If You Only Do One Thing This Week… Stretch

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words by Molly Jennings

When was the last time you stretched? And no, holding on to a park tree attempting a quickie quad stretch before your run does’t count! Seriously though, when was the last time you rewarded your body with a relaxing, stretch sesh in the evening? As an ex-ballet dancer, I have seen the amazing benefits stretching can have on the body, the obvious one being increased flexibility. But there’s more to stretching than being able to touch your toes!

RELAX
Stretching, if nothing else, is incredibly relaxing, making it a perfect thing to do just before bedtime, as tension in your mind as well as your muscles can make it very difficult for you to get a restful nights sleep. If you find it hard to wind down after a busy day or struggle to fall asleep, have a bubble bath to warm your muscles and set aside 20 mins for some gentle stretching before you turn the lights out.
TRY: Cat Stretch

DIGESTION
Digestion is super important when it comes to our health. Poor digestion can cause many aggravating problems such as IBS, constipation, severe bloating and nasty stomach cramps. Stretching can be used as an effective, non-invasive way to get those intestinal muscles in gear and kick-start your digestion. By stretching out your stomach, you can release a lot of pressure and wind. It will also increase blood flow to your digestive tract and stimulate it so digestion is more efficient.
TRY: The Cobra

ANTI-AGING
Yes, you read that correctly. Stretching can give the appearance of looking younger. When we stretch a lubricating fluid called synovial fluid is released from the cavities of our joints. This fluid cushions and reduces friction between our joints which can help avoid joint pain associated with aging. Stretching can give you a spring in your step at any age!
TRY: Glutes Cross-over Stretch

CIRCULATION
Bad circulation can leave you feeling tired and zapped of energy. Other common symptoms include headaches and pins and needles in your hands and feet. Stretching is a really simple way to improve blood circulation to the muscles. The benefits of increased blood circulation bring nutrients to our muscles and helps remove waste byproducts. So it’s really beneficial to stretch when you want to do a detox as it’s a great way of flushing out toxins from your body.
TRY: Downward Dog

REHABILITATION
Any rehabilitation program often includes some form of stretching. Stretching is used to maintain muscle flexibility and fluidity if you are recovering from an injury. It’s also used to prevent shortening and tightening of your muscles due to scar tissue. Injuries can leave your body imbalanced so stretching is a great way of retraining muscles to go back to normal to create a correct a symmetrical movement pattern. NOTE – Please don’t stretch until you have been advised so by your physiotherapist

 

Healthy Banana Froyo with Raw Chocolate Fudge Brownie Topping

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recipe by Saskia Gregson-Williams

When I ate dairy, frozen yoghurt was one of my absolute favourite treats. I loved the texture, the way it melts in your mouth, and tasted so sinful while seemingly being so ‘healthy’. When I lived in the US a brand called Pinkberry opened a frozen yoghurt chain with a difference and this idea quickly became so popular it spurred the start of UK brands such as Snog and Tutti-Frutti. A whole new dessert phenomenon started and it went viral! The idea of a supposedly healthy frozen yoghurt with lots of optional toppings such as brownies, fudge, Oreos, sugar in the form of colourful sprinkles, chocolate chips, white chocolate cubes, and more. But because the frozen yoghurts are labeled as ”healthy’ it doesn’t really matter… right? Wrong! Although frozen yoghurt is classed as fat-free, it is highly processed, and normally binded with thickeners, emulsifiers, to mimic a higher fat product. And since it’s dairy it can have an inflammatory effect and may even be hard to digest. So what if I told you, you could have a delicious froyo with a chocolate fudge brownie that would be as easy on the taste buds as it is on the body. Sound good? Well, here you go, a hip & healthy froyo with a difference:

Serves 1-2

Ingredients:
2 ripe bananas (frozen)
¼ cup plant-based milk
¼ tsp vanilla extract
¼ tsp cinnamon
1/4 cup coconut milk (optional for a slightly more creamy taste)

Method:
Blend all ingredients together and serve straight away. Or freeze and serve later. Top with my raw chocolate fudge brownies and a scatter of raspberries.

raw choc brownie
Remember to hashtag #hipandhealthy on Instagram and Facebook so we can see all your brilliant recreations!

