Tara Stiles’ Top 5 Tips For Yoga Newbies

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Whether you’re a HIIT expert looking for a change of pace, returning to the mat after a brief hiatus or completely new to exercise, the prospect of getting your OM on on a regular basis can be daunting, however it needn’t be this way! Below, this week’s guest editor Tara Stiles divulges her top 5 tips for yoga newbies.

  1. Soften before you move. You can’t get anywhere from tense. Allow your body to soften before you move and move easily where you are going.
  2. Don’t be a poser. Keep the experience of your yoga happening internally. Don’t worry about the poses, stay in the process of natural movement and you’ll be able to do more with less effort and enjoy.
  3. Keep it regular. Even if you can only make 5 or 10 minutes, practice daily.
  4. Breathe fully. The fuller and deeper you breathe, the easier your body can move. Let your breath fuel your body and go along for the ride.
  5. Groove on. Try listening to some music to get you grooving. I have my playlists on spotify. Check out stralayoga to follow.

Make Your Own Rules Cookbook by Tara Stiles (Hay House UK, £18.99) is out now. Get yours on Amazon here.

More Tara: How To Make Your Own Rules | Coconut Parfait Recipe

 

Tara Stiles’ Easy Miso Soup

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Japanese culture, design and of course, food, are things that I aim to bring more of into my everyday life. Tackling miso soup at home had intimidated me for years until I actually gave it a try. Just like most other soups, it’s pretty tricky to mess up and has a surprising amount of flexibility in the range of ingredients. Give it a try! As they say in Japan, itadakimasu (pronounced ee-tah-dah-kee-mahs), literally “I humbly receive”, with a slight bow and hands in namaste for extra fun. The meaning is appreciation for where the food comes from, for the land and sun, and for the workers who bring the food to our plates. It’s about honouring the connectedness of nature and the hardworking people who bring the meal to us. It’s also an expression of appreciation for our lives and the people and things that sustain us: nature, sun, and air. Good stuff.

Serves 2

  • 1 bunch green onions, sliced
  • 2 tablespoons sesame oil
  • 1 inch fresh ginger, chopped
  • 1 cup dried shitake mushrooms
  • 1/2 cup miso
  • 3 pieces dried kelp
  • 1 teaspoon red pepper flakes
  • 1/2 tablespoon hot sauce
  • 3 ounces soba noodles
  • 6 ounces firm tofu, chopped

Method

Saute the onions in the sesame oil in a large saucepan over medium-high heat.

Add the ginger, 6 cups water, mushrooms, miso, kelp, red pepper flakes and hot sauce, and simmer for 10 to 15 minutes.

Add the soba noodles and tofu, and cook for 5 more minutes. Remove from the heat and serve. Enjoy!

Recipe extracted from Make Your Own Rules Cookbook by Tara Stiles (Hay House UK, £18.99). Get yours on Amazon here.

More Tara Stiles: How To Make Your Own Rules | Coconut Parfait Recipe

 

Tara Stiles on Making Your Own Rules

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Last month, we were honoured to host a yoga class with the super inspiring Tara Stiles for 50 of our lucky subscribers. In light of the event, we’ve partnered up with Tara to bring to you 1 whole week’s worth of content and inspiration. Stay tuned for daily interviews and recipes from her latest book Make Your Own Cookbook  (hay house etc).

With all the conflicting information out there surrounding diet and exercise, first off, we asked Tara to share with us her top 5 tips for breaking the bandwagon mentality and making your own health rules. Read on for the lowdown…

  1. Start the day connecting to yourself. 5 minutes, sitting up in bed connecting to my breath centers me for the day.
  2. Enjoy what you spend your time doing. It’s a direct statement meant to provoke a question. If you don’t enjoy doing what you spend your time doing, make a plan to change that. No excuses.
  3. Get in the kitchen. At least for one meal, a smoothie, or a snack, spend some time in your kitchen and let the creative juices flow. The more time you spend exploring and trying things out, the sharper your skills become. Enjoy.
  4. Self care. Make it a priority. Schedule that time on your mat, the time with a good book and time to reflect. Without this practice, stress collects and causes big trouble.
  5. Make mindfulness a habit. Put down the iPhone, the laptop, and turn off the TV. Take a moment during the day to reconnect with your breath and check in with how you feel. Take moments like this several times a day. It will shift your focus and increase your energy.

