Keep on Quitting

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words by Elisabeth Fisher, as part of the stoptober campaign

It has been said that it takes 21 days to learn a new habit, or get rid of an old one. With this in mind, a few years ago Stoptober was launched, an NHS campaign to support and guide those people committed to kicking smoking to the curb once and for all. The campaign runs for 28 days, during October, and provides quitters with a vast archive of guides and handy tips to help them through the 28 days, and beyond. Research shows that those people who manage to go smoke free for 28 days are five times more likely to stay smoke free. In 2012 over 160,000 people successfully complete the four-week challenge.

Although the 28 day campaign gets people well on their way to living a life without nicotine, the hard work is most certainly over once 1st November rolls round. Trying these simple tricks might just be the key to keeping up with a smoke free 2014 and onwards:

Making a list. The compulsion to smoke can at times be entirely overwhelming, but highlighting, out loud if necessary, three reasons for quitting can help to remind you when you feel weak.

Carrying around a picture of the people in your life who are supporting your journey; have them there as a daily reminder of the reason you are quitting, and the extra time and money you will have to spend with them if you are smoke free.

Writing on post it notes the things you hate most about smoking and stick them to your bathroom mirror, then every morning as you are brushing your soon to be stain free teeth, you will be reminded of the worst aspects of smoking, be it the smell, cost or horrendous health implications.

Of course it isn’t just the health benefits that arise from kicking the habit, the long-term impact on things like health insurance is most certainly a positive one. Michael Day, Marketing Manager at Endsleigh had this to say about living life smoke free: “The health benefits of stopping smoking are well-documented, but in addition to that, it can have a positive effect on life insurance policies and quotes, so this should act as a good incentive for people to quit. The NHS has launched Stoptober in an effort to support those wishing to give up smoking and to highlight the importance of living a smoke-free life. Endsleigh whole-heartedly supports this campaign and those taking part.” There are numerous support systems available to those quitting smoking, including the NHS and local GPs, as well as online resources and support groups. To find out the best way to go smoke-free, contact your GP.

If you only do one thing this week… Workout for less!

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words by Molly Jennings

With Christmas looming, (yes, we’ve decided its seasonally appropriate to mention the C word!) we are all increasingly becoming more wallet-wary. With late-night shopping, and plenty of Christmasy markets and events, we can all admit, we have a slight tendency to splash the cash! So how can we accommodate all of our festive expenses? Suspend your gym membership and workout for less! Here are some fun, cheap ways to keep your luscious limbs in shape this Winter!

Skip to the beat
Skipping is such a fun way to include some exercise into your day for very little money and is great for your health in many ways. It can be used for both anaerobic and aerobic exercise, so whether you’re a Usain Bolt or more of a Mo Farah, skipping will definitely tick your boxes! As well as improving co-ordination, stability and rhythm, skipping can also help osteoporosis, a condition that affects the bones causing them to become weak and fragile. The reason is because jumping is a high impact activity. High impact activity helps build bone density and increases levels of calcium. We adore this skipping rope from Sweaty Betty! http://www.sweatybetty.com/skipping-rope-prodsb223_pink/

Take the stairs
This is such an easy one to incorporate into your lifestyle. When you’re faced with the choice to opt for the stairs, chose them. I know, it’s so tempting to take the escalators but tackling the stairs is so good for your body. If you think about it, stair climbing is like a walking lunge. It will help tone and tighten your thighs and bum and your abs will kick in too! Aside from lovely legs, you’ll also be increasing your stamina, which will improve your body’s ability to exercise longer and faster. Stairs pack a surprising punch!

Walk it out
A little adjustment you can make is walking more. Like skipping, walking is an impact movement that will help increase bone density. Plus, it can also improve digestion, I know that it does mine. Sometimes after a meal, I’ll take a walk to get things moving again (especially after something heavy like a Sunday roast!). One study showed that walking can actually increase energy levels too. A super effective way to kick that afternoon slump in the butt is to head outside into the fresh air for a brisk walk. It boosts circulation and increases oxygen supply to every cell in your body. Other than that, the daylight will boost your vitamin D levels. Walking is definitely a winner!

The TV Workout
H&H has gone Jane Fonda! It sounds like a totally lazy way to exercise but it can be really enjoyable, especially if you’re with a friend. I know, I should really be telling you to turn the TV off and go do a real workout outside, but lets face it, that old episode of Friends that you’ve watched countless times is beckoning! So, here’s my suggestion. Pick a character from any TV show or movie you love, and then pick a word that they say a lot. Every time they say that word you have to do 30 lunges, or hold a 60 second plank. Whatever floats your boat! Or write out a mini cardio circuit and perform it every time there’s an advert break! Interval training just got interesting! Find creative ways to workout at home. Use the edge of your sofa for some tricep dips or grab 2 cans of baked beans and bust out some weighted squats, you just have to use your imagination!