Five Ways With An Avocado: one of the world’s healthiest foods

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words by Kathleen Fleming

Considered by many health experts to be the world’s healthiest food, avocados are packed with many essential nutrients. Avocados are rich in good fats which are easily used by the body as energy and are also beneficial to cardiovascular health. As well as the good fats, avocados contain fibre and close to twenty health-boosting vitamins and minerals such as potassium, folic acid and vitamin E.

The avocado is also a versatile fruit. You can eat it, drink it or use it on your skin and hair. Here are five super ways to use this super food.

1. Guacamole

Blend an avocado with some lime juice and a pinch of black pepper for a delicious snack. Guacamole also makes a yummy lunch with chopped vegetables, stuffed in a cooked sweet potato or on top of a salad.

2. Chocolate mousse

Blend an avocado with some raw cacao and honey until it is smooth and creamy. Add more cacao and honey if you would like and then pop it in the fridge to set. This makes the most amazing healthy, raw dessert.

3. Smoothie

Put the following in a blender – half an avocado, one banana, one cup of almond milk, cinnamon, vanilla, a couple of ice cubes and a drop of honey to sweeten. Whizz the blender and drink for a nutrient packed breakfast.

4. Face Mask

Many people who regularly eat avocados notice the positive difference it makes to their skin. The glowing skin benefit can also be achieved by using an avocado face mask. As an all natural face mask, it is great for people with sensitive skin or acne. Mash up half an avocado with a fork and add one tablespoon of honey. Mix the two together and spread it over your face and neck. Leave it on for 15 to 20 minutes and then rinse it off with warm water.

5. Simply Lemon and Pepper

Keep it simple by cutting an avocado in half, squeezing some fresh lemon juice over it and adding a sprinkle of black pepper. Eat it out of the skin with a fork. This is the perfect 4pm slump snack.

 

Raising the Barre: The benefits of a barre workout

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words by Lara Hassan Founder of Spiral Body

It goes without saying that you can’t get the butt you want by just sitting on it. Most women and men around the world desire having a great derriere and let’s face it; it could only be achieved by working out, a good diet and by drinking plenty of water.

As a trainer for 13 years I have done a lot of research on what works and what doesn’t. I grew very fond of barre methods, as it’s a natural progression from my Pilates background, I find that it complements Pilates and emphasises training the seat, which is the base of the powerhouse in a healthy body. 

Why does it differ from other methods? 

Most barre classes focus on tucking and high repetitions, which could potentially cause damage to the pelvic region, and high repetitions encourage the build up of lactic acid, which is rather toxic. The aim of the method is to tone and sculpt whilst avoiding, damage, injury and muscular imbalance.

Barre workouts are great not just for toning, also for alignment and posture. Each class provides a cardio element in addition to a strength and stretch element. With the cardio element you will get the aerobic conditioning that aids for improving metabolism and weight loss, the ballet inspired moves will strengthen and tone the body all over starting from the feet.

Core work is essential in barre methods; Pilates inspired moves that work the body from the inside out. A good barre class will contain every element of fitness any person needs providing they are healthy and able to move.

The Benefits of Barre

Weight loss: the barre targets the largest muscle groups in the body (like the thighs and gluteus)- the larger the muscle, the more calories burned! As you continue to attend class, you will begin to build more lean muscle mass, raising your metabolic rate, which can help you produce more energy and burn more calories. Pair the barre exercise routine with a healthy diet and you will absolutely see the results.

Cellulite reduction: aerobic activity is a key factor in getting rid of orange peel skin! Barre exercises are fat blasting; it focuses on the lower body and designed to help you drop pounds. If you want to fit into your skinny jeans, have killer legs and a great looking butt, or you just want to go from a good shape to a better one, barre classes are for you!

Increased bone health: the isometric movements in the barre method protect your bone health; weight-bearing exercises are vital to overcome any bone density issues.

Core strength and improved posture: Besides reducing your waistline and improving posture, a strong core is achieved through the Pilates based abdominal work and floor barre exercises. A strong core can increase your performance in all other activities in your life, whether you’re playing tennis or just lifting your kids. Without a strong core, your muscles cannot move freely or efficiently, so you will tend to overuse your lower back muscles and put additional stress on other joints- commonly leading to aches, pains and injuries.

The beauty of the barre is that we emphasise engaging your core throughout all of class for compounded results – so even if we are working the arms or thighs, we are always engaging, and therefore strengthening, the core as well.

