Sweet Dreams: The benefits of sleep to your health

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Elf for Health: Day 1 of the H&H Advent Calendar

25 days of a Hip and Healthy Christmas: Tips to make this the best holiday season yet

On the first day of Christmas… Catch up on some SLEEP 

I went to a wellbeing workshop this morning and something that came out of it was that women all over are fantasising about getting more sleep. It appears that getting the recommended 7-9 hours of good quality sleep is rare these days. As soon as our lives get busy, and Christmas is the year’s busiest time of all, this seems to be one of the first things to be sacrificed. But not enough sleep has a knock on effect. Here is why getting your forty winks may be one of the best things you do this Christmas…

No Sleep = Bigger Appetite
Scientists have recently found a connection between sleep and appetite. When you are sleep deprived, your body makes too much ghrelin – the hormone that makes you hungry and it lacks in leptin – the hormone that tells you you’re full up.

Sleep For Your Skin’s Sake
It is not a myth – sleeping will improve your skin. Skimping on sleep stresses out the body which can cause the body to produce to much excess pigment that can appear as light brown patches on your face (I should know – I have them!). And I don’t need to tell you about the dark circles under your eyes – who wants those. You need to sleep to allow your body to fully absorb all the fluids in your face and to help your skin to repair itself.

Sleep to Reduce Stress
I don’t need to tell you that little sleep makes us cranky, inefficient and stressed. When you are rushing about the house trying to get everything done before you go to bed, stop and think for a moment. Say to yourself “Is what I am doing urgent and important?” If the answer is yes than you better carry on. But I am willing to bet that 80% of the time it is a ‘no’ (late night cleaning anyone?). It is much better to get the sleep, feel bright and energetic the next day and finish off what you were doing early in the morning.

Is all-natural, organic skincare really best?

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Is all-natural, organic skincare really best?

words by Harriet Chubb

 

Why are we so frightened of synthetic ingredients and how can we make our decisions about skincare, especially natural versus synthetic, when we do not feel fully informed as consumers?

What is one of the first things that you do when picking up a new moisturiser from the shelves? My guess is that you causally flip it around and glance, all at once intimidated and terrified at the mighty tome of unfathomable ingredients it lists. A habit we have most likely picked up from years of responsible food shopping, however, instead of reeling at the amount of sugar or gasping at the salt levels there is only a feeling of inferiority and blankness, for pathenol or butrospermum parkii mean nothing to us as consumers. (They mean Pro- Vitamin B5 and Shea Butter – good to know eh?).

We care as much, if not more, about what we put on our skin as we do what we eat so it is understandable why we want to put (what we deem to be) the most natural, organic ingredients possible on our skin. It feels like a sorry state of affairs however, that a growing number of us like to see what is not in a product rather than what is. Phrases such as ‘No Parabens’ or ‘No Silicones’ have become buzz-words in the natural and organic skincare industry and are what a supposedly increasingly savvy customer should look for in a skincare product. But why did such chemicals get a bad reputation and are we really better off without them?

Let’s go back over 70 years, sharp maroon lip liner and charcoal smudged smoky eyes were the latest beauty trends. Meanwhile parabens were being developed and subsequently revolutionised the beauty manufacturing process. They were formulated to stop fungus, bacteria and other nasties developing in your favourite foundation or coveted moisturiser; in fact parabens have been and still are the most widely used preservative in personal care products. It is only recently that a debate has formed between scientists and cosmetic manufacturers that investigates if parabens may be harmful to your skin. For example there have been studies showing that parabens can be present in cancerous tumours, but there is no proof that they have cause these cancerous cells. In 2004, Philippa Darbre, Senior Lecturer in Oncology at the University of Reading, conducted this test and found that 18 out of 20 samples of tissue from a breast cancer biopsy displayed parabens. Although this concludes that parabens are easily detected in cancerous cells, it did not prove that parabens cause or ‘encourage’ breast cancer to develop. In fact, the United States Food and Drug Administration, who house the Cosmetic Ingredient Review Expert Panel have actively disagreed with this study, saying that parabens are ‘safe as used’ in cosmetics. Health Canada also agrees with this statement saying that “currently, there is no evidence to suggest a causal link between parabens and breast cancer”.  In 2008 further studies were carried out which proved that there is no actual scientific evidence found to support the direct causal link between parabens and cancer. Cosmetic Scientist for Alfa Chemicals, Jennifer Cargill, (who also used to work in-house developing ingredients for Neal’s Yard) states that, as a result, the “mainstream cosmetic industry still believes that parabens are safe based on their long term use and safety records, however as the link to parabens and breast cancer has been made, most companies prefer to show that they are listening to their customers and are using different preservative systems in their products”.

Skin Expert and Cosmetic Scientist, Pauline Hili, who is the founder of organic skincare range Nourish, also concludes that the “jury is out regarding the link between parabens and cancer”.  As Jennifer said, this doesn’t mean that companies haven’t been cautious about their use in light of this research, Pauline informed me, “there has been a strong lobby among consumer groups to apply the ‘Precautionary Principle’ and have them removed from products which has resulted in a dramatic fall in their use.  None of the global organic standards allow the use of parabens”.

