You’re Invited to a Hip & Healthy Wellbeing Event!

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H&H invitation email

We are excited to invite you to our exclusive wellbeing event at The Hoxton Hotel, London, where you’ll be able to enjoy an evening sipping on Jax Coco coconut water or Nosh detox smoothies; listen to Alice Mackintosh, the nutritionist from The Food Doctor, give a talk on how and why we should cut out the sweet stuff – sugar; book yourself into a free 30 minute yoga class with Frame; or sit back and relax whilst Perfect 10 Mobile Beauty give you a little TLC; plus there will also be tasty little health snacks from The Detox Kitchen!

And we will also be popping up our stylish activewear store so that you can browse and buy all of the fantastic fit brands we have – and we’ll be offering a 15% discount on the night too! Brands include stylish names in fitness wear such as Lorna Jane, Striders Edge, Five Feathers, HPE, Lexie Sport, Pepper & Mayne, Splits59 and Lole!

Frame Yoga Classes:

6.45pm

7.30pm

8.15pm

Alice Mackintosh’s talk on Sugar-Free Living:

7pm

Dress Code: Fit

Price of entry: Free!

RSVP: [email protected]

How to Get Some Energy

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If you only do one thing this week… Get some energy!

Post Christmas blues? We totally feel you! January can be such a drag…but only if you allow it to be. It’s time to pick up the pace and get our energy flowing! How you might ask? We’ve got some super tips to get you into fifth gear. 2014…we’re coming at you full speed!

Power Breakfast
Getting your breakfast right is vital for boosting your energy and sustaining your blood sugar levels. The reason we have breakfast is quite literally to “break the fast”. Our bodies have usually gone at least eight hours without food, so breakfast is used as our fuel for the day ahead. My personal favourite has to be a bowl of porridge made with almond milk and sprinkled with lots of seeds, berries and a dash of cinnamon. Perhaps you fancy something more savoury? I love avocados on rye toast with a drizzle of lime and chopped spring onions. But the key here, is figuring out what works best for you, so take this opportunity to experiment with different foods.

Exercise
It may seem like a backwards way of thinking but getting your body moving when you’re feeling a bit tired and sluggish is the one of the best ways to increase energy. When we exercise, we experience an increase of blood flow, which helps deliver more oxygen throughout our bodies, leaving us feeling more alert and awake. And lets not forget those endorphins or “happy hormones” as some people like to call them! Research has shown that exercising releases these hormones giving us a feel-good sensation. So get down to your local gym or park and get those muscles moving!

Matcha Tea
Matcha Tea is just brilliant. Not only does it come up top marks in the antioxidant department, it’s also a great alternative to coffee. Matcha tea does contain caffeine but it contains one ingredient that separates it from coffee. Tannin is a compound found in matcha tea that slows down the absorption of caffeine into the blood stream. This results in a gradual release of caffeine over the course of six to eight hours, unlike coffee where the hit is almost instant. So if you’re looking for an energy surge without the jitters and crashes from coffee then definitely give matcha tea a go. H&H loves – Teapigs Matcha Tea

Nibble
Another super easy way to keep your energy levels up is by snacking more. Letting yourself go hungry between meals can cause your blood sugar levels to fall dramatically, making you feel tired, lethargic and even nauseas, so making sure you’re eating every three to four hours will help keep them regulated. Snacking will also help keep your metabolism fired up and it’ll prevent hunger pangs from turning into serious cravings! Hummus and oatcakes or a handful of nuts and berries are some perfect choices for nutritious, energy-boosting snacks. H&H Editor, Sadie, loves snacking on avocados with a squeeze of lemon juice and a pinch of salt! Whatever you choose, ditch the sugar and make sure it includes a form of protein.

Electronic Vacation
In this century, we are consumed by things like social media and emails and it’s all at the tip of our fingers thanks to the invention of the mobile phone. That means wherever we go in the world, as long as there’s Wi-Fi we have access to them! This constant access we have can be very draining, can zap our energy. Other modern day culprits include the television and computers/laptops. I’ll be the first to admit, I’ve been known to be watching the TV whilst working my laptop with my phone sitting next to me! That is one electronic overload! So what I’m suggesting is to take some time off from anything electrical. Use this break to get outside – fresh air is a great natural energy booster and it’s a brilliant way to connect with friends and family. You’ll be surprised at the amount of time you have on your hands to do other things. Get stuck in to your “to do list” or take the time to cook a new recipe from scratch. Your mind will feel clearer and lighter and you’ll feel elated at how productive you’ve been! Get to it.

words by Molly Jennings

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How to be Hip and Healthy in Rio de Janeiro

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words by Alice West

One of the first thing I was told by locals in São Paulo about the difference in fitness culture between there and Rio de Janeiro, is that ‘the women in Rio are strong’. Allowing for some language barrier I didn’t touch down in Rio one week later imagining a city full of female body builders, but I did expect Copacabana beach to be full of scary fitness fanatics, pushing themselves to the limit and kicking sand all over the place. What I did fine, refreshingly, was a city that seems to seamlessly combine healthy living, fitness and social life.

Something that goes hand-in-hand with the healthy, happy ethos in Rio is an awesome display of body confidence that’s actually quite catching rather than – as you might expect – a little intimidating. Everyone (and I mean everyone…) wears a bikini on the beach, and the guys wear either teeny tiny Speedoes, or surf shorts if they’re hitting the waves. Covering up simply isn’t an option, and whilst topless sunbathing is a big no-no here, skimpy bikini bottoms are positively de rigueur for everyone. Not a one-piece in sight and you’d even feel silly in little bikini shorts. Trust me, I did on my first day here.

