Butternut Squash And Tahini Soup Recipe From Naturally Sassy!

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Sassy from healthy recipe blog Naturally Sassy shares her favourite warming butternut squash and tahini soup for these cold months to come! For more healthy recipes you can visit her blog www.naturallysassy.co.uk and follow her for daily recipe inspiration on her instagram @naturallysassy__   here.

Sassy, over to you!

“I always forget how much I love a bowl of soup until I make an incredibly creamy one like this. My butternut squash & Tahini Soup is, in my opinion, the most delicious soup (possibly) ever! A pretty bold statement I know, but for me this soup is pure heaven. Unlike some soups that are pretty watery and not filling at all, this soup is so rich and filling and packed with amazing flavour. Butternut squash not only makes this soup so wonderfully thick and creamy but also packs it with nutrients. Squash contains a wealth of powerful antioxidants such as beta-carotene and vitamin C, which help to protect us against free radicals, and are also thought to reduce risk of cancer and chronic inflammatory diseases. It’s also a rich source of vitamin A, with one serving of this soup equating to nearly 100% of your recommended daily intake! Vitamin A is great for your skin, it works to exfoliate making it smoother and clearer. Tahini is a must in this recipe, as it adds a deep sesame flavour that runs through the soup, it also helps to make this soup really delicious and hearty. tahini is a sesame seed paste known for its calcium content, which is essential for healthy bones. It also contains 20% complete protein, making it a higher protein source than most nuts. This soup is full of flavours and textures that are filling, energising and most importantly, really comforting”

SERVES 2-3

1 Butternut Squash

3 tbsp Light-tahini

2 Tbsp Tamari

Juice 1/2 lemon

1 tbsp apple cider vinegar

4 cups water

S & P to taste

METHOD

1) Preheat the oven to 190 degrees celcius. Start by pealing the butternut squash, and cutting it into bite sized cubes. Place on a roasting tray, drizzle with olive and roast for around 30-35 minutes.

2) When the squash is cooked add all your ingredients to a blender and blend until smooth.

3) Transfer into a sauce pan and heat through until piping hot.

Saskia Gregson-Williams
Healthy Recipe & Wellness Blogger
www.naturallysassy.co.uk

The Gluten Free Debate!

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Recently Macdonalds (yes, the Macdonalds of cheeseburger and fries fame) announced that it is launching a gluten free menu. Apparently, their gluten free menu is designed to appeal to the more health conscious customer. But is gluten-free really synonymous with health? Does eating a fast food meal without gluten make it a healthy food choice?

 

What is Gluten
Celebrities proclaim that dramatic weight loss is thanks to gluten-free living and a lot of people have joined the gluten-free gang, assuming that it will lead to better health and a smaller waistline. But does everyone who goes gluten-free really know what it means? Believe it or not gluten is actually a protein composite consisting of prolamin and glutelin. Gluten is mainly found in wheat products (such as bread and pasta) as well as other grains, including barley and rye. The reason gluten is added to flours is because it gives dough a little more elasticity. You can pretty much guarantee that your standard bagel, bread, muffin or pizza base contains gluten – both the white and brown stuff!

Although it is predominantly added to wheat flours, it is also found in other grain products including oats (apart from certified gluten-free brands) and breakfast cereals. As well as the obvious many processed foods such as vege-burgers and imitation meats, sauces, seasonings and beer often contain gluten.

 

How Does It Affect Your Body?
Coeliac disease is an auto-immune disease of the small intestine which is caused by a reaction to gluten and results in an inflammatory response as well as poor nutrient absorption. The only way to deal with coeliac disease is to eat a gluten-free diet. But not all gluten-freers are coeliac – 1 in every 100 people in the UK is actually coeliac. Other people do suffer similar, less severe symptoms which include mild stomach cramps, weight gain and severe bloating after eating bread (food baby alert!). These signs often indicate an intolerance to gluten which is becoming more and more prevalent. Yes, some people can regularly gobble toast by the loaf and large bowls of bolognese but there is more and more evidence (both medical/nutritional research and anecdotal) which suggests that gluten adversely affects digestion and consequently general health!

 

Gluten- Free Food
Most supermarkets have jumped on the gluten-free bandwagon, with free-from aisles stocked with gluten-free cookies, bread, pasta and cereals. You may think this would result in the gluten-free world shrieking for joy but the reality is that behind the gluten-free façade, these are still cookies, bread and pasta. We all know fat-free generally means sugar-loaded and sugar-free often means an aspartame red-alert! And yes, you have guessed it – gluten-free often means full of other artificial ingredients plus sugar to make it taste like the real deal. Gluten-free does not mean “healthy” and I think we can safely assume that fast food cheeseburgers in gluten-free buns with gluten-free fries followed by gluten-free apple pie isn’t going to be good for our body!