Image from www.victoriassecret.com

 

 

 

 

Royal Treatment: The Ananda Spa, India is a spiritual & health lovers’ home away from home

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Yoga, individually tailored menus, stunning views and seclusion – the Ananda is a Hip & Healthy’s dream come true, says therapeutic masseuse, Jane Lawson

I have just returned from the Ananda Spa in India after my 10th visit.  ‘Ananda’ means a state of bliss that is considered the highest state of being, and results from a release from all sense of the body and its demands.  This was to be a hard translation to live up to, especially as my preparation consisted of packing my youngest child off to University (a heady mix of relief and despair – as any mother will tell you – upon realising that they shall now be responsible for their own washing and cooking…)

Though I have been to the Ananda many times before, I was excited to show it to my daughter Persia and her boyfriend Sam, who were joining my husband and me for some well-deserved luxury and pampering. My usual route to the Himalayas is to land at Delhi airport, and head straight for the Imperial Hotel, and this time was no different. The scent of jasmine fills the corridors of this five star Colonial hotel. Plus, there is a Chanel shop in the entrance hall, (known to my family as ‘the Mothership’) – what could be more luxurious than that?!

After a couple of nights at the Imperial spent ‘aclimatizing’, we made our way to the Himalayas. Until the last few years, traveling to the Ananda was done either by road, ten hours or train, six hours. Local colour for sure, but not that comfortable. Then in 2010 the Jolly Grant airport was reopened, so now after the Imperial, it is back to Delhi airport – domestic this time, and less than one hour later you find yourself arriving between the towns of Hardwar and Rishikesh.

Rishikesh was known in the 1960’s as the place that hosted the Beatles in their enlightenment period with the Guru Maharishi Mahesh Yogi.  Now, it is home to many, many Ashrams, some of which teach yoga, and many promise enlightenment in a month. Having stayed there (and not meaning to be negative), I can promise you a dose of gut-rot that you will never forget. Be careful where you eat here. If you take the usual precautions you will be fine, but this is not a place to be casual about hygiene.

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Straight up a hill (and I do mean UP), the four wheel drive that collects you from the Jolly Grant airport makes its way to the palace gates of Ananda Spa in about 30 minutes. After a very ceremonious check in where the staff don you with prayer beads and a blessing, one is driven by golf buggy down to the accommodation block.  After you have settled in to your room and put on the white cotton pyjama set that are provided daily for you to wear throughout your stay, it is off to the spa to see the Doctor.  He gives you your treatment itinerary and a health check in which he advises you whether you are Vata, Pitta or Kapha – an Ayurvedic way of determining what type of body and character one possesses.  He also tells you which foods and exercises will best suit you during your stay at the Ananda and beyond.

And on that note, the food is both exceptional and plentiful, which is some feat, considering it all had to be bought up the mountain on a daily basis.  The menu is vast and offers a wide range of healthy food, as well as catering for a sweeter palate also.  It is a real treat to eat on the tree top terrace with the stunning view of the Ganges below, as guards stand ready to swipe away any mischievous monkeys eyeing up your granola and mango lassi.

There is no pressure to attend the dawn yoga, or pranayma breathing. The options are laid out and if you want to attend, you do. The treatments are a different matter, however, and whilst they try to accommodate all the visitors, there can sometimes be more demand than supply. The spa in the Ananda is split into several styles. There is the international experience with treatments like Swedish massage, and Shiatsu etc and several particular to the Ananda (like Ananda Touch) which is a package of styles, and highly enjoyable.

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Then there are the Ayurvedic experiences. I prefer these. It seems to me that when your therapist greets you at reception to take you to your treatment room in the Ayurvedic corridor, she may as well be riding a unicorn – so mystical and magical is the experience! My most preferred is the ‘Pizhichil’ where your body is covered in 3.5 litres of warm oil, and rubbed in – all whilst you are stark naked. Heaven, just heaven. Put it on your bucket list now!

I also go for the traditional Tibetan by Ila, who is particularly good. Tibetan works on energy or vibration which is central to healing. There are also crystal massages and Chakra treatments and Reiki, which are more for healing than relaxation or beauty. Most of these treatments are pretty universal at spas around the world nowadays. What makes the Ananda different in my opinion, is the exceptional hospitality of the staff, the mountain range you are staying on and the presence of the holy river Ganges below. No where else in the world has such energy in close proximity. It is a heady combination.