Flexibility: Ballet stretches are a major part of the session done at the end of each interval, the muscles are elongated, bulk is reduced and therefore balance and alignment are achieved.

Want to try it for yourself? Join Lara at Spiral www.spiralpilatesstudio.co.uk

 

Weight Watchers Launches New Recipe App – Look what we cooked up…

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Weight Watchers Supper Club
Recipe App

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We were very pleasantly surprised with the weight watchers supper club app. Gone are the days when healthy food was tasteless and limited. Not only are there a variety of different recipes on the app but they are all easy to do and, most importantly, they taste scrummy. We have selected our fave (Falafels – YUM!) and have made a few Hip & Healthy amendments to it just to make it even more nutritious and vegan-friendly. Such as we swapped the plain yogurt for plain soy yogurt, and instead of using plain white flour we used spelt flour. Both of these ingredients are just as easily got hold of and don’t often cost any more and will make your meal even more nutritious. Try it for yourself and let us know how you get on!

Falafel Salad with Tzatziki Dressing

Make easy baked falafel, then serve with salad and a minted yogurt dressing for a tasty starter when entertaining or light lunch

ProPoints® Values: 6

Servings: 4

Preparation Time: 25 min

Cooking Time: 20 min

Ingredients:

5 spray(s) Cooking Spray, Calorie Controlled
1 small Onion, All Types, finely chopped
2 clove(s) Garlic, crushed
2 can(s) (large, drained) Chick Peas, Cooked or Canned, (400g), drained
6 teaspoons Parsley, fresh, chopped
2 teaspoons (level) Coriander, Dried
1 teaspoons (level) Cumin seeds
1/4 teaspoons (level) Chilli Powder
1/2 teaspoons Salt
2 tablespoons (level) Flour, Wheat, White, Plain, plain (or spelt)

Salad:
1 individual Lettuce, Romaine, sliced into quarters
4 medium Tomato, sliced into wedges
1 medium Pepper, Yellow, deseeded and sliced into strips

Dressing:
200 g Yogurt, Virtually Fat Free, Plain  (or soy)
1/4 individual Cucumber, finely chopped
2 tablespoons Mint, Fresh, chopped

Method

  1. Spray a non-stick frying pan with low fat cooking spray. Cook the onion and garlic for 3-4 minutes over a low heat, until soft. Put them into a food processor with the chickpeas, parsley, coriander, cumin seeds, salt and flour and blend for 15-20 seconds to form a smooth, thick paste. (You could also use a hand-held stick blender). Form into 16 rounds, about the size of ping-pong balls. Chill for 10 minutes.
    2. Preheat the oven to Gas Mark 4/180БC/fan oven 160БC. Mist a baking sheet with low fat cooking spray. Arrange the falafel balls on the baking sheet and bake for 15-20 minutes.
    3. Arrange the lettuce, tomatoes and pepper strips on 4 serving plates. Make the dressing by mixing together the yogurt, cucumber and mint. Season. Serve the salads topped with the warm falafel, drizzled with the dressing.

For more recipes like this make sure you visit the Weight Watchers Facebook App page: https://apps.facebook.com/wwsupperclub/?fb_source=search&ref=br_tf

Visit http://www.weightwatchers.com for more information

Tips For Looking After Your Mental Health

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Tips For Looking After Your
Mental Health

It’s easy to become so preoccupied with looking after our physical health that we end up neglecting our mental health. While most of us would have no trouble visiting the doctor if we were physically sick or injured, when it comes to having a psychological problem such as feeling depressed, many of us simply brush it under the carpet. But what steps can you actually take to look after your mental health?

In many ways the phrase ‘healthy body, healthy mind’ holds a lot of truth. Looking after your body, taking regular exercise and eating well can all help to make you feel good about yourself. Of course, exercise releases endorphins which naturally make you feel happier and can help to relieve stress. If you’re feeling a little down, going for a quick jog can really blow the cobwebs away and make you feel revitalised.

If you have a problem, which you feel you need to discuss with someone, talking to a professional might be the best option for you. Today, it’s not unusual for people to have Tarot readings or visit a psychic as an alternative form of therapy. While it’s not for everyone, this type of experience can provide a safe environment for you to express your concerns and ultimately gain a new perspective on life. You may not come away from a reading with concrete predictions for the future. Instead, you’ll be able to analyse where you are in life at the moment, how you came to be in the situation you’re in today (what decisions have led you here) and which direction you’re likely to move forward to unless you decide to consciously make some changes.

