Go Whole Or Go Home – Discover The Whole 30 “Diet” Trend!

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What is it?
The Whole 30 progam promises to change the way you eat, feel and look in 30 days – 30 rather strict days. Strength and conditioning coaches and nutrition experts, Dallas and Melissa Hartwig are the brains behind Whole 30 which came about off the back of their book “It Starts With Food” (a must-read!). This nutritional program is designed to change your life in 30 days – think of it as a short-term nutritional reset which, according to the Hartwigs, is designed to help you put an end to unhealthy cravings and habits, restore a healthy metabolism, heal your digestive tract, and balance your immune system. Sounds like something worth trying.

 

What’s out?
A lot unfortunately. After reading the list of what I couldn’t eat for 30 days, I seriously reconsidered my decision. How would I survive without peanut butter and smoothies? Prepare to surrender your peanut butter (even the natural ones), smoothies, raw chocolate and bowls of porridge. Whole 30 aims to change the way we think about food and substituting our vices for “cleaner” vices isn’t going to cut it. Also Whole 30’s opinion is that although “Paleo pancakes” and almond flour pizza crusts are certainly better than their less healthy counterparts, they aren’t actually providing our body with real nourishment. So prepare yourself, the list of banned substances is long –

* grains (including oats and quinoa)

* peanut butter (help!)

* all soy products including edamame beans, tofu and soy milks

* beans and pulses (that’s right no hummus)

* all sweeteners including honey, agave and stevia but fruits and fresh juice in small quantities are allowed

* all dairy products

* artificial colours, preservatives and flavourings

* protein powders

* smoothies

* processed foods including shop-bought nut “mylks”

* “clean” treats

In addition unlike some other diet/nutrition programs, Dallas and Melissa do not advocate cheat days – no “treats” whatsoever for 30 days. Yikes!

 

What’s in?
Natural, whole foods only. The Whole 30 diet is based on Paleo principles minus a few foods. It consists of eggs, good quality fish, chicken and red meat, loads of vegetables, nuts, seeds, some fruits such as seasonal berries, herbs and spices, coconut oil and olive oil. They don’t advocate vegetarianism and recommend veges try introducing a little animal protein into their diet. Also it should be noted that we aren’t talking overdosing on monster steaks and burgers here (this isn’t the Atkins). The Whole 30 guidelines state that a meal is based around a handful-sized portion of good quality protein plus lots of fresh vegetables.

 

Verdict?
As a once vegetarian, I have been slowly phasing fish and meat back into my life. However, the thought of being without my vege protein sources such as lentils, hummus and quinoa filled me with dread. But with the promise of clear skin, easy weight loss and an abundance of energy, I was persuaded to devote just 30 days to Dallas and Melissa.

And as I have now discovered their promises are anything but empty. Despite a first week of brownie and porridge filled dreams, for me the Whole 30 has been a transformational experience. I have given up morning peanut butter porridge for eggs and lunch and dinner are fish, chicken or meat with lots of vegetables as well as the obligatory avocado. My snacking habits have noticeably changed as I don’t get the mid-afternoon slump and sweet-something craving. If I am hungry, a small handful of almonds or walnuts hits the spot. Although I did succumb once or twice (ok, maybe three times) to the lure of chocolate (healthy version obviously), I certainly wasn’t experiencing the type of cravings I have had before.

My physical response to this new way of eating was awesome. I have never had so much energy, my nails turned into long talons in a few days and my skin, which is prone to spot breakouts, has never been so clear. I also lost about 2 kilograms. But what struck me most was the effect this program had on my mental wellbeing. I felt positive happy, less stressed and the usual pmt angry mood was noticeably absent.

Post-Whole 30 I intend to carry on with the basic principles of the program. I never want to infinitely deny myself raw chocolate and smoothies so instead they have been relegated to occasional-only. As a result of the positive health changes from my Whole 30 experience, backed up by Dallas and Melissa’s scientific and anecdotal evidence, I would recommend this program to anyone wanting to lose weight and transform the way they eat – goodbye faddy diets, hello glowing beauty.

words by Kathleen Fleming

image: Raw Vegan Blonde

Beautiful Bali – Regain Your Wellbeing At COMO Shambhala Estate

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Bali: the island of Gods, a thousand temples, honeymooners and surfers. Whether you come to this volcano-punctured island to stroll along white sand beaches with your lover, surf 30ft waves, perfect your downward dog or shop for remarkably good fake handbags, Bali won’t disappoint. Knowing that fly & flop really isn’t your thing, we visited the little Indonesian island to try out the ‘Be Active’ programme at COMO Shambhala Estate. Suffice to say, being active has never felt so good…

Although small in size, Bali offers its guests everything from sandy beaches and artsy, bohemian towns to towering volcanoes draped in rainforest and ancient temples balanced on sheer cliffs high above crashing waves. You can stay in a rustic “homestay” or b&b, where you might share a bathroom but have the beach to yourself, or in the luxury of some of the world’s most opulent hotels: Bulgari, Aman, Four Seasons are all squirreled away in private seafront estates here.

COMO Shambhala Estate is up there with the very best on Bali, set in 22 acres of private grounds near the artists enclave of Ubud in the island’s heart. From the moment you arrive, a sense of serenity envelops you: birdsong competes with the sound of water playing in the reflecting pools that stretch to the rainforest. The scent of frangipani, magnolia and ylang ylang trees lies heavy in the air, mixed with the lighter fragrances of hibiscus, jasmine, tuberose and gardenias.

