For more information or to book visit www.chayayogaretreats.com or you can email Daisy at [email protected]
Perfect Presents for Yummy Mummies: Mothers’ Day Beauty Ideas
Not sure what to get your wonderful Mummy for Mothers’ Day? Look no further… these little beauties will have her feeling a million dollars in no time says Frankie Rozwadowska
In light of this Sunday being Mother’s Day, we decided to focus on all the mums-to-be and the new mums out there. Being pregnant is a time when products are of particular importance – they help you relax, ease aches and pains, and nurture your skin and body at a time you need it most. It’s also when natural ingredients should be at the top of your beauty shopping list (not just your food one) as our bodies absorb whatever lotions and potions we rub into them. So whether you’re expecting or your little person has already arrived (or neither and just want to treat yourself!) these pregnant-perfect products will leave you looking and feeling like a yummy mummy faster than you can say pass-me-the-nappy-sack.
The Belly Beautifier: Burt’s Bees Mama Bee Belly – (£13.99)
This completely natural and fragrance-free formula is the ultimate way to moisturise and nourish your body and bump. With shea butter to soften and keep skin sumptuously supple, it also helps improve elasticity – something that’s of particular importance as your skin stretches. Add to this cocoa and jojoba butter, and you have a nurturing cream that will keep your belly and body bee-utiful.
The Stretch Mark Saviour – Pai Skincare Pomegranate & Pumpkin Seed Organic Stretch Mark System – (£45.00)
Put a stop to stretch mark stress and scarring with this organic dual-action super system. There’s a buttery cream to use in the morning (which drives water deep into dry and tight scar tissue to minimise damage) and a rich and replenishing oil to use a night (which intensively conditions and softens skin). Together they prevent and improve the visible effects of stretching whilst providing skin with a whole load of goodness (vitamins, antioxidants, omegas and essential fatty acids). The result? Skin cell structure is protected and regenerated, helping it to stretch and bounce back into shape without signs of damage. Remember how amazing Natalie Portman looked during her pregnancy? This was her secret weapon, so make it yours.
The Face Freshener – Bloom and Blossom Rejuvenating Facial Spritz – (£15.00)
Hot flushes and increased body temperatures are no match for this soothing and conditioning facial spritz. There are 11 natural ingredients working towards total rejuvenation, including uplifting lime oil to tone and act as a natural antiseptic, gotu cola leaf extract to regenerate and decongest, horsetail leaf extract to increase collagen production, mantle extract to improve skin elasticity and provide anti-inflammatory properties, and aloe vera to soothe and condition Simply spray throughout the day for instant refreshment. It’s blooming brilliant.
The Leg Lover – Mama Mio Lucky Legs Serum – (£16.00)
Feet and legs need a lot of loving during and after pregnancy, as they are left feeling swollen, heavy and exhausted. This instantly cooling serum leaves legs feather-light whilst reducing discomfort and helping circulation. There’s spearmint to cool, refresh and reduce dilated capillaries, chamomile to heal and reduce puffiness, and menthol to ease muscular discomfort. Not forgetting the special blend of safe, essential plant oils to provide natural antiseptic, help varicose veins, and tone and reduce fatigue whilst soothing, refreshing and healing. The result? Pregnant perfect pins. Oh Mama Mio – how can we resist you!
The Best for Breasts – Love Boo Bosom Buddy – (£18.99)
Boobs too have a lot to go through during pregnancy, but this ‘bra in a bottle’ will help create a perkier pair with its natural ingredients. Centella and ginkgo biloba help to firm and improve elasticity, and argan oil softens, smoothes and tightens the chest area – reducing the appearance of stretch marks whilst lifting, firming and healing. It makes for one beautiful bosom buddy.
The Relaxer – Neal’s Yard Remedies Mothers Bath Oil – (£14.75)
Give your bodies a break with a bath – the perfect way to relax, unwind, and take any excess strain or stress away from your limbs. This gorgeously fragrant oil is infused with relaxing essential oils (all pregnancy safe) including bergamot, lavender, ylang ylang and apricot kernel. Not only does it boost skin’s suppleness, it soothes and conditions whilst encouraging a sense of well-being and tranquillity – the ultimate way to nurture any mummy and mind.
Image from Vogue Spain
Skiing in Chamonix, Hip and Healthy Style: Find out why skiing is seriously good for you
words by Sandra Smiley
The French ski destination Chamonix attracts a pretty diverse clientele. Owing to its accessibility, though, it has become a particular favourite of the weekend warrior set (flights land daily at Geneva airport, just a two-hour drive away). A youthful crowd, all chanting the mantra ‘work hard, play hard,’ makes for a lively après-ski culture. But the sporting is also great— a fact easily forgotten a couple of glühwein in. Here are some tips on enjoying Chamonix while keeping fit, healthy and hangover-free.
