If You Only Do One Thing This Week: Eat these Five foods to Boost Energy

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We’re sure that everyone at some point has felt tired of being tired! Whether its not having enough energy to get through a hectic morning or perhaps you’ve felt sluggish as the working day draws to an end. Instead of feeling tempted to reach for that coffee and a sugary snack, we’re sharing five of our favourite energy-boosting foods, which will help you to avoid that 4pm slump and generally keep you bursting with energy all day long!

Greens such as Kale and Spinach

Popeye was right – spinach, kale and other dark, leafy greens are packed full of iron and can really give you a boost! Iron is an essential mineral required to form a central part of hemoglobin, the oxygen carrier in the blood. Not getting enough iron could therefore result in body tissue not receiving as much oxygen as they should, leaving you with a feeling of constant fatigue. These Super Greens are also extremely high in magnesium, which plays a vital role in the production of energy. Or if that’s not reason enough, scientists have now found that these “Super Greens” contain a compound called nitrates, which are an energy-boosting ingredient. Dr Eddie Weitzberg states that these nitrates act “like a fuel additive for your muscles”. We weren’t always told to eat our greens for nothing! Plus, we love how easy it is to pack tons of spinach into meals, simply throw it into a breakfast smoothie or have it wilted in a bowl of yummy brown rice!

Almonds

If they’re not already, make sure almonds become your new best friend! These little gems are an amazing source of healthy fat and protein, all of which help to regulate energy levels, banishing that slump we have all felt in the afternoon. Almonds are also packed with a potent combination of energy-enriching nutrients, including vitamin E, magnesium and copper, but they are also incredibly delicious, Win-Win! Blitz up almonds with dried fruit to make energy bars, or simply eat them by the handful as the perfect snack!

Sweet potatoes

Lets not forget the sweet potato. We want to tell you why these guys are such great energy-boosters and one of our favourite sources of carbohydrate. These particular carbs are “slowly released into the bloodstream as glucose, which the cells in the body use as energy,” says Dr Frankie Robinson. Sweet potatoes also contain iron, potassium, magnesium, vitamin C and vitamin D – all of which help to increase energy levels. We love sweet potatoes roasted and thrown into salads or in a yummy frittata as the perfect go-to breakfast choice! Like all produce though, do try and buy organic where possible, as Jon Barron notes in his book “Lessons from the Miracle Doctors”, that organic veg is much more nutritious, not only due to the lack of pesticides and chemicals, but due to a higher mineral content in the soil.

Superfruits

We’re not talking about anything fancy here, just the humble banana, which is an amazing source of fuel for the day! Bananas are very easily digested and provide instant energy due to being a carbohydrate. Bananas also contain lots of potassium, an electrolyte that helps maintain normal nerve and muscle function, as well as mood-boosting trytophan, bonus! Oranges are also a great high-energy food – the Vitamin C and natural sugar content help reduce fatigue levels. Tara Gidus, R.D., nutritionist also states that even a simple apple can work wonders on our lagging energy supply, due to containing lots of fibre, which gives longer lasting energy, instead of a nasty spike in blood sugar.

Quinoa

This fashionable miracle grain seems to be loved by all! Quinoa is a highly nutritious grain that keeps you feeling fuller for longer due to its rich complex carbohydrate and protein content. It is also packed full of iron which helps keep red blood cells happy, ensuring that they can deliver sufficient levels of oxygen to the body. Magnesium is also found in this super food, which is vital in energy production. According to a study conducted by the U.S. Department of Agriculture, individuals with low levels of magnesium in their muscles used up more energy, even during minimal physical activity and therefore became tired more easily. If it isn’t already, quinoa should definitely become a kitchen staple, our favourite dish right now is a delicious quinoa tabbouleh!!

Image: Californian Almond Board

Words Madison Manners

Fitspiration: McKel of Nutrition Stripped

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How did your love affair with healthy eating start?
I’ve always loved food, helping my mom cook in the kitchen and learning the basics of whole food. To this day, the best brussel sprouts I’ve ever had were from my mothers’ garden in the backyard! Fast forward a bit and it wasn’t until college that I knew teaching others to live optimally through nutrition and lifestyle was really my true “calling”. I jumped from major to major starting out as an art major, then psychology, then marine biology, then nutrition—yes, an odd sequence of majors! I think you now understand my love of photography/creativity and fusing it with nutrition and science. I had a growing interest in sports nutrition and was fascinated by the basic fact that what we put into our body directly impacts our athletic performance- granted I wasn’t a collegiate athlete, but to this day consider myself a recreational athlete, and knowing this basic fact was paramount to how I felt and looked. That’s where my love of nutrition and it’s impact on our health really started, from then on it involves many stories and an evolution of my thoughts, practices, and research as a dietitian bringing me where I am today with my food philosophy and living whole.

How would you best describe your diet?
Heavy on the greens, healthy fats, nut, seeds, gluten free grains, dairy-free, fresh fruits, proteins, starchy carbohydrates, chocolate, and more! Also, I’m a fan of the YOU diet, haha one where you eat the way your body wants and responds too. I personally practice a whole foods lifestyle, where I consume 95% of my foods from whole food sources; the other percentage is for the occasional indulgence when I want. For health purposes and intolerances, I am gluten free and dairy free. I used to suffer from horrible migraines, bad digestive issues along with acne and hormonal issues, overtime gluten and dairy were the biggest catalysts for these health challenges along with some lifestyle factors I was neglecting to address. I also am not into labeling diets – I think there are far too many diet and “wellness gurus” out there shelling out information outside of their expertise or making their readers/followers feel like they have to fit a certain mold, whether it’s paleo, vegan, raw, vegetarian, etc.; remember always do what works for you and leave the nutrition dogma at the door and embrace the uniqueness of you!

What ingredients could you not live without?

