Tom Barber’s pick of the best Healthy (and totally hip) Holidays

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First, a confession – I’m all for getting fit and healthy but gyms are a no-no; there needs to be a strong motivation involved, like aimlessly chasing a ball or learning a new skill. Below are four fab European adventures that almost accidentally achieve the desired effect and are a whole heap more interesting than half an hour on a treadmill.

IF YOU’RE A CLIMBER
The Via Ferrata – Italian for ‘iron road’ – is a protected climbing route in the Dolomites and in the Alps. A modern steel cable runs along the route and is periodically (every 3-10m) fixed to the rock to allow even the inexperienced climber tackle it’s trail. Vertigo sufferers should probably swerve this one, but the expert guides can tailor a route to your requirements, and no previous mountaineering experience is required. Icing on the cake is staying in charming rifugios or mountain huts each night where you can enjoy delicious Tyrolean grub.
Via Ferrata, the Dolomites, Italy

RAMBLER’S WILL LOVE
The island of Corsica is the perfect blend of France and Italy, including the food, but we’re not here to enjoy the cuisine, rather to walk all or part of the fabled GR20, the most famous of France’s beautifully maintained Grandes Randonnées or long distance walking trails. Corsica is a seriously mountainous island so choose your stretch of trail wisely, but there’s a reason this is considered by many the finest walking destination in Europe. Then rest those weary feet in a well-earned break at one of the fab coastal hotels.
Walking in Corsica, France

SURF DUDES LOOK NO FURTHER   
Think Algarve and you may imagine golf resorts galore, but there is another angle to this gloriously sunny part of southern Portugal – the perfect surf breaks of the Costa Vincentina. With ideal beach breaks, the surfing is perfect for beginners and pros alike, and this is – in our humble opinion, the absolutely best place to learn in Europe. (sorry for that, Polzeath). All this is a just a bit more than an hour from Faro Airport and there’s a great selection of hotels of all shapes, sizes and prices to choose from as well, and great surf instructors. Oh, and more hours of sunshine than pretty much anywhere in Europe.
Surf in Portugal

WATER BABES DIVE IN HERE
Diving might seem a somewhat sedate activity but apparently it’s a perfectly balanced fitness regime of cardio work out and strength conditioning that burns as many calories as jogging. Who knew? The best diving in close proximity to the UK is off the lovely island of Gozo, Malta’s secret little sister and a great place to stay whether diving or land-lubbing. There might not be Great Barrier Reef volumes of fish but the visibility is outstanding, there are amazing underwater structures to explore and the dive instructors are top notch. To top off the fitness routine we also recommend a sweaty boogie at cave club La Grotta in Xlendi.
Diving in Gozo

To book, visit m Original Travel’s website www.originaltravel.co.uk or ring 020 3582 4990. Tom Barber is one of the Founders of multi-award winning tour operator Original Travel. Prior to starting Original Travel he was a journalist for publications ranging from GQ to the Evening Standard. He is now also the Travel Editor for Esquire Magazine.

Image: Roxy Surf Wear – New Collection available at http://www.roxy-uk.co.uk

 

Fitspiration – Lucy Watson!

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When we need a little fitspo to get our butts to the gym, we turn to this gorgeous MIC star, Lucy Watson! We quiz her on workouts, favourite breakfasts and beauty tips! Enjoy!

Do you find it hard to fit exercise into your busy schedule?
Yes, I do have a trainer but it’s difficult to find a routine. I could never go to the gym at the same time every day, and often I’m so exhausted after filming or being in the office (with my jewellery range Creature) that it’s really hard to get the energy to actually work out. I make sure that I eat properly so I don’t ever have a sugar low.

What’s your favourite way to workout at the moment?
I love doing a varied routine. I often work out (weather permitting) outside. I’ve been doing workouts early in the morning in Richmond Park for the last few months, as I think the gym can get quite dull.  I’d rather work out by having fun than just running on a treadmill for an hour!

