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

Healthy Supper Clubs in London

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words by Fracesca Londono-Brasington

In the last few years, we’ve been undergoing a food revolution like never before and I love it! I was glued to the last series of ‘The Great British Bake Off’ and I always enjoy watching Masterchef. With the increase in cookery programmes it just goes to prove that food is a hot topic right now. Eating out has always been fashionable but recently we’ve seen a backlash against ‘fine dining’ and a move towards trendy pop up restaurants and food festivals focusing on simple ingredients and bold flavours. Coinciding with this more casual approach to dining, supper clubs have become a huge trend; especially in London. I’ve been fascinated by this trend and as a health conscious, food lover I thought I’d undertake a mission to find supper clubs with a difference; ones with a health inspired element. So, after having eaten my way around London and sampled some delicious tasting food; here are my recommendations:

Gluten Free Rosie

The Menu:

Something from the Garden: ‘Root to Longevity’ Beetroot, Basil, Orange and Gin Cocktail

Something baked: Cumin and Coriander Soda Bread with Smoked Mackerel Pate and Gazpacho

Something Slow Roasted: Asian Style Pork Shoulder with Sweet Potato Quinoa and Asian Slaw

Something Raw: Raspberry Cashew Cheesecake with Berry Coulis

Something for Breakfast: Almond Nut Butter

Gluten Free Rosie is a supper club set up by Rosie who’s a coeliac training to be a dietitian and her artist friend Domenica, both of whom are passionate cooks and food lovers.  As Rosie is a coeliac her menu is all gluten free and on top of this, it is also diary and incredibly sugar free.  I was lucky enough to sample this supper club on its opening night and was thoroughly impressed!  Rosie and Domenica host in Domencia’s beautifully quirky home in Sydenham and we were greeted on arrival with the incredible beetroot cocktail, I’ve never tasted anything like it, a combination of a healthy vegetable juice with the all important alcoholic component of gin – divine!  We sipped these sitting on Domenica’s roof terrace with a musician softly playing his guitar in the background; a perfect way to begin the evening.

Everything was beautifully and simply presented and the food was absolutely delicious!  The mackerel pate was so tasty and accompanied by the soda bread could have made for a lovely light meal in itself.  The pork was tender and perfectly cooked and I couldn’t believe the cheesecake was sugar free, it was the best cheese cake I’ve ever had! I would thoroughly recommend Gluten Free Rosie’s supper club to all health conscious foodies; an evening eating delicious food in a relaxed environment with like minded people doesn’t get much better!

*Gluten Free Rosie has since changed its name and location to The Camberwell Kitchen but the concept and ethos of the supperclub is still the same. http://glutenfreerosie.com/the-camberwell-kitchen-supper-club/

Madeleine Shaw Supper Club

The Menu:

On entry you will be greeted with a healthy cocktail made of the purest ingredients (sugar and gluten free)

– Either a coconut cocktail (made with vitacoco coconut water)

– OR a middle eastern spiced almond milk concoction (think espresso martini creaminess)

Mains will a series of mezze (sugar free, gluten free, dairy free):

1. Lamb koftas rapped in zucchini strips

2. Spiced chicken kebabs

3. Coconut flour tortillas/flat bread

4. Cauliflower Couscous

5. Hummus

6. Home made Harissa sauce

Dessert: Honey Pear Almond Cakes with cardamom custard (dairy free) and fresh berries

Madeline Shaw is a trained nutritionist who fell in love with healthy eating whilst working in an organic café in Sydney.  The produce she uses for her supper clubs are all organic, free range, gluten and grain free, healthy and delicious. I was really excited by her menu which sounded scrumptious!  Madeline hosted her supper club at Boma Green Restaurant in Parsons Green, a really lovely relaxed restaurant. The evening started off with a coconut based cocktail which despite the alcohol tasted fresh and clean and went down very easily!  Once seated, we went straight into the main course (there weren’t starters) and my friend and I shared the lamb koftas and chicken kebabs which were delicious with a homemade feel. Amazingly even the pudding was sugar-free and the accompanying custard was sweet and light – much nicer than conventional custard.  http://madeleineshaw.com/