  1. Dark leafy greens of any kind, my favorite being spinach and kale.
  2. Lemons, perfect for adding a kick of acidity in food and also vitamin C
  3. Spirulina– Since first trying spirulina I fell in love with the flavor but after researching the nutrition and health benefits of it, it made spirulina that more appealing.
  4. Avocados and coconut oil- are my must-have healthy fats and beautifying fats. Avocados are great sources of potassium, vitamin E, K, C, A, magnesium, copper, and fiber that is great for keeping our digestion optimal. Coconut oil is a great source of medium chain triglycerides, which has been studied for it’s ability to increase metabolic rate, doesn’t negatively affect cardiovascular health, can help ease digestion/constipation, and is a natural antimicrobial and antifungal.

What gets you up in the morning?
Being grateful to be alive! Knowing that I have the ability to inspire and change peoples lives whether it’s through my clients, my blog, social media, everyday conversations, connecting with readers, etc. It’s an inner motivation and drive that nothing can shake! Reading the sweetest emails and comments from readers about how I provide them a reliable voice of nutrition advice, information, and inspiration by sharing glimpses into my life, keeps me going too. My life isn’t vastly different from most peoples – social media can be such a funny little 2×2 square delusion and a way to “make up” ones life, I’d rather just be honest and show my real down-to-earth living, even if that means sharing recipe failures in the kitchen or silly moments of me just burning off steam dancing ridiculously by myself!

Take us through your day on a plate?
It changes daily depending on my activity, my goals, and what my body is intuitively craving! In a nutshell it’ll involve some of my staples: Stripped Green Smoothies, green juices, hot tea, matcha tea lattes, porridges, Nourish Bowls using whatever veg I have on hand or what’s in season, hearty supper meals like grains or proteins like eggs or wild caught fish, spirulina, medicinal mushrooms, Turmeric Milk, etc.

How do you sweat?
I LOVE working out, it’s one of my morning rituals that keeps me centered and on my toes. I’ve been weight lifting and exercising since high school. Naturally being thin and small framed, I have to work for curves and weight lifting is such a great way to rev metabolism, keep your hormones and bones healthy for a woman, and change your body composition. Not to mention, it’s fun! With that, I do HIIT circuit training, barre3, Barry’s Bootcamp, kickboxing, hiking, swimming, walking, biking- I love it all. I love working out so much so that I’m constantly in workout gear- some of my favorites being Nike and my healthy t-shirt line I just launched! This year on Nutrition Stripped, I also started interviewing the leading personal trainers in the industry in my Fitness series!

What is your favourite workout track?
I can’t workout without music, literally! I love a combination of: Beyoncé, Drake, Childish Gambino, ODESZA, Deftones, Radiohead, Haim, Taylor Swift, Tove Lo, Banks, Broods…I could go on forever, I love music- it runs in my blood coming from a household of musicians.

What book are you currently reading?
Honestly, it’s a nutrition textbook I was reviewing for research! I recently read How to Be Parisian which was adorable and my favorite book of all time is the Power of Now by Eckhart Tolle.

Which three famous people would you invite to dinner?
Thich Nhat Hanh, Jamie Oliver, Kristin Wig, – I’m just sayin’ that would be a fun and truly enlightening dinner…

Favourite place to escape to?
Ideally, anywhere with water. Being by a warm coast is where my spirit is meant to be and think my work will take me there soon (just maybe)! Otherwise, anywhere I find mental space and peace; it could simply be a walk outside with my bare feet on the ground.

What’s the best advice you have ever been given?
You are, so be. It’s a simple phrase, yet incredibly powerful and means so much to me. It reinforces my authentic self, to do-act-speak-write-work, etc. with authenticity, humility, and love! I often hear clients and readers focus externally on comparisons and comparing their life situation with someone else- it’s futile and only drains energy from what matters… YOU!

What are your top tips for those looking to start their own health food blog?

  • Only do it if it serves you and the community! Having a voice via a blog opens up your vulnerabilities, yet is also a beautiful space to share your passion and touch people’s lives- use a blog as a vehicle for sharing positivity and goodness, not for fame or popularity.
  • BE YOU! Use your authentic and unique voice to write and do what you do best. Speaking authentically will ensure you’re reaching people who “get” you- those are your people/tribe!
  • Be patient with your goals. It takes time building a blog and a following…it will not happen overnight.
  • Have fun with it! If you stop having fun, it’s time to take a deeper look at why.

Guilty pleasure?
Standing in my kitchen, in tree pose, holding a jar of almond butter in one hand and a spoon in the other…’nuff said! I don’t feel guilt though, I just enjoy!

#FITSPO: LORRAINE PASCALE

In-Flight Beauty – the golden rules to fight the flight

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We’re all going on a summer holiday… but first we have to tackle the challenges that go hand in hand with flying. Bloating, dry skin, lack lustre hair, dehydration… not quite the beach accessories you had in mind? Jessica Latapie explores the seven golden rules for take off that’ll guarantee you’ll feel great when you disembark and head for the beach.

1. Scrub up
Cleansing and exfoliating the face can be so underrated but it’s perhaps one of the most important steps in your beauty regime, let alone pre-flight. Dead skin cells, grime and dirt all make for a dull complexion and prevent your moisturiser from doing its job. In the week leading up to your holiday, have a good scrub with something like Mauli’s Radiance Exfoliant, an Ayurvedic mixture with rose petals and sandalwood powder to lift away deep impurities and make your skin feel tighter and brighter. Use your usual cleanser to wipe away all the excess oil and dirt and you’re on to a winner. http://uk.spacenk.com/radiance-exfoliant/MUK200015006.html

2. Treat your skin
Once your skin is properly cleansed, your moisturiser and eye cream have room to do their jobs. As aeroplanes are heavily air conditioned, moisturising is essential to keeping thirsty skin quenched. To get the most out of your moisturiser take a muslin cloth or flannel on board and wet with lukewarm water to dab over your face prior to applying creams – this will help them absorb into your skin faster. Opt for vitamin rich creams (particularly A, C and E) that aid repair, like the Creamy Eye Treatment with avocado from Khiel’s. http://www.kiehls.co.uk/skin-care/by-category/eyes-lips/creamy-eye-treatment-with-avocado