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Up at Ananda, waking in the morning by a member of staff bringing fresh ginger lemon tea and breathing in the air whilst looking at the Ganges far below in the valley, I am transported. Over the years, I have had dinner on the palace roof on my birthday arranged by Nitin the food and beverage manager, and his superb staff.

I have also had a Haven done by a guru at the palace. A Haven is a ceremony around a fire, with the guru drawing the planets and other symbols on the ground in front of the fire grate. He chants and while he does this, you are encouraged to throw handfuls of petals and seeds onto the fire whilst saying a particular word. The gist of the ceremony is to get rid of negative energy and push forward into a positive future. It is such a moving experience, and I have always shed a few tears, even though I do not really understand the words.

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Of course, yoga is paramount in Ananda and well worth the early start. There is also a yoga package where it is the focus of the deal. This includes one to one classes and may be best if you are either a total beginner, or of a very high standard. Meditation classes are held daily at the palace up the hill from the spa, and this is where Ananda turns more to the spirit aspect of its existence.

The final (and in my mind the most powerful) aspect to the Ananda is Vedanta. Two classes are held daily.  Many guests ‘drop in’ to a class, then quickly become completely focused on this, almost to the exclusion of everything else. Vedanta is a philosophy about living. I quote ‘a philosophy which enunciates the eternal principles of life and living. Living is an art, a skill, a technique’. Many people, when told they could attend philosophy classes, would run a mile, but when presented to a guest in this manner i.e. laid back and optional, it becomes fascinating. The teachers have studied in the school in Mumbai for many years, and stay at Ananda for a period of three months before a new person comes.I have learned so much about what my life is about in these classes, and how to set goals for myself. I would recommend every visitor to Ananda try it.

So, a week in Ananda in the Himalayas offers not just a break from normal life, but a chance to witness a country that is perceived as third world offering the very best it has, culturally, physically and spiritually.  If you enjoy the hip & healthy lifestyle, it will not disappoint – you have my word!

(Edited by Persia Lawson, who is the co-founder of the sexy, savvy self-help blog addictivedaughter.com)

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Healthy Coconut Rice and Sweet Veggie Dish

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recipe by Saskia Gregson-Williams

I have always had a passion for coconut rice. Coconut rice is made in restaurants with white rice, coconut milk, and sugar, which may be yummy, but your insides won’t be thanking you! This version is made with brown rice, lemon, coconut milk and a little ginger – oh how your body will love you! Filling you with bountiful amounts of fibre, omega-3 and sustaining low GI carbohydrates, the kind that are awesome for your health and keep you fuller and energised for  longer! However delicious this combination would be on its own (very) it is made even more extraordinary by the addition of roasted sweet potato wedges, creamy avocado cubes and crunchy bites of refreshing raw red pepper. Your mouth watering yet? This recipe is so perfect for this season, as like the ever changing weather it can be served hot or cold and looses none of its great flavour.

Let us know how you get on and show us some social media love by tagging your awesome recreations to #hipandhealthy on Instagram & Twitter!

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Serves 4

Ingredients:
150g brown rice
1 can coconut milk
1 1/2 cups water
1 tsp of ginger minced
juice 1 lemon
1 large avocado, cubed
2 sweet potatoes
1 red bell pepper, chopped into small cubes
salt and pepper to taste

Method:
For the rice add all the ingredients, bring to the boil and simmer for 25-30 minutes until the rice is cooked. Meanwhile preheat the oven to 190 degrees Celsius. Peal and cube the sweet potato, drizzle with extra virgin olive oil and and roast for 25 minutes/ until it melts in your mouth! Prepare the red pepper and avocado. When everything’s cooked mix it all in and eat hot or leave to cool!

Hot to Trot: We love this new stylish dance-wear label

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Hot to Trot: We love this new stylish dance-wear label

Even if you can’t dance, won’t dance, you will at least want to try to dance after you see this new stunning collection from Pepper & Mayne, if only to wear the beautiful outfits… prepare to be inspired says, Sadie Macleod

