WELL BEING & OTHER STORIES

Recipes, rituals and other stories to realign the body and mind

Review

The Best Hot Chocolate's To Cosy Up With This Winter

Drinks, Dairy Free, Essentials, Review, Seasonal, Sugar Free, Sweets + Desserts, Vegan, Vegetarian, Winterdanielle coppermanComment

Winter is approaching and although the Sun is still out here in London, all I want is a hot drink to settle down with. Fancy something different to your usual tea or coffee? Below are my favourite hot chocolate brands, the ideal warmer during winter months and also a perfect sweet snack to satisfy daytime or evening cravings. Add some extra components to these base ingredients, for added nutrition and / or flavour. I’m adding a shot or teaspoon of fresh turmeric or ginger juice to mine, and during the day, a little he shou wu, maca, tocos and ashwaganda. Embrace your inner alchemist!

1. Zenbunni’s Shaved Dark Chocolate - biodynamic, raw, handcrafted chocolate spiked with a selection of adaptogens. Mix with hot water or milk of choice.

2. Zenbunni’s Vanilla Reishi Gheenache - an alchemical blend of biodynamic and organic stone-ground chocolate and full moon-made ghee. A delicious and nutrient-dense superfood, it is filled with essential minerals, vitamins, and fats for a healthy & magical chocolate experience. Just mix with hot water or milk of choice.

3. Mörk Drinking Chocolate - crafted with cocoa powder, 100% cacao liquor and sweetened only with unrefined coconut blossom sugar. Mix with hot water or milk of choice.

4. Ombar Mylk Chocolate Buttons - Raw chocolate buttons make with creamed coconut and sweetened only with coconut sugar. Chop roughly and mix with hot water or milk of choice.

Or anything Ombar for that matter. Chop roughly and mix with hot water or milk of choice.

5. Loving Earth Creamy Drinking Chocolate - Fair trade, dairy-free, gluten-free, organic, vegan, vegetarian, and again, sweetened only with coconut nectar. Mix with hot water or milk of choice.

Pure Raw / Ceremonial Grade Cacao Powder - pure and simple. Mix with hot water or milk of choice, and sweeten gently if desired with natural syrup or other natural sweetener.

Archived hot chocolate recipes from the blog…

High Vibe Quinoa Hot Chocolate
Tahini Reishi Hot Chocolate

Quick Ginger Hot Chocolate Recipe

Either use 1/2 shot glass of fresh ginger juice (made using a juice or by blending 20-30g sliced fresh ginger with 60ml water) or brew 250ml water or plant-based milk of choice with either sliced fresh ginger or 2 ginger teabags. (You can also use ground ginger but the flavour wont be as strong, the nutrients wont be as active and you will find the ginger doesn’t dissolve and combine fully).

If using water, boil in the kettle and then add the shot of ginger juice or, if using fresh ginger, steep in a mug or small bowl. Add your chosen hot chocolate powder or solids, and stir to melt and combine.

If using a milk, heat in a small saucepan and add either the shot of fresh ginger juice or, if using, the fresh ginger slices. Bring to the boil and then simmer for 10-20 minutes. Leave on the hob but switch off the heat and continue to infuse for as long as possible (if you’re in a rush or don’t want to wait, you don’t need to do this extra infusion step, but if you have time, leave for an hour or so just to deepen the flavour). Then, stir in your chosen hot chocolate powder or solids, and stir to melt and combine.

Enjoy!

You Need to Know About This Natural Contraception - Natural Cycles

Essentials, Natural Living, Review, Rituals, Wellbeingdanielle copperman1 Comment
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You may not be familiar with Natural Cycles. Or, you may have seen it online, advertised on instagram or have numerous friends banging on about it. My guess is the latter.

