awkward. Pretty soon you can guarantee that meal prep becomes your new number one hobby. Suddenly ‘I can’t come out, I’m going to the gym,’ is replaced by ‘I can’t come out, I’m meal prepping.’ Meal prep is good though, and this forward thinking is key to successful healthy living and reaching your health and fitness goals.

What exactly is clean eating?
Eating clean involves not consuming anything that isn’t of a natural source and close to its original state. Anything like processed meats, cakes, sweets and biscuits, crisps, bread, pasta, ready meals, cereals and fizzy drinks are out. It’s similar to Paleo in this way as it often eradicates many modern foods in one fell swoop… a good start in any nutritional plan. It’s not a secret that many processed foods are pumped with chemicals and additives to increase shelf life and/or make them more moreish. During the processing many of the natural nutrients and vitamins are destroyed and beware of seemingly healthy snacks such as fruit bars, they tend to be high in sugar with minimal nutrients. Alongside this, some more obvious processed foods such as cakes, sweets and pasta are also ‘empty calories’, meaning they fill a hole when you’re hungry, but offer little in the way of nutritional value to the body.

Why Bother?
Whilst it might sound like a lot of effort, eating clean is actually a pretty healthy way of living, and in theory (if you do it properly) at every meal you’ll be fuelling your body with nutritionally rich foods, giving it the energy it needs and everything it requires to repair, restore and grow. In one, clean eating is: Non-processed meats, fish, fruit and vegetables, natural grains such as porridge, wholegrain rice, and quinoa, nuts and seeds… doesn’t that list sound sooo much nicer than the one above?!

As human beings, we were meant to fuel our bodies with the above, and have done for centuries gone by. It’s only over the last 60 odd years that we’ve picked up the bad habit of eating unnatural processed foods and at what cost? These modern day habits are not surprising though, as ultra processed foods that have been genetically modified are packed full of additives that over stimulate the production of dopamine, the feel good hormone that gives us a high, meaning we crave these foods that make us feel good temporarily. What’s more, is genetically modified foods have been linked to cancer and infertility and highly processed foods are stripped of all the nutrients and goodness found in them to start with.

It’s Not so Hard…
So it would appear, clean eating isn’t only a fad, it’s actually a pretty sensible approach to nutrition and lifestyle, and it’s not all that difficult to follow either. It may require some small lifestyle changes, but once you are fuelling your body with so much goodness, you’ll soon notice you feel more energised, sharper and happier.cClean eating also isn’t that tricky to implement into your every day diet, and no you don’t have to use ingredients that are near enough impossible to get hold of, or say no to every dinner date you get invited on, clean eating is great and it’s easy to follow once you get into the swing of things.

Be Mindful…
Just take a little time to think ahead, and yes, you may have to meal prep, but if you are on the go, instead of grabbing a bag of crisps or a sandwich, grab a piece of fruit or veg instead. It’s not rocket science, just mindful eating and making ‘clean’ choices. From now on the microwavable meal doesn’t exist, lunch doesn’t mean a packaged sandwich and you can start feeling like a real (super) human!

words by Lawrence Price from http://www.fafitsake.com/

YOGA IN THAILAND – ABSOLUTE SANCTUARY, KOH SAMUI

Written by

Before I’d even arrived at the Absolute Sanctuary, their wellbeing vibes oozed into my inbox. An email landed asking for my pillow preference, my favourite essential oils, and the prudent question – what exactly did I want from my visit. To relax, pamper, rebalance, renew, cleanse, or energise? I ticked all of the boxes in a nano-second – I was so in need of a break.

And this was to be a holiday with a purpose. Besides re-awakening my own off/on/off again yoga practice, I’d be visiting the Absolute Sanctuary with my thirteen year-old daughter – to ease her into some beginner classes. By leading her to the yoga mat and igniting an interest early, I hoped to put something in her toolbox she could turn to to strengthen her body and calm her mind when things get a little bit Mean Girls in the years to come. This was to be confidence booster completely unrelated to being pretty, popular or fitting in.

ABSOLUTE9

The Absolute Sanctuary is set amongst abundant tropical greenery in Choeng Mon on the north shore of Thailand’s second largest island Koh Samui. A five minute drive from the airport and tucked away from the party pockets of the island, Choeng Mon is a peaceful bay that’s a favourite with families and relaxation seekers. There are just a few high-end hotels, some budget-friendly beach bungalows and a quiet main street with a smattering of restaurants and shops. The Absolute Sanctuary perches proudly on the hillside with panoramic views of the sea beyond.

This Moroccan-inspired retreat houses 38 guests, in five honey-stoned blocks overlooking lush gardens and the infinity pool. The decor is serene but unpretentious with horseshoe arches, pretty glass pendants lights and ornate tiling throughout. Along with a dreamy tropical location and all the trappings you’d expect from a smart boutique hotel, the resort promises a body and mind overhaul with its structured wellbeing programmes and menu of holistic spa treatments.