What’s your go to breakfast on workout days?
I love eggs, so I’ll often have sour dough bread with a scrambled egg and then possibly salmon or spinach for protein. I love fruit, so I may have a banana too.

Do you have a workout buddy or do you prefer to sweat it out alone?
I do have a buddy. I have been working out with Stephanie Pratt (who is also on the show). When we started she was much fitter than me so it made me push myself. If there are two of you suffering it makes it easier!

What motivates you to stay fit and healthy?
There is pressure being on television, but before I started working with Made in Chelsea I was conscious of my fitness and health. I think I am just so much more productive when I am being healthy. I have a clearer mind and I have more stamina to tackle the day. I think keeping fit gets harder as we get older so I think it’s important to maintain a level of fitness from a younger age.

What are the three foods you couldn’t live without?
I love mac and cheese. I also really like sushi and broccoli.

Describe your perfect holiday…
I love a safari. I was fortunate enough to go to South Africa with the show, and it blew my mind. I love being outside, in the sun, but throwing in a bunch of animals was just the dream!

What are your travel essentials you never leave home without?
I always have my Sony phone, and charger. I take a small make up bag with Witch Hazel make up wipes too. I often have an eye mask so I can make sure it’s pitch black if I am trying to sleep on a plane or in a car.

Do you have any beauty tips?
I think that less is more. I also think that if you have found a look, then you should stick with that. I do try and mix it up if I’m going to an event or it’s a specific photoshoot, but generally speaking, I know what works for me, and what I feel I look good in, so I like to stick to that.

What makes you feel confident?
I think it’s the small things. Having a manicure, spending time with friends that make me laugh, walking my dog Digby. I’m not a high maintenance person, and I’m really loyal. I get a lot of joy from just spending time with like minded people.

Do you have a favourite mantra or quote?
If the wind will not serve, take to the oars.

Do you have any weaknesses?
I speak my mind, and it can get me into trouble. I have discovered there is such a thing as being too honest! I think it’s important to speak your mind, but sometimes people don’t want to hear it.

You’ve had a stressful day, how do you relax in the evenings?
I’ll usually have a bath, cook some food and catch up on a series or a film that I’ve been excited to see. I like going to the cinema too.

Pick one item from our online activewear store that you would like to workout in!
The Anita Leggings from Lexie Sport! (See below!).

lexie sport anita

Lucy’s new book “The Dating Game” is available to buy here. 

 

Matcha Green Tea Chia Pudding!

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Ingredients

2 cups of hemp or almond milk

2 tbsp agave nectar or maple syrup (optional)

1 tsp vanilla extract

1 tbs matcha powder

6 tsp chia seeds

1 cup of blueberries

1 cup of raspberries

Instructions

  1. Blend the milk, sweetener, vanilla, and matcha together in a blender till smooth.
  2. Pour the liquid over the chia seeds. Stir thoroughly. Stir again every few minutes for the next fifteen minutes. Then allow the mixture to sit for at least an hour (or overnight, in the fridge).
  3. Stir the mixture once more, and serve with fresh berries. Makes 2 servings.

Recipe by Gena Hamshaw from Choosing Raw

Is it Time to Eat Alkaline?

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When presented with a pH scale I am reminded of a Chemistry lesson at school, where I dipped a piece of paper into liquid and watched it turn blue. Little did I know, this experiment demonstrates exactly what happens in our body every time we digest our food.

After being digested, almost all of the food we eat releases an acid or an alkaline base into the bloodstream. Our blood is slightly alkaline and is balanced around 7.35 to 7.45 on the pH scale. When there is higher levels of acidity in the body our kidneys are forced to work overtime to protect it from failing and to try to restore its alkaline balance. In order to do this, minerals within our body such as magnesium, calcium, potassium and iodine are used. An acid diet essentially forces us to use up vital alkaline resources, depleting the body of these important minerals. Without these essential minerals our body has to fight much harder to protect itself from illness.

