Taking away foods such as gluten, dairy and sugar can be incredibly beneficial in the healing process of gut repair. With many different options for gluten-free bread on the market, it’s difficult to determine which one might work best for us… but I was being inventive when creating this Sweet Potato Toasts combo and it definitely didn’t disappoint. With the additional fibres of the sweet potato skin and the rich Vitamin A content, this makes a perfect breakfast in the morning or a snack after work…
INGREDIENTS – Serves 1
1 large sweet potato 1/2 avocado 1 tablespoon Broccoli Sprouts 1 tablespoon tahini Juice of 1/2 like 1/2 teaspoon chilli flakes
METHOD
Slice your sweet potato into thin slices and put it in the toaster like you would with bread.
Slice your Avocado and in a bowl, smash with salsa, chilli flakes and salsa.
Once the sweet potato has popped, top with your smashed avo and choice of toppings – I love broccoli sprouts, tahini and a sprinkle of pumpkin seeds.
Recipe created by Nutritional Therapist, Eleanor Hoath for Hip & Healthy’s “Back To Wellness” campaign.
It’s the final week of our “Back To Wellness” campaign and for week 4, our in-house nutritional therapist, El is talking all things gut. Below she’s sharing her gut-loving shopping list so you can stock up on all the goodness your gut deserves on your next shopping trip.
Bitter ingredients – rocket, watercress, dandelion, artichoke hearts, cacao nibs. Starting every meal with something bitter (especially if it’s green) is a great way to naturally stimulate our digestive juices to ensure that our digestive enzymes are flowing!
Cruciferous Vegetables – these are your fibrous veggies such as kale, broccoli, Brussels sprouts, and cauliflower. These work to bulk up our bowel movements and keep things moving along – but importantly, they also contain a key liver-supporting compound called Indole-3-Carbinole which supports the 2nd phase of the liver detox system.
Grains – think brown rice, buckwheat, quinoa, spelt, oats and millet, these are all wonderful sources of soluble fibre which keep our digestion regular but also a source of prebiotic fibres to lay the foundation of good gut health.
Yoghurt – I personally avoid dairy, it doesn’t sit well with me, so I really enjoy Coco’s Coconut Yoghurt for this reason as its naturally rich in probiotic bacteria such as Lactobacillus which is like a warm hug for our gut with increasing research on its benefits for skin conditions too. BUT for those who can tolerate dairy, opting for full-fat Greek yoghurt is a perfect staple. I use yoghurt for breakfasts, to make a smoothie that extra bit creamier, or as an alternative to ice cream when I fancy something a little less sweet in the evening!
Nuts and Seeds – Nuts such as Walnuts, Cashews, Almonds, Brazil Nuts and Hazelnuts all count towards your plant points for the week whilst being nourishing to the body providing essential proteins, fats and minerals. Research has even shown that including a handful of good quality Brazil nuts can provide your body with its daily requirement of selenium for the day, an essential mineral for our reproductive system, metabolism and hair, skin and nails. Similarly seeds such as chia, and flax naturally keep digestion regular by drawing water to the colon.
Active Probiotics – Probiotics are the ingredients that feed our healthy gut bacteria and therefore contribute to the strengthening of our gut lining and optimisation of our digestive function. Foods such as Sauerkraut, Kimchi, Miso and Tempeh are all fantastic sources of fermented foods as well as eating products that are enriched with live cultures such as yoghurts, probiotic drinks and spreads. I really like using the Cultured Collective products.
Dark Chocolate – I love to have a few squares of dark chocolate every day! It’s a treat for my tastebuds BUT it’s also rich in magnesium which is totally needed for our nervous system, digestion, hormonal health and beyond! Research has even shown that 85% dark chocolate has a probiotic action too which means it’s good for the gut too! – but just be careful if it’s above 70% in the late afternoon, dark chocolate does contain caffeine, remember.
Nothing better than a fresh start to a new year… am I right? It’s like a clean slate that you can adorn with new goals, new opportunities and exciting plans for the year ahead. As I’m writing this I can see the foliage of the spring bulbs I planted in November last year sprouting out of the ground and that’s providing me with lots of hope and anticipation for Spring. I’m basically trying to block out any negative energy that January is the darkest, gloomiest month of all and instead, focus on self-care and positivity. In this column, each month I share what to buy, DIY and try in the world of wellness right now and here’s what I’ve been loving recently.
This has been a total game-changer for my hair. Very late to the Olaplex bandwagon, I know, and after trying (and really not rating) their No.3 Hair Perfector Mask, I was recommended the bonding oil by my BFF and wow my hair has never been so transformed by a single product. I won’t go into the science of Olaplex here (I’m not sure I entirely understand it myself) but a few drops of this on damp hair and the blow dried, my locks look shiny, glossy, smooth and feel so much more healthy. I have fine, highlighted hair that dries out and gets tangled easily and for me, this is now a must-have. I’ve got so many more compliments on my hair, particularly asking if I’ve recently had highlights done (which I haven’t recently) and I think it’s enhancing my colour too!
One little pleasure I treat myself to is lovely hand soap for our kitchen sink area. I always like to spend a little more and get something that feels luxurious and nourishing. One of my favourites is Bramley’s Lavender, Geranium & Petitgrain hand wash and to my delight, they now offer plastic-free, compostable refill pouches which removes the need to buy a new bottle each time. I love this eco-innovation because it means you can get your favourite products in a much more sustainable way. They also offer their Digby Dog Wash in the eco refills so I will definitely be giving that a go on my spaniel Rosie!