Asparagasm

Menu:

Salt baked potato with beer braised white beans and fennel salad

Broccoli soup with mushroom crostini and pickled cabbage

dressing

Plum, black pepper and red wine granita

Apple and cinnamon cake with lemon jelly

Featuring guest chef: Fredrik Bolin
Disappearing Dining Club co-founder and Head Chef Fredrik Bolin is formerly of Michelin-starred Erik’s, Paul & Norbert (Stockholm), Zefferano & Glasshouse (London), and Ulrika’s (New York). Asparagasm is a vegan based supper club and founder Kate Lewis really managed to transform my view of veganism as this really was a thoroughly entertaining evening!  Even from viewing the website and their brilliant logo it was apparent Asparagasm was unlike any other vegan supperclub and I was immediately intrigued.

The Old Shoe Factory in Hackney made for a fantastically quirky venue which was beautifully decorated to create a wonderous almost magical atmosphere.  Adding to this was the ‘gypsy esque’ theme – the staff were dressed up and offered tarot card readings plus the brilliant Max Pashm Band with their gypsy swing music played throughout. The menu itself all centred around the potato – I was amazed at how many different things you can do with the simple spud and each course tasted different from the rest.  Presentation was top notch and it was all incredibly tasty and even as a meat lover, I didn’t feel I was missing out. All in all, it was a lively night with an emphasis on fun and enjoying great food with great people, thoroughly recommend! http://asparagasm.com/

Supernourished

A lovely idea from founder Jayne Totty who runs a monthly supper club or ‘cook your own supperclub’ as Jayne likes to phrase it!  The idea is to bring people together to learn how to cook seasonal, healthy food in a relaxed environment and then to sit down to eat afterwards.  Jayne devises a theme (I attended an Italian themed evening) and a menu which is vegetarian, gluten, wheat and dairy free.  We split into pairs and each pair was responsible for cooking one part of the meal.  I opted for the gluten free pasta; something I wouldn’t normally endeavour to cook but it was great fun and a really relaxed and casual approach to cooking.   Afterwards we all sat down to eat together and marvel at what we’d manage to rustle up! www.supernourished.com

L’Atelier Des Chefs

Strictly speaking not a supper club but it’s a definite must on my list. L’Atelier Des Chefs is a cookery school based in central London with a wide range of different classes.  The idea is you all cook together and then sit down to eat together afterwards.  There is also a bar if you fancy a glass of wine.  Recently they ran a class called ‘Lighten Up Your Meals’ for the health conscious which they’ll be running again in the New Year.  However I went to one of their ‘Cook, Eat & Run’ classes which lasts for 30minutes – perfect for after work.  We made a simple prawn curry with fresh, healthy ingredients.

The class is based in a professional kitchen set up with individual stations and a chef to guide you through the process offering top tips throughout.  The running of the class was seamless, the staff and chefs were all incredibly friendly and helpful. I think this was one of the most enjoyable cookery classes I’ve ever attended and I’ll certainly be back to try out more! http://www.atelierdeschefs.co.uk/

Retreat Cafe

Set in Parsons Green above The Power Yoga Company, Retreat Cafe by day is a delicious healthy cafe packed full of nutritious salads and with an array of insanely wonderful juices and smoothies on it’s menu (look out for the Hip & Healthy!). By night, the owner of the cafe, Kim, turns her hand to preparing a scrumptious feast of  healthy fare for up to 14 people. This particular evening was themed Christmas and kicked off with a warming non-alcoholic “mulled wine” made with cranberry juice, orange and cloves. It tasted so similar to the real thing that I don’t think even Santa himself would have been able to taste the difference. Then onto the nibbles; thinly sliced courgette wrapped around pepper and  vegan green and red “pesto” and chicory leaves with vegan toppings were passed around in abundance. Then onto the starter –  an avocado, apple and beetroot tartare with a pea pureé, which was light but creamy. For the main we had a hearty root vegetable Christmas stew with stuffing topping – the dish just tasted of Christmas day. It was amazing. And there was also a side of finely chopped greens tabouleh with pomegranate. And for the pudding? A sweet christmas tree made with dried fruit and match infused desiccated coconut and a chocolate macaroon with hazelnut cream! And a gingerbread smoothie to finish! What scrumptiousness! £30. http://www.retreatcafe.com