Some of the hottest workout wear trends are based around dance: Jane Fonder and those leg warmers; Flashdance leotards; and more recently, the resurgence of the ballet look thanks to Black Swan. Which is why I was more than a little excited to meet Leigh, founder of Pepper & Mayne, a new, sleek rehearsal wear brand. Rehearsal wear – how brilliant! A whole new category of activewear. Who doesn’t want to look like a ballerina in training even if they are not! The clothes lived up to expectations I had placed upon them. Bodies have simple lines which form scoop backs with elegant bow details, leggins are loose but not quite loose enough to warrant the term “tracksuit” as they are far too beautiful for that. Perhaps we’ll call them treggins. Colours are sophisticated blacks, greys and blues. The collection really is perfect to warm up and cool down in for dancers, but it also makes for fantastic yoga/Pilates wear. And what’s more it feels amazing too. A couple of us in the Hip & Healthy have already got our eyes on the Super Soft Graduated Stripe Body, to wear both in and out of the studio (note to reader – it looks great teamed with jeans and converse). Saskia, our Food Editor, and a professional ballerina in training, is an ambassador for the brand; “What I love about Pepper & Mayne is they have intuitively created a dancer’s dream outfit, and it makes the transition from studio to Pilates to lunch out with friends seamless. Plus, I love the quality of the fabrics used – it’s super luxurious making it ideal lounge wear too!”. Whether you are into dance or not, I challenge you not to find a place in your life for Pepper & Mayne, it’s too good a brand not to.

Buy it here…

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Meet Me At The Barre…

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 Mayfair’s newest addition – Barre Core Mayfair!

reviewed by Molly Jennings

Set in the basement of one the elegant white townhouses on Cavendish Square, lies the newest Barre Core studio. As I enter, the first thought that comes to my mind is “airy”. This studio may be in the basement but the placement of the windows and the use of lighting makes it feel so fresh and spacious. It consists of two large studios, a private training room and stylish changing facilities. The coolest part is the reception area as it has every health freaks’ dream, a large selection of BarreBazaar delights that includes some of the teams favourite health and fitness goodies, like Love Raw Bars and Coyo yogurts! Post-workout snack anyone?

I am here to experience their new Barre Express class created by founder, Niki Rein. A 30 minute intense workout that combines a mixture of cardio, inner thigh and butt exercises to get you looking gorgeously lean and toned. This is totally up my street… I much prefer doing more intense workouts for 30 minutes rather than slog it out in the gym for an hour. Barre Express was devised for busy bees who struggle to fit exercise in to their daily routine and for people wanting to resolve their tummy troubles. Recent research actually shows that shorter, more intensive workouts are the best for reducing the production of cortisol, the main stress hormone that is responsible for depositing fat just below the belly button. These 30 minute blast classes are designed to leave you feeling hot and sweaty without the “burn out” feeling you sometimes get after long workouts.

The Verdict

Taking our class is Morgan Ramirez, Head of Training. This Dallas born beauty started her career as a professional dancer, and then found her passion for Barre at the famous Physique 57 in New York. Her face may be sweet and her body toned and petite, but when it comes to class, she certainly knows how to make you work! Her enthusiastic manner and her strong encouragement makes you want to keep going, even if your legs are shaking like jelly on a roller coaster! Morgan whips us through a quick, heart raising warm-up and then directs us to the barre! She then proceeds to take us through their signature dance inspired, high intensity, low impact series of thigh movements. It all about lots of tiny pulses where you truly learn the meaning of the word “burn”! She then interjects some quick cardio interval training back in the middle of the room before heading back to the barre again for some serious booty action. Again, lots of pulsing movements in balletic positions. The whole experience was so fun and really enjoyable, just how exercise should be. And because you know its only half and hour, you really give it all you’ve got. Sometimes, when you know you’re going to be working out for an hour, you tend to pace yourself in fear of tiring too quickly.  I believe that quality over quantity is definitely the way to go and Barre core is paving the path to exercising, the short and sweet way.

Are You a Victim of the “London Belt”? (For a natural “tummy tuck” read on…)

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Philippa  Maples discovers how to get rid of the unwanted tummy tyre…

The ‘London Belt’ refers to that spot of your stomach between your navel and hipbones; you know the spot I am talking about. It is the reason most of us exercise regularly and why we watch what we eat. It is almost as if this non-budging piece of stomach fat has decided to stay put forever.

The ‘London Belt’ can be attributed to long working hours, lack of sleep and constant stressors both in terms of external factors, such as relationship and job stress, bereavement, financial issues and diets heavily loaded with stimulants like coffee, refined sugar and alcohol. Today’s city life requires a fast paced lifestyle to function, we are all guilty of skipping the odd meal because of the ever increasing pile of work or the diary filling with dinner dates, meetings and social events that you just ‘have to be there for’.

