Healthy Raw Chocolate Recipes

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recipe by Saskia Gregson-Williams

Chocolate has always been one of my favourite foods; that divine rich, sweet & creamy flavour that just melts on your tongue and makes you want more, more, more. Going vegan earlier this year was a big change for me. My taste buds have changed enormously as has my appreciation for wholesome natural goodness, but one thing that has never gone is my love for all things chocolatey. Thank goodness I managed to find away to make raw vegan chocolate that tastes just as good – plus it is super easy to make.

Health Benefits of Raw Chocolate
Raw cacao, is a raw un-processed cocoa powder, meaning you can harness all of its incredible superfood properties. It’s one of the richest sources of antioxidants in the world, protecting your body against disease and free radicals entering the body. It also increases your serotonin levels (the happy hormone)! Chocolate really does make us happy.

Now you know why I love raw chocolate, I had to share my two favourite recipes. The first one is my simple, pure chocolate. The other recipe is for a healthy chocolate truffle. This really is my favourite chocolate recipe, the likeness to normal truffles is uncanny whilst the essence of coconut adds an incredible richness.

Get your chocoholic on and let us know how you get on by sharing all your awesome recreations on Instagram and Twitter by hashtagging #hipandhealthy

Simple raw chocolate and raw chocolate-coconut truffles

Pure raw chocolate
1 cup cacao
1 cup melted coconut oil
4 tbsp agave syrup

Chocolate-coconut truffles
1 cup cacao
1 cup melted coconut oil
4 tbsp agave
1/3 cup coconut milk/cream

Method: Start by placing the cacao in a bowl with the agave syrup. Add 1/2 cup of melted coconut oil and add the bowl, stirring until the chocolate is smooth. If you are making pure chocolate you can now pour into your chocolate moulds and place in the fridge to set.

If you are making the truffles, now add 1/3 cup coconut milk/cream and continue to mix. Then mould in shape of choice, or spoon into a set mould and place in refrigerator.

NOTE: if your not sure which ones you want to make:  Then make the recipe for the pure chocolate, and half the mixture. Pouring one straight into the moulds, and adding 3 tbsp of coconut cream/milk to the other before moulding. This will give you half the recipe for each, so you’ve got a pick and mix of raw chocolate.

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Switch Off this NY: It’s time to get connected by ditching the iPhone addiction!

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words by Persia Lawson & Joey Rayner of AddictiveDaughter.com

January is once more upon us, and no doubt, the majority will be busily scribing a hefty list of new resolutions to get stuck into. Many of these will include giving things up (most likely booze, dairy, sugar and/ or gluten), but how about considering giving up something far more challenging: our iPhones. OK, we know that this probably can’t be an all or nothing type resolution – after all, we do need these little devices to quite a large extent nowadays in order to function at all in our modern lives (we’re sure your bosses would not be too pleased to hear that you didn’t plan on responding to any of your emails throughout January!). However, if we are honest with ourselves, the world has become alarmingly addicted to these mini computers, and it is seriously affecting our connection with the people we love the most.

How many times have you sat opposite close friends in the pub or a nice restaurant, only to spend the majority of the evening checking yourselves in and uploading photos onto Facebook, Instagram or Twitter? How many times have you sat down to watch a film with friends, family or lovers over the festive period, only to miss most of the plot because you are so busy scrolling through the latest sales on ASOS? How many times have you failed to look a waiter/ receptionist/ taxi driver directly in the eye because you are too busy talking on your phone, or flicking through Pinterest? How many unnecessary dramas have resulted from misunderstood tones in text messages? We could go on, but we think you get the picture.

The point is, these little electronic rectangles have become a poor man’s substitute for real connection, and like any addiction, the problem is getting progressively worse over time. Did you know that there now exists rehab and 12 Step programs specifically targeted towards people who are addicted to phones and the internet? Sound a little drastic?  Try putting your phone in a drawer for one whole day over the weekend, and see how you cope.  It’s a damn sight harder than it sounds.Brene Brown – the brilliant expert on shame and vulnerability notes that: “When we treat people as objects, we dehumanize them. Human beings are hardwired for connection – emotionally, physically and spiritually.” When we sit opposite our friends and family at a table and spend the majority of the time looking down at our phone, we are putting out the message that they are not worthy of our attention or respect.  This is dangerous territory because, not only does it stop us from being present in the moment, it also sends the subliminal message to ourselves that we are not worthy of real intimate connection with those around us.

