MSC Guide to Buying Sustainable Fish: Simplified

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MSC Guide to Buying Sustainable Fish: Simplified

Because buying sustainably can often involve references to guides that list every fish under the sun (good or bad), which can be a lengthy process, we thought we’d just give you a list of the good fish, by MSC standards, that you can print and keep in your wallet for when you are next in Waitrose! The MSC are a global organisation working with fisheries, seafood companies, scientists, conservation groups and the public to promote the best environmental choice in seafood.

Fish you can eat sustainably:

 Abalone (farmed)

Alaska (MSC certified)

Bib

Blackbream or Seabream

Clam

Cockle

Cod (Pacific)

Crab

Dab

Dublin Bay prawn, scampi or Langoustine (MSC certified)

Flounder

Gurnard (grey & red)

Herring or Sild (Norway or MSC certified)

Lobster (MSC certified or western Australia)

Mussels

Oysters (farmed of pacific)

Pollack or Lythe

Prawn (coldwater from NE Atlantic or organically farmed)

Red Mullet (from NE Atlantic)

Salmon (pacific or organically farmed)

Sardine (from cornwall)

Seabass (line caught)

Snapper (red from western Australia)

Sole (Common, Dover, Lemon)

Squid (jig caught)

Tilapia (farmed)

Trout (brown or sea and rainbow, organically farmed)

Tuna, albacore (MSC certified)

Tuna, skipjack (pole or line caught)

Visit www.msc.org for more information.

Have a Healthy Breakfast

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A delicious, hearty breakfast is more important to our health than we think. It’s the fuel to your engine and can have an impact on how you feel for the rest of the day. Because most of us don’t have much time, we at Hip and Healthy have compiled our favourite easy-to-make brekkies that are sure to get your motors going and will suit a range of different breakfast fiends…

FOR TOAST LOVERS: Avocado on toast
As simple as jam and bread, just substitute the jam for an avocado – packed with healthy fats and vitamin E, as well as tons of fibre, about 20 other vitamins and folic acid, avocados have often been dubbed a perfect food. They will also keep your skin healthy and your body fertile. Add a splash of soy sauce and indulge.

CEREAL SCOFFERS: Nutty muesli:
This is super easy; just swap your Shreddies (which are full of sugar) for substantial, organic muesli. Our faves include Rude Health, Dorset Cereal and Waitrose’s own. Your body will instantly thank you for it, and you will not only feel fuller for longer, but you will need less to fill you up. All the nuts and seeds contain lots of lovely healthy fats as well.

PROTEIN PEOPLE: Poached egg on toast:
Muscle men and gym bunnies need a little protein to perk them up in the morning and for them, a poached egg couldn’t be better. They contain six grams of quality protein per egg, which amounts to 12% of your recommended daily allowance, a host of vitamins, including the much talked about vitamin D, and have been linked to good eye health – all this for only 70 calories.

TEA DRINKERS: Fresh mint tea:
If you rely on a cup of tea to revive you each morning – kick the habit now and replace it for a fresh mint tea. Your body will be grateful for the water, and the mint will help aid healthy digestion. This is especially good for those who have trouble sleeping or if you have IBS. Buy a mint plant (or even better, plant one), pop it on your windowsill and just tear off the leaves into the mug – add hot water and voila!

ASIA ADMIRERS: Rice dishes, such as Nasi Goreng:
More of a supper grain for Westerners, rice dishes are regarded as breakfast across much of Asia. Indonesia especially herald Nasi Goreng as the only way to start the day; a rice dish that contains egg, shallots, garlic, tamarind, chili and prawns. However, if this is all a bit much at 7am, then brown rice (cooked or left over from the night before) with a bit of soy sauce, avocado and scrambled egg makes a sterling breakfast option – perhaps try instead of a fry up.

Mandy Watkins: How I Relax

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Founder of Hush and purveyor of all things cosy

Have a hot bath or shower. This always helps me get rid of any tension in my muscles. Use your favourite bath oil/soap and dryyourself with a linen waffle weave towel. Linen bath towels are fantastic to use as they get softer with every wash, are incredibly absorbent and they dry really quickly. They also gently exfoliate you as you dry which feels great. My favourite bath soap is Aesop Geranium Leaf Body.