So in a city with twenty five miles of beaches and a subtropical climate, day-to-day life revolves around the seaside and all the coastal roads include a mini lane alongside the promenade for joggers, cyclists and skateboarders. And in a country whose staple diet revolves around rice and beans plus plenty of meat and fish, Cariocas (Rio locals) are fit and strong with energy to burn and plenty of space to do it in. Brazil also has a huge Japanese population – the largest outside Japan – so good sushi is available everywhere and even in the most South American-looking eateries.

And everyone’s at it here – fitness really is for all. Brazilians of every age, shape and size are out first thing in the morning, on their lunch breaks and after work, jogging along the beach roads or powerwalking and chatting with friends along the sand. They’re doing pull-ups on the workout stations positioned every few hundred metres along the promenades, and they’re meeting friends for fun and relaxed beach circuits after work.

Now don’t get me wrong, there’s a significant amount of posing done in the process, and especially on the somewhat macho workout stations. But nobody seems to be sprinting around with heart rate monitors on, nobody’s obsessively checking their pace on their running watch. In fact, the standard speed is something between a power-walk and a jog. This sort of fitness seems far less focussed on the end product and more immersed in the power of the moment, which I love.

For a refreshing pick-me up or a cooling palate cleanser after a Brazilian feast, head for a smoothie bar like Yogoberry and order an Açaí. Pronounced a-sigh-ee, the native Açaí berry is a super anti-oxidant thought to be more powerful than the blueberry, sold widely and cheaply in either smoothie or sorbet form all over the city. For a refreshing drink on the beach, ask for coco at the nearest bar and they’ll bring you – yep you guessed it – a cold coconut with a straw, for about a pound. I got quite addicted to these…

So for a healthy holiday in Rio, just bring your running shoes. A jog along the promenade is safe enough during daylight hours but keep your headphones out, bring a friend and steer clear of the central beaches like Copacabana and Ipanema once it’s dark. Like any big city, common sense needs to remain switched on at all times here.

Rio is just as stunning away from the coastline, too, so pay a trip to Tijuca National Park and think about bypassing the funicular and hiking up Corcovado to meet Christ the Redeemer – only with an organised tour, of course. The city’s botanical gardens are a wonderful respite from the hustle and bustle of downtown, and you’ll get a great view of the mountains through the palm trees on a clear day. Surfing is big here, and best done in lovely Barra da Tijuca, where novices and pros take to the waves together in the clean, rolling surf.

Nightlife in Rio is famously vibrant, and no trip is complete without visiting a samba club and dancing all night to its infectious beat. Rio Scenarium in Lapa is a safe but lively option – floor upon floor of jazz, samba, electro, pop… and dancing. Lots and lots of dancing. And you can’t dance the samba without having tried a Caipirinhia – the national cocktail of Brazil. Cachaça and loads of fresh squeezed lime muddled with crushed ice and sugar make for a surprising punchy but low calorie drink. Just be careful – they’re strong!

Promenade

 

Top image available to buy as a poster here.

Let’s Get Physical: Secrets behind the Super Motivated Healthies & Fitness Fanatics

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How do our favourite healthies in the industry keep motivated? Rebecca Dalby gets their top tips and finds out if they really do practise what they preach

Ever wondered how the trainers who motivate you to keep fit look after themselves too? What or who keeps them motivated? How do they stay healthy whilst juggling busy working, family and social lives with the added pressure of us all watching? Do they ever run out of steam? We asked the top trainers from across the pond and here in the UK, what motivates them and how they manage to practise what they preach!

Ramona Braganza, best known for whipping Hollywood A-listers, such as Jessica Alba, into shape and Owner of 321 Fitness UK, admits it can be hard to get to the gym everyday particularly when traveling around the globe! Ramona explains that she makes the most out of each session by ‘training hard’ and pushing herself out of her comfort zones. Being creative and mixing up her training with Yoga, dance and kick boxing keeps the fun element and stops her from getting bored. When Ramona is back home, she contacts a local Personal Trainer to give her that extra ‘boost’ she sometimes needs on her return from a couple of months of travelling. Her 79 year old, Zumba instructor Mum is her source of inspiration and hopes to have the same amount of boundless energy at that age!

Calgary Avansino, contributing Editor of Vogue and founder of www.calgaryavansino.com practices what she preaches through ‘masterful planning’ and preparation. Each week she prepares vegetable snacks so they are ready to eat should a little munch is in need by any member of her growing family. Cooking in batches at the weekend and freezing soups, stews and sauces also ensures that quick nutritious meals can be whipped up in the evening. Lastly, arming her handbag and desk with nuts, healthy bars and gluten free oatcakes keeps the biscuits at bay!

Julie Montagu, The Flexi Foodie who is a Yoga and Holistic Health Coach plans a week ahead and slots in classes for herself around her teaching schedule. Admittedly Julie knows it is difficult to practise what you preach, however she has found some great shortcuts! One particular favourite is to stick her green smoothie ingredients in the Vitamix ready for the next day. In the morning all she need do is switch the Vitamix on and a healthy breakfast packed full of vitamins and energy is good to grab and go! Julie’s motivation is from first-hand experience. Dramatically switching her lifestyle has given her far more energy and happiness. She strives to be a great Mum, so the extra energy is very handy! Julie also wants to be a healthy and fun role model for her 4, (yes you heard it right, 4!!) children which is the driving source of her motivation.