The simple fact is that parabens are only ever used at entirely safe levels in cosmetics – to be precise, a level of 0.3 %. Personally, this sheer lack of evidence does not put me off using my favorite cleanser. In fact, there are currently discussions within cosmetic legislation that products will soon not be able to use the ‘Contains No …’ phrase, a step that could prove to be a positive move for the industry in quelling this unnecessary deep-rooted fear that customers have. I don’t use my moisturiser because it does or does not contain parabens, I use it because it works, it feels good and it’s rich in natural ingredients.

Let’s also take a quick look at silicones. Silicones are used in products because they impart a particular ‘silky’ feel to the skin that a lot of consumers like. Again certain friends of mine are intent on avoiding these slippery customers because they are not natural; but silicones do not readily cross the membrane barrier of the skin so therefore are never absorbed, making them a very safe range of ingredients. However, as they are derived from petroleum by-products they are not found in organic skincare and are prohibited by the Soil Association (the organic standard for cosmetics in the UK). Pauline divulged that “although they are beneficial in imparting a particular feel on the skin, unlike natural oils they do not provide any nutritional value such as vitamins and omega fatty acids”. They may not provide any active benefits, but they do help the product spread evenly across your skin and leave a nice, light, powdery finish which is why they are often used in make-up. Nothing natural, yet nothing to be afraid of.

To those Hip and Healthy paraben dodging, silicon-free readers, this is not a pro-chemical monologue, it is about you feeling informed regarding the entire skincare market, both natural and synthetic, enabling you to make your own decisions. Nevertheless, it would be rude of us not to tell you what natural ingredients you should be looking out for that have had the Hip and Healthy seal of approval from both Pauline and  Jennifer. It seems that sugar is currently making a come-back in the natural ingredients lists, not only because they are natural and they are mild for the skin, but they have a strong retention for water leaving you highly moisturised as well as providing those all important anti-aging properties. Jennifer advises to “look out for ingredients with sucrose in them and of course the widely used hyaluronic acid; both made from sugar”. In other natural news, Pauline suggests looking out for any “natural fragrances, natural tocopheral (Vitamin E to you and I) and natural vegetable derived glycerine” in your beauty products; effective natural ingredients.

Hip and Healthy Ingredient Translator:

Retinol Palmitate = Vitamin A

Tocopherol = Vitamin E

Asorbic acid/ascorbyl phosphate = Vitamin C

Panthenol = Pro Vitamin B5

Benzyl Alcohol = Actually a naturally occurring alcohol found in many essential oils which has preservative properties

Cetyl Alcohol, Cetearyl Alcohol = These are often read as “alcohol” by the consumer when in fact there in no actual alcohol in them at all. They work as consistency agents in your moisturiser!

Hip and Healthy Top 5 Organic/Natural Skincare Brands

1.       Nourish – Possibly (we believe) the best organic skincare available on the market today. We wish all products told us in a clear, helpful percentage just how organic they are.

2.       Liz Earle – A Hip and Healthy favourite and the best example of the types of products written about above, this is one of Jennifer Cargill’s favourite brands also as they have a perfect balance of active, natural ingredients to synthetic ones such as silicones; “They use synthetic ingredients where they are affective and not just to bring costs down”.

3.       Neal’s Yard Remedies – They stay true to their brand with high quality ingredients, in fact their motto is, if an ingredient can be found organically they will use it.

4.       Pai Skincare – A fantastic new brand that Hip and Healthy jumped on as soon as they launched! They spend a long time researching their ingredients, so the products they put on the market are not only filled with ingredients they trust, each ingredient has a purpose in the product.

5.       A’Kin – For those who still feel intimidated by ingredients lists, A’Kin’s products all have the ‘plain English’ translation in brackets after the chemical – so you know exactly what you are buying.

One to Watch = Korres, a Greek brand which is fast becoming more well-known around the world. We are yet to test it but Jennifer assures us that “their products aren’t certified organic but they do contain a lot of natural ingredients in them, especially active ingredients which are unique to Greece where they have sourced them from collaborations with local farmers”.

Hip and Healthy would like to give special thanks to Pauline Hili from Nourish Skincare and Jennifer Cargill from Alfa Chemicals for their help with this article.

Winter Makeup Must-Haves

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Winter Makeup Must-Haves

 words by Frankie Rozwadowska

Now you know all about the best winter skincare products – it only makes sense to continue looking after your skin with makeup that nourishes, protects and withstands winter winds. What’s that you ask? Makeup that isn’t full of nasty chemicals or harsh ingredients and is actually good for your skin? Yup, it’s true. These are the essential makeup must-haves…

First stop – primer. It smoothes out fine lines and pesky pores to create an even skin-surface and is the secret to longer lasting makeup. The Youngblood Mineral Primer (£30) is not only paraben free – it’s loaded with minerals (to protect cells and rejuvenate tissue), vitamins A and E (to protect against environmental damage), and Jojoba Seed Oil (to restore the skin’s natural lipid barrier function). A luxurious silky formula – it will transform your face from flawed to flawless in a flash.

Next up, foundation. This should enhance your skin’s natural beauty, not sit caked on it a là  TOWIE…and when it comes to a complexion with a conscience – Becca is best. Hailing from Oz and a fave of many natural Aussie beauties (Elle MacPherson, Gemma Ward and Naomi Watts to name a few) it now sees the arrival of the Radiant Skin Satin Finish Foundation (£35). Coming in 18 shades, this foundation is long-wearing and water resistant (in your face wind and rain) and contains an array of ingredients to calm and protect skin – including Ejitsu Rose to improve elasticity and radiance (whilst also providing anti-inflammatory properties) and vitamin E to enhance moisture retention while protecting against pollution and free radical damage.

