Beet Burgers with Spirulina Guacomole

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recipe by Saskia Gregson-Williams

I absolutely love burgers (the veggie kind) and today I’m sharing my recipe for the most delicious Beet Burgers – that’s right, these burgers are made with 100 percent free range beetroot!

The beet burgers are made with quinoa, beetroot and kidney beans with an amazing sweetness from the added sultanas and lemon juice. Not only does this combination taste incredible when hot and crisp out the oven they are great for your health too. They’re rich in digestible protein (unlike the beef kind) meaning all that goodness is absorbed straight away! Quinoa is a complete protein  and a good source of anti-inflammatory, mono-unsaturated and omega-3 fatty acids. It is a Low GI carbohydrates, which increases energy over a longer period of time and and leaves you fuller for longer. Kidney beans are a great source of fibre, blood building iron and protein. They also contain vitamin K, which is a powerful antioxidant preventing against free radicals in the body. Beetroot is really the main flavour of these burgers and make them really sweet and delicious. Beetroot are a vegetable with a unique group of antioxidants, called betacyanins. They give beetroots their distinct colour and help to support the liver and purify the blood – this makes beetroot a good food for detoxifying.

The burgers are paired with a Spirulina Guacomole. However bizzare this sounds it is a great way to up the superfood ranking, and is honestly is so delicious. Spirulina is a health-promoting algae, containing 62% complete protein. Spirulina also gives you an incredible dose of B vitamins, beta-carotene, vitamin E, manganese, zinc, copper, iron, selenium and essential fatty acids. Combined in my ultimate Guacomole recipe, its pure heaven!

Let me know how you get on by tagging @sassyballerina and @hipandhealthyuk on Instagram and Twitter and hashtagging #hipandhealthy!

Burgers:
Serves 4

100g quinoa
14oz a can of kidney beans
3 small beetroots/ 4 cups grated
2 large handfuls fresh coriander chopped
1 lemon
1/2 cup brown rice flour/ other
gluten free flour
1/3 cup sultanas (optional, but amazing!)

Method: Cook the quinoa. Wash and drain the kidney beans. Add to a large bowl and mash well. Peal and grate the Beetroot, add to the bowl along with the cooked quinoa and dried herbs. Continue to mash until all is combined. Add coriander, sultanas, lemon juice and flour, continue to mix well. The mixture should stick together well, but don’t be afraid to add more flour if you need a stickier consistency. Mould into 8 burgers, refrigerate until ready to cook.

Preheat the oven to 190 degrees Celsius. Heat a little extra virgin olive oil in a frying pan, add 4 burgers. Cook for 2-3 minutes on each side, before placing on a baking tray. Once all the burgers are cooked place them in the oven to bake for a further 15 minutes.

Spirulina Guacomole:

1 large ripe tomato
2 ripe avocados
juice 1 lime
1 tbsp Spirulina powder
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

Method: 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.

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Stress Management – An Ayurvedic Massage Reviewed

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Treatment:

Abhyanga – Ayurvedic Whole Body Massage (1 hour), £60

A relaxing massage that can help to improve lymph flow, stimulate the immune system and revitalise the entire body.

Review:

The ancient concept of Ayurveda – the holistic medical system from India – was extensively explained to me as I settled down into a comfy chair 5 minutes after arriving for my treatment at Ayurveda Pura in Greenwich Millenium Village on a dank, cold January day. Colette, the Ayurveda Pura’s Spa Manager shared her in-depth knowledge of the practice and what comes across most is her ability to sum 1000s year’s worth of Indian tradition into a brief pre-massage chat. You know someone really knows their stuff when they can demonstrate it in lay mans terms and still evoke inspiration and complete confidence.

Through understanding the 5 basic elements which are the principles of Ayurvedic tradition and what my unique balance of Doshas was (learnt by taking my pulse and looking at my tongue) I was intrigued by Colette’s perceptions of my general well being. From picking up the tension in my arms and shoulders – a product of a particularly energetic boxing class I’d been to the day before – to identifying my ‘fire’ side which gives me a tendency to plan and analyse all matters (cue anxiety) she was confident in what particular areas she would focus on during my hour long Ayurvedic massage treatment to get me rebalanced and reset.

With diagnosis discussed, I was already in a calm and confident place in terms of my treatment plan and ready to hop onto the massage bed. In long sweeping movements which crisscrossed my entire body in figures of eight it felt magically like I had 10 pairs of hands working on me as opposed to two. With particular care taken over my neck, shoulders and arms, it was the head to toe sweeps very unlike any other massage I’d had before that provided the most amount of relaxation. These long motions and the use of specialised 100% organic Ayurvedic oils in abundance (you absolutely have to shower post massage!) are the key differences to this type of treatment. These combined with the beautifully incensed room and the very spiritual sounding music playing quietly in the background is enough to transport you from a grey rainy day in East London to a beautiful Indian spa on a spectacular hilltop.