Our hunter gatherer ancestors lived on a plant based diet and minimally processed animal product. As refined grains, non-organic dairy, processed meat and refined sugar have become not only present but mass consumed, the Western diet has become acidic and we have become more prone to illness. In a national health and nutrition examination survey it has been discovered that too much animal protein can aid the development of cancer and sugar is known as the white poison.

An example of the modern Western diet would be the consumption of diet drinks. Diet drinks are marketed as ‘healthy’ with ‘zero calories’ but actually contain a nasty ingredient called phosphoric acid, this is close to battery acid on the pH scale. In defence, the body uses iodine, one of its alkaline mineral sources. Iodine helps support the thyroid, which in turn helps metabolise the body and maintains a healthy weight. In the U.S the average person consumes over forty-six gallons of soft drinks per year, and it has lead to record highs of diabetes, obesity and cancer.

So how can the alkaline diet help? The acid/alkaline level is monitored from 1.0 to 9, with 1.0 being the most acid and 9.0 the most alkaline. In foods, the closest to zero would be artificial sweeteners such as aspartame, also coffee and processed meats, whereas the closest to 14 would be fruits and vegetables such as raw spinach, broccoli, beetroot, dates and lemons. A mainly vegetarian diet with good fats from nuts and avocados, protein from legumes, whole grains such as buckwheat, oats or brown rice, will increase energy levels, improve digestion. This change in diet and attitude to food will help maintain a healthy weight and most importantly a healthy mind.

Organic chef Natasha Corrett is the founder of Honestly Healthy, which promotes the alkaline diet. She has just released her third cookbook full of delicious alkaline recipes and speaks to us about how living the alkaline way can lead to an ultimately healthier and happier lifestyle.

Natasha Corrett, Author of Honestly Healthy

How did you discover the alkaline diet? 
I had a busy work schedule and damaged my back really badly. My mum advised I go and see a specialist called Dr Joshi who told me that my body was very acidic and that this was contributing to other issues that I had as well as my back pain. I started on a two week alkaline plan and never looked back as the results were so amazing!

How do you feel it benefits over other popular diets at the moment like the Paleo diet?
At the core of the alkaline way is ultimately really good nutritious food and a balanced diet. We need to incorporate all of the food groups into our diet, each of which are covered in the alkaline way. Any diet that promotes any one ingredient in excess is not great in my eyes as it tips the balance out, while grains are so important to include as they provide vital energy, fibre and protein.

What are your staple foods? 
I eat a lot of nuts, seeds and sprouts as they are rich in magnesium, omega 3 and essential fatty acids. We should all be eating nuts, seeds and sprouts every day. I love tahini dressing as it can transform any salad and a day never goes by when I don’t eat spinach, kale and other dark leafy greens.

Other than eating the right foods what other things can help us lead an alkaline lifestyle? 
Sleep and exercise are paramount in maintaining a healthy alkaline lifestyle. Lack of either of these activities are very acidic forming. It is really important to get this balance right and look after yourself over and above food as well.

For people who lead a busy lifestyle do you have any advice in maintaining an alkaline lifestyle and diet? 
Prepare ahead! If I know I have a busy start, I’ll prepare my smoothie ingredients in the blender the night before so that all I have to do early in the morning is give them a quick whizz and be out the door. I always pack healthy snacks for the office too, such as a handful of nuts, for when I notice my blood sugar levels dipping.

You talk about a 70:30 balance. What are the foods to completely avoid and are there a few that are ok in moderation?
The Honestly Healthy alkaline way is a lifestyle rather than a diet and we know you need to have a treat and let your hair down every now and again. Where possible always try to avoid refined sugar, it’s honestly easy to find alternatives – try our Almond Berry Cake recipe for example. If you are going to eat meat, try and do this as part of your 30% and always choose organic and grass fed. Any processed foods should be completely avoided. Cow’s dairy, alcohol, caffeine and gluten are others to have in moderation.

What is your favourite recipe from your new cookbook?
I’ve got a really sweet tooth so I love the Melt-In-The-Mouth Doughnuts. One dish I also always come back to is the Chestnut Tart which is lovely with a fresh salad.