Other than a handful of private villas, there are just 25 rooms and suites, spread across five large “residences”. Each residence is built around infinity pools, ponds and gardens and designed with a different focal element – Clear Water, Sound of Fire, House of the Earth, Forest in the Mist and Windsong.

You could easily surrender entirely to the allure of your residence but the Be Active programme demands stronger stuff. So, after a relaxing morning to adjust to the jet lag, I completed a lap of the Estate Walk, a scenic, undulating path that skirts the Shambhala Estate, dropping right down to the shores of the Ayung river several hundred feet below, before a consultation with one of the wellness team, Amy, to plan my programme. Taking into account my personal preferences and goals, Amy helped tailor an action-packed four days with daily Pilates, yoga and Qigong (similar to Tai Chi). Also on offer are daily aqua therapy classes (a blend of aqua aerobics and water jet massage), cross training and circuits, guided Estate Walks, rice field bike rides, presentations on nutrition and wellbeing and demonstrations of local handicrafts. All these classes are included in the Be Active programme (in addition to a private training session, massage treatment and full board), leaving me free to attend as many as I wished.

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Amy also helped me select my special guided challenge – each Be Active guest can select one (more if you’re staying longer than four days) from a number of excursions, which combine a physical challenge with a cultural and/or spiritual experience. For example, you can hike up Bali’s highest volcano before dawn to catch the sunrise from the peak or visit the island’s highest temple, Penulisan, at sunrise and cycle three hours back towards the hotel. I booked the latter for my last morning – a reason to look forward to the last day.

In the meantime, I broke myself into Shambhala life with an afternoon of gentle yoga, a traditional Balinese massage treatment, a dip in the pool and supper. The next day was down to business: Amy gave a group of four early risers a fantastic Pilates class in her studio, its floor-to-ceiling windows looking over the Ayung gorge. After that came an invigorating yoga class in the open-air pavilion followed by a restorative Muscle Mylk juice (fresh coconut, banana, almond, and cocoa bean) to keep me going for aqua therapy. After lunch I had a private Qigong session before taking myself off on another Estate Walk, pausing at the idyllic spring pools for a dip. These terraced pools are hewn into the earth just above the river and fed by natural springs and waterfalls. A few secluded day beds and cabanas are dotted around them, with one boasting a private outdoor bath tub overlooking the jungle. The stiff walk back up to the Estate from the pools deters most visitors, heightening the sense of blissful isolation for those who do make it down here.

The following afternoon I borrowed a mountain bike and pedalled to Ubud (a three-hour round trip), returning to find a bath had been drawn for me, surrounded by flickering candles and topped with frangipani flowers. And so the days pass at COMO Shambhala Estate, in a blissful sequence of rewarding classes, indulgent treatments and sheer relaxation all punctuated by meals of some of the tastiest, healthiest and most nutritious food I’ve had the pleasure of eating. Predominantly wheat and dairy free, with a dedicated raw food menu, the cuisine lets fresh and local fish, vegetables, pulses and fruit take centre stage. Think succulent poached chicken, mango and cucumber salad with fresh coconut, green chilli and coriander chutney and outrageously tasty Kobe beef rendang, a traditional Indonesian dish with spiced, slow-cooked beef and coconut milk. It’s food that leaves you feeling slightly smug because you know it not only tastes divine but is doing you good too.

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And that is the quintessence of COMO Shambhala Estate: it’s a place to reboot, cleanse, restore equilibrium and regenerate in tranquil yet invigorating surroundings. For a holistic approach to wellbeing and a kick-starter to a healthier way of life, it’s impossible to beat.

Further information

Seven nights at COMO Shambhala Estate on the ‘Be Active’ programme start from £2,599 per person (based on two people sharing), including full-board, daily activities, spa access, treatments, international flights and airport transfers. To find out more call Healing Holidays on 0207 843 3597 or visit www.healingholidays.co.uk.

Mini Strawberry Cheesecakes – Nākd

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Treat yourself to these divine (and totally guilt free!) Mini Strawberry Cheesecakes from Nākd!

Serves: 6

Preparation time: 15 minutes, plus 15 minutes chilling

Cooking time: 15 minutes

 

Ingredients:

4 Nākd Strawberry Crunch Bars

65g cashew nuts, soaked overnight in water and drained

Juice of 2 lemons

60ml agave nectar or maple syrup

60ml coconut oil, melted

1 tsp vanilla extract

3 pitted dates

6 large strawberries

 

Method:

Grease or line a muffin tin or preferably use a silicon muffin tray to make the cheesecakes easier to remove.

Chop the Nākd bars in a food processor or high powered blender into small bits and divide them into 6 sections. Press firmly into the bottom of the muffin tins or silicon trays to make 6 cheesecake bases.

Blend together the cashew nuts, agave nectar/maple syrup, coconut oil and vanilla until it makes a smooth silky mixture. Pour the the mixture onto each of the cheesecake bases until it fills the top.

Make the strawberry swirl by blending together the dates and strawberries then dropping a few dots of the mixture onto the top of the cheesecakes. Use a skewer to gently swirl the strawberry mixture around.

Place the cheesecakes in the freezer overnight or for at least 4 hours to set.

Sit at room temperature before serving and enjoy!