It’s a renowned getaway for yoga and pilates – both for its classes and teacher training, there’s fitness and weight management packages, expertly designed detox programmes (ranging from their three-day signature detox to a more hardcore twenty-day complete cleanse) and a healing anti-stress/burnout plan to re-boot the weariest of souls. We signed up for their five-day yoga holiday – an inclusive zen-on-a-plate agenda of stretching and spa time. We could choose unlimited yoga from the variety of classes, our daily massages were timetabled pre-arrival, and we’d eat three vegetarian meals a day from the nutritious menu at the Love Kitchen – the resort’s gourmet restaurant.

ABSOLUTE6

After check-in, our first stop was the poolside juice bar where I made a beeline for Koh Samui’s best export – a top-off, straw-in coconut for a charge of electrolytes. With two fresh juices a day on the programme, you can happily hydrate your way through the choices. The Watermelon-Mint mix became a fave and the Bugs Bunny, a zingy blend of apple, carrot and ginger, hits the spot in the heat. That night we bedded down in our Moorish style room – complete with crisp robes, organic toiletries, a fridge and flat screen TV. We fell asleep to an orchestra of crickets and bullfrogs – our nature neighbours outside.

Yoga takes place in the light-filled Jungle Studio and its doors open at 8am with 30 minutes of pranayama and meditation before the scheduled classes begin. During our stay, we took in a mix. The beginner’s All Styles yoga class – with focus on the sun salutation sequence – was the perfect foundation class to gain understanding of the poses in the series. In Detox yoga, we followed a specific sequence of twisty, bendy poses to flush blood to our organs and to stimulate our digestive systems. The Yin and Yang class melded gentle, meditative Yin – where we held each deep stretch for five minutes with the aid of bolsters – and the dynamic energy of Yang yoga. We found German-born teacher Jana encouraging and inspiring. She took the time to champion the benefits of yoga practice to my daughter  – in terms a teenager could relate to – and was on hand with straps and blocks, adjusting her poses as needed. My daughter soon stopped worrying about whether she could ‘do it’ and relaxed into the classes.

We breakfasted on coconut milk yogurt (dairy-free and delicious) and colour-pop platefuls of melon, pineapple and papaya. At lunch and dinner we recharged with wholesome bowls of masuman curry, soba noodles with spinach and edamame and garden-fresh broccoli with tofu. Meals were washed down with glasses of water that were swiftly re-filled without you even noticing. If you’re partial to a stronger dinnertime tipple, the zero alcohol policy keeps you on the straight and narrow.

I met with Janelle, the retreat’s knowing naturopath and wellness consultant, who weighed me and measured my BMI and body fat percentage. We then drilled down into my typical food intake and lifestyle back home. Janelle highlighted the possible causes of some niggling health grumbles and suggested how I could boost my energy levels and balance my hormones with meal tweaks and supplements. For me, it’s all about more magnesium. The consultation was highly insightful with take-home tips such as adding a sprinkle of sea-salt to drinking water to aid absorption.

ABSOLUTE1

After stretching and eating clean, the icing on the (gluten-free carrot) cake was the spa. On open-air day beds, under swathes of white fabric, we succumbed to our powerful 90-minute Thai massages – the traditional technique of full-body presses and stretches quickly ridding us of London-life tension. The aroma massages, to help to loosen our muscles and eliminate toxins, were delivered by strong and skillful therapists May and Took in the dark, calming treatment rooms. We’d begin by biting down on the bed and finish up asleep – waking to find our hair had been gently braided too. My daughter described the whole experience as kind.

I was then relaxed enough to face my ultimate spa fear – colonic hydrotherapy. Trying to visualise the end result of a revamped, toxin-free colon, I lay back and was flushed with a series of warm water, vinegar and coffee infusions. The Absolute Sanctuary uses an open system, meaning your body dictates the flow of the outbound ‘water’ – making for a more in-control experience. You’re left alone or the unfazed practitioner stays close and rubs your tummy to help the process along. Being the needy sort, I opted for this. Afterwards, feeling smug I’d survived, I necked my post-flush shot of probiotics (cheers!), slipped into bed and slept for a full ten hours.

The atmosphere by the pool was chilled, with solitary guests resting, reading or doing the odd lap. As my daughter cooled off in the water, I joined a hot yoga class – crazy as it seemed be entering a 38° studio as the sun beat down outside. With only four of us on the mat though, it was pleasantly less intense than the wall-to-wall of sweaty bodies in my usual class at home. Jana led us through the 50 classic hatha yoga poses and gave each of us attention, challenging us to a deeper, satisfying practice. The 90 minutes passed, and as I lay on my back, palms turned out for savasana, the overhead fans were finally switched on. Blissing out on the breeze is your sweet reward.

With our schedule of goodness, we were too busy being healthy to feel restless, but should retreat-fever set in, the resort shuttles you to Choeng Mon’s picture-perfect beach or lively Chaweng for a bit more action. A trip to the Fisherman’s night market is also on the agenda – a must for holiday-tat shopping and a Thai street-food fix. And should you want to take the focus off you and your body, there are in-house alternative workshops. In one you can master towel art – think elephants, swans and crabs created from a bath towel. Cheesy or genius? You decide.