Lululemon Leggings “Heatless Curl” Hack
If you’re on Tik Tok, you may have seen this trend floating around whereby you use your lululemon leggings as a way to curl your hair overnight. It sounds a bit bonkers but if you’re looking for a way to add volume and curl to your hair without heat then give this a go! You essentially split your hair into two sections and wrap each side on one leg of your leggings. Roll the waistband over your head and voila! Many heatless curl devices are often so uncomfortable to sleep in but this is by far the most comfortable option and you wake up the next morning with gentle waves in your hair like you’ve just spent an hour blow-drying!
I’m naturally a creative person and I love finding ways to nurture that side of myself. If you’re looking for a fun workshop to do with your best girlies ahead of valentine’s day (or should I say gal-entine’s!) then why not book yourself onto a Self Love & Rose Quartz Bracelet Making Workshop? Hosted by Georgia Devon-Spick, you’ll be given some background behind the rose quartz stone and the corresponding heart chakra. You’ll then discuss how to help balance or open the heart chakra, cultivate feelings of self-love and bring certain small habits and affirmations into our daily routine. You’ll then proceed to make your own bespoke Seven Collective rose quartz bracelet, where each bracelet can be customised with words and charms. At the end of the workshop, you’ll have your very own rose quartz bracelet and a goody bag including special self-care gifts.
Instagram made CRÉME famous for their gooey, mouth-watering cookies and they’ve recently launched a variety of vegan cookies and a “Cookies on Demand” home delivery service which is just too good not to share! Are they “healthy”? No. But if you’re plant-based or doing Veganuary and you want to treat yourself (because we’re all about balance here) then here’s your ticket! There’s not much more to say other than their vegan double chocolate cookie is what dreams are made of!
Fun fact about me… I’m mad about Formula 1 so when I heard about this new fitness program I was very excited! Baur au Lac in Zurich, Switzerland has teamed up with world-renowned British Formula 1 performance coach, Mark Arnall, who channels 25 years of health and fitness knowledge and experience into an exclusive and carefully curated ‘TRAVEL F1T’ programme, designed to help guests maintain peak wellbeing during their travels. Mark began his career in Formula 1 in 1997 as the performance coach of Mika Häkkinen and David Coulthard. In 2002, Mark started working with Kimi Räikkönen and up until recently, Mark has been working with Sebastian Vettel. In line with the British trainer’s holistic mindset, Baur au Lac’s ‘TRAVEL F1T’ concept extends from pre-arrival travel-related recommendations via video and Mark Arnall’s e-book travel guide to training and recovery programmes at the hotel. The hotel’s incredible top-floor state-of-the-art fitness centre, with breathtaking views across Lake Zurich, provides a perfect environment for this balanced programme. Guests who prefer to train in the comfort of their own room will find all the equipment they need ready and waiting for them, with training and recovery videos instructed by Mark Arnall accessible on all guest TVs and in-room tablets. Mark has also worked closely with leading sports nutritionists and Baur au Lac’s award-winning chefs to specially develop exclusive nutritious dishes to complement the programme.
Inspired by a traditional fizz, this typically acidic drink gets a smooth makeover. ZEN’s lemongrass meets the citrussy grapefruit notes halfway, perfectly balancing out the tangier tones. The light mix is softly grounded with a hint of thyme and makes the perfect mocktail recipe for dry January!
I know that there is a lot of backlash around New Year’s resolutions – and I certainly don’t advocate the whole idea of New Year, New You, however, I love the new beginnings that entering a new lunar year brings. It just is such a good opportunity to try and reach missed goals or add in something brilliant and healthy that could be beneficial to your overall wellbeing. I thought I’d share mine with you all in my January wellness must-haves.
More Mushrooms I have long been a fan of the humble mushroom. Hailed as the vegetable of 2023 – I am sure we will be seeing big things for mushrooms when it comes to wellness this year. Their benefits are plentiful; high in vitamin D (Tim Spector says to leave them out in the sun to maximise this), said to support gut health, heart health and pretty much everything in between, I cannot get enough of them and am going to be consuming a lot of them over the next 12 months. I have become obsessed withPhyto Nectars I AM RESTEDdrink – it’s like a hot chocolate but healthy. Packed full of delicious mushrooms such as Reishi and Lions Mane and added magnesium to aid normal function of the nervous system and aid a good night’s sleep. A cup of this before bed is one of my new favourite evening rituals.
Meditation Nearly every holistic and traditional doctor I have seen over the past year has told me that meditation would be really beneficial for me. Apparently, when I breathe, my body hardly moves and my breath is shallow and quick – like I am constantly in fight or flight mode (which I am!). I have ignored this advice countless times – I mean who really feels like they have the time to meditate? I certainly didn’t – but I have recently realised that just like with ALL things – it is a matter of prioritisation. My stress levels are high and I just can’t seem to run, eat or drink my way out of this one. I have to sit. So thank god for Silver Linings LIVE and the amazing Catherine Turner, who has a whole collection of meditations at lots of different lengths to help me chill and regain my breath again. It is my mission to make it an absolute priority that I do at least 10 minutes a day – probably about a fifth of the length of time I spend scrolling Instagram. I think it really would do me the world of good to start looking inward instead of constantly outwards.