So if you are going gluten-free stick to real food. Don’t be reeled-in by the “healthy” headline, read the small print (what else is in there?) and use some common sense. There isn’t a fruit, vege, fish, egg or nut which contains gluten so avoid that free-from aisle and stick to real food (naturally gluten-free!). And if you really, really want to eat pasta or cake, make your own gluten-free versions using natural ingredients such as vegetables, nuts, seeds and eggs – why not try our Zucchini Alfredo Pasta?

words by Kathleen Fleming

Is Sitting The New Smoking?

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Sitting on the train or in the car, sitting at our desks, sitting down for lunch and then sitting on the sofa when we get home is an all too familiar cycle. We have known for years that smoking, junk food and binge drinking are bad for us and all have been shown to cause serious health issues. But there is a new addition to this list – sitting. According to recent research, sitting is the new smoking. In fact, several studies have shown that sitting down for extended periods of time on a regular basis may be a big contributing factor to certain cancers and other serious illnesses. In a study published in the Journal of the National Cancer Institute, it was found that people who spend more hours of the day sitting have up to a 66% higher risk of developing certain types of cancer than those who lead more active lifestyles.

In addition to being a contributor to serious illness, sitting for long periods of time is terrible for our posture and muscle tone (think limp bottoms and soft abs) and can lead to weight gain. From a mental perspective, movement pumps blood and oxygen through our brain and leads to the release of mood-enhancing chemicals. But when we stop and sit for hours, everything slows down and this can lead to a “foggy brain” and may affect our emotional wellbeing. Research has also found that sitting is associated with other behavioural patterns which adversely affect health such as eating and drinking too much of the bad stuff (desk-side nibbles anyone?) which in turn may contribute to diseases such as diabetes and heart disease.

Unfortunatelya lot of us can’t avoid sitting down at work, especially if we have an office job. And although after-work exercise binges help, research shows that it takes more to really tackle the sitting-sickness epidemic. In fact, medical experts say that it isn’t so much about how much exercise you are doing, but more about how many hours you spend sitting. Here at Hip & Healthy, we have come up with some great ideas to tackle the modern sedentary lifestyle, all of which are easy to incorporate into your daily life.

 

Standing Desks
Ok, so it might draw some unwanted attention in the office but standing desks are awesome. You don’t need to completely exhaust yourself by standing all day but you can alternate between your stool/chair and standing up. Standing up with good posture will improve your mood, muscle tone and burn more calories – winner!

If standing desks are a no-go in your office, try swapping your chair for a swiss ball. Although you are sitting when you sit on a swiss ball, your core muscles are engaged which will help with good posture. Plus you can always throw in the odd ab crunch when nobody’s looking.

 

Walking Breaks
Smokers take breaks so we think healthies can too! Taking breaks to walk or move your body every hour during a sedentary day is important. We recommend jumping off the bus or train a couple of stops earlier to walk to work (or even better walk/run to work), taking regular breaks from your desk and taking a walk around the block after lunch and dinner. Or if you can spare the time, join us in living your lunch break and head for a lunch time workout or yoga session (click here for some suggestions).

 

Say Goodbye to The Sofa
It is all too easy to flop on the sofa when you get home from a long day of sitting down. Instead of sofa-flopping which often means poor posture, eating more than you should and watching trashy TV, go for a walk in the park, bust out a few sun salutations or spend some time in the kitchen cooking up one of our delicious, healthy recipes (while standing of course!). When it comes to eating dinner, eat at the table or if you are table-less, go Japanese and sit on the floor rather than slumping on that sofa. And then post-healthy supper, make the most of the remaining warm, light evenings and go for a short walk.

By following these simple tips, we think it won’t be long before you reap the benefits of sitting less. And who knows, you may even have your whole office using stand up desks!

Words by Kathleen Fleming

image: pinterest 

Superfoods: To Eat Or To Apply – Part 2

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Last week, I sat down with the founder of organic beauty brand Pai Skincare, Sarah Brown, to find out the benefits of applying superfood-infused products. Now, it’s time to look at why including these much talked-about foods in your diet is the way forward for ultimate health and a glowing complexion.

Superfoods To Eat

In the foodie corner, we have Alice Mackintosh. Renowned on the London wellness scene as a nutritionist at the prestigious Food Doctor clinic on Harley Street, Alice is the ultimate authority on all things food.

So when it came to superfoods, first and foremost, I was keen to find out what she considers the term to mean. “Something edible that somehow surpasses regular food status, owing to its exceptionally high nutrient content,” she replies. “To me, it should contain a plethora of goodness from different sources; vitamins, minerals, amino acids, antioxidants and other health-promoting compounds.”

Turning our attention to whether applying them or consuming them is most effective for reaping maximum benefits, Alice points out that this will vary depending what benefit you are hoping to gain, saying for example, “Your liver is highly unlikely to benefit from a superfood applied topically, but it may enhance the skin due to the direct contact.”

She continues, “In general though, research shows the most benefits are gained when these things are consumed. Consider, for example, that the skin isn’t able to absorb 100% of what is applied, so whilst you may get the benefits of some of the nutrients, you are unlikely to get them all. Given that the beauty of superfoods is that they supply almost all the systems of the body, it seems a shame to miss out.”