Our five days of rejuvenation flew by and we left the Absolute Sanctuary feeling leaner, cleaner, brighter and undoubtedly happier. When I asked my daughter what she enjoyed most about yoga, she answered simply ‘savasana’.

A five-day yoga programme at the Absolute Sanctuary starts from £850 for single occupancy including airport transfers www.absolutesanctuary.com

Flight to Thailand were booked with www.bermondseystreettravel.com

 words by Ali Horsfall

Fitspiration: Kimberly Wyatt talks food, fitness and family

Written by

As a brand new mum to your gorgeous daughter, how do you manage to fit in training around mummy duties, time with family, and your career?
It’s definitely a juggle especially when you want to do really well at something, but you just have to find the time. Setting myself a new challenge with the Vitality World Triathlon London in May has been a great aim and motivation to find the time to train. So whether it’s getting up a few hours early and sneaking out before Willow wakes-up or finding ways to train at home, you just have to make the time. My living room is my new gym with a stand-alone bike to work my stamina, some light weights and bands to test my resistance and lots of yoga. Also getting Willow involved in my workouts from push-ups kissing the baby to squats holding her has been great, it really soothes her and entertains her. 

Do you pay attention to your nutrition when it comes to your training?
I definitely pay attention to my nutrition – food is fuel when it comes to doing something like a triathlon. It’s about making sure you are cutting out all the unnecessary fats, getting protein help me rebuild and recover after a workout and eating carbohydrates when I need them. If I have a good workout in the morning I would typically go for breakfast with a mix of carbohydrates and protein. Or if I am on the go then just grab a MaxiNutrition Promax protein bar. Even though one of my goals is to lose the baby weight it is important to eat right for exercise. 

Were you intimidated at all, taking on the Vitality World Triathlon London? It’s a very different sport from the dancing you are used to!
When I said yes to the Vitality World Triathlon London I didn’t say yes with an intimidation factor, but once I realized what I was getting myself into I realized it is not just something that you walk up to and try on the day but if I want to do well, which I really do then I have to train for it. I think if you look at it as I am doing a triathlon and rock up on the day it is intimidating but if you get stuck into each day and what you have to train for so you can mentally and physically prepare then on the day you will be ready to do it. I think that is how I focus on any performance whether I have a big show at Wembley or a TV appearance if you think about it you are going to do you get intimated but if you focus on each day as it comes and train for it, then you will be in the right space for it when the time comes.

How do you deal with body confidence since becoming a mum? Has it changed your views on your body at all?
Your body changes. It is part of being a woman and it is a beautiful thing. My baby is only 14 weeks old so there are parts of my body that aren’t quite the way they used to be and might never be the way they used to be but I think having something like a triathlon to challenge myself with, allows my physical stature to be framed in a way that is going to make it the healthiest and fittest it can be at the moment and that’s what I am looking for – to be the healthiest I can be.

On top of everything else, you have your own line of cosmetics – which are your must-have products for working out in?
Definitely Beautiful Movements mascara, I go nowhere without mascara. And the lip gloss is fantastic as it is moisturizing and has jojoba oil in it so your hair doesn’t stick to your lips when you are working out. I also sometimes wear a little foundation. The foundation is made from minerals so has naturally occurring SPF in it and has Zinc Oxide so if you have any spots it dries them up while working out.

Did you continue to exercise during pregnancy?
I kept exercising up until the day before I gave birth to Willow. I had to tailor it a bit as I didn’t want to do crunches and a bunch of long distance running in the later stages – I know some people do, but I just had to listen to my body. I did a lot more Pilates and yoga and brought the intensity down the further I was in my pregnancy but made sure I kept my body moving. When I was 6 months pregnant I was still performing on Got To Dance. 

As a model, your husband, Max, must be equally as health conscious. How do you two motivate each other to stay on track?
We really drive each other. He has to make sure he is at his best just as I like to be at my best and although our bests are quite different we still push each other to achieve them. He needs to put on as much weight as he can while I need to watch what I eat so I don’t put on any weight but it kind of works to my advantage as I can still cook really big meals but give him ¾ of it and I can take the smaller portion. But he has been really good with my triathlon training, he came to the pool with me and was shouting encouragement at me and giving me what I need – I like shouting I need to be pushed. He has really been supportive and really helpful. If I am tired at night he won’t let me slack. He has been my motivator; we really try and motivate each other.

Will you be encouraging Willow to follow in your athletic footsteps?
I like to say walk the walk instead of talk the talk and I hope that my actions help inspire her to make good choices in fitness.

How do you like to relax and unwind after a busy day?
My husband is really into films, being a director and film writer, so we just love to watch old fashioned black and white movies as well as new films. Now we go to the big scream where you can watch a film with your baby and don’t have to worry if they start to cry. In our off time Max and I like to stay creative together and film and make fun things. He is currently filming a new short called Red Pillow.

What’re your favourite pieces from the Hip & Healthy store?
I love all the bright coloured pattern leggings. They are so fun and really get you in the mood for a workout. Especially the Rockwell Black Leopard Elite Compression Tights.