Skincare from the Inside Out We get very excited here at Hip & Healthy when a skincare brand embraces both the internal aspects as well as the topical aspects of skin health. For years I have been focusing on what I put on my skin rather than supplementing for skin health but a brand that changed that for me is Forest Spa Finland, an adaptogen-based skincare product that includes an active serum as well as supplements that help heal your skin from the inside out. Using ingredients from Finnish nature, Forest Spa Finland set out to create products that help your body build immunity to stress and boost your vitality. This, they say, is an inside job. Their Nordic Adaptogen Supplement uses incredible skin-enhancing extracts all sourced from some of the most powerful plants found in the Nordic Forest, such as Chaga Mushroom which have the highest ORAC score (a way of measuring how they absorb and remove free radicals) ever recorded in natural food. Hip & Healthy Readers can get 20% OFF Forest Spa Finland using code “SKINWELLNESS20” at checkout. Visit forestspafinland.com for more information and to buy.
Taking My Health Into My Own Hands Going to the doctor is without doubt just a part of everyone’s routine life, and if you have a busy personal life, the long wait times for appointments at GP surgeries for common health issues you wish your pharmacy could deal with can be frustrating.
This is where RightdoseOnline Doctor could help – it takes the stress out of waiting for an appointment at your local GP and can provide private prescriptions that you need quickly, delivered discreetly to your front door.
While some ailments may require you to see a doctor face-to-face, there are many that don’t require this level of contact such as women’s health issues including Thrush or Cystitis. You can also get online prescriptions for skin conditions, travel health and more. Online Doctor consultations are with UK-based private GP’s who are qualified to review and prescribe medication based on a confidential assessment which is carried out on their website. So, stop putting off those little things that you can’t bear to wait in line for and just get your health sorted.
Sorting Out My Back + Shoulder I had never experienced anything quite like Osteopathy before and can honestly say that Amberin, Founder of The Vital Practice (in the heart of London near Oxford Street) allowed me to feel fully comfortable in her hands. My posture is shocking. I am the sort of person who only has to read the word “Posture” and it will manoeuvre me from my hunched-over position into a straight pencil in seconds only to let it all go again. Over the course of her 25-year osteopathic career, Amberin has found a wider holistic approach to be crucial in the pursuit of optimum health. Having relied upon quality laboratory testing and new developing technology at her own clinics, Amberin identified the need to house multiple lifestyle medicine treatments in a single physical space, to offer clients a seamless, connected and transparent treatment journey. Osteopathy is often simplified into a hands-on approach – however, the solutions-focused way she treats is much broader. She sees osteopathy as so much more than manipulation of the musculoskeletal system. This cohesive, preventative system is central to her ethos and reflected in her clinic and collaborations with experts. Within minutes Amberin was telling me things about myself that I knew were true but not even I had fully understood yet. She gave me a roadmap for how to continue the good work she started in her clinic. And I have of course booked another appointment with her in the new year!
QUOTE OF THE MONTH
Plato said “The beginning is the most important part of the work” – so start as you mean to go on this year.
This affordable skincare range is having a cult moment and for a good reason. This cleanser gently exfoliates deep within your pores so that spots don’t even have a chance to build up.
I am obsessed with these award-winning under-eye skincare patches. A staple for party season as they instantly take down puffiness but also perfect for just looking your best! And rested!
Iconic for many reasons but perhaps most notably for their incredible scents – no one does Shea Body Butter like The Body Shop and it’s mega affordable. Great for dry skin.
We couldn’t be more excited to share the winners of Hip & Healthy’s annual Wellness Awards! We’d like to think we’re experts in all things health and wellbeing and as you’ll know, we’re passionate about sharing the latest and greatest in this amazing industry.
Below are 2023’s Wellness Awards Winners, which we spent a long time deliberating over. While it was incredibly difficult to narrow the list down to the final winners, we feel the brands and products below are worthy of their titles and we hope you might discover some new brands that can help you on your way to feeling your best self this year.
Best Liquid Supplement – Love Liposomal If you hate taking tablets or overly large supplements then a good liquid supplement must be on your hit list! A new discovery is Love Liposomal and they tick so many boxes. Gorgeous packaging (ok not an essential but if you’re aesthetically-minded then it’s a bonus!), delicious tasting which is hard to come by, high-quality ingredients and excellent bioavailability. We love the Vitamin C & Zinc… you honestly can’t ask for a better winter immunity-boosting supplement.
If you’re a fan of Daylesford Organic (who isn’t?) and its equally lovely sibling, The Wild Rabbit, then you must check out the newest addition to the portfolio, The Fox. Lady Carole Bamford has done it again with her second hotel offering featuring sublime interiors, picturesque location and food to make your mouth water. Everything you come to expect from her and her team. Nestled in the small village of Oddington, just a stone’s throw away from Daylesford, definitely book your room early for a wonderful spring getaway.
This would honestly make the most spectacular gift for yourself (why not?) or a loved one into wellness. The presentation is truly stunning but the book itself is even more magical. “The Book of Rituals is your guide to our wellbeing philosophy: The Art of Soulful Living. More than just a coffee table book, The Book of Rituals is designed to showcase the beauty of life.” Aiming to inspire you with ancient pearls of wisdom, inspirational people and poems, plus practical exercises, recipes, and so much more. With pages dipped in gold, this will be a real show-stopper of a book on your coffee table.
Aurelia is renowned in the skincare realm for their probiotic-packed natural formulas that are not only scientifically proven but also have the H&H stamp of approval. Over the years, the product line has grown and Aurelia has managed to maintain their tight nip exceptional quality. It’s always a bonus when your skincare doubles as a beautiful aesthetic display, which Aurelia’s blush pink branding certainly does!
