If you do just one thing this week… Look at how you eat (not just what you eat)

by Kathleen Flemming

Eat less meat. Cut out dairy. Drink coconut water. There is so much information out there about what we should or shouldn’t be eating and drinking. Of course what we put in our mouths is important for maintaining good health. However, although it is extremely important, little information is provided about how to eat and drink. The way in which we consume has profound effects on our well being.

Yoga teachers are always talking about mindful movement. Mindfulness is being fully present of what you are doing in the present moment. You can only be completely mindful of your action if you are carrying out one action at a time – all of your energy and attention is focused on that action. We have become a society obsessed with multi-tasking and many of us find ourselves throwing our lunch into our mouths as we scan our email inbox or type up a document. We eat dinner while watching TV or scrolling through Facebook. By eating in this way, we are not mindful of what we are consuming. Mindful eating means we are aware of every bite, how our food tastes, how much we are eating and how our body feels as we eat. Eating while multi-tasking often leads to eating too much, eating too fast, indigestion, bloating and eating the wrong things.

To introduce mindfulness while eating, sit down with your food and bring your full attention to the action of eating. Be mindful of what you have on your plate – will it nourish your beautiful body? Notice what you are eating, what the food tastes like, how it makes your body feel. You will find yourself eating more slowly, eating foods that will give you energy and vitality and eating less as you bring awareness to how your body feels while eating.

Body Awareness
Being aware of how your body feels is important in maintaining health and losing weight. Most of us don’t listen to how our body feels – are we are really hungry or are we eating because we are bored? Or are we actually thirsty? When lunch time came around at work, I used to eat regardless of how I felt because I wanted an excuse to do something else. If we eat because of how we feel emotionally or because we are bored, we will put on weight and the body’s digestive system will be over-worked making us sluggish.

Only eat when you are hungry. Start to listen to your body’s signals of hunger and thirst. Listen to your body when it says it is full and skip that chocolate bar as dessert. Does your body need it? Your mind will always try to tell you otherwise which is why many of us get sucked into emotional eating patterns. By bringing your awareness to your body, you will start to eat less and your body will function more efficiently, using your energy to digest food that it really needs.

Often I used to find myself eating so fast that I swallowed whole chunks of food. I was in such a rush that in four bites and four quick swallows, my lunch was gone and I was ready to charge on to the next thing. I always felt a little uncomfortable after gobbling my food and often didn’t feel satisfied leading me to buy some more food.

Learning about the importance of chewing food, changed the way I ate and how my body felt. Chewing is crucial for good digestion as your mouth is where the digestion process begins. Saliva contains digestive enzymes which help to break down food making it easier for foods to pass through our digestive system and for nutrients to be absorbed into our body. When food is not chewed properly, many nutrients are not properly extracted and the undigested food becomes fodder for bacteria leading to indigestion, flatulence, bloating and discomfort.

It is recommended that we chew each mouthful 20-40 times. Several studies have also found that by chewing more, we actually eat less as we allow our food to digest properly and we can recognise when we are full. In short by chewing our food properly, we aid healthy digestion, increase nutrient absorption and stop over-eating.

Keep it Simple
Food and eating doesn’t have to be complicated. Our bodies are grateful for simple, nutritious food. There are so many recipes out there with ingredients lists longer than your arm and the availability of condiments and sauces means our meals are seldom simple.

Our digestive system requires less energy and we will experience less bloating if we keep our cooking simple. Different foods require different digestive enzymes and take varying amounts of time to digest. Try limiting the amount of foods which you eat at one meal so your body’s digestive system isn’t overwhelmed. Keeping your food simple is likely to mean that you eat less, and choose healthy nutrient dense foods to nourish your body.

Next time you sit down for a meal, choose something simple and nutritious, try to be mindful of your actions, listen to your wonderful body and chew your food.

Green Machine Smoothie

The Hip & Healthy 14 Day Smoothie Challenge Sponsored by Herbalife

Swap your 4pm snack for a superfood smoothie and get ready to get your glow on…

Day 8: Green Machine 


1 pear

1/2 cup pineapple (can use banana)

2 cups spinach

1-2 sticks celery

juice 1/2 lemon

1 cup water/coconut

Method: blend!


