Winter Self-Care Mythbusters

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Hip & Healthy Promotion

Feeling snotty? ‘Tis the season, unfortunately. But for those of us who aren’t prepared to curl up in an aching ball surrounded by used tissues and Vicks, here’s a quick guide to the self-care remedies that could help you stay cold-free. You’ll also find the information that you need to avoid those less-than-useless ‘treatments’ you might normally have been desperate enough to try.

First up, what makes you more likely to get ill in winter?

The theory: The cold weather lowers your immune system.

The truth: There’s no set in stone answer here. Some believe that when it’s cold, people are more likely to stay inside, so germs can spread easily. But Cardiff University’s Common Cold Centre disputes this, saying that our cities are just as crowded during the summer as they are in winter. If a new theory which the centre refers to is to be believed, the cold weather does make us more susceptible to colds by cooling our noses, which lowers its resistance to infection.  So what can you do? Next time you wrap up before heading out into the freezing cold, throw on a scarf that can loosely cover your nose.

Now to treating those pesky winter illnesses.

The theory: Eating chicken soup will help cure your cold.

The truth: As research published in the American Journal of Therapeutics reveals, chicken soup contains a compound called carnosine which helps our immune systems to fight off the early stages of flu. Typical chicken soup ingredients, such as onions and garlic, also add to the broth’s therapeutic properties: the Mail Online refers to evidence that suggests onions and garlic, along with Vitamin D, stimulate the body to produce immune cells called macrophage. The vitamin A and carotenoids in carrots are also good news for your cold-ravaged body, as these goodies help antibody production.

The theory: Taking vitamin C will sort out your sniffles.

The truth: Steve Gardner from the Center for Science in the Public Interest reveals: “For some people [vitamin C] might reduce the severity or duration of a cold, but won’t prevent one.” We won’t blame you if you still reach for the orange juice to feel better though; there’s much to be said for the placebo effect too!

The theory: Rinsing the nose out with a saline nasal wash could help get rid of a cough, blocked nose and a sore throat.

The truth: In 2008, a study was published which found that children who rinsed their nasal passageways six times a day using a saline nasal wash saw an improvement in their cold symptoms, they also had fewer recurring colds. However, it’s best to only use this method when you have a cold – not as a preventative measure – or you could wash away the nose’s protective mucus layer.

The remedies that could well be a waste of time:

Zinc: According to the Mayo Foundation for Medical Education and Research, even the highest-quality randomized trials that explore the effect of zinc on colds generally show no benefit. Worse still, the FDA even warned consumers not to use three zinc-containing intranasal products because they may cause a loss of the sense of smell.

Antibiotics: We all know by now not to ask our doctors for antibiotics to treat the common cold. As the Mayo Foundation explains, they won’t help you get better any faster and you could worsen the increasingly serious problem of bacteria that is resistant to antibiotics.

This piece was produced with the help of our friends at Health-on-Line. All information correct at time of writing: 16/12/2013

Winter Time Skin Treatments Worth Indulging in

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It’s cold, it’s dark, and it’s months until we see the sun again.  Needless to say we very much deserve some TLC, so it’s time to indulge in our top treatments perfect for wintertime, says Frankie Rozwadowska

The Facial: Pai Detox & Decongest Facial at Limewood – £105 for 60mins
Pai + Limewood = a match made in heaven. Natural, fabulous facials that deliver results, all housed in the cosy confines of the stunning Herb House spa. After just one hour congested, stressed-out skin (central heating and winter weather, we’re pointing the finger at you) is soothed and calmed, and the harmonious voice of José Gonzáles will sing you into a blissful slumber whilst your therapist works her magic. Organic, natural active ingredients, including Himanthalia Sea Algae and Rice Plant water, gently purify and rebalance, working alongside lymphatic drainage and acupressure massage to really boost your beauty.  So say goodbye to red, sore and blemish prone skin – and hello to a healthy, radiant, gorgeous glow.