If you are not spiritually-minded, or feel you have more serious mental health problems, you should consult your doctor who may refer you to a professional counselling service.

For some people, confiding in a close friend or relative about your issues can really help to take the weight off your shoulders. The main thing to remember is that being conscious about your mental health is nothing to be ashamed of and it’s just as important as staying in physical shape, if not more so. There’s definitely a greater acceptance of the idea of seeking outside help in working through issues and concerns that you have.

So don’t bury your head in the sand when it comes to your mental health. Take steps today for a happier and healthier you!

WOW! Bikini Butt Workout: With our in-house Personal Trainer, Molly Jenning’s, three bum exercises

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With our in-house Personal Trainer, Molly Jenning’s, three bum exercises

It’s bikini season, so who doesn’t want their bottom to look their best? Whip yours into shape by doing the following exercises three times this week. Strengthening the glutes will not only give you a beautiful behind, but also help protect your back. So if you suffer from back pain, give these simple, but really effective exercises a try. If you feel a burning sensation all over your bum you know your doing it right!

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SINGLE LEG HIP RAISES 

Lie on your back with your knees bent and heels on the ground. Lift one leg off the floor, keeping it bent, and extend your hips in to the air. Remember to squeeze your glutes (bum muscles). Slowly lower back down to the floor.

Repeat 10 times each leg x 3

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KNEE/TOE TOUCHES 

Lie on your side with your legs bent at a 45 degree angle. Lift up your top leg and rotate the knee down to touch the other knee with the feet separating. Now open the knee like a clam and touch both toes together.

Repeat 10 times each leg x 3

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SIDE LEG PULSES

Lie on your side with your legs, hips and shoulders all in a straight line and your feet flexed. Lift the top leg up to hip height, from there, pulse your leg upwards with control, keeping your glutes (bum muscles) tight.

Repeat 10 times each leg x 3

Molly is wearing Lucas Hugh (www.lucashugh.com)

Gourmet Traveller: Healing Herbs and How to be Hip & Healthy in Malaysia and Singapore

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They say that you can tell a lot about a country through it’s cuisine. My last trip to Malaysia proved this theory true. We flew on one of the impressive A380s with Malaysia Airlines, after all – you should start as you mean to go on – in complete and utter luxury. And the warmth, friendliness and five-star service of Malaysian hospitality (Malaysia Airlines won Skytrax’s World’s Best Cabin Staff title seven times in the last eleven years!) gave us an insight as to wonderful welcome we were to expect.

Our first stop was a place called Tamarind Springs, a stones throw from the hustle and bustle of Kuala Lumpur but emmersed in jungle next to an exotic golf course. The food was as natural, relaxed, generous, colourful and delicious as the culture. In fact, my lasting memory of Malaysia is mainly one that recalls interesting textures, explosive tastes and exotic new fruits. My mind was blown by the new ways of combining flavours and spices, so much so it has influenced my own cooking forever, too.

We then travelled up to the Cameron Highlands – where tea is harvested. The land here was beautiful. Rolling hills of greenery. The climate was much cooler and and there was even a certain dampness in the air. The people we met were so welcoming and eager to tell us about how the tea leaves are picked. I had my first ever cup of Cameron Highland tea which was exquisite. So refreshing but earthy at the same time.

It wasn’t before long though that we were back in the car and travelling over to the East Coast to Kuantan. It was here that we had another gourmet experience to die for. Fresh river fish in a coconut-based broth packed full to the brim with noodles and a colourful array of vegetables, lemongrass and sprinkled with chili.

Influenced by Chinese, Indian and Malay cooking styles, the cuisine gets the best of all three worlds. And everywhere we went in Asia we were met by the same world-class level of delicious dishes.

I even discovered a completely new fruit when we travelled to the rainforest, Taman Negara, the oldest rainforest in the world, that is said to have wonderful effects on the body. Durian. Known as the King of Fruits, Durian is most renowned for it’s particularly pungent smell (so much so it is banned on public transport!). However, if you can get past that than a host of health benefits awaits; it has an extremely high content of vitamin C, aids digestion and regulates blood sugar levels.