So, our 2014 tip for your new years resolutions?  Make connection a priority.  Put phones away at the dinner table.  Look people in the eye when they talk to you – especially people who are providing you a service.  Read a book, instead of mindlessly scrolling through the internet for four hours.  No technology at bedtime.  And most importantly, when you have gone to the trouble of arranging a get together with people you cherish, be there with them, instead of aimlessly floating around cyber space.

Because, when push comes to shove, the internet does not love or care about you, your friends and family do. Honour that.

 

By Persia & Joey, founders of alternative lifestyle blog addictivedaughter.com

Hip & Healthy Stars: Your Top 3 Astro Tips for 2014

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Horoscope by Sally Kirkman

Aries (21 March-19 April)

1. Your love life dips high and low with moments of calm amidst the passion as you and your partner repeatedly ‘kiss and make up’. Choose wisely when a new contender who’s good-looking and wealthy catches your eye in the summer.

2. Keep on track with your financial goals whether you’re dealing with debt or trying to save. Financial challenges feel relentless but all your hard work pays off in the autumn. A property move in the spring boosts cash flow.

3. A role as a counsellor, team leader or volunteer is challenging but brings out the best in you. Don’t miss out on a chance to appear on stage when the big finger of fate picks you out of the crowd.

Taurus (20 April-20 May) 

1. Forget the New Year resolutions, bide your time in January and plan a brand new relaunch for May. A big family get-together to celebrate a wedding or anniversary is a highlight in the summer.

2. You’re a softie at heart and even though settling down with someone isn’t a breeze, you know that hanging in for the long-term with the right person brings reward. A dead-end relationship is on the way out in October.

3. Health and fitness dominate the first seven months and a new training regime improves strength and flexibility. Exercise is an excellent stress-buster but learning to let go of resentment and express your anger effectively ensures you’re in peak condition.

Gemini (21 May-20 June)

1. Hold tight to the big dream however unreal it seems. It all depends on your willingness to gamble in the first half of the year. The stakes are high but a ‘beach bum’ lifestyle (or your personal equivalent) is drawing closer whether you win the jackpot or not.

2. A new group of friends who share your passion add the buzz and stimulation to life that you crave. What begins as an online friendship develops into a real-life community that’s built on shared ideals and like minds.

3. Falling in love with a bad boy (or girl) kicks off your year in style as you embrace a wild ride together until the summer. The love you share won’t translate into a cosy relationship but that’s not to say you can’t enjoy yourself.

Cancer (21 June-22 July)

1. Following your dreams means having to walk your own path in life whatever other people think of you. A tough decision is asked of you over Easter when it becomes clear that you can’t do what you choose and keep everyone else happy.

2. You discover your inner entrepreneur in the summer and an online shop or invention has the potential to make you rich. Breaking free of convention or restrictions in your working life is liberating as you seek to do things differently.

3. What presents itself as a problem in a relationship ends up being the glue that binds you. This may be an unexpected pregnancy or a new role as a step-parent. Ditch any relationship that’s turned into a power game and choose the love that’s real.

Leo (23 July-22 August)

1. In the spring a new job or position of responsibility changes everything as you sense that this role in your life was destined to be. Happiness is there for the taking in the summer and a positive attitude opens up your life to new opportunity.

2. Getting things right at home or within the family takes time and commitment. Whether you’re caring for an elderly parent or sorting out issues with a property, do your best but don’t make it your sole responsibility.

3. A long-distance relationship or an on-off love affair keeps you guessing. Your big personality shines bright enough for both of you but you need to feel cared for too. Whoever shows their love on Valentines Day is here to stay.

Virgo (23 August-22 September)

1. A dispute over money intensifies as 2014 begins. It’s important to be aware of what you’re getting into if you’re determined to fight for your rights as the battle rages until late July. Saving a community project turns you into a local hero.

2. Discover your spiritual side in the summer on a retreat. Learn yoga or meditation and you transform your life as you reach an inner calm. The mind-body-spirit connection is a revelation and you decide to develop one aspect of it in to a full-time vocation.