Natural Cycles is changing the way I think and act about sexual activity and the female body. The app is a method of contraception, available in Europe and the US, 93% effective and completely natural. Not only that, at the opposite end of the spectrum, it also serves as a simple way to plan pregnancy. And if you’re interested in neither right now, A) one day you will be, so keep note, and B) you can also make use of the app for period planning, and simply getting to know your cycle and yourself better. You have a choice of plans available depending on what you want to keep track of; ‘Prevent’ if, as the name suggestions, you want to prevent pregnancy, and ‘Plan’, if you’re planning to conceive.

The Natural Cycles method is comprised of a basal thermometer and an app. It provides a digital space for you to take, collect and store all kinds of data about your cycle - and let’s just be clear, I mean your monthly cycle and not just the period part. You can not only track your basal body temperature (which is what helps to determine your fertility), you can also log whether you’re on your period, whether you’ve taken an LH ovulation test (which analyses the levels of luteinising hormones in your urine to let you know when you’re the most fertile), whether you’ve had sex or not, and add any other notes manually that might be important; for example, mood, energy levels, skin and hair condition, pain / nausea, sleep, diet / cravings, digestion - whatever you like!

The Story

Natural Cycles is the brainchild of Elina Berglund. She discovered that the body temperature changes throughout the menstrual cycle – something that is well-known and well-researched. She then started analysing her own temperature, applying her statistical knowledge from particle physics to detect ovulation and map out her fertile days. Using the techniques she had learned through the Higgs Boson project, Elina created an algorithm to analyse temperature readings, taking factors like sperm survival, temperature fluctuations, variations in cycle length, ovulation day, and the length of the follicular and luteal phase into account to identify fertile and non-fertile days.

She used to plan and monitor everything and her partner suggested she turn the algorithm into an app. Natural Cycles was born. Initially, it not only helped Elina and her partner to prevent pregnancy – but also to conceive when the time was right. In 2013, they announced that they were switching from the app’s “Prevent” mode to the “Plan” mode, and they didn’t have to wait long for good news. “With a little luck, and the precision of the app, we got pregnant the first cycle”.

Now the app is available and used globally and is having positive benefits to understanding how our body functions but also our our relationships, intimacy and awareness.

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How it works & how to use it

Using a basal thermometer provided, you are required to take your temperature first thing each morning (a minimum or 5 times a week) and enter it into the app. You then add the data to your app where it is then processed and logged, and working with your previous recordings and a number of other factors in the algorithm, it highlights whether or not you are fertile. The app will indicate red days as days you need to use contraception to prevent pregnancy, and green days for days when, as far as the algorithm is concerned (and depending on how consistently you have input data), you are not fertile and so unlikely to get pregnant and able to, if you feel comfortable, avoid using any other form of contraception.

A few things to bear in mind

You have to be 18 or older to use Natural Cycles.

To use NC you must ideally have a structured daily routine and are therefore able to manage the discipline and commitment required. Natural Cycles is straightforward to use but requires discipline. It is not simple, and not necessarily for everyone.

You initially need to use the app for a few months before completely trusting it, as it needs enough data and some time to get up to speed with your cycle. To begin with, until it knows enough about you, it will indicate more red days than usual to avoid any risk of unwanted pregnancy.

Users should be willing to measure a minimum of 5 times a week and use condoms on red days. You should also discuss the whole process with your partner, as it is a shared responsibility - which is great!

Natural Cycles encourages couples in a steady, long-term relationship with a structured lifestyle to use the app. It is all about being responsible and taking control, so just because it gives you a green indication, you still might want to be extra careful if you are frequently with new partners and not in a serious relationship yet.

The method does not protect against sexually transmitted infections (STIs).

No contraception is 100% effective. Natural Cycles is 93% effective and note that a pregnancy can still happen even if you use a contraception perfectly.

