Welcome Your Winter Workout Whatever The Weather!

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

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Nike Flash Pack Footwear

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

 

Nike Shield Flash Max Jacket and Nike Flash Tight

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

 

Nike Aeroloft Hybrid Jacket

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

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Nike Rain Runner Jacket

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

 

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

Shop the Nike Flash Pack Collection here!

 

Pink Smoothie Bowl – Naturally Sassy!

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Sassy from healthy recipe blog Naturally Sassy shares her favourite breakfast smoothie bowl to start the day glowing from the inside out! For more healthy recipes you can visit her blog: Naturally Sassy and follow her for daily recipe inspiration on her instagram @naturallysassy__

Sassy, over to you!

“Smoothie bowls are just the most awesome, energising way to start a day! It really does make you so happy, especially when it’s a beautiful colour… needless to say, i have sipped away at many murky green smoothies that taste amazing but look like mud… the effect is definitely not the same!

This pink smoothie bowl is as delicious as it looks, and is packed with berry goodness. The frozen banana acts as the base for this smoothie, making it so creamy, like ice-cream! I often get asked why I freeze my bananas, and it really is only because it brings out the best in their sweet flavour and also makes them so much creamier when blended! You can in fact just blend a frozen banana with a drop of milk on its own to get a delicious banana ice-cream! Or you can add a tsp of cacao to get chocolate ice-cream – those multi-talented bananas! They’re also full of goodness: they’re high in potassium and immune boosting antioxidants as well as aiding the absorption of calcium. This helps build strong bones and also prevents against kidney cancer. Bananas are also rich in fibre pectin which aids digestion and keeps you feeling fuller for longer. You then have a handful of strawberries and frozen blueberries which add such a lovely sweetness to the smoothie. They antioxidant properties are amazing, so they are great foods when you’re in need of an immune boost! They are also Low GI fruits, keeping your blood sugar levels stable.

For a protein-packed boost you have ground flaxseeds, almond butter and almond milk. In this blend you will have roughly around 12g of protein – thats the same as two eggs! Protein is not only great for building and repairing muscle tissue, but it is harder to break down in the body which keeps you feeling fuller for longer.”

INGREDIENTS

1 frozen banana

1/2 cup frozen blueberries

5 strawberries

2 Tbsp ground flaxseeds

1 Tbsp Almond butter

1/2 cup homemade almond milk

Method: Simply blend!

Toppings:

Top with my cho-anola from my free healthy chocolate ebook here!

ADD: a handful of kale or spinach, chia seeds and goji berries

THIS WEEK… MAKE A SMOOTHIE BOWL | ACAI BERRY BOWL 

Living From The Heart With Jody Shield

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Jody Shield is London’s hottest new Alternative Therapist & Intuitive Healer. Persia Lawson, Co-Founder of alternative lifestyle brand addictivedaughter.com, finds out why everyone – from Lawyers to Marketeers to Models – seems to be flocking to Jody in droves.

When Hip & Healthy sent me to write a review on my experience of a ‘Light Grids’ session with Alternative Therapist & Intuitive Healer Jody Shield, I jumped at the chance – especially as I’d already worked with her several months before and had had what I can only describe as one of my most surreal but life-changing spiritual experiences to date. You see, I’d come out of a relationship two weeks prior to that first session, and was feeling particularly raw and delicate.

I entered the venue for the session (the uber trendy alternative luxury store ‘Celestine Eleven’ in Shoreditch, London) with a fusion of mixed feelings: Excitement at the prospect of getting some healing to lift me out of my break-up funk, served with a dollop of nervousness – even doubt – as to whether this would actually work – seeing as I’d never heard of ‘Light Grids’, and it sounded pretty off the wall, even for me (the daughter of an Intuitive Healer myself…)

My apprehension was swiftly quelled upon being greeted by Jody in the reception.

As anyone who has ever met or worked with Jody will tell you, her presence is extraordinarily ethereal and other-worldly – but in a totally grounded & tangible way. She radiates warmth, light & a deep, deep sense of empathy & compassion, which immediately puts you at ease.

According to Jody, ‘Light Grids’ is a new and powerful form of physical and energetic clearing of fears, old emotions, trauma, memories and engrained beliefs found in the physical, emotional and spiritual bodies. The treatment is unique as it clears straight from the core or central belief systems – the root of all your issues. ‘Light Grids’ facilitates a reconnection back to your higher-self (your soul), enabling you to understand your life on a deeper level, take control of your direction and live in the present moment with more flow. The clearing work creates more space and light in the body, energetic expansion and spiritual development.

At the start of the session, Jody asked me to give her some information about what had been going on in my life recently. She then asked me to lie on the bed, as lights were dimmed and gentle atmospheric music began playing in the background.

After a few moments, Jody gently asked me to start breathing deeply into my heart’s centre. In an interview we did with Jody for Addictive Daughter (you can watch it here: ww.addictivedaughter.com/how-to-stop-being-unlucky-in-love-with-jody-shield/), she gave some interesting facts about the heart that made the significance of heart-breathing totally make sense. The heart has 40,000 brain cells, and in 1983, it was re-classified as a hormone-secreting organ. One of the hormones that it secretes counteracts cortisol – which is the stress hormone that the brain gives off (a familiar foe to most of us Londoners).

