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

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

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

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

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

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

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

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

Words by Meryn Turner

MORE: How To Pimp Your Run 

Hip & Healthy Valentines Day Wish List

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

Raw Halo artisan raw chocolate box

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

Hip & Healthy x Liberty ‘Be well box’

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

Rosaviola Scented Candle

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

Joe Malone Red roses Body and Hand Wash

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

The All Dark Chocolate Collection

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

Neom Organics Scented Candle ‘Happiness’

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

Words by Flora Crichton

MORE: How To Create A Life You Love  

Dalton Wong’s Day On A Plate

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

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

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

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

FITSPIRATION: Jennifer Lawrence’s PT Dalton Wong 

How to Want to Exercise

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

1. Shush your lazy voice

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

2. Spot your tipping point

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

3. Make a power playlist

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

4. Exercise mindfully

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

5. Bottle your post-workout glow

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

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

MORE: 7 Ways To Satisfy Your Hunger

Five Ways To Wake Up Your Willpower

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Because a firm body starts with having a firm mind.

1. Eat

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

2. Plan

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

3. Be subtle

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

4. Rebrand

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

5. Breathe

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

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

MORE: FITSPIRATION – Dalton Wong

 

Seven Ways to Satisfy Your Hunger

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Your body is ready. Let’s get cracking!

  1. Eat when you’re calm

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

  1. Align your eyes with your stomach

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

  1. Express gratitude for your food

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

  1. Chew, chew, chew

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

  1. Eat in slo-mo

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

  1. Eat with all of your senses

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

  1. Prioritise your plate

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

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

MORE: FITSPIRATION – Jennifer Lawrence’s PT Dalton Wong

 

The Hip & Healthy Guide To Buenos Aires

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

Where to sleep

Home Hotel – Honduras 5860 Palermo 

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

Where to dine and juice

Fifi Almacen – Gorriti 4812 

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

b-Blue Deli and Juice Bar – Armenia 1692 

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

La Pastroneria – El Salvador 6026

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

Ocho Once – address revealed on booking

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

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

Casa Felix – South American cuisine, vegetarian/pescatarian menu

I-Latina – modern Columbian cuisine

Don Julio – Guatemala 4699 

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

 Get active

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

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

Urban Running Tours

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

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

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

Where to spa

The Spa at Home Hotel

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

Last but not least the herbal tea to try… MATE

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

Words by Claire Mans

Follow Claire on instagram: @clairemahowe

 MORE: Top 5 Detoxifying Foods

 

FITSPIRATION: Jennifer Lawrence’s PT Dalton Wong

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

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

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

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

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

What inspired you to write The Feelgood Plan?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Interview by Zsa Zsa Vella 

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

 

Thinking Of Quitting Sugar? Now’s The Time…

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

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

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

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

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

Best workout: FRAME’s Reformer Pilates.

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

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

Number one health tip: Learn to cook!

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

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

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

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

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

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

Words by Zsa Zsa Vella

MORE: Top 5 Superfoods For 2016 | Take Your Workout To The Next Level

 

How To Pimp Your Run

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Whether you’re a seasoned expert or a running newbie, we asked our editor Sadie Reid to reveal her top tips for taking your run up a notch. Over to Sadie…

Running is one of my favourite things to do, but I am the first to admit that it can become boring and in-effective if you get stuck in a rut. So if your usual route is getting a bit old, your gear is wearing thin or you just need a new idea to help you fall back in love with lacing up and heading out that door, then read on for my top five ways to pimp your run…

1. The Supplement: Pukka Vitalise Powder 

For anything herbal my go to brand is Pukka. So authentic, organic and beautifully packaged, as well as great-tasting and actually effective, I challenge anyone not to love their teas and supplements. Their Vitalise Powder gives me just the boost I need to get me out of bed and into my trainers three times a week. Blending 30 revitalising botanicals, which include performance-enhancing beetroot (its all in the nitrate) and energizing Gingseng (nature’s own stimulant), it has become an essential part of my running routine. Just add water! £29.00 for a box of 20 sachets.

2. The Gear: HPE Cross Seamless Long Sleeved Top

I find it impossible to enjoy a run when I am freezing cold! And there is no way to avoid this in sub-zero temperatures unless you invest in some key pieces of activewear. A sweat-wicking long sleeved top with thumbholes is key – worn directly on to your skin or over another sweat-wicking tank so that the sweat is drawn away from your skin and onto the surface of the fabric. Cotton DOES NOT do this so don’t go thinking you can get away with wearing your old hoodie from uni. You’ll end up running around in a heavy wet sweater that not only weighs you down but will cool you down even further. £70.

3. The App: Endomondo

If you need a personal trainer but can’t afford the time or money to invest in one then download the latest fitness craze app, Endomondo. Owned by sportswear giants Under Armour, this fitness app brings together more than 20 million like-minded cardio fans on one platform. It uses GPS to track your speed, distance and route and gives motivating audio feedback as you run helping you to achieve your workout goals.