Now for the science bit…

“New cells are produced deep in the dermis, while the cells on the surface of the skin are often coming towards the end of their life,” Alice explains. “So when it comes to anti-aging and glowing skin, you need to support cell synthesis before they move to the surface by supplying them with nutrients. Collagen is also located in the dermis of the skin and its production will rely on a good supply of nutrients in the blood supply.”

“Imbalanced hormones, poor digestion, low immunity and ineffective liver function can all impact on how the skin looks,” she continues, “The key is to support everything together in order to prevent the skin being negatively affected. Superfoods are a wonderful way to do this because their goodness infuses the whole body with the nutrients it needs to function.”

That being said, Alice does not dismiss the health and skin benefits of good, effective skincare. “Superfoods such as Aloe Vera and turmeric have been applied topically to the skin for many, many years and have been shown to do a lot of good.”

So does Alice opt for superfood-infused skincare as well as enjoying them on her plate? “I use products free of chemical nasties such as parabens, and also make an effort to choose those with herbs such as lavender and Aloe Vera that have been shown to help support the skin.”

Before I go, I can’t help but ask for Alice’s top superfoods for ultimate health. Alongside Aloe Vera, she lists blue green algae (“one of the most nutrient-dense foods on the planet”), goji berries, hemp seeds and acai seeds; also adding, “In general, raw is best as heating things up and processing too much can destroy nutrients. Also, some seeds such as chia and flaxseed tend to deliver more nutrients when they are ground up as we don’t digest them sufficiently otherwise.”

Having looked at both sides of the argument, I think the answer is clear; a balance of both. Look for superfood-infused skincare products such as Pai Skincare; rich in pomegranate and avocado oils to keep skin healthy and glowing. And include as many superfoods in your diet as possible, particularly if they’re raw.

words by Zoe Louise Cronk

If You Only Do One Thing This Week… Wake Up Hip, Healthy And Happy!

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Have you ever woken up feeling really groggy, grumpy or even more tired than before you went to bed? Then you could be suffering from a lack of good quality sleep or even stress. In the 21st century way of life, we’re exposed to a lot of things that can have adverse effects on our sleep and our bodies ability to recharge and refuel during the night. We’re talking stimulants like caffeine and electronics – yes instagram can be a great motivational tool, but maybe your hourly scrolling be doing more harm than good. Also think about the stresses in your daily life – maybe you feel like you’re running around like a headless chicken and over exerting yourself at work. If that’s the case then you need to stop, take a deep breath and rethink a better strategy, because it’s not making your mornings hip, healthy or happy!

With Hip & Healthy, you can be sure that help is never far away. Below are some handy tips to feeling awesome in the morning!

 

Exercise

Would you look at that! We’ve found yet another excuse to show you how beneficial exercise can be! If you’re always hitting the snooze button in the morning, then moving your body and increasing your heart rate will, without doubt, make a big difference as you’ll be physically more tired and therefore more likely to fall into a deeper sleep while your body repairs itself. For the more vigorous type of exercise, we recommend getting a morning slot at the gym as strenuous exercise in the evening can disrupt your sleeping patterns as it increases your adrenalin and raises your body’s temperature. But don’t worry if you haven’t had time to fit in a morning workout – a brisk walk, a light jog or some gentle pre-bed yoga will do just the trick!

 

Electronic Curfew

An important tip that could drastically improve your sleep, is setting an electronic curfew. Stimulating your brain right up until you switch the light off will not only make falling asleep a challenge, but it will also affect the quality of your sleep each night and hence, affect how you feel the next day. An hour or two before bed, we suggest to turn the TV off and put any iPads, laptops and phones away so you can allow your body and brain to recognise that bed time is fast approaching.

 

Create A Wind Down Routine

Once all your electronics get switched off, you’ll probably be thinking, “Now what?” Well it’s the perfect time to start your evening wind down routine to help relax your body and get it prepared for sleep. Run a bath with some essential oils and give yourself a little pamper. Or why not whip out your yoga mat any release any unwanted tension or stress by doing a few stretches? Whatever relaxing method you choose, we‘re certain you’ll feel fresh, awake and ready to go the next morning!

 

Find Your Perfect Temperature

Not an obvious thing to consider but it can make or break your sleeping patterns and your willingness to merrily hop out of bed the next morning. Finding your perfect temperature is a very personal thing so get experimenting! If you tend to wake up feeling hot and flustered in the night then try setting your bedroom’s temperature lower so you feel slightly cooler. Or if you’re the kind to wake up with ice cold feet and a case of the shivers then you might need to grab an extra blanket and turn up the heating a little.

