Harder, Better, Faster, Stronger – Training with a Difference

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Whether you’re male, female, a gym junkie or yoga bunny, we bring you our guide to London’s top training sessions with a difference

Best for Women: Skinny Bitch Collective
New on the fitness circuit is the Skinny Bitch Collective, the brainchild of Russ Bateman. This women’s only training club continues to go from strength to strength (excuse the pun!). What started as a cool, underground fitness trend tailored to sculpting the physiques of numerous London-based supermodels (hence the name), is fast becoming the go-to training regimen for women from all walks of lives whatever their body shape who want to train short and hard, seeing long-term results. Bateman’s innovative and inventive approach to working out is inspiring, motivating and utterly addicted. His SB Collective really does adhere to the philosophy ‘no pain, no gain.’ Think squats, burpees, lunges and deadlifts galore. Bateman takes no prisoners and will not tolerate negative, defeatist attitudes. His approach will not only hone and tone your bod, enabling you to realise your genetic potential but will also train and strengthen your mind too.

The SB Collective takes place every Saturday at 5pm at 55 Baker Street and costs £30. Costing slightly more than your average class, the SB collective is so much more than your ‘average class’ and well worth the extra dosh. Due to the huge popular demand, there is a 2 week waiting list so register your interest now, giving you ample time to build up the mental and physical willpower and stamina to train hard. Be warned though, the SB Collective is not the faint-hearted.
Skinny Bitch Collective http://www.thesbcollective.com/

Best for Men: Live Fit
Athletic is the new big so for all you men out there who want top personal training in London with a non-nonsense approach, get down to Live Fit founded by leading personal trainer James Hardy. Love Life, Live fit is a mantra that James lives by, a lifestyle choice he is passionate about and he strongly believes in sharing the love.  Aware that the recognised ideal male body is changing, James takes a holistic approach to his training sessions, acknowledging that weight training alone will not create the body you need.

His multiple success stories have led to some of London’s top modelling agencies using James’ systems to get their boys photo-ready.  His program produces gym athletes; sculpted, versatile bodies that can bench press, clear walls and go round defenders. His balanced training sessions cover crossfit, pure strength, yoga, boxing, martial arts, tacfit and functional HIIT.  Expect high intensity, varied training that fine tunes your mechanics and constantly challenges your body so it doesn’t get complacent and you stay mentally on it and committed. His compelling, results-driven, can-do attitude has also lead to James accepting the challenge set by Men’s Health to sculpt and tone the body of Andy from Made in Chelsea, making him front cover worthy in just 6 weeks…watch this space!
Personal Training London, Live Fit http://www.livefit.co.uk/

Best for Zen
If you want some calm and serenity in your life, away from the constant buzz of our everyday modern world then Grace Belgravia, a new and exclusive private members club for Ladies in Belgravia is the perfect place to find some zen. This magnificent club is in no way another sterile London gym. It is a luxurious, boutique health and wellness centre dedicated to the physical and mental wellbeing of its members. With an integrated and advanced approach to fitness, beauty and diagnostic, functional and preventative medicine all under one roof, Grace believes in beauty from the inside out. Everything about Grace oozes calm and serenity.  This stunning haven is flooded with natural light and the spa boasts a number of highly scientific treatments and rejuvenating therapies from colonics to massages, to the latest algae body wrap or anti-ageing facial . Grace have even enlisted the expertise of Matt Roberts, fitness guru to the stars, to ensure you get reach your fitness goals.

Grace has recognised that being burn-out from our hectic modern lifestyles is becoming increasingly more common.  That’s why they have recently introduced a junior membership to exclusively cater for 21-30 year olds which encompasses everything from a health mot with Matt Roberts’ team of experts to a skin assessment with Grace’s in-house facialist, as well as a number of express beauty treatments and a Net-a-Porter VIP member status.  The membership even includes 5 day guest passes meaning you can escape the hustle and bustle of the city and enjoy some much needed R and R with your friends. Available for £220 a month plus a one-off £500 joining fee, this membership is perfect for the modern young professional.

Grace Belgravia even hosts a number of events from talks to live music concerts as well as different seminars and courses.  The next event is 13th November featuring Terry O’Neill choosing his Desert Island Discs, hosted by Colleen ‘Cosmo’ Murphy, a DJ and journalist.  So whether you are looking to up the ante on your health goals or find a relaxing place to switch off and catch up on some long overdue me-time or meet like-minded women, Grace Belgravia will fulfil all your wellbeing dreams and more.
Grace Belgravia http://www.gracebelgravia.com/

Best for Power
Get down to the Library, a new private members training club in the exclusive Notting Hill area for unlimited personal training, tailored nutrition and outstanding results.  This stunning training club is based on so much more than laborious hours spent pounding the treadmill and clocking up multiples reps.  Instead this edgy new workout space is based on an educated, intelligent approach to exercise.  The Library’s results-focused system consisting of short 15 minute bursts of high intensity exercise shows an average fat loss of 7.5lbs and 3lbs muscle gain in 12 days!!