Christmas Porridge Recipe with a Cashew and Cinnamon Cream

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recipe by Saskia Gregson-Williams

Porridge is the classic winter warmer and the perfect energising breakfast at this time of year. Oats are such a great way to start the day. This super-grain is not only incredibly delicious but has so many health benefits too. Bursting with dietary fibre, which not only does wonders for your digestive system but keeps you fuller for longer, oats also fall on the lower end of the GI spectrum, meaning they help keep your blood sugar levels balanced – preventing hunger pangs, and giving you longer lasting, steadier energy levels. Oats are also available as a gluten free option, which is a great way for celiacs to fuel with healthy carbohydrates.

I love my oats soaked overnight in brown rice milk with berries, cacao and maca, or blended into thick creamy smoothies – but let’s be honest, when it’s oh so brrrr outside, eating them hot is simply the best. For porridge, texture is key; I love mine milky and creamy with a crunchiness from the fruit and a nuttiness from ground seeds or spoonful of nut butter. In this recipe I’ve made a cashew and cinnamon cream to turn this breakfast into the most awesome, nourishing feast. It goes so amazingly well with the pomegranate, tangerine and coconut and adds that a little Christmas flavour to the bowl.

Serves 2

2 cups water
80g gluten-free/regular porridge oats
1/4 tsp vanilla extract
1 banana
1 tangerine
1/4 cup pomegranate seeds
1 medjool date, chopped (optional)
2 tablespoons coconut flakes

The cashew and cinnamon cream
1/2 cup cashews (soaked)
1/2 cup water
1-2 medjool dates

Method
Start by adding the oats, water and vanilla extract to a pan. Bring to the boil and simmer, stir frequently. Meanwhile make the cashew and cinnamon cream, simply blend and once smooth pour into the pan – by this time the oats should have been cooking for about 5 minutes. Keep on cooking until the oats are desired consistency. Add the banana and tangerine to heat through. Pour into serving bowls, top with pomegranate, dates and coconut flakes.

christmas porridge

How To Dine Out the Hip & Healthy Way

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words by Zoe Louise Cronk

Being a self-confessed foodie, dining in restaurants is one of my favourite things to do. Not only is it a sociable experience and a chance to forgo the washing up, but it also provides the perfect opportunity to try new flavour combinations, sample international cuisines and be inspired to create your own culinary creations. The only problem? Staying healthy. Indulging in an occasional treat is part and parcel of remaining aboard the ‘healthy wagon’, but when eating out, it’s important to remember that there’s a big difference between a small treat, and three courses of bad-for-you fats and sugars that will leave you bloated, sluggish and sallow-skinned.

Thankfully though, your days of ordering a green salad with no dressing are over. We’ve enlisted the help of registered dietitian and nutritionist Sue Baic MSc RD RNutr to provide some easy-to-follow tips on how to stay healthy when dining out, without compromising on foodie satisfaction. As an active member of the British Dietetic Association and founder of nutrition consultancy Nutrition Basics, with ten years experience as a lecturer in Nutrition and Public Health at the University of Bristol, Sue is well-equipped with the knowledge to help you (and me!) enjoy restaurant meals guilt-free.

Plan And Prepare
Dining out is usually planned in advance, so try to compensate earlier in the day for the influx of less healthy foods that you’re likely to consume that evening by reducing your carb intake and adding more fruit and veggies into breakfast and lunch. However, lightening your meals should not mean you arrive at the restaurant absolutely starving, as perusing menus whilst ravenous will open the door to culinary overexcitement, over-ordering and ultimately, over-eating. “It’s like going food shopping on an empty stomach!” explains dietitian Sue. “We buy or eat more when we see the food!”. To prevent this, she recommends eating “a piece of wholegrain or seeded toast, fruit or a yoghurt,” shortly before heading to the restaurant. “A glass of water will also help take the edge off,” she adds. By arriving hungry but not famished, you’ll be able to scan the menu for lighter options without being distracted by the processed carbs and drool-worthy desserts, and it will hopefully help you avoid giving into the unhealthy cravings of your growling tum too!