To set your base off beautifully – the bareMinerals  READY SPF 15 Touch Up Veil (£22) is powder perfection. It reduces shine, diffuses imperfections and protects skin from UVA/UVB rays (yes, you’re still at risk of damage despite the gloomy skies). It is also composed of positive-charged sea minerals, antioxidants and cold-pressed grapeseed oil to nourish skin. Opt for the translucent powder to wear over foundation, or use the tinted option alone for a hint of colour – both come in a compact that fits oh-so-perfectly in the palm of your hand, so you can keep shine and flaws at bay all day.

Spots, redness, and dreaded under-eye bags? The Living Nature Concealer (£16) tackles them all – New Zealand style. Made from 100% pure certified KIWI natural ingredients, this creamy concealer can be used alone to target problematic imperfections, under foundation to contour the face, or over foundation to hide bothersome blemishes. With botanicals taken only from sustainable sources, it’s even been listed as a Safe Cosmetics Champion on the Skin Deep Cosmetic Safety Database – looking good has never been so guiltless.

Panda eyes – aptly named seeing as they only look cute on a panda and no one else. The Alva Mascara (£14.35) is not only organic, it’s also vegan and made with nourishing beta glutens, wild rose oil, vitamin E and candelilla wax – making it suitable for sensitive eyes too. This makeup bag essential thickens and volumises lashes and, thanks to the addition of acacia, is run proof – meaning come rain or shine, wind or snow – this mascara magically stays put. (Alva are offering H&H readers 20% off their first order online – simply enter ONE20 at the check-out).

For a pop of colour and the perfect rosy cheek, Dr Hauschka’s Rouge Powder Accento in 03 Blushing Rose (£20.45) is blush made beautiful. Natural colour that blends seamlessly with a delicate, velvet texture whilst loading skin with a powerful potion of rose petal extract, jojoba oil, witch hazel, sage and silk powder. Brush over the apples of your cheeks for colour that’s good enough to eat.

For winter berry lips, Inika’s Certified Vegan Mineral Lipstick (£17.00) is a gorgeous creamy formula with natural shea butter and jojoba oil to moisture, protect and keep chapping at bay. Try Tuscan Tales for a classic terracotta red, or Rose Bud with its delicate pink undertones. With no harmful additives (64% of leading lippies contain lead…scary) or animal derivatives – it also has great stay-ability, making it not only weather proof but kiss proof too. Pass the Mistletoe please.

There’s not forgetting your nails – because yes, they too can be dressed up naturally. Organic Glam’s Nail Polishes (£10) come in 32 shades, including three new colours perfect for the Christmas party season. (Try Cosmic with its multidimensional glitter flakes – alone for a subtle sparkle or on top of a coloured shade for a classic ombre effect). Free from DBP, Toluene and Formaldehyde, it’s chip resistant, durable and vibrant colour for tantalising talons.

And to take it all off – Aveda’s Pure Comfort Eye Makeup Remover (£14.50) is just the ticket. Gentle enough for the more delicate eye area, it cleans with care – using soothing botanical extracts of organic cucumber and camomile. Sweep over the face and eyes and follow with any of the winter skin-care wonders for your skin that will stay happy through any season.

Winter Running Style Tips

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Winter Running Style Tips 

Nike knows how to kit out all-weather runners

As the temperature outside gets lower and lower so does our motivation to run. But running in the cold not only burns more calories (our bodies need to work even harder to keep us warm) it’s also a great way to clear your mind, get outdoors and fill your lungs with fresh air. Here are a few top style tips to make that first step out the door and into the cold that little bit easier…

Layer: Layering your tops means that you can meet your perfect temperature as when things start to hotten up  you can always remove items, but it makes the start of your run much more bearable – so you will never be to cold or too hot. I wear a sports bra, sports vest, long-sleeved dry-fit top and light-weight rain jacket.

Wear Earmuffs: I find that running in the cold weather can make my ears so cold that they hurt. Headbands make my forehead to hot and sometimes give me spots near my hairline but earmuffs are a perfect way to avoid all of that.

Running Gloves: Gloves are key for obvious reasons but I also find that when my hands are the warm the rest of me is warmer to. There really is nothing more painful than a pair of frozen fingers!

iPod Armband: Not only will it protect your iPod if it begins to drizzle, an armband just makes everything easier – it really is no fun having to hold an iPod with icy cold hands or have it banging around in your pocket.

Reflective Gear: As the days get shorter it is important to make sure that you are visible if you venture out in the dark. Reflective strips may not look like much in your bedroom, but when you are out on the road you are much more easily seen with them than without them. Try picking garments that have reflective strips on the legs or on backs of jackets. See the Nike jacket above that has one on the pocket.

The clothes above can be brought from the following sites: www.purelimeshop.com; www.splits59.com; www.hpe-shop.com; www.store.nike.com; www.activeinstyle.co.uk (for Lorna Jane).