3. Romance is a perfect counterpoint to the reality of everyday life. Open your heart wide and it leads to a marriage or proposal. Being a parent, guardian or teacher is one of your most challenging roles in life but do it well to discover hidden riches.

Libra (23 September-23 October)

1. This is one of your biggest years yet and it demands a full-on attack as soon as the New Year gets underway. A training challenge or an ambitious personal goal takes over your life until the summer. Set your sights on the finishing line and be determined to win.

2. Throw out the rule book when it comes to love and work out your relationship between the two of you. A desire for more freedom or independence leads you in and out of love but get the balance right and love can survive.

3. A big life event linked to your family or your past arouses strong emotions, including sadness or loss. The people you connect with at the deepest level in your life will be by your side for years to come. Best friends for ever.

Scorpio (24 October-21 November)

1. Whatever life situation feels relentless rolls steadily on in 2014 but you get a break from the intensity in the spring. Take time out preferably abroad to gain fresh perspective. A burden or debt has disappeared completely by Christmas.

2. A freelance job or period of self-employment offers you the freedom you crave and a choice of unusual career raises eyebrows. Your pleasure quota rockets in the summer when you win a competition or start leading the life you want for yourself.

3. Love raises more questions than it answers when you see a relationship as an all-or-nothing scenario. Together there are things you lack or miss out on and yet being on your own feels lonely. Events in April and October point your way forward.

Sagittarius (22 November-21 December)

1. Your money luck doubles when you team up with other people who know their stuff in the first half of the year. Think joint ventures, investments and sharing networks or connections. You keep a friendship sweet when you leave money out of the equation.

2. Get ready for a summer of fun as you embrace the festival scene or head off on holiday to a party destination. Your love of life is infectious and before long you’re part of a new group of people who want to follow your lead and learn from you.

3. Face any fears head on and deal with an issue that’s holding you back. Make a firm commitment to yourself to be rid of the problem by Christmas. Once you identify who or what you need to eliminate from your life, things get a whole lot easier.

Capricorn (22 December-19 January)

1. There’s nothing you won’t do for love as you’re ready to prove as soon as 2014 gets underway. This includes moving home or leaving your current job to be with that special person who only comes along once in a blue moon.

2. The ambitious side of your personality kicks in early in the year and you’re ready to make your mark in your chosen career. You’re willing to take risks where money’s concerned from July onwards and a decision to play big attracts success.

3. You’re developing a new awareness that change is an inherent part of life and there are things you can’t control. This belief is ultimately freeing and you start living life with less concern for the future. A house swap is part of your new plan.

Aquarius (20 January-18 February)

1. The road you’re on with work and employment continues throughout the year. That’s not to say you can’t make the best of your situation and a volunteering role or part-time job helps convince you that you’re moving in the right direction.

2. You have a unique voice and a chance to broadcast your views and let the world know what you’re thinking can’t be missed. A radio spot or a regular column in a newspaper, local or otherwise, grabs attention and provokes an immediate response.

3. A new relationship takes you by surprise in the summer as a gorgeous person bounds into your life. Love grows quickly and by late September a lover pops the question. Open your heart and get back in touch with your passionate side.

Pisces (19 February-20 March)

1. Turn your attention to money at the start of the year and draw up a strategy to transform your cash-flow situation. Knowing what money means to you is the first step towards financial freedom and helps you define what you value most in your life.

2. You may need to take a test or exam more than once but if you’re determined you’ll achieve your goal in the end. Gain a major qualification and you’re set up nicely for a change of career in 2015.

3. You appreciate the importance of leaving a legacy either what you do or via the next generation. This increases your desire to start a family. For some it’s your involvement with a children’s charity that’s deeply fulfilling.

Sally Kirkman is an astrologer and blogger who is equally passionate about writing media astrology and offering personal astrology consultations to her clients. You can follow Sally on Twitter @sallykirkman, ‘like’ her on Facebook – SallyKirkmanAstrology or sign up for her long and luxurious monthly stars at www.sallykirkman.com. Want to learn astrology? Beginners courses start in January 2014.

 

Boost Your New Years Detox With These Easy Tips!