GIVE IT A BOOST: Want to give your smoothie challenge a turbo boost? You could add in a tablespoon of Herbalife’s Formula 1 Tropical Fruit flavoured for it’s great protein content and it provides all the essential amino acids. Find out more here: http://products.herbalife.co.uk/formula-1


Some Like It Hot: Louisa Parker Bowles reviews Triyoga’s Hot Yoga class… and sweats out her doubts

words by Louisa Parker-Bowles

With London still warm, it seems a strange time to take Hot Yoga but as I ommm and ahhhh my way through a blissful hour and a quarter, I wonder why it has taken me so long to discover this heavenly practice.

I arrive a bit early for Jennifer’s Monday night Triyoga Hot class and flop happily onto a mat in the spacious studio, mentally listing all the things I have to do when I get home. Emails, washing, preparing my darling daughter’s wardrobe for the next day and suddenly think I should make a dash for the door and promptly return to my motherly duties. Just as I am wondering how to sneak out unnoticed, Jennifer’s soothing, almost hypnotic, voice welcomes everyone and encourages us to live in the moment. “The past is just memories, the future is imagination” she declares. It’s a mantra that provokes a reaction in me, as I know I am guilty of always looking ahead to what’s next, rather than simply enjoying the present. I have spent countless hours worrying about everything from how I will stop my daughter injuring herself, or innocent bystanders, when she eventually insists on riding one of those terrifying scooters all children seem to whizz around on, to what to do if, heaven forbid, she decides not to wear my wedding dress when her big day arrives. She’s three months old.

Before I know it the class is in full (Buddha) swing, with Jennifer demonstrating some poses and talking through others. This mix of teaching method works remarkably well, as it means you have to keep your mind in the class, rather than robotically copying the teacher while daydreaming about dinner.  It also really helps to understand which muscles are working when and moreover, the results you can expect if you stick with it. Triyoga Hot is an open level class so I am surrounded by a mix of year-round yogis and first timers, which is very reassuring as although Jennifer tells us not to compare ourselves to our neighbours, I do. The class is founded on Tapasya method, the idea being that the mind and the body are purified simultaneously through a systematic series of alignment-based poses.  Each posture is held for one minute and aims to build strength and increase flexibility. The infrared heat means the body itself is heated, as opposed to the air, so despite working through poses in 34-36C heat, I don’t feel like I am about to pass out. The heat facilitates safe, deep stretching so for the first time since primary school I am able to touch my toes without bending my knees.  Needless to say I am delighted by this achievement.

The class passes surprisingly quickly and by the end I feel utterly relaxed and wonderfully supple. It’s a wonderful start to the week and as I happily trot home I vow to ‘live in the moment’ more often. Perhaps only when the moment is as enjoyable as those spent at Triyoga.

Greeny Colada Smoothie

The Hip & Healthy 14 Day Smoothie Challenge Sponsored by Herbalife

Swap your 4pm snack for a superfood smoothie and get ready to get your glow on…

Day 7: Greeny Colada 


1 frozen banana

3/4 cup pineapple

2 cups spinach

1/4 – 1/2 cup coconut water

method: blend!


GIVE IT A BOOST: Want to give your smoothie challenge a turbo boost? Add in some Herbalife Aloe Vera Concentrate. Great for cleansing, hydrating and may even help your skin achieve a clearer complexion. Whats not to love! Find out more here: http://products.herbalife.co.uk/weight-management/aloe-concentrate 

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Sexy Chocolate Smoothie

The Hip & Healthy 14 Day Smoothie Challenge Sponsored by Herbalife

Swap your 4pm snack for a superfood smoothie and get ready to get your glow on…

Day 6: Sexy Chocolate Smoothie

1/2 avocado

1/2 frozen banana

4 tsp raw cacao powder

3 medjool dates

1 cup almond milk or other dairy free milk

1/2 cup water (optional, to thin)

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GIVE IT A BOOST: Want to give your smoothie challenge a turbo boost? Add in Herbalife’s Formula 1, Chocolate flavour. This makes it into more of a meal as it is filled with protein and other nutrients. For more information click here: http://products.herbalife.co.uk/formula-1

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Raw Mexican Lettuce Wraps with Guacamole, Salsa and Cashew Sour Cream

recipe by Saskia Gregson-Williams

I love the flavours and tastes of Mexican food, and as an avocado addict, guacomole is one of those things I can’t ever get enough of. I love making big bowls, to eat with crudités, spiced flax crackers, spread on chunks of toasty pumpernickel bread, mixed with quinoa or simply on its own. It’s always delicious! But this way of eating guacamole has become my new obsession; smooth yet chunky wrapped in a crunchy lettuce leave with sweet and juicy tomatoes, peppers and drizzled with dreamy cashew sour cream. It’s so satisfying and unbelievably nutritious.