The Library is founded by Zana Morris who has a wealth of knowledge in the areas of personal training, nutrition and yoga.  Morris has created a space where you can workout and relax. What’s so great about the library is that Zana realises that due to our busy lives, many of us struggle to find time to work out, especially for long periods at a time. Her extensive experience has proven that short intensive training is in fact a lot more beneficial than excessive long periods of exercise.  So much so that it accelerates fat burn, raises metabolism and improves muscle tissue.  Zana’s infectious approach will turn you from fitness phobe to fitness funster in no time – 12 days in fact! The Library http://www.thelibrarygym.com/

Best for Fun
If you are not one for waiting lists or memberships and prefer variety when it comes to your workouts, train the Frame way. Created by Pip Black and Joan Murphy, two women who bonded over their passion for fitness, Frame is based around the ethos that working out should fun! Here here! As soon as you enter the studio you feel as though you are part of the cool club which is probably why Frame have amassed a loyal and ever-increasing fan base.  Whilst Frame does offer membership options, they also offer a drop-in class option, catering for those who are more sporadic when it comes to their exercise regimen.

These classes are so far from your run of the mill aerobics class. They are motivating, energising and addictive! Yes addictive! Frame offers an assortment of classes from Yoga and Pilates through to Box Fit as well as more off the wall choices like Bend it Like Barbie and the Frame Signatures – carefully crafted fitness sessions which adhere to Frame’s fun factor mantra. There are also the Frame Quickies, a number of high intensity sessions designed to give you a fitness fix in just 30 minutes – a great escape during your lunch break, enabling you to return to your desk refreshed and revived, with ample time to eat your power salad! Situated in the trendy London areas, Shoreditch and Queen’s Park, get down to Frame to reignite (or maybe just ignite) your passion for your exercise.
Frame http://www.moveyourframe.com/

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Image: All clothes by Splits59. Cecelia wears Danika Viper, £65 and Raquel Pants, £75. Molly wears Drive Support Tank, £65 and Ginger Racer Capris £75. Available to buy here.

Fertility-Boosting Health Habits

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Statistics tell us that one in four couples have some trouble conceiving their little bundle of joy, so why not take matters into your own hands ahead of time and give your fertility the boost it needs, naturally, says Zoe Louise Cronk

The following health habits will slot easily into your life, and can help you on your way to welcoming your new bambino into the world. It is an unfortunate fact of life that some couples will need a little help from modern medicine along the way, but before you beeline straight to the hormone injection aisle, beckon into your life the wonders of nature, in the forms of diet, supplements and holistic therapies.

Fertility Foods

As well as ensuring that your body has all the nutritional support it needs to handle carrying pregnancy to full term, having a healthy diet is also imperative for conceiving. “A healthy diet helps to balance your fertility hormones,” reveals Vicki Edgeson, Head of Nutrition at Mermaid Maternity Retreat. “I suggest that any mother planning a pregnancy should look at preparing her body at least 6 months before,” she says, highlighting the importance of “amino acids from protein and essential fatty acids from nuts and seeds, plus their oils for brain stem development.”

Vicki encourages increasing your intake of avocados and pomegranates to help regulate production of the hormones oestrogen and progesterone. Consuming plenty of whole-grains is also important thanks to their high mineral content. As Vicki explains, “This is not the time for a grain-free diet. The female body needs the energy found in the abundant minerals and vitamins of buckwheat, oats, rye, barley, millet and rices.”

And it’s not just the fairer sex that should consider a few dietary adjustments; Vicki advises men to eat foods rich in zinc (such as shellfish) and Arginine, one of the eight essential amino acids from protein. For this, she suggests good quality red meat (e.g. filet steak or lamb) and nuts or seeds as they contain essential nutrients for healthy sperm. Furthermore, Vicki adds, “Avoiding alcohol is key. There is now plenty of research that illustrates how destructive alcohol is in the regulation of hormones at this critical time.” And caffeine is a no-no too, as Vicki notes that our morning pick-me-up “tends to interfere with the vital nutrients from other healthy foods, thereby reducing energy production at a cellular level.” She continues, “I recommend sugars are cut down to a minimum as these are simply hollow calories and do not help with the energy required to develop a baby.” Hence, limiting your intake of processed foods is important.

As well as adjusting your diet, Vicki also reveals, “Mental attitude is equally important. Stress interferes with fertility in a major way so learning to relax, meditating to calm the mind, and having a positive attitude to your pending pregnancy are all key.”

Nutritional Supplements

“There is now a great deal of scientific knowledge about the use of nutritional supplements and their beneficial effects on boosting fertility,” explains Dr Marilyn Glenville, PhD. “The most important nutrients for fertility are zinc, folic acid, selenium, vitamin E, vitamin D, vitamin C, Omega 3 fatty acids for you and your partner, plus two amino acids, Arginine and Carnitine specifically for boosting male fertility.”

As the UK’s leading nutritionist specialising in women’s health, Dr Marilyn’s advice could mean the difference between conceiving, and not. She says, “According to researchers, a good quality, specially-formulated fertility multivitamin and mineral supplement may double your chances of getting pregnant.” While zinc, folic acid, Omega 3’s and vitamins E, D and C have long since been recognised for their health benefits, the little-known selenium is equally as important, particularly for its antioxidant properties and for “preventing chromosome breakage, which could make it difficult to get pregnant or increase the risk of miscarriage.” As Dr Marilyn explains, “Good levels of selenium are very important if you are over the age of 35 to help improve the quality of your eggs.”

But patience is vital too, as Dr Marilyn reveals that these supplements take time to take effect. “Three months is the how long it takes to change the quality of your eggs,” she says, “because it takes approximately that long for the follicles on your ovaries to develop before one is mature enough to release an egg at ovulation.”

“For men, it also takes at least three months for a new batch of sperm cells to mature, ready to be ejaculated. In addition, it can take from six weeks to three months to eliminate certain toxins from your system properly, and to raise the level of crucial fertility-boosting nutrients in your bloodstream.”