My experience & why I use it

I used to be on the pill, from the age of about 16-22. It always affected me, especially within the first few months of using it when I remember bursting into unnecessary tears in the sixth form common room, totally uncalled for and confused. I personally didn’t get on well with the extra hormones and I feel it affected my weight and my skin slightly too. I persevered though, as, back then, there were few other options. When I got to 22 and was completely changing my diet after discovering more about unnatural foods and how to make the most of natural, healing nourishment, I also began to question why I was taking this pill everyday, which was definitely not natural. In school, you are taught and scared into believing how easy it is to get pregnant, but then when you get to older and you’re trying to conceive, you’re told its only really possible a few days a month. Obviously I understand in school a little extra discipline never hurt anyone, but I wish I had had Natural Cycles as an alternative, had I felt capable and responsible enough to commit to it. I am by no means against the pill or hormonal methods of contraception, however, I’m keen to have a more natural lifestyle and so am very, very pro this alternative at this stage of my life.

People say things like “I came off the pill with plenty of time, to give my body a chance to get back to normal”, which is such a strange sentence to me. It makes me think, shouldn’t we want our body to be in a ‘normal’ state, all the time? I think the pill is good for some people, and I know it is used for other things, such as healing acne and in some cases even balancing hormones, but I think other factors also need to be explored and taken into consideration before depending on a pill, and for anyone wanting to try something hormone-free, I would totally recommend Natural Cycles. It gives you more control and more confidence, I think. It shows that you are taking more responsibility and taking matters into your own hands, and it empowers you with knowing what’s going on with your body. It also brings you closer to your partner as it forces you to ensure that they are also involved and prepared to take part of the responsibly by understanding the process and doing their part, especially on red days.

How to take your temperature using the thermometer

Your questions

Is the pill really bad?

The pill is not bad, however from my personal experience, I didn’t get along well with the effect it had on my hormones and consequently physical and mental health. All though, it’s important to know that the pill carries many additional health benefits for some women.

How confident do you feel not to get pregnant using this and no other contraception?

I had to give the app a few months before I really felt comfortable to trust it. I feel confident that the data is accurate, however, I am still careful on ‘red days’, purely because I am absolutely not at the right stage of my life to even consider falling pregnant just yet. I feel confident and trust the app, however, no contraception is 100% effective. With NC there is a 7% chance of still getting pregnant, so you really need to ask yourself what is important and how careful you think you should be.

How do you know that your change in temp is only due to your cycle?

You need to be disciplined and consistent with taking recordings. You take your temperature before doing anything else - before getting out of bed, before brushing your teeth, before drinking anything - so that your temperature doesn’t deviate due to external factors. If it is particularly warm weather, the temperature is still accurate as your body will still work to maintain its natural body temp. However, it would change depending on if you are ill, sick or hungover. Thankfully, the app has an option to select whether your recording is taken whilst you are ill, sick or hungover, and it treats it as a ‘deviating temperature’. Basically, it doesn’t trust it. You just need to be aware of these things and honest and accurate in the data you provide.

Do you believe it will be reliable?

I would still be a little bit cautious, personally, simply because I am not ready to take any risks. At times of the month where I know there is absolutely no chance that I am fertile, then I rely wholly on this method and, so far so good!

Does it affect with your mood?

Not at all.

How do you know you are taking your temperature correctly?

See diagram above.

Is it more sustainable / eco friendly?

Yes! I guess you won’t be using so many condoms, and you won’t be consuming pills everyday which come in a fair amount of packaging, so less waste in that respect!

If you have any further questions or queries, leave them in the comments space below.

March Essentials ~ 2018

Style, Review, Natural Living, Monthly Essentials, Inspiration, Essentialsdanielle coppermanComment
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Goop launched their podcast with Oprah and this episode is everything. Subscribe now if you know whats good for you.

Girl Boss Radio, an long standing favourite podcast of mine, spoke with Miranda Kerr about the fashion industry, wellbeing and making the shift from money making top model to start up entrepreneur, founder, managing director and everything in between. As a model and entrepreneur myself, it really inspired me and I'd recommend this to any model navigating a new path, as well as non-models into wellbeing and the idea of entrepreneurship. It was super inspiring to hear Miranda's journey as until now I'd assumed she'd put her name on the brand and had other organisations running it on her behalf. Not the case at all.