Recipe: Aimee Ryan, Wallflower Girl

Fitspiration – Nikki Sharp!

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Being born to an Olympian mother and a body building father, do you think you’re interest in health and fitness was influenced/inspired by them?
I was definitely influenced by my parents being so active as well as growing up in Boulder, Colorado. However, I didn’t truly appreciate any of it until many years later when I started doing triathlons and half marathons. I think like most kids growing up, you take a lot of things for granted but I’m lucky though because my family is very healthy, the habits rubbed off on me while I was a child.

How and when did you first get in to modelling?
When I was 15, I went to a local modelling agency as I was always told I should try it. They told me to get some shots and wait until I was 16 so I could drive to jobs. At 16 I started modelling for various magazines in Colorado then at 19 I moved to Los Angeles to pursue it further. It was a great experience and led me to travel for a few years. It was never easy though and it can be both a very brutal industry and also a very rewarding one too.

In 2011 alone, modelling took you to six different countries: Seoul, Bangkok, Athens, London and New York! What are your tricks to staying healthy and happy while travelling?
While I was traveling for modelling I didn’t really eat very healthy and I didn’t do a lot of exercise other than running. It was afterwards that I began to understand what true health was and then I was able to enjoy traveling more! My biggest tip for staying healthy while travelling is packing salads in mason jars as no airplane food can beat homemade! Airport security is okay with food in mason jars, as long as it’s not a smoothie or drowned in dressing. I always recommend drinking lots of water on planes too because they are so dehydrating, which definitely contributes to jet lag.

We LOVE your recipes! Especially your Raw Caramel and Chocolate Bites! Do you have a favourite recipe of yours that you always go back to?
So glad you like them! I love making various recipes and get inspiration by colourful foods (and also the fact that I’m a crazy chocolate addict!). My favourite recipes at the moment are anything with zucchini noodles, sushi rolls either vegan style or using chicken and making raw cheesecake. I’ve perfected the cheesecake and now it’s just about experimenting with various flavours.

What are your favourite ways of getting your sweat on?
I’m a sucker for HIIT (high intensity interval training) because it’s short and really hard but you see results quickly. I used to be in the gym 1-2 hours a day and now I cringe at the thought of being there that long! Like most people I don’t love cardio, which is why HIIT is great. I am a huge fan of yoga to help keep me calm, mentally and running is my therapy!

You created your own 5 Day Detox Plan, what makes yours different from other plans out there?
Mine focuses on eating clean, earth based ingredients for 5 days instead of starvation or juice-only cleanses. I want to teach people how to change their lifestyle, not just look at this as a quick fix diet (where you then gain the weight back).

How can detox-ers expect to feel throughout the five days?
It’s different for different people. Some people feel a bit lack lustre, which is totally normal and others will feel more energised. Day 3 is always the toughest, but by day 4 you should be feeling great. Headaches are very normal too, as well as feeling a bit weak or tired.

What kind of mind-set should people have when going in to a detox?
I always tell people not to look at it like a diet or for weight loss purposes. This typically makes people stress, which causes the digestion system to shut down and you won’t digest food or see benefits of the detox. I suggest people to look at it like you will have more energy, feel lighter, sleep easier and have a more positive outlook on life. When you think of it this way, you are more likely to fight the cravings or negative aspects of ‘detoxing.’

When you’re having a not so good day (we all have them!) what’s your go to quote or mantra that keeps you feeling positive?
I always try to remind myself that it’s just one day and tomorrow is a brand new one. When I have a bad day, it’s typically because I haven’t slept enough or I’m not eating very well. Some of my favourite mantras are:

‘You never know how strong you are until being strong is the only choice.’

‘Happiness is not determined by what’s happening around you, but rather what’s happening inside you.’

What’s your favourite breakfast of the moment?
I’ve really been going through a savoury phase and I am loving eggs with some chopped organic turkey breast, broccoli, spinach, avocado and cilantro. I cook it all in one pan and top with some turmeric (anti-inflammatory aid), cayenne pepper (boosts metabolism and burns fat) and a dash of Himalayan sea salt and pepper.

Do you have any beauty essentials that you never travel without?
Sunscreen! I’ve gone through many years without wearing it and now that I’m nearing my 30’s I’m realizing just how important it is. I’d rather do prevention then get a face lift! I cannot leave without my Inika mineral foundation, as well as my Nars blush and Nars nude lipstick. Those are my go- to items. I don’t care if I never brush my hair or wear mascara as long as I have a bit of cover up and nude lipstick!

In your lifetime, who has inspired you the most?
Of course, my parents inspired me as they are both from London and moved (separately) to the US where they met each other. They both are very into fitness which I love. I have always been inspired by Miranda Kerr as she has such a great outlook on life. I don’t really look to any one person, I get small things from different people that inspire me whether it’s an account on Instagram, a celebrity or someone I know personally.

Check out her awesome blog, Stay Sharp Be Strong or find out more about her 5 Day Detox here!

#ThrowBackThursday – We Take A Look At The History Of Vaseline And It’s Latest Product!

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Winter is coming. Have you got your Vaseline at the ready? With over 140 years in the business, Vaseline is a brand that has made the health and beauty wall of fame yet continues to grow from strength to strength. Certainly, Vaseline is not going to disappear from the shelves anytime soon.