Rumble’s clever concept is the most convenient studio I’ve trained at. If you’re a class-goer but struggle with the timetable, Rumble is the studio for you. Starting every 10 minutes, you can jump in at any time during the day and complete their signature RE.HIIT CIRCUIT of the day which takes just 40 minutes. Switching up on a daily basis, the circuit includes a mix of cardio, strength and conditioning for an efficient full-body burn.
With a focus on prevention rather than cure, Indi came into the market to make taking a range of different supplements, each with its own unique health benefits, easy and efficient. Add their delicious nutrition-packed powders to your smoothie, or just add water or oat milk. The ingredients are super high quality and derived from real whole foods allowing the body to recognise them and absorb them properly. Plus, they are delivered in effective doses with no bulking agents, artificial additives, or chemical preservatives and are 100% plant-based. Starting off your day with one of their products really does set you up for feeling your best.
A roll-on with no aluminium salts that actually works. Dr. Hauschka’s Deodorant provides reliable protection while respecting the skin’s natural flora. The low-alcohol formulation of this roll-on deodorant works entirely without aluminium salts. It helps prevent the formation of odours without constricting your pores or staining your clothes and it smells divine!
Vuori is one of the best activewear discoveries I’ve made! The cool Cali-based brand has been gaining momentum in the UK with its premium performance apparel that integrates all forms of fitness and lifestyle. The styles and quality are unrivalled and work well as hybrid dressing, ie. working from home straight to a yoga class or morning workout followed by breakfast. With 99% of gym-goers wearing the same old brands, it’s nice to be the one wearing something different, stylish and functional.
Plant-based pioneers Mildreds have been serving internationally inspired, colourful food since 1988, meaning they know a thing or two about getting the best out of veggies. The fine-tuned menu has an array of mouth-wateringly good dishes, one, in particular, I can’t get enough of is the amba chick’n* kebabs, marinated in mango served with butternut cranberry red rice with a smearing of tahini and tomato shaata to good measure. My reasoning for selecting Mildreds is of course that it’s a healthy eatery as the category suggests, but ultimately that isn’t the rationale behind my repeat visits, it’s because the food is hands down amazing and never disappoints.
Best Innovative Food & Drink Brand – Plenish Plenish has been on my radar for a while but recently they keep cropping up as the brand to buy, especially when it comes to nut milks! H&H resident nutritionist swears by Plenish, in terms of nutritional value they score high and do not cut corners when it comes to their short list of organic ingredients. No flavourings, no preservatives, no additives…no nasties whatsoever and most importantly they don’t compromise on the great taste. Aside from their milks which line the supermarket aisles, Plenish offer extensive juice plans which you can order online, ideal for when you need to hit the reset button.
Gettingvitamins and minerals into your kids has just been made easier with WelleCo’s Super Kids Elixir + Protein shake. Packed full of real veggies, fruits and superfoods as well as vitamins and protein, this very healthy drink is disguised as a chocolate milkshake – genius! For kids aged 4-16, this all-in-one daily superfood powder is a great way to make sure your kids are getting the nutrients they need.
From their adrenaline-fuelled Versaclimber sessions and expert-led boxing sessions to the other end of the spectrum, with mindful yoga and Pilates, BXR has solidified itself as the most superior of wellness hubs. Constantly evolving to improve their services, BXR has branched out with their clinic, offering the highest level of care in the form of Physiotherapy and Rehabilitation, their incredible retreats at Daios Cove, not to mention the opening of BXR Battersea Power Station later this year. The facilities are state of the art, from the gym floor to the changing rooms. If you haven’t yet, check out this all-encompassing wellness hub.
Better You has a whole category dedicated to sleep full of effective award-winning products, but it is their Sleep Bundle that I have totally fallen in love with over this past year. Featuring their Lights Out Oral Spray, Magnesium Bath Flakes and Magnesium Body Lotion, this potent collection packs a punch when it comes to pressing the reset button and allowing your body to feel deeply relaxed and ready for bed. They also do Magnesium bath flakes for kids which my children totally love and really help calm them down after a busy day.
Bladder care was not something I thought I was going to have to worry about until much, much later in life. However, two kids later and trampolines are out of the question and don’t you dare make me laugh till I cry (IYKYK). So, we are where we are and boy am I glad We Are Jude exists to support me and many others like me. Hailed as the healthcare company here to smash bladder taboos, open up conversations about incontinence and help you get on with life, leak-free, We Are Jude has everything from supplements to underwear, pads to liners that support your bladder issues. And they really do make a woman like me feel totally seen in a way that has not been possible in the past.
Based in the New Forest, Limewood draws from nature to offer guests treatments that will last long after they leave the spa. Working with experts in their fields and companies you’ll know and love to create a memorable experience, their Herb House Spa offers everything from bespoke personal training, rooftop yoga, body and face treatments with Sarah Chapman and Bamford products and of course use of the pools, sauna and steam rooms. Why not sign on to one of their Rewild Yourself one-day Retreats? Or if you have more time Amelia Freer offers a three-day retreat there too. Plus their healthy food cafe, Raw and Cured, is a great place for a post-workout smoothie or calming cup of tea.
We have been so impressed with the products that Forest Spa Finland have created that it was easy for us to choose the winner of this category. A brand dedicated to helping our bodies become more adaptive and immune to the effects of stress, Forest Spa Finland draws on Nordic ingredients and traditions that will help your body to become more resilient and in turn – happier and healthier, and this is also evident when it comes to our skin too. They recently just released their Nordic Adaptogen Serum which works in tandem with their supplements to help you get your glow back. The founder Daniel has a wealth of experience under his belt and is perfectly positioned to help us all find our best skin yet. We cannot wait to see what comes next from them.
