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

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

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

Superfood Skincare

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

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

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

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

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

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

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

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

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

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

words by Zoe Louise Cronk

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

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

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

 Edge Cycle

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

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

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

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

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Aquallure

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

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

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

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

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

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

words by Lucy Marshall

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

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

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

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

 

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

H&H loves – The Body Shop Cactus Bath Brush

 

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

 

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

H&H loves – Senspa’s Detox Bath Salts 

 

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

H&H loves – Hotpod Yoga 

 

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

H&H recommends – Our delicious Moroccan Tagine

 

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

words by Molly Jennings

Cashew Cookie Dough Ice Cream – Nākd

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

Serves:  8

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

 

Ingredients:

720ml / 3 cups coconut milk

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

2 Nākd Cashew Cookie Bars, cut into 1cm chunks

2 Nākd Cocoa Delight Bars, cut into small chips

 

Method

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

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

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

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

Recipe: Aimee Ryan, Wallflower Girl

Welcome Your Winter Workout Whatever The Weather!

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

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Nike Flash Pack Footwear

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

 

Nike Shield Flash Max Jacket and Nike Flash Tight

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

 

Nike Aeroloft Hybrid Jacket

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

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Nike Rain Runner Jacket

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

 

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

Shop the Nike Flash Pack Collection here!

 

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