Trying to eat healthy on a budget can be difficult for many of us, which the constraints of family life & work taking their toll on our energy levels and purse strings. But you don’t have to spend excessive amounts of your budget to eat healthier.

In addition to a good nights sleep, your nutrition can have a drastic long term effect on how you feel throughout the day. By incorporating just one of these super six, you’re guaranteed to see a dramatic change in how you feel as an individual without having to spend more than your bargained for:

1. Bananas

It’s been said by many that excessive consumption of bananas can be fattening – this myth doesn’t stand strong in the face of truth. Bananas are higher in levels of immediate energy than most other fruits, but the higher calorie contents comes from the level of carbohydrates in the fruit. Relatively cheap for a bunch of them from most supermarkets, be sure to buy green & ripen at home if you want them to last.

2. Tea

Drank my many across the UK, the iconic British cuppa dons a whole host health properties that you probably didn’t know about. In addition the caffeine kick which increases alertness levels, a cup of tea also helps towards your recommend water intake of 6 pints a day. Tea is also one of the cheapest household staples, with 80 tea bags costing approximately £1.

3. Yoghurt

Often credited for the digestive benefits it can provide to the intestine, yoghurt works as a great milk substitute for those who don’t settle well with high levels of lactose. High in calcium & packed with “friendly” bacteria, yoghurt can be purchased cheaply from most supermarkets. Smaller pots make great lunch companions, and can be purchased in handy multi packs.

4. Wholegrain Seedy Bread

Available as a healthy alternative to your standard white bread, wholegrain seedy loaves containing a lot of seeds and nuts naturally have a low GI. Sandwiches made from seedy bread helps to keep your fibre levels high, assisting in the gut towards an efficient digestive process.

5. Olive Oil

Although not the cheapest cooking accompaniment, olive oil is worth the extra expense over other oils. Several studies have demonstrated that mono saturated fat in olive oil is good for the heart, helping to lower bad cholesterol levels and increase the good ones. Although high in calories, a little goes a long way – you don’t need more than a teaspoon when cooking.

6. Broccoli

A staple “green” vegetable that’s widely available at relatively cheap prices, Broccoli is packed with antioxidants  including vitamin C, as well as high levels of folic acid. Increasing your intake of folic acid has been shown to drastically reduce your chance of heart disease. Better still, just two florets of the stuff counts as a “vegetable” portion.

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1. Seaweed Bathing – A new trend to hit the UK by storm is seaweed bathing. Available to do in the comfort of your own home from as little as £25.00, get the ultimate detoxifying experience by bathing in vitamin enriched seaweed. Don’t knock it until you’ve tried it – Home kits start from as little as £25.00 from most spa retailers.

2. Wheat grass - Renowned as the ultimate detox ingredient, wheat grass is the key to many of the commercially available detox regimes. Wheat grass boosts the metabolism and energy levels in the body, whilst releasing high levels of vitamins and minerals. Available from most health food stores.

3. “Perricone” Powder - Derived from a combination of berries including the raspberry, blueberry and acai berry, this organic powder offers a potent dose of antioxidants, vitamins and minerals. Although relatively new in the health world, celebrities are already incorporating it into their personal healthy regimes.

4. Active Abdominal Cleanse - Typically started with a simple foot massage, followed by an algae body wrap & herb poultice finished with an abdominal massage, this treatment is designed to aid muscle tone and break down fat. What better way to start Summer right?

5. Pro biotic Supplements – This season has demonstrated a significant increase in the sales of pro biotic supplements, designed to be taken daily amongst a balanced diet. Proven to increase energy levels and aid in weight loss, it’s worth trying if you haven’t already.

6. Fire & Ice massage – Utilising a treatment of hot and cold stones, the cold stones are designed to constrict blood vessels and stimulate the nervous system, whilst the hot stones work to expand vessels and draw out toxins. Available from most spa treatment places.

7. Digital Detox- This season will see the introduction of the first UK Digital Detox hotel, a trend that has taken the US by storm. Calming spa treatments are paired up with a hotel that’s completely devoid of all gadgets. One for the IT addicts amongst us.