 

Natural Wakeup Call

Are alarm clocks successful at waking us up? Yes. Are they a pleasant thing to wake up to? No! H&H believe that waking up as naturally as possible will make a huge difference to your mornings for the better. So if you’re prone to feeling groggy and grumpy in the mornings then why not swap noise for light? Christopher Peck, personal trainer at The Workshop Gym in the Bulgari Hotel in Knightsbridge, says “I love the Lumie BodyClock! It naturally wakes me up due to the gentle light exposure, and I never feel groggy in the morning. It’s especially good during winter and it makes my 5:30am starts way easier!” Designed to gradually get lighter, it replicates what it would be like to wake up under the sun. Who wouldn’t love that? Shop the Lumie BodyClock range here!

words by Molly Jennings

A Hip & Healthy Guide To Rome!

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Rome could easily be thought of as a city of excess – the exuberant frescos, ostentatious fashions and yolky pasta dishes all add to the the mood of moreishness. But chances are the fashionistas frequenting the design giants on Via Condotti aren’t prone to overindulging. And Rome is fast-becoming a health haven, making it a cinch to keep that skin cherubic – and halo firmly intact.

As a coeliac, I had thought Italy was off-limits as a holiday destination, but it is in fact one of the best places to go gluten-free, or senza glutine. Children are routinely tested for coeliac disease, and the government has done an amazing job promoting awareness in restaurants.

Stay 

Suite Sistina
A stone’s throw from the Spanish Steps, this hotel is at once understated and sexy. Its inconspicuous entrance belies its interior – impeccably designed rooms boasting Lush toiletries, Bang & Olufsen stereos and an organic breakfast in bed to start your day off on the right foot. Doubles from €170. Suite Sistina, Via Sistina 53. Tel: +39 (0) 62 036 8380

Beehive Hotel
This hotel-come-hostel may be cheap, but is still surprisingly chic. Rooms are clean and bright, with simple, modern decor – choose to swarm within the hive for a budget break, or opt for the pretty private rooms. The highlight is the cafe, which offers delicious, healthy veggie daily breakfasts and dinner on selected nights. Dorms from €25; en-suite rooms from €60. Beehive Hotel, Via Marghera 8, Tel: +39 (0) 64 470 4553

 

Eat 

Ginger
This bright cafe is a breath of fresh air after a morning exploring darkened, dusty churches. A stunning array of smoothies and salads jostle for attention on the menu – and the organic carrot cake with limoncello is a surprisingly saintly dessert with a herbal tea. Via Borgognona 43/44. Tel: +39 (0) 69 603 6390

Fatamorgana
Although ice-cream can often leave me, well, cold here at home, real Italian gelato is too good to miss. The woman behind Fatamorgana, Maria Agnese Spagnuolo, is coeliac, and combines traditional methods with innovative ways to provide tasty gluten-free, lactose-free or even sugar-free options – cones and all. Plus the ice-cream has earned the ‘clean’ label – no articifial preservatives, thickeners or food colourings. Gelato without the guilt – and the natural flavours taste second to none. Try the pistachio. And the eggnog. And the basil. And the fig… Via Lago di Lesina 9. Tel: +39 (0) 68 639 1589

Voglia di Pizza
Let’s be honest with ourselves here – you won’t let a weekend in Rome pass without at least one slice of pizza passing your lips. Nestled deep in the heart of Centro Storico, Voglia di Pizza is the perfect place for a pitstop – with delicious gluten-free pizzas that easily could be mistaken for the ‘real thing’. Via dei Giubbonari 33. Tel: +39 (0) 66 87 5293

Mama Eat
In pretty Trastevere, there are lots of little trattorias to choose from. Mama Eat is a bit special, with giant platters of tomato salads, gluten-free pasta dishes and pizzas, plus no lesss than five gluten-free beers on the menu. The selection of gluten-free cakes on offer (the Torta Caprese is particularly good) may not strictly fall into the ‘healthy’ category, but the service and quality of food will ensure you will want to do nothing but linger over dessert. Via San Cosimato 7. Tel: +39 (0) 65 80 62222

Shop 

C.U.C.I.N.A.
This chain stocks the sexiest cookware brands, designer gadgets and even… cooking fashion? If you enjoy stocking your kitchen with crockery as much as you do food, this is a fun place to buy some unusual souvenirs. Via Gioachino Belli 21

Nuovo Mercato di Testaccio
There is nothing quite like the bustle of an Italian market, and the New Market is particularly bustling. Locals and tourists rub shoulders as friendly vendors shout about their wares. All the ingredients for a great picnic can be found here, plus a few special vegetables you won’t find quite so easily at home. Flowering courgettes, gigantic beef tomatoes and glossy aubergines are just some of the choice picks, as well as delicate buffalo mozzarella which needs nothing more than a sprinkle of balsamic vinegar to be the perfect portable food. Foodie paradise. Via Galvani; open 6am-3pm, Mon to Sat

Volpetti
Widely regarded as the best deli in Rome, Volpetti is not cheap, but it is the ultimate destination for some great presents – or foodie souvenirs. Wines, vegetarian pies, home-made pasta, meats, pestos, olive oils – you name it, you’ll find it here. Via Marmorata 47. Tel: +39 (0) 65 74 2352

 