As the session progressed, Jody explained in detail exactly what she was doing at every moment. Essentially, all that she requires of you is to lie there and totally surrender yourself to the experience – a most challenging task for a self-confessed ‘Do-er’ such as myself. However, it was one that was very much necessary in order to help me release some of the childhood trauma that had been stored in my body and emotional memory for years.

I came away from the session feeling very much lighter – almost as though I were floating, whilst at the same time feeling much more grounded and rooted than my usual self. I expected this sensation to wear off within a few hours, but miraculously, this sense of low-level euphoria lasted three whole days.

My second session with Jody was equally as powerful. After a wonderful (albeit rather un-industrious) summer, I felt ready to launch into September 2014 with a renewed sense of energy & vigour, and told Jody so at the start of our appointment.

Having experienced ‘Light Grids’, I was feeling even more open to going deeper into this work, which is probably why I found myself so overwhelmed by the experience, that my body started literally convulsing as Jody worked to release energetic blockages. I laughed and cried simultaneously throughout – an extraordinary but gloriously cathartic release, that once again left me feeling buoyant and ready to fully engage with anything and everything the world outside had waiting for me.

It’s hard to put in to words how powerful a ‘Light Grids’ session with Jody is – especially as everyone’s seems to be so different, depending on where they are, and what it is they want to focus on releasing.

Many come to her because they feel unlucky in love, and are desperate to find a soul mate. Others want to resolve deep-rooted family issues, while some require help and guidance around money & career. One thing’s for sure, Jody Shield has transcended the stereotype of an Alternative Therapist as being an ageing dear – donned in an over-sized cardigan & a plethora of crystal jewels – to a cool, authentic and relatable young woman. With stress, anxiety & depression rates being at an all time high in the UK, our lost generation needs leaders like Jody, whose warmth, generosity & powerful healing gifts are transforming our relationship with ourselves and each other, one ‘Light Grids’ session at a time.

Visit her website here or contact her to book a session at [email protected]

words by Persia Lawson

Co-Founder of addictivedaughter.com

 

 

 

 

Hair Trend Tribe – The Have Knots!

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The swept-back ballerina bun is making way for the towering top knot. Meet the low maintenance up-do made for your workout

The conspicuous lack of low-slung chignons on the Autumn Winter catwalks was a bit of a departure for the fash pack, but Marchesa, Jean-Paul Gautier and Missoni jumped on these ultra-flattering top knots. Forget sleek, structural styling, this piled-high, undone ‘do gives your look instant height and takes seconds to perfect. But there’s a fine line between scruffy silhouettes and sports luxe styling; Hip & Healthy turned to hair super stylist Trevor Sorbie to learn how to carry off these on-trend top knots with aplomb.

Marchesa

To mimic the Marchesa look you need some length; “shoulder-skimming strands, at least,” according to Sorbie. “The hair is literally twisted and knotted together, in the same way you would tie your shoe laces, but the ends are left out to give it a nonchalant, undone finish.” Give your hair some grip (and that French girl, slept-in texture) by applying a dry shampoo (such as Redken Style Connection Powder Refresh, £13.95); scrunch it up at the roots and pinch your strands apart for a body boost. Brush your hair back with your fingers and, to see off any sagging, Sorbie suggests gathering hair up into a ponytail first using a hair bungee (Bungee Hooks, £3.50 for 12), before twisting, looping and fixing it in place with grips (Trevor Sorbie Brunette Non-Slip Grips, £3.25).

Missoni

To pull off Missoni’s super-slouchy top knot, Sorbie recommends beefing up your ‘do with a hair donut (Pretty Pieces Hair Donut, £2.49), before securing it in place with grips, instead of a band, to allow gravity to take its toll. “A great prep product for this is a salt spray (Hip & Healthy loves Trevor Sorbie’s Salt Texture Spray, £5.70); don’t be afraid to use it on both wet and dry hair to get that disheveled texture.” Frame your face by rubbing your fingers in circular motions along your hairline to tease out some stray tendrils. This cascading top knot might not survive a vigorous cardio session, but it will see you through your sun salutations in style.

Jean Paul Gautier

If your workout demands something a little more study, why not channel Jean Paul Gautier’s tightly packed top knot. Brush your hair up into a ponytail and pitch it so it sits just above the crown of your head. “A top tip to avoid any sagging around the neck is to tilt your head back a little as you secure the ponytail. Twist the hair until it starts to coil back on itself, and then secure the ends in place with grips (if you angle two grips so they intersect at 45 degrees, they will interlock giving your knot some serious traction). I suggest using a pea-sized amount of serum (try Trevor Sorbie Smoothing Serum, £5.70) on the roots for a slicked back finish, and a lot of hairspray (such as Mark Hill Party The Night Away Firm Hold Hairspray, £6.29) on the ponytail to see off wispy flyaways.”

words by Charlotte Jolly

image: Pinterest

WHAT TO EAT FOR HEALTHY HAIR & NAILS

 

Nourish Your Body With These Anti-Cancerous Superfoods!

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Every year nearly 55,000 people are diagnosed with breast cancer in the UK alone. That is the equivalent of 1 person every 10 minutes. Shockingly, 1 in 8 women in the UK will develop breast cancer in their lifetime, and unfortunately girls, not one of us is exempt from this risk. Therefore, we are jumping on the Breast Cancer Awareness Month bandwagon (as if we needed an excuse to #gopink!) and are shouting out about the importance of living every day to its fullest!