Make Your Own Rules Cookbook by Tara Stiles (Hay House UK, £18.99) is out now. Get yours on Amazon here.

MORE: Tara Stiles’ Coconut Parfait

Tara Stiles’ Coconut Parfait

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While leading a retreat at the W Hotel in the Maldives, the chef prepared a delicious and nourishing recipe inspired by my book Make Your Own Rules Diet. The chef added quite a few local, island-themed touches that gave me some new tricks to take home, try out and share. This breakfast (and almost dessert) is such a delicious treat to start the day with. It doesn’t take long to prepare, but you have to start on this recipe the night before for the parfait to set properly. Don’t worry; it only takes a few minutes and you’ll have a fresh breakfast waiting for you in the morning. I enjoyed this after many sunrise yoga sessions, and it kept me going strong until refuelling after a swim in the ocean or dip in the pool. It works to refresh and start the day when i’m back to city life, as well.

Serves 2

  • 1 cup coconut milk
  • 4 tablespoons chia seeds
  • 1 teaspoon vanilla extract
  • 5 tablespoons granola
  • 1 cup fresh strawberries & blueberries

Method

Combine the coconut milk, chia seeds, and vanilla.

Stir and cover. Refrigerate for at least 8 hours.

Remove the mixture in the morning and combine with the granola and fresh berries.

Enjoy!

Recipe extracted from Make Your Own Rules Cookbook by Tara Stiles (Hay House UK, £18.99). Get yours on Amazon here.

MORE: Tara Stiles’ Guide To Making Your Own Rules

The Activewear Edit: This Just In…

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Here at Hip & Healthy HQ, the novelty of opening up boxes of new activewear never wears out. With loads of new pieces popping up in our online store (and in the wardrobes of the H&H team), we’ve rounded up our pick of the pack so you can get just as excited as we have been over this seasons cosiest hoodies and marble inspired prints! Make a statement and be the first to rock the look with these Just In activewear essentials.

Varley

Aileen Marble ¾ Leggings + Margot Crop

We’ve been channelling #MarbleEverything with these marble inspired ¾ leggings from Varley. Featuring a chic and sophisticated marble print and mesh detailing on the thigh and back of the calf, these leggings are spot on trend and won’t stick around for long so be sure to get your hands on a pair before it’s too late! For an all out marble party, pair these leggings with the matching Margot Crop.

Skyscape Pacific Leggings + Skyscape Gill Crop

If marble is not quite your thing, or you’d like to add to your collection of chic patterned active wear, then Varley’s Skyscape Pacific Leggings are for you. The ultimate combination of performance and style, these leggings have been crafted from Italian compression Microfibre that features the latest innovations in muscle control and anti-pilling technology. Make a sky-high statement and pair with the equally cool Skyscape Gill Crop.

Ella Technical Vest

A throw-on vest that wont conceal your bright and beautiful crop or the tops of your leggings, this super clever vest has been making a steady appearance in most of our most recent active wear attires. With the super trendy mesh detailing and coverage in all the right places, this loose fitting tank keeps you feeling cool and looking stylish throughout your workout.

Pepper & Mayne

Super Soft Marais Quilted Hoody in Oxblood

Inspired by the uber-cool Marais district in Paris, the super soft quilted hoody is one of the signature items from Pepper & Maynes AW15 Apres Sport range. The perfect pilates pullover, this cozy and comfy hoody is lightweight and breathable and perfect for slipping into pre and post workout. Stylish enough to wear off the mat, channel the burgeoning athleisure trend and pair your hoodie with your favourite leggings for a Sunday fun-day look we love.

Seamless Ballet Body in Teal Green

This feminine, elegant and ballet inspired leotard in teal has fast become one of our autumnal essentials. We love the super flattering lengthening, slinky textured and second skin fit designed for movement and comfort. Featuring seamless technology and a streamlined silhouette, we’ve been pairing ours with our Pepper & Mayne black Seamless Leggings and unleashing our inner acrobat at aerial yoga.