I usually find it hard to relax during massages and although my body is happy, my mind continues to whirrrrr… perhaps it was the particular focus that Colette was giving to calming my fire imbalance or just the combination of the oils, warmth, music and defused light which fully transported me to a new and very relaxed place. A place I’d like to be a little more often!

In our post massage chat over a cup if Ayurvedic tea, I learnt about the organic and holistic approach that forms the basis of the Ayurveda Pura Spa. This unassuming spa really packs a punch in their offering and I was surprised by the breadth in their treatment menu, plus yoga courses, vegetarian café and their own range of certified organic Ayurvedic beauty products Holistic Essentials.

This one stop health and wellbeing gem in South East London could quickly become a weekly favourite, whether it would be popping in for a treatment or just a simple totally organic snack with friends post yoga class, the friendly atmosphere is completely un-intimidating and welcoming and this combined with deep professionalism and expertise really sets this place apart and should be on any health’s fanatics radar.

Ayurveda Pura, London
Health Spa & Beauty Centre
48 Newton Lodge
Oval Square
Wets Parkside
Greenwich Millennium Village
London SE10 0BA

http://www.ayurvedapura.com 

words by Laura Morris

The Colour Purple: Stylish Sportswear That Has One Thing In Common

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Be honest, your activewear collection is looking a bit lacklustre these days. With spring still months away and dark, gloomy mornings greeting you each day, no one blames you for dressing in a monochrome palette. When it comes to activewear, it’s such an easy choice to slip on your favourite black leggings and worn-in charcoal sweatshirt. However, with Pantone announcing the vibrant hue, Radiant Orchid as the official colour of 2014, why not add a dose of colour to the mix? Better than a jolt of morning caffeine, perk up your fitness regimen with a punchy pop of purple.

words and image by: Jen Mendenhall-Waldorf of StyleBomb

Splits59 Tank Top, £60:

http://www.hipandhealthy.co.uk/product/splits59-sabrina-razor-singlette-tank/

Puma Trainers, £30:

http://www.shop.puma.co.uk/R698-Future-Trainers/354999,en_GB,pd.html&q=sparkling%20grape&vid=#!i%3D10%26color%3D13_blackberry_cordial-white-sparkling_grape%26size%3DUK_13

Sweaty Betty Socks, £12:

http://www.sweatybetty.com/blister-resist-socks-prodsb103_spectral/

Lucas Hugh Tank Top, £75:

http://www.lucashugh.com/shop/sale/helium-tank.html

Sweaty Betty Swimsuit, £60:

http://www.sweatybetty.com/dolphin-swimsuit-prodsb074_rosashockingsiren/

Lululemon Yoga Towel, £35:

http://www.lululemon.co.uk/products/clothes-accessories/women-yoga-mats-and-props/The-Towel?cc=12189&skuId=uk_3522162&catId=women-yoga-mats-and-props

Zing Anything Water Bottle, $16.99:

http://zinganything.com/product/citruszinger

American Vintage Prairie State cotton-jersey sweatshirt, £80:

https://www.net-a-porter.com/product/409644

 

If you only do one thing this week… Become an Early Bird!

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We promise we haven’t gone crazy, but yes… we are indeed going to talk about the idea of embracing your inner early riser (gasp!!). It’s a fact, you all have that one friend who wakes up at the crack of dawn and seems to have this constant supply of energy and enthusiasm. While they’re singing in the shower after their “short” morning run, you’re still in bed groaning at the thought of getting out of your PJs. Sound familiar?

This week we want you to stop hitting the snooze button because there is so much more to mornings than feeling like you’re about to have a menopausal flush after sprinting, Usain Bolt style, after your train! It’s a chance to enjoy cooking yourself a healthy breakfast rather than shoving down a bowl of sugary cereal! Take time to prepare your meals and snacks for the day ahead instead of stressing about finding something nutritious to eat at work. Use the peacefulness of the morning to have some “you” time. Dust off that book you’ve been meaning to read for ages, or whip out your favourite nail polish and give your nails some TLC. Try getting in to work before the 9:30 rush. You’ll feel more productive with fewer distractions and you can finish earlier! How lovely does all of that sound? It does take some getting used to but don’t panic, H&H have got some handy tips to becoming an early bird.

Plan your morning routine
Making any kind of decision when you tired isn’t a good idea, especially one that involves getting up early! You’ll be making empty promises to yourself and the snooze button will definitely be getting some action the next morning! Whether it’s trying out a new breakfast recipe or having a full on get-ready-pamper-session, create a morning plan and figure out how you want to use your time.