So, whilst cancer researchers are working towards a cure, here at Hip & Healthy we have researched our own version of cancer-preventatives: simple, natural food! We are strong believers that a balanced, nourishing diet is the simplest countermeasure to enable our bodies to fight whatever life throws at us.

So, get eating girls! Here are our top anti-cancerous foods to strengthen your immune system, replenish cell and DNA complexes and enhance that mood to ensure you live every day hip, healthy and happy.

 

Black Raspberries – We all know that foods high in antioxidants and anticarcinogens are good for us. But why exactly is this? Well, these awesome anti’s measure our food’s ability to absorb oxygen-free radicals and subsequently inhibits the development of cancer. But why are radicals so risky? Impulsively, oxygen-free radicals endeavour to restore their lonely, unpaired electron. Because of this, radicals are dangerously reactive; they mess with the structures of our own healthy cells in hope of becoming whole, stable molecules. This is dangerous as such damage puts you at risk of cellular deformity, mutation, damage to DNA and the growth of tumours (cancer).

Black raspberries, not to be mistaken for the blackberry, reign berry-supreme when it comes to oxygen radical absorption capacity (ORAC), boasting a staggering level of antioxidants (three times the amount of blueberries!). This is greatly due to the potent power posse of the anthocyanins and ellagic acid. The former, giving the raspberry is deep colour, provides anti-inflammatory and vasoprotective qualities, whereas the latter is a phenolic compound known to be an acute anti-viral, anti-bacterial anticarcinogen. What are you waiting for? Get black berry-savvy and rejoice in the rectifying raspberry!

 

Red Grapes – Grapes contain the powerful polyphenols quercetin, catechin, lupeol, pterostilbene and fisetin which have all been found to have chemo-preventative, anti-cancerous properties by inhibiting cancer growth, and acting as selective estrogen modifiers (now that’s a lot of long biological words right there).

However, don’t let these chemicals baffle you – what makes the red grapes so special, is its level of resveratrol. Resveratrol in particular has the ability to suppress the proliferation of breast cancer cells and promote cell death by inhibiting aromatase (the synthesis of estrogen from androgens within the body), which is important for reducing growth-stimulatory effects in estrogen-dependant breast cancer. What’s more, resveratrol has also been shown to increase the effects of radiation treatment and the chemotherapy drug Taxol against breast cancer! Perhaps the occasional glass of red isn’t all that bad…

 

Tomatoes – The terrific tomato might not contain high levels of resveratrol, but cue extreme lycopene! Given its eleven conjugated double bonds, it is this epic structure that gives its dense antioxidant value and raging red colour. A ferocious fighter against free radicals caused by excessive sun exposure, alcohol, smoking, pollution and a poor diet, lycopene loves to lap up these nasty by-products to clean, cleanse and clarify your system.

What’s more, lycopene has been proven to increase your skin’s durability against UV rays. Not only does this maintain your youthful glow and skin health, but it reduces your risk to skin damage to ultimately prevent skin cancer. Whilst we are not advocating that you swap your SPF lotion for a diet rich in tomatoes, when you decide to bare all on that nudist beach in Barcelona, you might want to consider swapping your morning mocktail from a mojito to a virgin Bloody Mary!

 

Broccoli – Having emphasised the anti-cancer benefits of red foods, it was only a matter of time before we reiterated the greatness of greens. Unsurprisingly, all greens contain cancer-fighting properties, especially cruciferous veggies (think cabbage and kale!). However broccoli is heads and stems above its fellow green gang as it is the only one that has a sizeable amount of sulforaphane. This cool compound boosts the body’s protective enzymes and strengthens your immune system, ensuring that any cancer-causing chemical that dares trespass is identified and eradicated.

If this wasn’t enough, it has been proven to enhance the production of tumour suppressing proteins and assists the liver in processing toxins and carcinogens. But beware of boiling. Did you know that boiling your veg can eliminate the nutritional value by a staggering 70%? If you haven’t already, we think it is time you invest in that steamer (*add to Christmas wish list*).

 

Walnuts – All hale this mighty nut, for it has the ability to actually turn on and off dozens of genes in your cells. Think we’re nuts? Believe it or not, the genes affected by a walnut rich diet can influence the growth and development of the cells that line the breast ducts. With breast cancer awareness month, we were alerted to the fact that walnuts could influence genes involved in cell growth, cell death, cell development and differentiation in the mammary glands (milk producing cells in the breast). Furthermore, the phytosterols present block estrogen receptors in breast cancer cells, therefore is a highly effective preventative.

These benefits, as well as the powerful presence of omega 3 fatty acids, gamma tocopherol (antioxidant), vitamin E, melatonin and phytosterols, also lowers the risk of chronic inflammation and oxidative stress. Therefore the wicked walnut can help your mind, body and soul be strong, happy and nourished efficiently to prepare you for the adventures of each day. Now that’s a VERY good reason to nibble on this noteworthy nut!

Eat well, live well, be well hip & healthies! #gopink

words by Olivia Murphy

Hip & Healthify Your Office With These Four Tips!