Workout

Horse Riding
What better way to see the Appian Way, Rome’s queen of roads, than on horseback? A trek on the cobbled thoroughfare through ancient ruins, green fields and right to the catacombs is an unforgettable day out – and a surprisingly good workout. From €90, www.neronetoursitaly.com

Running
For the best sunrise views over St Peter’s Basilica, time to lace up your trainers and head to Villa Borghese park. The manicured grounds and tranquil lakes make for a great running spot, and Pincio boasts some of the best views over the city – the terracotta-ed buildings are stunning in the morning sunlight. If you feel you haven’t worked up enough of a sweat, you can always then spend a few hours roaming around the park’s amazing museums – including the Museo Borghese for Caravaggio, Bernini, Botticelli and Raphael and the Galleria Nazionale d’Arte Moderna for Cezanne, Picasso and Modigliani.

RYoga
This pared-back, eco-conscious yoga centre is the ideal place to escape the bustle of Rome. Don’t fear the language barrier – they are extremely accommodating here, and offer classes in everything from Ashtanga to Yin. The Iyengar-inspired yoga wall is a particular draw to help even the most experienced yogis try something new. Via Servio Tullio. Tel: +39 (0) 64 202 0900

Relax

Acanto Day Spa
When in Rome, do as the ancient Romans did and have a spa day. Acanto Day Spa is right by the Pantheon and its decor reflects its more elderly neighbour with classical arches and exposed brickwork, although there are some very modern treatments on offer. Luxuriate in a hammam or ease the aches of traipsing seven hills with a massage. Piazza Rondanini 30. Tel: +39 (0) 66 813 6602

Explore

Bici & Baci
The most stylish way to see Rome must surely be from the back of a Vespa. Or, if you don’t fancy braving the Roman traffic on bike, a classic Fiat 500 car is another suitably hip option. Channel your best Audrey Hepburn, don your shades and whizz around the historic centre and Coliseum for some breathtaking views. From €35

words by Siobhan Norton

image: Pinterest

Fitspiration – Stefanie Reid!

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You’re a professional long jumper and sprinter for team GB who has competed all over the world! Tell us, where did it all begin?
It really began at 12, when I started playing rugby. I had always enjoyed playing sports, but my passion for rugby was different. There was nothing quite like running down a pitch, covered in mud, dodging girls who literally wanted to rip you apart! It was my dream to play professionally. Just before my 16th birthday, everything changed. I was involved in a boating accident – I was caught in the propellers, and had lacerations to my lower back and right leg. Unfortunately, my foot had to be amputated. I was absolutely devastated. I couldn’t imagine a life without sport. I promised myself in my hospital bed I would find a way. It was a long road to becoming a sprinter and long jumper, but I feel so lucky to have fulfilled my childhood dream of becoming a professional athlete!

 

What attracted you to pursue long jumping and sprinting?
While I was at uni, I happened to walk by an athletics practice, and all I could think about for the following week was “How fast can I still run?” Running is the last thing people expect you to do after you become a leg amputee. That was probably what most attracted me to it, the irony of being a professional sprinter with only one foot. I really enjoy the individual aspect of the sport. You are alone out there; there is no hiding. It is both scary and exhilarating. And so satisfying when the endless hours of hard work are rewarded with the result you were looking for!

 

How’s the preparation for Rio 2016 going? Have you added to or changed anything to the way you are training since London 2012?
Preparations for Rio are going really well. I have had the best season of my life, breaking the world record twice and becoming the European Champion! I started working with a new coach in 2013, which inevitably comes with a host of changes: different coaching philosophy, different training group, and different workouts. I think it is important to make small changes every year, big ones if necessary, to your approach to training. I want to build and improve upon the previous year, not just repeat it!

 

You must train for hours and hours a day… how do you keep your energy levels up to make sure you’re getting the most out of your training?
For me, the most important thing is getting into a consistent routine. That way, my body knows what’s coming on a subconscious level, and it’s ready to perform when I need it to. I make sure that I’m sleeping at the same times, napping if necessary, and eating high quality meals at regular intervals. This gets much tougher to do once the competition season starts, as you don’t always have control over competition or travel schedules.

 

What’s been the highlight so far in your career?
Hands down, standing on the podium in London 2012 to accept my silver medal in front of my friends and family!

 

What are the three foods you couldn’t live without?
Chocolate, coffee, and peanut butter!

 

Are there any other forms of exercise you like to do to complement your strict regime?
I love yoga and swimming. They help restore my body and mind naturally, and the injury risk is quite minimal… I’ll save snowboarding for when I retire!

 

What are your gym bag essentials that you never leave home without?
1) Water Bottle – proper hydration is necessary to get through 4- hour sessions

2) Protein Shake – I want to smash today’s workout, and also tomorrow’s, which is why recovery nutrition is so important. I use my Nutri Bullet to blend up protein powder, peanut butter, fruit and veggies, and I down it straight after my session

3) Training journal – nothing is more motivating than results, but you have to take time to track them.

 

How do you like to wind down in the evening after a long day on the track?
For me, it is about a good book, and a cup of tea on my loveseat overlooking my garden.