Winter sports are amazing exercise, raising your heart rate and working multiple muscle groups. A good night’s sleep is of utmost importance then, so choose accommodation wisely. Chalets are cozy, and congenial with the right mix of guests. Some are a bit far from centre-ville, however; so if you wish to minimise time between bar and bed, consider a centrally-located hotel instead.
On the mountain, meal choices are limited and not always the leanest. “Typical ski-resort food tends to be fairly stodgy, high in carbs and fat,” says nutritionist Ruth Tongue. “But when you’re skiing, your main energy source will be carbohydrates and you need to top up your stores.” Good options are vegetable- or tomato-based pasta with a protein, soup with bread, or a jacket potato with salad, she says. Just be warned that food can get pricey on the piste: you’re a captive buyer 2000 metres up, which might mean spending a small fortune on a slice of tartiflette.
One is spoilt for choice when it comes to runs: all told, Chamonix offers over 100 km of trails plus interminable off-piste opportunities. To avoid injury, select slopes appropriately. Set against the backdrop of breathtaking Mont Blanc, Le Brevent boasts a number of pleasant hills suitable for beginners. The red and black runs on the Grands Montets, by contrast, are not for the faint of heart or hungover.
Chamonix’s slopes make it a must-visit for the health-conscious traveller. It’s also one of the few places where, on a Friday night, you’ll find half the population out clubbing in deerstalkers and puffer vests. To get the most out of Chamonix, eat well, keep the drinking in check and don’t push it too hard on the piste. The season lasts until May, so there’s still time to kit up and fly out. Chamonix might have a reputation as a sub-zero Ibiza, but you can have your fun and even ski a bit, too.
Q. How many calories do you burn per hour skiing?
A. Lots – a 70 kg person can burn anywhere from 350 to 600 calories an hour.
Q. What’s the healthiest pre-ski meal?
A. Filling foods that will release energy slowly throughout the day are best. Nutritionist Ruth Tongue recommends eggs on wholegrain or rye toast, porridge or Bircher muesli. Also, a glass of OJ or fresh fruit salad will top up vitamin C levels and keep the immune system in shape.
Q. How about the best things to eat après-ski?
A. “The top three food groups to always combine après-ski are carbohydrate, protein and anti-oxidant rich vegetables,” says Ruth. Red wine is a good source of anti-oxidants, but too much can sap your body of nutrients, making you more prone to illness.
Q. What muscle groups does skiing work?
A. The crouching position skiing involves targets the buttocks, thighs and hamstrings, while keeping steady puts the core stability muscles to use. Using poles also works the arms and shoulders.
Q. What are good pre-ski exercises?
A. Core strengtheners such as planks and balance board work, and leg workouts like squats and lunges will whip you into shape.
Liz Earle’s Detox Tips for Spring Ready Skin
When I was first told that fasting on a fruit only diet would give me more energy, or that giving up some of my favourite foods and cups of coffee would leave my skin glowing, I was skeptical. But the principals of detoxification are based on traditional “cures” practiced by European naturopaths for centuries. Giving up certain foods, or existing on fruit alone for twenty-four hours, is not hard, especially when the benefits are so great. I now give my system a regular detox boost, even if it is only over the weekend. A short detox programme is a great way to feel more energised and refreshed. It is the perfect way to revitalise the body, renew energy levels and restore glowing skin and when you have finished you will feel far fitter and healthier and motivated not to return to bad habits.
Better Breakfasts
Starting with a healthy breakfast is not only the best way to boost energy levels for the day ahead, but is an easy, positive and delicious daily start to a new you. Refined sugars, found in most breakfast cereals, are the first thing I give up if I’m embarking on a health spring-clean and cutting them out gives me far more sustained energy throughout the day. On cold winter mornings, I switch to a bowl of porridge made with water and sweetened with honey, complete with a sprinkling of sunflower seeds. Or if I’m craving for something fresh, I opt for chopped fruit and berries with a dollop of natural yoghurt. You also can’t beat a protein-packed organic boiled egg that also contains useful vitamins A, B-complex and E, as well as minerals such as zinc, served up with toasted wholemeal soldiers and a glass of orange juice (vitamin C will help increase your uptake of iron from the egg yolk).