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Is your office constantly overflowing with tubs of brownies, flapjacks and birthday cake? (It’s ok… honesty in the best policy!) Have you noticed that most of us are sitting at a desk all day hunched and slouched? Yup – not the best combo! Endless birthday or holiday treats and sedentary days will inevitably lead to weight gain and poor health but how do you go about enforcing healthy habits? On the one hand, you don’t want to become an office dictator and force everyone into doing military style morning stretches or force-feed colleagues kale, but on the other hand maybe you should be encouraging positive changes in you work place! Here at Hip and Healthy we understand the dilemma and have come up with some easy and subtle ways to “healthify” your place of work!

Introduce Healthy Alternatives
Start introducing people to the wonderful world of treats free from refined sugar and nasties. If you’re into baking, why not whip up some of our raw carrot cake bites? Jaws will drop when you tell them these bites of pure heaven are actually healthy! Or if don’t have the time, we recommend to start weaning your colleagues off cheap and sugary chocolates and onto Om bars! You could also try contacting your facilities manager to see if they would be interested in swapping the traditional vending machines full of junk for ones packed with healthy snacks (check out Healthy Nibbles for ideas).

Gather a Group for Lunch Break Workouts
Lots of gyms and studios now run short lunch-break friendly classes between 12 and 2. Good Vibes (studios in Covent Garden and Fitzrovia) have twenty five minute power plate circuits, shorter spin classes and lunch-time yoga. HIIT studios in London Bridge run intense twenty minute sessions which even leaves enough time to dry your hair and put so make up on! Or, why not head to Barre Core’s 30 minute Express sessions for the perkiest booty in town! Also most gyms and studios offer corporate deals if you can rope in enough colleagues!

Another way of getting the office into exercise is to arrange for the Pilates and yoga teachers to come to you – all you need is a spare meeting room (see Stretching the City’s fab offerings). Lastly if your office has showers, gather some work buddies for a half hour run/walk instead of desk-lunching.

Rope In Some Professionals
Obligatory work training sessions can sometimes be a little dull so why not suggest a talk by a nutritionist covering topics such as “good nutrition for busy people” (after all, healthy people are generally productive people). Another great way to raise awareness of healthy products and exercise is to contact local health shops, cafés or healthy food companies who may be interested in popping into your office for a breakfast or lunch time promo – think samples of smoothies and yummy nibbles. Lastly if you can convince enough people to sacrifice their cheese and pickle baguettes, you could order homemade, healthy lunches from companies such as Urban Kitchen.

Be a Good Example
Lastly and most importantly practice what you preach. We aren’t saying never drink wine or eat chocolate again but nobody is going to listen to someone who talks about healthy living and then leads the office to the local fish and chip shop after Friday night drinks. Equally being super-obsessive is not going to positively influence anyone. Trust us, talking about the benefits of juicing 24/7 is just going to put everyone off. Plus if you really want people to listen to you, you won’t need to say much. Your inner and outer glow from a healthy lifestyle will make people ask questions and want to do whatever you are doing!

words by Kathleen Fleming

Fitspiration – Saskia Gregson-Williams (AKA Naturally Sassy!)

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What kick-started your passion for living a healthy and nourishing lifestyle?
Since I was little I’ve always suffered with chronic eczema, I used to describe its as a snood of eczema as it covered all around my neck and all over the rest of my body. I was never diagnosed with any allergies or treatments that cured it, so decided to take matters into my own hands. I set out to research the effects different foods can have on the body and noticed a strong link to dairy, sugar, meat & gluten and inflammation. I cut all these foods out and instantly saw a difference, not only in my skin but in my confidence. – it was freeing. I started a plant based diet and thrived of learning how to cook in a completely new way. It was so empowering being able to make all the flavours i loved with entirely unrefined nourishing food. My blog, Naturally Sassy, is the result of many hours researching a way of eating that supported every aspect of my life, and (of course) is delicious too!

 

What do you enjoy most about working in the healthy and wellbeing industry?
This industry is always changing you never stop learning, and the journey really never ends. I love being able to make a small difference in my readers lives, whether it’s as simple as a little recipe inspiration. I’m always hearing stories about how Naturally Sassy has changed peoples lives for the better, that must be the best thing about the work I do.

 

What is most important for you when it comes to meal times? Do you cook for flavour? Nutrient value? Energy? All of the above?
All of the above! I think one of the most important things about eating healthily is for it to be delicious. It’s not about depriving yourself, it’s about using natural unrefined, unprocessed food in combinations that are not only wonderful for you but satisfy your tastebuds too! Through experimenting over time,I’ve developed delicious recipes that target the exact problem I’m was facing that day; sore muscles, fatigue, inflamed skin. It’s incredible the benefits different foods can give you, so I’m all about taylor making meals that suit me best each day.

 

Being a pro ballerina-in-training, you must be so busy! How do you manage to maintain a healthy diet?
Preparation is key when It comes to eating healthily on the go. Overnight oats are my go to for breakfast and I always schedule in 30 minutes on a Sunday to prepare some bits and pieces for lunch on the go during the week. I cook a batch of quinoa, lentils and buckwheat – grate vegetables, and always have some avocado, crackers and hummus handy! Then during the week I take around 5 minutes the night before to make a pick and mix salad with one of my tahini dressings from the blog. I am also a keen snacker and always bring raw energy bars with me to work and sometimes a smoothie too!

