How to be Healthy in Marrakech

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72 hip & healthy hours in Marrakech,words and photography by Lee Osborne

If you hanker for a touch of the exotic in a short break, there is nowhere better, or closer than the red city, a place that intrinsically blends elements of the indigenous Berber with a pop of French joie de vivre. What’s more, there is no time difference. In just over 3 hours, you’ll trade dull grey for rich ochre.

Do as John Paul Getty and his model wife Talitha did back in the swinging 60s (gloriously captured in Patrick Lichfield’s iconic shot at the bottom of this post), come here, pull on a cooling cotton djeballa (Morocco’s answer to the onesie, preferably from Mustapha Blaoui, 142-144 Bab Doukkala, to shield you from the relenting heat, slip in to a pair of baby soft babouche slippers, de-rigeur in these parts, and escape your everyday distractions.

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You will of course feel impassioned to plunder the souks and hoover up everything from an embellished brass Arabian horse to a miniature hubble-bubble pipe to accessorise your home, and it would be rude not to. But once you’ve ticked that particular box, be safe in the knowledge that you can seek sanctuary back at your hotel and recharge the batteries. Do as we did, and you will leave the personification of adroitness.

Day 1

12:00 Arrive Marrakech-Menara airport, architecturally, one of the most beautiful, natural light-infused terminals around. Your private limousine will whisk you to Mosaic Palais Aziza & Spa, Mejjat 3/38, Cercle Ennakhil, Commune J’Nanate, Marrakech, BP 7212, Sidi Abbad, www.mosaicpalaisaziza.com, in the northerly suburb of La Palmeraie, best described as one giant homage to the palm tree and playground of Arab princes, in under 20-minutes. The airport is one of the closest to any city centre you are likely to encounter anywhere, so you don’t have to needlessly leave hours before you depart, allowing more pool time.

Lunch: Lunch at Mosaic Palais Aziza is taken al fresco under the pergola, barring the odd snowflake or two in winter, all year round (rather cleverly everything at Mosaic is designed specifically to always be in eye shot of the pool).

Mosaic is the brainchild of the charming and ever hospitable CEO Karim El Ghazzawi, who wasted little time in installing Daniele Turco, whom he had worked with in Italy, as Executive Chef in his new property. The Italian has devised a scrumptious menu of light bites that will not lie heavy once you return to the horizontal position by the pool. Feast on delicious salade niçoise, quite possibly the tastiest I’ve had outside France. The mint gazpacho is an explosion of flavour in the mouth that’s both cooling and thirst quenching at the same time. The grilled red snapper and daurade (gilt-head bream) were exquisite, accompanied by lovingly tendered salads dotted with simple olive oil vinaigrette made from olives freshly picked from the estate. Domaine de Sahari is the house white, and was an inexpensive, light and fruity personal favourite to wash it all down.

15:00 It’s advisable not to go full pelt in to the souks as soon as you arrive. Take a deep breath and at the very least allow time for the delicious welcome drink to settle. The souk is not going anywhere. While away the afternoon by the pool and acclimatise yourself with the surroundings. Another Karim, the charming perma-smiled bartender with a glint in his eye will ensure your water levels are regularly replenished. Mosaic is an adjunct to the frenetic pace of the souk, 20 minutes away from the Medina, and it feels like it. If the Slow Food movement did hotels, they would be just like this. As if to remind you of the need to take your foot off the gas, a proliferation of delightful tortoises roam the property.

19:00 For the most authentic dining experience in town, ask the hotel concierge to ring ahead and reserve you a table at a true Moroccan institution: Al Fassia Guéliz, 55 Boulevard Zerktouni, Guéliz, Marrakech +212 2443 4060,  beloved of locals, always a good sign, and now so successful they have opened another branch – run by an all women team that consistently tops the city’s best restaurant lists. You are seated on plush burgundy velour, cushion-strewn banquettes which face inwards towards the action, so great for people watching and the white robed waitresses masterfully juggling tagines. Opt as we did for the legendary chicken or pigeon pastilla, and the succulent roast lamb tagine. Moroccan winemaking has come on leaps and bounds since those dark days of undrinkable tannic reds, so be unafraid to go native with your wine selection – a refined Médaillon by Domaine des Ouled Thaleb, whose winemaker perfected his skills in Bordeaux no less, is a perfect match for the lamb.