Brooke Siler, New York Times bestselling Author and Owner of New York City’s most successful studio for authentic Pilates, uses ‘sneaky psychology’ on herself! She says “try one exercise and see how you feel” – inevitably, the moment she gets her body moving she does not want to stop! For Brooke, her main source of motivation is the amazing feeling she experiences from moving with control and the happiness she inherently receives from living a healthy and active lifestyle. For Brooke, it is more of a question of “how do you want to feel today?” and the answer for her is simple!

Richard Callender, Biggest Loser Trainer and creator of Armageddon Fitness and Urban Funk keeps on top of his fitness by training before his clients in the morning. That can mean extremely early if his first client is at 6am! However it then leaves his evenings for much needed down time. Otherwise, training alongside his clients if they are doing a long run or specifically timed resistance sessions helps to utilize his time and encourages clients to keep on going if he is by their side all the way. Interestingly, ‘the need to succeed’ drives Richard and he also has a positive chat with himself. Richard’s top tip is to ‘just make a start…. once the ball is rolling in the workout, it can be hard to then stop!’

Tara Stiles, Founder and Owner of Strala Yoga and Reebok Yoga Global Ambassador, firmly believes that ‘one of our main jobs in this life is to take care of ourselves. We can only give what we have’. Therefore, Tara schedules in daily walks, reading, knitting, daily practise and time with friends and family. Personal reflection is also high up on this Yoga guide’s agenda which enables Tara to be truly whole and connected, always listening and learning so she can be productive and help people in the world connect with themself. Authenticity is clearly paramount as a trainer/leader needs to be fully whole themself before they can help others reach that same goal.

Along with some great tips and advice, one thing is clear from speaking to these highly successful trainers. Daily motivation helps them to prepare, schedule and take action, however it seems to be personal inspiration that drives them continues to live an active and healthy lifestyle. Whether it is the life transforming energy and wholeness they personally experience from practicing what they preach, their greater desire to help others and make a difference or their beloved family which they seek to inspire or be inspired by.

We generally seek motivation from a trainer, teacher and reading article etc, but do you have a source of greater inspiration? What or who inspires you to continue to be the healthiest and happiest version of you? Tell us @hipandhealthyuk!

How to Be Healthy: 4 Simple Steps for the Healthy-Living Newbie

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There’s no doubt about it, January is the month of health and fitness. Research has shown that the most common New Year’s resolutions focus on diet and exercise, but it also shows that around 80% of these are broken within the first month. So for those that are planning to give their lives a healthy overhaul in 2014, why not make it a little easier come January, and ease yourself in gently with these simple lifestyle changes for a healthier mind and body.

1. Understand and Overhaul

When adopting a new healthy lifestyle, understanding what “healthy” actually means is key. Knowing the truth behind “fat-free” foods, for example, is pivotal for those looking to improve their health inside and out, as processed foods that claim to be ‘fat-free’ or ‘low-fat’ are often the least healthy choice on the shelf. The FDA specifies that foods labelled as ‘fat-free’ must have less than 0.5 grams of fat per serving, but while this may sound like a good thing for our waistlines, in order to make up for the lack of fat and as a result, the lack of taste, food manufacturers will often compensate by adding extra sugar, flour, salt and artificial additives to improve the flavour and/or texture. These extra ingredients will not only raise the calorie content, but they are often significantly worse for the body and digestion than the fat that was removed. Instead, opt for non-processed foods that you consume in their most natural form. If you cannot pronounce or have never heard of the ingredients on the nutrition label, move on. It is also good to note that it’s often the most staple foods that turn out to be not only the worst for you, but also (thankfully) the easiest to improve. The simplest food swaps include replacing bad carbs with good carbs by trading white bread, white rice and pasta for whole-wheat bread, brown rice and the protein-rich grain quinoa. Remember that extra virgin olive oil and coconut oil are considered healthy fats when consumed in moderation, and you can satisfy your sweet tooth with homemade peach sorbet (blend peaches in their own juice, then freeze), a couple of squares of dark chocolate or a Hip & Healthy dessert, such as raw chocolate.

2. Stocks and Shops
Before you head to the supermarket on that first healthy weekly shop, make sure you remove your stock of processed and unnatural goods. For those that have a lot of these types of products lurking in the kitchen, it may be best to do this in stages; perhaps by tackling the freezer one week, the cupboards the following week and finally, the fridge. For those concerned about wastage, check the nutrition labels of each no-no item before you throw it. If you have a lot of ready-made pasta sauces in the cupboard, for example, read the labels to assess which have the least additives (e.g. salt and thickeners) and perhaps keep one or two to be consumed during the first week to avoid excessive waste. Alternatively, remove them all, and begin making your own immediately. Remember there are many places where you can donate unwanted food, so think of it as your good deed for the day. Once you’ve cleared the kitchen, you’re now ready to tackle the supermarket. A good tip to remember is that the natural, healthier products tend to reside on the outer edges of the shop (with the demonic confectionary aisle usually located in the centre), so in order to resist temptation, avoid these aisles altogether and stick to the store’s periphery.