Acupuncture

So you’ve adjusted your diet and begun taking the appropriate supplements, but what about holistic therapies? Author, acupuncturist and fertility and pregnancy expert Emma Cannon advocates the use of acupuncture for helping couples conceive. In Emma’s opinion, acupuncture helps to “improve pelvic blood flow, calm the mind, release endorphins and regulate the menstrual cycle.” It can also aid in hormone production as it’s known to “stimulate the hypothalamus, which controls hormones.”

Revealing her method for boosting fertility, Emma explains, “I have created my own approach which is a blend of several different strands of medicine, 20 years of clinical practice and a strong foundation in western medicine. I draw on the core principles of Chinese Medicine and how it diagnoses; I find this blend perfect for the modern world and for patients who want to know the medical side is being taken care of as well as some complementary support.”

As for how much therapy is necessary, she says, “I normally recommend 3 months of treatment, but sometimes the benefits are experienced much earlier.” Here’s hoping!

Five Hip & Healthy Halloween Treats

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words by Kathleen Fleming

According to recent government statistics, approximately 30% of children aged between 2 and 15 in England are overweight or obese. For adults, the number is even worse – over 60%. Frightening. We all need to play a part in halting the obesity epidemic so when those trick or treaters come knocking on the eve of the 31st October, I am going to be prepared with some healthy but yummy treats. In keeping with the Halloween colour scheme of orange and black, here are my top five treats which won’t result in sugar comas.

1. Naked Chocolate Orange Bar

Gluten free, sugar free and vegan, these bars taste a lot like chocolate. The bars contain natural ingredients only (dates, raisins, cashews, cocoa and natural flavours). With the orange and dark brown wrappers, they fit perfectly into the Halloween colour scheme. A box of 18 bars costs £13.99 and can be ordered online from www.naturalbalancefoods.co.uk or you can pick them up at most supermarkets and health shops.

2. Rude Health Pumpkin Bar

This one has to be in your Halloween repertoire by virtue of  its name. As well as being called “The Pumpkin” this bar is packed with goodness – nuts, seeds, ginger, cinnamon and pumpkin! This tasty treat can be bought from Planet Organic and health food stores for 99p each.

3.  Orange and Mandarin Tingz 

It is hard to find sugar free sweets that aren’t loaded with artificial sweeteners and colours. Tingz sweets are made with naturally derived ingredients and sweetened with xylitol which, according to the British Dental Health Foundation, is actually good for dental health. Unlike a lot of sweets, Tingz are suitable for vegans and they are gluten free. These sweeties get extra points as a Halloween treat because of their monster logo. Tingz are available online at www.tingz.co.uk and 9 bags cost £8.50. Individual bags are also available at Whole Foods and Planet Organic.

4. Lovechoc Goji and Orange Raw Chocolate 

Lovechoc make a superfood-packed raw chocolate bar which is wrapped in environmentally friendly packaging. The dark colour of the chocolate and the hint of orange means it fits nicely into our Halloween hamper. These chocolates are also sweetened with coconut blossom nectar from the Javanese coconut palm tree blossom. Unlike many other sweeteners, coconut blossom nectar has a low glycemic index meaning it does not cause scary changes in blood sugar levels. Lovechoc can be bought at a lot of health shops for about £2.50 per bar.

5. Raw Carrot Cake Balls 

Carrots are rich in beta-carotene which is converted into Vitamin A in the liver and Vitamin A is crucial for healthy vision – perfect for navigating the streets on All Hallows’ Eve. These raw carrot cake balls are quick, easy and healthy and can be put in little bags to hand out as treats.

Ingredients:

1 cup roughly grated carrots

1 cup walnuts (broken into small pieces)

6 chopped dates

1/4 cup raisins

1/2 cup dried shredded coconut

2 teaspoons cinnamon

1 teaspoon vanilla extract

1 teaspoon liquid coconut oil

(Optional 85% dark chocolate)

Method

Whizz together everything in your food processor. Once the mixture resembles a carrot cake mix (not too chunky, not too smooth), roll it into balls. The recipe should yield about 20 medium size balls which can be rolled in coconut or cinnamon or served plain.

For a more decadent treat, you can melt some dark chocolate and dip the balls in the melted chocolate. Put the balls in the fridge so the chocolate can set before serving.

Happy Halloween!

Where the Wild Ones Are… London’s Wild Food Cafe Uncovered

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Food Editor, Saskia Gregson-Williams chats to the Owners and Founders of one of London’s best and most loved healthy eateries, the Wild Food Cafe…

The Wild Food Cafe, located in Neil’s Yard, Covent Garden is described as “a leading edge raw-centric eatery, created around the art of feeling great”. This message of feeling great and enjoying healthy, raw and vegan creations makes the Wild Food Cafe in a league of their own; providing not just a wonderful meal but a wonderful experience. We speak to Joel & Aiste Gazdar the owners and brains behind the eatery to talk about their upcoming Wild Wellbeing and Raw Food Course, their personal food journeys, the benefits of eating raw and how to get started on your own healthy food exploration.

Where did the inspiration behind Wild Food Cafe come from?
Aiste: It was quite a synchronistic happening for me. I have never planned of on opening a restaurant, however, I followed my heart, listened to my intuition and that’s what happened! I have been very much involved in wellbeing and personal development practiced since I came to London at the age of 18 and Wild Food Café became the result and an offering of all my experiences and learning so far.

Joel:  The inspiration has come from all the time I’ve spent living in wild, amongst the elements, I’ve devoted myself to appreciating the genius and infinite intelligence of nature and embodying paradise as a state of being… even in the middle of the big city.