3. Choose the right make-up
Try to keep make-up free for the duration of the flight, letting your moisturisers do the work and your skin breathe. If you’re eager to apply before you disembark, stick with something light like Perricone MD’s Face Finishing Moisturizer Tint, it has little pigment capsules that burst and add a radiant sheen to any skin tone as you massage it in and won’t clog pores. Having an eyebrow pencil and mascara to hand is also a good way to wake up the eyes! http://www.selfridges.com/en/perricone-md-face-finishing-moisturizer-tint-59ml_475-2000301-5319/

4. Control your hair
Bed head can be a good look, sometimes. ‘Plane head’ not so much. When you’ve been crumpled up trying to sleep leaning on one arm or a carefully adjusted neck pillow, it’s inevitable that hair gets flat and static, not to mention that wonderful air con drying it out too. Keep a lightweight hair moisturiser handy, like Dr Hauschka’s Neem Hair Oil, to rub into the ends of your hair once you wake up to maintain moisture, control and keep it looking shiny. http://www.johnlewis.com/dr-hauschka-neem-hair-oil-100ml/p124102

5. Eat right
When it comes to pre-flight food the first rule of thumb is to avoid salt. At altitude we are subject to fewer oxygen molecules, meaning that oxygen levels in the blood are lower and, therefore, salt levels are more concentrated. Your body deals with this by clinging on to water, which is where you tend to get bloated and skin looks puffy. Try to opt for fresh fruit, particularly bananas with inflammatory reducing potassium, vegetables and lean proteins rather than crisps and croissants at the airport – you’ll be thankful for it we promise!

 6. Hydrate
It’s always tempting to get started on the holiday cocktails as soon as we step into the airport, but try to save them for the beach. The mixture of altitude and aggressive air conditioning are extremely dehydrating to the body so opting for water or herbal teas over your usual Martini will decrease the chances of the bloating and puffy skin. The Nosh Detox ‘mile high’ pack is a great kit aimed to make it easy to keep hydrated, immunity boosted and travel sickness at bay. After all, nobody wants a green complexion. http://www.noshdetox.com/product/nosh-mile-high-pack/

7. Boost circulation
Sitting still for extended periods, and whilst at altitude, limits circulation hugely. Getting up and moving around is key but not always possible and let’s face it, sometimes we want to catch some sleep to make sure we’re ready to go at the end of the journey. Dry skin brushing before flying can aid circulation. Use something like the polishing body brush from Aromatherapy Associates on dry skin, brushing the skin upwards in a circular motion to get the blood flowing. http://www.net-a-porter.com/gb/en/product/391477

Now you’re ready for take off, we hope that you enjoy the flight and have a happy, healthy holiday!

words by Jessica Latapie

Happy Snacking, Almond Style

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There’s something in the air, changing the face of the health industry, resembling the body of a teardrop and a texture unlike any other.  All the way from California, if you hadn’t guessed already, comes the ’21 Day Snack Happy Challenge’, and we want you to get involved!  “But what does the challenge entail?” I hear you ask.  Well that, my friends, is simple.  The California Almonds team has initiated a series of 21 days whereby they aim to encourage women of all ages to form healthy snacking habits.  The way it works is straightforward:  Each day, ensure that you consume a handful (approx. 30g) of almonds as your daily snack, so that at the end of the three weeks, you can see just how different you feel.

With the challenge info up for you to read at your leisure, let’s get onto the facts.  OK so we all know that this humble, charmingly versatile nut holds an abundance of health benefits, but what exactly are they?  The phrase we are all waiting to hear is, ‘good fats’, well whether you are an almond-eating novice or an AAM (Avid Almond Muncher) you need not look any further.  With only 13 grams of unsaturated fat per handful (approx 30g) or sticky note, promoting a healthy heart, providing a magnificent source of Vit E and magnesium, and more dietary fibre (3.5g) and protein (6g) than any other tree nut, it’s undeniable this challenge will benefit your overall health.  More importantly perhaps, for us health conscious females, is that these pocket-sized nuggets of natural goodness can assist you in maintaining your most ideal weight, gorgeously glowing skin and enviable brain health without even trying!  Carrying a high level of calcium also and a brilliant source of folate, let’s just say that tiredness and fatigue will no longer be a part of your vocabulary. Can I have a ‘hell, yeah!’

Now stay with us here, as this doesn’t have to be boring.  Of course, to eat a handful of almonds on their own can undoubtedly hit the satisfaction spot, but if we’re talking, 11am for 21 days, we can forgive you for thinking this could become slightly monotonous.  So with this in mind, let’s go through some super salivating ways to jazz up your almond eating experience.  As a woman with a persistent sweet tooth but a level of sugar-guilt too high to hide, discovering these cinnamon dusted almonds was something of a godsend- http://www.almonds.co.uk/consumers/snack-center/whole-almonds-dusted-cinnamon-powder-0, equally, as a morning porridge fanatic, I feel it may be rude of me to bypass the delightful ‘sliced almonds with coconut flakes and rolled oats’ recipe right here http://www.almonds.co.uk/consumers/snack-center/sliced-almonds-coconut-flakes-and-rolled-oats-0.  They really are so simple to incorporate into your daily snacking sesh, and with a wealth of instant nutrition at the heart of these nibbles, and an abundance of weird and wonderful ways to consume them, there really is no excuse is there?

If you still need convincing, allow me to let you in on a cheeky fact, even Van Gogh (yes, the) loved almond blossom.  So much so, that he has a famous painting of the tree in the Van Gogh museum.  Ooh and one for the men in your life, according to Italian doctors, almonds may boost male fertility too.. now there’s a reason to celebrate National Almond Day every February!  Plus, if you haven’t already tried, creating your own Almond milk has got to be one of the easiest things ever; simply take a portion of your California Almonds, a mug of water and blend away, it really is that simple.  Let me tell you, once you’ve been converted there won’t be any ‘udder’ way!