Words by Helen Carr

Food For Thought At This Pioneering Hotel Group

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When I was at university, it always baffled me as to why we would be fed snacks such as biscuits, crisps and fizzy drinks to keep us going through long lectures and revision seminars. Even though I wasn’t quite as passionate about healthy living then, I knew that these foods were making us all crash far quicker than much more wholesome snacks would. Often, we’d all benefit from a burst of energy straight after we’d munched on these high-sugar ‘treats’ only to pay for it later, about 20 minutes later when we’d all be yawning, texting, even sleeping… yes… sleeping!

So it makes total sense that Holiday Inn took a look at what they were handing out during their conferences in order to help people stay engaged for longer periods of time. After lengthy discussions and consulting nutritionists, the Food For Thought menu was born. For which, Holiday Inn has now been recognised for and awarded an accreditation  by Food for the Brain (industry experts in food and cognitive behaviour).

To make sure they were making the right move before they switched up their menus they conducted a study on students attending an all-day seminar. They fed half of the students the new Food For Thought menu and the other half the normal conference food they have been use to dishing out and monitored the students cognitive behaviour. Unsurprisingly perhaps, the study ruled in favour of the Food For Thought menu – which saw students much more engaged and focused and bursting with energy.

The Food For Thought Menu comprises of…

  • Freshly Prepared Dishes – Using quality ingredients prepared in our kitchen by our chefs
  • Nutritionally Balanced – Supporting work performance and aiding energy levels and concentration
  • Responsibly Sourced – Ingredients from British producers or sustainable sources
  • Clear Food Labelling – We’ve made it easy for our guests
  • We Know Our Food – Coeliac, Vegetarian or Dairy free? Our staff know their stuff and are here to help you make the right choices
  • Menu Balance – Plenty of choices throughout the day to suit everyone

 

The invigorating ‘Food for Thought’ menus have now launched across all 57 IHG Holiday Inn Company Managed Hotels in the UK.

For more information visit: http://www.bighospitality.co.uk/Business/Food-For-Thought-Holiday-Inn-benefits-from-healthier-conference-menu

Hip & Healthy Promotion

If you only do one thing this week…Refuel With Our Favourite Post-Workout Snacks!

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Summer is just round the corner and with bikini bodies looming, we’re definitely stepping up our game when it comes to working out! This week we want to talk about the importance of post-workout nutrition. We often associate post workout nutrition with masses amount of scary looking protein powders and bodybuilders aiming to get their biceps as big as their thighs, but there are so many other reasons why you should be refuelling after a session in the gym. And here’s why.

When we exercise, our bodies use up stored energy, usually in the form of glycogen. After a workout we are often depleted in glycogen and feel tired and hungry! Skipping a post-workout snack could lead to some serious munchies later on in the day, throwing you off your healthy eating bandwagon. A massive appetite followed by guilt isn’t a good combo for your body or your mind.

Another reason to consider post-workout nutrition is for repairing your muscles. Ever woken up not being able to walk down the stairs after a killer gym sesh? That is called DOMS (Delayed Onset Of Muscle Soreness). The reason we feel sore the day after a workout is because during exercise, small fibres in our muscles tear (I’m talking teeny tiny here!) and the soreness you feel the next day is your body trying to repair them. Post-workout snacks can help aid the repairing of tired and “damaged” muscles, leaving you feeling slightly less sore the day after!

What should I be looking for in a post workout snack? Protein should be your main focus followed by complex carbohydrates (to replenish lost glycogen stores). Protein provides amino acids that are needed to rebuild and repair muscle tissue that has been damaged during exercise. The amino acids also help increase the absorption of water from the intestines and improve muscle hydration.

Last bit of information, I promise! We’ll get to the good stuff in a minute! Many people get confused when it comes to the timing of your post workout snack. Do you eat straight away? Within one hour? As your doing your last rep?!! Well studies have shown that the first 15-20 minuets after a workout are crucial for refuelling. Your body’s enzymes that that help resynthesize muscle glycogen are most active in that time frame and the longer you wait the longer it will take your body to recover.