This amazing healthy cuisine is also extended as far as Singapore. Another unsung foodie haven of the world. Very similar to that of Malaysian food, Singaporean cuisine uses a variety of fresh vegetables and is known for its noodle dishes. Many of the dishes are pretty vegan friendly but you do need to check that they have not added egg. The tofu dishes are delicious and are nothing like the shiny white cubes often found in the UK floating in various soups. Stir fries, curries and of course noodle dishes all have an array of delicious spices that not only contribute to the flavour of the dish but also to you your health (more on that below).

A trip to either of these wonderful places will have your taste buds stirring. But more than that. It will also leave you inspired to cook more confidently using delicious herbs in ingenious ways so take note of what you are eating out there as we are sure that you will want to continue the experience at home.

Malaysian Spices that Heal  

Star Annise

Fab for abdominal cramps and aiding digestion. For a delicious dish mix with cinnamon and add to tofu and noodles.

Chili

Revs the metabolism and starves of colds and flu. This is perfect for when you have just got off a plane (or even better – when you are still on it! Add to a variety of curry dishes and  for a sweet treat, chocolate too!

Turmeric

A fantastic anti-cancer spice, Turmeric works best when mixed with black pepper. Add to coconut based curry dishes for a super antioxidant boosting meal.

Lemon Grass

Not only will this wonderful grass repel mosquitos but it is also full of antioxidants and works well to ease bloating. I love adding it to fish soups for a fresh and slightly zingy taste.

WIN!
Discover the amazing Asian cuisine for yourself – as you could be in with a chance of winning two tickets with Malaysian Airlines via the Malaysian Airlines Facebook Page: Just click here for more information and to check it out. And one more thing about Malaysia airlines before I sign off, if you are anything like me and find minimal packing more than challenging you’ll be thrilled to hear that they have recently upped their baggage allowance – economy passengers can enjoy 30kg, Business class goers – 40kg and first classers, 50kg! What’s not to love!

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The best of Malaysia and Singapore:

Do: Make sure you take time out in Singapore to visit Sentosa’s Spa Botanica for a mineral mud bath.

Visit: Tamarind Springs Restaurant, just outside Kuala Lumpur – it will take you on a culinary journey of your own.

See: A trip to Malaysia’s Kuala Lumpa is not complete without a photograph of the Petronas Towers.

Try: Sunday Brunch in Singapore’s renowned Fullerton Hotel.

Taste: The freshness of Malaysia’s Cameron Highland tea is like nothing else. You have to try it to love it.

How to get there: Malaysia Airlines flies twice a day to Kuala Lumpur

So, about those two free flights…. click here for more info https://apps.facebook.com/amazingjourneyuk/

words by Sadie MacLeod

images by Lee Osborne

If you only do one thing this week… Find Out What Type of Yoga is for You…

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words by Kathleen Fleming

If you are thinking of taking up yoga, the list of different types, many of which have rather obscure names, can be mind boggling and off putting. How do you choose between Vinyasa Flow, Iyengar and Anusara if you have never done yoga? How are they different and how do you know which one suits you? Choosing a class which isn’t suited to you can be an uncomfortable experience and it will inevitably influence your decision to continue with a regular yoga practice. Although most practices incorporate the same physical postures, different styles will place emphasis on different aspects of the practice such as pace, alignment or breath.

Modern yoga has evolved so much that even the most experienced yogi may not have heard of every type of style. Below are the most common styles of yoga class taught in gyms and studios.

Hatha

Hatha yoga is the general term that refers to any type of yoga that teaches the physical yoga postures. However when a class is marketed as Hatha, it generally means a more gentle class which includes an introduction to basic yoga postures. Normally it is not a high energy class but it is a great way to stretch your body, develop gentle breathing techniques and relax. Hatha yoga is a great introduction to yoga.

Best for: everyone, especially men and people dealing with injuries

Vinyasa

Vinyasa yoga is a flowing and fluid style of practice which links yoga to breath. Vinyasa classes are normally carefully choreographed and often incorporate music. Depending on the teacher a Vinyasa class may be very energetic or a little more relaxing and restorative. No class is ever the same although most classes will usually include some sun salutations.

Best for: people who want to combine energetic movement with some relaxation 

Ashtanga

A powerful and physically demanding form of yoga, Ashtanga follows a set series of poses where students link each pose to their breath. The series of poses are always performed in the same order. Ashtanga develops both strength and flexibility and a regular practice will leave you with a seriously sculpted body.