Swedish Personal Trainer Robine Fagerberg explains, “Unfortunately in today’s city lifestyle it’s all about ‘quick and easy’, we forget how much hard work it takes to have the body that we desire. We live in such a stressful environment and sometimes we feel that we don’t have time so we get tired and from there it’s a downward spiral”.

UK Nutritionist Zoe Stirling further explains, “This downward spiral causes the body to be in a constant state of ‘fight or flight’ mode this is our body’s natural response to stress. This increases the release of certain hormones, namely adrenaline and cortisol”. In the prehistoric times of our ancestors ‘fight or flight’ mode would occur only in short bursts, usually when escaping from predators. “This raises blood sugar levels in the body and today with so many of us sitting behind our desks our bodies don’t really need to use this sugar. Sugar that is not used therefore converts to fat and commonly gets laid around the abdomen area as it is closest to the liver, where is can be quickly converted back to sugar when necessary” says Zoe. This is the basis for our ‘London Belt’ problem.

Integrative Physician Dr. Jade Teta explains, ‘To lose fat you need both the right amount of calories for your body type and a hormonal balance, to lose that last hold on stubborn lower belly fat you need to understand the hormones involved. In women these hormones are: insulin, cortisol (associated with stress), estrogen, progesterone, testosterone and of course the major fat burning hormones, the catecholamines (adrenaline and non-adrenaline) these are released during intense exercise and have a strong fat burning impact on visceral belly fat (deep stomach fat), and a weaker fat burning impact on subcutaneous fat (lower belly fat). This is the fat that you can pinch and is less sensitive to the major fat burning hormones, therefore our ‘London Belt’ is more likely to be subcutaneous fat.

The greatest impact on the hormone insulin is excess calories mainly starch and sugar. Foods that combine fat and sugar have the greatest number of calories and the most negative impact on fat storing hormones. When stress is added on top of this your cortisol is added to insulin, a bad hormone combination for belly fat. When stress becomes chronic or extreme in females, the command and control center of your hormones (the hypothalamus & pituitary) becomes “irritated” and you get the downstream effects on your thyroid, adrenal, and ovarian hormone production. Chronic stress in women leads to increased testosterone and lower estrogen and progesterone.

Robine further explains, “I have had clients that exercise their butt off and they complain they still are holding onto that small ‘belt’ just under their belly button. I always say the same thing to them, ‘If you can teach yourself a few simple steps at a time to change your way of life it can make a huge difference’. Start by being honest with yourself and look at how you live your life, look at what you eat and drink and how regularly you exercise, once you do that and start changing these few things you are immediately on the right track to reaching your ultimate goal. It is all about priorities, after my clients adapt these simple steps to their lifestyle they can see the big difference it makes to their body.”

Dr Jade Teta believes supplements can also help with our stress levels, “there are a few supplements that have been shown to help the hypothalamus/pituitary control center resist stress. These include Curcumin, found in the spice turmeric or as an individual supplement, through studies it has shown to elevate mood and protect against sleep deprivation. Fish Oil or Krill Oil are also great for improving brain function through its high content of Omega-3’s and Rhodiola Rosia, a natural vitamin that is proven to treat fatigue, stress and improves physical and mental performance.

“Balancing blood sugar levels is also the key, by cutting out all refined sugars and carbohydrates, eating low glycaemic index (GI) foods along with healthy sources of lean protein little and often is an effective way of doing this. Try to consume wholemeal and wholegrain versions of foods and plenty of non-root vegetables, especially dark green leafy vegetables such as spinach, watercress, cabbage, cavalo nero, and broccoli which are high in various vitamins and minerals” says Nutritionist, Zoe Stirling.

When one begins dealing with stress, tiredness and their lifestyle, common ground can be found with you and your body. It’s all about bringing the balance back.

Image: Clothes from Lorna Jane; Determined Tank $34.99, Tia Core Compression 7,8 Tight $89.99, MNB Bracelet, Good Vibes Exercise Mat $59.99, Misha Mesh Tank $59.99, Lorna’s Fave Track Pant $89.99, MNB Bracelet

 

If you only do one thing this week… Winter-proof your workout wear!

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Can you believe it’s November already? Gone are the days of hot and crowded tube journeys and SULA’s…. (Sweaty Upper Lip Alerts!) We are now facing a different set of annoyances like frosty morning ear ache and not-wanting-to-venture-out-of-the-cosy-house syndrome. All of which are not very conducive to keeping active. But there is a cure! A sportswear overhaul! Knowing you have a few winter-warming pieces in your workout wardrobe really helps with lack of motivation to exercise during the winter months. So, here are our tops picks to get you through your winter workouts:

winter wardrobe

Sweaty Betty, Expedition Neck Gaitor, £22
Protecting your neck from the icy air whilst on your morning run with this super-chic neck warmer is a great way to protect yourself from catching a chill and it’s easy to whip off when you start warming up.