Ajala Spa

The Massage: Ajala Spa Hot Stone Aroma Body Massage – £105 for 60mins
For a massage that not only melts away tension and tightness but is guaranteed to warm you right up, Ajala Spa’s Hot Stone treatment is just the ticket. Aiming to rid the body of bad, toxic build-ups, hot stones are placed on various pressure points and then massaged deeply into muscles using various detoxifying techniques. And to top it all off you can then relax in the Sun Therapy Lounge, where full spectrum lighting and infrared heat give you all the benefits of the sun without the harmful rays. Sunbathing in London in winter? Amazing.

Nailberry

The Nails: Japanese Pedicure at Nailberry – £40
Over the summer months we cover our nails in polish, causing them to weaken and become discoloured. But now the sandals have been banished to the back of our wardrobes, it’s time we give our talons some TLC with a visit to South Kensington nail salon, Nailberry. Sinking into a huge comfy armchair you can relax and unwind as your therapist works to bring your nails back to full health. Based on a process used over four hundred years ago by the aristocrats of Japan, nails are washed, scrubbed and filed before being polished with bees wax. The result? Nails are bright and beautiful with a glossy shine, but with no varnish in sight. Three weeks later and mine still look immaculate. (Nailberry also sells it’s own range of nasty-free polishes – so be sure to grab a bottle or two for when it’s time to fancy up those feet!)

Spa looking into wet area

The Full Body Treatment: Moroccan Majorelle at The Spa in Dolphin Square – £139 for 85 minutes
A piece of Morocco in Pimlico, this hidden gem is a secret just too good to keep to ourselves. Huge wooden doors, dark stone walls, flickering lanterns and red velvet adornments, there’s even fresh Moroccan Mint tea served with dates and almonds to enjoy after your treatment. For the ultimate luxury, it’s all about the Moroccan Majorelle. First your body is cleansed from top to toe in the warming cocoon of a purifying Hammam, before a rich honey mask is applied to your face to give you that gorgeous glow, and lava clay from the Moroccan Atlas Mountains is massaged deeply into the hair and scalp to add minerals and moisture. And if that wasn’t enough, you’re then whisked off to a sumptuous treatment room for a full body massage – leaving every inch of you renewed and restored.

 

You Booze You Lose… How can you limit the damage caused by Christmas drinking?

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words by Sadie MacLeod

Mulled wine, Champagne, party punch, even the puddings come fuelled with your favourite tipple; booze can be unavoidable at Christmas time. So unavoidable that alcohol consumption goes up by 40% in the UK in December, ‘tis the season to be jolly and all that, but this seems like a lot, especially when most of us are completely aware of the negative effects it can have on both our bodies and minds. Leading Nutritionist at the Food Doctor, Alice Mackintosh (www.alicemackintosh.com), says that “alcohol affects many body systems, which is why the impacts of it can be so varied” she goes on to explain the many harmful ways it impacts us; “Alcohol interferes with the brain’s communication pathways and can affect the chemical balance that we rely on for memory, cognition and inhibition” (we’ve all been there!). Alice goes on to explain that it also makes us drowsy, slow, and clumsy. As well as these slightly more noticeable effects, it can also make us crave sugar (due to the disruption of the hypoglycemic balance). Plus, it reduces the production of an important hormone that tells your kidneys to reabsorb water rather than flush it out through the bladder, “in fact” says Alice “urine excretion increases by 10ml which can lead to dehydration and the main reason we get nausea”.

As well as all this, alcohol is acid forming, it reduces our ability to absorb vitamins and it is totally toxic. Yet, despite all of these VERY good reasons to ditch the Jack Daniels this Christmas, we have established that it is unlikely that any of us have the willpower to completely give up drinking  this season, but surely there are ways we can limit the effects it has on our bodies… there sure are.

We have rounded up our top drinking tips that will help you to limit the hangovers, as well as the damage caused by excessive drinking… 

Stay Hydrated with Coconut Water
Ok, so it’s not rocket science. Staying hydrated is really going to help with the headache the next day. Alice suggests keeping a bottle of coconut water by your bed to go that extra mile in rehydration as it contains natural electrolytes similar to those found in sports drinks, but better as they’re natural. We like Jax Coco… just sayin’.