8. Organic Pharmacy Kit – New blends of super vitamins are now becoming the “go-to” supplement when compared to standard multivitamins and tonics. Everything from Detox capsules designed to help your body cleanse to A&B complex supplements to help balance hormones.

9. Botanical Night Complex – Designed to be applied at night, this season has seen the arrival of a detox treatment that works whilst you sleep. Made from a combination of essential oils including chamomile extract, rosemary and sage you can guarantee to feel like a new person each time you wake up!

10. The Sushi Diet - Known for being naturally low in calories, sushi is known as the go to meal for those wanting to eat out whilst on a diet. Taking the Japanese staple to an entirely new level, a company in London is now offering door-to-door sushi for those looking to chow-down whilst on the go. Now there’s really no excuse for you not to eat well all the time!

There’s a few ideas for you to sink your teeth into – Are there any treatments that you swear by during the Spring season? Leave your comments below or follow us on Twitter @healthyhideout !

Losing weight requires serious dedication from you and you only – that’s the only way you’re going to see serious changes. If you change your attitude towards wanting to lose weight, and actually believing that you can, you’ve got a higher chance of seeing some changes. Easier said than done right? It’s probably why a lot of people invest into personal trainers who shout nothing but confidence boosting (or breaking) statements in your general direction for 60 minutes. It doesn’t work for everyone though.

There are many programs that work for people out there, such as the “Burn the Fat” program at http://www.burnthefat.com. These guys have a proven track record with thousands of satisfied customers who’ve seen the program reap huge results for them personally.

But when it comes to losing weight, you can often find solid results come from sticking to the 3 Main Principles of Losing Weight. It doesn’t get much simpler than this:

• Decrease calorie intake – If you’re eating more than 2000 calories a day (2500 calories for men) then you’re eating more than the recommended daily intake or RDA. By eating more than your body needs, your body will look to store the excess energy as fat.
• Increase calorie burn – After maintaining your calorie intake, it’s important to increase your amount of calorie. This is done through exercise, and unfortunately there’s really no other way. Try to commit yourself to at least 30 minutes a day for the best results.
• Cut down on the bad stuff – This is the most obvious of the three, but it’s important to make extra effort to cut out all the bad stuff from your diet. This includes fizzy sugary drinks, confectionery, chocolate, pastries,baked goods, fast food – the list can go out. Cut out the bad stuff and you’ll see some serious results. You’ll feel better too!

Are you currently losing weight or participating in a weight loss program? We’d love to hear from you. Leave a comment below or follow us on twitter: @healthyhideout

Spring offers some of the most versatile foods packed with vital nutrition that can add huge benefits to any diet. Here are just some of the best spring foods that you shouldn’t miss:

• Asparagus – Not only does it look great on a plate, asparagus carries fantastic nutritional properties that not many other vegetables can offer. Known as a wonder tonic for kidney health, asparagus is a diuretic which helps the body get rid of unwanted toxins making it an ideal companion for dieters. Asparagus is packed with vitamin C & K, fibre, protein, iron, folic acid, manganese and potassium - That’s a whole host of good stuff!
• Peas – Spring offers some of the best green vegatables available in the supermarket, and don’t be fooled by the tiny size of the petit pois! Peas are great when used in soups and because they’re low calorie, rich in fibre and protein, and a good source of antioxidant vitamins, you’d be silly not to add a portion to every other meal.
• Strawberries – Does anyone have memories of picking strawberries with their parents when you were younger? The delicious strawberry has a high water content containing vitamins B, C, E potassium, calcium, zinc and iron – all the good stuff! These antioxidants will help to boost your immune system whilst helping to fight the signs of ageing.
• Mackerel – Packed with vitamin B12 & D along with high levels of phosphorus, magnesium and selenium, this fish isn’t to everyone’s tastes! But eating three portions of oily fish a week can help to maintain the recommended levels of omega 3 in the body, improving bone and skin health. Make the switch from salmon or sardines, as mackerel isn’t considered an endangered species – It’s relatively cheap too.

In the meantime, our sponsors over at Di Vapor have started their latest their exclusive Spring Sale, with massive savings to be made across the entire range.