Midday Meals
Not only is eating soup (of any kind) a good way to get various vitamins and vegetable fibre in a simple, healthy way, it’s also been proven to help shed a few pounds. This is because when food and water are finely mixed to make soup, they enter the stomach together and stay held in a homogenised state as they pass through our intestines. The increased volume of water and semi-solid food then stays in our system for longer than if we were eating food and drinking liquid separately, so we feel fuller for longer. According to researchers at Nottingham University, this means we are much less likely to over-eat. This is especially true of whizzed-up blended soups which reduce hunger-pangs the most due to this homogenisation effect. Never more useful than at this time of year, I’m swapping lunchtime sandwiches for a simple home-made soup and even pop mine into a thermos if I’m out and about, so I don’t miss out on the health and beauty benefits.
Winding Down
If a little overindulgence has left you feeling a little ‘liverish’, you might like to try a ‘liver wrap’ – a simple but highly effective way to stimulate the detoxification process in the liver. You will need: A hot water bottle, a flannel and a small fluffy towel. Wearing just a dressing gown, gather everything together and lie down somewhere comfortable. Start by applying the cold damp flannel to the right-hand side of your body just beneath the ribcage to cover the liver area. The coldness felt by the skin briefly lowers the temperature of the tissues beneath and your body’s reflexes respond by increasing circulation in that area. Next, place a really warm hot water bottle on top of the damp flannel to retain moisture and stimulate the autonomic nervous system. This in turn boosts blood flow to the liver and supports its detoxification activity. Cover the hot water bottle with a soft towel and rest on a sofa or go to bed. This is a useful therapeutic treatment to carry out at bedtime and you can even fall asleep with the hot water bottle in place. Otherwise, simply put your feet up and rest for 30 minutes (the longer the better). Three things to love about the liver wrap – it’s inexpensive, simple and it works.
You can follow @LizEarleMe on Twitter for more tips on wellbeing
Also check out our Hair Heroes! Read More
Image from fashiongonerogue.com
CUT THE CRAP (that is caffeine, refined sugar, alcohol and processed foods)
This coin of phrase was first established by the wonderful James Duigan, personal trainer to the stars cum wellness warrior extraordinaire. He swears by this, and if his gorgeous bodies (Elle Macpherson, Rosie Huntington Whitely) are anything to go by we are willing to listen! Duigan believes that it is the CRAP that cause our bodies to cling on to fat – not fat itself.
CUT THE CAFFEINE
Excess caffeine will stimulate the production hormone cortisol, also known as the stress hormone. We have all heard about the adverse effects stress can have on our bodies (especially when it comes to that middle tyre) and that is because cortisol is a fat-storing hormone. To explain why, let’s go back to the cave man era. Cortisol is the fight or flight hormone that helps us to respond to a stress event quickly, but the problem with it today is that we are much less active. So, now when our bodies are flooded with cortisol (whether brought on by coffee or stress at work), instead of instantly burning it off by running away, we actually then proceed to sit down all day long behind our desks. So the hormone then just stores the fat, which it was about to use as energy.
SWAP FOR: Green Tea, although this has caffeine too it has it in much less quantities and has a host of antioxidant benefits too.
IF YOU MUST: Drink coffee about half an hour before a work-out and put all that extra energy to good use.
CUT THE REFINED SUGAR
Sugar has a similar effect on the body as heroin. Sound to extreme to believe? Lets look at the similarities. They are both manufactured in similar ways. Heroin starts out as opium, extracted from the poppy and the is refined into morphine before finally being converted into heroin. Sugar starts its life as juice pressed from the sugar cane but then is refined into molasses. It is then further refined into brown sugar and then stripped into even sweeter white sugar, and thus no longer containing any nutrients from the original plant – just like heroin. Our bodies then have no idea how to process it as it is no longer a natural substance but something that gets it all confused. So it stores it as fat. And then it makes us want more. Vicious cycle. And its everywhere. So be vigilant and knock your sugar addiction on the head.
SWAP FOR: Organic agave. It’s sweeter than sugar so you need less. It is natural (it comes from the cactus plant) so your body can process it easily and the GI is much lower than that of sugar.
IF YOU MUST: Don’t use it as a reward as this gets you off to a very negative pattern. Plus, eat more protein as sometimes we think we want sugar when in fact we just need more protein in our diet. You see how sugar completely messes up the body!?
CUT THE ALCOHOL
When we drink we are literally poisoning our body. It has recently emerged that in women over 35 alcohol is the second biggest cause of breast cancer of breast cancer after smoking. This could be because it stimulates the production of oestrogen in your bloodstream (also a fat storing hormone). It is also thought of as the simplest and most fattening sugar of all. James Duigan describes alcohol in his book, Clean & Lean Diet (Kyle Cathie), as a “fat bomb that explodes all over your body, especially over your stomach, waist, thighs and backside”. Enough said.
SWAP FOR: Coconut water. Not only will it quench your thirst, improve your skin and fill you with more potassium than a banana, it will also make you feel great in the morning.