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Day 2

09:00 After a reviving breakfast of granola with poppy seeds, plentiful dates and fresh raspberries washed down with delicious freshly squeezed orange juice (far less sweet than we are accustomed to back home), your private air-conditioned Range Rover is ready and waiting to whisk you straight to the Souk. The term Souk simply refers to the commercial quarters of any Arabic city, specifically the weekly markets which began centuries ago when merchants in caravans would travel through towns displaying their wares.

Arm yourself with a bottle of Evian and if you stick to the principle of short bursts in the souk then you won’t run the risk of undoing all the poolside r&r you’ve already enjoyed. The secret to, pardon the pun, ‘soukcess’ is not to let the hucksters in the medina intimidate you. Don’t be afraid to be firm and tell them you are just browsing and they should refrain. You want to be aiming for at least half of the initial price they quote you. They will of course give you the impression you have almost bankrupted them in the process, but it’s all part of their vast sales patter.

The souk can be draining, but beautiful in equal measure and is particularly photogenic when sunlight filters through its slatted roof, rendering a beautiful striped dappled light on everything beneath. So make sure you have your instamatic to hand to capture some fab street scenes.

Great rest stops along the way include Café des Epices, 75 Rahba Lakdima, Marrakech Medina 40000,
+212 524 391 770, www.cafedespices.ma whose shady roof terrace you can sit with a mint tea and gaze down at punters haggling for elaborately coloured carpets below. Alternatively, watch the resident storks come home to roost from the terrace of the Kosy Bar, 47, Place des Ferblantiersa, a cool, Ibiza-esque chillout bar that has a very welcome cooling water mist sprinkling system installed.

15:00 A visit to a traditional Berber Pharmacy is a welcome distraction from the frenetic pace of the souk and should not be missed (it is usually included as part of the itinerary if you have hired a local guide). It’s a real insight in to what big business the pharmaceutical companies have made out of traditional remedies as they are just branded versions of what’s available here. These pharmacies, embedded into back streets of the souk, are equivocal to walking in to a ‘Ye Olde’ sweet shop back home, with row upon row of glass jars containing an eclectic manner of remedies from birds claws to semi precious rocks, any of which will happily be opened for you to sample. The knowledge of the staff is impressive, you name it, they have the natural remedy for it, be it for the common cold (a small muslin bag of cumin seeds inhaled in to each nostril), argan oil to erase wrinkles and a Berber version of deep heat which is massaged in to the shoulders of anyone willing to volunteer. We left clutching a handful of a small dried plant, known locally as the Berber toothbrush, which applied to your teeth is a natural version of Colgate.

But don’t just leave it that. H&H recommends stocking up on Argan oil. Argan is a rare, UNESCO-protected Moroccan fruit that has been used by Berber women for centuries and has now found fame in Hollywood with sirens Eva Mendes and Katy Perry labelling it their secret to radiant skin. The vitamin-E rich oil extracted from the fruit relieves the effects of patchy skin and can be also applied to hair to boost lacklustre locks. It is crammed full of fatty acids making it one of nature’s most effective moisturisers. And foodies should not miss the opportunity of buying jasmine in bulk here as it is much cheaper than back home, and so light it will not even tip the scales of your easyjet baggage allowance.

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Marrakech perhaps doesn’t strike you as a healthy foodie location, but nutrient-rich food abounds on every corner. Whether it’s a pop up stall in the souk serving up refreshing cinnamon-sprinkled orange segments, or a beautifully ornate Safi bowl brimming with lemon-infused wild rice in the opulent La Mamounia. Couscous, pomegranate, apricots, almonds, pistachios, fresh herbs and spices are all staples in here.

20:00 Ditch the djeballa in favour of a LBD, and have pre-dinner gin and tonics on the roof terrace of Dar Fakir,16 Derb Abou El Fadail, Kennaria, Medina +212 5 24 44 11 00, www.darfakir.co.uk; a swanky boutique riad whose dandy fez-bedecked waiters whizz about dispensing drinks with aplomb. The term ‘Riad’, to those unaccustomed, is simply a traditional Moroccan house or palace with an interior garden or courtyard, always accessed via a largely unassuming front door, designed specifically not to externally reveal the disposition of the occupants as rich and poor live side by side in the Medina.