#EndOceanPlastics #LessPlasticWaste by investing in these copper straw. They look cool too.

Also, these bamboo straws.

Just started watching this on Netflix.

Just finished this book, and would highly recommend it to anyone creative entrepreneurs or anyone interested in starting their own business. It discusses the basics of business but in a way more creative bohemian types can understand and engage with, and also puts the business world into a more purposeful perspective, offering that it is possible to create a meaningful business with true purpose and passion amidst a money-hungry and success-driven industry of large, impersonal and inauthentic corporations (blog post on this coming soon).

Finally giving these Thinx panties a go. As far as periods go, I've had a really positive experience so far using their period-proof underwear. Their really flattering shapes are made with high quality technical materials that you can wear on your period in place of tampons/liners/menstrual cups. Don't be disheartened by the dollar sign; they ship worldwide and if you buy online here, apply the code WELLBEING5 to enjoy $5 off your order. Full blog post coming v v v soon (as soon as my cycle is over and I have some energy back).

One of my favourite illustrators.

Last week I took an afternoon (ok, only about 1 hr) off to visit the Tate Modern to see the Picasso exhibition. As a self employed entrepreneur (that's the last time i use that word in this post), I am constantly working and doing and feel guilty every time I rest or take a break, but I recently thought to myself that the whole reason I like to be self employed is that it gives me freedom to do what I want. I fully surrendered to this and gave myself permission to do something I purely wanted to do, and it was so fulfilling. Most of the time, it is just about permission. We live in an age where we are constantly conditioned to strive and succeed, so taking time off to do things we really enjoy and that sweetens the soul is not something many of us feel entitled to (especially not during work hours). Try it.

Making conscious efforts to replace things in my home with versions made from more natural materials. I’ve given all my plastic clothes hangers to charity and replaced them with affordable wooden ones, and this month I got some linen bed covers. Linen is created from the flax plant, a multi–faceted and renewable resource, making it a more eco friendly alternative to bleached or processed fabrics, as it is totally biodegradable. It’s also known to be beneficial in many ways for humans, encouraging deeper sleep and regulating temperature. Read more about the benefits of linen bedding here. Buy some here or here.

Turkish hammam towels are my new thing. 

I keep my daily make up look pretty toned down and minimal - very fresh, warm and natural - which is pretty low maintenance.  I don’t change up my make up products or routines much unless something really revolutionary, or more natural, comes along. Until last week, I'd been buying the same liquid eyeliner since I started using liquid eyeliner. But I recently tried a few products by Bare Minerals, and their liquid eyeliner is both revolutionary and natural, and immediately overthrew my former favourite. If you’re a liquid eyeliner kinda person, you may not think you need this, but you really do.

i rarely buy new clothes these days, but i couldn’t ignore this beaded bag by Mango. 

My Raw Tamari + Avocado Brownies have been updated - and, subsequently, improved. 

I've just released the details and booking page for my next retreat, taking place at The BodyHoliday in St Lucia, May 21-27th. It's coming up soon and spaces are limited. Find out more and book tickets here. If you are unable to make these dates but interested in the retreat, email me (danielle@qnola.co.uk) or leave a comment below with dates that would work for you, as we are planning several more throughout the year. 

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Love is back.

I want everything.

I received a this little gift from Sweaty Betty on #InternationalWomensDay.

Intrigued by the Soma Board but want to try a session locally. Know anywhere in London? Leave me a tip in the comments below. 

My favourite suitcase company have launched a travel blog.

We need to talk about non-attachment (blog post to come).

It’s all about balance.

Intrigued

Just a few hours per month, this could lead your to changing someone’s life, and will definitely change yours too.