HPE, UV-Stretch Jacket, £95
This is the perfect companion to your winter workout wardrobe. Not only does it look super stylish but it’s wicking fabric will draw any sweat (and you will sweat) away from the skin preventing you from feeling colder. Plus it has hidden thumb holes for cole mitts.

Lululemon, Swiftly Tech Long Sleeve Paisley, £68
This gorgeous thermal top is so effective for keeping you warm. Layer it under your running jacket for extra cosiness.

Nike, Thermal Woman’s Running Gloves, £25
Keep your extremities warm with these sophisticated running gloves. There’s nothing worse than having blocks of ice for hands!

Gym Luxe, Luxe Drape Jacket, £79.99
This is the perfect warm-up jacket for those first few minutes in yoga class when you’re not quite thawed through to bare any skin!

Lorna Jane, Joy Core Compression Tight, £63
These compression tights are great as they boost circulation and blood flow through your legs. Whether you’re running or taking part in a booty-busting barre class!

What to Eat in November

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As modern food consumers we are encouraged by chefs and the media to explore the world from our own kitchens and the ‘seven-ten a day’ rule (recently upped from five) means that we crow-bar into our daily diets a plethora of exotic fruits and vegetables. Somewhere along the way we seem to have forgotten that the healthiest way is nature’s way and that along with economical, sustainability, taste, cost and convenience benefits there are also enormous health benefits to eating seasonally. Seasonal foods are picked at the peak of freshness and so offer higher nutritional content than out of season, unripe fruits and vegetables. We are often so focused on eating as nature intended (i.e. the right foods) that we forget, sadly, to eat when it intended. When you next do your shopping try to avoid blindly throwing gazillions of ‘forced’ and imported fruits and vegetables into your basket; think quality not quantity. Here are a few nutritious foods that are bang on in season as we approach November in the UK:

Oysters
There is no doubt that many of us struggle with the taste and texture of these reputed aphrodisiacs but my advice would be to persevere! Oysters are low in fat and high in protein and contain more zinc per serving than any other food which, particularly for men, is a key mineral for sexual health and also plays an important role in wound healing and maintaining a healthy immune system. They are also a good source of other minerals including calcium, magnesium and iron, vitamins A, B, C and D and contain amino acids which raise the levels of sex hormones in both men and women.

Pumpkin
The pumpkin is often considered a cumbersome and smelly vegetable and we can sometimes question whether the taste and health benefits are worth the effort. Given that its season is so short I would encourage you to make tasty use of all that nutritious pulp. Pumpkins are incredibly rich in vitamin A and vital antioxidants such as carotenes. They are a very low calorie and contain no saturated fat or cholesterol and are rich in dietary fibre. Pumpkin gratin is delicious -there are lots of easy recipes about.

Cabbage
We can be trapped into the negative stereotype of over-boiled cabbage but this vegetable actually makes a fantastically sweet salad and contains a greater nutritional value when raw or lightly steamed. Try very finely slicing it raw and lightly dressing with linseed oil and salt and pepper. Cabbage is an especially good source of sinigrin, a compound which has shown unique cancer preventing properties, particularly in terms of bladder, colon and prostate cancer.  The under-rated vegetable is also a great source of roughage – a lack of which can result in constipation, stomach ulcers, headaches, eczema and premature ageing.

Horseradish
This spicy and pungent root is low in calories and fat yet brings significant flavour and excitement to a plate of food. It is a potent gastric stimulant which means it increases appetite and aids digestion. The volatile phyto-chemical compounds in the root stimulate salivary, gastric and intestinal glands to secrete digestive enzymes, thereby facilitating digestion.  Horseradish also contains good amounts of vitamin C, thereby alleviating viral infections and boosting immune system. It is rich in dietary fibre and anti-oxidants and is also found to have anti-inflammatory and nerve soothing effects – so good for stress relief.

Apples
Apples are delicious, versatile and packed full of nutrients.  They contain a fibre called pectin which helps prevent haemorrhoids, diarrhoea and constipation. They can also help to reduce tooth decay (because of all that chomping required to break them down) and protect against gallstones and cancer.  Red apples contain an antioxidant called quercetin which can help boost and fortify your immune system, especially when you are stressed out.  Diets rich in apples can ward off cataracts and irritable bowel syndrome and the soluble fibre found in them means a lower build-up of cholesterol-rich plaque in your arteries, a strong flow of blood to your heart and reduced chances of coronary artery disease.