Keep your alarm clock OUT of arms reach!
I found this tip particularly hard to change as my morning alarm consists of my phone. Having to place it out of arms reach felt really un-natural… (That’s bad isn’t it?) It means you have to physically get out of bed and I have to say it works at waking you up! If you can’t bare the thought of being apart from your beloved phone, invest in a separate alarm clock and make sure you place it on the other side of your room!

Have a shower
Nothing wakes you up more than a morning shower. It’s an instant fix for tired and foggy minds and it’s so invigorating. You go to work feeling clean and fresh, and any traces of “cosy bed syndrome” have been thoroughly washed away!

Awaken your body with some light exercise
Exercising in the morning is a very individual thing. Some thrive on the idea of running half a marathon before breakfast while others shove down a massive bowl of porridge before heading down to an early morning circuits class! The key is finding out what works best for you, it could be as simple as doing 10-15 minutes of yoga or stretching. Whatever it may be, giving you muscles a hello in the morning will help prepare your mind as well as your body for the coming day.

Slow and Steady wins the race
Becoming an early bird is like becoming a marathon runner; you can’t expect to be a pro straight off the bat! A good way to ease yourself into the early bird state of mind is to do it in stages. Try taking 15 minutes or so off your alarm every week to allow your body to adjust rather than shocking it by taking off hours!

word by Molly Jennings

image: www.hush-uk.com

Boots Make It Happen Twitter Chat – 6th February

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Questions at the ready – Join H&H and nonstopmama for a #bootsmakeithappen Twitter chat!

Hip, hip hooray… February is in full swing! Could it mean that spring is on its way? We hope so! Apart from the prospect of (ever so slightly) improved weather, February indicates the tipping point of the New Year’s get fit resolutions! It’s a cross road that many people face – give up or carry on? H&H’s passion is to always inspire people to carry on pursuing healthier and happier versions of themselves and we believe that getting through January is the hardest part!

Join us and nonstopmama on Thursday, 6th February from 12:30 – 1:30 for a #bootsmakeithappen Twitter chat! We want to know how you’ve been getting on and what keeps you motivated to stay on track with your goals. See you there!

http://www.boots.com/en/Pharmacy-Health/Health-shop/Diet-weight-loss/

The H&H Team

 

#bootsmakeithappen Twitter chat Terms and Conditions

 

  • This #bootsmakeithappen Twitter Chat pamper pack give-away is free to enter and no purchase is necessary
  • It is open to residents of the United Kingdom (England, Scotland, Wales and Northern Ireland including the Channel Islands and the Isle of Man), excluding employees and their families of the Promoter (Boots UK), its associated, affiliated or subsidiary companies and agents or anyone professionally connected with the promotion
  • Participants must be 18 years or over
  • Everyone who uses the hashtag #bootsmakeithappen will automatically be entered into the draw to receive a pamper pack. There will be five winners in total selected by Boots UK
  • The pamper pack consists of one of each of the following items:
    • No7 Stay Perfect Nail Colour
    • Shapers Chocolate Caramel Bar
    • Shapers Sweet and Salty Popcorn
    • Botanics Relieving Bath Soak
    • No7 cocooning body balm
    • Boots Simply Sensitive Deeply Cleansing Face Mask
    • Shapers WATERVIT Daily Defence Still
    • Botanics All Bright Hydrating Day Cream
    • Boots Pharmaceuticals Re:Balance Dream Pillow Mist Lavender
    • The pamper pack’s contents may be changed due to circumstances out of the Promoter’s control, for products of the same or greater value
    • All winners will have used the hashtag #bootsmakeithappen with either a great weight loss and healthy eating tip or insight into their weight goal
    • All winners must be following either @jbadenh or @hipandhealthyuk
    • It is a condition of entry that all postings are subject to the terms and conditions. Submission of a posting will be taken to mean acceptance of the above rules and terms and conditions
    • You can open a FREE twitter account here: www.twitter.com
    • All entries must take place between 12:30 and 13:30 on Thursday 6th February 2014
    • Winners will be notified via DM to the Twitter account they used for the chat. They have 48 hours to respond and claim their pamper pack after being notified, after which time the pamper will be considered unclaimed and will be re-assigned using a random selection method
    • The Promoter may vary or amend the promotion at its absolute discretion
    • The Promoters accept no responsibility for technical difficulties which may result in tweets not appearing in the Twitter stream as viewed via Twitter.com and therefore not eligible
    • The Promoter is Boots UK Limited. Registered office: Nottingham NG2 3A
    • Tweets with the hashtag(s) may be used in promotional materials for Boots UK, used on Twitter, Facebook, Google+, Pinterest and other social media platforms
    • Participation will be taken as agreement for use of material in this way
    • Events may occur that render the competition itself or the awarding of a pamper pack impossible due to reasons beyond the control of the Promoter and accordingly the Promoter may at its absolute discretion vary or amend the promotion and the entrant agrees that no liability shall attach to the Promoter as a result thereof