Play games. Having kids has re-introduced me to the delights of great games, cards, dominoes. I also have a great puzzle app on my ipad that’s seriously addictive. It may not have the nostalgia of a floor puzzle but it doesn’t take up any room and once you’ve finished you can just start a new one.

Do yoga or any form of exercise. The more strenuous the better, when you feel like you can’t lift one more weight, run for one more second, stretch another millimetre it’s hard to think about anything else. You also feel incredibly virtuous afterwards and go to bed exhausted so you’ll sleep well.

Change into comfy clothes. If I’m not going out, the first thing I do when I get home, after kissing my kids, is get changed into something comfy, no bra, no heals, nothing tight. It sets an intention for the night and puts me into relax mode. This winter we are playing on the huge success of our long harem trousers from last summer and are offering three new silhouettes, which I can’t wait to wear. I think our Bubble Stitch Cardi is also going to be a great success; I love the textured feel to it. Our pyjamas are always a best-seller in the winter, along with our ever expanding range of cosy bed socks and accessories.

Watch a great movie. Endless channel surfing, trying to find something decent to watch on TV or watching something you’re not really enjoying can just add to a day’s stress. I prefer to watch a DVD instead – either a movie or a great series. My favourite movies are After the Wedding and The Sea Inside.

Light some candles. A cluster of glimmering tea lights creates a relaxing mood. A small amount of effort to light but, oh! so worth it. Candles scented with camomile or lavender will have a calming relaxing affect on your mind. Or anything from Diptyque (above).

Make something. Doing something you love is far more relaxing than doing nothing at all and I love a crafty project. Knit (I love Wool and the Gang for great patterns (www.woolandthegang.com/en/home/index), make a scented candle or create an ideas folder for your dream home/garden/wardrobe and fill it full of pictures you love.

Cook. Eating my favourite comfort food is guaranteed to make me feel better about life. Even more so when I make a bit of an effort to make the table look nice for a meal.  Sit at the table rather than in front of the television, light a candle, use your favourite plates and add a little vase of flowers…

For unreserved cosiness this autumn…

How wine can make you healthy!

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TANNAT’S THE NIGHT TO DRINK MADIRAN

Drinking red wine really can supplement a healthy lifestyle. Choose wisely and you could help ease your way to that elusive 100 Club, says Lee Osborne

Had a hard day at the office, stress levels going through the roof? Before you reach for your usual glass of Merlot think again! For there is a wine called Madiran that will not only taste delicious, but could raise your life expectancy in the process. Seriously. Madiran, the tiny wine appellation located in Gers, in the Gascony region of South Western France, is home to what scientists believe to be the world’s healthiest red wines.

Whilst research has revealed that drinking wine in moderation does have health benefits, after all our Gallic cousins have consumed wine with every meal for centuries, certain red wines are more beneficial than others. But why is this so?

The answer lies in the way the grapes are fermented in the winery. In the case of Madiran, the fermentation process of the native tannat grape is a lengthy one where the grape seeds are soaked for longer. This results in high levels of procyanidins and antioxidants, which in turn boost cardio-protection. Antioxidants are important for preventing your body from allowing free radicals to damage your cells. Free radicals are formed in your body as a residual effect, during the chemical process of oxidation, which is necessary for cell formation. The stronger the grape used in the process of making wine, as is the case with tannat, the higher the likelihood of increased resveratrol and antioxidant benefit.

HE WHO GERS WINS
One man who has devoted much of his working life trying to uncovering the myths of the wines of the Gers region and their heart preserving properties is Professor Roger Corder, a pharmacologist and Professor of Experimental Therapeutics at the William Harvey Research Institute at St Bartholomew’s Hospital in London. He was drawn to the region by a puzzle that has long had doctors scratching their heads: why is it that the French eat a diet with comparable levels of fat to ours, and have similar levels of blood cholesterol, yet four Britons die of heart disease for every one Frenchman?

Doctors traditionally put this so-called ‘French Paradox’ down to something present in red wine, but not in white, that protected the heart. But Corder was eager to delve deeper. If red wine is protective, why does it work better in some parts of France than others? The Gers region has twice the French national average of men aged 90 or above.

When he analysed the wines of the Gers, Corder found that they contained high levels of a plant chemical (or polyphenol) called procyanadin. This was partly thanks to the area’s native tannat grapes, and partly down to the region’s rustic production techniques.