IF YOU MUST: James suggest drinking vodka, mineral water and a squeeze of lime.
CUT THE PROCESSED FOODS
I think that with the recent horse meat saga (which is growing by the day) I don’t really need to go into this one too much. Needless to say if the people making our food can ‘mistake’ horse meat for beef what else is making its way into our precious meals? A processed food is one that has been altered from its natural state normally making it cheaper and more convenient. Quite often, processed foods are stripped of all their goodness and filled with sugar and salt to make them taste good. They are devoid of all nutritional value and make us sicker and fatter as a nation.
SWAP FOR: Food in its natural state. Instead of reaching for the biscuit tin, grab a bag of nuts / pot of fruit / smoothie.
IF YOU MUST: Avoid processed ‘meat’ at all costs.
Hair Heroes: They nourish, they protect, they tame and they transform. Fighting the battle against bad barnets – all hail the Hair Heroes
They nourish, they protect, they tame and they transform. Fighting the battle against bad barnets – all hail the Hair Heroes, says Frankie Rozwadowska
For fine hair: Alterna Abunant Volume Shampoo (£16.75) & Abundant Volume Conditioner (£16.75)
Luxury, eco-friendly hair-care that many an A-lister swears by, Alterna’s cutting-edge professional formulations are free from sulfates, parabens, sodium chloride and other horrible chemicals. Instead they are infused with globally sourced sustainable ingredients, such as organic Bamboo and phyto-nutrient rich organic Maca Root. A winning combo for fine hair – they work together to add fullness, thickness and lift whilst strengthening and rebuilding hair from the inside out. There really is no Alterna-tive.
The boost: Moroccanoil Treatment Light (£30.45)
The mighty Moroccanoil Treatment has fast become a beauty phenomenon, pioneering oil-infused hair products and winning countless awards. Hence the immense excitement when the Moroccanoil Treatment Light was introduced – the ultimate boost for fine hair. Infused with argan oil, it’s instantly absorbed (no nasty greasy residue) to nourish, strengthen, protect, and improve elasticity to leave locks luminous and luxuriously silky.
For coloured hair: Rahua Shampoo (£26.00) & Conditioner (£27.50)
Deep from the depths of the Amazon comes Rahua – a highly potent, restorative oil that’s the secret behind the thick, lustrous hair Amazonian beauties are so known for. Now, thanks to these hair heroes, there’s no need to travel across the globe to reap the Rahua’s rewards. Unlike other botanical oils, Rahua (pronounced ra-wa) deeply penetrates the hair, both repairing and bonding whilst smoothing from root to tip – ideal of coloured or high-lighted hair. With a shampoo to fortify and regenerate, and a conditioner to soften and protect – there’s no product build-up, so colour remains bright and beautiful.
The boost: Bumble & Bumble Color Minded UV Protective Polish (£25.50)
Containing and array of antioxidants to nourish and sunflower seed oil to add lubricity and shine, this nifty little spray is the perfect way to illuminate and care for coloured hair. It protects against heat, contains UV filters to guard against damaging sun rays, and seals in colour with its clever colour preserving complex.
For lifeless hair: Ojon Volume Advance Shampoo (£18.00) & Volume Advance Conditioner (£19.50)
Limp, lifeless hair that needs some extra va-va-voom? Look no further than the Ojon Volume Advance range. It lifts hair up, fills it out, and injects it with weightless volume, body and texture. The secret ingredient? Peruvian amaranth – South American seeds that are a rich source of protein to seal hair cuticles and provide essential nutrients, resilience and thickness. Working with these super seeds is Ojon’s unique oil – rich in lipids to boost the fortifying activity of Amaranth proteins and to help build up hair’s natural resistance to future damage.
The boost: Intelligent Nutrients Certified Organic Volumizing Spray (£30.00)
The name says it all really. It’s clever, it’s natural, and it injects your locks with a new lease of life. With no nasties or faux fragrances – this spray is the spring in your hair’s step.
For dry hair: John Masters Organics Evening Primrose Shampoo (£16.00) & Lavender & Avocado Intensive Conditioner (£22.00)
Founded on the philosophy that the earth deserves as much respect as our bodies, John Masters Organics shuns synthetics in favour of organic and wild-crafted care. The Evening Primrose Shampoo has been formulated for dry hair, made from the gentlest corn and coconut cleansers and an impressive 21 organic plant extracts, proteins and essential oils to hydrate, strength and soften. Used with this caring conditioner – an intensive hair moisturiser with shea butter, white tea and arnica – you can say a big bye-bye to dry. This stuff is so super, Jake Gyllenhaal even requested both products whilst shooting a movie, and he certainly has hair we’d like to run our hands through…just saying.