 

What tools / pieces of equipment would you suggest for healthy newbies getting funky in their kitchens?
My spiralizer, Vitamix and a Magi-mix food processor are definitely three things I couldn’t love without! They’ve all been added to my kitchen overtime, so to start off with I would say get the spiralizer and a blender.

 

Let’s chat a little about “In The Hip & Healthy Kitchen” our e-recipe that you created the recipes for. What was your main aim for the book?
My main aim for all the recipes I create is to create something delicious, decadent and wholesome with natural unrefined ingredients. They don’t take long to make, and everyone can enjoy them; Your daughter to your grandmother – they’re classic dishes, made with a healthy twist.

 

What is your favourite recipe from the book?
It has to be the Sweet Potato & Coconut Korma, so perfect for the colder months to come!

 

Where do you get all your inspiration from for all your delicious recipes?
My inspiration comes from all the meals, dishes and flavours i used to love when i was younger, those oh so naughty but delicious meals that certainly wouldn’t be very Naturally Sassy now! I love to take them as inspiration and turn them on their head with a healthy twist. My blog is full of those classics, but made completely Vegan, Sugar Free and Gluten Free! Everything from Banoffee Pie, Chocolate Mousse & a Peanut Butter, Chocolate Cheesecake to Lasagne, Burgers and Risotto.

 

What are the three foods you couldn’t live without?
So hard, as there are just so many foods I love. I find myself going through different favourites each season. My all  year favourites are Avocado, Coconut and Sweet Potato.

 

Do you ever have off days – where you just can’t be bothered at all?
Totally! Who doesn’t. I actually love those days, I make a really simple dinner and watch a marathon of friends. I normally go for avocado on toast with a little tahini, or my favourite at the moment a veggie and brown rice noodle broth.

 

Do you have any advice for those making the change to adopting a healthy diet?
Get creative! The stigma with healthy eating is that it can be really bland, boring and hard to maintain. But in fact, it is anything but! You can make everything from chocolate brownies, cheesecakes, mousses to lasagne, currys and pizza – all completely healthy and natural! You just have to be open minded, and be playful!

 

What’s your dream holiday?
Sun, smoothies, hot yoga and friends!

 

You can workout in anything from our activewear store, what would you choose?
So much choice! I love the Tully Lou Luxe Crop with the Lexi Marmie Vest and Diana Shorts!

 

Visit Saskia’s (Awesome!) blog, Naturally Sassy here – or check out her food filed Instagram page! 

images: Pepper & Mayne

If You Only Do one Thing This Week… Live In The Moment!

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It’s happened. Those long, warm summer evenings are officially over, and before the excitement of the Christmas festivities set in, we’ve got to survive the change in season which brings (let’s face it) the cold, the wind and the rain.

And at this time of the year, when your summer holiday seems like a distant memory and the bikini is banished to the back of the wardrobe, it can be difficult to see the light at the end of the tunnel (quite literally: those short, dark, wintry days are so not ideal). All those positive goals you made on that summer holiday seems unachievable now right? Well, here at Hip and Healthy we say that that now is the best time to seize the day and shake off those post-summer blues like water off a duck’s back! Say goodbye to negativity and live in the moment with these top tips!

 

Mindfulness
Practicing mindfulness will give you a greater sense of presence, gratitude, appreciation and love. These are imperative for a healthy mind and body, which will result in boosted energy and concentration levels, ambition and drive. Not only will your relationships improve, but you will be successfully relieved of stress, anxiety, depression and addictive behaviours, all of which stop us from functioning at our optimum health and happiness. What’s more, mindfulness can even have a positive effect on blood pressure, hypertention, migraines, heart disease and many more stress-related impediments, by restoring your sense of perspective, rationale and by calming your mental activity when overwhelmed.

Our suggestion? Take a mindful meditation class outside to connect with nature. Take a deep breath of new, fresh air and exhale all thoughts of negativity. What can you hear, see, smell, feel? Life is precious, so live each day as if it is your last. If the sun decides to shine – even better! This will boost your vitamin D levels that have proven to counter mood disorders, PMS, seasonal affective disorder, non-specific mood disorder and major depressive disorder! Remind yourself that you are safe, vibrant, healthy and loved. All is well in your world – now go and start living it.

 

Nutrition
There is nothing more irritating than slow movement and dysfunction in your gastrointestinal tract (pardon the pun; we couldn’t resist!). Do you feel lethargic and uncomfortable on a regular basis? Then you may need to rebalance your blood sugar levels by skipping the refined sugar and flour – both of which love to make you feel as sluggish as your bowels.

But it is not only eating the wrong foods that messes with your insides. For extreme hunger from dieting or constipation also distresses your digestive system due to lack of nutrients, water and fibre. The result? Extreme mood swings, impatience, illness and stress levels hitting the roof.

Fear not! The answer lies in your nutrition. If you consume a diet that nourishes your body to counter infection, disease, inflammation and you stick to foods that encourage those lovely feel-good hormones such as serotonin, your ability and desire to carpe diem will be greater than ever. So, cut the CRAP: Caffeine, Refined sugar, Alcohol and Preservatives. All of which mess with your natural system and subsequently make you feel less than your best. Watch out for high glycemic foods such as white bread, potatoes, pastas and glutinous grains which push your blood sugar levels off kilter and try sweet potato as an alternative. A fab, slow-releasing carbohydrate, packed with vitamin c, this super-sweet spud will help maintain energy levels from dusk till dawn.