Whilst championing the wines of Madiran, Corder is also rather fond of hearty reds from the ancient Muristella grape native to Sardinia.  Most notably those from Cantina del Mandrolisai, a winery based in Sorgono in the centre of the island. Sardinia’s population is made up of an exceptionally high number of centenarians. So if you happen to be holidaying there this summer you’ll know which cellar door to head to.

Quite ‘heart’ to come by Madiran is still relatively unknown and unfashionable in the UK and not as easily accessible as a Cabernet Sauvignon or Merlot. But if you track it down your heart will thank you for it one day. If all else fails Malbec or Pinot Noir are next in line to help preserve your heart.

HIP & HEALTHY’S TOP 3 HEALTH CONSCIOUS WINES
(listed by grape variety, origin, ideal food pairing)

Madiran – South West France/Uruguay/California Central Coast

Food match: Cassoulet, Magret of duck, Fromage de Brebis (sheeps cheese)

Malbec – Cahors – South West France/Argentina

Food match: Steak with ceps or porcini mushrooms

Pinot Noir – Burgundy, France/Washington State, USA

Food match: Beef Bourguignon; Ahi Tuna, Salmon

WHERE TO DINE & DRINK MADIRAN IN LONDON
Madiran, although relatively expensive in restaurants, is a fine accompaniment to a meal and would not be outshone by a Bordeaux red of the same price bracket.

Antidote Wine Bar, 12a Newburgh Street, London  W1F 7RR; antidotewinebar.com

H&H drank: Clos Baste, 2007, AOC Madiran, 100% Tannat, £52.50

Comptoir Gascon, 63 Charterhouse St, London EC1M 6HJ; comptoirgascon.com

H&H drank: Madiran – Château Aydie, Laplace, 2006 100% Tannat, £38.50

WHERE TO BUY MADIRAN ONLINE:
Want to avoid the restaurant mark up? Then buy here…

Château Barrejat, Madiran, Tradition, 2007; £7.95, stonevine.co.uk

Plénitude 2006, Madiran; £17.99, cellarandkitchen.adnams.co.uk

DRINK IN MADIRATION
Corder, in his research, found that after only two weeks of a daily glass of procyanidin rich red wine, positive support for cardiovascular health was observed. It was found to improve the function of the lining of the blood vessels and protected against atherosclerosis, the thickening of the artery wall. So bottoms up!

Herbs that Heal

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Words by Phytotherapist and Personal Trainer, Miss Savvy

Herb’s healing properties have been known for centuries. They take humble suppers to culinary heights and they also hold medicinal properties. As one of the best solutions to soothe aching tummies or settle stomachs, herbs are a no-fuss, easy-to-care-for (water them once a day) way to ease a whole host of ailments – I have my own herbal pharmacy on the balcony, and you could too!

A lot of the common varieties of herbs can be bought in sprigs at the supermarket but I encourage you to have a go at cultivating your own! A useful one stop shop for all herbs under the sun is Herbal Haven (www.herbalhaven.com) here you can play it safe and purchase parsley or branch out with the more unusual lovage or sorrel.

Loosen up with Lemon Balm

As the name indicates Lemon Balm has a soothing effect on the central nervous system due to the volatile oils citral and citronella that have anti-spasmodic properties. Just rubbing the leaves between forefinger and thumb and inhaling the delightful, citrusy aroma can be an instant calmer. Infuse the leaves to make a sublime tea perfect as an evening relaxant to transport you to the secluded garden of your dreams. This tisane can also ease menstrual cramps. To make, simply steep a handful in your teapot for ten minutes this can be drunk hot or cold but use within 24 hours. In addition, rub the leaves on bee and wasp stings or tear into a salad. Trim the plant regularly to keep it bushy and tasty!

Settle with Mint

Menthol, the active ingredient in mint, stimulates the production of bile and relaxes the stomach muscles, both of which are fantastic for the digestive system, making it the perfect after dinner cuppa! Just infuse a bunch of leaves for 10 minutes, strain and enjoy. If you have any left over in the pot pour four cups into a warm bath and submerge your body for a shot of energy and invigoration. I throw leaves from my grapefruit mint with gay abandon into salads. Be warned mint is a rampant one so best grown in a pot and contained. Keep pruning and it will reward you.