4. The Gadget: Apple Watch

Not only does the above app sync seamlessly with your Apple Watch meaning that you don’t need to bring your phone with you, but the Apple Watch also has a host of other running-essential functions too. My fave, and most used, is the maps. When my usual route starts wearing a bit thin and I decid to change up the area in which I run, the map function on the watch comes in very handy – just set your destination and it clearly displays your directions right in front of you. No need to awkwardly extract your phone from your zipped back pocket anymore.

 The Podcast: The Tim Ferris Show

So a podcast is pretty personal. I LOVE The Tim Ferriss show (author of best seller Four Hour Work Week) as it covers an array of topics from building a business you love to interviewing Jamie Foxx (best episode ever – Foxx is such a cool guy) and health and fitness tips. Each of the guests who come on are seriously interesting and impressive and I learn something every time. But if this is not your bag, Elle Magazine have also launched a super cool Podcast called She Said that features short (around 30 minutes) episodes on topics that they might feature in the magazine (the one on Superwoman Syndrome is a great one to start with). And one more recommendation is #GirlBoss radio By Sophia Amoruso of Nasty Gal. Podcasts are the best way to make your run fly by as you become so engrossed in the conversation in your ears that you forget all about how tired your feet may be.

Words by Sadie Reid 

MORE: How To Boost Your Instagram Following | Top 5 Superfoods for 2016

FITSPIRATION: Victoria’s Secret Model PT Dan Roberts

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Get excited Hip & Healthies – this week we caught up with Victoria’s Secret Model PT Dan Roberts to chat all things fitness, food and body confidence. Read on for the lowdown…

How did you get involved in the fitness world? Have you always been a workout junkie? 

I’m more of a sports junkie than exercise junkie. I captained a few of my university teams and I was sports coach for several years before getting into fitness. My fitness career started when I became a Strength & Conditioning coach in 2002.

When did you decide to take your passion to the next level and create your own business with it? 

Well I started freelance tennis coaching when I was 15 way back in the early 90’s so I was always self-employed. As trainer I’ve been very lucky and reached all my goals. This was around 2011/2012. So at this time I set up a real company with proper management and a coaching team in 2012. I still coach clients, which I love, but now that’s just one aspect of my day. Growing my company to become a world leading fitness brand is my main focus.

You have a super successful home-workout brand. Tell us a bit about it!

The workout is Methodology X, the 2nd edition has just released this January. The new edition contains a yoga meditation guide and practical lifestyle and nutrition tips from models, agents and nutritionists. This workout is a downloadable 28-day plan written for women but is inspired from my work training models that need to get in great shape and feel good about their bodies. It features models from around the world and is currently used in several global agencies as a resource for young models. It was wonderful to see the 1st edition grow from word of mouth within the industry and beyond which prompted me to create the 2nd edition. I’m very proud of Methodology X. It’s fun and stylish but also very ethical and scientific. It aims to empower women through helping them love their bodies and become fitter. You can download the new work out here.

Training Victoria’s Secret models must be pretty amazing! What are some of your favourite ways to ensure you are training them to be fit, healthy and confident within their own skin?

All clients are fun to work with! Everyone has their own story and has unique needs and it’s a pleasure to hang out and help such a wide variety of people. For Victoria’s Secret models and models who are training for Victoria Secret auditions, I do a lot of weight training and work on posture, and also Kick boxing. The trick of feeling great about your body isn’t in how it looks. I believe that to connect with your innate athlete nature helps you to see your body as in instrument, not just an ornament. This is why proper athletic training can really improve one’s body image. This belief flows through all our services and workout products.

Here at Hip & Healthy we are all about inspiring women to be the best and happiest versions of themselves, so we really love your #loveyourbodyfriday campaign. Tell us a bit about this campaign and why you decided to start it.

Well – it’s a natural extension of what my company does. I’ve gotten really into instagram over the last year (@teamdanroberts). I use it as a kind of daily blog to entertain myself and my followers. However, the way the world of fitness is displayed on there and on social media in general can be so one-dimensional and fitness is reduced to just a method of toning up. Fitness is so much more than the aesthetic benefits.

I may be wrong but when I see excessive pseudo-sexualised gym selfies of a pretty girl doing a squat, I don’t see that as truly empowering to other women – I just see it as thinly disguised need for validation. Sex sells and you will get more likes and followers if you show more skin, but that’s not really helping society in any way is it?

In addition, in my opinion, endless pictures of what you are eating isn’t interesting. Maybe I’m just getting old, but the narcissism of it all has become socially acceptable which is kind of shocking to me!

So I thought a weekly hashtag campaign where anyone can join and be part of the conversation would be a good thing! #loveyourbodyfriday is a platform for you to inspire your own followers, discuss body image, vanity and what loving your body really means. Words are powerful things and I think in a world obsessed with looks it’s important just for one-day week to think of your body as what it truly is, rather than objectifying yourself or treating yourself as a clothes hanger.

You must need to fuel your body really well to keep up with your busy days and hours of training! What do you typically eat in a day to ensure you’re powered up and ready to go?