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words by Molly Jennings

Feel like you enjoyed yourself a little too much over Christmas? Well, have no fear, Detox January is nearly here! Last week we spoke about how to approach your New Years resolution in a different way – instead of giving up something, add something good in (more on this next week!). It’s the same with detoxing. Just to be clear, we’re not saying to NOT cut out sugar and processed foods, because let’s be honest, they don’t exactly go hand in hand with detoxing. But instead, try to focus on what you can add to your lifestyle to make your detox journey more effective.

Dry Body Brushing
Dry body brushing is definitely the thing to do in 2014. The 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 process 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. Its also amazing for boosting blood circulation and has been proven to help reduce cellulite! Five to ten minuets 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 Liz Earle’s Natural Bristle Body Brush – http://uk.lizearle.com/natural-bristle-body-brush.html

Detox Bath
We are constantly in the presence of toxins, from the air we breathe to the food we eat. It’s almost impossible to escape them completely. 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. A detox bath is a relaxing 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 sulphates in the salts help draw out toxins and heavy metals from our cells.
H&H loves Senspa’s Detox Bath Salts – http://www.senspashop.co.uk/products/Detox-Bath-Salts.html

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 try this invigorating way of detoxing a go in the New Year?
H&H loves Yoga Haven – http://www.yogahaven.co.uk/

Super Spices
Add a bit of spice in to your life in the New Year, to help kick start your 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. And lets face it, we all need a bit of help with digestion after Christmas! 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 – http://www.hipandhealthy.co.uk/healthy-root-vegetable-moroccan-tagine-cauliflower-cous-cous/

Water
Yes I know, so many people go on about it but drinking lots of water is such an easy one! Water acts as a natural lubricant that helps soften the stool and encourage the emptying of the bowels. I did try to say that as politely as possible! The kidneys are responsible for removing waste from our bodies and are totally dependent on water in order to so. This just shows how significant water is for our bodies. Another perk you’ll find with drinking lots of water is a clearer complexion. I always notice a difference in my skin when I’m really focusing on my water intake. Try starting your day with a hot water and lemon.

 

Top Places to Grab A Juice in London

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Wild Juicery, Neal’s Yard
Escape the hustle and bustle of Covent Garden’s busy streets by heading to Neal’s Yard tucked away near the Seven Dials. Wild Juicery offers a wide selection of yummy juices to choose from as well as offering an array of cleansing programmes to get stuck into. The perfect post-Christmas indulgence.
16 Neal’s Yard, WC2H 9DP. www.wildjuicery.com 

inSpiral Lounge, Camden
Located in Camden, the inSpiral Lounge offers an amazing range of juices and smoothies. We love their Green Queen smoothie, which is full of nutritious goodness from the avocado, spirulina and wheatgrass, as well as many other nutritious ingredients.
250 Camden High Street, NW1 8QS. http://www.inspiral.co

Down to Earth, Kensington
If you find yourself in Kensington make sure you visit Down to Earth, a vegetarian and vegan café. Enjoy one of their organic smoothies or juices to help you power on through your day. We recommend you also try out some of their raw food creations for a nutritious bite to eat.
240-242 High Street, Kensington, London, W8 6N. www.downtoearth.co.uk

The Good Life Eatery, Chelsea
After pounding the pavements of the Kings Road. Find refuge at The Good Life Eatery, located on Sloane Avenue. They have a wide variety of cold fresh pressed juices as well as healthy snacks and a delicious menu to choice from.
59 Sloane Avenue, SW3 3DH. www.goodlifeeatery.com

Planet Organic, Wandsworth
Planet Organic have a number of stores located around London, with their newest store popping up in Wandsworth. Making it easy for you to get your juice fix wherever you are in London. A bonus is that students get a 10% discount, so flash your id to save some money. 52 Garratt Lane, Wandsworth, London, SW18 4FT. www.planetorganic.com

The Retreat Café, Fulham
This amazing café, located in Fulham, is the perfect place to meet a friend for a juice and a catch up. It is situated above The Power Yoga Company, which offers hot yoga classes. So you could attend a class and then head upstairs to the café to relax. The cafe also puts on delicious vegetarian meals and sweet treats to help you refuel in a natural, healthy way. Plus they have a Hip & Healthy Smoothie on offer! Be sure to give it a try and get our cleanse guide half price!
11-12 Lettice Street, SW6 4EH. www.retreatcafe.com