Highlights include discounts off the popular Savona corner steam shower cabin made entirely from glass, along with discounts off their Varedo mobility walk in bath. As always, stock is limited so if you’re currently in the process of updating your bathroom, it would be worth taking a look.

Head over today at http://www.divapor.com and see what’s on offer!

Basically, you can place a 10% deposit on any cabin securing it at that price. Di Vapor will then hold the cabin for you (until you require delivery) at no extra cost. A great service that one should take full advantage of!

Di Vapor January Sale

What are you waiting for? Head over today to Di Vapor see the full range!

In 2011, they received 1,235 hoax calls and many more inappropriate ones. Requests to attend broken fingernails, change light bulbs, provide lifts home and fix broken TV remote controls are just a few examples.

The Healthy Hideout is in full support of the new campaign video – Show your support by viewing the video below:

Colder winter months can make getting yourself motivated very difficult, but it’s important to stay positive and avoid hibernating as the cold snap passes by. To give yourself the correct kind of kick-start, why try yourself a mini detox to help shake away the cobwebs – The following shortlist should help you get started.

Start your January Detox now!

Cut out & Cut down

The first step you can take is a fairly straight forward “cutting out” stage, where you want to look at cutting any fish, meat, dairy, sugar, refined carbs and fatty foods from your diet for at least 2 weeks. Look to replace these dropped food groups with fresher, organic wholesome foods such as fruits and vegetables. Keep your eye out for members of the Brassicaceae family such as cabbage, cauliflower, broccoli and even Brussels sprouts (you can see just how great Brussels sprouts by reading our previous article).

In addition to the vegetable overload you’ll want to add plenty of fresh fruit along with raw seeds, nuts, and legumes such as chickpeas, adzuki beans and lentils. Legumes are a great addition to any meal, whilst providing a highly beneficial sustenance to your body during your detox. By sticking to such a limited diet packed with nutrients and pretty much everything your body’s been crying out these past couple of weeks, you’ll find yourself set up and ready to start the year properly.

Take your detox into another gear!

If you feel like taking your detox to the next level (although many of you might find it difficult) cut out all the caffeine. Replace your standard cup of black coffee with a mug of green tea – Peppermint or nettle are great stimulants for your kidneys. We also suggest that during your entire detox stage, keep water levels high enough to ensure your body is well hydrated. To keep things simple, aim for at least 1-2 litres per day.

If you’re feeling adventurous then you could try your hand at a few “Vitamin packed” juices. A blend of carrot, beetroot, apple and cucumber juice is particular high in levels of the good stuff, whilst providing a much needed energy boost for the dark winter mornings. Before you know it, February will be here and your body will be ready for yet another packed year. You may even find yourself ditching coffee for a fresh fruit juice!

Will you be taking part in a detox this January? Perhaps you’d like to share you experiences by leaving a comment below.

One last thing – We’d like to wish every one of our Healthy Hideout readers a very happy new year. Thank you for all the support we had in 2011 – We hope to provide even more in 2012.

Christmas Day can be healthy too!

1. Clementines- A popular fruit at Christmas, this little gem is packed with vitamin C, thiamin, potassium and dietary fibre. They are naturally high in sugar but swap a few mince pies for these when you crave something sweet, at only 35 calories each they are a saintly snack.

2. Chestnuts - Often overshadowed by their popular counterpart-the Brussels sprout, this nut contains high levels of vitamin C, lower fat content than other types of nut and high levels of minerals, in particular potassium. Potassium is highly rated for helping lower blood pressure (often running high in the stressful Christmas season) and heart rate.

3. Carrots- Rudolph’s preferred mid-present delivery snack. From the taproot family of vegetables, high in vitamins, minerals and beta-carotene. Beta carotene is converted into vitamin A by the body which helps with visual function and frontline bodily defense against infections and diseases. These will help keep away the dreaded ‘Christmas colds’ and other festive spirit-dampening ailments.

4. Turkey- Trussed and carved, the ultimate centrepiece for any Christmas Dinner table. Turkey is a lean meat which is low in saturated fat but high in protein and phosphorus which is essential for bone and teeth growth, not to mention it is a main component of every body cell.