And to ensure we don’t forget to power of petroleum, Vaseline are proud to present their new Intensive Care range, a lotion available in four varieties to nourish and nurture your skin back to 100% hydration. Packed with a special blend of healing humectants and magical micro-droplets of Vaseline Petroleum Jelly, it is no wonder that the product is exceeding the hydration promises made by other brands.

But how was the potential of petroleum discovered?

Impressively, petroleum jelly was first used by oil workers in the form of ‘Rod Wax’ to heal their cuts and burns. In 1870, it was Robert A Chesebrough who saw the potential in such a substance: he extracted the usable petroleum jelly from the wax and marketed the product as Vaseline. Its success was down to its effectiveness, and before long it was the number one product to prevent chapped lips, skin sores and blisters.

From then on, the variety of benefits Vaseline provided were celebrated. Mothers began using it as an absorbent shield for diaper rash, teenagers would use it as an alternative to lip gloss and professionals working in extremely cold conditions (such as the North Pole) would use it to relieve dry skin as it didn’t freeze! Vaseline was versatile, practical and credible, securing its home not only in the first aid box but also the make-up bag.

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This present day, Vaseline has proved that it is passionate about looking after one of the most intriguing organs we have. Our skin not only protects us from weather extremes, infection and injury, but it also has the ability to recreate and regenerate itself. It stretches, yet springs back to cover our bodily form. It is waterproof, yet it can emit water. Vaseline has been on quite a skin-care journey to ensure we keep our skin in the best condition possible – due to its health and beauty heritage, we can feel confident that all Vaseline products strive to restore our skin back to the best it can be.

Therefore we are super excited about the new Intensive Care range that promises to live and breath this ethos. In each lotion contains the dry skin healing micro-droplet of Vaseline Petroleum jelly, except they are triple purified to be 100% pure and safe. By making a strong protective shield on the skins surface, any natural moisture produced by your own skin cells is locked in, preventing the skin from unnecessary dryness and irritation. By sealing the skins natural moisture production, your skin remains naturally hydrated, rather than being blocked by excessively thick creams that struggle to be absorbed. By returning skin to its natural ph, natural exfoliation and the accelerating of the skins own natural barrier recovery, your body will perform like clockwork, returning you to the best version of you.

But what variant is your dry skin crying out for?

If you have extremely dry skin…Vaseline Intensive Care Advanced Repair – Fragrance Free:

Clinically proven to heal dryness in five days, indulge in this rich, luxurious lotion for a truly nourishing experience. Suitable for sensitive skin, this moisturizer absorbs fast, is non-greasy and fragrance free, leaving you smooth, soft and satisfied without unwanted residue or scent. Your skin is the largest, most protective organ in your body – let it be as beautiful as it should be.

If you have broken, red or irritated skin patches…Vaseline Intensive Care Essential Healing:

Clinically proven to protect, perfect and pamper for three whole weeks, you can guarantee that your sore, dry skin irritations will be soothed in no time. Be prepared for the ultimate healing journey as not even the autumnal weather conditions can hinder your gorgeous glow!

If you’re passionate about the power of plants…Vaseline Intensive Care Aloe Soothe:

For centuries Aloe has been a known remedy for skin irritations and inflammation. Used by the ancient Greeks to heal war wounds, the combination of aloe and petroleum jelly makes this lotion the perfect protective powerhouse. Feel nourished and conditioned for a whole three weeks, whilst enjoying the refreshing scent to calm your senses.

If your crazy for cocoa…Vaseline Intensive Care Cocoa Radiant:

Radiate from head to toe whilst you smell delicious with this cocoa butter lotion. This lotion delivers you back to normality, and smells good enough to eat. Summer may be officially over, but the cooler weather is no excuse for dry, flaky skin. Here’s to the super sweet sexy you!

So don’t put up with dry, cracked and sore skin this season. Let’s appreciate our skin as one of the greatest gifts we have the pleasure of wearing. It deserves some tender loving care, don’t you think?

All of the new VaselineIntensive Care lotions are available in 200ml (RRP £3.29+) and 400ml (RRP £5.39+) sizes and are available September 2014 at food, drug and mass retailers nationwide. For more information, click here.

words by Olivia Murphy

Hip & Healthy Promotion

All Good Nosh – Say Farewell To Sugar And Yeast With Nosh Detox!

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Does your system feel off balance? Is the autumn season making you binge or crave comfort foods? Every once in a while, our bodies need (and deserve!) a little detox. Signs of tiredness, fatigue and irritability are key clues that your system is run down and in need of nutritional TLC. So sit back, relax, and let the Nosh Fat, Sugar and Yeast free diet restore your inner (and outer) wellness!

But why remove these food groups in particular? For one very good reason: yeast and sugar are a devilish dynamic duo. If your diet allows them to chum up, be prepared to suffer the consequences of these bullying besties. Why? Yeast thrives on sugars, a feasting process that robs your body of the essential nutrients needed for everyday bodily functions. Fat, dairy, glutinous grains and processed foods are rich in sugars, an environment that fosters yeast overgrowth and facilitates a bad bacterial feeding ground.

The solution? Banish the badies, and eat clean! Geeta Sidhu-Robb, (founder of Nosh Detox) is committed to restoring her clients to their best potential condition and wellbeing. She claims: “Doing a detox allows your body to catch up and process all of that build up bringing your body into homeostasis or balance.” Passionate and professional, you can feel confident that your health is in safe hands when you allow Geeta’s detoxification programme to transform your system in a matter of seven days.