So, whatever kind of snacker you may be (there’s a test on the California Almonds Website if you are unsure by the way), we invite you to join us, brand ambassador Zoe Ball, almond-aholic and super-fan Jodie Kidd, and The California Almonds team in the 21-day Snack Happy Challenge.  Get creative with your snacking ideas, even host your first Almond ‘partay’ or a snackathon-style meet- up with just as eager friends and family.  Whichever way you decide to partake in the challenge, don’t forget to send your ideas in.

Without further ado, we say it’s time to Snack Happy!  Watch Zoe Ball lead the way.. https://www.youtube.com/playlist?list=PL-SJcLSHKCZQbdoa8NKVpelC7hT6z5Ap2

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Be Powerful: Raw Chocolate Balls

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Ingredients

For the Balls:

(Soak all ingredients overnight or leave for three minutes in boiling water)

1 cup figs

1/4 cup of sunflower seeds

1/4 cup of pumpkin seeds

1/4 cup of goji berries

Raw Chocolate Coating:

1 cup cacao

3/4 cup coconut oil

3/4 cup agave

Extras: 12 wooden serving sticks (optional)

Method

Blend all the ingredients for the balls until they form a dough-like consistency in your blender. Shape the mixture with your hands into 12 small sized balls. Melt the coconut oil and add it to the cacao and agave in a bowl. Mix well. With the help of a spoon coat the balls with the chocolate mixture until completely covered, pin the stick through the centre and place on a plate lined with parchment paper. Put in the fridge to set for three hours. We challenge you not to lick the bowl…

VG, V, R, GF, DF, SF, WF

This recipe is taken from our downloadable recipe e-book… click here for more information.

Should You be #EatingClean? (the answer is yes)

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‘Clean eating’ is a term that’s pinballing its way around the health and fitness industry pretty frequently at the moment, and it’s certainly a very popular way of living. Whilst thousands of us hashtag our Instagram and Twitter posts with #eatingclean , are we all clear on what it actually means, why it’s important and how we got to this point in needing to assess our food in the first place? Is  it really worth committing to…

Just a Fad?
Some folk like to suggest it’s become a fad similar to most “diets” but it is here where the first obstacle is struck. Us health and fitness types scour at the term ‘diet’ because it denotes all sorts of uncomfortable imagery from well marketed but downright crazy books of the 80’s and 90’s. Nowadays we like to encourage people to eat real food (yes, fake food really has become that much of a problem). Therefore recognisable and easily digested commands such as ‘eat clean’ allow us to get closer to this nutritional goal.

Clean Machine
With so many of us preaching about clean eating, there is almost a pressure to jump on the band wagon and become ‘clean’ too, but it’s a big commitment, and it can make simple things like dining out or grabbing food on the go a little awkward. Pretty soon you can guarantee that meal prep becomes your new number one hobby. Suddenly ‘I can’t come out, I’m going to the gym,’ is replaced by ‘I can’t come out, I’m meal prepping.’ Meal prep is good though, and this forward thinking is key to successful healthy living and reaching your health and fitness goals.

What exactly is clean eating?
Eating clean involves not consuming anything that isn’t of a natural source and close to its original state. Anything like processed meats, cakes, sweets and biscuits, crisps, bread, pasta, ready meals, cereals and fizzy drinks are out. It’s similar to Paleo in this way as it often eradicates many modern foods in one fell swoop… a good start in any nutritional plan. It’s not a secret that many processed foods are pumped with chemicals and additives to increase shelf life and/or make them more moreish. During the processing many of the natural nutrients and vitamins are destroyed and beware of seemingly healthy snacks such as fruit bars, they tend to be high in sugar with minimal nutrients. Alongside this, some more obvious processed foods such as cakes, sweets and pasta are also ‘empty calories’, meaning they fill a hole when you’re hungry, but offer little in the way of nutritional value to the body.

Why Bother?
Whilst it might sound like a lot of effort, eating clean is actually a pretty healthy way of living, and in theory (if you do it properly) at every meal you’ll be fuelling your body with nutritionally rich foods, giving it the energy it needs and everything it requires to repair, restore and grow. In one, clean eating is: Non-processed meats, fish, fruit and vegetables, natural grains such as porridge, wholegrain rice, and quinoa, nuts and seeds… doesn’t that list sound sooo much nicer than the one above?!

As human beings, we were meant to fuel our bodies with the above, and have done for centuries gone by. It’s only over the last 60 odd years that we’ve picked up the bad habit of eating unnatural processed foods and at what cost? These modern day habits are not surprising though, as ultra processed foods that have been genetically modified are packed full of additives that over stimulate the production of dopamine, the feel good hormone that gives us a high, meaning we crave these foods that make us feel good temporarily. What’s more, is genetically modified foods have been linked to cancer and infertility and highly processed foods are stripped of all the nutrients and goodness found in them to start with.

It’s Not so Hard…
So it would appear, clean eating isn’t only a fad, it’s actually a pretty sensible approach to nutrition and lifestyle, and it’s not all that difficult to follow either. It may require some small lifestyle changes, but once you are fuelling your body with so much goodness, you’ll soon notice you feel more energised, sharper and happier.cClean eating also isn’t that tricky to implement into your every day diet, and no you don’t have to use ingredients that are near enough impossible to get hold of, or say no to every dinner date you get invited on, clean eating is great and it’s easy to follow once you get into the swing of things.

Be Mindful…
Just take a little time to think ahead, and yes, you may have to meal prep, but if you are on the go, instead of grabbing a bag of crisps or a sandwich, grab a piece of fruit or veg instead. It’s not rocket science, just mindful eating and making ‘clean’ choices. From now on the microwavable meal doesn’t exist, lunch doesn’t mean a packaged sandwich and you can start feeling like a real (super) human!

words by Lawrence Price from http://www.fafitsake.com/

YOGA IN THAILAND – ABSOLUTE SANCTUARY, KOH SAMUI

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Before I’d even arrived at the Absolute Sanctuary, their wellbeing vibes oozed into my inbox. An email landed asking for my pillow preference, my favourite essential oils, and the prudent question – what exactly did I want from my visit. To relax, pamper, rebalance, renew, cleanse, or energise? I ticked all of the boxes in a nano-second – I was so in need of a break.