Take in the view across the illuminated rooftops of the Kennaria neighbourhood and absorb the cacophony and smoke emanating from the medina, then ask a member of staff to escort you to Restaurant Le Salama, 40 Rue Des Banques, Jemaa El Fna , +212 524 391 300, lesalama.com. The walk back is three minutes at most, but beware, the maze of sinuous alleys can easily disorientate. This opulent Moroccan den of iniquity, its walls awash with intrinsic shadows cast from its stunning collection of Moroccan lanterns, is a mere hop and a jump from Place Jemâa El Fna. It serves traditional Moroccan cuisine in surrounds that leave you feeling as though you’ve been transported in to a scene of Casablanca. It’s all very starry starry night and if you’re lucky you’ll make out the Atlas Mountains twinkling on the horizon. The restaurant staff will even escort you back across the square to locate a taxi back to The Palmeraie and not linger for a tip.

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Day 3

10:00 If you haven’t already had a spa treatment, what were you thinking? The cavernous basement of the Mosaic Palais Aziza plays host to a divine spa, which is accessed via a rhapsody of muslin drapery and colourful Moroccan cube lamps that beautifully shadow cast your footsteps. First of all, indulge in a hammam, a concept that dates back to early Roman times. Hamams functioned as places of entertainment, arguably a precursor to the modern day café or bar, in a closed society where Islamic rules dictated social life. Groups of women and men would congregate in the hamam for pre-marital pampering and celebration.

The modern day ritual commences by relaxing in the warm room where a continuous flow of hot, dry air allows you to perspire freely. After a while you move to the hot room before splashing cold water all over your body to promote good circulation. This is followed by a full  body wash and scrub, culminating in a relaxing mandarin oil massage using local ‘Les Sens de Marrakech’ products. Finally, fluffy robed and slippered, you retire to the cooling-room where you’re serenaded by the Lute player or temporarily tattooed by a henna artist as you sip a celebratory glass of bubbles.

12:00 To round off your trip, hop in a cab and head to the new town distrct of Guéliz, an area far removed from the souks and much like any commercial district in any large European city, where branches of Zara and La Senza rub shoulders with pavement cafes and multiplex cinemas. More authentic however, and sedate is Rue de la Liberté, where, unlike the souk, fixed-price boutiques neighbour chic art galleries, hip cafés and restaurants.

Grand Café de la Poste, Blvd el-Mansour Eddahbi, has long been the go to place for lunch in this neighbourhood, but newly-opened Kechmara, 3 rue de la Liberté, +212 524 42 25 32, is a cool Gallo-Maroc hangout well worth checking out. Its menu is laid out in a tapas style, brimming with delicious lamb burgers, pasta dishes and green salads if you’ve OD’d on the tagines.

Check out Studio Lalla next door, 5 rue de la Liberté, +212 661 477 228, brainchild of Laetitia Trouillet who transferred her fashion business here from Bordeaux. Trouillet’s services for personal shopping are also highly sought after, having navigated the likes of Gwynnie and SJP around the souk. Lalla is a treasure trove of beautiful handbags and stylish vintage finds. By appointment

15:00 A homage to Jardin Majorelle, Rue Yves Saint Laurent  Marrakesh, +212 5243-13047, www.jardinmajorelle.com, a delightful 12-acre botanical, landscaped garden, is an absolute must while you’re in this part of town. To miss it would be sacrosanct. In 1924 the French painter Jacques Majorelle constructed this, his largest art work, before filling it with a lifetimes collection of exotic trees, went about painting large swathes of the garden walls, fountains, features and villa a very intense shade of cobalt blue which he’d discovered in use in Moroccan tiles and in Berber homes. So eye catching was the result that he trademarked the name ‘Majorelle Blue’, and it remains on many peoples’ shopping lists when they are in the city to try and recreate the effect back home, although the light just does not compare. Saint Laurent have even produced a No.18 Bleu Majorelle shade of nail varnish in his honour.

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When Majorelle passed away, the site was due to be replaced by a hotel complex, but was saved from the bulldozers for the good of the world by Yves Saint Laurent and his partner Pierre Bergé in 1980.

Wander at leisure under lofty palms and spikey cacti that rise with haute couture elegance, past myriad exotic plants and flashes of brilliant blue and shimmering yellow ceramic (which have to be seen to be believed) dazzle through giant swathes of bamboo. Feint trickles of water and bird song permeate a water lily scene reminiscent of Monet’s garden at Giverny

Indeed, the gardens’ official website sums it all up rather well when it says “offering a magic stroll near, and yet so far from the bustling city, sheltered from time by high earthen walls”.

St Laurent’s ashes were scattered here after his death in 2008; he is remembered, some might say rather unmemorably by a monolith of Carrera marble in a quiet corner of the garden. Other artefacts of his are housed inside the Musée Berbère and a fascinating assembly of his graphic art posters, all depicting New Year declarations of Love, are unforgettable.