When it comes to private mental healthcare, no one does it better than The Soke. Working from their South Kensington premises, their leading practitioners cover everything from depression, anxiety and OCD to more specialised situations such as eating disorders, addictions and the breadth of child & adolescent mental health issues. Patients are directly involved with their treatment plan, allowing the best type of care to be carved out for each individual. The Soke really is the gold standard for mental healthcare.
Your gut is an incredible thing. And when you look after it, it looks after you. Symprove was founded on the principle that restoring and maintaining a healthy gut balance can help you live a fuller life. Fast-forward to today and they’ve created a product that has helped thousands upon thousands of customers achieve just that. Symprove’s water-based formula works to help feed and nourish the good bacteria in your gut, it’s entirely vegan, gluten- and dairy-free and has had numerous scientific studies conducted on it to prove its efficacy.
Transform your house into a home with the comforting, uplifting and balancing power of fragrance. Rituals do more than pamper your body. The first company to combine body and beauty products with gorgeous reed diffusers, scented candles, room sprays and more will bring sanctuary to wherever you live. After all, it’s a hectic world out there and we believe home should always be a welcoming and restful place to be. Come home and enjoy relaxing with Rituals.
Neom’s skin treatment candle just got even better with their new blend including baobab and jojoba oil. The magic four (rapeseed oil, soybean oil, sweet almond oil, cocoa seed butter) has been expertly re-whipped up to be even more intensely nourishing and is now the magic 6! This is the perfect winter companion for all your wellness needs to keep your skin feeling nourished along with perfectly chosen natural essential oils, to help bring a feeling of calm.
It’s no secret that we’re advocates of the digital wellness platform, Silver Linings LIVE. Offering over 10 disciplines including Barre, Yoga, Pilates, Meditation and more, the workouts are ideal to perform from the comfort of your own home. With daily live sessions and catch-up features, SL LIVE has brought community to their online space, transporting you to their studio without the hassle of having to leave the house.
Don’t let anyone tell you cereal doesn’t count as a snack! They are wrong! We’ve all been there, late-night munchies beckoning a bowl of your favourite cereal before bed… Well, Superzeros revolutionary, protein-rich, low-carb cereal is your new BFF that tastes delicious and won’t cause a sugar rush either. We love the Apple & Cinnamon and Chocolate flavours!
When I first started trying Hux Hydration during the hotter summer months I found it amazing for post-workout recovery. The effervescent tablet that you add to water is carefully formulated with electrolytes and minerals designed to support optimum hydration and muscle function. But they are also great for a couple of other essentials too – they were an absolute lifesaver post stomach bug for my husband, and they also make the most wonderful hangover cure – you can thank me later!
Give your body the best chance this winter with a helping hand from Vitabiotics Immunace products. I like the Extra Protection pill, whereas my husband prefers the effervescent tablets – it’s a matter of preference. Formulated to bring you the highest level of nutritional support, the supplements include additional vitamin D, a comprehensive multivitamin and lycopene extract and resveratrol.
Proving their well-deserved place in the Female Health category, Ora Organics have formulated a range of supplements that are specifically designed to support women’s needs. Much like the intricacy of the female body, the various supplements contain carefully selected, expert-backed ingredients to tackle specific issues such as vaginal health and hormone imbalances.
Randox became a household name during the pandemic as one of the government’s partners in testing. As pioneers in diagnostic health testing Randox have taken their clinics to the high street and expanded all over the UK, making them truly accessible. Health testing is one of the key components to preventive health, and whilst the science of testing is complicated the actual doing it could not be easier and it really allows us all to put our health back into our own hands.
After skyrocketing success throughout COVID, Fiit has only grown stronger post-pandemic with its constantly evolving offering and classes that take you from home to the gym. Think of Fiit as the little PT in your pocket, with plans that will help you to keep on track and create the ideal training split to drive results, including their new Total Fiit, the first collection of hybrid training plans to suit those who mix between at-home and in the gym. Fiit covers strength, cardio and rebalance, with endless options within each category run by expert trainers that will get the most out of you. To get the absolute most out of Fiit, you can pair your device with the Fiit tracker which monitors your heart rate, counts your reps and gives you real-time stats as you train.
I’ve dabbled with just about all the protein powders on the market, and this year the award goes to Awesome. There’s a certain criterion I look for in a protein powder, A, the ingredient list is short with no nasties included, B, the texture blends well and C, it tastes good…Awesome’s plant-based blend meets all three! The salted caramel is arguably the most sublime tasting I’ve come across to date.
I recently ran a Sugar Reset with a group of incredible people where we talked about how sugar impacts us on a day-to-day basis and what happens when we remove it from our routine. Do you find yourself reaching for coffee at 11am and biscuits at 3pm? Finding it challenging to stay awake during the final zoom call of the day and zoning out at the dinner table when the kids are telling you about their day?
Balancing blood sugar is the first step when looking to support any health concerns, especially those about boosting energy, motivation and concentration throughout the day. In the present day, many of our diets are high in refined carbohydrates, hidden sugars and poor-quality fats whilst being insufficient in whole foods such as fruits, vegetables and fibres – bring on the blood sugar rollercoaster.
The recipes in this week focus on good quality protein, fats and minerals that keep our blood sugar in check and keep us feeling satisfied for longer. There are also some additional ingredients such as Ceylon Cinnamon and foods rich in the mineral Chromium which have been shown to enhance our bodies’ reaction to glucose. These tips and tricks are things I often share with my skin clients as well as those with hormonal conditions such as PCOS and PMS.