Words by Nutritionist, Hayley Stafford-Smith. Please find out more about here her: https://www.facebook.com/TheBeautifulFoodProject

Full of Beans: Coffee’s Health Benefits and a Special Reader Offer

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Three Reasons to Love Coffee

1) Having a cup of coffee before your workout can actually help you burn fat. The caffeine raises the metabolism and increases the oxidation of fatty acids. Try having one about 45 minutes before you plan on exercising.

2) Surprisingly, coffee is a strong, easily absorbable antioxidant and contains an abundance of nutrients.

3) Coffee has been shown to lower the risk of skin and breast cancer. The flavanoids in caffeine have been found to inhibit the formation of UVB-induced tumours.

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Hip & Healthy have teamed up with London start-up Pact Coffee to bring fresh coffee lovers a very special offer…

Pact are on a mission to get the UK drinking better coffee by making incredible, freshly roasted coffee accessible to everyone. Their world-class single origin beans are bought only from the most dedicated coffee farmers before being hand-roasted in Wimbledon. If you like your coffee ground, they will grind it moments before it is sealed and sent to you. Or if you grind your own, they just ship you the whole beans. It’s sent to home or work by first class post in a letter-box friendly pack which means no waiting around for the postman.

Pact are giving Hip and Healthy readers their first 250g bag of fresh hand-roasted coffee for just £1 (including P&P), a saving of £5.95 on the regular price! So visit www.pactcoffee.com, use the exclusive code HIPANDHEALTHY at the checkout and you will be sipping beautiful fresh coffee by this time tomorrow. Future bags from Pact are £6.95 but their service is completely flexible. You can buy from them regularly or only when you need more great coffee in your life.

Why Buy Pact Coffee?

Pact is run by five friends who are on a mission to get people drinking better coffee. All their coffee is sold via www.pactcoffee.com. They buy coffee directly from the best farmers across the world. The bags of green coffee beans are then imported to the UK, ready for small batch roasting. They then roast it in small batches to ensure the very optimum quality. Every bean is different and needs a roasting profile to be carefully tailored to ensure a well-balanced coffee. Once the coffee has been roasted, they ship to customers within 7 days to ensure it is just right. If customers like their beans ground, then they will grind them minutes before they are sent before sealing the coffee in a special valve bag which keeps it fresher for longer. They even make sure they grind it to suit the coffee machine you use at home (fine for espresso, coarse for cafetiere and everything in between). The coffee is delivered to any address in the UK with a postcode and their packs fit through 90% of UK letterboxes, meaning no waiting around for the postman. You can change your order or delivery frequency at any time. If you are not 100% satisfied with their coffee, they will give you a no quibble refund. What is not to love…

Offer terms and conditions: Maximum of 1 x coupon code to be redeemed per household. For new customers only, current or lapsed customers do not qualify. Only available once to any one person. Valid card details and payment of £1 is required. Cannot be used in conjunction with any other offer. UK addresses only (including Channel Islands).

 

 

Gluten Free Seeded Quinoa & Chia Bread

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recipe by Saskia Gregson-Williams

Quinoa is one of my favourite foods, and when cooked properly it is so delicious! It’s also seriously good for you, hence it’s superfood status! Quinoa is a gluten-free grain, containing all nine essential amino acids making it a complete protein. A fantastic way to boost your protein intake. Chia seeds are a great source of skin-loving omega-3 as well as fibre and bone building calcium. Chia seeds in this recipe act as the binder, they really make the thickness of the loaf and add to the bountiful amounts of goodness a slice of this bread delivers.

When experimenting with different gluten-free loaves of bread I decided I wanted to make something simple, full of flavour, incredibly nutritious and bursting with plant protein… so the idea for this loaf was born. I have often in the past blended quinoa and chia seeds as ingredients to make flat breads, which have always been a great success, so i decided to use this as the base of my bread.

This Quinoa bread, is not your normal loaf, because it’s gluten-free it doesn’t rise quite as much so don’t be dismayed when you take it out of the oven. However, the fluffiness of the quinoa gives the bread a lovely lightness whilst being wonderfully dense in nutrients!
Although you need to soak the chia seeds and quinoa the night before, it’s easy to make, and has very little ingredients.