It’s such a great lunch to make with your family and friends; like making a pizza you can get creative and make yours up exactly how you like it. It’s also incredibly easy to take to go, just take the different components, prepare the lettuce in advanced and compile when you’re ready to eat!

Let us know how you get on with your raw mexican fiesta, and share your creations by hashtagging #hipandhealthy on Instagram and twitter!Serves 4


1 large ripe tomato
2 ripe avocados
juice 1  lime
a handful coriander, minced
1/2 small red onion, finely chopped
1 chilli, red or green, deseeded and finely chopped
salt and pepper to taste

Use a large knife to pulverise the tomato to a pulp on your chopping bowl. Add to a bowl with the avocado flesh. Tip all other ingredients (except the coriander) in and mash or whisk until desired chunky texture. Add the coriander and mix well. Season to taste.

Tomato Salsa: 
1 cup cherry tomatoes, diced
1/2 red onion, minced
1 red pepper
2 tbsp apple cider vinegar
Season to taste

Chop the peppers in to cubes, and prepare all other ingredients as said above. combine everything in a small bowl.

Cashew Sour Cream:
½ cup raw cashews (soaked if possible)
juice of 1 lemon
1 tsp apple cider vinegar
5 Tbsp water

Add all ingredients to a blender and blend until smooth.

You also need: 8 Large lettuce leaves

To compile:
Down each lettuce leaf, with a knife lightly score/ make a line down the stem, so as not to make a whole in the leaf but to allow the stem to bend.  Then as shown in the picture start by spreading the guacomole, salsa and generous drizzles of the cashew sour cream. Roll up into a wrap and enjoy!


Introducing the Dorothy Perkins Style Essential Range

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Here at H&H, we are always in our gym gear, wether we’re cycling to and from meetings or practicing yoga after work. So, in this article we want to talk about what we love to wear when we aren’t working out!

As much as we love to dress up and get fancy sometimes, we are, after all, exercise bunnies, so feeling comfortable in clothes is super important to us. But it can be hard finding the right balance between feeling comfy and looking fashionable. Dorothy Perkins fits the bill quite nicely! The Style Essentials range consist of 10 key pieces that will give your A/W wardrobe a (stylish) kick! And not only is it totally on trend but its really good value too, with items starting at just £14.

The Biker

The Sculpted Tee

The 2 in 1 Dress

The Fit and Flare Dress

The Skirt

The Fur

The Blouse

The Item Sweat

The Cute Fit Knit

The Skinny Jean

The collection offers versatility to mix and match pieces for a seamless transition (pun intended!) from day to night. It’s also wallet-friendly as prices start at just £14.00 an item. We love the Sculpted Tee for its top score on the comfortability scale and its’ soft, stretchy fabric. The Tee is white with black leather detailing around the neck line and pocket, giving it a sophisticated, biker-chic look. Pair it with some jeans to grab a coffee with a friend or, if you’re like us, throw it over your gym kit after your pilates class for an on the go workout-chic outfit!


Be in with the chance of winning an exclusive style session in a Dorothy Perkins store plus £350 to spend on your new AW13    wardrobe. You have to be a UK resident – so if you are click the link here for more details: http://www.dorothyperkins.com/en/dpuk/category/style-essentials-competition-2201575/home?intcmpid=rREDIRECTstyleessentialscompetition


Check out this vid with super-chic InStyle Fashion Director, Natalie:

Body Love/Hate Relationship: Even wellness warriors have body hang ups, but they also have parts they love…

Body Love/Hate Relationship

Love or hate

Think you are the only one that has a love/hate relationship with your body? Think again. Even those working in the health and fitness industry, drinking from the goodness guru cup daily, have things that they are not keen on about themselves. We find out what these wellness warriors both hate and love about their bodies…

abigail james

Abigail James, Expert Skincare Specialist, http://www.abigailjames.com

I love my hair. I am really low maintenance when it comes to hair and I love the just got out of bed look, which my hair seems to do quite well, I get it cut and coloured only 2 -3 times a year, its fine textured but a lot of it with a tiny bit of natural wave and bounce so easy to curl and big it up or go real straight, and I actually quite like its natural colour.