Top tip – Whilst ‘reducing your sugar intake’ the first few days will be a little challenging, which is why we have increased and optimised other bits and bobs earlier on to make the transition easier! Focus on good quality rest and sleep which will have a profound impact on your hunger signalling too!
Stimulate your digestive system and line your gut before something sweet with this better bitter salad! A total staple at any dinner party to prepare the digestive system for the incredible food to follow…Make once and store in the fridge to enjoy through the week!
INGREDIENTS
1 bag of wild rocket 1 bag of watercress 1 cup of fresh dill 1 cup of lettuce 2x cups of chopped radishes For the dressing: 2 tablespoons of Apple Cider Vinegar (with the Mother) 1 tablespoon of Olive Oil Juice of 1 lemon 1 Garlic Clove
METHOD
Combine all salad ingredients in a large bowl and toss to combine.
In a blender, combine all the dressing ingredients and blitz until smooth adding water to create a runny liquid.
Decant your dressing into an airtight jar and the salad into an airtight container to keep refrigerated for up to 5 days.
Serve with each meal by drizzling the dressing over the salad and having a few forks before each meal.
Recipe created by Nutritional Therapist, Eleanor Hoath for Hip & Healthy’s “Back To Wellness” campaign.
A date-free energy ball? That tastes like cookie dough? Yes PLEASE! Chewy but not crumbly with a natural boost thanks to Cacao Nibs. These Salted Cookie Dough Balls are a hit!
INGREDIENTS
1 cup natural flavoured protein powder (I used Motion Nutrition Roasted Peanut Protein Powder 3 tablespoons ground almonds 1 cup cold water ½ cup almond butter 1 cup millet flakes (use oats if not able to find millet) ¼ cup Cacao Nibs ½ teaspoon Ceylon cinnamon ½ bar 85% dark chocolate
METHOD
Add protein powder, ground almonds, Ceylon cinnamon and water in a bowl and combine.
Add nut butter and millet combining until crumbly.
Once crumbly, add cacao nibs and a splash more water if needed until combined into a cookie texture dough.
Use coconut oil to ‘grease’ your hands and use a tablespoon to scoop out the dough into your hands and roll into equal balls.
Place onto a lined tray and place in the freezer for 30 minutes. Remove from the freezer and store in the fridge for up to 5 days
Optional:
Dark chocolate in a bowl over simmering water
Remove from the freezer and place onto a plate, drizzle dark chocolate over the balls.
Place back into the fridge for the chocolate to harden and chill.
Recipe created by Nutritional Therapist, Eleanor Hoath for Hip & Healthy’s “Back To Wellness” campaign.
When it’s raining I love nothing more than a nourishing Leek and Potato Soup. But with the absence of protein, we can find ourselves feeling hungry after a short time. This butter bean variation with additional fibre is the solution.
INGREDIENTS – Serves 4
1 Large Onion (red or white) 225g Onions 2-3 Medium Leeks 2 cups of Bone Broth/Vegetable Stock 1 tin of Butter Beans (drain and rinse) 100ml cream or Nush Cream Cheese Himalayan Salt Black Pepper 500ml of water Olive Oil
METHOD
Chop your potatoes (no need to peel, just wash) and leeks.
In a large pan, heat your oil. Once heated, add the onions, potatoes, leeks to soften.
Once soft, add your broth, butter beans and water and bring to a boil. Leave to simmer for 10 minutes.
Once cooked blitz with a hand blender, or – leave to cool and blend in your smoothie blender until smooth.
Serve by stirring through your cream or nush cream cheese and a sprinkle of Pumpkin Seeds.
Recipe created by Nutritional Therapist, Eleanor Hoath for Hip & Healthy’s “Back To Wellness” campaign.
To jump on the low-sugar bandwagon would be one of the greatest things you could do for your health. In fact, there isn’t a bodily system that wouldn’t reap benefits from kicking the sugar for good. Who doesn’t want clearer skin, increased energy and a trimmer figure? If you’re still craving sugar after the festive season, we’ve got you.
The bitter truth is that quitting sugar is no easy task. Your apparent lack of willpower when finishing the tub of ice cream is not your fault. Sugar is highly addictive and the effects can literally hijack the brain making us want more and more. What’s worse, there’s not much it’s good for. Of course, we all need sugar in our diet. It is an important energy source after all. BUT in excess, it can cause digestive, sleep and mood disruptions and could even be the root cause of those pesky breakouts you can’t seem to budge.
However, with a few tricks up your sleeve, it’s totally possible to finally conquer the sweet stuff. Follow our 10 steps and say hello to an all-round healthier new you…
Go Cold-Turkey
Yes, it is frustrating that something so tasty can be so addictive. The more we eat, the more we want. Sugar prompts the release of neurotransmitter called dopamine. Dopamine stimulates the same reward pathway as cocaine and heroin. No wonder it’s so hard to resist!! The best way to go about banishing sugar is to treat it like a drug. Go cold turkey for a month. This allows you to recalibrate your taste buds and dramatically reduce cravings.
Detox your home and desk
Out of sight, out of mind really does help. Why torture yourself with the site of chocolate every time you open your fridge? Make things easy by clearing the kitchen cupboards and desk space of all temptations.
Tell your family, friends and co-workers
By confiding in friends and co-workers about your plans, they will be less likely to wave the office cake tray under your nose. You never know once they see you reaping the benefits, they may even want to join you!