Eat to Beat Stress This Christmas

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words by Belinda Mann

Who doesn’t get stressed around Christmas? Whatever you like to call it “crazy busy, frantic, socially popular” stress has a big impact on your physiology. But don’t get stressed more, as the Christmas season fast approaches follow these diet tips to help keep you cool, calm and collected…

Rule One: Balance Blood Sugar
The relationship between your blood sugar level and stress is a strong one. When your blood sugar levels drop too low stress hormones are released to stimulate the release of glucose into the blood stream. It’s best to eat small meals regularly to keep blood sugar levels balanced. It’s especially important to eat within an hour of waking as this makes a difference in your blood sugar response that lasts the whole day 

Make it happen: carry a small bag of nuts or low GI snack bar (such as naked bars) in your handbag to nibble on when you are caught out and haven’t eaten

Rule Two: Eat Well 
Eating a clean diet is going to put your body in a much better state to deal with stress. Load up on vegetables, fruits, legumes, nuts and wholegrains to get your through the day. If you know you are going to eat out try to check the menu before and see what healthy options are on offer. Don’t be shy to ask for something bespoke.

Make it happen: Any restaurant can add a side of vegetables or brown rice.

Make it happen at home: Try and take a day off from Christmas socialising and prepare this nourishing soup from Dr James Wilson which is designed to nourish the glands that produce your stress hormones.

16 oz green beans

1 cup chopped celery

1 zucchini sliced

1 medium onion chopped

1 cup tomato juice

1 cup spring water

2 tbspn raw honey

1 tspn paprika

1 cup chicken or vegetable broth

Combine ingredients and simmer for one hour until vegetables are tender. Add pepper to taste.

Rule Three: Easy On The Stimulants 
As tempting as it may be to reach for yet another coffee to get you through the afternoon or a chocolate bar to see you through the 3pm slump these foods are going to do you no good in the long term. See them as nutritional “credit cards”. Yes they give you a feeling of increased energy, but this is borrowed from an energy bank that has to be paid back – with interest. you can run up an energy debt pretty quickly, leaving you feeling more tired and more dependent on stimulants to get you through the day. Try to realise what your true energy levels are so you don’t push yourself so much. This applies to alcohol too!

Make it happen: for a more gentle energy boost try yerba mate tea or matcha green tea.

Rule Four: Don’t Skip the Gym
Exercising is a great way to disperse any pent up emotions and release stress. Schedule in a yoga class too (spend extra time in savasana if possible!)

Make it happen: even with a 10 minute run you going to feel miles better.

Rule Five: Sleep!
Sleep is key to keeping stress levels in control. Without enough sleep your body is already physiologically in a state of stress, meaning that it doesn’t take much to tip you emotionally.

Make it happen: on the weekend try and sleep between 7am and 9am it’s thought that this is the most restorative time for the adrenal glands (where the stress hormones are produced).

If the thought of trying to schedule in time to eat well on top of your xmas to do list is enough to stress you out then you might want to consider getting some help in. which-detox.com can help you find which detox or healthy food delivery is best for you and most companies do one or two day plans for when your diet has slid and you need a little help.

Mid-Winter Health and Beauty Do’s

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Mid-Winter Health and Beauty Do’s

words by Sadie Macleod

Winter and I do not get on. Chapped lips, cracked hands, frizzy, fly-away hair not to mention dull skin and pasty legs are all part and parcel of this ‘festive’ season for me. So I have spent many years trying to combat the effects of winter and finally think I have come up with a few solutions that help me to tackle the year’s colder months head on. Here are just a few of my winter do’s…

Sleep More:
There is a reason that doormouse go into six month’s hibernation now. Sleep is particularly crucial at this time of year. It is all to do with preparing our body for the winter to come and the amount of sleep we get is, of course, directly linked to our energy levels. It is recommended that we get eight hours of sleep a night. The best sleep is that before 12am, so try and get into bed as early as possible, even if it means reading for a bit before you are tired. If you have trouble sleeping there are a few things you can do. Neal’s Yard make a wonderful Sleep Kit, which includes calm-infusing camomile tea, lavender remedies to role and Unwind flower essence (£26.25). Buy it – you won’t regret it. Also, another good trick is that if it is the thoughts in your head that are keeping you awake then keep a notepad by your bed and write them all down before you close your eyes. You will sleep much easier knowing that you won’t forget them come morning.

Stock up on Vitamins:
Make sure you stock up on as many vitamins and minerals as possible. Vitamin C is your absolute go to this season as it is the best possible ways to boost your immune system (plus it is great for the skin – bonus). The best sources of Vitamin C are found in strawberries, kiwis, oranges and guavas, but since guavas aren’t the easiest thing to get hold of and it’s not the season for strawberries, the best way to do it is to take a supplement. My go to brand of supplements is Viridian (www.viridian-nutrition.com) as their products are reliable, fantastic quality and the packaging is pretty (perhaps not as important as the first two – but makes buying vitamins more fun).

Treat Your Hair:
Central heating can cause our hair to frizz, fly, knot, dry and break – not to mention that this is all on top of the damage that has been done to it all summer. Aveda has the answer – something that I swear by that will get your locks looking luscious and lovely in no time at all. Damage Therapy Intensive Restructuring Treatment is a weekly treatment that is formulated to deeply penetrate the hair helping to repair it from root to end. It contains quinoa protein too, which will also give it extra shine. Apply from root to end after shampooing and leave on for 5 minutes for best results, then rinse and voila!