Choose your drinks wisely
Go for a vodka, lime and sparkling water. Vodka has the least amount of toxins and the lime is actually quite alkalizing for the body offsetting the acid forming alcohol (make sure it is fresh lime though as the cordial is made from sugar!). Try to go for sparkling water rather than soda as sometimes soda water has sugar in it. No vodka? Go for red wine as it is less acid forming than white wine and it actually contains some beneficial nutrients too.

Take Your Vitamins
The clever men at Together Health suggest counteracting oxidative stress caused by drinking alcohol by taking a vitamin C capsule as well as a multivitamin and B complex tablet (alcohol burns up B Vitamins especially B1, Thiamin). They also suggest doing a wheatgrass shot before you head out, or even better adding wheatgrass to your Vodka, Lime and Water, a little something they like to call the Lawnmower. Known to most as “you-must-be-joking” but we are totally going to give it a try! We especially love their vitamins as they are food based, which means they can be taken on an empty stomach – perfect for pre-party planing.

The Skinny on Champagne (and wine)
All hail Thomson and Scott, the go to Champagne brand for healthista hipsters in the UK. With no added sugar (Zero Dossage) it’s lower in calories and kinder on your body and blood sugar levels. We’re sure their high-quality fizz is going to be a hit this Christmas (visit www.thomsonandscott.com for more details). Also worth mentioning is a new wine from the Brancott Estate in New Zealand called Flight, where the Brancott Estate have cleverly created a wine that maintains the same authentic characteristics of Marlborough Sauvignon Blanc yet with a much lower alcohol content of just 9% (£10.99 from Ocado).

Eat before You Sleep
It’s also good to eat something before going to sleep as low blood sugar during the night can wake you up. Complex carbohydrates (wholemeal bread, oats) are more beneficial than the conventional fry up which contains fat, giving the liver more work to do. However, eggs are still a good option as they contain cysteine, which is beneficial to the liver and contains a good source of quality protein helping to control blood sugar.

Image: Unknown source.

 

If you only do one thing this week… Go Vegan the week before Christmas!

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words by Molly Jennings

I am so delighted to say we are only one week away from Christmas! With that in mind, H&H wants to challenge you to go vegan for the week before Christmas. We were so inspired by JayZ and Beyonce going vegan recently for 22 days that we wanted to jump on the bandwagon too! Here at H&H, we know the many benefits of being vegan and most of our recipes follow that (with the exception of a few chicken and fish dishes). On the 25th, a lot of us will be sitting down to a Christmas roast turkey with all the trimmings, so this week we want to encourage you to do a little vegan detox before the retox! Here’s what you need to know!

What does a Vegan diet look like?
A vegan diet is very much plant based. We’re talking plenty of fruits and vegetables as well as complex carbohydrates like quinoa, brown rice, and buckwheat. It excludes any animal and animal bi products, meat, dairy and eggs – and yes, that includes cheese!

Why do people decide to go vegan?
People choose a vegan lifestyle for many reasons. For some people it’s to do with their health like a dairy allergy or digestive problems, others find that veganism comes into their lives through curiosity and experimental dieting to try and help a particular condition or illness they have. People also opt for a vegan diet because of their ethical reasons towards animals and how they are farmed.

What are the benefits of a Vegan diet?
There are many reported benefits of going vegan. I know so many people who made the move to vegan living simply because it really helped ease their severe IBS symptoms! Others report significant rises in energy levels, decrease in colds and the flu and some even find their depressive symptoms subside. This might be because vegans tend to have more of an alkaline diet. Meat and animal bi-products are very acidic to the human body and can make us feel extremely tired and lethargic, cold, stressed and bloated.