 

TLC
In our busy and hectic lifestyles we find it hard to balance work, family and friends, let alone finding a moment for yourself. But don’t underestimate the importance of a little self-loving.

As self-indulgent as it might sound, we need to cut ourselves some slack for the sake of our sanity. If you are used to putting others first it’s hard to prioritise yourself because of one nasty feeling – guilt. But what we all need to realise, is that guilt is a pointless emotion. Not only does it fill your mind with negativity and self-deprecating criticism, also nothing can be achieved from it. You must believe that ‘me time’ is not a luxury, but a must. If you give yourself a break, you will feel refreshed, revitalised and subsequently happier. If you do not allow yourself ‘me time’ you are putting yourself at risk of feeling resentful, irritable and burnt out. When you focus on an activity just for you, stress levels diminish and you have time to recharge your batteries.

 

Sleep
Have you had enough beauty sleep? We all know the beauty benefits of a restful night of shut-eye, but the advantages of adequate sleep are much more than skin-deep.

Believe it or not, lack of sleep slows down your metabolism – the process that converts what you consume into energy. With a slow metabolism you will not only find your weight difficult to manage, but you will also feel fatigued, burnt out and a lack-lustre for life. A good night’s sleep will change this for the better by improving your concentration levels and enabling you to assess problems with a clear, fresh and logical mind to make better informed decisions. Sleep will allow your creativity to flourish, encourage you to be a selfless, social being and boost your mood. And this is not all, for while you sleep your body is actively recuperating and replenishes cell tissue to ensure your sports performance is at its optimum, your skin is renewed and rejuvenated and your immune system is strengthened to protect you from illness.

So make sure you get more than just 40 winks, for your body needs and deserves it. Don’t let those tired eyes blur your vision, wake up, get up and take the world by storm!

 

Exercise
There is no way you can live life to the fullest by sitting on your bottom 24/7. And with the weather cooling, the days shortening and the skies darkening ominously, that onesie seems a whole lot more appealing that those yoga pants right? Well you might want to change this mindset sooner rather than later. Whilst these nights in can be enjoyed every now and then (especially after a long stressful day at work!), if this becomes a habit, you may be doing yourself more harm than good.

Why? Leading a sedentary life leads to poor circulation, a decrease in fitness and strength, and can lead to depression and low self-esteem. But leading an active lifestyle will counter all of these. Have you ever experienced that sense of euphoria after finishing a rigorous workout? Well that is down to our favourite little friends…those lovely pleasure-providing endorphins! These will make you feel great, look great, boost self-confidence, wellbeing and give an overall sense of empowerment – are these not essential qualities needed to seize the day?

Also, don’t forget that exercise can be fun! It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. It can even help improve your relationships if you take time to go to a class or the gym with family and friends. Why not go dancing with your girlfriends, stretch your physical ability on a group hike or challenge your nerves with a mountain climb? The possibilities are endless, and the only person who has the power to limit the horizon is you.

So live, laugh, and love Hip and Healthies!

words by Olivia Murphy

Chocolate Orange Cake Pops – Nākd

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A quick and easy way to turn delicious Nākd bars into a decadent treat, perfect for gifts or Halloween!

Serves: 20

Preparation time: 15 minutes, plus 30 minutes chilling

 

Ingredients:

4 Nākd Cocoa Orange Bars

100g Vegan Dark Chocolate

Zest of 1 large orange

 

Method:

Divide the 4 Nākd bars into 5 sections and roll each into a firm ball. Gently push a cake pop stick into the centre of each ball and leave to firm up some more in the freezer.

Meanwhile, melt the chocolate by placing it in a heatproof bowl over a pot of boiled water. Once melted, leave to cool slightly at room temperature.

Scatter the orange zest onto a baking tray lined with parchment paper and leave in the oven (heated at 150c) for about 10 minutes until the zest is dried out completely. Once dried, place the orange zest in a food processor or spice grinder and pulse until it looks like small sprinkles.

When the chocolate has cooled slightly but is still runny, dip the cake pops in one at a time. Twirl the pop to make sure the chocolate is evenly coated and then sprinkle the orange zest all over the pop. Return to the freezer or fridge to set for 30 minutes.

Recipe: Aimee Ryan, Wallflower Girl 

How To Boost Your Brain Power With Exercise!

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Staying active could boost your brain power as you age!
Forget losing weight, toning up or going to Zumba because you are going through a Salsa music phase … exercising could actually boost your brain power as you get older!

It is drummed into us just how good exercise is for us, but when you realise it could help you stay sharp, keep your wits about you and even ward off dementia and Alzheimer’s, it’s about time we sat up, took notice and reached for the yoga mat!

 

White matters
We associate brain power with intellect, memory and mental ability but the mind and body are inextricably linked as Catharine Jenkins, Senior Nurse Lecturer at Birmingham City University, explains in McCarthy & Stone’s Boost Your Brain Power blog post:

“What benefits the body, will benefit the brain. Many adults don’t exercise as they get older. However, exercise is vital for staying healthy throughout life. It helps you maintain your strength and agility, gives your mental health a boost, and can even help diminish chronic pain.”