3. Plan and Prepare
In terms of exercise, planning what you hope to accomplish each session can mean the difference between an effective workout, and a half-hearted effort. As Kayleigh Turner Bazen, personal trainer and founder of KTraining, explains, most individuals find it easier and see more effective results if they combine different types of exercise in their regime. “A good mix of exercise programmes is important for adherence to the exercises and the enjoyment of the participant,” explains Kayleigh. “You wouldn’t watch the same movie over and over so why would you do the same exercises? You can tackle the same muscle groups on different days if necessary, but use different exercises to do so. Enjoyment and achievement are the most important things.” Being too busy is the main reason people give for opting for processed and ready-made meals, so planning and preparing your meals ahead of time can be hugely beneficial to maintenance of a healthy lifestyle. One easy way of avoiding this is to make a large batch of homemade vegetable soup on a Sunday afternoon and freeze it in portions to be defrosted each day for lunch. Similarly, choose a quick and easy breakfast such as porridge with banana, strawberries and/or raisins that takes just a few minutes to prepare but still provides a good intake of protein, antioxidants and healthy carbs. This is much more practical than expecting to make a smoked salmon, vegetable and egg white omelette every morning before work. Save these for weekends when you can really enjoy them.

And this planning goes for dinner too. Having a plan of what your final meal of the day will consist of ahead of time will prevent you stopping by the fish and chip shop on your way home. Healthy meals can be just as satisfying as the processed alternatives (if not more so!), it’s just about taking the time to prepare them. One example of a quick and easy yet healthy and tasty meal is steamed vegetables with baked lemon salmon (drizzle lemon juice over each fillet of salmon and sprinkle with pepper and dill, then wrap in foil and bake in the oven for 15-20 minutes). Delicious.

4. Realism and Rewards

And last but most certainly not least is the most important rule of all: be realistic. If your decision to adopt this new lifestyle was triggered by the desire to lose weight, then make sure your goal weight is achievable. A healthy body is the combined result of diet and exercise, so tackle both simultaneously with a diet overhaul and fitness regime that you are likely to stick to: one that allows for rest days (which personal trainer Kayleigh states are essential for body toning, muscle repair and improving muscle definition) and is do-able in terms of work and social events. As explained by personal trainer Kayleigh, “It’s important for someone that is new to exercise to be realistic about what they can achieve; a lot of hard work goes into weight loss. It’s about changing your mind as well as your body.” Because muscle weighs more than fat, Kayleigh advocates tracking your progress using measurements of key body parts rather than weight. Even if you are becoming slimmer and more toned, the numbers on the scales may still increase, but don’t be disheartened; simply judge your body improvements by your comfort in clothes and reduction in waist/thigh size, instead. “Stay optimistic but be realistic,” she advises. “It can take up to 8 weeks of exercise 4-5 times a week before friends or family notice a difference, but the individual will notice changes much quicker.” Be realistic with your goals for individual sessions too. Attempting a 15-mile run in your first week is probably not the best idea, but alternating between “20 minutes of moderate intensity exercise such as jogging or riding a bike, and 30 minutes of low intensity exercise e.g. walking or swimming,” as Kayleigh suggests, is much more likely to lead to success. As for nutrition, it’s good to keep in mind that almost every individual who lives a health-conscious life has an occasional craving that they give into. As long as the treat you allow yourself is relatively small and is limited to just once or twice per week, this does not mean your lifestyle has tipped the scales back into “unhealthy”. And when you do reach your goal, why not reward yourself with a brand new piece of stylish fitness wear so that you are inspired to continue your healthy journey!

words by Zoe Louise Cronk

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London’s New Vegan Watering Hole: We chat to Vegan Chef, Ali about the new menu at The Montagu

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Ali Parvinjah has over 14 years experience of working in the culinary industry and has worked at some of the top restaurants in the world. In 2014, The Hyatt Regency London – The Churchill welcomed Ali to create a very unique vegan/vegetarian menu for their restaurant, The Montagu, set to launch in Spring 2014. The last few years have seen a significant rise in semi-veganism with a host of celebs following suit… we’re talking Anne Hathaway and Hollywood royalty couple Beyonce and JayZ to name a few! Ali’s recipes focus on providing optimum health and incorporate delicious new twists on some classic favourites. This is definitely going to be our new healthy hangout in London. See you there!

When did you realise that you wanted to become a chef?
I realized I wanted to become a chef when I was a little boy hanging out in the kitchen with my mother as she nurtured our bellies and spirits.

What made you go in the direction of vegan cooking?
As a vegan myself, I was always looking for a new “bite”; I will always have an insatiable appetite. Through my times cooking vegan food a certain passion developed in surprising and delighting my guests with what I could create.

What benefits does being vegan have on your body?
The benefits of being vegan on the body are: the saturated fats ingested are less likely to clog arteries, the loss of body fat, less prone to getting cancer and heart disease, adequate retention of vitamins, antioxidants and minerals, and these are just a few things.

What’s your favourite vegan breakfast?
Fresh squeezed orange juice, a gigantic bowl of mixed berries, a hot cereal made of quinoa and chia seeds, and a sprinkle of coconut sugar!

Why should people choose organic?
Organic foods have less of a carbon foot print, are grown without pesticides and manmade fertilizers, and in my opinion taste better.

What’s your favourite way of including protein into your diet whilst keeping vegan?
Great sources of vegan protein are hemp seeds, raw seeds and nuts, quinoa, legumes, sprouted legumes, and some of the latest research shows a combination of certain fruits and vegetables contain complete chains of amino acids i.e. mango and kale in a raw smoothie or salad.

Are you 100% vegan all the time?
Currently I keep a vegetarian paleo diet which includes an occasional free range organic egg plenty of fruits, vegetables, seeds and nuts and excludes all milk products, whole grains, legumes, corn, soy, rice.

Beyonce and JayZ temporarily went vegan recently just before Christmas. Why do you think going vegan has become popular?
The popularity of going vegan in today’s society predominantly revolves around our new understandings of western world diseases and where they come from. The benefits of going vegan dramatically reduce the chance of inheriting disease’s such as cancer, diabetes, and heart disease.