Have been incorporating this MOA daily cleansing ritual with natural bamboo face cloth into my evening routine, and my skin is saying thank you.

INSPIRED, WITH KIKKI.K

Essentials, Review, Lifestyle, Inspiration, Business Storiesdanielle coppermanComment

kikki.K has only been on my radar since Christmas last year, when I stumbled upon their store in Covent Garden - drawn in by their scandi-inspired offerings. I’ve always been a sucker for anything scandi-style and since finding myself a swedish guy, this has only intensified. Some of my clothes are scandi, some of my home is scandi, most of my boyfriend is scandi, and kikki.K came to fill a gap in my work life, which, it turns out, was lacking the scandi touch it needed for some proper order and organisation to take place.

kikki.k may not at first seem so different from any other stationary shop, but once you explore their products and their story, you’ll see and feel the deeper, more meaningful purpose and intention behind every item in the shop. Amidst some everyday scandi-inspired desk-top goods and minimal (yet effective) organisational tools, you’ll find carefully considered motivational materials to inspire and support your daily study and / or work scenarios. Pens with inspirational quotes (of which you know I am a fan) and notebooks with life-sorting layouts soften the blow of overwhelming projects or writers block - perfect if you need a boost during the day, and especially helpful, I've found, if you're often studying or working alone.

Earlier this month I celebrated the launch of their new Inspiration range, which includes a collection of interactive workbooks titled Dream, Do, Enjoy, Share. I was invited to a workshop to discover how these books and other new items could assist my daily life as a self-employed entrepeneur, and support me in dreaming and doing. Each book plays a part in the process of outlining, achieving and enjoying your dreams, assisting you in working out a way to make things materialise, whilst also enjoying the process - which is often the part we ignore, but is, in fact, the most important phase of the journey. It’s enough to dream, but if you don’t enjoy the process of turning your thoughts into things, you may find there’ll be a level of anticlimax or unfulfillment. If you’re only prepared to enjoy the end goal, you'll find it's never enough, and you'll always be planning and preparing, and ultimately you'll always be waiting.

I’ve been using these workbooks to release all of the thoughts and fears from my head to organise them visually, rather than mentally. With the Dream book, I’ve been conciously recognising my dreams - both big and small, both near and far, and both urgent and more open. I used their Vision Board to collect inspiring quotes and other materials aligned to my current dreams and goals, as a way of, well, visualising them, and also keeping them in my conciousness day by day. The Do book offers space for me to annotate and offload what’s holding me back from achieving my dreams, and once these barriers are acknowledged and released, there’s space to focus on what I’m good at and capable of, followed by the initial steps I can take to reach these goals. The Enjoy book has encouraged me to focus on things I love doing, which had put my dreaming into perspective, and has brought up some interesting things to observe about what I want versus what I really want but perhaps don't conciouslly acknowledge.

Regardless of whether someone or something is holding you back, to a degree, we all hold ourselves back without realising it, and that's more powerful in disrupting your abilitiy to materialise your dreams than anyone elses influence over you. Our thoughts are powerful enough to create our things and attract our experiences, but they are also powerful enough to prevent us from believing in ourselves or feeling worthy or capable. These books really resonate with me, and have not only helped me to release the thoughts that cloud my mind, but have also provided the inspirational quotes (of which you know i am a big fan), daily tips and other techniques I sometimes need to help me on your way. Their final book in the collection if titled Share, and is centred around sharing these processes, to lift others up instead of competing with them, to, in turn, make the world a more vibrationally positive, exciting and communal place to be. So, that’s what I’m doing here. Dream, Do, Enjoy and Share. Let's keep this going.

#kikkikuk #LiveYourBestLifeEveryDay

February Essentials (2017)

Review, Monthly Essentialsdanielle coppermanComment

THIS MONTH I...