Two Is Enough
Unlike your average at-home meal, it is socially acceptable when dining out to indulge in three filling courses…plus bread…and cheese…and coffee, and so on. For most of us however, three courses is far more than we need, and we end up leaving the restaurant stuffed to the brim, so try to recall that uncomfortably full feeling when contemplating your meal choice and stick to two courses rather than three. Quite often, the ingredients that feature in starters are also available in the main plates (with my favourite, mussels, being a common example), so look out for main dishes that include your favourite foods to avoid feelings of starter deprivation. It’s also good to note that the hungrier you are; the more flavoursome your meal will taste, so save your enjoyment for your chosen dishes rather than filling up on pre-meal bread. However, we’ve all been there when the dish descriptions are simply too mouth-watering to resist, so fall back on Sue’s suggestion of opting for “either a starter or dessert, not both, or share with a partner.” Twice the taste, half the guilt!

Consider The Options
More and more restaurants are beginning to offer a healthier section on their menus, sometimes highlighting the fat content or dishes that contain superfoods. However, when these aren’t available, a vegetable or broth-based soup is a good starter choice as they’re filling yet light and (usually) full of nutrients. Alternatively, Sue advocates ordering “extra vegetables or a side salad to go with your meal or as a starter to help fill you up.” As for the main course, “dishes that are steamed, braised, grilled or baked” are Sue’s suggestion as they tend to be less fatty, but with more nutritional benefits. She warns dieters and health-conscious individuals to “watch out for anything pan-fried, deep-fried, sautéed, flambéed or in pastry,” and recommends “tomato-based sauces rather than cheesy or creamy types.” She also advises choosing “lean grilled meat, fish or chicken,” adding that, “Dishes with meat can be high in fat, so trim excess fat and take the skin off poultry.” More of a Chocolate Charlie than a Savoury Sally? Skip the starter and save room for dessert, keeping an eye out for Sue’s recommended “sorbet, yoghurt or fruit-based puddings such as baked apple or fruit salad” to sate your stomach’s sweet tooth. However, a lack of healthy options doesn’t mean the evening ends in misery; simply follow Sue’s advice: “Share a dessert and go easy on the cream!”

Ask For Alternates
When dining in a ‘good’ restaurant where each dish is prepared fresh for the diner rather than being pre-made and reheated, waiters and chefs will be happy to make small adjustments to suit your needs. You should never feel that you’re “being a nuisance” by requesting slight alterations, so take a leaf out of Goldilocks’ book and make sure what you order is “just right.” The worst case scenario is that chefs won’t be able to cater to your request, so have a back-up dish in mind just in case. The most common modification involves cooking style, so feel free to ask, for example, for your rice to be steamed or boiled rather than fried. Even this small change, Sue reveals, could mean a difference of “about 6g fat per portion.” Worth saving, don’t you think!? “Don’t be afraid to ask for sauces or salad dressing on the side so you can serve yourself and add them sparingly,” continues Sue, who also proposes “substituting fatty items for healthy alternatives such as jacket or boiled potatoes, or rice or salad instead of chips or roast potatoes.”

Leave It or Take It Away
It may sound obvious, but resisting the temptation to over-eat is the biggest challenge for diners like me. It feels like sacrilege not to finish your meal when your plate is piled high with delectable flavours, and because you are paying for it, you feel you must consume every morsel, no matter how full you might be. Sue’s words of wisdom? “Don’t be afraid to leave what you don’t want or don’t need. Eat slowly and stop when you are full.” And there’s no shame in a doggy bag! Once you’ve had enough, simply ask the waiter to wrap up the rest so you can enjoy it the following day. Not only does this spread your naughtiness across two days, but it also gives you something to look forward to the morning after! Heed our advice and you’ll emerge from the restaurant pleased that you did not give into the unhealthy devil on your gastro-shoulder. Over-eating, however, will likely leave you feeling uncomfortably full and remorseful for your overindulgence; two post-meal traits that certainly do not lead to a healthier, happier you! Please remember though fellow foodies, that if you do decide to treat yourself and tuck into whatever is tempting your taste buds, it is not the end of the world. There is always another day and another workout to relieve the guilt. Food is for enjoying. You only live once, after all!