#bootsmakeithappen Updated invite

Three of the best UK Winter Spa Breaks

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Limewood
For the Sybaritic Spa Goer 

Late on a cold but clear winter’s afternoon there is nowhere I would rather be than steaming myself in Limewood’s deliciously hot outdoor pool. Raw green juice in one hand, a good book in the other and three of my best girlfriends surrounding me. This is what it feels like to be utterly relaxed. And yet just less than two hours ago I was immersed in the hectic hustle and bustle of London complete with traffic jam, work worries and a never-ending stream of emails on my mobile. But the moment I step over the threshold of Limewood’s impressive front door (it’s Regent exterior is both beautiful and imposing) I seem to be able to check in all the city stress with my baggage. Not my first visit to Limewood (I discovered this gem of a hotel back in spring) I head straight for the spa where every minute detail has been thought of. Fresh robe and flip flops waiting in each and every locker, bottles of water dotted around so that you never go thirsty, which is important when you while away the time yo-yoing between the sauna and steam room, and enough water jets, rain showers and hot stone beds to keep you amused for hours. If it is a treatment you’re after then you can take your pick from some of the best organic brands around. Then, once all that spa-ing has worked up quite an appetite (and we assure you it will) head over to the hotel’s famous Raw & Cured restaurant where the food is not just delicious but incredibly healthy too. We opt for, and consequently devour, a sharing board, which has three nutritious homemade dips; beetroot; sweet potato and sweet corn (my fave) and hummus. Washed down with a few more fresh juices and then followed by a dairy-free, wheat-free melt-in-your-mouth chocolate brownie… I still have dreams about that brownie.

If you can tear yourself away from the hotel’s sumptuous spa you’ll also discover its beautiful surroundings. Set amidst the New Forrest National Park, Limewood Hotel is a destination in itself. Wild ponies on the hotel’s doorstep, undulating hills unfolding at every turn and next door to a beautiful forest crisscrossed by cycle paths and meandering streams. A word on the rooms too – designed with comfort and style in mind, they are the archetypal home-away-from-home. We have a new saying amongst my group of girls ‘LBL’ which stands for Life Before Limewood, because after you stay here, your standards somewhat shift to a new level of luxury perhaps not experienced before.

Hip & Healthy Loves – The Pai Facial. You can’t get one anywhere else.

Stable Deluxe Room bathroom. (Stable E room 69) - Coworth Park (LOW RES - LANDSCAPE)

Coworth Park Hotel
Best For the Elegant Luxe Lover

Set in 240 acres of stunning parkland in Ascot, this magnificent country house is every bit luxurious. It mixes traditional country house style with modern textures and a palate or gorgeous neutral colours. The Mansion House rooms offer views over the woodlands with a Georgian charm while the Stable rooms (where I was lucky enough to stay) provide the perfect cosy, country feel with views over the courtyards manicured gardens. First on my to-do list was to head to the spa. I spent the most relaxing hour of my life in a spacious, airy top floor treatment room with a view to die for! Indulging yourself with a massage at Coworth Park is a must! I particularly loved my view from the cross trainer too. Floor to ceiling glass windows over looking beautiful green pastures? Yes please! I could have worked out all day! Staying on the ground floor is the indoor swimming pool with under water music…how cool is that? If you’re feeling peckish, grab a bite to eat in the Spatisserie where you’ll find breath-taking views over the hotel’s very own polo fields. Or if you fancy something lighter, sip away at one of their homemade smoothies in the relaxation room before grabbing a chauffeured golf buggy back to your room! It’s a tough life! As night falls, I would highly recommend spending your evening in The Barn where you can observe the chefs at work. Tuck in to some unbelievably delicious home grown country food while you keep warm by the open log fire. No ask is too big for Coworth Park and every person working there gives 100% effort to make your stay as pleasurable as possible. I challenge you not to fall head over heals in love with this charming hotel.

H&H Loves – The copper roll top baths! Request a room with one of these divine tubs and soak the night away covered in bubbles!

Spa - pod relaxtion room

Scarlet Hotel
For the Sumptuous Eco Couple 

Cornwall – England’s coastal heaven, is a destination not to be missed. A weekend in this utterly exquisite part of the country would not be complete without The Scarlet Hotel. A romantic weekend away in this gorgeous eco-hotel also wouldn’t be complete without my other half tagging along too – it didn’t take him a second to agree to accompany me! After a lovely scenic train journey we arrived at the Scarlet late afternoon. We were shown to our “Just Right” room, which was more than just right! Our bed faced the most stunning view of the Atlantic Ocean I think I’ve ever seen. We immediately stepped out on to our balcony to take it all in…inhaling the fresh, sea air and exhaling any reminders of the chaotic London life we left behind. After an impromptu evening swim in the indoor pool we made our way to their restaurant, where the menus are created on the day using fresh, local and seasonal ingredients. Back to the room, we decided to rent Eat, Pray, Love from the Hotel’s own DVD library (how very H&H!) but someone next to me fell asleep 15 minutes in so that didn’t quite happen! Men!