And this was to be a holiday with a purpose. Besides re-awakening my own off/on/off again yoga practice, I’d be visiting the Absolute Sanctuary with my thirteen year-old daughter – to ease her into some beginner classes. By leading her to the yoga mat and igniting an interest early, I hoped to put something in her toolbox she could turn to to strengthen her body and calm her mind when things get a little bit Mean Girls in the years to come. This was to be confidence booster completely unrelated to being pretty, popular or fitting in.

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The Absolute Sanctuary is set amongst abundant tropical greenery in Choeng Mon on the north shore of Thailand’s second largest island Koh Samui. A five minute drive from the airport and tucked away from the party pockets of the island, Choeng Mon is a peaceful bay that’s a favourite with families and relaxation seekers. There are just a few high-end hotels, some budget-friendly beach bungalows and a quiet main street with a smattering of restaurants and shops. The Absolute Sanctuary perches proudly on the hillside with panoramic views of the sea beyond.

This Moroccan-inspired retreat houses 38 guests, in five honey-stoned blocks overlooking lush gardens and the infinity pool. The decor is serene but unpretentious with horseshoe arches, pretty glass pendants lights and ornate tiling throughout. Along with a dreamy tropical location and all the trappings you’d expect from a smart boutique hotel, the resort promises a body and mind overhaul with its structured wellbeing programmes and menu of holistic spa treatments.

It’s a renowned getaway for yoga and pilates – both for its classes and teacher training, there’s fitness and weight management packages, expertly designed detox programmes (ranging from their three-day signature detox to a more hardcore twenty-day complete cleanse) and a healing anti-stress/burnout plan to re-boot the weariest of souls. We signed up for their five-day yoga holiday – an inclusive zen-on-a-plate agenda of stretching and spa time. We could choose unlimited yoga from the variety of classes, our daily massages were timetabled pre-arrival, and we’d eat three vegetarian meals a day from the nutritious menu at the Love Kitchen – the resort’s gourmet restaurant.

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After check-in, our first stop was the poolside juice bar where I made a beeline for Koh Samui’s best export – a top-off, straw-in coconut for a charge of electrolytes. With two fresh juices a day on the programme, you can happily hydrate your way through the choices. The Watermelon-Mint mix became a fave and the Bugs Bunny, a zingy blend of apple, carrot and ginger, hits the spot in the heat. That night we bedded down in our Moorish style room – complete with crisp robes, organic toiletries, a fridge and flat screen TV. We fell asleep to an orchestra of crickets and bullfrogs – our nature neighbours outside.

Yoga takes place in the light-filled Jungle Studio and its doors open at 8am with 30 minutes of pranayama and meditation before the scheduled classes begin. During our stay, we took in a mix. The beginner’s All Styles yoga class – with focus on the sun salutation sequence – was the perfect foundation class to gain understanding of the poses in the series. In Detox yoga, we followed a specific sequence of twisty, bendy poses to flush blood to our organs and to stimulate our digestive systems. The Yin and Yang class melded gentle, meditative Yin – where we held each deep stretch for five minutes with the aid of bolsters – and the dynamic energy of Yang yoga. We found German-born teacher Jana encouraging and inspiring. She took the time to champion the benefits of yoga practice to my daughter  – in terms a teenager could relate to – and was on hand with straps and blocks, adjusting her poses as needed. My daughter soon stopped worrying about whether she could ‘do it’ and relaxed into the classes.

We breakfasted on coconut milk yogurt (dairy-free and delicious) and colour-pop platefuls of melon, pineapple and papaya. At lunch and dinner we recharged with wholesome bowls of masuman curry, soba noodles with spinach and edamame and garden-fresh broccoli with tofu. Meals were washed down with glasses of water that were swiftly re-filled without you even noticing. If you’re partial to a stronger dinnertime tipple, the zero alcohol policy keeps you on the straight and narrow.

I met with Janelle, the retreat’s knowing naturopath and wellness consultant, who weighed me and measured my BMI and body fat percentage. We then drilled down into my typical food intake and lifestyle back home. Janelle highlighted the possible causes of some niggling health grumbles and suggested how I could boost my energy levels and balance my hormones with meal tweaks and supplements. For me, it’s all about more magnesium. The consultation was highly insightful with take-home tips such as adding a sprinkle of sea-salt to drinking water to aid absorption.

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After stretching and eating clean, the icing on the (gluten-free carrot) cake was the spa. On open-air day beds, under swathes of white fabric, we succumbed to our powerful 90-minute Thai massages – the traditional technique of full-body presses and stretches quickly ridding us of London-life tension. The aroma massages, to help to loosen our muscles and eliminate toxins, were delivered by strong and skillful therapists May and Took in the dark, calming treatment rooms. We’d begin by biting down on the bed and finish up asleep – waking to find our hair had been gently braided too. My daughter described the whole experience as kind.

I was then relaxed enough to face my ultimate spa fear – colonic hydrotherapy. Trying to visualise the end result of a revamped, toxin-free colon, I lay back and was flushed with a series of warm water, vinegar and coffee infusions. The Absolute Sanctuary uses an open system, meaning your body dictates the flow of the outbound ‘water’ – making for a more in-control experience. You’re left alone or the unfazed practitioner stays close and rubs your tummy to help the process along. Being the needy sort, I opted for this. Afterwards, feeling smug I’d survived, I necked my post-flush shot of probiotics (cheers!), slipped into bed and slept for a full ten hours.

The atmosphere by the pool was chilled, with solitary guests resting, reading or doing the odd lap. As my daughter cooled off in the water, I joined a hot yoga class – crazy as it seemed be entering a 38° studio as the sun beat down outside. With only four of us on the mat though, it was pleasantly less intense than the wall-to-wall of sweaty bodies in my usual class at home. Jana led us through the 50 classic hatha yoga poses and gave each of us attention, challenging us to a deeper, satisfying practice. The 90 minutes passed, and as I lay on my back, palms turned out for savasana, the overhead fans were finally switched on. Blissing out on the breeze is your sweet reward.