The menu at Wild food cafe is primarily raw and vegan, how did you start your raw food journey and what effect has it had on your lives?
Aiste:  I have been experimenting with vegetarian, vegan, raw, ayurvedic and macrobiotic approaches since I was 18. I have always been following the thread of more energy, more wholeness, lighter emotions and more awareness of my body. I started to treat food as medicine and continue to do so. Both my parents got diagnosed with cancer on the same day three or so years ago, which fuelled a massive transformation in my life and prompted me to actively join the wellbeing movement and inspire more and more people to take charge of their wellbeing.

Joel: When I started with “Raw Foods” in London in 2000, there were barely any books available, let alone the thousands of websites, and products which are now widely available, superfoods had barely been coined a term. Raw plant foods and their vibrant intensity of flavour, nutrients and life-force caused me to really love and appreciate the food I was eating in a way I had never done before. It was a catalyst for me in loving my body and it supported me in making clearer choices. Plus, it boosted my confidence, improved my sex life and deepened my meditation practice.

What’s your favourite wild creation on the menu?
Aiste: Sometimes I eat only soups – just because I find them very nourishing and simple for me – sometimes I go for raw pizza, which I love. I am always up for raw dessert or a smoothie.

Joel: Both The Wild Burger, The Wild Pizza & The SuperSalad. I’d also have to add the InvincibilTea to my favourites, which is part of my ongoing voyage into synergizing the finest tonic herbs from around the world in a deliciously potent potion which sustains me most days.

What’s your favourite thing about being located in Neal’s Yard?
Aiste: This place is saturated in magic and wonder by the decades of wonderful, creative, innovative people putting a lot of work and intention into it. Those who are still and listen, feel the magic and that’s very exciting to me.

You also run raw food courses at the cafe, your next one starting in November, what do these involve?
Aiste: The Wild Wellbeing and Raw Food Course is our favourite event to run. We have been doing it in this form for over a year now and each course is more fascinating and fulfilling. We gather a group of people enthusiastic about their wellbeing and food, and we spend four evenings over four weeks playing with food and concepts of wellbeing. It is a lot more than just a food course, yet, food is the central focus. In my opinion, we teach essential skills for thriving in an urban environment in 21st century. Fermenting, mineralization, plant-based foods, greens, herbalism and genetically-strong ingredients.

Sharing your passion for vibrant raw “living” foods, must be very rewarding. What’s your top tip, for those that want to introduce more into their diet?
Aiste: Listen to your heart and keep experimenting. All the recipes that I make at home come from my heart and that gives me the most nourishment. Also, adding healthy habits to your day. Like swapping a coffee for a juice or smoothie makes a big difference. Finally, go to bed early and wake early! 🙂

Joel: Make it tasty, PLAY with your food! Try new things! Experiment! Make one of your daily meals a liquid like a juice, smoothie, raw soup, tonic tea or a combination. Make sure you drink between 3-6litre of pure water a day, if you really wish to deliver vitality to your trillions of cells.

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Check Out Our New Luxury Activewear Store!

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This seasons hottest workout wear, that you can buy right now:

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Photographer: Lee Osborne

Make Up: Olivia Newman-Young

Shoot Production: Hip & Healthy Limited

Coconut Granola

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recipe by Saskia Gregson-Williams

Breakfast is not only the most important meal of the day, it’s also my favourite! Breakfast quite literally means to break the fast, and I like to do this in superfood style. My staple breakfasts changes weekly, from smoothie bowls to slices of toast with superfood toppings. I also enjoys freshly made green juices and smoothies to take on the go… But with little time, sometimes you just want to be able to pour something out of the packet and munch away, not even a hint of fuss included. This is where my granola comes in, not only is it superbly delicious and moorish it contains wonderful health promoting and energy boosting ingredients. It’s incredibly simple to make, and lasts forever.

This granola is made from oats, which are a low GI carbohydrate, giving you longer lasting energy, and preventing blood sugar spikes, which keeps you fuller for longer. We then add coconut pieces, which are not only delicious but also contain wonderful fats, and are packed with immune boosting antioxidants.

In fact, so in love with coconuts am I that I also use it as the oil base. Coconut oil has been named one of the healthiest foods in the world, many shy away from it as it is fairly high in fats, but they are the fats your body readily requires to work at its optimum. Unlike other cooking oils it can in fact help to lower cholesterol, improve digestion and boost the immune system. In this recipe we use it to hold the granola together, and enhance that wonderful coconut flavour.

The recipe makes 4-6 servings and can be easily doubled, to last ages!

Let us know how you get on and tag your pictures to #hipandhealthy on Instagram and Twitter!

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Coconut Granola Recipe:

1/2 cup cashews

1/2 cup almonds

1/2 cup blanched hazelnuts/pecans

1/4 cup pumpkin seeds

2 tbsp chia seeds

2 cups gluten free oats

1.5 cup flaked coconut pieces

2 medjool dates, chopped

Wet Ingredients:

1/4 cup melted coconut oil

2-3 tablespoons agave syrup*

2 tsp cinnamon

* Note: you can substitute the agave syrup, for 4 medjool dates and 1/2 a cup of water. This is added to the coconut oil once melted and blended in a high speed blender until smooth.