The next day we experienced The Scarlet’s most famous treatment, the cliff top hot tub. A 30-minute session in an outdoor hot tub over looking distant crashing waves and beautiful, green cliff tops, should definitely be top of your list. It’s a pinch-yourself kind of moment where you are reminded of just how beautiful the world is. It was by far the most breath-taking treatment I have ever had. This place oozes magnificence and beauty but without costing the planet. Let me tell you now, there is simply not enough space to explain every eco-friendly feature because I would be here forever! But boy have they thought of everything!! One of my favourites is their natural outdoor pool. It uses a living reed bed as a filtration system. Microorganisms and plants balance the chemistry of the water ensuring clean, clear and hygienic conditions for a close-to-nature swimming experience. They also collect rainwater to wash cars and to provide rinsing and washing facilities for wetsuits if you’ve gone surfing, or dirty wellington boots for those who love muddy winter hikes. This hotel’s challenge was to be luxurious without costing the planet. It certainly does that. Sustainable never felt so sumptuous.
H&H loves – Jasper, the hotel’s dog. Going for a walk? Take Jasper along too.

 

5 Tips to Gorgeous Skin…

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This is probably the best anti-aging advice I ever got, and I’m not exaggerating! You’re not going to believe how simple and obvious it is. And I’m certain it will improve your skin and health. First, please don’t get mad at me – I’ve got to give you a little bit of info so you don’t get lost. (For those of you who know this, please feel free to skip ahead to “Live Blood Cell Analysis.” Don’t worry, it doesn’t get gory.)

Let’s talk body pH for a second without getting too technical. The pH scale measures how acidic or basic a substance is within a range from 0 to 14. The midpoint marks a neutral state of 7.0. Alkaline, or basic, measures higher than 7.0; acid is lower than 7.0. Certain diseases, acne, eczema, psoriasis, wrinkles, blemishes, bacteria, fungus (oh you know, like mold, candida, and fun stuff like that), thrive in imbalanced acid-alkaline environments. On either side of the spectrum, if something is highly acidic, like battery acid, or highly alkaline, like lye found in household cleaning agents, it is called reactive. No wonder they are so damaging to our ecosystems, damaging pipes in our homes and, metaphorically speaking, in our bodies.

The pH of food doesn’t necessarily comply with its formation inside the body. Foods that are considered acidic before digestion (like lemons) become alkaline-forming in the body. A healthy body’s normal pH level is 7.365 (in blood), pretty close to neutral. Interestingly, skin is pH 5.5, slightly acidic. However, thanks to stress, coffee, tobacco, alcohol, processed foods (Le Big Mac, sodas, slurpies, yada yada yada), toxicity, and environmental pollution, we are exposed to waaaay more acidity than our bodies can assimilate. That means our bodies are constantly working overtime to get back to homeostasis.

Live Blood Cell Analysis

Am I preaching to the choir here? You probably know all about this, so I’ll get right to the nifty info that Rick Panson just shared with me. Among other cool vocations, Rick is a nutritional microbiologist and pioneer in analyzing living blood cells. He has spent ten years researching diseased and healthy cells under the microscope. It is amazing how much blood tells us! From just a few drops of blood (I promise, it didn’t hurt a bit and I’m squeamish), he told me that I had candida and was dehydrated, among other delightful nuisances. Then he asked me if I knew what to do about it.

No stranger to this lovely yeast playing happily in my body, I offered my educated answer: more probiotics, no more sugar, no wheat, and basically take EVERYTHING out of my food intake that I love! He gave me a satisfied look as if to say, “Lady, you don’t know the first thing about this, do you?” He proceeded to reach into his bag of tricks to produce several sheets of paper jam packed with information. And he told me the following.

What EVERY PERSON NEEDS TO KNOW ABOUT RESTORING ALKALINITY TO OUR BODIES. And the first one is FREE!

STEP ONE: Breathing! Isn’t that the most obvious alkalizer in the entire world? That’s right. CO2, carbon dioxide, is the biggest acid your body eliminates daily (100X greater than other acids, according to Rick). If you are at a desk job most days, highly stressful situations, not getting enough sleep, worrying too much, and are bent over most of the day, you are probably taking shallow breaths. I know I am! You can alkalize your body by breathing deeply – inhaling vital oxygen – and focusing on the exhale, letting out the acid waste in the form of CO2.