Thyme Eases

Rich in the volatile oil thymol, thyme is a superb antiseptic, since it contains antibacterial and antifungal properties and is therefore perfect for coughs, throat and chest infections. To make a soothing cough mixture simply infuse a few fresh sprigs in a cup of boiled water, strain and sip up to three times a day. Taking this remedy can also help with memory and concentration. Thyme is traditionally used to cleanse and protect homes by burning a few sprigs and wafting the perfumed smoke around each room. It’s also delicious tossed into stews & soups.

Parsley Phenomenon

So often the wallflower garnish but never the main act parsley is a nutritional powerhouse rich in vitamins A, C and B12, iron and magnesium. It supports the kidneys, liver and digestion and is an extraordinary immune enhancing food. This wonder herb is a Va Va Voom pick me up! So heap onto salads, pile into potatoes and stir through soups, sauces and dressings. Add towards the end of cooking to retain its vitamin content and colour. Make a tasty pesto replacing half the basil with parsley, add garlic and olive oil; this is raw food at it’s finest! For indigestion simply infuse a fistful of leaves for ten minutes and sip up to three times a day. Harvest regularly to encourage growth.

Wild Sage

Abundant in plant oestrogens sage can work wonders for menopausal symptoms such as hot flushes and night sweats. Sage tea is simple to make – just pour boiling water over the fresh leaves, steep for 10 minutes and strain. It is a little stringent so sweeten with honey or agave nectar. For a stronger dose you may want to try Vogel’s Menoforce, which contains extract of freshly harvested sage in one easy tablet (www.vogel.co.uk). Sage is also good for aching and bleeding gums, sore throats and mouth inflammations just cool the tea and gargle away four to six times a day. This brew can also be used as a final rinse for a healthy scalp and to restore colour to dark hair. Do not use if you are pregnant or lactating.

Getting Cold Feet: One man’s trip to the summit

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A trip to the Nepalese Himalayas entails a lot of experience (of which I am working on) and sheer determination (of which I soon discovered I had). Whether I was bending over an ice axe at the top of a mountain, sitting amongst the smells of incense burning inside a vibrant monastery, or even admiring the magnificent and often intimidating scenery, my recent trip to the Nepalese Himalayas had it all. Making a successful landing at Lukla airport marked the start of our month long journey amongst Nepal’s highest peaks. We had been dropped right into the heart of these mountains, which are stooped in tales of adventure, triumph, disaster, and passion. The Himalayas have a unique and compelling ability to captivate even the hardiest of adventurers. Looking up around me, it was easy to see why. Still only strictly in the foothills, the landscape was already eerily towering over us.

We had a month to summit two 6000 metre peaks, Mera and Island. Kit had been checked and re-checked; bags were packed and re-packed. Though, these concerns soon disappeared with the inevitable departure from Lukla for our climb that we had all worked so hard preparing for. Lukla is a community that has adapted to life in the mountains with apparent ease. Everyone is seemingly content with walking everywhere and carrying everything and they seem to have developed the strength of small giants. It became very normal to see substantial amounts of chopped firewood, hover past you, only to realise that a small man is bent double underneath it, carrying it.

Hours rolled into days and days into weeks as we made solid and steady progress up to Mera base camp. We climbed up, back down and up again, for what seemed like an eternity, as we became acclimatised to the altitude. Through the valley floors covered in sprawling bamboo shoots, up amongst the reds and pinks of the famous rhododendron forests and eventually up above the snow-line and amongst the ‘real’ mountains, already higher than most of Western Europe.

The journey came to its pinnacle on summit day. Feeling already sapped of energy, after a sleepless night perched up at high camp, I stumbled out of the tent and followed my head torch beam up 100 or so yards to the glacier. My numb fingers fumbled around with crampon straps but I was kept amused by the cursing around me coming out of the other team members. After three hours of slowly climbing the glacier in the last hours of darkness, we were switched out of autopilot as the sun silently emerged over the ridge behind us. The mountains began to develop a golden glow that was glistening off the snow all around us. Shedding off a few layers as the sun warmed our backs, we pressed on for the summit.