The boost: Davines NOUNOU Nourishing Repair Mask (£15.60)
The Davines range is made from more than 92% certified organic and sustainable ingredients and it ticks the eco-friendly box with its reusable and essential packaging that’s made with 100% renewable energy. But it’s this ultra nourishing and hydrating magical mask that’s a must. With olive butter to soften and moisturise, jojoba oil to counteract static and add shine, and cherry oil to add body, it combines natural anti-oxidants with protective properties to turn brittle, broken barnets into a healthy, moisturised mane. It’s a big YESYES for NOUNOU.
For frizz and flyaways: Aveda Smooth Infusion Shampoo (£16.50) & Smooth Infusion Conditioner (£18.50)
Frizz and flyaways – two words synonymous with fear and panic the world over. Save yourself the drama with Aveda’s Smooth Infusion shampoo and conditioner – a sure-fire way to smooth, sleek hair. With a Plant Infusion Blend derived from organic aloe, maize and guar bean, and a citrus-floral blend of organic bergamot, palmarosa, Bulgarian rose and Australian sandalwood, the blend deposits on areas of cuticle damage to help restore and repair the uneven surface. Tamanu oil restores hair’s moisture balance, working to soften and smooth by up to 60%. Even the must unruly of hair types can be tamed with this smooth operator.
The boost: Phyto Ultra Glossing Finishing Serum (£22.50)
Set your new shiny tresses with this very special serum. Infused with althea extract and provitamin B5, it hydrates and protects hair whilst banishing wild wisps (without weighing hair down). Each strand is coated in a synergy of smoothing, active ingredients for shiny, sleek luscious locks.
Beauty Rules with Abigail James: We quiz expert facialist, Abigail James, about looking after your skin
1. What should we look for in a good cleanser?
It totally depends on the skin, double cleansing is great, so a balm or milky cleanser to take of the surface then a wash to do a dealer cleanse, but there is no set rule for all skins. An acne skin should look for a cleanser with salycilic acid, where as a dry skin old need to look for something not too stripping.
2. Are there any facial massage techniques that are particularly effective?
At home if your skin is sensitive go gentle, if not go deep, lift, get involved and don’t be afraid of massage, getting the circulation going is great, lift and hold brow areas to open up the eyes.
3. Would you suggest using any flannels/ muslin cloths or is bare hands better to wash our faces?
Hands to start the cleansing process. Wash off with cloth or flannel, I would buy a handful of cloths just to use on your face which is why a muslin is often better as there is no confusion of your other half using it in the shower! Also use a fresh one at least every other day to keep them clean.
4. How important is serum?
These are great for added umph to your routine, some actives work better in a water or gel formula so they extend what your cream does without over clogging, and you can even layer up serums to suit your skin. If you are oily-skinned you might actually just choose to use a serum at night.
5. After how long can we tell if a product is really not right for one’s skin?
You will either have an immediate response, or give it at least 4 -6 weeks to make a decision, skin cells work on a monthly cycle you need to work with that.
Watch Abigail take you through a cleansing routine for more top tips http://www.youtube.com/watch?v=010Zw-HZs4g
Reduce Work-Related Stress with AXA PPP healthcare – Plus Win a weekend break in Scotland
Reduce Work-Related Stress with AXA PPP healthcare
Plus Win a weekend break in Scotland!
Are you grinding your teeth at night? Do you end the day with tight shoulders? Is getting out of bed in the morning an endless struggle? If you answered yes to any of these then you might be suffering from work-related stress. So many of us are finding it increasingly harder to wind down at the end of a day, not made easier by the array of technology that ensures we stay switched on at all times. So not only are we stressed at work but we carry that stress right up until bed time, only to wake up again and repeat the cycle all over again. So how does one manage this so that it doesn’t get taken out on our partner, family or friends? AXA PPP healthcare have a dedicated Stress Centre with experts on hand to give you tips and ideas on managing your stress. But here are a few Hip and Healthy ideas to start you on your way:
1. Give your jaw a massage before bed: This will help to ease any tension that has been building throughout the day.
2. Yoga: For one hour you will be hard pushed to think about anything other than holding a pose or your breath.
3. Running: Such a great cardio activity that will help release stress whilst burning calories
Win A Break in Scotland (that’s one way to bust stress!)
Another great way to tackle stress is taking a break out of your daily routine and booking a break. And what could be more appealing than spending some all-important you-time in the gorgeous Scottish countryside. AXA PPP healthcare and Visit Scotland have teamed up to offer one lucky winner a luxurious two night stay for two at the five-star Stobo Castle in Scotland. Plus you’ll both receive a complimentary back massage and unlimited use of all the divine spa facilities. And all meals will be provided for as well £200 spending money and £200 towards the cost of travel.