What is your favourite dish on your new vegan menu at The Montagu restaurant in the Hyatt Regency London – The Churchill?
I write all my menus based on seasonality and local availability. Although I would love to “leak” our upcoming seasonal menu at the Hyatt Regency London – The Churchill, I won’t. I will mention a buzz word which is a vital understanding in the vegan movement: “RAW”

 Preparation of Heirloom Tomato and Cashew Cheese 5 - Portrait

 interview conducted by Molly Jennings

For more information visit: http://www.london.churchill.hyatt.co.uk/en/hotel/dining/TheMontagu.html

Introduction to the brand new Hip & Healthy E-Recipe Book: In the Hip & Healthy Kitchen

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words by Sadie MacLeod

I have been lucky enough to grow up loving healthy food. This is largely down to my mother who would get to our local Waitrose as early in the day as possible to make sure that she was able to buy the organic produce before it ran out. This sort of behaviour may seem ridiculously unnecessary to most but to my mum buying and eating good organic food was the best possible thing she could do for herself and her children. Back then, Waitrose only had about four or five products that were organic. Needless to say meal times were a tad on the repetitive side at times. What she wasn’t able to source from Waitrose, she’d get from health food stores and my Aunt who grew organic vegetables at her home. Somewhere along the line, although I am sure I protested at first, all this enthusiasm for being healthy sunk in.

Being healthy and craving food that is good for you does not come so easily to many. We joke that my sister, Saskia, Food Editor of Hip & Healthy and who wrote most of the recipes in this cookbook, only lived on smiley potato faces and fish fingers, much to my motherís complete horror, for the early part of her life. But, as Saskia’s horizons broadened and it became obvious that she was going to commit her life to ballet, she too got bitten by the health food bug. Now, nearly everything she eats serves an awesome nutritional purpose, whether it be to promote healing, endure long hours on the stage or to build her strength, she has completely shifted her mindset. She has even gone vegan.

For the past few years now, the more we have all learned about the role nutrition plays in every aspect of our lives the more we want to learn and embrace it all. We have witnessed the extreme positive effects healthy food can have on health and the healing process. A friend of mine’s mother helped cure herself of breast cancer by adjusting her nutrition and juice fasting – my friend subsequently started her own juice cleanse company. Other side effects of a healthy diet include more energy, clearer skin, reduced risk of heart disease, improved digestion, happiness, the list is endless.

Another example where I have witnessed the positive effects of paying attention to ones diet is with myself. For many years as a late teen I suffered eczema, excruciating stomach cramps, spots, bloatedness and tiredness (not a sexy combination). I thought these were completely normal for any growing teenager apart from the tummy aches, which I just accepted as normal to me. However, when I started university everything got a little bit worse and a mild form of insomnia also crept in, just to add to the barrel of complaints. I was finding that I was going home every other weekend as that seemed to be the only way to feel better. My tummy aches would stop, I’d fall to sleep instantly and my energy was completely renewed. But because my symptoms prevailed the rest of the time I eventually went to my family doctor who told me I had been lactose intolerant as a baby and perhaps it had come back as that often happens in adults. At this point I was willing to do anything and so I cut out dairy completely. My mother had already declared herself a dairy-free zone, so she was able to teach me how to replace the dairy in my diet with lots of wonderful non-dairy alternatives.

What happened afterwards was nothing short of a miracle, all my symptoms cleared up, I lost a stone in weight (that I have never put back on), the tummy aches subsided, sleep was now back on the agenda and my skin cleared up. I quickly realised that I had, indeed, like so many others, become lactose intolerant again. And the reason my symptoms cleared up when I was at home was because there was no dairy at home.

Saskia, too, had eczema since she was born and for many years it caused her horrible discomfort – as soon as she embraced a non-dairy diet her eczema completely cleared. For those who are not familiar with this horrid skin condition, eczema is a chronic skin problem that causes dry, cracked and itchy skin. It is often found behind knees, near elbows and in the creases of arms. In my sister’s case, it was all over her neck. She once described it as her snood of eczema.

Dairy is often found as a common culprit when it comes to inflamed skin conditions such as this. I, and many others, also hold it responsible for a host of other ailments; tiredness, spots, an over- production of mucus, lowered immune system, IBS and even ageing. No other animal in the world drinks another animalís milk. So when people tell you dairy is a perfect food, you can say yes – if you’re a calf. In fact about 75% of the worldís population is unable to digest the sugar found only in milk products, lactose. This is called being lactose intolerant and you have a one in four chance that you are. Dairy creates inflammation in the body, clogs arteries and suffocates hearts. You will not find it in our kitchen or in this book. Dairy is officially off the menu.

But dairy is certainly not the only offender. The possible worst assassins are processed foods and sugar, all of which play a big part in making us sicker and sadder as a nation on the whole. First, lets address the processed food debacle. If it is boxed, bagged, canned, jarred and has an endless list of ingredients (many of which you have no idea what they are) you can almost be certain it is processed. You have got to be a little bit mad nowadays to eat a diet high in processed foods. Not only are they full of sugar and salt (to mask the taste of all those e-numbers and crappy ingredients) but they are also increasingly being linked to major life threatening diseases such as cancer, obesity, diabetes, heart disease, and many, many more. This is the same for sugar.