Nothing could have prepared me for the sight that we were greeted with as we climbed the last few metres to the top. The 360 degree panoramic view spanning three countries and some of the most famous mountains in the world, including the gigantic Mt. Everest, stunned us all into silence. As I stood on the summit higher than the six other continents in the world the sense of achievement and excitement was overwhelming. A journey so full of life-long memories, couldn’t have culminated in such an awesome, yet humbling way.

 

Words by Joe Jones

Stay in Stanley

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Before the British moved in, Stanley was the largest settlement on the island. Today, it evokes an European meets Asia atmosphere with its café lined coast and open-air bars. If it’s a bit of peace and quiet that you are after there are two places worth visiting. Although better well-known for its stretch of sand on the northern Stanley coastline, the little beach on the south coast (to the left of the market) is much less crowded and a great place for a picnic. The other place is actually amongst the rocks that jut out to sea. Although, not the most comfortable of locations, the unobstructed views of the South China Sea on a clear day are beautiful, just bring a towel to use as a cushion.

Stanley is perhaps most renowned for its market, which is not all its cracked up to be. However, if you want to discover something a little more authentic then make sure you pay a visit to the market stall which is very close to the aforementioned small beach, on the left hand side of the main market if you were looking out to sea. Choose from beautifully, hand-crafted ceramics collected from all over China and wonderful antique wooden games. But remember to haggle.

Be Inspired: San Yisdro Ranch, CA

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Winner of numerous awards, San Yisdro Ranch is a haven of flora nestled in the Californian Monecito foothills, just outside Santa Barbara. It has long been a well kept secret amongst those living in LA, who escape here for a romantic home-away-from-home. Beautiful gardens, shaded arbors and discrete pool make this the perfect escape from the city. Villas are elegantly decorated and kitted out with all the mod-cons and most come with private Jacuzzis. Dine on your balcony or in the restaurant, then retire to your cosy sitting room where your log fire will be lit ready for you to curl up for a film. If you are in need of a break – there is no better place on earth. www.sanysidroranch.com

What to read: The Help by Kathryn Stockett (Amy Einhorn/Putnam)

What to wear: Fit Flops (not the most stylish of shoe but walks amongst the Santa Barbara hills will get your calf muscles going)

What to listen to: “It’s Complicated” Soundtrack

What to do: Take tea in the arbor after a long walk

What to eat: French toast for brunch

What to drink: Fresh Californian orange juice

 

 

What to Pack Where: New York

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Staying healthy on the road is not always easy to do. Follow these tips on what to pack to keep those extra pounds that return with you, restricted to your suitcase.

Travel light and you won’t have to go through customs. This bag from Hush is both stylish and practical and can double up as a gym bag for when you get back. Overnight Bag, £85, www.hush-uk.com

Packing your trainers may be the smartest thing you do for a trip in NY. Not only can you run around Central Park but hotels, such as The Westin, organise running tours – a great way to see the city. Nike Free Run+ Trainers, £90,www.store.nike.com/gb/en_gb

You might not want to take the weather with you but taking a bit of the Brit can never be a bad thing. This top by Stella McCartney is stylish and practical. Olympic fever has already started and we like it. Team GB Stella Vest, £25,www.shop.london2012.com

The Nike+ Running SportBand and Chip is a great way to track your runs. So wherever you are, you will always know how long your runs are, how many calories you’ve burned, what speed you were going and how far you have gone. Nike+ Running SportBand and chip, £42,www.store.nike.com/gb/en_gb

Hip and Healthy Loves: all things Rosie

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…all things rosie

It’s July and the wait is over, summer is finally here, and the roses are out in bloom… so to celebrate, Hip and Healthy has rounded up the top rose products out there to get you looking bloomin’ marvellous

Wild Rose Beauty Elixir by Neals Yard
Enriched with rosehip oil, a fantastic source of vitamin C, and ultramoisturising Hyaluronic acid, this serum is great for getting rid of unwanted scars. £43, www.nealsyard.com

Benetint Rose Lip Balm by Benefit
This will give you a hint of colour without giving you the ‘clown mouth effect’. It also contains spf15. £14.00, www.benefitcosmetics.co.uk

Les Petales Lumiere de Rose Face Highlighter by Chantecaille
This gives skin that polished effect. It contains moisturising triglycerides, to keep skin fresh and supple, and it’s gentle enough to use on both lids and cheeks. £28.00, www.spacenk.co.uk