With our schedule of goodness, we were too busy being healthy to feel restless, but should retreat-fever set in, the resort shuttles you to Choeng Mon’s picture-perfect beach or lively Chaweng for a bit more action. A trip to the Fisherman’s night market is also on the agenda – a must for holiday-tat shopping and a Thai street-food fix. And should you want to take the focus off you and your body, there are in-house alternative workshops. In one you can master towel art – think elephants, swans and crabs created from a bath towel. Cheesy or genius? You decide.

Our five days of rejuvenation flew by and we left the Absolute Sanctuary feeling leaner, cleaner, brighter and undoubtedly happier. When I asked my daughter what she enjoyed most about yoga, she answered simply ‘savasana’.

A five-day yoga programme at the Absolute Sanctuary starts from £850 for single occupancy including airport transfers www.absolutesanctuary.com

Flight to Thailand were booked with www.bermondseystreettravel.com

 words by Ali Horsfall

Fitspiration: Kimberly Wyatt talks food, fitness and family

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As a brand new mum to your gorgeous daughter, how do you manage to fit in training around mummy duties, time with family, and your career?
It’s definitely a juggle especially when you want to do really well at something, but you just have to find the time. Setting myself a new challenge with the Vitality World Triathlon London in May has been a great aim and motivation to find the time to train. So whether it’s getting up a few hours early and sneaking out before Willow wakes-up or finding ways to train at home, you just have to make the time. My living room is my new gym with a stand-alone bike to work my stamina, some light weights and bands to test my resistance and lots of yoga. Also getting Willow involved in my workouts from push-ups kissing the baby to squats holding her has been great, it really soothes her and entertains her. 

Do you pay attention to your nutrition when it comes to your training?
I definitely pay attention to my nutrition – food is fuel when it comes to doing something like a triathlon. It’s about making sure you are cutting out all the unnecessary fats, getting protein help me rebuild and recover after a workout and eating carbohydrates when I need them. If I have a good workout in the morning I would typically go for breakfast with a mix of carbohydrates and protein. Or if I am on the go then just grab a MaxiNutrition Promax protein bar. Even though one of my goals is to lose the baby weight it is important to eat right for exercise. 

Were you intimidated at all, taking on the Vitality World Triathlon London? It’s a very different sport from the dancing you are used to!
When I said yes to the Vitality World Triathlon London I didn’t say yes with an intimidation factor, but once I realized what I was getting myself into I realized it is not just something that you walk up to and try on the day but if I want to do well, which I really do then I have to train for it. I think if you look at it as I am doing a triathlon and rock up on the day it is intimidating but if you get stuck into each day and what you have to train for so you can mentally and physically prepare then on the day you will be ready to do it. I think that is how I focus on any performance whether I have a big show at Wembley or a TV appearance if you think about it you are going to do you get intimated but if you focus on each day as it comes and train for it, then you will be in the right space for it when the time comes.

How do you deal with body confidence since becoming a mum? Has it changed your views on your body at all?
Your body changes. It is part of being a woman and it is a beautiful thing. My baby is only 14 weeks old so there are parts of my body that aren’t quite the way they used to be and might never be the way they used to be but I think having something like a triathlon to challenge myself with, allows my physical stature to be framed in a way that is going to make it the healthiest and fittest it can be at the moment and that’s what I am looking for – to be the healthiest I can be.

On top of everything else, you have your own line of cosmetics – which are your must-have products for working out in?
Definitely Beautiful Movements mascara, I go nowhere without mascara. And the lip gloss is fantastic as it is moisturizing and has jojoba oil in it so your hair doesn’t stick to your lips when you are working out. I also sometimes wear a little foundation. The foundation is made from minerals so has naturally occurring SPF in it and has Zinc Oxide so if you have any spots it dries them up while working out.

Did you continue to exercise during pregnancy?
I kept exercising up until the day before I gave birth to Willow. I had to tailor it a bit as I didn’t want to do crunches and a bunch of long distance running in the later stages – I know some people do, but I just had to listen to my body. I did a lot more Pilates and yoga and brought the intensity down the further I was in my pregnancy but made sure I kept my body moving. When I was 6 months pregnant I was still performing on Got To Dance. 

As a model, your husband, Max, must be equally as health conscious. How do you two motivate each other to stay on track?
We really drive each other. He has to make sure he is at his best just as I like to be at my best and although our bests are quite different we still push each other to achieve them. He needs to put on as much weight as he can while I need to watch what I eat so I don’t put on any weight but it kind of works to my advantage as I can still cook really big meals but give him ¾ of it and I can take the smaller portion. But he has been really good with my triathlon training, he came to the pool with me and was shouting encouragement at me and giving me what I need – I like shouting I need to be pushed. He has really been supportive and really helpful. If I am tired at night he won’t let me slack. He has been my motivator; we really try and motivate each other.

Will you be encouraging Willow to follow in your athletic footsteps?
I like to say walk the walk instead of talk the talk and I hope that my actions help inspire her to make good choices in fitness.

How do you like to relax and unwind after a busy day?
My husband is really into films, being a director and film writer, so we just love to watch old fashioned black and white movies as well as new films. Now we go to the big scream where you can watch a film with your baby and don’t have to worry if they start to cry. In our off time Max and I like to stay creative together and film and make fun things. He is currently filming a new short called Red Pillow.

What’re your favourite pieces from the Hip & Healthy store?
I love all the bright coloured pattern leggings. They are so fun and really get you in the mood for a workout. Especially the Rockwell Black Leopard Elite Compression Tights.

Do you have a motivational mantra or words of advice that you live by?
Be your best is my ultimate motto. It is not about what others are doing but what you can do, never compare and just be your best.

Give us a sneaky insight into a typical day in your life.
Now it always starts with a feed. Then I usually do a juice for breakfast and try and get in a workout. After that I am then usually on emails and working, or going to events or meetings or perhaps filming. I come home and usually get in another sneaky workout or just hang out with the family, make a nice dinner, watch some films, spend some time with the little one and make her laugh as much as I can. Sometimes we try to go for a nice long walk. It really varies from day to day and week to week. 