Delivered to your very door, Nosh provides the perfect meal plan to safely and systematically remove all sugar and yeast from your system. Following a yeast-free diet can often alleviate symptoms of irritable bowel disease, migraines, rheumatoid arthritis, chronic ear infections, asthma, and attention deficit disorder by reducing the candida level within the body. Candida albicans is harmless yeast that naturally occurs in the body, however a poor diet can cause it to be produced at an alarming rate, which makes you feel less than your best. And don’t forget, following a fat, sugar and yeast free diet is also a good tool for weight loss when paired with exercise. Many followers of this diet report increased energy and a decrease in episodes of fatigue – clear proof that Nosh gives your system a kick-start onto the road of recovery!

Each day the Fat, Sugar & Yeast Free Programme includes three meals and two snacks, full of nutritional wholeness. Tantalise your taste buds with a crispy golden salmon dinner, warm your insides on a cold autumn morning with a raw porridge breakfast and ensure you never feel hungry with sustaining seed snacks or even Nosh’s own raw milk. What’s more, an optional ‘Anti-Cravings Supplement Box’ is thrown in for a little additional help, containing probiotics, Pau D’Arco, Acerola Cherry Power (vitamin C), Candida Albicans (we all need a little yeast in our bodies!), Vitamin B complex, Oregano Complex and camomile tea.

Each meal is different, seasonal, and perfectly prepared to fit in with your hectic lifestyle. With Nosh, you will no longer be found marching up and down supermarket aisles laden with produce. No longer will you be found scrutinising labels and nutritional values on food packets, counting calories, sugar and salt contents. Detoxing slowly, steadily and healthily couldn’t be easier, so roll on the calm, collected and cleansed you!

But out of the thousands of programmes available, why choose Nosh? Let the awards do the talking. Winner of the ‘Best Diet Delivery’ award in 2009 (Zest magazine) ‘Best Detox’ in 2008 (Vogue magazine) with celebrity clients such as Georgia May Jagger and Rachel Stevens, it is easy to see why Nosh is the number one brand to go to for guaranteed results and satisfaction.

If that wasn’t enough, Nosh is offering exclusive, discounted offers to us Hip and Healthies! Check out the 7 day yeast/sugar free food programme promotion here and get 3 day cleanse for just £99 and be sure to receive your 15% discount from the Vitamin Infusions (Drips) at an exclusive discount by using the promo code: hhinfusion15. This can be used via the website or over the phone: 0845 257 6674

So hurry Hip and Healthies! Make sure you feel fab as the festive season fast approaches. It’s real good Nosh!

words by Olivia Murphy

Bakewell Tarts – Nākd

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Hip & Healthy love Nākd bars and are excited to share with you all, these cute, bite-sized Bakewell Tarts that are super delicious and also gluten, egg, dairy and refined sugar free!

Serves: 20

Preparation time: 15 minutes, plus 15 minutes chilling

Cooking time: 15 minutes

 

For the shortcrust pastry:

150g plain gluten-free flour

75g dairy-free soya spread

2 tsp agave nectar or maple syrup

75ml cold water

 

For the filling

30g dairy-free soya spread

3 tbsp agave nectar or maple syrup

25g plain gluten-free flour

50g ground almonds

3 Nākd Bakewell Tart Bars

Flaked almonds, for decorating

 

Method:

Heat the oven to 170c and lightly grease a mini muffin tin.

To make the pastry, start by sifting the flour into the bowl of a food processor and adding the soya spread. Blend until the mixture resembles breadcrumbs. Alternatively, mix together in a bowl using your fingertips. Transfer the mixture to a separate bowl and stir in the agave nectar/maple syrup and a small amount of water at a time until a smooth dough comes together. Wrap it in cling film and leave in the fridge for 15 minutes, whilst you prepare the filling.

Make an almond Frangipane by creaming the dairy-free spread and agave nectar/maple syrup together, then adding the gluten-free flour and ground almonds, mixing until well combined.

Once the dough has chilled, roll it out between two sheets of cling film to about 1/4cm thickness. Use a cookie cutter or upside down glass to cut out pastry shells to fit into the mini muffin tin.

Start filling the shells with bits of the Nākd Bakewell Tart bars, by rolling them into small discs to fill the bottom of the shell, coming up a third of the way.

Spoon the Frangipane mixture on top and flatten with your finger to create a smooth top. Decorate with the flaked almonds and brush the tops with a little dairy-free milk.

Bake for 15 minutes, turning half way to ensure an even bake. Leave to cool and enjoy!

Recipe: Amiee Ryan, Wallflower Girl

 

Our Fave “Healthy Babes” Top Healthy Habits!

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Calgary Avansino – Health Journalist
When you are planning a meal, make vegetables the central focus and then add on from there. Too often, people think first about what protein or carbohydrates they create a dish around. They pile meat or fish, potato or pasta onto their plate and everything else becomes an afterthought or a side dish. Start changing how you prioritise your food and begin putting vegetables first!

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Madeleine Shaw – Nutritionist
Be kind to yourself. As woman we compare ourselves to others all day long. Give yourself a break and start being kind. Instead focus on all the flabby bits, focus your attention on everything you love about yourself, the more you focus on this the more it will grow.