My diet varies depending on what I’m doing each day. If I’m in the office all day then I won’t eat that much. .. On days where I’m training I’ll eat a lot more. I try and keep it simple. My diet is 80% real, fresh organic nutrient dense food and the rest of the time I just feed on the tastiest thing I can find, regardless of what’s in it! Food is more than just energy, it’s something to enjoy.

Anorexia, Orthorexia and obesity are all on the rise in the UK. I think that part of the problem is that we all think we about food a bit too much. There is too much information out there that people feel overwhelmed and literally switch off.

What are a few of the things that you suggest your clients eat to make the most out of their workouts with you?

The main thing is to ensure that clients are not becoming fatigued from a lack of calories or becoming sick from having too much! When I work with pro athletes, their diet is very strictly structured, when I work with models I am more relaxed. I hate calorie restriction – I meet so many girls who literally starve themselves and it’s so unnecessary. I know for fact you can get in amazing shape and not be hungry! (You just have to be a bit strategic)

You are a huge inspiration to us…but who inspires you?

Thank you! Loads of people. Most of my clients and friends are artists in one-way or another. I find them all very inspiring. They are always in a creative headspace. Being around creative people that are way more successful than me is always inspiring!

What’s next for the Dan Roberts Group? Any future plans or goals?

Lots of plans. We want to grow our Brand Ambassador program – We have some amazing ambassadors at the moment but I’d like more. So if anyone reading this thinks they have what it takes please let us know!

We will also be launching a new workout via DVD, which is very exciting. We will also be launching a Methodology X instructor course so personal trainers can get qualified to train fashion models.

We already have US trainers and do workshops in New York and Miami – We will be expanding our presence there next year – it’s all very exciting!

Interview by Isabella Stelle 

MORE: 5 Must-Read Books For Awaking Your Inner #GIRLBOSS | How To Create A Life You Love 

Top 5 Superfoods For 2016

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Unleash your wellness warrior this year with these top five super foods that will help you to feel the hippest and healthiest version of you.

Matcha

Matcha tea is an easy and simple way to add powerful health benefits to your everyday diet. One serving of matcha tea is the nutritional equivalent of 10 cups of regularly brewed green tea, this is because when you drink matcha you ingest the entire leaf and receive 100 per cent of the nutrients contained within! Known to boost metabolism and burn calories, matcha energises the body, enhances mood and aids in concentration. When that all too familiar afternoon slump hits and you start to feel peckish, make a warming brew of Matcha instead! Rich in fiber, chlorophyll and vitamins, this month try swapping your coffee for a good cuppa’  matcha to wake up the mind and body.

Lucuma

Derived from an ancient Peruvian fruit, lucuma powder delivers an abundance of health benefits when added to your favourite food or beverage. Viewed as a symbol of fertility and creation, for thousands of years lucuma was referred to as the “Gold of the Incas” and was used for a variety of applications. Its unique caramel like flavour serves as a natural sweetener, and is perfect for adding to healthy desserts and baking! In addition to satisfying your sweet tooth, this amazing superfood is gluten-free and provides a source of antioxidants, fibre, carbohydrates, vitamins and minerals necessary for bodily functions. As an added bonus, research shows that lucuma may be helpful for supporting skin health, blood sugar, and even cardiovascular health – what’s not to love!?

Camu

The camu berry is one of the world’s most abundant sources of vitamin C. This antioxidant-rich berry from the Amazon is also a plentiful source of potassium, calcium, protein, beta-carotene, amino acids and powerful phytochemicals. Camu fruits are the highest documented source of vitamin C – providing 200 times more than a banana, and 30-60 times more than an orange. Vitamin C has been linked with stronger immune systems and protection against viruses, helping you fight off those nasty colds. Try a tablespoon of camu powder mixed into a glass of water (instead of berocca!) for a healthy kick-start to your day. 

Bee pollen

Great for sprinkling over your porridge or blending into smoothies, bee pollen is one of our favourite all-natural energy enhancers. With just 2-3 tablespoons needed, the carbohydrates, protein and B vitamins can help keep you going all day, by enhancing stamina and fighting off fatigue. Also a skin soother – the beautifully golden granules of bee pollen are often used in topical products that aim to treat inflammatory conditions and common skin irritations, like psoriasis or eczema thanks to the amino acids and vitamins which protect the skin and aid the regeneration of cells. It also contains enzymes that can aid in digestion, and are good for intestinal flora, thereby supporting the immune system.

Birch Water

Considered the “Tree of Life” the Birch tree is said to have healing properties. Birch water has long been favoured across Nordic folk cultures as a spring detoxing elixir. Naturally diuretic, it supports kidney and liver functions and speeds up the process of elimination and weight loss. Its slightly sweet syrupy liquid is low in calories, naturally fat- and cholesterol free, and super hydrating, also boosting the immune system. For those needing a catalyst to continue burning excess fat: birch water helps balance the body and alleviates the problems faced by those retaining water.

Words by Georgia Barnett 

MORE: Warm Superfood Bowl Recipe | The Best Detoxifying Workouts