Kimberly is taking part in the Women Only ‘Tri It’ Distance at the Vitality World Triathlon London, taking place in Hyde Park on May 31st. Secure the best seats in the house to watch Kimberly and the world’s best triathletes by purchasing Grandstand tickets here: http://london.triathlon.org/event_info/grandstand/  

 

If You Only Do One Thing This Week: Get a Clear Complexion

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Are you not feeling quite summer-ready due to lacking that all-important inner glow? Well worry no more, you may just need to make a few simple changes to your routine for a vibrant complexion.

We’ve rounded up the top ten tips for clear skin… no makeup or expensive products required…

Exercise Daily
Adding exercise to your daily routine gets blood flowing, bringing a natural flush of colour to your cheeks. This needn’t mean running 5k every day, simply adding ten minutes of movement into your routine every few hours helps, so try to walk everywhere and take the stairs more.

Eat Your Fats
Omega-3 fatty acids help keep your skin supple and moisturised, so add sources such as avocado, and wild salmon to your diet for a glowing complexion. A handful of nuts a day is particularly pore-perfecting, try brazil nuts for a great source of selenium, which recent studies have shown increases skin elasticity and can help prevent skin cancer.

Sainitise Your Smartphone
Yes we’ve all read those horrible rumours, but face up to it, that iPhone you put so close to your face can contain more bacteria than a toilet. Save those nasty germs landing on your skin and causing spots, by wiping your screen with antibacterial wipes a few times a day.

Stay Hydrated
Dehydration is one of the main causes of most aesthetic skin problems. So, we know this one sounds obvious, but as the bodies largest organ is comprised of 70% water replenishing it with at least two litres a day will help skin glow and clear the body of toxins. Carry around a full bottle with you at all times and you’ll notice a huge difference within weeks.

Don’t Forget Sun Protection
Although the UK doesn’t always offer quite the same weather as the Mediterranean, that isn’t an excuse not to slather on sun protection every day. 90 percent of wrinkles are caused by sun exposure, so add a moisturiser with SPF to your daily routine to prevent ageing and help skin health.

Take Your Probiotics
When our gut flora isn’t healthy, bad bacteria can arise which causes chronic inflammation, which is a major cause of acne and other skin problems. If you’re looking to clear up your skin, your gut is a good place to start, so we recommend taking probiotics (we love Biokult and Optibacs) and adding foods such as Sauerkraut, Miso and Tempeh into your diet.

Cut Shower Time
After a hard day there is nothing better than a long, hot shower, except the intense heat strips your skin of essential oils, causing blood vessels to dilate leaving skin dry, red and sore. Try shorter, less steamy showers and your complexion will thank you.

Sleep!
This may seem obvious but it’s called beauty sleep for a reason. Sleep deprivation lowers circulation, leading to a pale, unhappy looking complexion. Plus, skin rejuvenates and heals overnight, so hit the sack earlier with a good book (no technology please) and you’ll be glowing in no time.

Check Your Make-Up Brushes
So you’ve cleaned your smartphone, now’s the time to check your make-up bag. A recent study found that 72% of women never wash their brushes, even though they collect dirt and bacteria which can cause breakouts. Clean your brushes every three weeks in lukewarm water with a gentle cleanser to prevent bacteria building up.

Get More Vitamin C
Adding foods such as oranges, kiwis and blueberries to your diet is a ticket to instant glow. When eaten with amino acids, Vitamin C-rich foods encourage the growth of collagen fibres leading to plumper, healthy skin. A study by the American Journal Of Clinical Nutrition has recently that women who had a diet high in vitamin C had noticeably less wrinkles and dry skin.

Words by Harriet Tisdall

Image Nike Featuring Karlie Kloss

Sprouted Spelt and Honey Loaf Recipe

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Ingredients

80g Sprouted Whole Spelt Flour

56g Whole-wheat Spelt Flour

264g White Spelt Flour

160g Spelt Levain (or wheat as above)

16g Local Honey

224g Water

6g salt

Method

Mix the sprouted whole spelt flour, white and whole-wheat spelt flours together. Add in the water, honey and spelt levain to hydrate the flour. Then knead for 5 minutes. Leave for 30 minutes and then mix in the salt and knead for a further 2-3 minutes.

Bulk Fermentation / Folding

Leave to bulk-ferment for one hour.

Fold the dough, stretching the furthest end away from you out and then back in ¾ of the way and then repeat the same to the other end. Turn the dough 180 degrees and repeat this process and then flip the dough over so you have a nice tight bundle of dough, with the layers revealed from the folding on the side. This folding helps to develop the gluten in the flour, which will enable you to shape your loaf as you like and to get a good rise as the gluten traps the carbon dioxide released from the fermentation process.

Continue bulk-fermentation for one hour.

Repeat above fold.

Continue bulk-fermentation in the fridge for 2 hours.

Shape

Pre-shape your loaf into its desired shape. Leave to rest for 5-10 minutes, then mould again into its final shape and place upside down in a well-floured banneton.

Final Rise

Place in the fridge for 6-8 hours or overnight.

Bake

Tip the dough out of the banneton and onto a peel or baking tray, slash with your desired cut and place in a hot oven for 30-35 minutes.

Recipe supplied by Rude Health

First Tri-mer: One Woman’s First Ever Triathlon Training Journey

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So this is it. After years of mentally dressing myself up, paper doll-style, in triathlon suits and those bike helmets with the long tail bit at the back, then LOL-ing and swiftly extinguishing the idea of myself ever trying a tri, I’ve finally gone and signed up for my very first.

When I was offered the opportunity to join up with Vitality and Equinox to take part in the London World Triathlon there was no way I was turning it down. So now begins my foray into learning just what training for a triathlon entails, finding out what bricks are, working out how to negotiate a speedily moving bike (eek) and tackling open water swimming.