STEP TWO: Drink quality water. This is another pretty obvious one that most of us (um, me!) don’t do enough. Drink at least half your body weight or one liter for every 30 lbs. After doing TONS of research for Clean Water’s Dirty Secret on Organic Lifestyle TV’s wonderful website, it’s blatant how important and scarce clean water truly is. In fact, not only does bottled water overuse resources to produce, distribute, AND recycle or dump, 98% of the water is acidic. Rick had these neat drops that tested water’s pH, so I gave him my Poland Spring bottled water that I plunked in my bag before heading into the city. Sure enough it scored a pH of 6.0, 10X more acidic than neutral pH.

Even when we added pH balancing drops to increase the water’s alkalinity, once he blew CO2 into the water, it turned acidic again. Ideally, it should stay alkaline. So even when I thought I was hydrating properly, I was actually fuelling the issue!

Though he doesn’t like bottled water at all, he favors these brands if you need water in a pinch:

  • Essentia
  • Icelandic
  • Evian
  • Fiji
  • Evamor
  • Vittel
  • Mt. Valley
  • Zephyrhills

He also nixed purified, reverse osmosis, and distilled water, not only for being acidic, but also for damaging alkalizing substance when it comes in contact with them. UGH! He recommended installing a good water ionizer like Kangen, a medical grade system. He told me my Aquasana filter was good but to STOP using my Britta filter because, you guessed it, it turns water acidic!

STEP THREE: Consume full-spectrum salts. Salt gets a bad rap in the traditional medical world, probably because regular table salts sold in supermarkets stink. But our blood is actually salty! Unprocessed and unheated salt provides a wonderful source of naturally occurring trace elements and minerals, like sodium, in addition to the other three alkalizing minerals: calcium, potassium, and magnesium. Baking soda, a.k.a. sodium bicarbonate, neutralizes acids in the body and can be used as a supplement too, he said. No wonder both salt and baking soda make a great sore throat gargle that works. My favorite salt these days is either Celtic Sea Salt or Pink Himalayan Sea Salt, which contains over 80 trace minerals. Helpful tip: natural salt is not white! It can be slightly gray, brownish, earth tones, or pink.

STEP FOUR: Use healthy fats & oils, as in no CRAP (Completely Refined And Processed). Many companies like to advertise their oils as having “No Cholesterol.” Aside from the fact that I don’t buy into the cholesterol myth at all, those oils have been completely adulterated and breed a slew of many other problems, making the “threat” of cholesterol pale in comparison. Trans fats are BIG no no’s. Enjoy nuts, seeds, avocado, and non-hydrogenated, unrefined, organic oils. Two favorite picks are: Chia seeds, high in omega 3’s, calcium, antioxidants, and fiber, and coconut oil, the superstar oil of the moment.

STEP FIVE: Go green. Start incorporating more green into your diet. Add green leafy vegetables rich in minerals, antioxidants, and fiber. These nutrients support beautiful skin thanks to the abundant vitamins like A, C, K, . Spirulina, chlorella, and green powders help absorb and eliminate toxins from the body. I hope you’re getting why I found this information to be invaluable. By maintaining a balanced pH in the body, skin issues from acne to wrinkles vanish. It really can be so simple. These steps lay the foundation for a healthier lifestyle. Once these cornerstones solidify, making dietary changes like reducing sugar and coffee intake, exercising, and supplementing appropriately further enhance results.

Words by Sarita Coren

Full disclosure: Sarita has no ties or affiliation with Rick Panson other than being intrigued by the information. The MANY opinions on water filtration methods amaze and confuse her. The main goal is to drink clean, filtered water in glass or metal reusable bottles. The pH level is a matter of preference determined by your own research. Not everyone is overly acidic either! 

 

Carrot Cake Oatmeal

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recipe by Saskia Gregson-Williams

Breakfast is my favourite meal of the day, and as everybody preaches, definitely the most important! The way you start your day can determine exactly the kind of day you have; A quick breakfast eaten in haste can lead to a day of rushed behaviour and adrenal energy, if you skip breakfast all together often worry, stress and fatigue creep in. However, if you set your alarm a mere 5 minutes earlier, and make yourself a delicious, wholesome breakfast not only will you be energised but your outlook on the day to come will be far more positive! Just by taking those few extra minutes of calm in the morning can completely change your day.

My favourite breakfasts for this time of year is without a doubt porridge. When it’s oh so brrrr outside, there’s nothing thats more comforting than a bowl of warming goodness – that leaves you with that energising glow and the feeling of a warm hug in your stomach. Nothing beats it! Porridge can be one of those breakfasts that can be completely bland, or creamy and full of flavour. Today I’m sharing my recipe for carrot cake oatmeal, which is one of my absolute favourite variations. It has all the taste of carrot cake, and is just amazing for your health too. Carrots are a wonderful source of the immune boosting Antioxidant beta carotene which converts into Vitamin A in the body. It is also a good source of vitamin C, iron and calcium. This is a sneaky way to add tons more nutrients to your breakfast, and it tastes delicious!