Ok, so with that in mind, here our Hip & Healthy’s favourite vegan, plant based protein powders!

Sunwarrior
Sunwarrior prides itself on being a company that are committed to making only the best plant-based foods and supplements. The chocolate flavour (our fave!) is made up of raw, organic pea, cranberry and hemp protein, and contains organic Dutch cacao.

Pulsin Pea Protein
Pulsin protein powders are all GM and pesticide free and contain no dodgy chemicals. Their pea protein is derived from yellow split peas, a great source of amino acids and vitamins A, B6 and C. We love adding berries to ours to give it a natural sweet kick!

Garden of Life Raw Protein
The Garden of Life Raw Organic Protein takes post workout nutrition to a whole new level. The 100% raw sprout blend contains 17g of protein and 13 organic raw sprouts (amaranth, buckwheat and adzuki bean to name a few!) for an increased daily nutritional profile. The live cultures and raw ingredients mean this company are suitable for vegans with gastrointestinal sensitivities.

We also have considered that there will be times when you’ll be in too much of a rush to make one of these delicious protein smoothies…so we’re sharing some of our favourite snacks that are nourishing for your body and taste pretty good too!

Biona Peanut/Almond Butter
Pop a tub of Biona’s devilishly yummy nut butter in your gym bag along with a banana and you’ve got the perfect post-workout snack that tastes awesome!

Nakd Bars
A handy and totally natural fruit and nut bar that will leave you feeling satisfied after a sweaty gym session. We can’t get enough of the Cocoa Orange flavour!

Bounce Balls
These delicious little balls make a great, energising, nutrient-dense post workout snack. With no artificial flavours, fillers or sugars, you can be sure that Bounce will provide you and your body with nothing but goodness.

words by Molly Jennings

image: Lija Activewear (Coming to our store soon!)

The Low Down on Dairy-Free Milks… we like to call them “Mylks”

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There has never been a better time to go dairy-free. If you are lactose intolerant, vegan or choose not to eat dairy for other reasons, the dairy-free alternatives have never been so available or numerous. But the choice between these “mylks” can be a little overwhelming and confusing – which ones are the most nutritious and how do you use them?

Nut Milk
Almond milk has become one of the most popular alternatives to cow’s milk. It is readily available in many shops and more restaurants are starting to offer it too. As well as almonds, “mylk” can be made from other nuts such as cashews and walnuts. These popular non-dairy options have a sweet, nutty taste to them as well as a similar texture to cow’s milk. Almond milk is a good source of vitamin E which is important for healthy skin.

However, these nut milks do not contain the same nutrients as solid nuts – a lot of the protein, fibre and other nutrients are lost during the production process (even more so if it is made in a factory rather than at home). In addition, when buying nut milks it is important to be ingredient-savvy and ensure that there is no sugar or artificial sweeteners and other nasties added to them.

Best for: Smoothies, porridge and baking (see H & H’s recipe for vegan chocolate cake)

Rice Milk
This is the perfect alternative for people with nut allergies or intolerances. Rice milk is made from partially milled brown rice and water and has as much calcium as cow’s milk. It is quite watery (like skim milk) with a slight sweet flavour. Although it doesn’t taste really sweet most rice milks have a high glycaemic index which means that it may cause instability in blood sugar levels and probably isn’t the best choice for a diabetic.

Best for: Baking

Oat Milk
Made from oats and water, oat milk isn’t as creamy as coconut milk but equally isn’t as watery as rice milk – it is a bit like the semi-skimmed version of dairy-free milk. You can taste the “oatiness” and the flavour is similar to that of left-over milk at the bottom of your muesli bowl. Nutritionally, oat milk is high in fibre, folic acid and contains iron. Although generally low in gluten, oat milk isn’t gluten free.