As you make your way out, you will notice a row of funky shops just across the road, highlight of which is a great little concept store called Majorelle 33, 33 rue Yves Saint Laurent, +212 5243-14195, www.33ruemajorelle.com which is perfect for last minute gifts before you board your flight back home. Just one word of advice. Make sure you don’t visit Guéliz on a Sunday, it’s like a ghost town and nigh on everything is closed.

Easyjet flies London Gatwick to Marrakech, www.easyjet.com

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Scrub Up For Summer With Our Top Summer Time Treatments

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Whether you’re off on holiday or basking in the British sunshine – summer calls for a serious body overhaul. These top treatments will prep you to perfection and leave you ready to hit the beach looking your very best, says Frankie Rozwadowska

The Super Scrub: Neom ‘Top to Toe’ Treatment at the Titanic Spa
Exclusive to the UK’s first eco spa – The Titanic Spa – is the new and exclusive Neom Top to Toe Organic Indulgence treatment, a sure-fire way to sort your skin before it sees the sun. Starting with an invigorating full body scrub, dead skin cells are buffed away to reveal new, glowing skin – the perfect base for an even, longer-lasting tan.  Now the clever folk at Neom and The Titanic have skipped the shower step (because let’s be honest, who wants to have to move whilst enjoying a treatment) and instead the scrub is wiped away with hot towels before you melt away with a blissful, relaxing massage. Depending on your mood, one of the Titanic Spa’s essential oils is used to soothe skin, deeply nourish and moisturise – leaving you glowing from the inside out. You can then retire to your enormous eco-apartment housed in an old Yorkshire mill, make use of the Heat Experiences or chill-out in the relaxation room on a giant beanbag and dream of the beach. Bliss. Neom Top To Toe Treatment – 1hr25mins, £89 | www.titanicspa.com

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The Wax: Groom
Give some loving to your lady garden with a wax at Groom. From a basic bikini to a hairless Hollywood, there’s something for everyone. In their light and airy St Christopher’s Place salon, you’ll be cocooned in your own wax booth where your waxer whizzes through your treatment in record time without compromising on results. Recognising that we women lead busy lives, they have perfected the art of fast, flawless waxes. Using specially formulated hot wax, it’s quick, easy, and virtually pain free, leaving you soft and silky with no sticky residue. They also give you a minute alone after your treatment to conduct a ‘wax check’ – a moment of privacy to make sure you are completely happy with the results. And trust me, you will be. Brazilian Wax – £50, 30mins | www.groomlondon.com

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The Cellulite Buster: Aromatherapy Associates Body Refiner Treatment
Once you’ve stepped into your treatment room at the Aromatherapy Associates boutique in Knightsbridge, I can guarantee you will not want to leave. Ever. There’s fresh homemade lemonade, mini macaroons, and your treatment bed is (quite literally) a bed – complete with a sumptuous duvet and big fluffy pillow. But there won’t be any snoozing taking place here, for this treatment has been designed to stimulate your skin and boost circulation to target stubborn areas of cellulite. Focusing on the stomach down, you are body brushed to awaken skin before your specially designed deep tissue detox massage takes place. Using essential oils to lift your mood and energy, which include zesty pink grapefruit and sweet orange and mandarin, there’s also fresh rosemary to sharpen the senses, juniper to purify, and pine to help release negative emotions. Not only do they all smell divine, but due to their diuretic properties they help eliminate excess fluid and toxins from the body. You are then wrapped in freshwater mud (works wonders at firming and toning) whilst your feet are treated to reflexology to encourage the release and elimination of toxins. The result? You’ll feel toned, toxin-free and totally terrific. Body Refiner Treatment -60mins, from £50 | www.aromatherapyassociates.com

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The Tan: James Harknett at the W
Whether you want to top up that tan or get some pre-holiday colour, look no further than tanning guru James Harknett. Situated in the chic W London Hotel’s Away Spa, this is a man who can turn you from pale and pasty to a bronzed beauty faster than you can say fan-tanstic. The go-to-tanner for countless celebrities, James is all about creating a natural, personal colour for each client – so there’s no fear of looking like a TOWIE extra here. Using Sienna X professional products, your skin will not only look great but it will feel it too. Packed with perfecting ingredients such as calendula to soothe, papaya to improve tone and texture, antioxidant rich ginkgo to protect from signs of ageing, pomegranate to promote cell regeneration and apple fruit extract to refine and rejuvenate. Armed with his spray-gun, James is your tan man. James Harknett By Appointment – 30mins, from £45 | www.wlondon.co.uk