What do Sanskrit words actually mean? Your Yoga Dictionary

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words by Kathleen Fleming

I have always loved it when yoga teachers use Sanskrit words. It has a beautiful, soothing sound and using the Sanskrit automatically gives the teacher a certain aura. However, before doing my yoga teacher training, although I loved the sound of many of the yogic terms I didn’t have any idea what they meant. I never wanted to disturb the beautiful peace after each class with endless questions or be that person who traps the teacher in a deep post-class conversation.

Yoga classes can be confusing especially if the teacher doesn’t clearly explain things or doesn’t use the English and Sanskrit terms. To help yoga students, I have put together a quick guide to some common yoga terminology.

Anjali Mudra (pronounced AHN-jah-lee MOO-dra) is the bringing together of the hands at the heart centre.  It literally means a salutation seal and is often done at the end of the class or in certain poses such as tree pose. Teachers will say “place your hands in prayer” rather than use the words “anjali mudra”. Symbolically the joining of the hands at the heart centre yokes the left and right hemispheres of the brain, honouring the self and the other/all things.

Asana (pronounced Ah-Suh-Na) literally means “seat” or “pose”. It is also interpreted as the physical practice of yoga. For example you may hear the words “your daily asana practice” which means your daily physical yoga practice. Asana, as the physical practice is only one element of traditional yoga practice. Furthermore, most physical poses have Sanskrit names which end in the word “asana”, such as “virasana” meaning “hero pose”.

Chaturanga (pronounced chaht-tour-ANG-ah) is an abbreviation of the pose name “chaturanga dandasana” which means “four limbed staff pose” in English. Most teachers will say “move into chaturanga” instead of using the full pose name. It is also one of the poses where teachers will use the Sanskrit rather than the English. In “chaturanga” you lower yourself down towards the ground with your body in a straight line. The pose is also one part of the sun salutation sequence, linking downward facing dog to upward facing dog. You need to be strong and a fairly advanced practitioner to do this pose properly. A good teacher will provide an easier alternative if you are not ready for it.

Namaste is said at the end of a lot of yoga classes, as well as occasionally at the beginning of a class. It is a Sanskrit greeting and literally means ” I bow to you” or “the divine light in me bows to the divine light in you.” Although the word is often spoken, the action of bringing the palms together at the heart and bowing the head also means “namaste”. After most classes, the teacher says “namaste” first as a symbol of gratitude and respect towards his/her students and his/her own teachers. Students normally respond with the same as an expression of their gratitude.

Om or Aum does not have a literal English translation but it carries a lot of meaning. The ancient yogis believed the sound to be the primordial sound of all creation, the sound from which all other sound arises. Originally it is made up of three sounds 1) AHHH 2) OOOO 3) M (pronounced with the tongue at the roof of the mouth so it sounds like a bee buzzing) which was spelt out as “AUM”. The three sounds symbolise our waking state, our dreaming state and our sleeping state. The three sounds are then followed by silence which symbolises the state of perfect bliss. A teacher may begin or end a class with one, two or three “oms” in order to create a sense of harmony and unity among the students. The sound created also has an energising yet relaxing effect.

Pranayama is another important element of traditional yoga practice and it literally means “control of breath”. The Sanskrit word is made up of two words – “prana” which means life-giving force and “ayama” meaning control. Our breath is our most important form of “prana” together with water and food. Many of us do not breathe properly, taking shallow breaths and only using a small proportion of our lung capacity. In most asana classes teachers will incorporate pranayama exercises. Regular pranayama practice helps to reduce stress, anxiety and insomnia as well as having an energising effect on the body.