Do you have a motivational mantra or words of advice that you live by?
Be your best is my ultimate motto. It is not about what others are doing but what you can do, never compare and just be your best.

Give us a sneaky insight into a typical day in your life.
Now it always starts with a feed. Then I usually do a juice for breakfast and try and get in a workout. After that I am then usually on emails and working, or going to events or meetings or perhaps filming. I come home and usually get in another sneaky workout or just hang out with the family, make a nice dinner, watch some films, spend some time with the little one and make her laugh as much as I can. Sometimes we try to go for a nice long walk. It really varies from day to day and week to week. 

Kimberly is taking part in the Women Only ‘Tri It’ Distance at the Vitality World Triathlon London, taking place in Hyde Park on May 31st. Secure the best seats in the house to watch Kimberly and the world’s best triathletes by purchasing Grandstand tickets here: http://london.triathlon.org/event_info/grandstand/  

 

If You Only Do One Thing This Week: Get a Clear Complexion

Written by

Are you not feeling quite summer-ready due to lacking that all-important inner glow? Well worry no more, you may just need to make a few simple changes to your routine for a vibrant complexion.

We’ve rounded up the top ten tips for clear skin… no makeup or expensive products required…

Exercise Daily
Adding exercise to your daily routine gets blood flowing, bringing a natural flush of colour to your cheeks. This needn’t mean running 5k every day, simply adding ten minutes of movement into your routine every few hours helps, so try to walk everywhere and take the stairs more.

Eat Your Fats
Omega-3 fatty acids help keep your skin supple and moisturised, so add sources such as avocado, and wild salmon to your diet for a glowing complexion. A handful of nuts a day is particularly pore-perfecting, try brazil nuts for a great source of selenium, which recent studies have shown increases skin elasticity and can help prevent skin cancer.

Sainitise Your Smartphone
Yes we’ve all read those horrible rumours, but face up to it, that iPhone you put so close to your face can contain more bacteria than a toilet. Save those nasty germs landing on your skin and causing spots, by wiping your screen with antibacterial wipes a few times a day.

Stay Hydrated
Dehydration is one of the main causes of most aesthetic skin problems. So, we know this one sounds obvious, but as the bodies largest organ is comprised of 70% water replenishing it with at least two litres a day will help skin glow and clear the body of toxins. Carry around a full bottle with you at all times and you’ll notice a huge difference within weeks.

Don’t Forget Sun Protection
Although the UK doesn’t always offer quite the same weather as the Mediterranean, that isn’t an excuse not to slather on sun protection every day. 90 percent of wrinkles are caused by sun exposure, so add a moisturiser with SPF to your daily routine to prevent ageing and help skin health.

Take Your Probiotics
When our gut flora isn’t healthy, bad bacteria can arise which causes chronic inflammation, which is a major cause of acne and other skin problems. If you’re looking to clear up your skin, your gut is a good place to start, so we recommend taking probiotics (we love Biokult and Optibacs) and adding foods such as Sauerkraut, Miso and Tempeh into your diet.

Cut Shower Time
After a hard day there is nothing better than a long, hot shower, except the intense heat strips your skin of essential oils, causing blood vessels to dilate leaving skin dry, red and sore. Try shorter, less steamy showers and your complexion will thank you.

Sleep!
This may seem obvious but it’s called beauty sleep for a reason. Sleep deprivation lowers circulation, leading to a pale, unhappy looking complexion. Plus, skin rejuvenates and heals overnight, so hit the sack earlier with a good book (no technology please) and you’ll be glowing in no time.

Check Your Make-Up Brushes
So you’ve cleaned your smartphone, now’s the time to check your make-up bag. A recent study found that 72% of women never wash their brushes, even though they collect dirt and bacteria which can cause breakouts. Clean your brushes every three weeks in lukewarm water with a gentle cleanser to prevent bacteria building up.

Get More Vitamin C
Adding foods such as oranges, kiwis and blueberries to your diet is a ticket to instant glow. When eaten with amino acids, Vitamin C-rich foods encourage the growth of collagen fibres leading to plumper, healthy skin. A study by the American Journal Of Clinical Nutrition has recently that women who had a diet high in vitamin C had noticeably less wrinkles and dry skin.

Words by Harriet Tisdall

Image Nike Featuring Karlie Kloss

Sprouted Spelt and Honey Loaf Recipe

Written by

Ingredients

80g Sprouted Whole Spelt Flour

56g Whole-wheat Spelt Flour

264g White Spelt Flour

160g Spelt Levain (or wheat as above)

16g Local Honey

224g Water

6g salt

Method

Mix the sprouted whole spelt flour, white and whole-wheat spelt flours together. Add in the water, honey and spelt levain to hydrate the flour. Then knead for 5 minutes. Leave for 30 minutes and then mix in the salt and knead for a further 2-3 minutes.

Bulk Fermentation / Folding

Leave to bulk-ferment for one hour.

Fold the dough, stretching the furthest end away from you out and then back in ¾ of the way and then repeat the same to the other end. Turn the dough 180 degrees and repeat this process and then flip the dough over so you have a nice tight bundle of dough, with the layers revealed from the folding on the side. This folding helps to develop the gluten in the flour, which will enable you to shape your loaf as you like and to get a good rise as the gluten traps the carbon dioxide released from the fermentation process.