Became obsessed with BLOK LONDON and got back into boxing with Kenny Fights. Since discovering my connection with boxing at Aerospace in New York, I've struggled to find a really good boxing gym in London. Until now. There is nothing quite like a jab, a hook and an uppercut combo to release mental and physical stress, at the same time as developing even definition and muscle tone across the entire body. Blok have an insane schedule with vast amount of unique and varied classes.

Watched the new JACKIE MOVIE, and by watched I mean mainly sat woman-crushing over Natalie Portman, interior-crushing over the set and wardrobe-crushing over the styling. I suggest you go do the same.

Devoured a few packets or more of CRU 8's MACAROONS AND CHOCOLATE CHIP COOKIES at FARE HEALTHY, after giving a talk on Intuitive Eating and Building a Beautiful Business Brand. It was all fun.

Decided, after a few months of practice, that the MOONCUP is the one lifestyle change every woman should make. No matter what stage of your cycle you're currently in, please please please invest in one NOW for the good of yourself, your health and your planet. 

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Ate a few too many of theeeeese cheeky little KOOKIE KAT COOKIES.

Added another scent to my overwhelming fragrance collection, and this one is natural and organic. JO WOOD ORGANICS PERFUME, AMKA SCENT.

Reality-checked a few things after reading THE LIFE CHANGING MAGIC OF NOT GIVING A F**K BY SARAH KNIGHT. In a world filled with pressure and expectations, it's hard to not give a f**k about what others think or might think, what others do or would do, what you do or should be doing. But the minute you realise how many pointless things you're focusing your f**k giving energy on, you'll realise it's time for a change. Hold on to your f**k's, and start giving less to things that don't matter, don't excite your or just don't mean anything to you.

Discovered PILI NUTS and decided the turmeric and ginger have a permanent place in my bag from now on.

Adopted some new natural haircare rituals with the help of LOREAL PARIS, who have just launched BOTANICAL FRESHCARE - a new a line of natural, paraben-free, synthetic-free haircare products, made from natural ingredients, centred around deeply nourishing essential oils, herbs and botanical ingredients. More on this soon.

Started reading OSHO'S INTUITION and haven't put it down yet.

 

January Essentials (2017)

Review, Beautydanielle coppermanComment

One month of 2017 down and I've loved every minute of it. That is, aside from seeing something very unusual indeed become the presidant of the USA, but I'm trying not to think about that. Although, sometimes you need something a little bit shit (ok, a lot shit) to happen in order to make space for even better things. Sometimes the 'little bit shit' things that happen are the trigger of just the powerful wake up call that needed to surface - to reconnect and realign things perhaps lost of forgotten. The things we manifest evolve from thoughts to things by the amount of energy focussed on the subject at hand. The more energy we focus on something, the more likely we are to see the kind of change we desire. The marches this month have been such a powerful start to the year, and seeing people come together supporting each other and supporting the same cause, has reminded me that, although often humanity is all kinds of weird, there is still a sense of community going strong. I personally feel that in a world where society and humanity is all over the place, this was, although a drastic thing to happen, was something we almost needed to happen, to remind us that there is nothing more powerful than uniting and coming together. The sense of community highlighted at this months marches brings so much hope and inspiration, and spreads so much strong and positive energy.

Other things offering positive energy for me this month include:

STRANGE INVISIBLES PERFUMES OF THE ZODIAC

These are just everything, and if you're Aquarius like me, firstly) happy birthday, and secondly) lucky you - our scent is right on.

FLO MORRISSEY & MATTHEW E. WHITE

A new album of the most heart warming covers, ideal any time of the day and super calming and grounding. Look at what the light did now, Grease, Everybody Loves The Sunshine are good places to start.

LIHA BEAUTY

Working mainly with coconut and shea butter, Liha and Abi, founders of Liha beauty, have developed all natural organic cold pressed beauty products utilising kitchen cupboard ingredients and natural essential oils. I can't get enough of their shea butter and their Idan oil - all made in small batches with passion, purpose and purity.