ENTER: To enter the competition visit the competition Facebook page: https://www.facebook.com/AXAPPP/app_128546743959405
Competition closes on 31st March.
Three Ways to Walk Your Way to Fitness
Walk Your Way to Fitness
Here at Hip and Healthy we often talk about our love of running. But let’s just slow the pace down a bit and shine a light on the health benefits of walking. Did you know that you can burn around 300 calories on an hour’s power walk? Plus it’s better on your knees and can provide an all over body workout depending on how much effort you put in. Defined, toned legs are just one of the healthy side effects, along with decreased stress levels, increased fitness and a boost in your happy hormone serotonin. Here are three ways to walk your way to fitness…
Buy a good pair of walking boots
Whether your rambling across hills in the countryside or replacing your daily commute with a new set of wheels (your feet!) buying a good pair of walking boots could be one of the best things you do for your health. Look for boots that match the route you’ll be taking. If you are in the country then you might need more stability and ankle support (watch out for those rabbit holes). If you are thinking of upping your mileage in the city then something that absorbs the shock of a flat, hard surface will help ease the impact from your knees. We suggest asking an expert at www.blacks.com to make sure you choose the right boot for you.
Embrace a new walking trend
There are plenty of new trends out there, but one that has caught our eye is Nordic Walking, which is about explode in popularity any minute now. Nordic Walking, also called Pole Walking, involves applying force to your poles (a bit like ski poles) with each stride you do and therefore gives more of an all-over body workout. It is estimated that Nordic Walking increases energy consumption by 46% when compared to normal walking. Susie MacLeod, a trained Nordic Walking expert, says the benefits are endless “in addition to working your legs, you are experiencing a full range of motion that engages the abdominals, arms, shoulders, upper chest and back muscles.” It can also be really sociable as you can chat as you go. Top tip: Why not suggest a quick ramble with a friend instead of coffee next time you want a catch up.
Incorporate walking into your daily life
If you are an early riser why not set your alarm half an hour even earlier to go for a quick pre-breakfast stroll. Keep your walking boots somewhere you will see them when you wake up as you are more likely to go. Or can your walk be part of your commute? In which case keep your walking boots by the front door for added motivation. Or if you get restless in the afternoon then maybe a walk in your lunch break will do you a bit of good? If that is the case, pop your walking boots under your desk. Make sure that whatever your intentions are, your walking boots act as a gentle reminder and you are more likely to follow through with it. It is one of the best tricks in the book.
If you only do one thing this week… Recharge Your Body
It is that time of year when we are all getting a bit fed up with the cold weather and we are desperate for spring to come along to recharge our batteries and make us feel energised and happy again. Until then, here are a few things that you can do now to make you feel rejuvenated and ready for anything!
Start Your Mondays As You Mean To Go On
I truly believe that by starting your Monday as you mean to go on sends the right message to you and your body and you’re more likely to see your healthy regime through till Friday! I try and hit the gym before work, or kick off the day with a green juice (sometimes both when I’m feeling really angelic). You might prefer doing a yoga session or spending ten minutes meditating. Whatever you decide you want to do to give your week a proper Hip and Healthy kick, set the intention on the Sunday night and prepare for it. Lay out your clothes for the gym/yoga or organise the green juice ingredients as we all know that Monday mornings are busy at the best of times and if you can make it just that little bit easier the night before you are more likely to follow through with your healthy intention.
Stretch
Taking as little as ten minutes out of your day to stretch can reap amazing results. We suggest dividing this up to five minutes in the morning and five minutes before bed.
Morning Suggestion: Kneel with one knee on the floor (make sure your knee is supported by some form of padding such as a cushion). When steady in this position, tuck your pelvis under so you are creating a ‘C’ shape. Keep your back straight. You should feel this in your hip flexers and groin. Another major area it helps to stretch is the hamstring on your back leg.
Evening Suggestion: Backs get truly tight during the week so lie on your back and bring your knees to your chest and rock from side to side. This will help to loosen the shoulders and massage the lower back.
Don’t Skip Meals (and think carefully about snacks)
Many people skip meals as they feel they have over done it the day before and they want to cancel this out, but in fact this will just send the wrong sort of messages to your brain and you’ll end up feeling low in energy and depressed and then probably overeating on snacks later. Instead, eat properly and healthily each meal time and think about what snacks you would like to introduce. Have fruit before lunch (your body can digest it better), so an apple at 11am is a great way to starve off hunger for a bit longer. And then in the afternoon – if you feel you need something else – have a vegetable juice, a couple of gluten-free oat cakes or a Nakd bar (they are our fave!). Try not to snack on packets of nuts because if you are anything like me portion control can be a problem and before you know it the entire bag is gone!