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The Holistic Help: Ayurveda at Anamaya
If you’re feeling stressed this summer, then a visit to Anamaya is what you need. Housed in a beautiful Kensington mews, the focus here is on all aspects of natural health – from massage and acupuncture to reflexology and homeopathy. It’s also where you will find Loretta Heywood – an Ayurvedic extraordinaire who will totally transform your mood through her magical massages. Reading your energy levels (mine were low and I felt cold and tired) Loretta chooses the treatment most beneficial to you. For me, it was the Marma Therapy & Pranic Healing, which focuses on balancing the body’s energy points, releasing stress and healing emotional issues. Using warm sesame oil infused with herbs before mixing it with other essential oils she feels would most benefit you, she works to massage the entire body, releasing Marma points (similar to acupressure) so energy can flow better – giving you that uplifting, awakening feeling. The Pranic healing is like a hands-on version of Reiki, which works to move and rebalance energy so stress is eliminated and you release all the stored tension. It also allows the body to heal itself and for you to really feel and recognise what’s going on beneath the surface. It’s amazing what some healing hands can do – and I can honestly say if the whole world went to see Loretta – it would be a much better place. If you want to feel super this summer – this is the treatment for you. 90min massage with Loretta – £120 | www.anamaya.co.uk

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The Brow Beautifier: Shavata
The new Shavata studio on the beautiful Beauchamp Place is the place to go to to better those brows. With 22 studios nationwide, this is Shavata’s first flagship site. And it’s super. Modern and bright, it’s sleek and stylish – offering everything from threading and tints to lash extensions and semi-permanent makeup. There’s no risk of a scouse brow here – instead beautiful, natural brows are born. Using the ancient technique of threading – your therapist will whip your eyebrows into shape in minutes – creating that perfect arch and shape to suit your face. So bring your beautiful brows to the beach this summer and pay a visit to Shavata. Eyebrow threading – from £17 |www.shavata.co.uk

words by Frankie Rozwadowska

If You Only Do One Thing This Week… Stretch

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words by Molly Jennings

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

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

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

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

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

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

 

Healthy Banana Froyo with Raw Chocolate Fudge Brownie Topping

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recipe by Saskia Gregson-Williams

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

Serves 1-2

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

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

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

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

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words by Kathleen Fleming

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

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

1. Guacamole

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

2. Chocolate mousse

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

3. Smoothie

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

4. Face Mask

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

5. Simply Lemon and Pepper

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

 

Raising the Barre: The benefits of a barre workout

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words by Lara Hassan Founder of Spiral Body

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

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

Why does it differ from other methods? 

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

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

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

The Benefits of Barre

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

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

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

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

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

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

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

 

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

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Weight Watchers Supper Club
Recipe App

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

Falafel Salad with Tzatziki Dressing

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

ProPoints® Values: 6

Servings: 4

Preparation Time: 25 min

Cooking Time: 20 min

Ingredients:

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

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

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

Method

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

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

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

Tips For Looking After Your Mental Health

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Tips For Looking After Your
Mental Health

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

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

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

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

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

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

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

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

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

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SINGLE LEG HIP RAISES 

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

Repeat 10 times each leg x 3

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KNEE/TOE TOUCHES 

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

Repeat 10 times each leg x 3

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SIDE LEG PULSES

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

Repeat 10 times each leg x 3

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

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

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

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

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

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

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

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

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

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

Malaysian Spices that Heal  

Star Annise

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

Chili

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

Turmeric

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

Lemon Grass

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

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

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The best of Malaysia and Singapore:

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

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

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

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

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

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

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

words by Sadie MacLeod

images by Lee Osborne

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

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words by Kathleen Fleming

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

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

Hatha

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

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

Vinyasa

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

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

Ashtanga

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

Best for: athletes or those wanting a physically demanding workout

Power

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

Best for: experienced practitioners and those wanting a sweaty workout

Iyengar

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

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

Bikram

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

Best for: those who want to detox

Restorative

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

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

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

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

Raw Veggie Triple Layer Lasagne Recipe

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recipe by Saskia Gregson-Williams

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

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

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

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

Serves 2

Ingredient: 
2 large zuchinnis
3 plum tomatoes

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

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

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

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

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

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

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