THE LIFE CHANGING MAGIC OF NOT GIVING A F**K

This book is just a to-the-point reminder that you really should not give a fuck about some things, and as soon as you decide not to, you will live so much more freely - no longer bound by your fears or whatever other hang ups you might have. It's a quick read and it changed my life in the duration of one bus journey. Sometimes you just need things to be spelled out. Giving a fuck about a lot of things drains your energy, and when you give yourself permission to not give fucks about certain things that modern day society has us giving fucks about, it's l.i.b.e.r.a.t.i.n.g.

STORIES BEHIND THINGS

This just launched and I can already tell it's going to be a beautiful journey. My advice is to be a part of.

STYLELIKEU WITH JEMIMA KIRKE

StyleLikeU is led by mother-daughter duo Elisa Goodkind and Lily Mandelbaum, who are bound by the desire to uncover what’s underneath personal style. Through candid, docu-style interviews with empowered individuals, StyleLikeU is building a world where getting dressed each morning is an act of self-love. This interview with Jemima Kirke from Girls is REAL.

LA-EVA EVERYTHING CARE

LA-EVA creates skincare products inspired by organic beauty, sensory pathways and a love of art. LA-EVA products are units of wellbeing created from fine ingredients - blended to treat the body & mind as one. Their washes and lotions are designed for the entire body, steering away from the unnecesary need to have specific products for specific parts of the body. Whilst the media as mass markets are always promoting certain products for certain areas or issues, the power and purity of LA-EVA's products make them suitable and fully functional for every part of the body.

JAMU KITCHEN

This weekend I finally, after spending years in the same industry without crossing direct paths, met the founder of Jamu Kitchen - a range of wellness tonics made from freshly ground and brewed herbs and spices. Unfortunately, you may not have the oppertunity to meet her, but do make sure you meet her tonics.

MOON CALENDAR

I'm a big believer in the phases of the moon having direct affects on all beings and matter down here on Earth (more on that another time). For that reason, I welcomed a moon calendar into my bedroom, which has helped me to understand things from thoughts, feelings, physical issues (things like indigestion / bloating / lack of appetite) and much more. Monitoring the moonphase has inforced my understanding of how connected we are with the Universe, and how certain phases of the moon correlate with certain daily issues. This one is beautiful, do yourself a favour.

BODYISM LONDON

Bodyism is so much more than just a place to workout. I've been trying a few of their classes in the past month and each one has been restorative, challenging and grounding all at once. Instead of loud music, buzzy lights and shouting instructors, expect foam rolling, functional fitness sequences and deeply relaxing stretching and shavasana (not just for yoga classes). Bodyism is the most holistic, grounding gym I've ever been to and I'd highly recommend the boxing, blueprint and warrior classes in particular, as well as stocking up on some of their supplements.

TONY ROBBINS

An exclusive insight into one of Tony Robbins' life changing Date With Destiny workshops. It's deep guys.

DRIFT MATTRESS

An all-natural wool-topped mattress. Read more about it here, along with a few other thoughts I felt like sharing about sleep.

WELLTH BY JASON WACHOB

This read helped me through November, but I didn't do a proper list of loved things back then, so here it is now. It makes all the sense.

 

WINDING DOWN WELL WITH DRIFT MATTRESS

Essentials, Review, Rituals, Lifestyle, Home + Interiorsdanielle copperman2 Comments

I don't need an expert to tell me how important sleep is, or just how drastically it can effect our physical, emotional and mental wellbeing. In fact, neither do you. You don’t even need me to tell you that sleep is important. We all know it is. And, we all know we’re neglecting it; ignorant to the fact that it can really lower our quality of life, our performance and our potential for achieving what we want - it just kills our overall vibe, disrupts our rhythms and destroys our chances of happiness.