Continue bulk-fermentation for one hour.

Repeat above fold.

Continue bulk-fermentation in the fridge for 2 hours.

Shape

Pre-shape your loaf into its desired shape. Leave to rest for 5-10 minutes, then mould again into its final shape and place upside down in a well-floured banneton.

Final Rise

Place in the fridge for 6-8 hours or overnight.

Bake

Tip the dough out of the banneton and onto a peel or baking tray, slash with your desired cut and place in a hot oven for 30-35 minutes.

Recipe supplied by Rude Health

First Tri-mer: One Woman’s First Ever Triathlon Training Journey

Written by

So this is it. After years of mentally dressing myself up, paper doll-style, in triathlon suits and those bike helmets with the long tail bit at the back, then LOL-ing and swiftly extinguishing the idea of myself ever trying a tri, I’ve finally gone and signed up for my very first.

When I was offered the opportunity to join up with Vitality and Equinox to take part in the London World Triathlon there was no way I was turning it down. So now begins my foray into learning just what training for a triathlon entails, finding out what bricks are, working out how to negotiate a speedily moving bike (eek) and tackling open water swimming.

My, slightly intimidating, Giant Defy 4 road bike is leaned up against the wall, waiting to get acquainted with the great open road, but as yet I don’t even know how to attach the pedals… Suffice to say, this will be a huge learning curve, and I can’t wait! I am ‘only’ attempting the Tri It distance for my first race, but there is still a lot to consider as a mere runner and group fitness junkie when it comes to transitioning to triathlon training. As an avid road runner I’m already well aware of the importance of fueling, preparation, trialing kit, stretching and the like, but how on earth am I supposed to apply these principals across three totally different disciplines?  It’s a whole new beast, and that is exactly why I’m so stupidly excited to get involved. When it comes to exercise, I’ve tried pretty much everything. From heavy lifting, to sessions on the running track, to marathons, to Body Pump, to yoga, but I’ve always been a little intimidated by the technical side to the triathlon, which is what has deferred me from signing up until now. There just seems to be so much equipment involved, and timings to content with, and I don’t even want to think about those infamous ‘wobbly legs’. How on EARTH does one repair a flat tyre? And cycling while wet, isn’t that a recipe for chafing? I’m about to find out!

This year’s World Triathlon London sees the introduction of the first women’s only waves in the Tri It distance. So if, like me, you have been toying with the idea of dabbling in triathlon now is the perfect opportunity to enter your first event and join recreational and professional triathletes from around the world in swimming, biking and running London’s Hyde Park.

Over the next posts in this series I will be documenting my journey in training for the Vitality World Triathlon and sharing my success’, failures, and hopefully lots of tips on how I will be fumbling through training for my very first triathlon. Let’s do this!

Words Rachel Bednarski

London’s Top Personal Trainers

Written by

As the health and fitness wave continues to hit London, the city is awash with personal trainers peddling their trade via photos of client’s rippling abs and Instagramming their training sessions. Who wouldn’t be tempted to hire a personal trainer with the promise of a smaller waistline, a washboard stomach, glowing skin and more energy? However, not all trainers offer the same service and finding a good one can be trickier than shopping for the perfect pair of jeans.  An incredible six pack, bulging biceps and a big social media presence doesn’t mean a trainer knows their stuff and will support you in achieving your healthy goals. And when you are investing a lot of money in someone, you want to be sure they really are as good as they seem.

Here at Hip & Healthy, we have put together a list of London’s best, all offering something a little different – just like those jeans, as we know, one size doesn’t fit all.

For a bootcamp blast – Faisal Abdalla 

Ever lusted after Ellie Goulding’s abs? Her trainer is Faisal Abdalla, a Nike Trainer and one of Barry’s Bootcamp’s most popular. Faisal’s sessions are tough but he is just such a good guy, you can’t help but want to give 100% all of the time. Plus his focus is never only on the body-beautiful. Faisal is also known as Mr PMA because of the emphasis he places on having a Positive Mental Attitude not only towards training but also towards life. If a trainer can get you to smile while doing hill sprints, he is doing something right. PMA healthies!

Instagram: @fizzle_28 

Twitter: @f_fizzle

 

For a bodyweight blitz – Ollie Frost

Former professional rugby player and all round awesome guy, Ollie is a bodyweight-training whizz kid. This type of training, also known as calisthenics, is hotter than ever in the fitness world and it results in a lean, strong, balanced body and some serious ab strength (hello, six pack!). Ollie is a fountain of knowledge when it comes to calisthenics and will always mix some fun bodyweight moves into his sessions (think gymnastic rings and handstands!). Ollie trains clients at Reach Fitness in South West London, an unpretentious, friendly place where you are made to feel part of a big, happy family.