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Paola Di Lanzo – Founder of Paolas Body Barre
I’d say my healthy habit (or addiction) is eggs! As I’m always on the go and busy racing from one class to the next or from one school drop off to the next, I need healthy “fast foods” and eggs are so easy to prepare! They are loaded with high quality proteins, vitamins, minerals and good fats! Whether it’s baked with avocado, or scrambled with spinach, tomato and parsley, eggs have to be my number one healthy habit!

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Cat Meffan – Fitness Blogger
I use my toothburshing time wisely – when giving my teeth a good clean twice a day I use the time to multi task. I’ll either stretch out my quads & calf muscles or I’ll do pliés, heel raises, squats or a wall squat hold for as long as possible. Obviously it’s a lot easier to do if you use an electric toothbrush!

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Danielle Copperman – Model And Qnola Founder
I love to do ten minutes of yoga or meditation a day and schedule in time, even if it’s not for long, to really let go and switch off. Even if it’s in your bedroom and you just lie down for 10 minutes, it can really sooth the soul. I also include essential oils too for a really relaxing, balancing experience.

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Saskia Gregson-Williams – Founder Of Naturally Sassy

My healthy habit is to be prepared. As boring as this sounds, for me it’s absolutely key to keeping healthy and happy! I always make big batches of raw chocolate balls  and sugar free mulberry & apricot bars from my blog to snack on during the week. I make sure to organise my bag the night before, so if I ever have the munchies I have something nutritious on hand! I’m also a big fan of Inner Me’s Energise Capsules, these are my go to’s to keep me sustained and energised throughout the day – I can’t remember the last day I went without this incredible supplement.

Healthy Habits Day Six – Boost Your Energy!

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We are almost at the end of our Healthy Habits Seven Day Challenge with Inner Me! We hope you’re all feeling positive, healthy and happy after your week of adopting new and exciting habits! Today, we’re going to provide you with some helpful and extremely easy ways to boost your energy and vitality as the days get darker and temperatures get colder – because there’s nothing better than feeling energised and motivated to live each day to it’s fullest!

Maca
This super sonic powder is awesome at keeping your energy levels up and it’s a great alternative to caffeine and other stimulants. Originating in Peru, Maca powder has been famous for its ability to boost endurance and energy as well as supporting regular hormone function. According to legend, Maca was popular amongst Inca warriors for increasing strength and stamina before heading into battle. It’s also got the most delicious malty, caramel flavour and you can’t beat a spoonful in your morning porridge for a truly energised day ahead! We love Organic Burst’s Maca Powder!

HIIT
If you’re looking for a workout that’s going to leave a spring in your step, you need to get on board the HIIT band-wagon. Also known as high intensity interval training, this form of exercise is short, tough time effective. The method to this metabolism boosting practice is that you perform an exercise using every last scrap of your energy for 40 seconds, and then completely rest for 20 seconds. We love taking this concept on the spin bike! Warm up for two to three minutes and when you feel your muscles are ready to go, crank up the resistance and peddle as fast as you possible can for 40 seconds. After your time is up lower the resistance back down and rest for 20 seconds. Repeat this 8-10 times and you’ll be good to go! If you’ve done it right you’ll be pretty knackered straight after but when your heart rate gets back down to a steady pace, you’ll feel totally energised and uplifted, and only taking 10 minutes out of your day is an extra bonus!

Catch some Z’s
Getting enough sleep may be a totally obvious tip to achieving greater energy levels and alertness during the day but it sure is a good one! It’s a vital moment during our daily lives when our bodies recharge and reset before the next working day. How can you expect to feel at your optimal health if you don’t give your body enough time to restore it’s self? In 21st century terms, it’s like expecting your iPhone to retain its battery for days and days without charging it! (Anyone who has an iPhone will know that’s pretty much impossible!). Getting your recommended seven to eight hours snooze time a day will help decrease lethargy and fatigue and amazingly, will help boost immunity and your body’s ability to fight infections!

Matcha Tea
Forget energy drinks and sugary coffee concoctions, green tea is the way to go if you need a super healthy afternoon energy boost! Made from dried and powdered green tea leaves, it’s incredibly potent and packed with antioxidants. Matcha contains two important amino acids called Theophylline and L-theanine. The reason why they are so important is because they work together with the naturally occurring caffeine to give you sustained energy for up to 6 hours. No crazy energy spurts and no zombie crashes either! You can expect to feel a sense of productivity and subtle alertness but without the jitters from regular caffeine hits. It’s a winner in our books!

Cut Out Sugar
Just when you think sugar is evil enough, it gets worse! Apart from causing inflammation in the body, spiking our blood sugar levels and promoting fat storage, sugar can seriously effective our energy, and not in a good way. Sugar is essentially a stress on the body and while your insides are busy trying to process this toxic substance, you can become very tired and lethargic. Although you may initially feel a high, approaching fast behind, will be a sudden “crash” in energy that will leave you feeling moody and grumpy. Time to say goodbye to the sweet stuff!

Inner Me “Energise Me” Supplement
Bursting with essential vitamins and minerals, we always turn to Inner Me’s Energise Me supplement when we need that extra support for our energy levels and metabolism function. Vitamins B6 and B12 are brilliant at converting food to energy, whilst Vitamin D works at maintaining normal muscle function (great for all you gym bunnies). On top of that, Inner Me have also included magnesium, to aid in reducing fatigue and Chromium, to help regulate blood sugar levels which play a huge role in feeling lively and spritely! Fancy getting your hands on our fave supplement? Enter the code “HH20” at the Inner Me checkout for 20% off! Hurry, this offer ends midnight on Sunday!

words by Molly Jennings

Healthy Habits Challenge Day Five – Have A Green Juice Every Morning!