My, slightly intimidating, Giant Defy 4 road bike is leaned up against the wall, waiting to get acquainted with the great open road, but as yet I don’t even know how to attach the pedals… Suffice to say, this will be a huge learning curve, and I can’t wait! I am ‘only’ attempting the Tri It distance for my first race, but there is still a lot to consider as a mere runner and group fitness junkie when it comes to transitioning to triathlon training. As an avid road runner I’m already well aware of the importance of fueling, preparation, trialing kit, stretching and the like, but how on earth am I supposed to apply these principals across three totally different disciplines?  It’s a whole new beast, and that is exactly why I’m so stupidly excited to get involved. When it comes to exercise, I’ve tried pretty much everything. From heavy lifting, to sessions on the running track, to marathons, to Body Pump, to yoga, but I’ve always been a little intimidated by the technical side to the triathlon, which is what has deferred me from signing up until now. There just seems to be so much equipment involved, and timings to content with, and I don’t even want to think about those infamous ‘wobbly legs’. How on EARTH does one repair a flat tyre? And cycling while wet, isn’t that a recipe for chafing? I’m about to find out!

This year’s World Triathlon London sees the introduction of the first women’s only waves in the Tri It distance. So if, like me, you have been toying with the idea of dabbling in triathlon now is the perfect opportunity to enter your first event and join recreational and professional triathletes from around the world in swimming, biking and running London’s Hyde Park.

Over the next posts in this series I will be documenting my journey in training for the Vitality World Triathlon and sharing my success’, failures, and hopefully lots of tips on how I will be fumbling through training for my very first triathlon. Let’s do this!

Words Rachel Bednarski

London’s Top Personal Trainers

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As the health and fitness wave continues to hit London, the city is awash with personal trainers peddling their trade via photos of client’s rippling abs and Instagramming their training sessions. Who wouldn’t be tempted to hire a personal trainer with the promise of a smaller waistline, a washboard stomach, glowing skin and more energy? However, not all trainers offer the same service and finding a good one can be trickier than shopping for the perfect pair of jeans.  An incredible six pack, bulging biceps and a big social media presence doesn’t mean a trainer knows their stuff and will support you in achieving your healthy goals. And when you are investing a lot of money in someone, you want to be sure they really are as good as they seem.

Here at Hip & Healthy, we have put together a list of London’s best, all offering something a little different – just like those jeans, as we know, one size doesn’t fit all.

For a bootcamp blast – Faisal Abdalla 

Ever lusted after Ellie Goulding’s abs? Her trainer is Faisal Abdalla, a Nike Trainer and one of Barry’s Bootcamp’s most popular. Faisal’s sessions are tough but he is just such a good guy, you can’t help but want to give 100% all of the time. Plus his focus is never only on the body-beautiful. Faisal is also known as Mr PMA because of the emphasis he places on having a Positive Mental Attitude not only towards training but also towards life. If a trainer can get you to smile while doing hill sprints, he is doing something right. PMA healthies!

Instagram: @fizzle_28 

Twitter: @f_fizzle

 

For a bodyweight blitz – Ollie Frost

Former professional rugby player and all round awesome guy, Ollie is a bodyweight-training whizz kid. This type of training, also known as calisthenics, is hotter than ever in the fitness world and it results in a lean, strong, balanced body and some serious ab strength (hello, six pack!). Ollie is a fountain of knowledge when it comes to calisthenics and will always mix some fun bodyweight moves into his sessions (think gymnastic rings and handstands!). Ollie trains clients at Reach Fitness in South West London, an unpretentious, friendly place where you are made to feel part of a big, happy family.

Instagram: @olliefrostpt

Twitter: @Ollie_frost

 

For a swimmer’s body – Tom Puntis

The Workshop Gym in the Bulgari Hotel, London, is home to some of London’s hottest trainers, one of which is Performance Specialist, Tom Puntis. And Tom isn’t just a pretty face. Not only is he a performance specialist and a fascial stretch therapist but he has garnered a bit of a reputation as one of London’s top swimming-fit specialists, training novice swimmers to those competing in triathlons. Remember the Olympics and seeing all those amazing swimmers’ bodies? Swimmers provide us with some serious fitspiration – they’re super toned, athletic and their cardiovascular fitness is out-of-this-world! What more could you want? With summer upon us, it’s the perfect time to introduce Tom and swimming into our workout repertoire.

Instagram:@tompuntis

Twitter: @tompuntis

 

For washboard abs – Hollie Grant

Founder of the “Model Method”, Holly is both a personal trainer and Pilates instructor – the pilates pt! Her “Model Method” mixes fat-burning HIIT training with reformer Pilates – an exercise match made in heaven! For long lean limbs and super strong abs, Hollie is our go-to-girl for a hard core. Plus the gorgeous Amanda Byram is a big fan of Hollie’s training method and if it is good enough for Amanda and her incredible bod, it is certainly good enough for us.

Instagram:@thepilatespt

Twitter: @PilatesPT

 

For yummy mummies – Charlie Launder

Charlie Launder is London’s go to girl for pre and post natal fitness. London’s yummy mummies are singing the praises of Charlie, who runs the Bumps and Burpees sessions out of Lomax Gym. As well as group sessions, Charlie takes private clients and specialises in supporting ladies who want to stay strong and healthy throughout their pregnancy and then get back into great shape after birth. And the best thing for mummies training with Charlie is that babies are welcome to come along to sessions.

Instagram: @charlielaunder

Twitter: @charlielaunder

 

For food and fitness – Ashton Turner and David Arnot

Ashton and Dave are the brains and brawn behind Enhance Nutrition Ldn, a bespoke nutrition and fitness service. Both are personal trainers with a geeky knowledge of how to fuel your body properly. Often a few tweaks to what we eat can transform our bodies, skin, energy and sleep – we just need someone to tell us what to do. The Enhance guys design bespoke, individual programmes which include workouts, meal plans and online support. Or if you prefer, you can choose your favourite of the two and train with them at their base in South West London. Made In Chelsea’s Lucy Watson is a big fan of the Enhance boys, but if you need convincing, check out their social media for some awesome body transformations.

Instagram: @enhancenutritionldn

Twitter: @Enhance_LDN

Words by Kathleen Fleming