Method:

Preheat the oven to 160 degrees Celsius. Start by preparing the ingredients: coarsely chop/ pulse in a blender the almonds, cashews & hazelnuts and medjool dates. Add to a mixing bowl with the oats, coconut pieces and pumpkin seeds. Place the coconut oil in a small sauce pan over medium heat. Once melted add the agave syrup and cinnamon. Add to the dry ingredients. Mix thoroughly until everything is well coated. Line a baking tray with parchment paper and bake for 15-20 minutes. This granola is best served with your choice of freshly made almond milk, coconut yoghurt, mixed berries and banana slices.

How To Fuel Your Fitness

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Fitness fanatic and founder of FrancescasFitKitchen.com, Francesca, shares her fitness fuel…

Protein Powder
At FrancescasFitKitchen.com I am a firm believer of food that comes in its simplest of forms, unadulterated by man. Unfortunately, we all know that it can become somewhat difficult to eat healthy when the constraints of our everyday lives get in the way. That is why my first must have fuel food is protein powder. I use Maximuscle and Maxitone range; designed not just for some of the nation’s best athletes, but busy girls and guys that strive for a balanced diet. I rarely use protein powder with just water, but in my baking instead. Many girls shy away from protein powder but protein is an essential fuel for the day to day functioning of your body. It not only helps repair muscle, but is the main nutrient that keeps our hair, nails and skin glossy. Collage is even a protein and we all know about its anti-aging properties!

Chia Seeds
Often referred to as “Indian runners fuel”, Chia Seeds are a phenomenal superfood, especially when you consider their nutritional density compared to the fact that one chia seed is little bigger than a few grains of sand!

Here a few of the many benefits chia seeds area said to have:

2 times the protein of any other seed or grain
5 times the calcium of milk
2 times the amount of potassium of bananas
3 times more iron than spinach

I love them for a guilt free dessert – soaked in a coconut milk, with vanilla and honey. (For a recipe click here).

Maca
I am slightly obsessed with Maca powder. I use the Peruvian root powder (which I often refer to as “natures cocaine” for its energy inducing properties!), every day. I sneak two tablespoons either into my protein shake or my baking. I often use Maca in my love bites recipe for an extra boost of energy and stamina eaten just before training. It is also a natural libido lifter so what’s not to love?! I use Organic Bursts Maca for its superior quality.

Lucy Bee Coconut Oil
Coconut Oil is without a doubt my number one used product in the kitchen. Bursting full of healthy fats, I use coconut oil to cook, roast, fry, in green smoothies and my morning caffeine fix. What is more, Lucy Bee is organic, extra virgin coconut oil, that is also fair trade. I happily use it in my bathroom too – for deep conditioning treatments for my hair, skin, hands and feet! And, if the maca has got you in the mood, it’s natures best lubricant!

Eggs
It is not easy to always be in the kitchen, creating some sort of gourmet masterpiece! Let’s be honest – who has the time, all the time?! Furthermore, there are so many health foods to choose from, it can be incredibly overwhelming – and expensive! Eggs are cheap, versatile and nutrient dense – full of high quality protein, minerals and every B vitamin. What’s more, eggs are brilliantly versatile. I endorse a #thinkoutsidethecerealbox approach to breakfast and these are my perfect solution!

Follow Francesca on Twitter @FitnessKitchen

 

 

Healthy Root Vegetable Moroccan Tagine with Cauliflower Cous Cous

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recipe by Saskia Gregson-Williams

As a dancer I’ve been lucky enough to travel to incredible countries to train and perform. Morocco was one of the more memorable trips, and the food I experienced there inspired me to play with sweeter flavors in my savory dishes, in order to recreate warming comfort food with an oh-so healthy twist.

This take on the classic tagine and cous cous dish is made with seasonal root vegetables in replacement of meat. Not only does this up the alkaline factor by a mile, root vegetables are far easier to absorb and digest meaning you can assimilate far more of the nutrients than you can in any portion of beef and chicken. Sweet potatoes, carrots and parsnips are also wonderfully sweet adding to the flavour of this tagine. They also contain a wealth of vitamins and minerals, are high in antioxidants, beta-carotene and fibre. These nutritionally awesome, and incredibly tasty ingredients, are complimented by the anti-inflammatory spice tumeric, and metabolic-boosting cinnamon. Cooked with a few cubes of sweet medjool dates and chopped tomatoes, turns a simple dish into something special.

In replacement of normal cous cous  I use caulliflower. Yes, this idea may seem a little crazy, but trust me its delicious and is such a great, healthy and lighter, gluten-free alternative. You simply pulse it in a blender and hazar beautiful, tasty ‘cous cous’!  I mix it with  pomegranates, roasted pistachios, alkalining lemon juice, and parsley. Yum!

I hope you enjoy your healthy Moroccan feast and love all the incredible sweet and warming flavours! Let us know how you get on and hashtag #hipandhealthy with pictures of recreations on Instagram and Twitter.

tagine2

RECIPE

Root Vegetable Tagine:

2 medium sweet potatoes

2 carrots

2 parsnips

1 large red onion, chopped

1 tbsp tumeric

1-2  tsp cinnamon

2 cloves garlic minced

1 tsp ginger, minced

3 medjool dates, diced

x2 tins of chopped tomatoes

Caulliflower “cous cous”:

1 large caulliflower

seeds of 1/2 a pomegrante

1/3 cup lightly roasted pistachio nuts

a sprig of chopped parsley

juice of 1 lemon

Method: For the tagine start by preparing the vegetables. Peal and chop all the root vegetables into small cubes (this will help it to cook quicker). Start by frying the chopped onion, ginger and garlic for 2 minutes, add the vegetables and continue to sauté until starting to soften. Add the spices, dates, tinned tomatoes. Reduce to a slightly lower hear, and simmer for 40-50 minutes until the juices have cooked the vegetables through. Add the herbs and stir through.