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It’s day five of our healthy habits challenge with Inner Me, and we are feeling full of energy and even healthier than we did before! Today, we all about the green juice – Oh hail the green juice! Full of antioxidants, vitamins, minerals and all round goodness, we’re sharing with you three of our favourite recipes to help you go green for good this month!

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Naturally Sassy

Saskia’s Green Juice recipe is full to the brim with all kinds of green leafage and detoxifying properties! We love the added flavour of apples to give the flavour a subtle sweetness and this one is a definitely great hangover cure!

Ingredients – Serves 2

2 Apples

1 Cucumber

2 Handfuls of Broccoli Florets

4 Stalks Celery

2 Handfuls of kale

Juice 1/2 Lemon

A knob of Ginger

Method – Put everything in a juicer and enjoy! (We will!)

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Madeleine Shaw

Maddy’s Best Green Juice Recipe is simplistic, delicious and super easy to make. We love the tang from the lemon and the freshness of the celery really comes through. Enjoy this immune boosting juice as a pick-me-up afternoon snack!

Ingredients

3 Celery Stalks

1/2 Cucumber

1 Pear

1 Lemon

2cm of Fresh Root Ginger

Directions

Simply juice, stir and enjoy!

 

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Hip & Healthy

Our Jolly Green Giant Juice (Well it’s really a smoothie but who cares right?), is packed with plant-based goodness and contains skin superhero, avocado! For a nourishing post workout snack, this recipe will certainly hit the spot!

Ingredients:

 1/2 large avocado

1 pear

2 cups spinach

1/3 cup coconut water

1 tbsp hemp protein powder

1 tbsp chia seeds

Method: (you guessed it) Blend!

Healthy Habits Challenge Day Four – Get Into Soaking And Sprouting!

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Welcome to day 4 of our ‘Adopt Healthy Habits’ Challenge with Inner Me! We hope you’re feeling more positive, strong and confident about yourself! Our healthy healing week continues with even more hip and healthy habits that will, quite literally, restore and replenish you to the best you can be. So what is our theory this Thursday? Go back to your roots and start soaking and sprouting!

There is no questioning the goodness of seeds, beans, nuts and grains. High in fiber, protein, omega 3 fatty acids, magnesium, potassium and countless more vitamins and minerals, these mighty minions are one of the greatest natural remedies to counter cardiovascular disease, osteoporosis, lower inflammation, promote good digestion, stabilize blood-sugar levels, reduce risk of type 2 diabetes and heart disease, lower cholesterol, promote healthy hair, skin, nails, eyes…need we go on?

These body-boosting beauties are a fun favourite not only for vegans and vegetarians, but for fellow hip and healthy foodies who understand the benefits of eating foods that have not been tampered with. Eating a raw diet is the best way of ensuring that your body benefits from all the nutrition it deserves. The fundamental principle behind raw foodism, is that plant foods in their most natural state – uncooked and unprocessed – are the most wholesome for the body.

However, clever Mother Nature equipped these foods with anti-nutrients to protect them from insects, predators, bacteria, viruses and fungi. The most common anti-nutrient is phytic acid, a compound that inhibits mineral and nutrient absorption in the body. This is inconvenient for us wholefoods lovers, but there is a solution…hurray for soaking and sprouting!

Soaking your nuts, seeds and legumes ensures that these anti-nutrients are naturally eliminated from the outer-coating. Why? It mimics the natural germination process by providing enough moisture, warmth and acidity. Germination neutralizes anti-nutrients by helping increase phytase activity (an enzyme that helps break down phytic acid) to ensure our insides can reap all the nutritional benefits on offer.

Health and nutrition expert Vicki Edgson lives and breathes the soaking and sprouting methodology. Vicki praises how soaking and sprouting ‘awakens’ the enzymes, activating the protein content which brings out the very best of that sprouted food: ‘the active protein is superb for healing and repairing the gut in particular, containing many prebiotics that feed the cells lining the intestines, and ensuring a well-functioning digestive system.’

What’s more, sprouted beans and seeds are one of the few vegetarian foods with all nine amino acids, the building blocks of collagen and elastin. Before scientists formulate the elixir of youth, put your skin-aging worries to one side and eat yourself beautiful!

But what about the preparation, we hear you cry? Never fear, for people with even the most hectic of lifestyles will find soaking and sprouting effortless. Taking one or two days to develop, simply soak overnight and then rinse every morning and evening until the sprouts appear. ‘It’s as quick as brushing your teeth’ claims Vicki. When ready, simply sprinkle in salads, soups or use as the perfect garnish to any meal. Vicki swears by spirilised courgettes and carrots, with finely sliced radish and topped with a mixture of sprouts, with an argan oil and orange juice dressing: ‘I have a version of this for lunch virtually every day, together with a bowl of soup, and its lean, mean and energy-packed.’

So what are you waiting for? Why not try alfalfa, split peas, mung bean, radish seed, sunflower seeds or puy lentils to funk up your favourite foods? Why not smother that smoothie with those energy-providing B vitamins? Even your morning cereals can benefit from a chia seed boost of body-loving nutrition. We love our Over-Night Oats Recipe which promises to deliver a hearty bowl of porridge perfection: Simple, sumptuous and of course superabundant in superfood sustenance!