Catharine shares her findings and advice in the article which is written for older people who are planning a long, healthy and happy life ahead.

According to Fox News, it is the white matter of our brains that is responsible for communication. The more exercise we do, the less white matter lesions we have in our brains.

We should be striving for healthy white matter in the temporal lobe; a part of the brain that lies behind the ears and is involved in memory and language.

 

Never too old
Keeping yourself mentally and physically active is crucial for your wellbeing, but what if you have reached 60? Is it too late to start exercising now?

No! Even if you only start being physically active around retirement, you will enjoy significantly better physical and mental health than your inactive friends. Older adults are recommended to do at least 150 minutes of moderate exercise a week. If you are starting to take up exercise in later life, don’t sign up for the local marathon or turn up for tae kwon do classes on a whim, ease yourself into it.

A brisk walk can burn up to 245 calories and hour, as well as working wonders for your brainpower. It is also known to ward off depression and slow mental decline.

Water aerobics is also a great physical activity for older people as there is less joint impact than exercises like running or dancing. The natural buoyancy of water can eases resistance making it an ideal exercise or people in later life.

 

Go Whole Or Go Home – Discover The Whole 30 “Diet” Trend!

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What is it?
The Whole 30 progam promises to change the way you eat, feel and look in 30 days – 30 rather strict days. Strength and conditioning coaches and nutrition experts, Dallas and Melissa Hartwig are the brains behind Whole 30 which came about off the back of their book “It Starts With Food” (a must-read!). This nutritional program is designed to change your life in 30 days – think of it as a short-term nutritional reset which, according to the Hartwigs, is designed to help you put an end to unhealthy cravings and habits, restore a healthy metabolism, heal your digestive tract, and balance your immune system. Sounds like something worth trying.

 

What’s out?
A lot unfortunately. After reading the list of what I couldn’t eat for 30 days, I seriously reconsidered my decision. How would I survive without peanut butter and smoothies? Prepare to surrender your peanut butter (even the natural ones), smoothies, raw chocolate and bowls of porridge. Whole 30 aims to change the way we think about food and substituting our vices for “cleaner” vices isn’t going to cut it. Also Whole 30’s opinion is that although “Paleo pancakes” and almond flour pizza crusts are certainly better than their less healthy counterparts, they aren’t actually providing our body with real nourishment. So prepare yourself, the list of banned substances is long –

* grains (including oats and quinoa)

* peanut butter (help!)

* all soy products including edamame beans, tofu and soy milks

* beans and pulses (that’s right no hummus)

* all sweeteners including honey, agave and stevia but fruits and fresh juice in small quantities are allowed

* all dairy products

* artificial colours, preservatives and flavourings

* protein powders

* smoothies

* processed foods including shop-bought nut “mylks”

* “clean” treats

In addition unlike some other diet/nutrition programs, Dallas and Melissa do not advocate cheat days – no “treats” whatsoever for 30 days. Yikes!

 

What’s in?
Natural, whole foods only. The Whole 30 diet is based on Paleo principles minus a few foods. It consists of eggs, good quality fish, chicken and red meat, loads of vegetables, nuts, seeds, some fruits such as seasonal berries, herbs and spices, coconut oil and olive oil. They don’t advocate vegetarianism and recommend veges try introducing a little animal protein into their diet. Also it should be noted that we aren’t talking overdosing on monster steaks and burgers here (this isn’t the Atkins). The Whole 30 guidelines state that a meal is based around a handful-sized portion of good quality protein plus lots of fresh vegetables.

 

Verdict?
As a once vegetarian, I have been slowly phasing fish and meat back into my life. However, the thought of being without my vege protein sources such as lentils, hummus and quinoa filled me with dread. But with the promise of clear skin, easy weight loss and an abundance of energy, I was persuaded to devote just 30 days to Dallas and Melissa.

And as I have now discovered their promises are anything but empty. Despite a first week of brownie and porridge filled dreams, for me the Whole 30 has been a transformational experience. I have given up morning peanut butter porridge for eggs and lunch and dinner are fish, chicken or meat with lots of vegetables as well as the obligatory avocado. My snacking habits have noticeably changed as I don’t get the mid-afternoon slump and sweet-something craving. If I am hungry, a small handful of almonds or walnuts hits the spot. Although I did succumb once or twice (ok, maybe three times) to the lure of chocolate (healthy version obviously), I certainly wasn’t experiencing the type of cravings I have had before.

My physical response to this new way of eating was awesome. I have never had so much energy, my nails turned into long talons in a few days and my skin, which is prone to spot breakouts, has never been so clear. I also lost about 2 kilograms. But what struck me most was the effect this program had on my mental wellbeing. I felt positive happy, less stressed and the usual pmt angry mood was noticeably absent.