Hey Holla

Hey Holla Hair Ties In Festival + Cleopatra

Already making waves in the states, these hand-tied elastic hair ties look just as pretty on your wrist as they do in your hair! Whilst the look of these are enough to win us over, an added bonus is that they leave no kinks so you can pop your hair up for your spin sesh and enjoy letting your tresses down at workouts end.

Words by Zsa Zsa Vella

MORE: What We’re Wearing Now | Spin In Style

 

The Review: The Scarlet Hotel

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There’s nothing that we love more than a well-deserved holiday, especially when our destination embodies an ethos that ticks all of our Hip & Healthy boxes. Nestled on the edge of the ocean, the Scarlet Hotel is one of Cornwalls go-to healthy holiday destinations and one that has been on the top of our to-go list for a long while. Boasting a locally sourced and organic food menu, ayurvedic spa treatments, cliff-top hot tubs and a sustainable and ecological philosophy to top it all off, even before setting foot in the Scarlet Hotel, we knew we were in for a treat.

The Food

Locally sourced and mostly organic, throughout our stay we were treated to a vast array of the finest food that Cornwall and its surrounding areas have to offer. As the hotel is situated on the beach, fresh and locally caught seafood was in abundance, however as my partner and I are both vegetarian, we opted for their appetising array of veggie options. For breakfast we indulged from the comfort of our beach-front room in a banquet of home made granola with Cornish natural yoghurt, banana smoothies and poached eggs and mushrooms on toast. For dinner, highlights included the chargrilled organic fennel with truffled goats cheese, hazelnuts and Cornish honey and the most amazing roasted pumpkin soup with sautéed chanterelles and pumpkin seed brioche. All meals are available to be enjoyed in the privacy of your room, or in their gorgeous beach facing dining room where we enjoyed more than a few romantic sunset-suppers.

The Spa

With sweeping views over Mawgan Porth beach to the beautiful Atlantic and beyond, the Scarlet Spa is a peaceful, calming and serene sanctuary of tranquillity. Featuring luxury tented treatment rooms lit by lanterns, the Scarlet Spa focuses on achieving holistic wellbeing through the nourishment of mind, body and soul. Drawing on the wisdom of Ayurveda entwined with their own characteristic Cornish twist, a visit to the Scarlet Spa during your stay is an absolute necessity. Whether you’re keen to experience a traditional bathing ritual in the hammam, slather yourself in rich mineral mud in their rhassoul or learn the art of massage guided by one of their therapists, the Scarlet Spa is well worth a visit. For all of our yogi’s out there, daily yoga classes are held at their beautiful light-filled studio suitable for all levels. In addition to daily yoga, Pilates, Sivananda yoga, Laughter yoga, Quantam yoga, Ashtanga yoga, guided meditation, breathwork, transformational dance, personal coaching, homeopathy and silent walking meditation are available on a one to one basis on request.

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The Service

Unique in their approach to customer service, the Scarlet prides itself on caring for its customers as if you were in the house of a friend. There is no front desk for checking in, instead expect to be greeted upon your arrival with a cup of tea and a chat whilst taking in the scenic views of the beautiful Mawgan Porth beach, just a stones throw away. The staff are warm, welcoming and were eager to fulfil any requests or requirements that we had during our stay. We were pleasantly engaged in numerous conversations with the knowledgeable and passionate staff who were happy to fill us in on the philosophy and ethos of the hotel. Throughout our stay, we were cared and catered for in the friendliest of manners, which made our short stay pleasant, comfortable and relaxed throughout.

 The Rooms

Arranged over five levels, each room at the Scarlet offers its own scenic views over the gardens, cliffs, beach, sea and sky. Our room was on the first level with the most amazing views of the beach on our doorstep. We loved the open plan design of the room, including a bath set out in the open, the perfect romantic setting. Featuring handmade bath and beauty products with ingredients mostly of natural origin, a long soak in the bath at the end of the day quickly found its way into our evening ritual. Big sliding doors leading to a private outside balcony, provided the perfect location for afternoon tea and general picturesque recuperation and reflection.