Savasana (pronounced shah-VAHS-anna) is the pose done at the end of most yoga classes. It is literally translated as “corpse pose” and involves lying on your back with your arms and legs outstretched. To the ancient yogis it was a symbol of re-birth, leaving behind all that went before and starting afresh. It is the most important pose of any class as it allows your body to integrate and assimilate all the information it has learnt from the class. In addition, it allows you to be completely still and quiet  in body and mind – something we all struggle with in this crazy world.

Ujjayi Breath (pronounced ooh-JAI-yee). “Engage your Ujjayi Breath,” says the teacher and then everyone starts making heavy breathing noises. The first time I heard this I was completely overwhelmed. “Ujayi Breath” is translated as “victorious breath”and it is often described as “ocean breath” because it sounds a bit like waves rolling in and out. Ujjayi breathing has an energising and relaxing effect on the body and mind. To practice Ujjayi breath, gently inhale and as you exhale slowly and gently, slightly constrict the opening of the throat to create some resistance to the air. The breath should be smooth and not rasping or grating.

Vinyasa. “Take a vinyasa”, says the teacher. Normally used in flow classes, a “vinyasa” is a series of movements linked by the breath. As well as a popular style of yoga (Vinyasa Flow), the word most commonly refers to the movement of the sun salutation but can be used to refer to any particular series of movements linked to the breath.

Armed with your new Sanskrit vocabulary, in your next yoga class you will be “omming” with confidence and taking a “vinyasa” without waiting to see what everyone else does first. Namaste.

 

UK Country Winter Detox

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words by Rebecca Fairbrother

Winter is the time of year that our immune systems suffer due to toxin overload. Too many office Christmas parties and festive events, involving multiple late nights, greasy canapés and calorific cocktails can leave our bodies feeling bloated, lethargic and in desperate need of a detox. Whilst i’m not averse to the odd tipple and embracing the Christmas spirit, I am opposed to feeling hungover, bloated, depressed and lacking in energy.  

That said, the Simply Healing Five-Day Essential Juice Detox Plan is the perfect Post Christmas Detox program to enable you to start 2014 feeling bright eyed, relaxed and super hip and healthy. Simply Healing is a luxury detox retreat set within the beautiful, calming and picturesque countryside of West Sussex. In as little as an hour you can escape the stresses and strains of modern city life and be transported to a calm, serene haven, bursting with vitality. Voted best detox retreat in the UK by Vogue, SimplyHealing is a holistic detox retreat with a difference.

Founded by Vivien Kay, a leading figure in the detox world who helped make juice cleansing a household term rather than a passing health fad, uses her extensive knowledge and expertise to ensure each guest gets the most out of their stay. Simply Healing offers a number of detox programmes including the Five-day Essential Juice Detox Plan which is taking place during 27th – 31st December.  This fantastic programme includes 4 nights accommodation, a number of luxurious treatments as well as freshly prepared fruit and vegetables juices, herbal supplements and detox soups, to help cleanse and nourish your system, leaving you feeling fabulous from the inside out. 

Everything at Simply Healing oozes vitality.  The fruit juices are bursting with health enhancing, metabolism boosting ingredients to get your system in ship shape for the New Year. Meanwhile the Holistic Massage uses warm, organic oils in order to ward off any colds, flu and bacteria, rebooting your immune system to see you through the rest of the winter months.

Whilst the foundations of the plan adhere to an itinerary, every programme is personalised and slightly adjusted to each individual, catering to their unique health and wellness needs.  At Simply Healing, there is a holistic approach to detox, nurturing the body not just through diet and nutrition but also through the highest quality spa and beauty treatments to deliver optimum health from the inside out.  There is also time during the stay to enjoy the extensive grounds and stunning landscape with their one hour guided country walks. Having braved the fresh winter air, upon return you’ll be greeted with an assortment of caffeine free herbal teas, a roaring log fire and blanket to help wile away the last hours of the day. There are also meditation and relaxation sessions provided as well as a Nutritional Group Talk so there is no doubt that you will leave feeling refreshed, revitalised and inspired.  

Prices start from £1,215 (inclusive of VAT) per person, based on two people sharing.  For more information on The Simply Healing Five-Day Essential Juice Detox Plan visit www.simplyhealingcentre.com

Simply Healing www.jamesbedford.com