Post-Whole 30 I intend to carry on with the basic principles of the program. I never want to infinitely deny myself raw chocolate and smoothies so instead they have been relegated to occasional-only. As a result of the positive health changes from my Whole 30 experience, backed up by Dallas and Melissa’s scientific and anecdotal evidence, I would recommend this program to anyone wanting to lose weight and transform the way they eat – goodbye faddy diets, hello glowing beauty.

words by Kathleen Fleming

image: Raw Vegan Blonde

Beautiful Bali – Regain Your Wellbeing At COMO Shambhala Estate

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Bali: the island of Gods, a thousand temples, honeymooners and surfers. Whether you come to this volcano-punctured island to stroll along white sand beaches with your lover, surf 30ft waves, perfect your downward dog or shop for remarkably good fake handbags, Bali won’t disappoint. Knowing that fly & flop really isn’t your thing, we visited the little Indonesian island to try out the ‘Be Active’ programme at COMO Shambhala Estate. Suffice to say, being active has never felt so good…

Although small in size, Bali offers its guests everything from sandy beaches and artsy, bohemian towns to towering volcanoes draped in rainforest and ancient temples balanced on sheer cliffs high above crashing waves. You can stay in a rustic “homestay” or b&b, where you might share a bathroom but have the beach to yourself, or in the luxury of some of the world’s most opulent hotels: Bulgari, Aman, Four Seasons are all squirreled away in private seafront estates here.

COMO Shambhala Estate is up there with the very best on Bali, set in 22 acres of private grounds near the artists enclave of Ubud in the island’s heart. From the moment you arrive, a sense of serenity envelops you: birdsong competes with the sound of water playing in the reflecting pools that stretch to the rainforest. The scent of frangipani, magnolia and ylang ylang trees lies heavy in the air, mixed with the lighter fragrances of hibiscus, jasmine, tuberose and gardenias.

Other than a handful of private villas, there are just 25 rooms and suites, spread across five large “residences”. Each residence is built around infinity pools, ponds and gardens and designed with a different focal element – Clear Water, Sound of Fire, House of the Earth, Forest in the Mist and Windsong.

You could easily surrender entirely to the allure of your residence but the Be Active programme demands stronger stuff. So, after a relaxing morning to adjust to the jet lag, I completed a lap of the Estate Walk, a scenic, undulating path that skirts the Shambhala Estate, dropping right down to the shores of the Ayung river several hundred feet below, before a consultation with one of the wellness team, Amy, to plan my programme. Taking into account my personal preferences and goals, Amy helped tailor an action-packed four days with daily Pilates, yoga and Qigong (similar to Tai Chi). Also on offer are daily aqua therapy classes (a blend of aqua aerobics and water jet massage), cross training and circuits, guided Estate Walks, rice field bike rides, presentations on nutrition and wellbeing and demonstrations of local handicrafts. All these classes are included in the Be Active programme (in addition to a private training session, massage treatment and full board), leaving me free to attend as many as I wished.

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Amy also helped me select my special guided challenge – each Be Active guest can select one (more if you’re staying longer than four days) from a number of excursions, which combine a physical challenge with a cultural and/or spiritual experience. For example, you can hike up Bali’s highest volcano before dawn to catch the sunrise from the peak or visit the island’s highest temple, Penulisan, at sunrise and cycle three hours back towards the hotel. I booked the latter for my last morning – a reason to look forward to the last day.

In the meantime, I broke myself into Shambhala life with an afternoon of gentle yoga, a traditional Balinese massage treatment, a dip in the pool and supper. The next day was down to business: Amy gave a group of four early risers a fantastic Pilates class in her studio, its floor-to-ceiling windows looking over the Ayung gorge. After that came an invigorating yoga class in the open-air pavilion followed by a restorative Muscle Mylk juice (fresh coconut, banana, almond, and cocoa bean) to keep me going for aqua therapy. After lunch I had a private Qigong session before taking myself off on another Estate Walk, pausing at the idyllic spring pools for a dip. These terraced pools are hewn into the earth just above the river and fed by natural springs and waterfalls. A few secluded day beds and cabanas are dotted around them, with one boasting a private outdoor bath tub overlooking the jungle. The stiff walk back up to the Estate from the pools deters most visitors, heightening the sense of blissful isolation for those who do make it down here.

The following afternoon I borrowed a mountain bike and pedalled to Ubud (a three-hour round trip), returning to find a bath had been drawn for me, surrounded by flickering candles and topped with frangipani flowers. And so the days pass at COMO Shambhala Estate, in a blissful sequence of rewarding classes, indulgent treatments and sheer relaxation all punctuated by meals of some of the tastiest, healthiest and most nutritious food I’ve had the pleasure of eating. Predominantly wheat and dairy free, with a dedicated raw food menu, the cuisine lets fresh and local fish, vegetables, pulses and fruit take centre stage. Think succulent poached chicken, mango and cucumber salad with fresh coconut, green chilli and coriander chutney and outrageously tasty Kobe beef rendang, a traditional Indonesian dish with spiced, slow-cooked beef and coconut milk. It’s food that leaves you feeling slightly smug because you know it not only tastes divine but is doing you good too.

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And that is the quintessence of COMO Shambhala Estate: it’s a place to reboot, cleanse, restore equilibrium and regenerate in tranquil yet invigorating surroundings. For a holistic approach to wellbeing and a kick-starter to a healthier way of life, it’s impossible to beat.

Further information

Seven nights at COMO Shambhala Estate on the ‘Be Active’ programme start from £2,599 per person (based on two people sharing), including full-board, daily activities, spa access, treatments, international flights and airport transfers. To find out more call Healing Holidays on 0207 843 3597 or visit www.healingholidays.co.uk.