Wild Rose Smoothing Night Cream by Weleda
This has to be one of the best moisturisers on the market. It has a delicious rose scent and leaves skin rejuvenated and glowing. £13.50, www.weleda.co.uk

Desert Rose Powder Blush by Mac
Mac never fail to deliver, and this is no exception. This blusher will give you the fresh-faced look, and is the perfect complement to a summer tan. £17.00, www.maccosmetics.co.uk

Rose Love Balm by Jurlique
This salve contains vitamin E, olive oil, soybean oil and safflower oil, all of which replenish dry skin. Scented with rose oil, it can be applied to anywhere that needs a little bit of TLC. £10.00, www.jurlique.co.uk

California Running

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Running is not something that came naturally to me. I was never athletic at school, and have not yet found a competitive bone in my body. But my first run along Venice Beach ignited a love affair with running, which shows no sign of abating

In my first year at university, my mother and stepfather uprooted our family home across the pond to sunny LA, where I spent many long and wonderful university holidays. It was during the first Christmas break that I noticed the effects of my unhealthy university lifestyle. The tanned and toned bodies of LA just accentuated this. I was bloated, with dull, spotty skin and a bottom that, although wasn’t huge, had no place on Malibu beach. I had to put a stop to this. Residing amongst Hollywood’s glitterati meant that you were always bumping into someone so famous or gorgeous that you would begin seriously considering Extreme Makeover as a viable option for beauty. But as I looked around me it wasn’t plastic surgery outpatients that dotted the sun-drenched boulevards (that would be quite scary) but runners of different shapes and sizes, all with one thing in common – they radiated health.

There must be a statistic to help me describe this, like people in London say, you are never more than two feet away from a rat, in LA, you cannot be far off that from a jogger. So, inspired and eager to find out what I was missing, I laced up my trainers and headed to Venice Beach, home to what must be the best beach running track of anywhere in the world.

Miles of uninterrupted pavement weaves it way through the sand, along the coast from Venice. Past muscle beach, where Arnie himself use to work out, through clouds of sensuous incense smoke and the sound of excited chatter and reggae street music. Once under Santa Monica Pier the vibe changes entirely – sand courts full of athletic bodies playing volleyball, dog-walkers, roller-bladders and cyclists. As the sun beat down on my shoulders and warmed my face I found myself thinking, to my surprise, that this was something I wanted to stick at.

Over the years my love of running has grown stronger and as soon as I step onto Californian soil, I lace up and head out to Venice, no matter how exhausting the flight has been. Some of these runs are mere shuffles, but after 11 hours on a plane I’m not expecting a personal best.

I have been lucky enough to run along beaches in Antigua, Hong Kong, Cornwall and a tiny island off Malaysia, but nowhere comes close to the thrill of pounding the path that winds its way along the pacific coastline. Santa Monica and Venice Beach may not be the world’s most idyllic beaches, but they have something much cooler, more exciting to offer.

Each time I return, I run as early in the morning as my jet lag allows. The path is particularly peaceful then and there is something about starting the morning with a run that sets me up for the rest of the day. My music is different too. I set my iPod to the dulcet tones of Chicane and Zero 7 rather than the usual high-tempo Tiny Tempah (don’t judge me) that I listen to in the gym.

As the sun rises higher in the sky, I feel the strength of its rays deepen on my forehead and shoulders and watch how it makes the sea dance with iridescent blues and greens. Everything feels calm. The sand feels hot as it finds it way into my socks and tiny beads of sweat form on my shoulders, eventually running down my back as the sun gains strength. Afterwards, I reward myself with a smoothie from Urth Café, a short walk from the beach, only to return and sit on the sand looking out to sea. It is still only around 9am and I have never felt happier or more peaceful.

Venice beach provides me with an enlightening tour of magnificent graffiti and weird and wonderful people. Once I passed an entire camera crew filming an episode of Nip Tuck. On another occasion, a war veteran gave me a cross to plant in the sand. It is the people of Venice that give it its life and soul and no two runs are ever the same.

Since I began running here, I haven’t gone one year without returning to Venice and Santa Monica’s beaches. It is where I did my 18-miler with my boyfriend in training for a marathon (and where I fell in love with him). It is where I have come to think over many of the decisions I have had to make. But most of all, it is my respite from the rest of the world and even though it is over 5,000 miles away, no where else feels more like home.