 

Do you have a positive mantra or quote that keeps you motivated?
“We are what we repeatedly do; excellence, therefore, is not an act but a habit” ~Aristotle

 

Where’s your dream holiday destination?
At the moment, it is Mt. Kilimanjaro. I would love to spend my next holiday climbing it!

 

H&H love cute, stylish and functional activewear – If you could workout in anything from our store, what would you pick?

I love the Splits59 Drive Support Tank, the Lija Fitted Run Jacket in pink and the Eva Gymtote!

 

Superfoods: To Eat, Or To Apply? – Part 1

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I don’t know about you, but as a woman who is somewhat clued into the world of healthy living, with a love of exercising and experimenting with new recipes, the word ‘superfood’ is thrown at me constantly. I’m told to cook them, eat them raw, crush them into facemasks, eat them before workouts, juice them for glowing skin, buy face creams that contain them…the list goes on. When presented with so many different options, all claiming to be the best way to reap the benefits of these ultra-powerful foods, it can be difficult to know which to follow, and which to disregard.

To help you find your way through the minefield of superfood news and emerge the other side a healthier version of yourself, I sat down with experts from both sides of the equation – one from the world of beauty, and another from the world of nutrition (coming next week in part 2) – to find out their thoughts on how best to get that much needed superfood-boost.

Superfood Skincare

Meet Sarah Brown; the founder of premium sensitive beauty line Pai Skincare. The brand prides itself on being completely organic and chemical-free (…as well as creating all their own products right here in London of course); using only the most carefully-selected ingredients with proven skin-soothing properties. And what do all these carefully-selected ingredients have in common? They’re superfoods.

But before we got into what superfoods Pai prefer, I wanted to clear up what the term meant to her. According to Sarah, the term ‘superfood’ is “overused by the media”, but ultimately, she considers it to mean “anything densely packed with nutrients and antioxidants. Think vibrantly-coloured rainbow foods like kale and blueberries that you know are doing you the world of good every time you eat them!”

Good to know! So what superfoods do Pai Skincare use? Avocado oil, for one.

“Avocado oil has such an amazing affinity with the skin, and can transform its tone and texture – especially if it’s on the dry side,” Sarah explains, regarding its use in skincare. “If you look at its fat profile, you would think that it would feel really heavy on the skin, but in reality, it absorbs beautifully and doesn’t leave greasy residues in the same way that something like coconut oil does.”

She continues, “As well as containing vitamins A, D and E, avocado also contains a high concentration of essential fatty acids (the building blocks of healthy skin) which repair and condition its surface.”

Another superfood used by Pai Skincare to help enhance women’s complexions is pomegranates. Sarah explains, “Pomegranates are rich in a rare form of Omega 5, and are one of the only organic sources of Punicic acid – an incredibly powerful antioxidant.”

As for which product to pick, the founder of this prominent beauty brand reveals, “In the Pomegranate & Pumpkin Seed Stretch Mark System, it helps protect the strong cell structure and repair damage – it worked a treat during my pregnancy!”

So what are Sarah’s thoughts on superfoods when it comes to applying versus consuming? “When you apply superfood extracts to the skin their benefits are absorbed directly, and the nutrients are more concentrated,” she says. “If you think about foods that go through your body, various other processes and organs absorb their goodness so the full effects won’t show on your skin in the same way.”

Despite this, Sarah still advocates living a healthy lifestyle, as well as taking care of your skin. As well as including fruit and veg in every meal, Sarah tries to adopt a slightly alkaline diet to avoid inflammation of her skin allergy, utricaria, and looks to superfood powders such as spirulina or chlorella when she’s feeling run down.

As “a firm believer in looking after your skin from the inside out”, Sarah deems beauty products as just one part of the puzzle in the quest for absolute health. Instead, she promotes her belief in the skincare 5-a-day, which she reveals as, “The right beauty products, a good clean diet, enough sleep, reduced stress and emotional wellbeing. They all come together to influence your skin health and clarity.”

words by Zoe Louise Cronk

A New Wave Of Fitness – Two Spinning Classes Are Put To The Test!

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The rate that spinning is gaining in popularity across London is alarming. First we loved Psycle, then we fell for Groove Cycle and now there are two more classes that we have tried, tested and totally advocate.

Step up Aquallure and Edge Cycle, two brand new spinning concepts that are sending waves of excitement across the fitness pool.

 Edge Cycle

I loved the Edge Cycle Bootcamp class. Firstly, it takes place on dry land and in an air-conditioned studio in Holborn with funky lights and hi-tech bikes. Secondly, the class was bangin’. I’m a sucker for interval training and get a kick out of really pushing myself, so when I found out that part of the class involved getting off the bike to do weight lifting and body-weight training, I was pretty excited.

Edge Cycle claims that up to 1,000 calories can be burnt in just 45 minutes as the HIIT nature of the workout ramps up the intensity and burns energy like no other.