Read every food label
Hidden sugars are found in the strangest places!! But sometimes reading food labels can be a bit of minefield. To make things easier just follow this simple rule: If the food product contains more than 15g per 100g, this will be in the red zone of the traffic light label – this should ring alarm bells.
Kill your cravings with a low-sugar treat
If you really need a sweet fix, try whizzing some berries in a blender with natural yoghurt and seeds. The protein and healthy fats will keep your blood sugar levels stable and you’ll still get the sweetness your craving for. *Top tip – add a pinch of cinnamon to curb the cravings even further
Cook from scratch
This is the easiest way to control sugar intake – say goodbye to hidden sugar, additives, colourings, chemicals and flavourings.
Eat protein and healthy fats at each meal
Protein and healthy fats are great for balancing blood sugar levels. They keep you fuller for longer, prevent energy dips and reduce sugar cravings. Eat lean meats, fish, nuts & seeds, tofu, avocado, cold-pressed oils, beans and pulses, natural yoghurt, eggs, nut and seed butters.
Up your chromium intake
If you struggle with intense sweet cravings then it may be worthwhile supplementing with chromium. This mineral helps to keep blood sugar levels stable and cravings at bay.
Flex your ‘I’m not eating sugar’ muscle daily
Each time you flex your ‘I’m not eating sugar’ muscle you are forming a new neural pathway in the brain – over time this will form into a healthy habit. Each time you resist sugar, don’t think of it as a burden – think of it as a strengthening exercise.
Indulge in life, not sugar
Don’t use the sweet stuff to change your mood. Instead, use nourishing life pleasures – have a bath, get a massage, laugh with a friend, watch your favourite film –the list is endless.
We all want that little bit extra from our travels in a post-pandemic world. Gone are the days of endless lazing on the beach, we’re looking for new experiences and adventures to dive into. The good news is that the travel and wellbeing worlds have collided and the outcome are resorts like Palmaïa, a playground for wellness-seekers perched on the white-sand beach of Mexico’s Caribbean coast. Issy got to visit and we’re mega jel. Here’s her review…
The perfect place to embark on a welcoming hiatus from my normal routine, I was ready to immersive myself in everything Palmaïa had to offer. Jet lag had me in the gym prior to sunrise, so my first proper look at the Palmaïa came through shafts of golden sunlight glinting through the jungle scenery that surrounded the glass shipping container studio. Blessed with epic sunrises, Palmaïa overlooks the sea giving birth to the sun at around 7am each morning, the idyllic wake-up call. Located in Playa del Carmen, the region of the Mayan Riviera in Mexico is dripping in natural beauty, from the vibrant turquoise Caribbean Sea, the 400 hectares of luscious greenery and the wildlife that roams undisturbed, soundtracking your scenic routes around Palmaïa.
Doing their utmost to preserve the sacred jungle landscape, Palmaïa is set amidst the tropical wilderness with narrow winding paths that conjoin the various restaurants and wellness spaces. The ocean hugs the resort so that every single room has a sea view. The interiors have been meticulously designed to blend effortlessly with the environment, using natural materials, earthy tones and Mexico’s signature use of colour popping. The rooms have a more elevated approach, with a luxe finish and plush amenities, including a supersized egg-shaped bathtub and a fully stocked plant-based mini bar.
Created with the intention to spiritually uplift your mind, body and soul, Palmaïa is a new kind of resort that optimises holistic endeavours in an inspiring setting. Now we’re not just talking about a few morning yoga classes here and there, Palmaïa’s timetable will impress the most seasoned wellness lovers. The detailed programme, available to all guests at no extra cost, is built on three pillars; holistic practices, healthy gourmet cuisine and curated sound.
Palmaïa has adopted a ‘PBB’ food concept; predominantly plant-based. I’m used to finding a menu that gives you the option to make a dish ‘plant-based’, their philosophy flips this on its head, making the addition of meat if you deem it necessary. My advice when visiting, stick to being fully plant-based and completely immerse yourself in Palmaïa’s ethos. The Michelin-trained chefs know what they’re doing when it comes to vegan cuisine, it’s their speciality and trust me, it doesn’t disappoint. When in Mexico, tacos are a must, and the laidback ‘El Caminante’ food truck makes them as authentic as they come, with fillings such as smoky seitan and oyster mushrooms topped with zingy pineapple salsa and a dollop of guac. ‘Su Casa’ is a beachfront open-plan restaurant serving adventurous dishes from breakfast to dinner. The eggs will have you second-guessing whether they’re really plant-based on not, how they achieve the uncanny resemblance and texture is beyond me! Palmaïa has three fine-dining restaurants to choose from for a swanky dinner setting, at no extra cost. Ume offers Asian fusion cuisine, bursting with sensual flavours presented in the most intricate manner. Mar de Olivo redefines Mediterranean dining with vegan twists on Italian classics. Paying homage to the Mexican food scene, LEK elevates native dishes retaining the hyperlocal flavours with spices and herbs cultivated in Palmaïa’s greenhouse.
Although not advertised as ‘all-inclusive’, the food and drink are included in your stay. Palmaïa scrapped the all-inclusive tagline to avoid preconceived notions and align with a more holistic approach, you won’t find buffet breakfasts or all-you-can-eat dinners. Having no bills to deal with adds to the ease of Palmaïa, I don’t think the novelty ever wears off of being able to order a fresh coconut to your sunlounger at any time whilst basking in the sunshine!