Best for: Porridge (of course) and H & H’s healthy American pancakes 

Flax Milk
One of the newest “mylks” available, flax milk is made from cold pressed flax oil and water. It is very high in omega 3 fatty acids but contains no protein. Omega 3 fatty acids are vital for heart and bone health and have been shown to slow down ageing!

Flax milk has a neutral taste and has a smooth texture meaning it can be added to pretty much anything without altering the other flavours of the food or drink.

Best for: Smoothies and soups

Coconut Milk
Coconuts are one of nature’s serious super foods. In fact, many populations call the coconut tree the “tree of life” because of its incredible health benefits. Coconut milk comes from blending the coconut pulp with water. It has a mild coconut flavour (obviously!) and is deliciously creamy making it a perfect full-fat milk or cream alternative. Plus that “coconutty” flavour and smell, makes you feel as though you are on holiday!

From a nutrition perspective, coconut milk is high in good fats which, according to some research, is easily used as energy by the body and not stored as fat! It also contains lauric acid which has anti-bacterial properties.

Best for: Smoothies, coffees, porridge, soups, baking and H & H’s chia pudding 

Soy Milk
Soy milk is made from soy beans and water and has almost as much protein as cow’s milk. Soy protein is a complete protein meaning it contains all essential amino acids required by our bodies. It has a creamy, smooth texture making smoothies, coffees and drinks taste particularly indulgent.

However, soy has a little bit of a dark side. It is a mass-produced crop meaning a lot of it is produced using pesticides and other chemicals. In addition, many people suffer from intolerances to soy which can have other complications such as digestive issues. Lastly there is concern about how soy affects the hormone balance in our bodies, particularly in relation to sex hormones and fertility. If you decide to drink soy milk stick to an organic, good quality one and drink it sparingly.

Best for: Coffee, soups

Unfortunately, many processed “mylks” contain sugar or some type of sweetener. When buying a carton of “mylk” always look for those that are unsweetened and contain few ingredients (as a rule of thumb, no more than between 3 and 5 ingredients). It is also a good idea to look for organic versions thus avoiding residues of nasty pesticides. And if you have time, why not make your own “mylk”? Oat milk or any nut milk is very easy to whip up and this way, you know exactly what is in it. Oats and nuts should be soaked the night before you milk them and the whole process takes hardly any time. You can also power up your homemade “mylk” by adding super food ingredients such as cinnamon, vanilla or raw cacao. Click here to learn how to make your own delicious almond milk.

words by Kathleen Fleming

Gym Bag Essentials

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Bobble Sport Water Bottle – £12.95
This sleek and savvy water bottle is a smart new take on the original Bobble Bottle. With it’s soft-touch integrated cap and portable handle, it’s the perfect Hip & Healthy accessory to keep you hydrated and on top of your workouts!

Tisserand Lavender Cooling Deodorant – £5.75
Smelling a bit stinky after a workout is natural (yes boys, even us girls!). So to combat “Eau De B.O”, we suggest this gorgeously scented lavender deodorant from Tisserand. We love Tisserand because they use ingredients that are ethically sourced and their products contain no aluminium, parabens or synthetic fragrances.

Liz Earle Foot Spritzer – £7.75
Give your tootsies a little freshen up with this minty scented foot spritzer from Liz Earle. The naturally active ingredients including aloe vera, peppermint oil and rosemary essential oils will leave them feeling revitalised after pounding the treadmill!

Peppersmith Mints – £8.10 (pack of six)
Give your breath a minty-fresh kick with Peppersmith mints. Sweetened with xylitol and made without preservatives, colours and aspartame, it’s 100% natural and totally guilt free!

Yes To Cucumbers Soothing Wipes – £3.99, Boots
These Yes To Cucumbers facial towelettes will make a great addition to your gym bag essentials. These soothing wipes are 98% natural, made with compostable, FSC certified fabric and are free from oil, petroleum and parabens! (How cool is that?). Being hypoallergenic, they are also perfect for sensitive skin and are super handy for on-the-go.