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The Philosophy

Striving to redefine the meaning of luxury travel as ‘a richness of experience without over consumption’, sustainability is at the heart of the Scarlet’s philosophy. With an aim to create a memorable holiday experience and escape that doesn’t cost the earth, the Scarlet ensures it sources its products and services responsibly, reduces the amount of waste sent to landfill year-on-year and even publishes their energy and waste date transparently to name a few. Take a look at the 101 different ways in which the Scarlet is sustainable here.

Getting There

By road:

The Scarlet is a 4 ½ hour drive from central London and located in the heart of Mawgan Porth. For driving instructions visit www.thescarlethotel.co.uk

By rail:

There is a regular rail service from all parts of the country to Bodmin Parkway Station, which is only a 25 minute drive from the hotel. It is possible to connect with trains for Newquay Station, which is closer to the hotel, but requires a change at Par, so we recommend Bodmin Station. Taxis can be arranged to meet guests travelling by rail.

For details about train times visit the National Rail site.

Trenance Taxis can provide a convenient and environmentally friendly taxi service, just give them a call on 01637 26 26 26.

By air:

Scarlet is 5 minutes from Newquay airport, we recommend using Trenance Taxis for your connection; they are based at the airport and provide a convenient, stress free and friendly service and can be contacted on 01637 26 26 26.

Words by Zsa Zsa Vella

MORE: H&H Guide To Paris | H&H Guide To Bodrum

 

London’s Best Gym X Cafes

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Everyone knows that eating well is the key to achieving your health and fitness goals – they say abs are made in the kitchen after all! So how brilliantly convenient it is to have delicious and totally wholesome and nourishing food available the minute you finish working out. Read on for our pick of London’s best Gym X Cafes

 Transition Zone and The Recovery Cafe

Train harder and smarter with Transition Zone, their small class sizes (usually below 5 people) ensure everyone receives personal attention and leaves feeling totally exhilarated. After an intense body blasting session you will be in sure need of a nutritional top-up! The Recovery Cafe provides only the most nutritionally dense ingredients and superfoods – all prepared daily and fully backed by a team of nutritionists so you can be sure that everything you eat is bursting with goodness. Pollen & Grace’s vibrantly healthy salad boxes, juices and energy balls are also stocked here, perfect for a delicious refuel and always free from gluten, wheat, dairy and refined sugars.

Psycle and Energy Kitchen

For a high intensity head-to-toe workout that strengthens the core, tones your body, raises the heart rate and burns maximum calories in just 45 minutes, all to music supercharged with positivity and energy, look no further than Psycle. After your spin, head to the Energy Kitchen for nutrient rich foods that will fuel you with energy and feed your metabolism, making them the perfect compliment to your workout. Their fresh grab & go range and amazing smoothies make it easy to be healthy no matter how packed your schedule is.

Core Collective and C Press

Whether you’re looking to revitalise with some Power Yoga or tone up with a high intensity Velocity class, Core Collective has you covered with its wide range of interval training, resistance, spinning, yoga and Pilates classes – and what better way to replenish your energy levels after a class than with C Press’ range of plant-based nutrition, all of which is completely unprocessed, organic, gluten and dairy free – their all-day superfood topped smoothie bowls are not something to be missed!

Lomax and Grill Market

With so many fitness options, from their signature Blast Class to Barre and Pilates classes, not to mention the bespoke personal training sessions on offer, there will be something to suit everyone’s tastes. Feeling like you need a little extra support? Try the massage, physio, acupuncture and other wellbeing services available. Add to this the Grill Market located on the ground floor which offers a super clean menu with healthy salads, fresh juices and guilt-free sweet treats, as well as providing nutritional services and juice cleanses, and you have found the perfect place to suit all of you healthy needs in one go!

Bodyism and Clean & Lean

Bodyism are reaching out beyond their personal nutritional programs, exercise plans and range of supplements and health drinks as they open their new ‘Clean and Lean To Go‘ Café on the ground floor of department store Fenwick, Bond Street. A selection of healthy snacks, fresh shakes, coffees, teas and smoothies will be available – all helping you achieve the Bodyism blueprint of a long, lean and athletic body.