Recipe:
1/2 cup oats
1 cup almond/brown rice milk (we like Rude Health)
1 ripe banana
1 tsp vanilla extract
1/2 cup grated carrot
1 tbsp cinnamon
1/2 tbsp ginger
a small pinch of nutmeg

Method:
In a saucepan Bring the milk to the boil, lower heat and add your oats, mashed banana, vanilla extract. Allow the oats to simmer for a few minutes before adding your carrot and spices. Mix well, and continue to simmer for a few more minutes. Pour into a bowl and top with more banana slices, pecans and generous dollop of almond/peanut butter.

Carrot cake oatmeal

Detox With Yoga

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For thousands of years the practice of yoga has been a way to purify the body, mind and soul. For those who practice yoga regularly the detoxifying effects are clearly evident after a yoga class as you feel lighter and brighter. Although other types of physical exercise have detoxifying effects yoga gets deeper into our tissues and extremities bringing detoxing effects to our entire body.

The three main bodily systems used for detox are our circulatory system, our digestive system and our lymphatic system. Stimulating these systems through yoga poses can help move our body’s waste products more efficiently. Although all yoga poses stimulate our detox systems, the three main groups of poses which have obvious detox effects are twists, forward folds and inversions.

Twists
Twisting poses such as Ardha Matsyendrasana (Half Lord of the Fish), wring out our abdominal organs as you twist, and encourage fresh blood flow to abdominal organs as you unwind. Twists also promote digestion and help with the release of trapped gas.

Forward Folds
Forward folds can either be seated, such as Paschimottanasana (Seated Forward Fold), or standing such as Prasarita Paddotanasana (Wide Leg Standing Forward Fold). In standing forward folds you bring your heart higher than your head which reverses the pull of gravity. This encourages circulation of blood through the body as well as encouraging movement of lymph fluid. In all forward folds, the gentle movement of folding forwards gently massages your abdomen which aids with digestion. Also in all forward folds we lengthen the spine, which has the effect of improving posture and encourages better breathing.

Inversions
Inversions are the third group of poses which aid detoxifying processes. Full inversions such as Sirsasana (Headstand) or poses such as Viparita Kirani (Legs Up The Wall), stimulate circulation of blood and lymph from the feet and legs. If we have been sitting a lot or travelling over the festive period, it is possible we have a build up of fluid in our lower legs so taking the weight off our legs and reversing the flow of gravity can help to restore good circulation. These poses also bathe the abdomen in fresh blood which can stimulate digestion.

Two other wonderful detox poses are Adho Mukha Svanasana (Downward Facing Dog) and Dandasana (Staff Pose). Adho Mukha Svanasana brings the heart higher than the head which reverses the flow of gravity and encourages circulation. It also gently stretches the abdomen and lengthens the spine. Dandasana assists the detoxification process by encouraging the spine to lengthen which makes it easier to breathe deeply. Breathing deeply and fully allows us to get rid of waste carbon dioxide and take in more life-giving oxygen.

As well as providing a great physical detox for our bodies, another detox effect of yoga is that it gives us an opportunity to detoxify our minds and souls.  By bringing our awareness to our breath we calm our crazy minds by letting go of toxic thoughts or feelings and shifting our awareness to the present moment.

This new year resolve to practice yoga regularly as part of your detox efforts. Releasing those nasty toxins as well as toxic, unhelpful thoughts and feelings will help you to feel and look your best.

words by Kathleen Fleming

IF YOU ONLY DO ONE THING THIS WEEK…TAKE YOUR YOGA ON HOLIDAY

 

Baobab Bars

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This recipe for these baobab infused energy bars, are one of the most simple and delicious homemade snacks out there, they honestly take no time to make, last you forever, are incredibly nutritious and so wonderfully energising. I love to make a big batch at a time, so I’m always prepared when the nibbles kick in!

These energy bars are made by blending cashews, almonds, brazil nuts, dried fruit, lemon juice and Aduna’s baobab powder. By blending and not baking, you create delicious smooth fudge-like bars that taste amazing without loosing any of their nutrients. Cashews, almonds and brazil nuts are all a great source of plant-protein with one cup of cashews being equal to 21g of protein, the same as a large breast of chicken! Unlike meat, the standard source of protein, nuts are digested easily and thus we are able to absorb all the avaliable nutrients. They also create an alkaline environment in the body, this prevents free radicals and disease from surfacing. Raisins, my dried fruit of choice for this recipe, are widely underestimated for their benefits, they are in fact a rich source of immune boosting antioxidants and promote the efficient absorption of vitamins, proteins and other nutrients in the body. They provide a good level of instant-energy fructose which is balanced by the protein from the nuts to release slowly into the blood stream, meaning your energy is sustained for far longer.