During the course of the class we were on the bike for 30 of the 45 minutes. Sprints, climbs and high-resistance intervals meant that we were being challenged on strength, stamina and endurance. The other 15 minutes was spent doing push-ups, core work and weight lifting that shredded my arms to pieces. The beauty and uniqueness of Edge Cycle is that intense cardio comes from the spinning section and the toning comes from the off-bike work. Judging from the sweat-angel I left behind, it’s clear that this kind of workout is very effective.

A Personal Trainer from Edge Cycle says that the workouts are so successful because they, “fuse indoor cycling and bootcamp style exercises that are proven to burn fat, increase metabolism, improve cardiovascular performance and give a total body workout for the body and core”. Who doesn’t want that? I left the studio a broken but elated woman.

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Aquallure

Aquallure. It’s in the name really. The classes take place on bikes in a swimming pool and are a lesson in full-body toning. The resistance from the water comes as quite a surprise when pedalling; it is much harder than you think it might be. Add some dumbbell shaped floats that you push and pull through the water and Aquallure turns into a seriously hard-core workout.

Punctuating the class were challenges that are surely feats of nature. During one particular section I was suspended in the water behind the saddle with my feet in the pedals, desperately trying to stay above the surface by doing flappy-bird-breaststroke arms. Not forgetting the rather amusing jumping section where the class was told to get off the bike, stand behind it, place hands on the saddle and leap as high as possible (like frogs, you might say) into the air. My misfortune turned into a running joke; I had to hold on to my bikini bottoms as I propelled out of the water to prevent classmates from seeing a full moon…

Aquallure got my heart pumping and the instructor’s humour (and my bare bum) meant that my abs had an extra workout from laughter. However I reckon that the best part of pool biking is that there is no muscle soreness post-workout. Result!

My only slight gripe with the class was the pedals themselves. They are like huge pool sliders and half the battle was keeping my feet from slipping out of them. And take heed of this advice: wear a one-piece. You don’t want to be flashing unsuspecting swimmers as you bound all over the place.

Aquallure. Classes start from £18 per session and take place at the Dolphin Fitness Centre in Pimlico. www.aquallure.co.uk

Edge Cycle. Classes start from £15 per session and take place on Leather Lane in Holborn. www.edgecycle.co.uk

words by Lucy Marshall

If You Only Do One Thing This Week… Detox Before The Retox!

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In our minds, the start of November signifies that it’s more or less appropriate to commence the Christmas chatter, so we’re going to start things off by shouting out from the roof tops that it’s just over eight weeks till Christmas day! It does feel a bit strange to be able to say that considering we’ve had a mini autumnal heat wave here in London over the past few days!

Nevertheless, we’re on the count down to a very special day where (in our books) it’s ok to consume way too many mince pies and roast potatoes! It’s a time of indulgence and happiness that only comes around once a year and we strongly believe you shouldn’t feel guilty about allowing yourself to enjoy it. We like to call it “Re-toxing”!

With that in mind, this week (and for the duration of our countdown) we’re focusing on simple yet effective ways we can detoxify our bodies before the re-tox comes around. It’s all about optimizing our health so that when the big day does arrive, we’re not already feeling so sluggish and lethargic that we don’t want to even think about another mince pie. We think a green juice a day is a great place to start but below are a few other easy-to-implement tips which will help detoxify your body before the festive season.

 

Dry Body Brushing
For soft, smooth, cellulite free skin, you need to become a body brushing guru! You see, skin is commonly known as the third kidney because one of its primary functions is eliminating toxins from the body. Believe it or not the skin is actually the largest organ in the body and is responsible for a quarter of the body’s detoxification processes on a daily basis! A quick and easy way to remove toxins through your skin is dry body brushing. This process helps remove dead skin cells allowing room for new cells to grow. It’s also amazing for boosting blood circulation and has been proven to help reduce cellulite! Five to ten minutes of body brushing, four to five times a week will help give the appearance of firmer skin and a reduction in fluid retention!

H&H loves – The Body Shop Cactus Bath Brush

 

Go Sugar Free
For a stomach that Miranda Kerr would be impressed with, end your relationship with refined sugar. This evil, white substance is incredibly toxic, can cause inflammation to our bodies and can even affect our immune system. The winter period is already a hot period for colds and viruses, so it’s super important to keep your immunity strong this time of year. Instead, get your sweet fix naturally by eating plenty of dark skinned fruit like blueberries and blackberries. Apart from making delicious breakfast toppings, they’re also full of antioxidants that will help nourish and protect your body. Who wants to be unwell on Christmas day anyway?

 

Detox Bath
As I explained above, the skin plays a huge role in detoxifying our bodies, most commonly through sweating, but another way to aid the process is immersing yourself in a detox bath. Not only is this a great excuse to indulge in some “you” time, but it’s also a brilliant way to rid the body of toxins with the use of bath salts. Epsom salts are most well known for their detoxing properties as the sulfates in the salts help draw out toxins and heavy metals from our cells.