Really into your smoothies? Why not try our 14 day smoothie challenge? Details here: http://www.hipandhealthy.co.uk/hip-healthy-14-day-smoothie-challenge-sponsored-herbalife/

 

 

BBC’s Good Food’s Healthy Diet Plan

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Hip & Healthy PromotionIf you’ve over-indulged during the festive period, or simply want to get 2014 off to a healthy start, then the BBC Healthy Diet Plan is a great place to start. Providing all the recipes, tips and inspiration you’ll need for a healthy January and beyond, you’ll be supplied with meal plans and recipes, all approved by their in-house nutritionist.

To help you stay on track, they will also send you weekly newsletters that will include expert tips on fitness and ways to work out, plus, they’ll also be sending you inspiring Q&As from industry experts including elite sports nutritionist James Collins, Olympic athletes such as Jessica Ennis and Mo Farah and Good Food nutritionist, Kerry Torrens.

The Plan
Each Friday in January starting from the 6th, the BBC Good Food’s Healthy Diet Plan will send you 21 nutritionally balanced meals including breakfasts, lunches and dinners plus healthy snack suggestions for the week ahead, accompanied by tips and information to help you understand these healthier choices so that all you need to think about is buying the ingredients!

For more information visit: http://www.bbcgoodfood.com/howto/guide/bbc-good-foods-healthy-diet-plan

How to be Hip & Healthy in Vietnam

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Healthy travel adventures in Vietnam- words and photographs by Rebecca O’Rourke

Vietnam has previously been a country known for its war torn past, defined by violence and sadness.  The Vietnamese people have been gradually building a new Vietnam, where peace and wellbeing resides and welcomes the world as an exotic travel location. The tourism developments have brought with it an enthusiasm for health, wellbeing and spirituality.

Eats
Vietnamese food is regarded as one of the healthiest and ‘pho’, a delicious noodle broth with fresh herbs and optional meat or seafood, is representative of the cuisine. The locals often eat it for breakfast but it is available at any time of the day. The wonderful blend of aromatic, fresh flavours is finished with a squeeze of lime and is always a healthy option as it is low in fat and full of vitamins and minerals. A wonderful place to enjoy healthy food is Hoi An: a former major South-East Asian trading port that is now a UNESCO world heritage site and a unique place to see a meticulously conserved historic town. Hoi An has a great reputation for organic farming and dishes served there often include an extensive variety of veg and herbs from local villages, such as nearby Tra Que. In Hoi An you will find distinct local specialties and one example of a tasty and nutritious dish is ‘Cao Lau’, consisting of thick brown noodles and roasted pork, garnished with mint, basil, lettuce leaves and cilantro. The slow cooking methods for the broth and meat, alongside the fresh herbs and vegetables mean this dish is a very healthy choice. For vegetarians tofu is widely available as a tasty alternative.

Yoga
There are opportunities to practice yoga across Vietnam at many inspiring locations, from inner city sanctuaries to sunset classes over looking the waves.  In Hanoi I spent some time at Zenith Yoga where they offer a wide variety of yoga classes, Pilates and also meditation classes. The professionally led classes leave you feeling calm, positive and also deliver some peace in lively Hanoi! They have two handy locations, with one accommodating their vegetarian café that serves delicious vegan and raw options.

Zenith Yoga

Studio I

247b Au Co, Ho Tay, Hanoi

Studio II & Café

16 Duong Thanh St, Hoan Kiem, Hanoi

When in Ho Chi Minh City a visit to Tao Dan Park is very worthwhile. Enthusiastic locals partake in yoga, t’ai chi and jogging each morning, which you can observe from the tropical tree lined paths. I would recommend taking an early morning run where the locals will welcome you warmly, even running with you. It is inspiring to see such a healthy culture thriving in this city and a positive way to start a day in the city.

Cycling
The Mekong Delta, in the south of Vietnam, is an incredible network of rivers, brooks and canals alongside lush green farmland and fruit orchards. For a flexible and active way to see the stunning landscape off the beaten track it is best to get on a bike! The winding, single-track trails running between the farmland provide a truly unique experience and are much better than sitting on a tour bus. Also, since there are no hills in the delta, it makes this option suitable for all levels of experience. We decided to tour with Vietnam Backroads for a three day trip and they provided a fantastic guide, high quality bikes and were exceptionally helpful in organizing the best route for us.  