Instagram: @olliefrostpt

Twitter: @Ollie_frost

 

For a swimmer’s body – Tom Puntis

The Workshop Gym in the Bulgari Hotel, London, is home to some of London’s hottest trainers, one of which is Performance Specialist, Tom Puntis. And Tom isn’t just a pretty face. Not only is he a performance specialist and a fascial stretch therapist but he has garnered a bit of a reputation as one of London’s top swimming-fit specialists, training novice swimmers to those competing in triathlons. Remember the Olympics and seeing all those amazing swimmers’ bodies? Swimmers provide us with some serious fitspiration – they’re super toned, athletic and their cardiovascular fitness is out-of-this-world! What more could you want? With summer upon us, it’s the perfect time to introduce Tom and swimming into our workout repertoire.

Instagram:@tompuntis

Twitter: @tompuntis

 

For washboard abs – Hollie Grant

Founder of the “Model Method”, Holly is both a personal trainer and Pilates instructor – the pilates pt! Her “Model Method” mixes fat-burning HIIT training with reformer Pilates – an exercise match made in heaven! For long lean limbs and super strong abs, Hollie is our go-to-girl for a hard core. Plus the gorgeous Amanda Byram is a big fan of Hollie’s training method and if it is good enough for Amanda and her incredible bod, it is certainly good enough for us.

Instagram:@thepilatespt

Twitter: @PilatesPT

 

For yummy mummies – Charlie Launder

Charlie Launder is London’s go to girl for pre and post natal fitness. London’s yummy mummies are singing the praises of Charlie, who runs the Bumps and Burpees sessions out of Lomax Gym. As well as group sessions, Charlie takes private clients and specialises in supporting ladies who want to stay strong and healthy throughout their pregnancy and then get back into great shape after birth. And the best thing for mummies training with Charlie is that babies are welcome to come along to sessions.

Instagram: @charlielaunder

Twitter: @charlielaunder

 

For food and fitness – Ashton Turner and David Arnot

Ashton and Dave are the brains and brawn behind Enhance Nutrition Ldn, a bespoke nutrition and fitness service. Both are personal trainers with a geeky knowledge of how to fuel your body properly. Often a few tweaks to what we eat can transform our bodies, skin, energy and sleep – we just need someone to tell us what to do. The Enhance guys design bespoke, individual programmes which include workouts, meal plans and online support. Or if you prefer, you can choose your favourite of the two and train with them at their base in South West London. Made In Chelsea’s Lucy Watson is a big fan of the Enhance boys, but if you need convincing, check out their social media for some awesome body transformations.

Instagram: @enhancenutritionldn

Twitter: @Enhance_LDN

Words by Kathleen Fleming

If You Only Do One Thing This Week: Try one of these alternative workouts

Written by

If you’re reading this, chances are you already love to workout and get your sweat on, but we could all use some time off from dominating the treadmill and throwing iron around from time to time. Traditional methods of staying fit are rewarding, they make us feel invincible and as though we can achieve anything, but some days you just want to throw some fun at your exercise schedule, feel like a bit of a child, and have a right old giggle with your girls while you sculpt those abs.

Indeed, whilst we’ve been slugging it on the cardio machines and revisiting that same spinning class week after week, we’ve been missing out on a whole host of inventive, creative ways to keep in shape  gain new skills, and get those endorphins pumping. If nothing else, you’ll get that coveted six-pack just from laughing!

Rebounding
The thought of a trampoline may take you hurtling back to summer’s days spent happily and effortlessly boinging about in the back garden, but have you tried trampolining as an adult? Yup. Hard work. Guaranteed to have you drenched in sweat, Frame’s Rebounding class takes the classic mini-trampoline and turns it into an addictive, hilariously good-time exercise class that will make an immediate cardio queen of you.

Gymnastics Motus Strength
With the advent of HIIT training we’ve come to regard our workouts as ineffective unless we leave the gym soaked in sweat and cursing staircases for two days afterwards. And whilst metabolic training is an important and useful part of our regimes, it has led to skills-based, functional training to fall somewhat by the wayside. Offering a counter to this, specialist gym Motus Strength has introduced a series of skills-based classes to offer more than just a short-lived rush of adrenaline and a mangled ponytail. Motus’s gymnastics classes will not only see your general fitness improve but will also provide cognitive and psychological benefits to enable you to master the skills you’ve always wanted to perfect, in a way which is accessible to everybody. As Motus’s founder and all-round performance guru, Bruce, says: All of our classes include a huge skill component as correct technique/coaching is essential for progress.  And its the long term progress together with the benefits this brings that makes people happy with their achievements. Athletes and serious fitness people have always trained this way’. Motus’s gymnastics classes are run by world-renowned gymnast Ivan Pastore, who is guaranteed to have you at one with the rings, dominating the parallel bars and at home on your hands – yes YOU are capable of holding an Instagram-worthy handstand!

Paddleboarding (www.active360.co.uk)
Channel your wannabe Californian and get SUP-ing (that’s Stand Up Paddleboarding to us newbies). Once reserved for the niche hang-ten crowd, paddleboarding has gone mainstream, giving you the chance to sculpt those inner core muscles, improve your balance and tone your legs all with the deep blue sea (or, deep blue pool…) as your backdrop. Once you’ve perfected your balance on the board, paddleboarding is surprisingly relaxing and being surrounded by gentle water is a fantastic way to calm the mind.  And once you go pro, the whole new world of yoga SUP-ing opens up to you!