5. Brussels Sprouts – Either love them or hate them, this Christmas dinner Brassica is without doubt full of good things (even if they smell somewhat suspect). Sprouts contain a whole host of vitamins and minerals. Vitamin K can be found in each one of these little green machines, which has been found to help limit neuronal damage and even delay the onset of Alzheimer’s!

6. Parsnips - This taproot is a classic Christmas dinner vegetable. High in fibre( but also natural sugars) this vegetable contains folic acid, vitamin b-6 and pentathenic acid which is known for it’s stress busting properties. Perfect after slaving away in a hot kitchen with hungry mouths to feed!

7. Cranberries – This berry is often sidelined to a table sauce at Christmas, which is high in sugar but the berries themselves are packed with antioxidants, vitamins and minerals. They contain Manganese, a mineral known for health benefits such as maintaining healthy bones and sugar levels, promoting optimal functioning of the thyroid and for helping the body absorb other key nutrients.

8. Cinnamon - this fragrant spice is full of antioxidants, essential oils and minerals. It has been used for centuries in medicine for its antiseptic, anesthetic and anti-inflammatory qualities. It has the highest anti-oxidant level for all natural foods, combating nasty free-radicals. Cinnamon has also been found to have anti-clotting properties, helping reduce the risk of strokes and coronary disease.

9. Smoked salmon - This cured fish is a popular choice for a celebratory brunch or Christmas Party canapés. High in omega-3, this food can help with brain function, cell function and improved cardiovascular function. Other benefits from Omega-3 include improved joint operation and some research has shown it to help alleviate symptoms in rheumatoid arthritis.

Be sure to relax this Christmas!

We touched on this topic lastyear, and the positive feedback from our Twitter followers (@healthyhideout) encouraged us to post an updated version. Why not try a few of the Healthy Hideout’s top 10 ways to unwind this festive month:

Find yourself a little quiet time

Before continuing with anything after arriving home from the office, be sure to spend at least 5 minutes sitting in a quiet place to relax your mind. Close your eyes and breath deeply during this time. It will allow your mind to empty the stress of the working day.

Make the work commute fun!

Enjoy this time by yourself in the car or on the train doing something you enjoy. Why not try taking your favourite novel to work and reading through a few chapters, or perhaps listen to a few of your favourite  musical numbers. You could even throw in a few Christmas classics for good measure!

Try to write everything down

If you have too many things on your mind, or are trying to juggle too many tasks, grab a pen and notepad and start to jot things down. Give yourself a quick time frame for each task, and then work through them one step at a time. There’s simply no point in trying to remember 100 things at once!

Keep your home tidy

Clutter around the house can quickly become overwhelming, and can often make you feel like you’re out of control. Take a few minutes each day to tidy away any mess, and try to keep on top of general cleaning bit by bit.

Leave work, at work

Try to avoid bringing any work from the office to your home. Mixing your working life with the comforts of your home can quickly become stressful. If you must bring work home, try to limit yourself to just a few nights a week.

Drop it at the front door

Get yourself a container or box large enough to hold your work bag or office brief case and place it next to the front door. When you get in from work, put it all in the box and don’t touch it until the next working day.

Take a bath or sauna

The bathroom is often one room in the house with a catch or lock on the door. Run yourself a nice hot bath, lock the door and escape for at least 1 hour. It’ll do wonders for your stress.

Spread your chores

Try not to pack all your “must-do” chores into a single evening. Try doing the laundry one evening, followed by Christmas shopping the next night. Spreading the load makes it easier to handle.

Recognise the ritual

Set yourself a standard “start to the evening” that you’ll look forward to at the end of each day. Even if it’s something as simple as a cup of tea at the dining table. At this point, you know your evening has officially begun.

Play it loud!

Playing enjoyable fun music throughout your home, lifts both you and your families spirits! A few sing-along Christmas carols can’t hurt, so be sure to re inject the Christmas spirit into your home!

With these tips, you’ll find the uncountable stress of Christmas becoming easier to manage. Remember this is the season to be jolly, and Christmas is meant to be enjoyed. How are your Christmas preparations coming along? Many of us at the Healthy Hideout already have our Christmas Trees up!