Health Speak with Health Loving Yogi, Sophie Peach

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We talk to the  yoga goddness who loves her kitten, tries not to snack and would be lost without her iPhone… read on to find out about how she stays just so hip and healthy

Sophie Peach is a an expert yoga teacher that specialises in Ashtanga and teaches all over London having completed her Teacher Training at the original YogaWorks in Santa Monica. She has recently just released a book called Yoga Home Practice Plan and an iPhone app to enable people wanting to develop their own personal practices from home.

What is the first thing you do in the morning? 
These days, my kitten wakes me up by padding my face, telling me to ‘get up and feed me!’ So I feed her, and then off I go to do my own yoga practice.

What do you eat for breakfast?
Plain greek yogurt topped with manuka honey, coffee and juice. Sometimes we have brioche toast and butter.

What is your work place like?
I teach yoga, so my workplace is a big studio room with a wooden floor. The energy of the yoga students tends to really make a place – so it doesn’t matter what the place looks like. My fantasy though is to have my own studio with sprung wooden floors, and a water feature with fish…

What do you eat for lunch?
It depends on my schedule that day, but I try to have some sort of protein with cooked greens or salad.

Do you snack?
If I a get desperate I have some fruit or some nuts with honey. I always sit down to have afternoon tea though: some green tea with a piece of chocolate!

What do you have for supper?
Supper is similar to lunch. I aim to always have ‘something green’ and eat the least processed available option. I practice ashtanga 4-5 times a week so I need to keep my diet clean to stay strong. Basically, the body has to work extra to get rid of excess salt, sugar and all the additives and other unnecessary rubbish put in food. I try not to be obsessive though and, if I am out with friends, I’ll go with the flow and eat whatever everyone else is eating.

How did you get into yoga?
When I was five my cousin bought a yoga book and I remember looking at the pictures and attempting lotus! I loved that book and made many, many attempts growing up to complete that series… Hence my motto (see below)!

How does yoga make you feel?
If my mind is festering about something, yoga gives me perspective (and occasionally clarity!) Over the years it has helped me develop my focus – helping me to concentrate effort on things that really matter to me.

What is the most important part of yoga to you?
To start with – the most important thing for me was to develop a consistent personal practice. Even if it was only 10 minutes a day.

Do you do other forms of exercise?
People are always asking me that. ‘Do I need to do weights?’ or ‘something aerobic?’. Ashtanga yoga was designed to keep the body fit (and extend lifespan), thereby setting the mind free from worldly concerns (like back ache, or snacking) and explore ourselves and the world around us. With the exception of a whole lot of walking around central London, I don’t do any other form of physical exercise. In my personal experience, a good yoga practice has everything the body needs to stay in top form. It’s aerobic, weight bearing, and creates a strong yet flexible physique. However, not all yoga is the same – there are many diluted yoga forms which will not have much effect. It needs to be a consistent practice as well.

What is your skincare like?
Basic! I use organic Weleda products (rose or almond) and pure coconut oil. When I do buy make up – I splash out on Chantecaille as I like the texture and colour of their products.

What do you like wearing to do yoga?
Black leggings from Topshop and white bra tops from Sweaty Betty. When I teach, I wear a cashmere hoody to keep warm.

What is your biggest luxury in life?
Travel. It’s been a few years since my last big trip and I’m getting itchy feet…

What three things can’t you live without?
iPhone, yoga, hot water bottles (not necessarily in that order)

What motto do you live by?
The triumph of hope over experience.

www.yogaprogramme.co.uk

If you only do one thing this week… Book a healthy holiday (with Queen of Retreats)

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Short days, cold nights – we feel like booking a break that will benefit mind, body and soul. Spa journalist, author & founder of www.queenofretreats.com Caroline Sylger Jones shares six of her favourite luxury health breaks in the UK

The Detox Break – ila spa emotional detox, various venues

Run by the founder of organic ila skincare Denise Leicester, this is a wonderful retreat where you learn to focus on what is ‘right’ with you rather than what is wrong. Learn how to use chakra yoga, meditation, Nordic walking, journaling and chanting to truly relax. Add delicious daily ila spa treatments and long private baths with Himalayan salts and you won’t want to leave. The next five-day retreat runs at Chewton Glen in Hampshire from 10 March 2013.

The Yoga Weekend – Yeotown, North Devon

Yeotown is an unexpectedly contemporary haven in a lush, rural setting, which offers fresh and fun long weekends mixing yoga with earthly pleasures – come for yoga sessions with cooking, surfing, belly dancing, raw chocolate or live music and learn how the practice can permeate all aspects of life. You can expect power showers, underfloor heating, decent beds, great treatments with local therapists – the next fresh and fun weekend is over near year from 29 Dec to 2 Jan 2013, a yoga and wine break called Vinyasas & Vino.

The Spa Break – Limewood spa hotel, Hampshire

This country house hotel in the heart of the New Forest National Park is a genuinely delightful mix of the chic and traditional. The Herb House spa in the grounds is elegant and beautifully equipped, and offers day spa packages as well as health and fitness retreats. Lovely long walks, cycle rides and horse-riding through the forest are on your doorstep, and the food everywhere is divine.

The Healthy Holiday – Revive week at Hotel Tresanton, Cornwall

Hosted each year at the elegant Hotel Tresanton at St Mawes in Cornwall, ‘Revive week’ is a spa holiday that combines expert nutritional advice, healthy eating, body work and treatments with plenty of time to relax in the surroundings of this elegant, boutique hotel and enjoy the sea air. The week features talks by Dr Mariano Spiezia, the Italian medical doctor, homeopath and herbalist who founded Spiezia and Inlight organic skincare. The next week runs from 24 Feb-3 March 2013.