Words by Meryn Turner

@meryn_katherine

Get The Recipe: Quinola Popcorn Clusters

 

Stress Less With These 5 Tips

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With National Stress Awareness Day underway, we’ve rounded up the top 5 stress-busters that we turn to when we start to feel that stressed-out sensation. Read on and learn to stress less for a calmer and happier you…

Deep Belly Breathing

One of the quickest and easiest ways of relieving stress is focusing on the breath. Deep belly breathing, also known as deep breathing, diaphragmatic breathing or abdominal breathing is one of our favourite ways to induce a tranquil state of being. We always practise 10-20 deep belly breaths each morning to start out our day in a calm and relaxed state. For the most effective practise, let the in breath flow through naturally and focus your attention on the length of the out breath to elicit the deepest relaxation response.

Yoga

An oldie but a goodie, a regular yoga practise is an essential part of our anti-stress regime. If you’re feeling particularly stressed out or on-edge, it’s important to favour more restorative forms of yoga such as Yin or Iyengar over higher intensity varieties such as Power or Ashtanga. If you’re familiar with the stress hormone cortisol, you’ll know that lessening its prevalence within the body is one of the most important things to do if de-stressing is what you’re after. By choosing more restorative exercise over high intensity in times of stress, you will notice a reduction in cortisol and overall stress levels.

Meditation

We get it, you’re busy, but we’re here to tell you that it’s possible to stay calm amidst the chaos; all it takes is 10 minutes of meditation per day. The easiest way to ensure you’re getting in your daily dose is to factor it in to your daily morning ritual. After your deep belly breathing which we advise you to do upon waking, roll out of bed and into a seated position on a yoga mat and commence a short guided-meditation (we love headspace, Melissa Ambrosini’s or Gabrielle Bernstein meditations). This doesn’t have to be long, 10 minutes is more than enough! If you’re a beginner 10 minutes can sometimes feel like 10 hours, but we promise you it does get easier and the benefits far outweigh the earlier morning wake up.

Mindfulness

One of the most important skills to help you find a sense of calm when faced with any stressful situation, mindfulness, similar to meditation, is an aptitude that must be practised as much as possible to really reap the benefits. A skill that can be applied to any situation or time of day, next time you’re feeling particularly stressed, take a moment to focus on what it is that is causing uncomfortable feelings to arise. More often than not, you’ll realise that the stressful situation you are encountering can easily be dealt with in a practical manner. It is simply a case of separating yourself from the situation and focusing on what can be done in the present that will see you dealing with any adversities your are faced with with comfort, patience and ease.

Legs up the wall

One of the most nourishing and grounding poses there is, we always practise 10 minutes of legs up the wall before bed to relieve any remaining anxiety or worry from the day and prepare our bodies for deep relaxing sleep. Super calming for the nervous system, when you combine a longer hold of Legs Up the Wall with slow, rhythmic breathing, you will be tapping into your “rest and digest” nervous response, the key to sustaining a calm and balanced state. Lie on your back with your sit-bones as close to the wall as is comfortable for you. From there, extend your legs up the wall so that the backs of your legs are resting fully against it and breathe…

Words by Zsa Zsa Vella

MORE Hip & Healthy How To: Ditch The Diet

How To Prevent A Running Injury

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Running is an extremely high impact activity and therefore your body needs to be in optimal condition to deal with these forces, so that you don’t pick up any injuries secondary to repetitive forces through poorly aligned/ controlled joints or reduced strength and control. Secondly you need good neuromuscular control, which is the ability of our brain to effectively recruit and use the appropriate muscles to protect your joints from excessive strain.

I have seen many people in my clinic with running related injuries and similarly I have had first hand experience ranging from ankle, knee, hip to low back pain. Most or all of the injuries have been the result of poor technique, poor footwear, reduced overall strength and conditioning or a sudden increase in distance or time. Therefore before you dig your trainers out, here are my top five tips for preventing a running injury.