Clip ‘n’ Climb
For school groups and half term birthday parties at first glance, Chelsea’s Clip ‘n’ Climb indoor rock climbing centre also offers a fantastic big person/fitness freak’s approach to the fun of indoor rock climbing by combining a 30 minute climb sandwiched between restorative yoga practice. The early morning class begins with a flowing warm up to mobilise your joints and get you climb-ready before you take to the plethora of walls to challenge your climbing and scrambling capabilities and get in a good full-body workout to boot. It’s then back to the mat to stretch out those limbs and set your intentions for the day to come.

Suppa Jump
There’s nothing that will get you burning calories whilst simultaneously laughing your head off than a class completed with a pair of Kangaroo Jump shoes strapped to your feet. This high intensity interval class is a hardcore, heart-pounding workout for the whole body to boost your endurance and strength through traditional aerobic moves incorporated into dance routines, all with a little extra spring! Suppa Jump makes for an excellent cross-training workout and complement to your usual athletic endeavours, particularly running, as it hones explosive power but without strain on the joints. This class would make a fabulous kick-off to a fit hen party celebration!

Morning Gloryville
Sober. Morning. Rave. Yes indeed. If there was ever a way to torch those calories and get in a healthy dose of feel-good hormones without even thinking about it it’s by leaving your inhibitions in bed and dancing your little socks off!  Morning Gloryville’s mix of early a.m. fluorescence, pumping house music and care-free vibes may make your head hurt at first thought but rising with the Sun to shake your tail-feather on the first Wednesday of each month is an undeniable good time. Take away the alcohol which usually connotes raving and replace with nourishing smoothies to have you to trumping the day and arriving at your desk buzzing with a hedonistic mix of endorphins and creative energy. That’s our kind of hangover!

Aerial Yoga
If you’re still nurturing childhood daydreams of running off to join the circus, this is the class for you. This variety of yoga incorporates traditional practice with suspended slings to use the full weight of the body and power of gravity to incite lightness and feelings of flying. Aerial yoga is surprisingly chill, once you’ve gotten used to the feeling of blissful weightlessness and learned to trust that the sling won’t come crashing down from the ceiling under your weight and is a fantastic way to practice inversions and get your seratonin flowing too!

Words: Rachel Bednarski

Image: Frame

Written by

It’s official – spring is here. We’ve had the solar eclipse, Easter and sacrificed an hour’s sleep to usher in summer time, all of which adds up to mean one glorious thing: it’s time to start buying summer clothes, says Gabriella Le Breton

Perfect timing, therefore, for an invitation to arrive at Hip & Healthy HQ for a preview of the brand new summer and beach wear collection from Hush at Le Manoir aux Quat’ Saisons, Raymond Blanc’s posh Oxfordshire pad. Hush is the online brand we’ve come to rely on for everyday clothes that are comfy, well-made and give you that ‘stylish without trying’ look, so we very happily accepted the invitation. (The idea of spending a night in Monsieur Blanc’s little pocket of French luxury in the countryside was rather tempting too…)

Hush started life in 2003 as a loungewear brand created by the enterprising Mandy Watkins. Missing the balmy evenings of her native Australian and learning to embrace chilly British nights curled in front of the fire, Watkins spotted a niche in the market for comfy yet stylish lounging wear. She’s since evolved the brand to include elegant dresses, cashmere jumpers, key denim pieces, and handpicked accessories and – now – beach wear.

As we sipped Champagne in one of Le Manoir’s swanky suites, Watkins introduced us to some of the key pieces in her new range. Picking out a fabulous bright orange bikini, she explained: “I couldn’t seem to find swimwear that bridged the gap between gorgeous yet expensive brands like Heidi Klein or Melissa Odabash and Top Shop, so I created my own.” With bikinis starting at £65 (tops and bottoms can be ordered separately), she’s definitely hit the nail on the pricing head while also providing flattering cuts in lush colours.

Other favourites include the Clovelly Dress (£55): “so pretty with its vibrant orange embroidery at the bottom and a perfect match for the bikini”. The Grecian Dress (£40) is another of Watkins’ key pieces: “It’s made from rayon, a fabric so light and airy that you feel like you’re wearing a cloud.” And the Palm Beach top (£40), whose pretty hand-crocheted chest panel across the top and slim straps show off tanned shoulders perfectly.

We’ve got too many favourites to name here but they include the Tropical Strapless Dress (£45), which screams summer and flatters even the larger bust, and the chic hand-embroidered Sun Sea Surf sarong (£55). Suffice to say you’ll have to be quick when this small but perfectly formed collection launches on 5 May because Team Hip & Healthy will be poised and ready to place our orders!