Inecto Pure Coconut Dry Shampoo – £4.60
Our hair saviour has got to be dry shampoo, and we reckon you’ll love the Inecto Pure Coconut Dry Shampoo just as much as we do. Made with 100% pure coconut oil, it’s a foolproof way of giving you hair a new lease of life if you’ve got to be out the gym pronto!

Sweaty Betty Flip Flops – £29.00
Venturing into the public showers can be a little gross, so we’ve got a solution… These Sweaty Betty Flip Flops! Shower floors are a watering whole for bacteria and viruses, so to prevent getting any infections, always wear some footwear or protection.

Vivid Matcha Drink, £1.85
Swap your pre-gym coffee for one of these Vivid Matcha drinks for a natural energy boost! Matcha contains caffeine (great for energy) but it also contains L-Theanine, a compound that can help you stay calm whilst feeling alert. No more crazy bursts of energy and no more jitters! Our favourite flavour has to be Lime, Ginger and Honey!

The Gym Bag, Pepper & Mayne, £75 (Limited Edition)
This makes for the perfect chic gym bag. Big enough to pop all your gym needs in it yes also really light so it won’t be another thing weighing you down. We love the python print! Available to buy in our store!

Honestly Healthy Salad Wraps!

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The idea behind these wraps is to show you different combinations from recipes throughout the book either as a salad or as a wrap without the bread. But it’s all about preparation; if you have already made some of the recipes below then you can use any leftovers to throw together a quick and easy on-the-go lunch. Throughout the book there are loads of side dishes, dressings and salads that can all become wonderfully tasty combinations. Here are a few to get you started but have a go and be creative… it’s time to put your chef’s hat on.

Step 1 – Start with a pulse or a grain. (Cook according to packet instructions.)

Puy lentils

Red rice

Quinoa

Brown rice

Step 2 – Add a cooked or roasted vegetable.

Rainbow Salad with Roasted Vegetables, see page 205

Masala Roasted Root Vegetables, see page 131

Baked Spiced Aubergine, see page 78

Roasted Rainbow Carrots, see page 110

Roasted butternut squash, from Peach and

Butternut Salad, see page 202


Step 3 – Add something raw.

Grated carrot

Grated courgette (zucchini)

Kale massaged with a little lemon juice

Chopped cabbage

Spinach


Step 4 – Add chopped herbs.

Parsley

Coriander (cilantro)

Chervil

Dill


Step 5 – Add a dressing or a dip

(choose from those on page 82).


Step 6 – Sprinkle with nuts or seeds:

You could add tofu, too, if you like.


Step 7 – Mix it all together.
Either pile your mix on top of a bed of fresh leaves or use as a filling for a wrap made of lightly steamed chard leaves or large iceberg lettuce leaves.

TASH’S TIPS

Three of my favourite combinations are:

1 Red rice, aubergine (eggplant) with cinnamon, grated carrot, parsley with Tahini Dressing (see page 82) and pumpkin seeds.

2 Puy lentils, roasted butternut squash, kale, dill, smoked tofu and minty yogurt dressing.

3 Quinoa, roasted rainbow carrots, spinach, chervil, sesame seeds and sweet chilli sauce.

Honestly Healthy For Life: Healthy Alternatives for Everyday Eating by Natasha Corrett and Vicki Edgson. Photography by Lisa Lindner. Published by Jacqui Small, £25.

Fitspiration of May – Danielle Copperman

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Welcome to May! It’s that time of the month… (no, not THAT time!). It’s Fitspiration time! This month we’re getting our inspiration from model, blogger and nutritionist, Danielle Copperman. This beauty is all about achieving balance and promoting a healthy and positive attitude when it comes to nutrition. We quiz her about the secrets to a flat tummy and her beauty travel essentials! Enjoy!

When/where did your modelling career begin?
I was scouted on a school trip when I was just about to turn 16. I worked in school holidays and some weekends, travelling to London from my hometown in Bath and staying with family. I left school after completing my A-levels, moved to London and began a full-time career in modelling.