Meanwhile, deflower the cauliflower and place the florets into a blender/ food processor. pulse until a cous cous/ rice texture forms. Transfer in to a bowl. If you wish to eat raw, now is the time to add all the other ingredients. If you would prefer to heat it, sautee the caulliflower in the lemon juice before mixing in the other ingredients and plating.

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If you do one thing this week… Get Your Beauty Sleep

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Frankie Rozwadowska reveals how getting your beauty sleep is one of the most important factors when it comes to great skin…

It is not just a saying or an old wives’ tale – sleep really does make you more beautiful. Heidi Klum gets 10 hours a night, whilst Penelope Cruz clocks up 12 – and Eva Mendes claims she would get the gold medal if sleep became an Olympic sport. And with glowing skin like theirs, we want in on the sleep action. Those glorious hours when we are dreaming of magical lands or Ryan Gosling (admit it) are when our skin goes through vital processes of restoration and repair, and when our metabolic rate rises to replenish dead cells at the surface. Sleep also helps support a healthy immune system, enabling our bodies to not only banish blemishes but also fight off infections – warding off illness and boosting mental wellbeing. It is therefore a vital process in keeping us young, beautiful and in good health, making it extremely worrying to learn that the majority of us aren’t getting enough of it. Today sleep is seen as a luxury and not a necessity, and a whopping one in three people suffer from sleep problems. The result? We’re turning into a world of puffy-eyed, energy-less zombies, surviving on sugar and Starbucks to make it through the day. Not a pretty sight…

Not enough sleep can lead to a startling array of health issues, from depression and anxiety to weight gain, heart disease, high blood pressure, diabetes and memory loss, as well as making us look tired and old. Most of us need an average of eight hours sleep a night, but this can range from 6-10 hours depending on the individual. If you wake up feeling groggy and are in need of a nap come the afternoon, it’s safe to say you are not getting enough shut-eye – and we all know what that feels like. It’s hard to concentrate, you have less energy and motivation to do anything, you feel more emotional and irritable and you are less likely to want to exercise. If just one night of too little sleep can have this effect, you can imagine the damage repeated sleep loss can have on your mind, body and beauty. Sleep boosts immunity and gives your cells time to repair themselves, as it’s when our growth hormone is secreted. This hormone is anabolic, meaning it helps to build up proteins needed to repair cells and tissues. Sleep also allows your brain the time to ‘reorganise’ thoughts and emotions, keeping us mentally balanced and physically healthy.

Lack of sleep not only makes you feel lousy, but it puts extra stress on the body. Increasing levels of stress hormones mean one thing – wrinkles. And lots of them.  Instead of battling nasty environmental factors like pollution and sunlight, at night our systems focus on repairing damage caused during the day, and without this key time period skin becomes more sensitive and irritated. During the day, the sympathetic system is in control – keeping blood flow near the core of the body. But whilst you’re dreaming away, the parasympathetic nervous system takes over – directing the flow of blood to the skin.  This increase of oxygen in the skin’s cells allows receptors in the blood vessels to obtain amino acid molecules, which help drain toxins and fluids whilst building collagen. This means no puffiness and instead, supple, smooth skin. Not enough shut-eye also means higher levels of the stress hormone cortisol, which causes increased inflammation and the acceleration of ageing and worsening of blemishes. It also reduces the skin’s ability to stay hydrated, making for a dull, lacklustre complexion.

Researchers at Estée Lauder delved further into sleep’s impact on skin, and their recently commissioned research at the University Hospitals Case Medical Center in Ohio tested 60 women aged between 30 and 49, with half the group having their sleep cut short. Using UV light exposure to monitor the results, the outcome was staggering – with those who had insufficient sleep showing twice the signs of skin ageing than those who got a good night’s kip. They also discovered that those with good sleep patterns had 30% higher moisture retention levels and were able to recover faster from environmental factors that cause stress to the skin, including sun damage and pollution. Elma Baron, the lead scientist, revealed that their study “is the first to conclusively demonstrate that inadequate sleep is correlated with reduced skin health and accelerates skin ageing. Sleep deprived women show signs of premature skin ageing and a decrease in the skin’s ability to recover after sun exposure.”

So how can you turn around your terrible sleep habits and boost your beauty regime? In a recent experiment conducted by Dr. Michael Mosley and sleep researcher Dr. Katharina Wulff at the University of Surrey, one of the biggest problems they found was the use of technology. This means watching TV or checking your emails before you turn out the light. Even sending a text message or a quick tweet can impact your night’s sleep, as electronics and technology stimulate the brain – switching it on, not off. Artificial ‘blue’ light prevents the release of the sleep-promoting hormone, melatonin, and enhances alertness, not exactly what you want when you’re about to go to sleep. So avoid these activities and replace them with relaxing experiences like having a warm bath, reading a book or listening to music, which allow both our bodies and minds to slow down and start the resting process.  So the next time you’re tempted to post a quick picture on Instagram or catch-up with the Kardashians, wait ‘til the morning. You’ll sleep, and look better for it.