But what about protein?
Ah, the protein discussion. For many people, the word protein itself plants an image of body builders tucking in to whopping great portions of steak. Meat is the stereotype example of protein but it really isn’t the only option! Vegans (and in fact any health lover) will most definitely have quinoa lurking in their cupboards. Quinoa is a vegan’s best friend as it’s considered a complete plant protein rather than a grain (and it’s gluten free too!) With one cup of cooked quinoa containing 8.14 grams of protein it’s the perfect replacement for carby white pasta or white rice and it tastes amazing! Other great vegan friendly proteins include lentils, any nut butters, hemp seeds and funnily enough, good old fashion vegetables! Did you know a cup of cooked spinach contains around 7 grams of protein? Popeye knew what he was talking about!

Vegan Obstacles
Of course, there are obstacles that come with going vegan. First there’s the social aspect of it. In social situations, you can sometimes feel like you have to do what everyone else is doing, from smoking to drinking and even eating. You’ll probably feel slightly apprehensive when introducing yourself as a vegan, whether is permanently or temporarily, but all you need to do is be confident about your decision and be totally relaxed about it. So what? She eats chicken and you don’t. Big deal. It’s your choice and that’s that. As far as cooking goes and the “limited choice” dilemma… there are so many recipes out there that cater to vegans. Have you seen our food section?! http://www.hipandhealthy.co.uk/category/food/recipes/

Go back ten years or so and yes, maybe there wasn’t as much knowledge and information on veganism but now days, lack of meal inspiration is simply not an excuse! Some of H&H’s favourite essentials are the selection of dairy free milks from Rude Health – http://rudehealth.com/our-food/drinks/ and dairy free butter from Pure – http://www.puredairyfree.co.uk/Products/Default.aspx

So we challenge you all to go vegan the week before Christmas! Hash tag #myveganweek so we can see how you’re getting on! Have fun!

 

Our Hip & Healthy Christmas Menu

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words by Saskia Gregson–Williams

I love Christmas Day! I love the way it brings my family and friends together. The celebrations and christmas stockings are just the start before we all sit down to an indulgent christmas feast. For us foodies in particular, planning the ultimate christmas lunch is very important; that’s why I’ve come up with the ultimate Hip & Healthy Christmas menu! Both totally delicious and amazingly nourishing! Merry Christmas indeed… Enjoy!

Stuffed roasted red peppers with a lentil, mushroom, leek & sage stuffing. Click here for recipe. 

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Cinnamon & Thyme roasted sweet potato wedges. Click here for recipe.

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Wilted kale with roasted brussels sprouts, cranberries, pecans and a sweet orange-tahini dressing. Click here for recipe. 

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A chestnut and roasted butternut squash cream. Click here for recipe.

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And for dessert, the most delicious mini christmas puddings with a faux ‘white chocolate’ drizzle. No bake so its super simple to make, sweet and indulgent whilst bursting with nutrients! Dairy-, sugar-, gluten- and wheat-free, these mini raw cakes are too good to be true! Click here for recipe.

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Merry Christmas and a Hip & Healthy New Year!

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Roasted festive red peppers with a lentil, leek, mushroom and sage stuffing

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(serves 4)

4 red peppers

1 cup lentils

2 tsp bouillon vegetable stock

250g mushrooms

2 large leeks

2 carrots

A handful sage

Method
Add the lentils and vegetable stock to a pan and cover well with water. Bring to the boil and let simmer for 25-40 minutes (until the lentils are cooked). Meanwhile, preheat the oven to 180 degrees Celsius and prepare the peppers, by cutting them down the middle. Put on a tray drizzle with olive oil and place in the oven for 10-15 minutes. Prepare the carrots, mushrooms and leeks and sautée in a pan with a drizzle of olive oil. When cooked mix in with the cooked lentils and add the sage. Remove the peppers from the oven and drain any excess juice inside the pepper. Stuff with your lentil stuffing and place back in the oven for another 5-10 minutes until ready to serve.