Best for: athletes or those wanting a physically demanding workout

Power

Often referred to as “gym yoga”, power yoga has its roots in Ashtanga yoga. Expect to move quickly and energetically through some intense postures and you will definitely be sweating by the end of the class. It is often given a bad rap because many believe it has turned yoga into a purely physical exercise by ignoring the mental and spiritual aspects of the practice. However, many power yoga teachers don’t ignore these aspects and a good power class will leave you feeling energised yet calm.

Best for: experienced practitioners and those wanting a sweaty workout

Iyengar

Iyengar yoga was developed by B.K.S. Iyengar. The classes are focused on alignment and students use props, such a blocks, straps and bolsters, in order to find proper alignment. Iyengar is a great practice in assisting injury rehabilitation or if you are dealing with a chronic physical condition.

Best for: everyone, especially older people or those dealing with injuries

Bikram

Devised by Bikram Choudhury, Bikram yoga is a set of 26 postures practiced in a heated room (normally 40 degrees Celsius). The classes are always 90 minutes and you will sweat like you have never sweated before. It is an intense practice but the postures are not difficult which makes it accessible to most people.

Best for: those who want to detox

Restorative

Restorative yoga does what it says on the tin. It is a deeply relaxing, de-stressing yoga style which is often practiced with props. A normal class will include fewer postures than other classes but the postures are normal gentle and held for a longer period of time. There will also be breathing exercises, a long period of relaxation and emphasis is placed on the connection between mind and body. Restorative yoga is both relaxing and rejuvenating.

Best for: stressed and tired bodies or those struggling with sleep

Aside from the different types of yoga, different teachers have different styles. If you like the sound of a certain style, don’t be put off by a teacher who doesn’t resonate with you.Try another teacher. Keep trying new classes and you will find your style and your teachers.

Image/Clothes from Splits 59 – to buy visit www.splits59.com

Raw Veggie Triple Layer Lasagne Recipe

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recipe by Saskia Gregson-Williams

Raw lasagnes are one of my favourite dishes and although it sounds like it could be complicated, they are so simple its almost silly! The novelty of this dish is like that of the zuchinni noodles, they take in place of the pasta but instead of making you feel heavy and bloated, you feel lighter and brighter whilst being just as satisfied once you’ve gobbled it all down.

Having tried more raw lasagnes than I can possibly count (they are my go-to dish on any raw restaurant menu), I have become somewhat of a lasagne snob; knowing exactly how I like it, and what my favourite flavour combinations are. So, after all this hard and testing research… I give you the ultimate triple layer lasagne! Just how I, and hopefully you, like it.

My version has three different sauce layers, sliced zuchinni lasagne ‘sheets’ and plum tomatoes, heaven! The sun-dried tomato sauce makes the first layer sweet, rich and bursting with flavour, I could eat it by the spoon! The second layer is an avocado pine nut pesto. This concoction happened by chance, like so many of the best culinary combinations! It surpassed all my expectations, so creamy, nutty, the most perfect pesto! The top layer is an amazing cashew-ricotta cheese. Yes, you heard me right! I love nut cheeses, and this one is especially delicious.

If your not drooling by now, just imagine eating all these layers together. Three words: Oh. My. Nommm! Remember to #hipandhealthy if you make it and share it (which we love and you’ll get a retweet for shizzle).

Serves 2

Ingredient: 
2 large zuchinnis
3 plum tomatoes

Nut Cheese
1/2 cup cashew
juice 1 lemon
1/2 garlic
5 tbsp nutritional yeast
2 tbsp water

*Note add the nutritional yeast later, once the cashews are crushed. Also – this may sound like a bizarre ingredient but you can buy it in Wholefoods and other good health food shops. It’s what gives nut cheese it’s cheesy flavour.

Tomato Cream
1/2 cup sundried tomatoes
1/2 cup cherry tomatoes
1-2 medjool dates

Avocado Pesto
1 avocado
2 cloves garlic
1 cup basil
1/4 cup pine nuts
juice 1/2 lemon

Method:
Start by separately blending the three different sauces, put in three separate small dishes and place to the side. Cut the zuchinnis in half, then, with a peeler or a sharp knife, cut or peel the zuchinni into thin strips. Per ‘lasagne’ layer you will need to do different layers of zuchinni sheets, so divide the strips into four neat piles. Then slice the tomatoes very thinly.