I dislike my Legs – I suffer from varicose veins, which is so unsightly, obviously 3 children will have contributed and also genetics, but I am prone to bad circulation as well so all round the legs generally remain covered up.


Emma Coleman, Founder Inner-Soul – www.inner-soul.co.uk 

I have always been fascinated by my feet (don’t laugh!) because they remain in good condition all by themselves most of the time, taking me wherever I need to go. They also have direct links to other parts of the body via the nervous system and meridian lines, and I used reflexology during each of my labours, which genuinely helped to move things along.

I am not too keen on my under eye baggage, which I have inherited from my mum and her mum; I get dark circles especially in the winter, but have learned that diet can affect how they look so try to eat lots of fruit and veg and not so much caffeine and cheese! I plan one day to develop an organic and natural product just for keeping this area looking its best.

 Profile image

Natasha Davey owner Raw to Door – www.rawtodoor.com 

After years of being a model, my main issue and what I don’t like too much is my boobs! I wish they were tiny like Alexa Chung’s so that I could wear shirts done up to the top and Peter Pan collars. Most fashion styles that I like call for tiny boobs.

I do, however, like my eyes as they are very blue and clear (due to my raw diet) and I would say that it is this that I am complemented mostly on. The eyes are the window to the soul after-all.

JK Approved

Jane Kersel, International Coach, Therapist and Yoga Teacher, www.janekersel.com

Pre-yoga I pretty much hated everything about my body. I believed that you had to be beautiful to be loved. I was a gawky teenager and although I was aware I had something, I couldn’t see it and I would always compare myself to other women and wish I had big boobs and long legs.

Post-yoga I am much more loving and accepting of myself. Although I still have a part of me that buys into all of the above, it’s an old part of me. I think for many of us (especially women) this stuff is ingrained into our DNA. I teach supermodels and although they are stunning like thoroughbred horses, they too have doubts and fears of ageing. But I can honestly say that now that I don’t compare and judge myself against other people. I truly love every part of me inside and out now. My body has become my best friend… And what I’ve noticed is the more I unconditionally love it and appreciate it and give thanks for it the more it glows and the healthier it feels.

Clare 2

Claire Neill, Founder of Radiance Cleanse, www.radiancecleanse.com

Growing up I didn’t like my legs as they are short and I have chunky thighs, plus my brother would tease me about having fat knees!  I have over the years grown to see that they have their advantages.  My thighs are strong which has given me strength and stability, which has been great for all the tennis matches I play!

However, I count myself as very lucky that I have pretty good skin. I do think it is partly good genes, but I’m also convinced that it’s also due to my diet (including lots of green juices!) and the fact that I’m careful about using organic skincare and make up.

Alice Mackintosh image

Alice Mackintosh, Nutritionist, The Food Doctor, http://www.thefooddoctor.com  

I hate my height. Being just shy of 6ft is pretty tall for a lady and whilst I do love it sometimes, practically it really can be a total a pain in the arse. This is especially the case when buying clothes… Proportions are generally longer and wider meaning that things just don’t fit in the way that you want them to. The day I find a jumpsuit that doesn’t give me a camel toe whilst swinging around my ankles will be a very happy one!

I love my skin. Whilst I don’t always believe that weight is an outward manifestation of being healthy, I do believe that skin can be. Before I discovered nutrition I had horrid skin – spotty, patchy and dull. One of the first things that changed when I started eating well was that my skin transformed. This happened within the space of months; the better I felt inside, the better my skin was. Glowing, dewey, plump skin is a sign that what is going on inside is as good as it looks from the outside. Nothing superficial about it!