For More Christmas Recipes Click Here…

Cinnamon Roasted Sweet Potato Wedges

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(Serves 4)

4 sweet potatoes

1 tbsp cinnamon

1 tsp rosemary

Drizzle of olive oil

Method:
Preheat the oven to 180 degrees Celsius. Peal the sweet potato and cut into large wedges. Drizzle with olive, cinnamon and herbs. Make sure the sweet potato is covered well. Place in the oven and cook for about an hour until the wedges are gooey on the inside and starting to crisp on the outside. Toss them twice during that time, to make sure they don’t burn.

Click here for more Christmas recipes.

Christmas Kale Salad

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Kale, roasted brussel sprouts, pecans and cranberries dressed in a sweet orange-tahini dressing

(Serves 4)

200g of kale

200g brussels sprouts

1/3 cup pecans (toasted, if you prefer)

1/3 cup dried cranberries

Dressing:

juice 1 orange

1/3 cup tahini

1 tsp honey/agave

Method:
Start by preparing your brussels sprouts. Remove the leafy outside, and chop them all in half. Place on a baking tray, drizzle with olive oil and roast for 30 minutes at 180 degrees Celsius. Meanwhile mix all the ingredients for the dressing and pour over your kale leaves in a large bowl. Now time for a massage – no not for you, for your kale! Massage the dressing into the kale for 3-5 minutes until the kale has wilted. (This not only makes it far easier to digest, it makes it so incredibly delicious). Once the brussels are done, let them cool and add them to the kale with the cranberries & pecans.

Click here for more Christmas recipes

Chestnut and Butternut Squash Cream

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(serves 4)

Ingredients:

100g cooked chestnuts

400g butternut squash

Salt to taste

Method:
Peal the butternut squash and chop into cubes. Now you can either place on a baking tray and roast for 30 minutes at 180 degrees Celsius, or add to a pan of boiling water and boil until cooked. When the squash is cooked add to the blender or food processor with your chestnuts and sprinkling of salt. Blend until smooth.

Click here for more Christmas Recipes.

Healthy Christmas Pudding Recipe

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Mini Christmas Puddings

(serves 6-8)

220g medjool dates

200g dried apricots

50g sultanas

150g ground almonds

2 tbsp orange juice

Zest of 1 orange

1 tsp vanilla extract

1 1/2 tsp cinnamon

1/4 tsp nutmeg

‘White Chocolate’ Drizzle

1/2 cup cashews (soaked)

1/2 cup coconut milk

2-3 medjool dates

Method:

For the cakes: Add all ingredients apart from the apricots and sultanas to your food processor. You may have to work in batches, scraping the bottom as you go. Once the medjool dates start to combine creating a dough in the blender add in the sultanas and chopped apricots. Keep on pulsing until all is combined and a dough forms again in the blender. Take out the blender and divide the mixture into 6-8 parts. Mould into desired shape, I like the bottom and top to be fairly flat so the white chocolate drizzle can easily sit on top.

When done place in the fridge until ready to serve.

For the white chocolate drizzle:  It couldn’t be easier: add all ingredients to a blender or food processor and… Blend! When your ready to serve, generously drizzle over the white chocolate, garnish with dried or fresh cranberries and serve.

Click here for more Christmas recipes!

Baked Apples with Ginger and Orange

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Hip & Healthy Promotion

We know that Christmas is not the easiest time to make diet conscious decisions. With the winter weather outside who doesn’t like to wrap up warm and enjoy a few indulgences. Fortunately there are ways to enjoy delicious comfort foods whilst also taking proactive steps to help lower your cholesterol and maintain a healthy heart.

Tanya Footman, the resident nutritionist at Flora pro.activ has compiled some easy to follow ‘top tips’ to help you with you maintain a healthy lifestyle.

Opt for healthy snacks: Why not make up your own mix of seeds, nuts and dried fruit for healthy snacking at your fingertips. Or to get in the festive spirit, try roasting nuts for that delicious Christmas aroma

Choose the right meats: Opt for fish and poultry over fatty meat products. Or try replacing fatty meats with beans, lentils, fish, and poultry without skin or lean meat. Turkey is a great lean meat packed with flavour.