They also uncovered that diet plays a key factor in how we sleep. In a world of processed, sugar-laden meals and coffee shops on every corner, it’s little wonder that what we are putting in our bodies is affecting how we are turning them off. Before bed avoid sweets and caffeine, but also heavy, fatty meals. Consuming a big stodgy meal at night means your digestive system goes into overdrive – likely to lead to a disturbance in sleep. One top tip is to have a light meal, early in the evening. Think yoghurt, fresh fruit and vegetables. A glass of warm milk is also said to have a relaxing effect, as do foods rich in magnesium – so eat lots of green leafy vegetables, pumpkin seeds, whole grains and almonds. Of course they all work wonders on feeding your skin with essential nutrients too! Or a particular favourite of mine is a big cup of chamomile tea – a herbal healer renowned for its calming effect. Other natural remedies include lavender, lemon balm and valerian root, so look out for products containing these sleep-inducing saviours in your local health store.

So shut down, turn off and get some shuteye. You’ll feel better, look younger and be healthier for it – turning you into a Sleeping Beauty fit for a fairy-tale. What a dream.

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Why not try our top lotions and potions – guaranteed to work their night-time magic…

  • For a sleep-filled night, soak in a bath of Aromatherapy Associates Relax Deep Bath & Shower Oil. Just one capful will release the aromatic oils of nature’s most calming plants (Chamomile, Sandalwood and Vetivert) to instantly create a deep sense of peace and tranquility, and the Coconut Oil will leave you feeling seriously soft. Perfect if you’re feeling overtired, exhausted or in need of a night of unbroken sleep. £39
  • For the ultimate night-time nourishment, the new Origins Plantscription Youth-renewing Night Cream is bursting with glow-inducing goodness. Formulated to replenish dehydrated skin and reverse signs of ageing while you sleep, it visibly lifts and smoothes texture whilst restoring radiance and reviving bounce. Containing over 300,000 Raspberry Plant Stem Cells, there’s also Rosemary Extract to help maintain natural elastin, Vitamin C and Peptides to boost collagen production and rare extracts from the leaves of the West African Anogeissus tree famed for its anti-ageing and skin boosting properties.
  • Moroccan cedrus oil blends beautifully with olive oil, Bulgarian Lavender and Evening Primrose Oil in Molton Brown’s Sleep Cedrus Body Oil. Deeply fragrant, its restful aromas aid relaxation and help your senses to unwind whilst your body is cocooned in a calming and nourishing oriental oil. £27
  • Part of the award-winning This Works Deep Sleep Range, the Deep Sleep Dream Cream is, quite literally, a dream cream. Designed to soothe tired hands and feet and to encourage a good night’s sleep, it combines a powerful, therapeutic blend of aromatherapy oils, including Provencal Lavender to calm, Wild Camomile to soothe and Vetivert, ‘the oil of tranquility’. There’s also organic Crambe Oil to restore hydration and repair damaged or dry skin, and Omega 3 rich Cemelina Oil to improve skin elasticity and suppleness. You’ll be left feeling smooth, soft and superbly sleepy. £18
  • Neal’s Yard Remedies’ Beauty Sleep Concentrate is the essential elixir for overnight regeneration. This is thanks to an abundance of dormins extracted from the Narcissus Tazetta Bulb which work with the skin’s natural nightly bio-rythms to optimize the recovery of cells, and a high level of amino acids that enhance collagen production. With Grapeseed Oil and Cocoa Seed Butter to prevent moisture loss (which increases at night) and Clary Sage, Orange Oil, Patchouli and Ylang Ylang to calm and relax, it’s a beauty sleep saviour.  £31.50
  • Estée Lauder’s new Advanced Night Repair Eye Serum Infusion is a super-potent, fast-penetrating serum specifically made for the delicate eye area. With its lightweight and refreshing texture, combined with anti-pollution technology to reduce the appearance of visible damage caused by environmental factors, you can finally bid farewell to under-eye shadows and puffy peepers. With a high concentration of soothing anti-irritants and blend of antioxidants and Hyaluronic Acid, just a few drops before bed will ensure you awake bright eyed and bushy tailed. £45

What Yogis Eat…

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 Well-known and loved yoga guru, Julie Montagu, explores the relationship between diet and yoga and reveals what works for her

If you’ve ever practiced yoga then you may already know that what you eat can have a great influence on how your body reacts to your workout. Changing your diet to go hand in hand with your yoga practice will not only help to improve your physical fitness but will also help you boost your emotional and spiritual well-being. It is a common belief among those who practice the discipline of yoga that a vegetarian diet is the most fitting for the lifestyle. Many also choose to take this one step further and eliminate all animal products from their diet as well as stimulants like alcohol and tobacco. However, that isn’t to say that all people follow this belief and it is definitely not a pre-requisite for taking up yoga.

For those who are just starting out in yoga and want to embrace the dietary beliefs as they begin, it may be challenging if a meat based diet has always been the norm for them. For these people, it is best to slowly reduce the amount of animal products being consumed. By doing this, any person can find reasonable substitutes that will ensure they are still fulfilling their nutritional requirements.

Within literature about yoga, the foods which are considered to be of great worth to the body are referred to as “Sattvic”. This term basically translates to mean “pure” and will not only be high in nutritional value but will generally be easy to digest.  On the other hand, foods which are seen as impure and with the potential to cause our bodies harm are known as “Tamasic”, which essentially means “stale”.

When a person takes the decision to make such lifestyle changes, they often discover new things about fitness and nutrition that they either weren’t aware of before or simply had no interest in. However, for those who gradually move into a vegetarian diet, only to find that vegan is the next logical step, incorporating raw and plant based foods is frequently the next. It is a commonly accepted fact that cooking food dramatically reduces the nutritional value. Therefore ensuring that fresh fruits and vegetables are included in any dietary change is a great way to really see and feel a positive difference in your body.