Set Yourself a Bedtime
If you are going to work exhausted then this could be one for you! Tiredness can lead to over-eating (it makes your body constantly hungry by emitting the hunger hormone ghrelin), lack of exercise, poor decision making, grumpiness (no one likes grumpiness!), loss of sex drive, aged skin and a whole host of other really boring feelings! It has been reported that as much as 50% of Britons don’t feel like they get enough sleep. And women are three times more likely to have insomnia than men and another recent study performed in Tokyo revealed that those who don’t get a good night’s sleep are twice as likely to suffer from depression. Don’t be one of these people! Set yourself a bedtime and start properly winding down an hour and a half before then.
Also, check out our article on the joys of Personal Training. Click here.
Three Day Yoga Retreat in the UK: Hip and Healthy reviews Chaya Yoga Retreat in Kent
What do you get when you combine good healthy food, 8 hours of yoga and a good friend? Hip and Healthy’s idea of the perfect retreat
words by Sadie MacLeod
I am ashamed to say that despite spending five years of my life in travel journalism, two of which I have focused more specifically on wellbeing holidays and, of course, editing Hip and Healthy, I have never been on a yoga retreat. In fact, I’m pretty bad at yoga full stop, but even if I wasn’t, even if I was the don of downward dog, I still think I would have resisted them for as long as I have. Why? Because they have always intimidated me. It’s not just that I can’t actually touch my toes on the best of days, I am also reluctant to do things like bridge pose as I am scared my back is not strong enough. And, am I the only person that runs through a list of what I need to get at Waitrose throughout Shavasana? Also, just the word retreat conjures up images of hemp wearing hippies eating very little and talking to each other in a whisper.
But now, 10 weeks before my wedding day, and in serious need of a wellbeing overhaul, it felt like the right time to see if all of that was really true. Can there be a yoga retreat that is cool and fun and relaxed and yet also inspiring, healthy and set in chic and cosy confines? Enter Chaya Yoga Retreats and the effortlessly cool co-founder Daisy. Having suffered from Adult Acne, none of which is evident today, Daisy searched for a holistic way to heal her skin. She found that combining good nutrition, meditation, alternative therapies and yoga were the way back to clear skin. She then met two wonderful yoga teachers, Lucy Hill and Annabel Jones, and the trio behind Chaya Yoga Retreats was formed.
But there was no way I was going to lose my retreat v plates on my own, so I enlisted my Bridesmaid, Sophie, as well. We caught a super fast train out of London to Ashford, Kent where I had to prize the grande flat white out of Sophie’s hand. At the station we were met by Daisy and four of the other retreat goers. I soon learnt that these fellow retreaters all worked in London and led normal busy lives just liked us.
The cottage – a newly converted barn is set amongst acres of countryside and farmland. It was heavenly, and we settled in immediately. Greeted with green juice and kale chips, we then did our first two-hour yoga session. Asthere were only eight of us it allowed the instructor, Jo, to really help us individually. Jo started by asking us to set an intention for our practice, and instantly the word “acceptance” sprung to mind. Like many women in their twenties, I struggle to be happy in my own skin. There is always something to improve upon and frankly I am a little exhausted of always trying to better myself.
The classes were for beginners, thank god, and all previous misconceptions of being made to hold a headstand on the first day evaporated. In fact each of the yoga sessions, we did two hours in the morning and two hours at night, were totally doable, even for a novice like me. And each session ended in a 15 minute Savasana – the challenge of not falling asleep became increasingly easier as the weekend went on.
The food was off-the-charts delicious and entirely free from dairy, sugar, wheat and gluten. Sophie and I filled our boots full of the delicious dishes Daisy made each mealtime. Buckwheat noodles with Tamarind Sauce (a Hemsley & Hemsley special, who Daisy knows personally), chickpea curry with flax seed crackers, red cabbage and beetroot salad with seeds and the pièce de résistance – an avocado chocolate moose. One completely crazy guest didn’t want theirs so Sophie and I managed to carefully find some space in our stomachs for a bit more. The breakfasts too were an inspiring mix of homemade granola, coconut porridge, with bee pollen and sunflower seeds, and buckwheat toast with almond butter.
On the Saturday, Daisy had organised for us all to have a kinesiology session with a practioner called Simon who has been practicing sincehe left his job as a lawyer. Simon usually practices just outside of London and is passionate about holistic health. For those who have no idea what kinesiology entails, it is an east-meets-west practice that involves muscle testing to helps identify imbalances in the body. After not very long at all, Simon was able to tell that my tummy area was all out if whack (I consistently suffer from stomach aches) and just a few moments later he told me that I had had a parasite (I challenge anyone to move to Hong Kong and not get one). Although the parasite had since been “dispelled” it had left damage that was in need of repair. The following day, I woke to an email from Simon with details of what supplements I could take to help with the healing.