Vietnam Backroads

www.vietnambackroads.com

[email protected]

Adventure sports
Water sports are becoming more available in Vietnam and Cat Ba Island is a great opportunity to combine activities such as rock climbing and kayaking, with exploring the beautiful Halong Bay. The serine blue waters and hidden sandy coves are an ideal setting for such activities. In the south, it is also worth taking a trip to the beautiful island of Phu Quoc to enjoy the white sand beaches, lined with palm trees and idyllic blue sea. There are a few excellent dive schools here, which can take you scuba diving or snorkelling for the day. A trip off the coast of the island really is something special and as you travel back on the top deck of the boat at the end of the day, with the sun setting over the ocean, you wonder why you would ever want to leave…

 running vietnam

 

Why We Should All Be Meditating

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Modern life; it’s frantic, busy and it feels like we’re always doing something. But have we become so distracted that we are no longer present in the world in which we live? Next time you’re walking to the station, count the number of people glued to a smart phone, it begs the question, are we missing out on being truly engaged in our lives? It’s easy to assume that’s just the way life is, but that’s not how it has to be.

Many people assume that meditation is all about stopping thoughts, getting rid of emotions, somehow controlling the mind, but actually it’s about stepping back, seeing the thought clearly and witnessing it coming and going, without judgment, but with a relaxed, focused mind. Meditation and mindfulness are ways of tuning in to your body, letting go of the constant chatter from the busy world around you and finding some peace and inner calm.

This can be especially effective when it comes to managing the many demands and pressures, physical, mental, emotional, or even chemical, that we all experience, to some degree, each day. Recent studies by the US government have concluded that about 90% of disease is caused or complicated by stress. No longer simply perceived as the past time for anti-materialist hippies, meditation and mindfulness-based practices have become increasingly popular within the Western medical and psychological community, due mainly to the observable, positive impact on patients suffering from stress-related health conditions. Meditation is now considered a serious form of treatment by the NHS and is regularly prescribed as an effective tool for managing pain, depression, heart disease and diabetes.

As the benefits of meditation can be scientifically measured, through neuroscience, psychology and neurobiology, there is a growing movement in mainstream science to fund research in this area. A study done by Yale, Harvard, Massachusetts General Hospital have shown that meditation increases gray matter in specific regions of the brain and may slow the deterioration of the brain as a part of the natural aging process.

More evidence-based benefits on meditation are being found all the time. This include the finding that meditation:

Combats stress – the root of many problems like depression, anxiety, insomnia, panic attacks, infertility and premature aging. By resting the mind the build up of stress and stagnant energy washes away leaving you clearer, alert, energetic and balanced.

Reduces biological ageing – by increasing DHEA (the ‘youth hormone’) levels. The Journal of Neuroscience published a paper stating that people who have regularly meditated for over 5 years or more have a biological age of 12 -15 years younger than those who don’t.

Boosts your mood: Meditation moves activity from right to left in the prefrontal cortex (behind the forehead).  People who think more with the left part of the cortex are more positive, happy and relaxed rather than their right thinking counterparts

Improves memory. The parts of the cortex associated with memory and decision making functions are thicker and therefore more effective in those who meditate.

Improves sleep. An 8 week study of insomniacs who were introduced to meditation resulted in 75% of those insomniacs being able to fall asleep within 20 minutes.

Reduces disease. A study of people with heart disease who were monitored over 5 years and used meditation as a relaxation technique found that 47% were less likely to suffer heart disease symptoms.

Helps PMS symptoms. A 5 month study of women who were introduced to daily meditation resulted in a 58% decrease in PMS symptoms.

Helps with addiction. Those with smoking, drinking and eating addictions are less likely to relapse if they regularly meditate.

It’s amazing the benefits that can be found from finding those spaces of calm in our life and bringing them out into the world around us. It can have a profound impact on not only our bodies, but our work ethic, relationships and environment. That’s why it’s such a great holistic therapy, it touches every aspect of our lives.