For people who have practiced yoga for many years and who have a deep interest in the discipline, an Ayurvedic diet is something they have experimented with. The Ayurvedic diet teaches that different body types should consider different diets depending on their physique. This teaching refers to the different body types as doshas and by finding out which one your body most closely correlates to you can easily begin eating the appropriate foods in the appropriate way. These different doshas account for digestion, circulation and exercise level variations amongst other things.

FIVE FOODS JULIE CAN”T LIVE WITHOUT:

1) Chia Seeds

2) Dark Green Leafy veg (Kale, Spinach, Romaine Lettuce)

3) Turmeric ( I put  it in everything!)

4) Green Tea

5) Avocado

About Julie: Prior to becoming a yoga instructor Julie studied in New York with Baron Baptiste, the founder of the Baptiste Power Vinyasa Yoga Institute. She then went on to train with two other Baptiste teachers before she travelled to Tattvaa Yogashala Rishikesh in India to learn more from Kamal Singh. As for nutrition, Julie is a Certified Holistic Health Counsellor through the Institute for Integrative Nutrition in New York City and also has a certification in Plant-Based Nutrition from Cornell University.

If you want to learn more about Julie then first head to her Facebook Page or over visit her website.

 

Mango, Avocado and Mint Marinated Raw Zuchinni Noodles

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 Recipe by Saskia Gregson-Williams

Raw Zuchinni noodles have changed my life, they are the ultimate raw comfort food. I love using them in my recipes, as they’re so incredibly diverse and can be used exactly like regular noodles, but are far lighter and really satisfying. I’ve talked about my love of thick creamy sauces and dressings before, which is why this mango, avocado and mint sauce is my idea of heaven. It is so blissfully creamy and sweet, but allows the freshness of the mint and the tangy lemon juice to keep it savoury.

It’s such a perfect meal, as the tamed sweetness from the mango means you don’t have those habitual sweet cravings post-supper. Because mangoes are so delicious, everyone forgets just how healthy they are too!

Mangoes are a rich source of antioxidants, high in vitamin C and fibre. They, like mint, have enzymes that aid and improve digestion. The skin-loving avocado is full of omegas and a great source of oleic acid. It contains a rich variety of nutrients including vitamin C, potassium, and dietary fibre, which helps to control blood sugar levels. Lemon juice in incredibly alkalizing, and known for its anti-cancer properties. It’s also rich in vitamin C, awesome for maintaining a healthy immune system.

So think, whilst your enjoying a delicious raw feast, your body will be brimming with nutrients!

Ingredients:

  • 4  zucchinis, spiralized (or julienned)
  • 1 red pepper, cubed
  • 2 tbsp pumpkin seeds, to scatter

For The Sauce:

  • 1 mango
  • 1 avocado
  • 25 mint leaves
  • juice 1/2 a small lemon or lime

Method:

Start by making the sauce. Simply, blend all ingredients above until smooth. Using a spiralizer, spiralize the zuchinnis (don’t have a spiralizer? Peel the zucchini into thin strips of ribbon using a peeler. Cube the red pepper. Mix everything together in a bowl, using as much sauce as you wish. Scatter with pumpkin seeds and serve.

 

Get The Recipe: Strawberry & Coconut Ice Lollies 

 

Cleanse Review: Fruveju

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Company – Fruveju

Cleanse – Explore cleanse

How many days? – 3 day cleanse

Tester – Saskia Gregson-Williams, Food Editor

What were you hoping to gleam from the cleanse?

I love giving my body a juice/smoothie day every couple of months, to give my digestive system a break, cleanse and flush out all the bad toxins. Trying out the fruveju 3 day cleanse i was excited to see how three days of bespoke Organic, Raw juices would effect my well-being and energy levels.

What did the cleanse consist of?

The explore 3 day cleanse, is designed to reset eating habits, eliminate cravings, and rest the digestive system. The Explore cleanse (in my opinion the most delicious sounding) consists of 6 nutrient packed juices. Their signature juices include Pure greens, Watermelon and Lime, Spicy lemonade, red pineapple and Cashew milk. During the cleanse you get to drink your greens twice, which i was very pleased about!

Which Juice was your favourite?

This is a tough call, i loved both the Red Pineapple and the Pure greens, but i think The Pure greens wins- as i felt it gave my body the most amount of nutrients and energy. Pure greens contained Kale, lemon, ginger, celery, spinach, cucumber, green apple and spring greens. Very green, sweet and delicious! Through juicing your greens you are able to assimilate 95% of the nutrients compare to the mere 15-20% you absorb when just eating your greens. More for your money’s-worth! This is because juice is much more easily absorbed as the process of juicing breaks down the cell walls of fruits and vegetables so that they are pre-digested already. This means that the power-packed nutrients are getting directly into your system.

How did you feel after three days?

My body felt re-juvinated, clear, light and energized. I’m not going to lie, i did miss my smoothie bowls, quinoa salads and habitual spoonfuls of almond butter- however the juices were incredibly satisfying, and after day one all cravings subsided and i felt great!

Who would you recommend this cleanse too:

Cleanses are great for those wanting to lose weight, give their body a break or to simply re-energise and boost your digestive system. This cleanse in particular  is perfect for those with a serious sweet tooth, who want to give up their sweet treats in turn for a seriously nutrient dense detox.

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reader offer30% off introductory discount for H&H readers. Coupon code is ‘FRUVEJUYEAH’. Terms and conditions apply. Subject to availability.Valid until 5th November 2013. Visit www.fruveju.com for more details.