Until fairly recently it was thought that fat was responsible for making the population fat. But we are increasingly becoming aware of the evils of sugar. It has become a widely available drug that we get hooked on from birth, and is found in everything, hidden, disguised but ensuring that you come back for more and more, and making you fat, tired, and ill in the process. There are numerous studies available proving the terrible effect that sugar is having on us as all. As I write this, just this week two pieces of research have been published that illustrate sugarís effect on our weight-gaining nation. I am behind anyone that says that sugar should be taxed, monitored and, in some cases, banned altogether. But, as optimistic as I am, that is unlikely to happen any time soon, which is why we have to take our health into our own hands.

Which leads me to explaining a little bit about this cookbook. I wholeheartedly believe that healthy eating neednít be difficult. In fact there really never has been an easier time to embrace a healthy lifestyle. The recent emergence of healthy food sources is plentiful and frequent. Any food store that doesnít have at least a small range of organic foods or dairy- or gluten-free alternatives is now pretty rare. The excuses have run out – healthy eating is easier now than ever.

This cookbook is the culmination of the tried and tested recipes of my sister and I. We have been experimenting with wonderful healthy ingredients for years and through our diets and active lifestyles we have never been happier, healthier or even hipper than we are now. Although, we have a few friends that might argue the hipper element.

Lets get one thing straight, we certainly don’t make ourselves out to be culinary wizards – these dishes will not earn Michelin stars, however they will have you and your dinner companions gawping and amazed at how deliciously healthy they are. And, like many chefs, they are part of our lifeís work created for two purposes; to taste amazing and make you feel amazing. They are quick, easy and often involve an uncomplicated list of ingredients that you have heard of. Where there are ingredients that are a bit more obscure (but none the less easy to get hold of) we explain what they are and why we use them. Saskia and I lead busy lives. Suffice to say we wrote this cookbook whilst I was working full time at a magazine, editing Hip & Healthy, trying to maintain my fitness and still make time for friends and family. Whilst Saskia is on the road to becoming a professional ballerina where she trains for up to 8 hours a day! We know that healthy eating must be easy and effortless otherwise you wouldnít be able to do it. We know this because we wouldn’t be able to either.

Through “In the Hip & Healthy Kitchen” we are asking you to do something for you. You totally deserve it. Maybe you’ve downloaded this book, as you have no idea where to start when it comes to healthy eating. Maybe you are a vegan, wellness-warrior who canít remember what sugar tastes like and your looking for some fresh new ideas. This book caters for both. Our hope is that no matter what your nutritional background, ìIn The Hip & Healthy Kitchenî will inspire you to take charge of your nutritional future. After all – there really is no time like the present.

Download the e-book here:

Cook Book I Pad

Fitspiration of the Month

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2014 is under way and H&H have decided that this year we want to bring you a new form of inspiration to keep you motivated in pursuing a healthier and happier you. Every month of 2014, we will be interviewing a person who is an inspiration to the health and fitness world. It’s a chance to get an insight into their lives at what motivated them in their own journey to becoming fitter and healthier. Enjoy!

January FITspiration: Pilates Instructor Chloe Hodgson

Hip and Healthy are delighted to introduce Chloe Hodgson! Chloe has always had a passion for fitness and soon fell in love with Pilates because of a back injury. She discovered the many amazing benefits Pilates can have on the body and mind and decided to take her passion into teaching. She trained with Stott Pilates, which incorporates modern exercise principles, and applies proven and safe practices in biomechanics, rehabilitation and athletic performance enhancement. This Pilates method works with the natural curve of the spine and helps rebalance the muscles and the joints. Based at the stylish and exclusive healthy London hangout, Lomax, she likes to give her clients a mixture of classical Stott Pilates and Dynamic Pilates to help them achieve beautifully lean bodies. Also, make sure you check out her blog, Chloe’s Pilates where she gives her tips and advice to living a healthy and fulfilling life.

What is your favourite Pilates exercise?
The full teaser because it took me about 6 months to perfect it and now I can do it, I can reap all the benefits!

Do you have a favourite quote or mantra?
Live every day as though it’s your last.

What is your go to breakfast?
Oats soaked in almond milk with a dollop of Greek yogurt, blueberries, and loads of flaxseeds, chia seeds, sunflower seeds, pumpkin seeds and sesame seeds!

What are your gym bag essentials? 
Music and water.

What songs will we find on your workout playlist? 
Losing you by Solange. Keep your head up by Ben Howard. Charlie boy by the Lumineers. Eye of the Tiger by Survivor. And anything 80’s!!

Do you have a favourite pre-workout snack? 
A banana and a handful of brazil and almond nuts.

What are the top three benefits of Pilates?
Improving posture and flexibility; Increased core strength; Improved stability and balance.

What’s your fail safe dinner party dish?
A Thai curry with brown rice and stir fry vegetables. I always have to make a pudding because I’ve got such a sweet tooth. Stewed apples and blackberries with ginger is a delicious, yet healthy dessert with a big dollop of Greek yogurt or ice cream if you feel like a treat!

Do you have any advice for a Pilates newbie? 
Be patient and stick at it. There is so much to learn and remember when doing Pilates but the more you do it, the better you will become and the more benefits you will gain.

What time of day do you prefer to workout? 
Mornings definitely! After a morning workout I’m ready for the day ahead and full of energy!

When your not teaching Pilates, what are you doing?
Cooking or hanging out with my husband and friends.

Do you have any vices? 
Anything sweet!

What is the best advice you’ve ever been given? 
Don’t regret the past or worry about the future. Just live life in the present and take positive actions.

4 Tips to Radiant Skin this Winter

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Get your glow back this winter with our expert advice…

Thought winter and tight, dry skin went hand in hand? Think again. Harsh temperatures and an overdose of central heating doesn’t have to take its toll on your skin. By making these small changes, as recommended by X Factor make-up artist Gemma Wheatcroft, you can adapt your usual skincare regime to get plump, radiant skin, whatever the weather.