Ingredients: 
2 cups quinoa
3/4 cup chia seeds
1/2 cup mixed pumpkin, sunflower & linseeds
3 tbsp lemon Juice
1 tsp bicarbonate of soda
1 tsp agave syrup
60 ml extra virgin olive oil

Method:

Step 1: The night before you plan on baking the bread you need to soak the quinoa & chia seeds. Measure out the quinoa and chia seeds and place in two separate bowls. Cover the chia seeds with 1 cup of water, and the quinoa with enough water to cover well. Place both in the fridge overnight.

Step 2: Preheat the oven to 160 degrees-Celsius. In a blender, add all ingredients other than the mixed seeds. Blend until the mixture is smooth, but you can still see lots of whole quinoa. (It is very important not to over blend as you will get a very sticky bread!). Then add the mixed seeds. Pour the mixture into a bread tin lined with parchment paper. Bake for 70 minutes.

Tip: 
This bread is best either toasted, or sliced and baked in the oven. The ways of eating this bread are endless, my favourite topping combinations include:

* Almond butter, frozen banana slices and chopped medjool dates
* Almond butter with crushed raspberries and bee pollen
* Crushed raspberries, coconut yoghurt and chia seeds
* Hummus, avocado, pomegranate seeds and lemon juice
* Avocado, minced red onion, chopped tomatoes, pumpkin seeds and lemon juice

Tips to Get Your Kids to Eat Healthier

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Encourage your kids to adopt healthy eating habits with these helpful tips, says Sarita Coren

Do: Find out what matters to each child the most. One of my children wants to grow taller, so sometimes I use that as incentive to eat better.  The goal is to create positive associations with all food groups, not just an elite few that have little to no value.

Don’t: Use food or candy as incentives for good behavior or as special food for holidays. Kids will draw the erroneous conclusion that sweets are a treat. That’s a trick! We already know that sweets lead to obesity, poor health, low attention spans, skin breakouts, and bad teeth. Where is the reward in that?

Don’t: Preach. Kids watch what you’re doing. They will do as you do, not as you say. If you’re lecturing a lot, it won’t work. If you’re not even following your own advice, fuggetaboutit.

Do: Teach. Educate your children about the food that they are consuming, while they’re still young and impressionable. Discuss why their dietary intake makes an impact on their bodies supporting strong bones, muscles, growth, and health. Show them videos about what each food does in the body and about the harmful effect of sodas, too much sugar, or not eating vegetables. Good ones are: “Supersize Me,” or “Fat, Sick, and Nearly Dead,”. A Google search will lead you to more options. Even if kids don’t seem to be listening now, they are assimilating the information. Trust me. Plus, it’s crucial to model good eating behaviours yourself.

Do: Make eating fun. Vegetables and a variety of food choices can be delicious! Offer positive reinforcement when they make nutritious choices. Kids will feel good about themselves when eating healthfully. Make sure every meal includes at least one or two different color groups like orange sweet potatoes, green broccoli, and yellow squash. Point out the different textures too, like soft, crunchy, mushy, tough, tender, etc. Invite them to laugh and talk about  what they like or describe what they don’t like about certain foods. Explore ways they can make the food tastier with seasoning. A little experimenting and mixing is in order. Use dips. Decorate plates with funny faces. Make meals look appealing. Whatever works!

Don’t: Withhold food as a way to control eating habits. Kids will find ways to sneak around behind your back to access the snacks.

Do: Encourage a balanced diet that incorporates all five or six flavors, depending on either the Chinese medicine view or the Ayurvedic view. The flavors are: sweet, sour, salty, bitter, pungent, and astringent. Use this as a guideline to vary different tastes. A balanced eater often doesn’t crave unhealthy foods. For instance, if a child constantly yearns for sweets, feeding them something from the opposite of the list (that’s pungent) could balance out the craving. For a helpful list, check out this website.

Don’t: Feel bad if your kids are not quite there yet. It takes time to unlearn habits and retrain the palette. There is no “perfect” scenario unless you’re eating foods straight from the garden. Kids will pick up on discouragement. Allow things to evolve. My kids could not stand the taste of freshly juiced apples, yet they couldn’t get enough of their sugar-full cocoa cereal. Out of the blue, my eldest son, 14, suddenly decided to eat only healthy foods and forgo all sugar cereals. Go figure! It certainly made me feel like all my efforts were worthwhile.

Do: Remember this tip from Dr. Gina Kim, D.C. She told her children: “If you’re going to eat junk, at least drink lots of water.” I love that advice for the times we parents want to give up! Make sure kids are drinking enough alkalizing water to neutralize the effects of impure foods.

Have you tried anything that works for you in your home? Tweet us at @hipandhealthyuk!