Traditionally, retreat holidays are pretty full-on with a tightly packed schedule to follow. Palmaïa’s approach differs from regimented regimes and instead allows you to cherry-pick the activities that draw you in. Guests are free to create their own schedule with as much or as little as they please. The Weekly Architects Program features mindful classes, movement classes, ceremonies and rituals and ancient mysticisms. The vast amount on offer blew my mind, I was like a kid in a candy store, eagerly highlighting all the things I wanted to do. Palmaïa has done a noteworthy job of recruiting the very best holistic practitioners and teachers, that make up their stellar ‘Resident Architects’. From all corners of the globe, you’ll find healers, yogis, shamans, reiki masters, musicians, channelers, astrologists, artists, nutritionists and much more, ready to share their wisdom and rich life experiences with you.
Yoga is practised in an array of disciplines from Hatha to Vinyasa. I’ve had the privilege of experiencing yoga in some incredible vicinities and Palmaïa’s offering outrivalled them all. The multiple decks used for yoga each have unique qualities that make them special, from the crystal blue outlook of the Ocean Tent or the intertwining trees in the periphery of the Ritual deck. The teachers have a world of knowledge in their pocket, adapting their flow to accommodate all yogis in the class. Adopting an easygoing aura, the teachers non-verbally invite you to completely surrender to your practice, no mirrors to critic yourself, no super-challenging postures to get frustrated by, just you, the mat and the all-encompassing jungle to energise you.
The ceremonies and rituals are what really set Palmaïa apart from the rest. Giving guests the chance to try something new, whether it be a Transmutation Ritual, a Soul Purification Circle, a Cacao Ceremony, a Gong Bath or a Prehispanic Cleansing Ritual. The options are somewhat kooky and quirky, taking inspiration from spiritual ancient practices that we’ve become very disconnected from in modern life. Whatever journey it is that you want to embark on, Palmaïa paves the way to forgiveness, compassion and self-love through their offerings, giving you permission to delve deep into your soul and uncover anything that isn’t serving you to embody your higher self.
Our Top Picks
Meditative Concert…An hour of utter bliss as you flicker in and out of consciousness listening to the immersive instruments and frequencies that unlock the chakras leaving you feeling balanced.
Soul Reading Circle…Chant your full name three times and let your channeller hone in on your energy to reveal a guiding reading that may help you gain clarity in areas in your life. This is the only workshop you’ll be encouraged to record, so you can reflect at a later date.
Fermenting Workshop…Holistic nutritionist, Christine Weiss, will take you through the fermentation process to make gut-loving recipes such as sauerkraut and kimchi that you can recreate when you get home!
A highlight of my trip was our group excursion to visit historic archaeological sites as well as a local Mayan community. DEPTH is a one-of-a-kind day trip that allows you to truly connect with the culture, and all of the proceeds from the tickets go towards developing the community. First up you’ll cycle around the emblematic archaeological zone of Coba which has the largest network of stone causeways in the ancient Mayan world and the highest Mayan pyramid in the Yucatan Peninsula. The majority of the day is spent meeting the residents of Nuevo Durango, a small Mayan village that follows traditional Mayan culture. Running agriculture projects to keep the community operating smoothly, each family has their own projects to keep them busy, from protecting endangered species to harvesting honey, growing organic crops, and producing jams and chutneys using local fruits. The community welcomes guests with open arms, proud to show off the work they do. Palmaïa works closely with the residents of Nuevo Durango to boost the work they’re doing by providing support by rebuilding kitchens, facilitating a rainwater water harvester and using the honey in the resort.
Palmaïa welcomes the whole family, with a kids club to accommodate the little ones when the parents are trying out the classes. Following the Waldorf Education system, Palmaïa aims to create an environment which draws on avant-garde thinking, giving children opportunities to explore and nurture their senses in a natural way. The space is device-free, packed with arts and crafts, wooden toys and a dedicated nap time room with adorable little beds. Much like the adult programme, the children’s timetable makes use of the great outdoors, with the likes of gardening, beach games and treasure hunts to keep the kids occupied.
Palmaïa’s eco spa, Atlantis is a tranquil sanctuary to heal your physical, mental, emotional and spiritual bodies. The reception sets the tone with a calming incense aroma that hits you the moment you enter and spiritual trinkets scattered around the room. The Atlantis Spa is a secluded area of the resort set in the untamed jungle with treatment rooms dotted around and cenotes which guests are invited to plunge in. The experiences take the form of traditional massages and facials, heightened by healing techniques such as thermotherapy (with the use of hot river stones), aromatherapy, therapeutic pressure points, detoxification scrubs and reiki therapy. Aligned with Palmaïa’s holistic ethos it was no surprise to see there is a range of Energy Healing Therapies on offer, including the Temazcal Ceremony, Biomagnetism Therapy, Fire Ceremony and Universal Energy Therapy.
Recognising the synergy between the mind, body, spirit and nature, it’s clear that Palmaïa’s approach is rooted in the foundations of the ancient cultures within Mexico, many of which still exist today in rural communities nestled deep within the jungle, such as the Mayans. Whether it’s ceremonies, readings or rituals, nature is the constant thread that each experience reverts back to. Showing awe-inspiring respect for nature, it’s clear that the holistic practitioners as well as the Mexican people at large are incredibly appreciative of the natural surroundings they’ve been blessed with. The culture is ingrained in nature, hence why I left with this newfound sense of connection with Mother Nature. An archetypal city girl, petrified of insets, monkeys and lizards may I add, turned nature seeker, now with open arms to endeavour the healing powers the jungle has to offer. Hopefully, I can mentally forge a portal with this rooted connection to nature, revisiting Palmaïa’s magical aura in my mind at times of need as I return to normal life.
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