Supercharge your moisturiser:

Just as your night cream is formulated differently to your day cream, some moisturisers are created especially for cold conditions. Gemma advises, “Crank up your daily hydration hit with a winter moisturiser. It’ll restore parched skin by protecting and hydrating with its richer formula.”

Kiehl’s Ultra Facial Cream is a light yet tough moisturiser that was used by the team of the Greenland First Ascent expedition – six explorers who completed the first-ever ascent of Greenland’s ice covered peaks in 2005. If it’s good enough for them… Kiehls Ultra Facial Cream, £24

Turbo boost your night cream:

Give your skin extra nourishment by adding an oil to your night cream. It will rehydrate drained skin and act as a much-needed booster for dullness. Try OLEHENRIKSEN Pure Truth Activating Oil. This 100% concentrated rose hips seed oil is unfiltered, unprocessed and cold pressed to maintain the highest potency. It’s rich in Vitamin A (which activates cell renewal to improve texture and tone of skin), Vitamin C (which boosts collagen to firm and brighten skin) and essential fatty acids, for brighter, healthier looking skin. “It’s also great on cuticles and nails,” says Gemma, “Use a generous layer with your handcream and wear mitts or socks overnight for best results.” OLEHENRIKSEN, Pure Truth Youth Activating Oil, £47

Use a light reflecting primer:

A light reflecting primer used under your foundation, like MAC Prep & Prime in Natural Radiance, will prep your skin to perfection. “It’ll hydrate your skin, smooth our dry areas for longer-lasting coverage, and bring a natural dewiness back that can get lost during the winter months,” says Gemma. MAC Prep & Prime in Natural Radiance, £20.50,

Boost your blush:

Ditch your summer bronzer for a stronger-than-normal blusher. “Use a warmer cream blush like Liz Earle’s Healthy Glow Cream Blush in Warm Rose Pink,” recommends Gemma, “Buffed onto the apples of your cheeks it will add warmth to your face and give a healthy, wind-swept, rosy winter glow.” Liz Early Healthy Glow Cream Blush in Warm Rose Pink, £16.50,

Words: Eva Caiden. You can follow Eva on Twitter: @evacaiden

Gemma Wheatcroft is a UK based make-up artist. You can contact Gemma at: [email protected].

January No-Diet Detox – it’s all about adding something healthy, not taking away!

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If you only do one thing this week… Try our No-Diet, New Year Detox!

We hope everyone had a wonderful Christmas last week! As we give 2013 a traditional, joyful send off, we welcome another year with new opportunities and a chance to have a fresh start.

Most of us are already thinking about New Years resolutions and how we can try to make 2014 a healthier one. Who’s tried giving up chocolate in the past? How did it go? Rubbish? Don’t worry your not alone! In 2012, The Daily Mail reported that out of 3,000 surveyed Britons, three-quarters admitted that after just nine days, they were no longer confident they would stick to their health or fitness resolutions for the rest of the month! It’s not surprising. As soon as you tell yourself you’re going to cut out something, it seems the brains is programmed to want it even more. So, this year H&H want to show you how to kick start the New Year in a slightly different way. We want to encourage you all to add something into your life that will benefit your health, whether it’s trying out a new exercise class or adding more superfoods in to your diet. This is a New Years detox with a twist! So forget restrictions and deprivation diets, it’s all about taking something up, rather than giving something up!

Here are some H&H resolution ideas to help you get started: 

Start your day with something green – What’s better than to start your day with something as nutritious as a green juice or smoothie? You’re giving your body a head start and it will set you up perfectly for the day ahead. A green juice, as well as a healthy and nutritious breaky will also help ward off sugar cravings…leaving you less likely to munch on unhealthy foods later on. Start great, stay great! Why not try our Jolly Green Giant smoothie recipe – http://www.hipandhealthy.co.uk/hip-healthy-smoothie-challenge-sponsored-herbalife-day-10/

Try a new class or workout – Stuck in an exercise rut? Fancy a change of pace? Give your body a new challenge by trying out a new class in your gym or even trying a completely new form of exercise altogether. Crazy about spinning? Why not add a few yoga classes in between to restore and release your body. Or perhaps you feel like swapping your zumba for ballet bare classes? Whatever you choose, it will open your eyes to a whole new way of keeping fit and you never know, you might really enjoy the change!

Add Organic – Choosing organic food is the ultimate healthy indulgence for any fittie. We’d all love a completely organic life but it can be hard, especially if you’re on a food budget. Instead, we suggest to buy just a few items organically as a step towards doing something good for your health. Ever heard of The Dirty Dozen? It’s a list of foods that are most likely to be contaminated with pesticides and horrible toxins. If you’re going to buy something organic, definitely choose it from the list below:

Peaches

Apples

Sweet Bell Peppers

Celery

Nectarines

Strawberries

Cherries

Pears

Grapes

Spinach

Lettuce

Potatoes

Discover a new superfood – There are so many superfoods to choose from, and it can get a bit confusing as to which one to buy. We suggest incorporating a new superfood once a month to see how it makes you feel. Maybe you’ll go for the green goddess, Spirulina in January for a detox hit, and maybe Baobab in dull and dreary February to give you an energy boost! We love Organic Burst’s Spirulina – http://www.organicburst.com/spirulina/ and Aduna’s Baobab – http://www.aduna.com/