Be good to yourself this autumn, by soaking and sprouting yourself to the best version of you.

words by Olivia Murphy

Healthy Habits Challenge Day Three – Don’t Risk The Radicals, Cook With Oils That Don’t Harm!

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One of the most fundamental rules pursued by the health-conscious is the consumption of a diet low in saturated fat. For years we have been taught that a diet high in saturates can increase the risk of high cholesterol, blood pressure, heart disease, diabetes and of course, obesity. But it is not just the types of food we consume, it is also just as important to be conscious of the way these foods are cooked too. Have you swapped cooking your dishes in butter to a leaner olive oil? Then be prepared to face the food faux-pas facts!

Significantly, saturated fatty acids pack together tightly, giving them an incredibly high smoke point and melting point. This means that when heated to high temperatures (when cooking) these mighty saturated fats maintain stability. In fact, the real enemies when cooking in high temperatures are polyunsaturated fats. These acids are very unstable as they do not pack together very well at all. This is bad news, as each broken molecule becomes a free radical when heated up. Therefore, oils that contain a large percentage of polyunsaturated fats and a low percentage of saturated fats are the worst choice to cook with.

But what exactly is a free radical? And why should it be avoided at all costs?

Any molecule or atom which has an unpaired electron in its outer orbit is known as a free radical. Free radicals are highly reactive, and if not controlled, damage occurs in different parts of the body. These demons cause oxidative damage to DNA, which can directly influence cell growth and development, cell survival and likely increase your risk of cancer, aging and other conditions like inflammatory disease.

The science is in the statistics. Understandably, sunflower oil, olive oil and sesame seed oil seem like healthy alternatives, being less than 15% saturated fat in contrast to butter which is a staggering 68%. But don’t fall for the food-fact-fallacy! When knowledge about smoke points, melting points and molecule stability is taken on board, you have no choice but to admit that saturates are the most saintly supplement you can use to cook your food in!

So what should we really be cooking with?

 

REAL BUTTER (but none of that low fat, margarine rubbish!)
If your Hip and Healthy like us, you know that any light or low-fat alternatives (especially in dairy products!) are full of nasty trans-fats and hidden sugars. When it comes to cooking with butter, we are only interested in the 100% organic good stuff. Why? Its pure, high in saturated fat and minimal 4% of polyunsaturates, ensures that these molecules are not broken down into free radicals.

So, if you take on one health tip, banish the butter beguilement. Believe it or not, butter is rich in the most easily absorbable form of vitamin A, which is necessary for thyroid and adrenal health. It also contains lecithin, linoleic acid and arachidonic acid, which is essential for cholesterol metabolism, protects against hardening of the arteries, cataracts and pineal gland, and ensures healthy brain function and cell membrane function. Who knew that butter could protect against cancer, be a muscle builder and immunity booster? If your digestion doesn’t mind a lick of dairy, cook your food in a whole lot of goodness by discovering the beauty of butter!

 

GHEE  (like butter, but clarified!)
Regular butter contains tiny amounts of sugars and proteins and for this reason it may get burned during high-heat cooking. What’s more, butter might not be the best choice for the dairy intolerant. However, ghee is the perfect alternative, being a purer, clarified version. This means that all the lactose and proteins of regular butter are removed, leaving you with pure butterfat and a sinless 3% polyunsaturates. But the health benefits do not stop there. Rich in the oil soluble vitamins A, D and E, antioxidants K2 and CLA which contain anti-viral properties, and butyric acid which aids digestion, your immune system and intestinal wall will benefit greatly. If that wasn’t enough, ghee is anti-inflammatory, and can even aid the prevention of cancer. So, just to clarify, this purified butter is a positive powerfood!

 

COCONUT OIL  (The king of cooking oils!)
Being a shocking 91.9% saturated fat, it is no wonder that dieters feel they must stay well clear of this cholesterol-inducing nightmare. But think again! Coconut oil consists of a teeny 1.9% polyunsaturated fat and has a super-high smoke point due to its high melting point. This makes coconut oil perfect for cooking at high heat, being one of the most stable cooking oils on earth.

And the amount of health benefits may just surprise you. Alice Mackintosh, nutritionist at The Food Doctor, explains: ‘Coconut oil has the added benefit of increasing metabolism in the liver, and may even aid weight loss. It also has wonderful immune supporting properties owing to the presence of anti-bacterial lauric acid.’

It is this presence of lauric acid, capric acid and caprylic acid that labels coconut oil as antimicrobial, antioxidant, antifungal, antibacterial and anti-inflammatory. And so, coconut oil has the ability to improve your hair and skin, calm stress levels, reduce high cholesterol, dental quality and bone strength, and not to mention provide relief from kidney problems, heart diseases high blood pressure, diabetes, and cancer. Who knew that a product so high in saturated fat could be so salubrious?

Alice also suggests that we try opting for ‘virgin’ or ‘extra-virgin’ coconut oil as ‘this has more antioxidants and a richer coconut flavour compared to refined coconut oil. Conversely, if you don’t want the coconut flavour, go for coconut butter, which has been de-coconutted!’

Its official, we are totally nuts for cooking with saturates.

words by Olivia Murphy