But one of the hardest things people find is to sit still for 10 minutes, even the thought of it feels daunting. However, with so many approaches and techniques available, there is something to suit even the most hectic of schedules, so it is doable – I promise!  Depending on what technique you are using, you can do it anywhere, even on busy trains during rush hour! For those new to meditation, it can feel impossible but be gentle with yourself, take your time, try to relax and initially just go with the flow of your mind. When you see the improvements in your life, carving out a bit of time to yourself to meditate will soon become a priority.

Stella Photi is the founder of Wellbeing Escapes, UK’s leading wellness travel company

Christmas Super Foods

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words by Kathleen Fleming

Christmas doesn’t have to be a period of gorging and over-indulgence. There are plenty of “Christmassy” foods which will help you to maintain good health over the festive season. In fact, it is easier than you think to fill your plate with super food goodness and move into the new year feeling amazing. Below are some of the traditional festive foods which will turn a Christmas feast into wonderful nourishment for your body.

Brussels Sprouts
You either love them or hate them but there is no denying that brussel sprouts are green balls of goodness. Studies have found that brussel sprouts have such powerful anti-cancer properties that even eating them occasionally could help with cancer prevention. They are also an excellent source of folic acid, essential for pregnant women, and vitamin C. A delicious way to serve brussel sprouts is with flaked almonds and the addition of the almond protein and good fats gives the dish real super food status.

Cinnamon
The smell of cinnamon has a Christmas quality. But even better than the smell are its potent health benefits. A teaspoon of cinnamon has more anti-oxidants than half a cup of blueberries. These anti-oxidants fight the free radicals which can damage the cells in your body causing illness, aging and lethargy. As well as anti-oxidants, cinnamon has powerful anti-inflammatory and anti-bacterial properties meaning it is a great remedy for colds and other infections, particularly when combined with Manuka honey.

Adding cinnamon to Christmas baking and cooking adds a little sweetness making it a great sugar replacement. It is delicious in healthy cookies and granolas as well as being a tasty topping for smoothies.

Butternut Squash
Butternut squash is a delicious winter food which makes a perfect accompaniment to any Christmas dinner. Its orange colour indicates that it contains carotenoids which are beneficial for cardiovascular health. These yummy squashes also contain plenty of anti-oxidants which means they fight those disease causing free-radicals and are anti-aging! Furthermore, the list of their nutrients includes zinc, magnesium and fibre.

As with most squashes, it is incredibly versatile and can be roasted, steamed, mashed, stuffed or put into salads. Roasted butternut squash is a great healthy alternative to the traditional, heavy and fatty roast potatoes.

Chestnuts
Unlike most nuts, chestnuts are low in fat and have a high starch content. They are also a good source of dietary fibre as well as being the only nut to contain vitamin C! In addition, chestnuts are low in sodium and high in potassium which means they assist the body in maintaining healthy heart function.

Chestnuts are not only nutritious, but are also incredibly versatile. You can eat them raw, boiled or roasted or use them cooking and baking. They are great for vegetarian Christmas dinner options as due to their starch content you can use them to make chestnut stuffing or a nut roast.

Cranberries
It is a well-known health myth that cranberry juice can help to prevent urinary tract infections. But studies have shown that the cranberry itself is a far more powerful prevention against such infections. Cranberries contain a type of antioxidant that can prevent the adhesion of bacteria to the urinary tract which prevents infection. In addition the little cranberry contains plenty of vitamin C to boost your immune system, manganese for hormones and healthy bones and fibre for your digestive system. Cranberries are traditionally used to make a sauce at Christmas but you can add them (in fresh or dried form) to your nut roast, vegetable dishes, salads or healthy desserts.

 

 

If you only do one thing this week… Learn how to live in the present

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words by Molly Jennings

Christmas is probably one of the busiest times of the year. We often find ourselves frantically rushing around crowded streets trying to buy those last minute gifts and worrying if things will go smoothly on that all-important day. But before we have time to sit back and relax, it’s all over! We forget to live in the moment! So, how do we do that? “Living in the present” means something different to everyone. Some find it through meditation, while others find it by being observant to their surroundings. Some like to pay attention to their breathing or focus on their feelings and emotions. I learnt to be present by understanding that yesterday and tomorrow do not exist. They are part of our imagination and our thoughts. You can’t control what has already happened, neither can you predict what will happen in the future. The actions that you take today are what make tomorrow. I’ve gone all yogi on you I know, but figuring out your own way of being present is so important, and whatever that may be, it can really allow you to make the most of each day and ultimately your life. Here are some simple tips to help you find your present.