Try one new recipe every week – We can all easily get used to cooking our old faves time and time again simply because we know they’re going to taste yummy and they’re familiar to us. But our bodies can become used to eating the same foods and it can lead to nutritional gaps. Trying a new recipe every week can be a great way to spend time with your family and it’s always great when you find a dish that you know will become a regular! Variety is the spice of life!

words by Molly Jennings

Finding Balance

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words by Kathleen Fleming

“Balance is beautiful.” –  Miyoko Ohno

In all aspects of our lives finding balance is important. Balancing work with other areas of our lives, balancing our diets and balancing a healthy lifestyle with a social life are some of the balancing acts we are faced with. Doing any one thing too much can adversely affect the delicate equilibrium of our bodies and minds, possibly leading to illness, emotional issues and injury. But finding balance in our busy lives is a challenge and it sometimes requires us to move out of our comfort-zone and change long-standing, unsupportive habits.

Our exercise routine is something a lot of us struggle to balance. Some of us run, some of us love yoga and some of us enjoy lifting heavy weights. We all have our workout preferences but it is important to try to strike a balance. Stamina, strength and flexibility are equally important components of maintaining a healthy, physically fit body. Balancing these three is crucial for avoiding injury, maintaining energy levels and for feeling and looking good.

Stamina
Stamina is a measure of how long or far you can go in your chosen activity. It is the ability of your muscles to endure an activity over a continuous period of time. Cardiovascular stamina is the strength of your most important muscle, the heart, and how efficiently it can pump blood around your body. The stamina of your other muscles is important too. This refers to how long your other muscles can keep working without tiring. Often we can have a strong cardiovascular system but our other muscles struggle to keep up (ever felt like you have the breath to keep going but your legs are jelly?). Increasing your stamina by moving for a longer period of time or covering a greater distance will strengthen your heart and other muscles and possibly add years to your life. On a more practical level, you will have more energy for your day-to-day activities like climbing stairs and doing household chores. To improve stamina take part in cardiovascular exercise such as running, walking, swimming or cycling for increased periods of time or try doing increasing sets of body weight exercises such as press-ups.

Strength
Strength is the amount of force a muscle can exert in a single contraction. Aside from the obvious benefits of stronger muscles such as being able to carry our heavy holiday suitcases, having greater muscle mass can also lead to a trimmer figure as you burn more calories at rest. In addition, adding some strength training into your exercise program will help strengthen your bones reducing the risk of osteoporosis. Although the obvious way of adding strength exercises to your workout is to mingle with the men in the free weights corner of the gym, there are other ways. You can try classes such as Body Pump, circuit training or power yoga, or ask a trainer to show you some exercises using a TRX. Old school exercises such as the press up and the triceps dip can be done at home or at the gym and don’t require much time or any special equipment.

Flexibility
Flexibility is defined as our joints ability to move through their full range of motion and being flexible allows your muscles to remain mobile. The often forgotten flexibility is as important as stamina and strength. We are all guilty of finishing our workout without a stretch. Developing a stretching routine or adding some yoga into your workout is crucial for avoiding injury and keeping your joints healthy in the long term. As we get older we become less flexible. When we become less flexible we become more prone to injuries such as muscle tears, joint aches and pains.

Try to combine these three elements into your life. You can mix up a single session with cardio, strength and stretching or focus on one element in each session. By bringing these three together you will start to feel and look beautifully balanced.

Image: Yoga goddess, Tara Stiles

Roasted Red Pepper, Sweet Potato and Butternut Squash Soup

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Soups are so under-rated, we honestly always forget how amazing they can taste! Because they are cooked, and puréed they are really easy to digest, which is perfect after a heavy christmas season. We love our soups thick, creamy, piping hot and packed with flavour. We find root vegetables like squash and sweet potato make our favourite soups as they are sweet, dense and packed with goodness. Sweet potatoes are a great source of slow releasing low GI carbohydrates, they are also full of beta-carotene, which promotes beautiful skin by ridding of free radicals that cause skin ageing.

Butternut squash also contains beta carotene, along with a wide range of nutrients that promote cardiovascular health. They also contain large amounts of folate, which is excellent, in particular if your pregnant. Squash is also high in fibre, promoting a healthy digestive system. When roasted, red peppers caramelise and are so incredibly flavoursome and add an amazing flavour to this soup. They contain a wealth of vitamin C and antioxidants, necessary for maintaining a healthy digestive system. Instead of cream, or full fat milk you find in many unhealthy supermarket soups I use coconut milk to add that extra creaminess. It really takes this soup from delicious to extraordinary.

This soup is wonderfully satisfying, and so warming. The ultimate cosy winter meal! Let us know how you get on on our Twitter or Instagram page @hipandhealthyuk and hashtag #hipandhealthy!

Recipe:
Serves 3

1 large butternut squash
2 large/3 medium sweet potatoes
2 red peppers
2 tsp apple cider vinegar (can ommit)
1 1/2 cups water
1/2 cup coconut milk
1 lime
Season to taste

Method: Preheat the oven to 190 degrees Celsius. Start by pealing the squash and sweet potatoes, chop in to small cubes. Slice the red peppers and put all on a roasting tray with a drizzle of olive oil and a sprinkle of rosemary or thyme. Place in the oven to roast for 30-40 minutes, until soft. Add the squash, peppers and potato to a high speed blender with the water, coconut milk and apple cider vinegar (if using) – blend until smooth. Pour into a saucepan and heat until piping hot, adding more water and coconut milk if you like a slightly thinner soup. Season to taste with salt and pepper.

Serve with a segment of lime to squeeze!

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