1. The Contentious Issue Of Stretching

There are lots of different reasons to stretch; for pain relief, to improve flexibility and to increase muscle extensibility, to prevent muscle soreness and reduce the risk of injury. The evidence out there doesn’t seem to reach any clear conclusions, and what is unclear is whether the increase in range of movement gained is due to an increase in the stretch tolerance of the muscle or an actual increase in the muscle length. Interestingly there also appears to be little evidence to show that it will make you perform better, in fact stretching before exercise could actually reduce your strength, power and endurance.

How long to stretch for is another confusing topic. I usually advise people to stretch statically for at least 15-30 seconds 3-5 times each side two times per week to maintain flexibility (American College of Sports Medicine). However if you have lost range of movement or are particularly stiff the advice is to stretch daily. What is even more interesting is that if you’re stretching to warm up before a race/ activity stretching for longer than 60 seconds could actually temporarily reduce your performance. So my advice would be to run for about five minutes before stopping to stretch the key muscle groups- quads, hamstrings, calf and hip flexor muscles for 30 seconds and then stretching once you have finished.

2. Pilates/Core stability

I am personally a big fan of Pilates and believe that it is a great compliment to running. We all know that it’s important to have a strong core, but why…

Regardless of how strong or conditioned your legs are you need a strong core to allow force to be effectively transmitted to your legs. If you don’t have a strong core then all those squats and lunges could be in vain.

There have been a lot of studies looking into the effect of Pilates on the strength and endurance of the deep abdominal and lumbar muscles and flexibility. And it appears that doing regular Pilates can improve the endurance of the deep abdominal and lumbar muscles, which can help protect the spine and reduce the risk of developing or managing existing low back pain. So if you want to protect your spine from the repetitive forces and loads that road running brings, I would advise you to try and join a Pilates class or incorporate some Pilates based exercises into your weekly fitness routine.

3. Appropriate Footwear

If you haven’t run for a while, I would recommend visiting a running shop that can analyse your gait and recommend specific trainers that can help reduce the risk of injury. You should also be aware that you should change your trainers every 300-500 miles, which is relatively easy to do by keeping track of your mileage using a training app.

The surface that you’re running on is also important, where possible try to run on softer surfaces such as gravel or grass which will reduce the forces and impact going through your joints.

Another tip which I picked up from watching a youtube video posted by ‘Illumiseen’ is the importance of the extra shoe-lace hole on your trainers.

For most people – myself included – it has served no purpose and has always been a mystery. I have struggled over the years with losing toe-nails, at last count I have lost a total of seven nails in the pursuit of health and fitness. But alas now some light has been shed on a solution to this problem, the frustrating thing is that it has always been there disguised as the ‘extra shoe-lace hole’ the technical term for which, is the ‘eyelet.’  I have been using the eyelets since watching the video and I have to say that I have not had any further losses or blisters, furthermore my foot feels more secure and stable whilst running.

As a practicing Physiotherapist, I see lots of people in my clinic with lower limb problems secondary to injuries or biomechanical abnormalities. Although this is not a solution to injury prevention, a more stable and secure fitting running shoe can obviously provide greater support for the foot and ankle as well as reducing the stresses transmitted further up the leg to the knee, hip and lower back.

4. Glute/ Hip Control

Hip and glute control is extremely important to reduce the risk of developing hip/knee and ankle injuries. If you have poor control around your hips it can cause excessive force to be transmitted to your knee or knee cap which can also be transmitted further down the kinematic chain to your ankle. This can lead to a catalogue of injuries such as ITB syndrome (lateral knee pain), patellofemoral joint dysfunction (pain around the knee cap), posterior tibial tendon dysfunction (pain around the medial aspect of the ankle) and plantarfascitis (pain in the sole of the foot) to name but a few.

When assessing someone, if I find that they have reduced glute control (particularly gluteus medius) which is the muscle responsible for keeping your pelvis level, I would recommend specific exercises, a few of my favourites are the double and single leg bridge and single leg squat. However it may be useful to see a Physiotherapist who can assess for any significant muscle weaknesses/ imbalances.

5. Slowly Increasing Time And Distance

If you’re new to running or a pro who is training for a longer distance run, increasing the time or distance too quickly can be a recipe for injury. Like most things in life training and preparation is the key and quality is far more important than quantity. If you start upping the distance or time too quickly your muscles may start to fatigue, which may put you at greater risk of injury. I would advise you to follow a training plan or start with some interval training (mixture of high and low intensity exercise- running/ jogging followed by walking).