Be a minimalist
I love the idea of knowing exactly what I have and knowing exactly where it is in my house. Clutter itself can clutter the mind, making you feel stressed and unorganised. De-cluttering your home of all the things that no longer serve a purpose in your life can be a liberating and refreshing thing to do. Allow yourself to come home to a place of calm and tranquilly not chaos and clutter. 

Learn how to listen
We all listen but do we really actually listen? How many times have you tried to do something while someone’s talking to you? The information never fully goes in and we often end up forgetting it. When someone shows they want your attention give it to them. Of course there are times when you’re busy, so instead of trying to multi task, kindly explain that it would be better if you can finish what you’re doing so you can fully concentrate on what they’re saying. You’ll feel more connected to that person and they will appreciate you more. 

Let go of things you can’t control
This is so easily said, yet so many of us struggle with it. It can be frustrating when something doesn’t go to plan, but it has already happened. Acceptance is they key to letting go and the only thing you can do is move forward. Likewise, don’t waste your time worrying about something that you can’t control in the future. Life’s happening right now, cross that bridge when you get to it.

Be Grateful
This is my favourite. There is nothing more amazing than feeling grateful. Take a moment to look at what you have and the kind of people that surround you. Sure there are going to be a few idiots that won’t make it on your grateful list but try not to focus on them. Reminding yourself of all the good in your life can really help you become more aware of how important it is to live in the present. There is always something or someone in your life that you’re thankful for, whether it’s your mum for being the most supportive person in times of need, or whether it’s something as simple as your health. Maybe you shouldn’t be worrying so much about whether you’re getting those shoes for Christmas or not.

Make time for you
We can all get caught up in the hustle and bustle of life, especially around Christmas! We’re all so busy with work and fulfilling our do to lists and we can get a little bit wound up. Take a moment for yourself every so often to relax or do something you enjoy. It may be a whole day or maybe just half an hour but giving yourself a chance to slow down the pace a little can help keep life’s stresses under your control.

Learn to enjoy the moment
How many times have we heard this one? “Just enjoy yourself!” It’s probably the worst thing someone can say to you when you’re clearly NOT enjoying yourself! Never the less, it’s fundamental in learning how to be present. Sometimes we spend so much time on planning an occasion ( * cough, cough * Christmas day) and use so much energy worrying that something will go wrong, we totally forget to enjoy it! Life is live, its not a DVD you can rewind and play again.

 

 

Healthy Christmas Truffle Recipe

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Whether your spending Christmas at your own house or at another’s, these fruity christmas truffles are the perfect way to keep temptations at bay and indulge in the festive cheer! It’s so difficult during the holiday season to keep your health intact as everywhere you go a spread of sugary treats await. It’s Christmas, of course you need to treat yourself, but despite what you may think, it really doesn’t have to be unhealthy! These cranberry, pistachio, coconut and lemon bites are the essence of christmas, rich in taste and so delicious – the sweet and zingy flavours from the cranberry and lemon gives it the sugary sherbet flavour whilst the mellow pistachios and coconut make these treats nutty and wholesome. So simple, they take 5 minutes to make, and go down a treat with everybody! Make a big batch to last you the whole holiday season, so whenever that sweet tooth hits you, you know exactly where to go.

Share the social media love and hashtag #hipandhealthy on Instagram and Twitter to share your recreations!

Cranberry, Pistachio, Coconut & Lemon Christmas Truffles

Ingredients
1 cup cranberries
1 cup pistachios
2 tsp lemon juice
1/3 cup coconut

Method: Start by processing/blending the pistachios into an almost flour consistency. Add the cranberries, lemon juice and 1/4 a cup of coconut and continue to process. Keep blending until a smooth sticky dough forms in the blender. (You may have to scrape down the sides of the food processor a few times). When smooth remove from the blender and form into balls, size them to your preference. Roll them in the rest of the coconut and store in the fridge.

christmas truffles