H&H loves – Senspa’s Detox Bath Salts 

 

Hot Yoga
Hot yoga is, you guessed it, hot! This type of yoga is performed in a room heated to 37 ˚C where you’ll be dripping with sweat in the first few minutes… picture a hot day in the Sahara Desert with no breeze whatsoever! Many people believe that hot yoga is great for cleansing the body as we release toxins through the skin’s pores when we sweat. Why not give this invigorating way of detoxing a go in the run up to Christmas?

H&H loves – Hotpod Yoga 

 

Get Spicy
It’s time to spice up your kitchen to help kick start your pre-Christmas detox. Turmeric is a superb one to get your hands on, it boosts the immune system and because of its anti-inflammatory properties, it helps relieve inflammatory conditions such as asthma and arthritis. Cumin is another great spice – as well as being especially high in antioxidants, it’s particularly good in aiding the digestive system. Let’s face it, good digestive function around the festive period is always a bonus! And of course we can’t forget cinnamon! This cosy-smelling spice is used to help stabilize blood sugar levels, preventing those drastic sugar highs and lows.

H&H recommends – Our delicious Moroccan Tagine

 

Water
We always advocate keeping on top of your water intake and today is no exception. Water acts as a natural lubricant that helps soften the stool and encourages (there’s no great way of putting this), the emptying of the bowels. The kidneys are responsible for removing waste from our bodies and are totally dependent on water in order to do so. This goes to show just how significant water is for our bodies. Other perks you’ll find with drinking lots of water is clearer, glowing skin, better moods and increased energy levels. Cheers to that!

words by Molly Jennings

Cashew Cookie Dough Ice Cream – Nākd

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A healthier take on the classic cookie dough ice cream flavour. Using a coconut milk base and Nākd’s Cashew Cookie & Cocoa Delight bars, this ice cream is filled with wonderful textures and flavours, whilst remaining very reminiscent of the classic ice cream flavour.

Serves:  8

Preparation time: 15 minutes, plus overnight chilling & 20 minutes churning

 

Ingredients:

720ml / 3 cups coconut milk

2 tbsp arrowroot powder
120ml / ½ cup maple syrup
1 tbsp vanilla extract

2 Nākd Cashew Cookie Bars, cut into 1cm chunks

2 Nākd Cocoa Delight Bars, cut into small chips

 

Method

Mix 60ml / ¼ cup coconut milk with the arrowroot powder in a small bowl and set aside.

Pour the rest of the coconut milk and maple syrup into a large saucepan and bring to a boil. As soon as the mixture begins to boil, stir in the arrowroot mixture to thicken the liquid. Remove from the heat and stir in the vanilla and alcohol.

Chill the mixture in the fridge until cold and churn. During the last few minutes of churning, add in the cashew cookie chunks and cocoa delight chips.

Transfer the ice cream to a freezer-safe container and freeze for at least 3 hours or overnight.

Recipe: Aimee Ryan, Wallflower Girl

Welcome Your Winter Workout Whatever The Weather!

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The clocks have gone back, the nights are drawing in, and the surprisingly ‘mild’ weather is due for a frostbiting turnabout with the onset of November this weekend. But will we revert to human-hibernation and skip our routine run for refuge in that polar-bear onesie? No we shall not (well, not EVERY night anyway)! Thanks to Nike’s new winterized running gear, we laugh in the face of Mother Nature!

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Nike Flash Pack Footwear

As a runner, protecting your feet from external environments and conditions is a fundamental practice. For optimum performance, durability and protection, the tightly woven mesh, water repellent (DWR) coating and 360 degree reflectivity fits the bill. Ensure that you are made visible on these dark days with Nike’s fab footwear, and prove that and that the only thing to suffer a pounding is the hard, icy pathway you step out on.

 

Nike Shield Flash Max Jacket and Nike Flash Tight

Defy darkness and damp with the reflective checker-dot pattern and the Storm-FIT 5 water-resistant fabrics. The Max Jacket is Lightweight, breathable, and is fitted with an adjustable hood so you can enjoy optimized performance and movability when the cold calls. Sweat in style with the Dri-FIT fabric technology, and check out the super-chic reflectivity that wraps the legs of the awesome Flash Tights!

 

Nike Aeroloft Hybrid Jacket

A common dilemma for any winter runner is how to be warm without overheating under layers of activewear. Thanks to Nike’s Dri – FIT wool and polyester fabrication, the Hybrid Jacket is engineered with laser cut holes to assist your body’s natural temperature regulation, you no longer need to sweat the small stuff.

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Nike Rain Runner Jacket

As the name suggests, this jacket manages moisture to the max. Designed with seam-sealed nylon, you can repel the rain yet breath and move at ease thanks to the bonded front and back vents. Ever the product of versatility and practicality, every jacket is fitted with non-restrictive sleeves and a removable hood that can be packed away in a back storage pocket.

 

So, are you a winter runner in need of activewear that guarantees water resistance, reflectibility, movability and breathability? Cue the wicked winter workout gear by Nike!

Shop the Nike Flash Pack Collection here!