We ended the day with a session of Yoga Nidra, also known as Yogi Sleep. To describe it best it is an hour-long savasana where you are guided into a deep meditation and the trick is not to fall asleep. I spent the time thinking about my intention for the retreat, acceptance, and used this key word to help form all my other thoughts. As soon as I started to go off track I would just picture the word acceptance and try to think about things I was really grateful for.
Sunday consisted of another two-hour yoga session followed by a massage with Daisy herself, which can only be described as 60 minutes of total bliss. Before we parted ways Daisy dished up some delicious butternut squash homemade soup with lime and coconut served with flax seed crackers followed by some raw chocolate, which we could all take home.
What I learnt on this detox yoga retreat was not so much about detox, or indeed yoga but more about myself. And my dear friend Sophie. Together we came away having spent some real, quality time together. Daisy gave us the backdrop in which to understand better our feelings, fears, and futures. Chaya gave us the tools through massage and kinesiology to explore questions that we had, and confirm truths that we knew. And we gave ourselves the time to just be present in the moment, happy and accepting.
The next Chaya Detox retreats are running from 8th – 10th March or from 22nd – 24th March. www.chayayogaretreats.com/retreats
For more information on kinesiology visit www.kintreatment.co.uk
A Couple of Daisy’s Recipes
Raw Choc Recipe – serves 12
Base
12 oz cacao butter
4 oz coconut butter
12 oz cacao powder
8 oz dark agave nectar
Optional additions:
8 drops peppermint / orange oil
Raisins, chopped almonds, desiccated coconut
Method
Melt cacao and coconut butter using a bain-marie, stir in cacao powder, agave nectar and any optional additions, add to moulds and refrigerate for at least 1 hr. So simple!
Mung Bean Curry – serves 4
1 tsp coconut oil
1 red onion, chopped
1 tsp finely chopped garlic
1 tsp grated ginger
4 small red chillies, finely chopped
1 tbsp white miso paste
1 tsp cinnamon
1 tsp paprika
2 dried kaffir lime leaves
3 plum tomatoes, chopped
1 sweet potato, diced
400ml coconut milk
2 tbsp apple cider vinegar
2 tsp Himalayan crystal salt
150g mung beans, cooked
2 handfuls spinach
1 handful coriander, chopped
Method
Heat coconut oil in a large pan. Add the onion, garlic, ginger, chillies and white miso paste and sauté for 2-3 minutes until the onion softens. Add spices, lime leaves and tomatoes and cook for a further 2-3 minutes until tomatoes soften. Add sweet potato and cook for 3 minutes, then add the coconut milk, apple cider vinegar, crystal salt and mung beans. Simmer for 15-20mins until the sweet potato is tender. Stir through the spinach leaves immediately before serving and add the coriander to garnish.
Luxury Family Holidays – Yes! It is Possible
When it comes to family short breaks in the UK, Luxury Family Holidays have got it covered
Picture this: It’s the weekend, you are just about to have your first spa treatment of the day, your little ones are merrily having fun at an expertly run Den and then later you’ll be reuniting in the luxury pool for some proper play time all together before you have lunch. There is no need to compromise on quality when it comes to family short breaks if you book a stay with Luxury Family Holidays. Doing exactly what they say on the tin, Luxury Family Holidays offer a discerning portfolio of hotels in some of the most beautiful areas of the UK all of which are family- (and in some cases – pet-) friendly.
From elegantly designed sumptuous bedrooms to sybaritic spas that offer a range of facilities catering for both adults and children, each hotel will make you feel completely at home and relaxed. Take Wooley Grange for example, a stunning Jacobean manor house in Wiltshire, which comes with five different dedicated play areas for children, including an Ofsted registered creche called Wooley Bears Den. Or Fowey Hall, which comes with a superb 12 meter indoor swimming pool and is just a stones throw away from the Eden Project. The Elms, located in rural Worcestshire, is another hit with families. The restaurant there, Brookes Restaurant, offers the perfect balance of family-friendly and fine dining, and if you fancy some all-important time with your partner they’ll even arrange high tea for the little ones leaving you to enjoy the Brookes Restaurant all on your own.
Although a family of all ages would love any of the site’s hotels, Luxury Family Holidays is particularly renowned for it’s intelligent approach to catering for the pre-school market and offers fantastic value for money for short stays both mid-week and in term-time periods. Fun, family-friendly, and luxurious? Pets welcome too? Discerning families need never leave the UK again.