Running is a great way to improve your cardiovascular fitness, but because of its high impact nature it carries the risk of injuries. If you follow the above advice it will not completely eliminate the risk of injury but it should reduce the risk. So grab your trainers and head out for a run with the knowledge that you are in the best possible shape.

By Ally Rosam (Chartered Physiotherapist and running enthusiast-sometimes)

MORE: THE 10 MINUTE WORKOUT TO EASE LOWER BACK PAIN 

Cherry Pistachio Flapjacks

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A great snack at any time of the day, adventurer, writer, chef and healthy foodie Marcus Leach shares his recipe for gluten free and vegan Cherry Pistachio Flapjacks.

Ingredients

  • 275g jumbo oats
  • 100g Medjool dates
  • 100g sour morello cherries
  • 100g pistachio nuts
  • 40g coconut oil
  • 2 bananas

Cooking Times

  • Prep Time : 10mins
  • Cooking Time : 25mins

Method

Start by turning on the oven to 180 degrees, this way it will be at the required temperature once the flapjack mixture has been made.

Place the dates in a pan with a little water and allow to gentle simmer until the dates begin to soften and the water is absorbed. Now add the coconut oil, stir and take off the heat and allow to cool for a few minutes.

Add the oats to a food processor and blitz for around 15 seconds until they are broken up, this will give a more even consistency to your flapjacks. Empty the oats out into a large bowl.

Now add the dates to the food processor with the bananas and blitz until you have a smooth paste.

Roughly chop the pistachios and mix them together with the oats, and cherries in a large mixing bowl before adding in the date and banana mix. Mix thoroughly until the oats are evenly covered with the mixture.

Place the mixture in a non-stick baking tin, spread out evenly and cook for 25 minutes. Remove from the oven and allow to cool before cutting into pieces.

Words & recipe by Marcus Leach

www.marcusleach.co.uk

@MarcusLeachFood

MORE: DIY QUICK & EASY RAW SNACKS 

 

What’s In Our Yoga Bag?

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This week we’ve rounded up our favourite yoga pieces set to bring you closer to reaching that zenned-out zone in perfect yogi style…

Deliciously Ella Peace, Love & Yoga Tank

Wear your mantra loud and proud with this tank. The loose fit and super soft material is so comfortable, leaving you able to completely let go in your savasana without being distracted by any itchiness!

L’URV Flower Bomb Crop

This beautiful floral print will look amazing peeking out from under your tank and is sure to brighten your days throughout the dreary winter months. It’s racer back, removable bust cups and moisture wicking, performance fabric offer improved circulation and structural support – truly the ultimate sports crop!

Lucas Hugh Nordica Leggings

With a choice of two prints, opt for the stunning ‘Ice-breaker’ if its something eye-catching you desire, or for more subtlety go for the chic ‘Midnight’ print, offering just a snippet of print at the thighs. A fused waistband, inner support layer and tight-weave compression fabric will leave you both looking and feeling ultra sculpted and defined as you flow through each vinyasa.

IamVibes Crow Mesh Leotard

Fly through your class with this stunning dove feather print leotard from IamVibes. Wear underneath your favourite tank, or use as an alternative to a top for a fuss-free practice without the hassle of material draping over your eyes as you try to perfect your headstands!

 Prismsport Light Heather Long Sleeved Running Top

An incredibly soft top, perfect for when you crave that cosy extra layer as the weather turns chilly. The contrast power mesh at the back allows for enhanced breathability and movement – perfect to support you through even the most contorted of poses!

 S’well Bottle in Seafoam

Stay hydrated after your class with this pretty pastel bottle from S’well. No plastic-y taste here, the bottles are completely BPA free, plus the cap is vacuum-sealed so no need to worry about spills when on the go!