What do you love most about being a model?
There are pros and cons to any job, but I feel so lucky to have fallen into this one as I really enjoy it and every day is different for me. I get bored easily so this works perfectly for me, even if it means not knowing what I’m doing each day until late the evening before. I love meeting new people and this is probably the best part of the job. I have met so many inspiring, encouraging, interesting and creative people. I also travel a lot and can take my modelling career anywhere I go really, so I am grateful for that as I have a severe case of wanderlust.

Have you always had a passion for health and fitness or was it something that you grew into as you began modelling?
Not at all. I used to get home from school and make pasta with cheesy beans and then bake a batch of muffins to snack on before my mum got home to make our evening meal. I never thought twice about what I ate and was lucky enough to stay thin even with things like yum yums, cheese and crisps all a huge part of my diet. When I uprooted myself from my parents home I had to do my food shopping and cook for myself a lot more. I liked this freedom and loved cooking, but I wanted to know exactly what I should be eating and how I could benefit from my food. I was eating all of the wrong kinds of ‘healthy’ products to stay in shape for work and after plenty of research and eventually a diploma in diet and nutrition, I realised this was in fact unhealthy. I completely overhauled my eating habits and overall lifestyle and this is where my passion for health and nutrition began.

Travelling is such a big part of your job, do you have a favourite destination?
No, that’s harder than being asked your favourite movie or meal. Travelling is so important to me and I never, ever want to stop. Everywhere I’ve been has been so unique. I loved new york and felt really at home there. I love venice in la and will always love Italy and France. If I had the chance id go back to Hawaii or the Caribbean with my family as I have the best memories of holidays spent there and am really grateful for the experiences we had. For now, I’m focussing more on where next. I may not have been to my favourite place yet and that inspires me.

What are your beauty essentials when travelling abroad?
Coconut oil to remove my make up. Magnesium Oil to help me sleep in confusing time zones. I love Dr Hauschka rose day cream and always have Hurraw coconut lip balm in my bag wherever I go.

Do you have any flat tummy top tips?
I love doing ab planks and side planks and a 15 minute blast in my living room. I also notice a huge difference when I do more yoga. The boat pose is my favourite and I try and fit in a few minutes of this in the morning. I love doing sprints in the evening and really feel this in my abs. Its also less monotonous than going for a jog.

What 3 foods couldn’t you live without?
Avocado. Fish. Cacao.

You train with SBC (Skinny Bitch Collective). What do you love most about the style of training?
It is so different to any other regime and is far more fun than anything I ever tried to do at the gym. What I love most is that you never know what you’re going to be doing each session. One week you might be running around like a monkey thinking it can’t get much weirder than this, but the next week you’ll be walking like a crab trying to catch another person walking in the same manner. The classes are really fun and have brought together an amazing community of girls. Not to mention the results you see; after 2-3 sessions my tummy is defined and my arms are stronger.

Do you have a favourite power breakfast before lacing up your trainers?
I don’t like to be too full before a run or a workout so for me a smoothie full of essential superfoods is vital. If I have premade a chia pudding I’ll have that to give me more energy, and I’ll always have a side of raw nuts.

Do you have a favourite quote or mantra?
Everything happens for a reason.

Do you have any weaknesses?
I have a weakness for anything sweet and will always cave in to some galaxy chocolate. Some people may view my The OC addiction as a weakness too. It really chills me out though; I have no shame.

What is the best advice you’ve been given?
My mum always says ‘take each day as it comes’. Whenever I’m stressed or worried about something I think about this and it brings me back to the present moment.

How do you relax and wind down after a busy day at work?
I eat out with friends or at my boyfriends – its nice to have someone else cooking for you when life is hectic. Having said that, cooking helps me wind down too and I find baking so therapeutic, especially if I’ve had a bad day. I always try to do 10 minutes of yoga before bed. And if I really need to relax I get out of London and go and stay with my parents in Bath where I grew up.

And finally, what’s your favourite thing from our online Activewear store?
The HPE formula 40 yoga bra.

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HPE Yoga Bra, £40

 

Check out Danielle’s Blog – Model Mange Tout