Get active: Even everyday activities can be turned into moderate exercise. All that extra housework during the festive period is a great way to keep fit. Small changes such as taking the stairs instead of the escalator and even hand washing your car all make a difference.

Plant Sterols: Plant sterols are found at low levels in everyday foods like vegetable oils, nuts, seeds, grain products, fruit and vegetables. But to get a significant cholesterol lowering effect include foods with added plant sterols like Flora pro.activ* in your diet.

Salt: eat no more than six grams of salt a day – Experiment with herbs and spices instead and avoid salty snacks like crisps.

Baked apples with ginger and orange

Ingredients:

  • 2 cooking apples
  • 30g (1oz) stem ginger, finely chopped
  • 55g (2oz) ready to eat dates, finely chopped
  • 2 tbsps runny honey
  • 4 tbsps water
  • 25g (1oz) Flora pro.activ

For the orange and cinnamon spread:

  • Zest of 1 orange
  • ¼ teaspoon ground ginger

Method

1. Preheat the oven to 200°C, 180°C fan oven, gas mark 6.

2. Score carefully with a sharp knife around the middle of the apples, and using an apple corer remove the core and pips. Place on a baking tray.

3. Combine the dates and stem ginger together and fill the centre of the apples with the mixture. Add the water to the dish. Bake for 30–35 minutes until soft and cooked through.

4. Meanwhile blend Flora pro.activ spread, orange zest, ground ginger and honey. When the apples are ready, serve with the flavoured Flora pro.activ spread and allow to melt over the apples.

Serves: 2 people

Preparation time: 40 minutes

Cooking time: 195 minutes

For more tips and recipes please visit www.floraproactiv.co.uk

Bee Pollen: Why is Bee Pollen Good For You?

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The Buzz on Bee Pollen

words by Saskia Gregson-Williams

Bee Pollen is made by honeybees and is considered to be one of natures most nourishing and complete foods as it contains almost all the nutrients required by our bodies. It’s richer in proteins than any other animal source, contains more amino acids than the likes of eggs, beef or cheese and is rich in vitamin B and folic acid.

5 reasons why bee pollen should be sitting in your cupboard:

1) Immune Booster– It is rich in antioxidants and has antibiotic-type properties that can aid the body fight viruses, making it essential for this time of year.

2) Energizer – Bee pollen is brimming with a range of different vitamins and minerals. The proteins, carbohydrates and B vitamins replenish and energize your body fighting off fatigue and enhancing stamina and mental performance.

3) Skin conditions–  Bee Pollen is not only edible, it is also used in creams as an anti-inflammatory. Its high content of amino acids aid the re-growth of skin cells.

4) Aiding Digestion– Bee pollen also contains digestive enzymes that help your body to absorb all the essential nutrients you need from your food. This is especially beneficial for those that suffer from bloating after meals.

5) Fertility– Bee Pollen stimulates and helps to restore ovarian function and can assist you when trying to get pregnant.

When is it most beneficial to eat Bee Pollen?

Bee Pollen is best eaten with a meal, and is most effective when eaten alongside fruit at breakfast.

SMOOTHIE TIME

Now you know what all the buzz is about its time to get your digestive juices flowing with this Blue-Bee smoothie:

This smoothie is  full of antioxidants, Vitamin C, Omega 3, protein and potassium. All ingredients culminate to add wonderful nutrition and taste factor to this recipe, but the flavour of Bee Pollen surpasses the rest making it  the main attraction.  Its not only incredibly good for you (as you may have gathered) but adds a manuka honey- esque flavour and a delicious natural sweetness.

Ingredients:

Serves 1 large

1 cup blueberries

2 tsp bee pollen

1/2 cup pomegranate

1 banana

1 tbsp chia seeds

2 tbsp ground flaxseeds

1 cup oat milk

Blend up and enjoy, this smoothie truly is the bees knees of smoothies!