Yoga Design Lab Mat

Right now we’re getting our OM on on our Chevron Combo Mat consciously created by Yoga Design Lab. Blending fashion-forward design elements with innovative functionality and bio-renewable consciousness, we love Yoga Design Lab’s super cool designs and all-in-one towel/mat functionality that reduces that dreaded sweaty slip! Here at Hip & Healthy we love a brand that gives back and Yoga Design Lab do just that with $1 from every purchase used to support Urban Youth Yoga Programs in need.

Words by Meryn Turner

@meryn_katherine

MORE: THE LATEST WAY TO TONE YOUR CORE

 

DIY Quick & Easy Raw Snacks

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We all lead busy lifestyles nowadays, so quick and simple snacks that are nutritious and empower us to carry on with the demands of our daily activities are absolutely essential. There are many delicious snacks that can be made rapidly in raw form by ingeniously combining natural goodies, without worrying about having all the required ingredients or the exact quantities. After all, you’re mostly on the go, and you can’t compromise on either time or good nutrition. Just make the best of the natural ingredients that you have in your kitchen. And once you make them, give them some inventive names, so that they feel more like your own creations – your own brand of goodness.

Here is some inspiration to get you started – the exact amounts to use have deliberately been left loose, so they don’t look like standardised recipes, but instead you can feel free to experiment. Happy snacking!

Banana Sandwich

Amongst the world’s most energising foods, bananas are a key component of many raw diets, due to their consistency and nutritional values. High in potassium and iron, they help lower blood pressure and protect the body against anaemia. And out of all the fruits out there, bananas are the perfect partners to nuts.

So, here is an innovative “sandwich” that will enable you to enjoy them together in a way that unleashes their flavours. Cut the banana into half, spread almond or cashew nut butter in the middle and top up your filling with coconut flakes, cocoa nibs or cacao and cinnamon. This healthy sandwich is not only delicious, but will keep you fuller for longer.

If you don’t have any nut butters, then a good compromise to combining the two is by piercing the centre of the banana with brazils, almonds or cashews just as you eat it. In this way, you are upgrading your snack, as instead of just having a simple banana, you are enjoying banana-coated nuts. Quality snacking on the go.

Or if you fancy an ice-creamy dessert, simply freeze a peeled banana for a few hours. Once frozen, the banana will have the same texture as an ice-cream and its natural sweetness will come out. So, by eating it slowly, one small bite at a time, you can still enjoy it as a healthy alternative to a sugary ice-cream, even if you don’t have time to cut it into chuncks and put it in the blender.

‘Keep Me Going’ Blend

When you’re in a rush, you can still make a velvety smoothie by blending almond milk with a handful of dates and dried mulberries, a banana, a spoonful of nut butter and some vanilla powder. If you want to get fancy, sprinkle some baobab or lucuma powder for extra goodness and top it up with coconut flakes.

Make sure you use quality almond milk, ideally homemade (it’s really easy to make it by soaking a cup of blanched almonds overnight and then whizzing them in the blender with 3 cups of water – you don’t necessarily need to strain the milk after, you can still enjoy it with whole almond goodness and a thicker texture).

Juice Me Up, Slim Me Down

If you are in the need of a snack, but concerned about any extra calories, then make yourself a fat-burning grapefruit-based juice. Deemed to be a metabolism-boosting superfood, grapefruit is thought to lower the body’s insulin levels, thus preventing the body from storing sugar as fat and curbing appetite as well. So, blend a peeled grapefruit with a piece or two of dark chocolate, 4 watermelon slices and a handful of kale. The bitterness of the grapefruit and the dark chocolate will perfectly combine with the sweetness of the watermelon and you’ll even be getting in an extra dose of greens that we promise you won’t even notice! Nature’s goodness for a winning diet!

‘Make My day’ Breakfast Drink

Start the day with a homemade glorious breakfast in a bottle. Blend a cup of almond milk with a handful of oats, a few cashews and dried fruits such as mulberries, sultanas and pitted dates and top it up with some cacao, vanilla or superfood powder sprinkle and there you have it! A nutritious and delicious start to the day designed by you!

So, go on, embrace snacking and make your life and your diet happier! This type of healthy snacking can be enjoyed anytime of day and will leave you bursting with energy and vitality.

Words: Florinela Nedelcu 

Website: www.GloriouslyGood.com

Image: Pinterest

 

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