The Life Coaching Break – The Retreat at Witherdens Hall, Kent

You’ll be the only guest at this tranquil retreat just an hour from London, where you stay in a sweetly converted contemporary barn. Go for local walks, relax and pad about in your PJs, and arrange a schedule of treatments with carefully picked local therapists – the signature facial with Marilyn and the life coaching sessions with Louise come especially recommended.

The Ayurvedic Break – Wellbeing Escapes at The Scarlet, Cornwall

The Scarlet is a refreshingly different, rather fun and totally unpretentious place to relax that offers dedicated three night, four day wellbeing escapes throughout the year featuring Ayurvedic rituals and treatments. Set above the romantic, wind-swept beach at Mawgan Porth, it has contemporary interiors, impeccable eco-credentials, upmarket comfort food and laid-back, friendly staff.

Ask for more information or book any of these health breaks at www.queenofretreats.com

About Caroline Sylger Jones

Author and journalist Caroline Sylger Jones is the founder and editor of www.queenofretreats.com, which offers independent reviews and advice on spa breaks, retreats and healthy holidays. Caroline writes regularly about spas, retreats, and healthy holidays for national newspapers and glossy magazines, and is the author of Body & Soul Escapes and Body & Soul Escapes: Britain & Ireland (Footprint Books).

 

Five of our favourite (super) foods that everyone should have in their home

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Five of our favourite (super) foods that everyone should have in their home

words by Sadie Macleod

The Pulse: Lentils

These lovely little green things often get a bad rep for being the ultimate “hippie” food. But there is a lot more to them than meets the eye. For starters they are packed full of fibre, especially soluble fibre, which is fantastic for digestion and keeping blood sugar levels stable. This in turn will help you feel fuller for longer as you won’t experience the sugar spikes that cause you to be hungry again. One cup of lentils also contains 18g protein and 37 per cent of your recommend daily intake of iron. Lentil’s are also an incredibly versatile food. You can use them to make a healthy curry, or turn them into a dhal. Lentils go particularly well with turmeric (more of that later) and I also love teaming them up with coriander. You can even turn them into burgers! And if you buy the dried version they will last in your store cupboard for ages.

The Spice: Turmeric 

Best known as a spice used in curry, turmeric is pretty much a staple food in India – and we urge you to make it one too as it is also an incredibly healing one. It is a bright yellow spice and the compound responsible for this, called curcumin, also contains all the health benefits. These include, phenomenal anti-inflammatory properties, which have been proven to be as effective, and in some cases more so, than prescribed drugs (without all the nasty side-effects). This makes it the perfect thing to introduce to those suffering from arthritis and even cancer (where the research reveals how fantastic the spice is at reducing tumor sizes). Turmeric is even great for calming inflamed skin conditions such as eczema.  Try adding yours to scrambled eggs for a hip and healthy breakfast – or lentils!

The Protein: Wild Alaskan Salmon

Salmon is not only one of the easiest fishes to cook (it goes with just about everything) but it is also packed full of skin and hair loving omega 3s. Wild Alaskan Salmon in particular contains one of the best sources in the world due to its diet of krill, which also gives it its exotic pink colour due to a natural carotenoid found in krill. One three ounce serving of salmon contains more than 18 grams of protein plus potassium, selenium and even vitamin B12 (important for nerve and blood cells).

The Vegetable: Kale

Although not as well known as spinach and cabbage, kale is often regarded as an antioxidant superstar amongst leafy greens, from those in the know. And for good reason. Kale is bursting with calcium and iron, not to mention vitamins A, C and K. One cup of kale only has 36 calories and per calorie has more iron then beef! It also contains seven times the beta-carotene of broccoli. Kale can be eaten raw (and tastes great with pomegranate seeds) but if you have never had it before we suggest lightly steaming it.

The Fruit: Goji Berries

Having been used in Chinese medicine for over hundreds of years, goji berries must be doing something right. They are full of antioxidants and have been hailed a worthy superfood by many nutritionists. Not only are they made up of over 18 amino acids but they are also a rich source of vitamin C. The best kind come from Tibet and are organically grown. We like to add ours to salads, porridge, quinoa dishes and even glasses of water (the berries act as a natural flavourer).

All these fab foods also make a great meal when combined together. The goji berries add a nice sweet flavour to the lentils and salmon and the turmeric helps the whole meal to taste incredibly exotic.

The Low Down on Pilates

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words by Katherine Pentecost

What is Pilates all about?!

Pilates…so much to say so little time! Pilates used to be called “Contrology”, and was invented by Joseph Pilates. Derived from his experience in various forms of exercise such as yoga, gymnastics, weightlifting and martial arts, Jo Pilates used his method of mind and body conditioning religiously to keep his body strong, having suffered from ill health during his adolescence. During the war Joseph Pilates also taught patients – his theory was to keep them moving to keep them healthy… most of the time he was right.

Pilates is a low impact form of exercise that works at strengthening core muscles and stretching tight ones thus rebalancing the body’s alignment and correcting posture. Athletes, golfers, swimmers and many more sports people are now using Pilates as a major component of their training. What is great about Pilates is that it’s suitable for everyone – it can be slow and gentle or dynamic and intense. So whether you’re recovering from an injury, want to tone up, or already strong and fit, there’s something for everyone.