Sweet Pink Smoothie

The Hip & Healthy 14 Day Smoothie Challenge Sponsored by Herbalife

Swap your 4pm snack for a superfood smoothie and get ready to get your glow on…

Day 5: Sweet Pink Smoothie

1 frozen banana

1 nectarine

1/2 cup mixed blueberries and raspberries

1/2 cup strawberries

1/4 – 1/2 cup of oat milk

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GIVE IT A BOOST: Want to give your smoothie challenge a turbo boost? Add in Herbalife’s Formula 1, vanilla flavour. This makes it into more of a meal as it is filled with protein and other nutrients. For more information click here: http://products.herbalife.co.uk/formula-1

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Mango Sunshine Smoothie

The Hip & Healthy 14 Day Smoothie Challenge Sponsored by Herbalife

Swap your 4pm snack for a superfood smoothie and get ready to get your glow on…

Day 4: Sunshine Smoothie


1 mango

1 frozen banana

1 tbsp chia seeds

blend with juice of 1 orange


GIVE IT A BOOST: Want to give your smoothie challenge a turbo boost? When you are not sipping on this delicious treat try Herbalife’s Peach Instant Herbal Beverage with Tea Extracts.For more information visit: http://products.herbalife.co.uk/weight-management/herbal-tea 

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Simply Berry-Licious Smoothie

The Hip & Healthy 14 Day Smoothie Challenge Sponsored by Herbalife

Swap your 4pm snack for a superfood smoothie and get ready to get your glow on…

Day 3: Simply Berry-Licious


1 banana

1/2 cup blueberries

1/2 cup raspberries

1 handful spinach

1/2 tsp cinnamon

1 tbsp ground flaxseed

1/4 – 1/2 cup dairy-free milk

Method: blend!


GIVE IT A BOOST: Want to give your smoothie challenge a turbo boost? Introduce Herbalife’s Instant Herbal Beverage with Tea Extract to keep you alert all day long. For more information visit: http://products.herbalife.co.uk/weight-management/herbal-tea 

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For more information on the challenge please click here.

Beauty Bites: You Are What You Eat

They say you are what you eat – so the new trend of munching your way to a younger looking, healthier you makes perfect sense. Indulge in our top selection of edible treats that will not only boost your beauty routine, but are also guilt free and taste pretty damn good too.

Fountain The Beauty Molecule – £24.99

For the first time ever, Fountain have produced a product containing water-soluble Resveratrol – a potent molecule found in grape skins and Japanese knotweed, which is proven to delay and slow down the ageing process. Mixed with natural pomegranate to sweeten, it also contains antioxidant rich Black Carrot and anti-ageing super star Hyaluronic Acid – making it the perfect ingredient for younger looking skin. Just take one teaspoon daily, directly or in your morning smoothie, and reap the wrinkle-fighting rewards.

Beauty ‘In Beauty Candy – from £2.50

Brazil’s beauty secret, these sweet treats combine vitamins that are important for skin cells (A, C & E), minerals, organic fruit extracts, antioxidants to protect and collagen to help plump skin, boost anti-ageing properties and leave you with hydrated, younger looking skin. Available in raspberry, lemon, orange and strawberry flavours – be warned, they are rather delicious. And being low-calorie, sugar free and fat free – you will polish off a box rather too easily.

FTN Super Berry shots – £1.99 per shot from Amazon

Repair, renew and protect – just three of the things these super shots do for you, your body and your skin. Made from 100% natural ingredients, they’re rich in antioxidants from green tea, wild blueberry extract and organic microalgae to help support the body’s natural stem cell renewal (it even helps increase the production of cells by up to 70%!) This in turn slows down the ageing process, increases vitality and skin health and protects against cell damage – all with a pop of pomegranate for a yummy pick me up.

DEO Perfume Candy – from £2.00

Now you can sweat yourself sweeter with sweets especially formulated to release perfume through your pores. Yes, that’s right – scented sweat. Zero sugar and low GI, they are packed with Geranoil from roses, which not only provide antioxidant properties but also emit a sweet, floral fragrance when you sweat. Just 1 or 2 sweets will provide 6 hours of fresh, rosy smells from your skin – keeping you perfectly perfumed all day long.

Pure Gold Collagen – course from £35.99

Guzzle yourself gorgeous with Pure Gold Collagen – a drink that’s delicious, nutritious and gives you younger looking skin. Containing no artificial preservatives, colours or sugars, each 50ml bottle is packed with hydrolysed collagen that is more readily absorbed by the body than tablets or pills. And, unlike your average wrinkle cream, Pure Gold Collagen works from the inside out – targeting the deeper layer of the dermis to address the ageing process. After just 2 to 3 weeks skin is visibly plumper and hydrated, so sip away for super skin.

words by Frankie Rozwadowska