As in the picture, start by layering the zuchinni lasagne, then the tomato sauce, top with the tomato slices, a layer of avocado pesto, more zuchinni, and finish with a generous spread of cashew ricotta. Garnish with pinenuts, more tomatoes, basil and black pepper.

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Holiday Exercise: THE BENEFITS OF SWIMMING

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THE BENEFITS OF SWIMMING

words by water baby, Francesca Londoño-Brasington

Vogue-Spain-Bianca swim

There’s no better way to cool off during these hot summer days than plunging headfirst into water; whether it be the sea, lido or your local swimming pool; swimming is the exercise this season. I joined my local swimming club at the age of five and competed throughout my school years and beyond. I still have a huge passion for the sport and believe everyone should add a swimming session to their weekly training schedule; the benefits are endless and I’ve summed them up in my top five:

  • Swimming is low impact, aerobic exercise.  The water creates buoyancy which means it’s gentle on the joints and less likely to cause injury unlike high impact sport such as running.  This means it’s the perfect workout for everyone – from the young to the old and especially helpful for those who struggle with weight bearing exercise.  It’s also ideal during pregnancy and rehabilitation.
  • You have to work much harder to regulate and control your breathing when swimming meaning it’s fantastic for increasing lung capacity.  This in turn helps to aid asthma and respiratory problems.  Along with benefiting your lungs, it’s a cardio exercise working your heart and therefore optimal for cross training.  Add in a swim once a week to your training plan and you’ll see improved results in all other sports.
  • Swimming is an overall body workout which creates long, lean muscles without the need for weights.  Swimming is one of the few forms of exercise which improves strength, stamina and suppleness all in one.  It’s particularly beneficial for strengthening the core, shoulders, back and arms.  Swimmers really do have the best bodies – just think back to the Olympics last year!  So if you want that sought after washboard stomach, get in the pool!
  • You can add variety to your swimming training.  There are four different strokes to work on for a start and once you add in the use of a pull buoy and kickboard you can focus on pull and kick separately.  This means you can mix up distance, speed and stroke for the complete aerobic, anaerobic and interval session all in one.
  • And for those of you who are looking to burn off the calories; swimming burns at least 500 calories an hour (more if you go for it!) making it a superb workout.

Image: Bianca Balti shot for Vogue Spain http://www.vogue.es

Carrot, coriander & sweetcorn fritters with a broad bean hummus

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recipe by Saskia Gregson-Williams

The word fritter immediately makes you think of patties deep fried, swimming in grease, with an overwhelmingly oily taste (funny that). Unlike the typical restaurant fritters, these are light, deliciously healthy, nourishing and really satisfying. They’re honestly so easy to make, so delicious to eat and pretty beautiful to look at (if I do say so myself). The combination of the grated carrot, coriander and sweetcorn goes incredibly well with the subtle flavour of the chickpea flour. Chickpea flour is a great, protein-rich unrefined flour, completely gluten- and wheat-free. You can make all manners of things with it, from pancakes to flatbreads.

This dish was inspired by all the seasonal vegetables grown at the moment, so of course with the bucket loads of broad beans being harvested I incorporated them, by making the most amazing broad bean hummus. So divine, and the perfect complimentary dip to the fritters. Enjoy with a green salad and your good to go!

Remember to hashtag #hipandhealthy on Instagram and Twitter so we can see all your beautiful re creations!

Ingredients:
4 medium carrots, peeled and grated
1/2 large red onion, diced
1 cup gram flour (chickpea flour)
A handful of fresh coriander, roughly chopped
1/3 cup sweetcorn
4 tbsp extra virgin olive, plus extra for frying
Salt & Pepper to taste

Method:
In a mixing bowl combine all ingredients. Form the mixture into five or six fritters. Heat a little oil in a pan over medium heat. Cooking two at a time, cook for roughly 3 minutes on each side; they should be turning golden brown and cooked well through.

Broad bean hummus:
200g fresh broad beans
110g tin chickpeas
3 tbsp water
2 tbsp olive oil
juice of 1 lemon
1/2 tsp ground cumin
¼ tsp salt

Method:
Cook the beans. Drain and rinse in cold water. Let them cool, then pop them out of their skins. Place all ingredients into your blender/ food processor. Blend for about three minutes until smooth. Add a pinch more salt if you fancy!

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