So that’s the general principal, and the most commonly form of Pilates found in the UK is matwork. As the names suggests this is performed on a mat similar to those used in yoga. It can involve small equipment such as balls, bands and free weights and gives you the freedom to practice anywhere and everywhere!

So what’s the difference between matwork Pilates and reformer Pilates?

Definition of REFORM : “to put or change into an improved form or condition; to amend or improve by removal of faults, reversion to a pure original state, to repair, restore or to correct”

The Reformer is a machine used in Pilates that has springs, ropes, pulleys all attached to a moving carriage to give resistance to Pilates matwork exercises. We use it because it creates a closed chain environment, which means you have more contact between your body and something solid allowing you more body awareness in terms of where your body is in space. This helps you to be better aligned and therefore work your joints in the most healthy and effective positions. Depending on what levels of resistance you choose it can make basic exercises more challenging or on the other hand offer support in more advanced exercises.

Top Five Tips for attending your first Pilates class…

1. You would expect to make mistakes learning a new language… Pilates is no different! Don’t worry if it feels a little alien, it can seem complicated to start but precision of movement is what’s so beneficial for your joints and good muscle recruitment.

2. We say relax! Sometimes less is more so try to leave the tension at the door to allow yourself more freedom of movement in class.

3. Don’t judge a book by it’s cover. Pilates has many stigmas attached to it, such as it’s only for dancers, it’s all about breathing and connecting your pelvic floor and the list goes on… the truth is you just need to find a class that’s the right level for you and a teacher you get on with!

4. Breathe. Holding your breath will leave you bracing and hinder your movement. If you find breathing patterns tricky to follow, just move your body and trust that the breath will come later.

5. Be comfortable. Wear something that isn’t going to make you feel self conscious and, on a practical level, isn’t going to dig in (avoid clothing with zips and buttons where possible).

Questions? Email Katherine at [email protected] or visit www.shoreditchpilates.com

Winter Wonder Beauty Products

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Winter Wonder Beauty Products

words by Frankie Rozwadowska

Days are shorter, temperatures are lower, and woolly tights are out in force. It’s official – not only has winter arrived but dry flaky skin, chapped lips and parched locks also make their annual appearance. With a combination of bracing winds, icy cold air and central-heating, our skin is subjected to a serious moisture attack, making these winter woes almost impossible to avoid. But don’t panic – the change in season doesn’t have to mean straw-like hair and red raw skin – these winter wonder products will leave you looking less abominable snowman and more Snow White in no time.

Flaky Skin:

There’s only one way to rid yourself of dry flaky skin – exfoliate, exfoliate, exfoliate. Buffing away dead skin reveals new fresh cells underneath and stimulates cell renewal by getting the blood pumping, which in turn means less signs of ageing. Bonus. It also unclogs pores, preventing spots and blockages from forming, and helps your moisturiser to work more effectively. If you’re patting yourself on the back thinking, yes! I do that already with my loofah! Then listen up. Loofahs and mitts are a breeding ground for bacteria – not exactly something you want to be scrubbing your skin with…

Instead opt for a gentle scrub that will not aggravate sensitive skin – like the Sai Sei Mineral Invigorate Body Scrub (£28). Infused with apricot seeds, refreshing water bamboo and sasa veitchii extracts, it buffs away impurities and dead skin flakes whilst improving skin tone – leaving skin silky soft and invigorated.

For your face, the Nuxe Gentle Exfoliating Gel (£16) has 100% natural origin exfoliants (grains of lychee seeds and walnut shell powders) and contains extracts from the Damascena Rose – one of the richest sources of active molecules that soothe and soften skin. And it smells divine. But take note – don’t go exfoliating crazy. A couple of times a week is enough – you need to allow your skin time to regenerate.

Dry Skin:

With drier air both outside and in, skin is less able to retain water – so give it a helping hand with these hydrating healers.

For the body, the Saaf Eraser Body Oil (£35.99) is the ultimate skin-saviour. A luxurious blend of Rosehip Seed Oil, Safflower Oil and Mandarin essential oil not only increases the moisture content of the skin, but reduces the appearance of raised scar tissue and stretch marks whilst reducing uneven pigmentation. Oils are easily absorbed by the body, so it will not leave your skin feeling greasy – instead just supple and smooth.

Ahava’s Comforting Cream (£35) rids your face of redness and soothes irritations caused by winter weather by fortifying the skin’s natural barrier and providing deep hydration. With Dead Sea Mud to nourish, Narcissus Tazetta Bulb to smooth and protect, Tomato Fruit Extract to defend the skin against damage and Flaxseed Oil and Vitamin E to raise moisture levels and fight free-radical damage, it ticks all the right boxes.

For a more concentrated moisturising product, the Eve Lom Moisture Mask (£65) is an intense boost designed for when skin is feeling extra dehydrated or thirsty. It restores moisture balance whilst preventing future water loss and increasing cellular renewal for a radiant, glowing complexion. Simply leave on for 15 minutes et voilà – skin as soft as a silk

Parched Locks:

Central heating and winter winds = dry static hair and frizzy flyaways. Not a good look. Which is why Ojon’s new Rare Blend Oil (£29) is a must. Boasting not one, not two, but seven natural oils sourced from Tahiti’s tropics to South America’s rainforests, it repairs damage, provides intense hydration and tames frizz. It also smells like a dream – with notes of creamy, sweet Tonka Bean, Cocoa Butter and fresh, uplifting Bergamot. Heaven for your hair.