To create the sherbet and lemon flavour I have used lemon juice and the superfood powder, baobab. Aduna’s baobab, is one of my favourite superfood supplements, it contains an abundance of vitamin C and malic acid which has powerful energising properties, as well as helping to boost your immune system. Baobab powder also helps to promote a healthy nerve and digestive system and optimises Iron uptake. This is particularly beneficial for those with a primarily plant based diet.

These bars are the perfect way to ensure you always have something healthy on hand, and don’t break any of your New Years resolutions!

Recipe
Makes up to 12 bars:

1 cup cashew nuts
1 cup mixed brazil nuts and almonds
1 cup of medjool dates, raisins or cranberries
3 tbsp lemon juice
3 tbsp Aduna boabab

Method: start by grinding the nuts in the blender. Add all other ingredients and pulse until the mixture is smooth and forms a fudge like dough in the blender. Remove and shape into energy bars or balls.

The Wizard of Oz: Lorna Jane lands in the Hip & Healthy store

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“MOVE, NOURISH, BELIEVE” is the ethos behind Australia’s leading sportswear brand for women, one filled with inspiration and motivation, encouraging us to “live our best life through active living”. It’s a notion that we completely embrace here at Hip & Healthy, so much so that we jumped on the already global bandwagon and are shouting from the rooftops: “Welcome Lorna Jane to our Hip & Healthy store!”

Lorna Jane epitomises the type of ‘do and have it all’ women we aspire to become, by designing sportswear that is functional, innovative and daring. The founder of the company, Lorna Jane Clarkson comments that, “Women are discerning. They are not simply looking for active-wear, they want pieces that work with their busy life and reflect their personal style”. By keeping abreast of current and forecasted global fashion and lifestyle trends, the brand produces up to 100 new styles per month in bright colours and bold prints using superior quality fabrics. LJExcel is a material that has been created solely for the company and it is wonderful for so many reasons. Shrink resistant, fade resistant, sweat-wicking, anti-pilling, quick drying and completely breathable, the bespoke textile makes big promises and seriously delivers.

For the limited time of one month, Hip & Healthy is thrilled to be the exclusive retailer of five gorgeous garments including one of our favourite pieces, the Galvanise Sports Bra. Look out for the tiny red heart hidden in each piece for the little extra love you might need as you push yourself to your limit. Additional details such as this give the impression that Lorna Jane is a brand that truly cares about the women for whom they design.

“MOVE, NOURISH, BELIEVE”; we can’t argue with that.

words by Lucy Marshall

Update your Workout Wardrobe!

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If you only do one thing this week… Update your Workout Wardrobe!

Updating your old (and a little bit knackered) workout wardrobe is always a fun task. I strongly believe that treating yourself to new fitness gear is one of the best ways to keep you motivated! This is, after all, the last week of January where quite frankly, motivation is in short supply! However, choosing workout clothes is a specialized skill that does need a bit of practice! Take a read of H&H’s guide to giving your workout wardrobe a new lease of life!

Invest in your gym gear – If any section of your wardrobe deserves to be good quality it should be your gym gear. Think about it… you sweat in it, stretch in it, shove it in your gym bag and wash it after every use! It does get put through its paces! Buying cheap gym gear may be more cost effective in the short run, (pun intended!) but they won’t stand the test of time like the more expensive items. Invest now to ultimately save money in the future.

Consider what type of exercise you do –When trying on gym clothes, keep in mind the type of exercise you do. You may be tempted to get that gorgeously soft yoga bra but if you’re a keen runner, it might not be the most supportive of choices! Another aspect to consider is the different type of fabrics on offer. For example, if you love spinning, you might want to go for moisture wicking materials to help prevent the oh-so-attractive “sweat patch” look! Or if you love to brave the great outdoors, it might be a good idea to look into UV protected fabrics to help protect your skin from harmful rays.

Always have some staple items – The backbone to any workout wardrobe is your staple items! Think of them as the “Little Black Dresses” of your gym kit! You can’t go wrong with some classic, black, full-length leggings (we love these ones by Lole for comfort and style). You’ll get so much use out of them and they are universally flattering! Other items that should feature in your staples are a comfy and well-fitted sports bra and a simple base layer tank top.

Comfort is key – This may seem a bit obvious but feeling comfortable whilst exercising is very important. You definitely don’t need the distraction of your leggings falling down half way through your run, (I’ve been there, its not a good look), nor do you want anything to be digging in places it shouldn’t! Your gym kit should seamlessly support your body and allow you to focus on the task at hand –working out!

Find something that flatters you – We were all born with different body shapes so learn to accept that what looks good on your friend might not look good on you. Experimenting with lots of different brands will give you a good idea of what flatters your body and which styles to look out for. I want to point out that this can be a slow process, but there’s not a better feeling than looking in the gym mirror and feeling confidant and positive about the way you look.

Check out our Activewear Store for some ideas and inspiration! http://www.hipandhealthy.co.uk/product-category/shop/clothing/

words by Molly Jennings