Belmond Le Manoir aux Quat’Saisons and Hush has created a special spring offer. This costs £890 and includes overnight accommodation, dinner for two and breakfast and an indulgent gift from Hush. This will include ladies pyjamas, a candle and £50 voucher to spend on Hush (https://www.hush-uk.com). Valid from Sunday to Thursday nights, subject to availability, to be taken before the end of June 2015 (based on two sharing). For information visit http://www.belmond.com/le-manoir-aux-quat-saisons-oxfordshire/

 

 

 

 

 

 

Bumps & Burpees: Monthly Post-Natal Workout Planner

Written by

1 Month

One of the most important things to remember in this first month as a new mum is that your body needs rest. It takes time to recover from birth so make sure you don’t underestimate the amount of down time you will need. Let people help you wherever possible, you’ll be back on your feet sooner than you think so just try to enjoy this time. Whether you are breastfeeding or not make sure you are drinking plenty of water to stay hydrated.

2 Months

You will be getting used to the demanding life of a mum now and ready to become sociable again and get active. Whilst your doctor will advise you against going back to the gym just yet, a great place to start is walking, whenever and wherever you can! Pop your baby in the buggy and off you go. It’s free, great cardio and you can do it with friends. It’s a great way of getting out of the house and active again. It is also important to continue working on your pelvic floor strength exercises as this will set you up perfectly for your return to exercise.

3 Months

Right, time to exercise again! The doctor should give you the green light to start exercising again around the 12 week mark. This doesn’t mean booking straight back into your old body pump classes or setting out for a 10K run, you need to ease your body into it by steadily building up your strength again. Your will need to have your abdominals checked for any separation (diastasis recti) to assess the type of exercise you can be doing. Your doctor should do this but if they don’t then ask! When returning to the gym, it is advisable to seek the expertise of a postnatal personal trainer to begin with, especially if you do have any separation as they can advise you on the types of exercises to do to close the gap.

Your trainer will focus hugely on your posture to begin with in all the exercises you do together, reminding you to keep your pelvis in a neutral position, pull in your core and keep your shoulders back and down. This will feel difficult to start with and as if your abdominals aren’t doing what you tell them to but persevere and it’ll become second nature again soon. You will want to avoid any jumping exercises until you have strengthened up your pelvic floor muscles again.

Tip – if you’re breastfeeding, make sure you feed your little one before training to avoid discomfort and leaking. Make sure you have a supportive sports bra and drink plenty of water to stay hydrated.

4 Months

By now should be feeling much more like your old self again. Your abdominals will be feeling awake and you will be able to contract them more easily on demand.

Make sure you are continuously checking your abdominals to assess the separation. If they aren’t fully back together yet, don’t worry, you’ll get there. Just keep going with your twisting exercises and pulling your abdominals in before starting any exercise.  If the gap has now closed up then you may now start adding in planks, crunches and all the exercises you might associate with core work.

Your baby will weigh somewhere between 5 – 8kg now and want to be carried all the time. This means that good posture and upper body strength are now more important than ever. It is very common to see mums sticking their hips out to balance their baby, or puffing their tummy out while holding the baby in front of them. This will eventually cause deferred pain to the knees and many mums will suffer for months with painful knees without knowing why. Build up your upper body strength with dumbbell shoulder presses, tricep dips, press ups (starting on your knees and working up to full body) cable rows, all starting with a light weight and building up as you get stronger.

5 Months
In the gym you will be starting to build up your overall strength again with compound exercises that encourage mass activation of large muscle groups like squats and lunges. Still always keep an eye on that posture to make sure you are performing the exercise correctly. Cardio can come into play now and you may want to see how you feel in a spinning class or on a run.

Now that you are feeling stronger, the thought of a training session will not seem so alien to your body anymore and you are hopefully enjoying seeing all the improvements in your ability and physique. Mix up your sessions with both cardio and strength training to keep your metabolism firing. Spinning is a great place to start, as there is no doubt that it will get your heart pumping and those endorphins rushing. It also is a good way to ease back into cardio in terms of your pelvic floor as it doesn’t involve any impact. If you feel comfortable running and wish to do so, this is of course ok, just ease yourself back into it with a few shorter runs to see how you feel.

6 Months

Half a year as a mum and nothing should be stopping you now! Think how far you have come over the past six months. You will be making improvements left, right and centre and you should be very proud of yourself. No matter how confident you feel exercising now, don’t forget about your posture in the gym, and in your everyday activities. Keep your shoulders back and down, your core pulled in and your pelvis in a neutral position. It will be fast becoming a natural posture for you if you work at it.

In terms of exercise you should now be able to do anything you wish to, whether it’s pilates, running, spinning or sessions involving heavier weights but you must listen to your body. Don’t jump in at the highest level as you will be disappointed and it may result in injury, setting you back a few steps. Your best bet is to see how your body copes with the exercise and then make adjustments if you need to. Tell your instructor if you feel nervous and they can keep an eye on your form, making sure you are ok through the class. Jumping exercises may still not feel comfortable for you and that is ok, just let the instructor know you’ll be avoiding these.

Quality is always better than quantity so don’t rush through the numbers just to keep up with others around you, focus on you and before long you will be right up there with them!

words Charlie Launder, Personal Trainer at Bumps and Burpees (www.lomaxpt.com/fitness-2/bumps-burpees)