Chapped Lips:

You can’t hide a prickly pout – but you can prevent it. The multi-award winning Lanolips 101 Ointment (£11) is 100% pure, natural and fragrance free, and holds up to 200% of its weight in moisture. Clever. It also works a treat on minor burns and cuts, and is gentle enough for the most sensitive of conditions. Very clever. Melt between your fingers and butter up your lips for the smoothest of smiles.

Raw Hands:

Sore and raw = snore and bore. A problem that seems to happen winter after winter. But not when you’ve got the Neal’s Yard Citrus Hand Softener (£15). Imagine enveloping your hands in velvet – it’s that good. With ingredients tasty enough to eat (avocado, blackcurrant seed and coconut oil), this nourishing formula works with Shea nut butter to moisturise and encourage repair. It’s magic for mitts.

Brittle Nails:

When it comes to brittle nails and flaky cuticles – The L’Occitane Shea Butter Nail & Cuticle Cream (£12) quite literally, well, nails it. Containing nourishing Shea butter and the softening and strengthening agents of myrrh essential oil, and honey to reinforce the nails and soften the cuticles – nails become stronger and dry skin disappears.

Healthy Chinese Food: Steamed fish with wan yee, lily flowers and red dates

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Steamed fish with wan yee, lily flowers and red dates

 recipe by Hannah Chung (www.cookeatdream.blogspot.com)

This recipe uses 3 main traditional Chinese ingredients with unique health benefits. Eaten together with fish, they can replenish the blood and reduce cholesterol. Here is a quick breakdown of the ingredients:

Wan yee is a type of black fungus, full of vitamins and low in calories. It’s flavourless but great for absorbing other flavours and has a soft yet crunchy texture. Lily flowers can relieve coughs and has a slightly sweet, earthy taste. Red dates are jam packed with vitamins, iron and calcium, all of which nourish the blood. They’re sweet and have a complex flavour, which can overpower at times so use sparingly. All of these ingredients are available at local Asian stores where you will find them in the dried section.

Any white fish can be used for this recipe and it can be filleted too, but using a whole sea bass is more traditional and gives the dish extra flavour.

Serves: 2-4

Ingredients:

1 whole sea bass approx. 350g (cleaned and gutted)

1 thumb-sized piece of ginger (sliced)

small handful dried wan yee

8-10 dried lily flowers

3-4 dried red dates

1 spring onion cut into large pieces

1 teaspoon soy sauce

pinch of sugar

1/4 teaspoon cornflour

1 teaspoon oil (any flavourless oil)

Method:

Soak all the dried ingredients in the same bowl with warm water for around 15 minutes. Once soft, deseed the red dates and tie individual knots on the lily flowers, as this will create a better texture. Drain them and add the soy sauce, sugar, cornflour and oil. Place the fish on a plate ready for steaming and lay the ginger slices over and inside the fish. Add all the marinated ingredients on top and finish with the spring onion. You can steam the fish in a wok full of boiling water with a steamer stand or alternatively use a steamer. Once the water is at boiling point, steam the fish for 7-10 minutes, depending on the size. It’s ready once the meat has turned white and flaky. Splash a little extra soy sauce over the fish just before serving.

Rainbow tofu

This is an incredibly easy and colourful way to serve tofu. You can substitute the vegetables depending on what you have available.

Serves: 2-4

Ingredients:

2 blocks of silken tofu (sliced around 5cm thick)

1 red pepper

1 yellow pepper

bunch of green beans

1 carrot

2 spring onions (finely chopped)

1 clove garlic

1 red chilli

1 teaspoon Shaoxing rice wine (or dry sherry)

1 teaspoon oyster sauce

pinch sugar

1 teaspoon cornflour

handful of coriander

Method:

Pre-heat your oven to 180°C and dice all the vegetables into small pieces to roughly the same size. Fry the garlic, chilli and the white parts of the spring onions in a frying pan with a little oil. Add the carrots and fry for a few minutes before adding the rest of the vegetables. Add the Shaoxing wine and a tablespoon of water and cook for a further 5 minutes. In a small bowl, mix the cornflour with about 2 tablespoons of cold water with the oyster sauce and sugar. Pour this in the frying pan and stir until you get a silky sauce. Place the sliced tofu on a slightly greased baking tray and spoon the vegetables on top. Bake for around 10 minutes until the tofu is golden brown. Serve with the green parts of the spring onions and some freshly chopped coriander.

A tip on making the perfect rice

A general rule for the amount of rice to use is around a handful and a half of rice per person. Around 1 tea-mug-ful of rice will be enough for 2 people. Put your rice in a saucepan and wash the excess starch out of it. Get your hands right in rub the rice clean and then run it through water until the water runs clear. Drain the excess water but don’t bother using a colander here; just tilt most of the water out of the pan.

The ratio of water is always: 1 part rice to 2 parts water but if you’re not sure, use the finger test. The level of water over the rice should just come up to the first joint of your finger. Put the saucepan on a medium heat until it boils, then turn the heat right down and gently cook the rice with the lid on for about 10-15 minutes. Take the saucepan off the heat and then let it sit with the lid still on for a further10-15 minutes so that it steams. The result should be light, fluffy and slightly sticky rice.