This post isn’t full of tips on how to get more sleep. That would be more or less pointless really as you could write it yourself. Simply go to bed earlier.  It’s also not full of tips about why you aren’t getting enough sleep, because, I don’t really know you, and even if I knew a few things about you, there would be many missing pieces of information I didn't know that could also be contributing to your struggle with getting enough sleep. It's not about diagnosing a problem, it's about helping you to focus on your own circumstances and your own problems - if you have any - and making you aware of how several simple changes can improve your entire existence. It's about getting to know your sleeping habits and why they are how they are, and then assessing your life as a whole before figuring out how to successfully and sustainably achieve optimal sleep for your personal needs. We are, after all, designed to instinctively know how much sleep we need, it's just a matter of allowing it to ourselves.

"Why do so many of us fail to make use of such a simple way to improve our lives?"

In Arrianna Huffington's bookA Sleep Revolution’ (which, by the way, you should read immediately) she shines light on the fact (because no one else will) that we are in the midst of a sleep deprivation crisis. We all know sleep is important - it’s a natural occurrence without which no one could survive - but very few people appreciate its true power, and the vital role that it plays in both our waking and sleeping moments. Not to mention the affect it has on just about every aspect of our health (weight management, disease, mental illness, to name a few).

We all need different levels of sleep, and determining exactly how much is not as simple as just observing things like weight, height, level of activity or length of working hours - for example. It depends on so much more, from your current emotional state, your finances, your plans for the future, your dreams, your worries and concerns, your health, your genetic history, your living and sleeping arrangements, your diet - it goes on. As I have transitioned through different stages of my life, I’ve come to understand just how sleep can both help our bodies do good things, and prevent them from doing good things. As a model, I became aware of the importance of sleep and the effects of good and bad quality rest. If I slept well, I performed better on set, was more patient with people, was less affected by insignificant annoyances, felt better and more confident about myself, and felt fresher, brighter and more energetic and fun for those working with me. And if I slept badly, or not enough, my body made gave it away, through greyer, drier skin, enhanced shadows and tenderness under my eyes, puffiness, skin imbalances, a short fuse and premature fatigue. As a business owner, I have become aware of the seriousness of sleep in other ways. If I sleep well, I feel energised, more able to concentrate, more driven and motivated, more creative, more positive and clearer when I wake up, feeling free of any baggage or troubles I experienced the day before. If I don’t sleep enough, I notice I get more easily stressed, experience morning anxiety, feel helpless or unproductive, have less energy, worse concentration and am more irritable. The amount of sleep you need really depends on every aspect of your life at this very moment. Use your intuition to understand how much rest you need and why, and then make concious choices to make it happen.

"A problem difficult at night is resolved in the morning after the committee of sleep has worked on it" - John Steinbeck"

For a while now, I’ve been aware of how society is becoming more and more busy, and how we are becoming more and more proud about it. As a consequence, sleep has taken a back seat. It’s almost as if you are clearly not striving enough or achieving enough if you are sleeping enough. Arrianna Huffington refers to this as a ‘cultural dismissal of sleep as time wasted’. She points out that 'sleep deprivation as essential to achievement and success' has become the cultural norm. In a society constantly over-working, we complain about lack of time to complete our daily duties, and, in looking for something to cut, sleep is the easiest target. People feel sleep is a sacrifice of valuable time, but in fact when we sleep, we are far from doing nothing. The mind and body are busy whilst we sleep, both physically and mentally. On top of allowing our eyes, internal systems, muscles and joints resting, our neurological activity is also renewed and cleansed in ways you can’t even imagine. Many studies have shown that people are more alert and productive after a short nap or after adeduate sleep, compared to those who push through their fatigue and don't get enough sleep.

Sleep is a chance for our physical beings to rest, reset and restore. It's a chance for our inner beings to calm down, regulate, gain clarity and be peaceful, and for our cells to replenish, revitalise and reenergise after daily activity. In the modern world, many of us disregard sleep as a vital part of our wellbeing, seeing it as valuable time being wasted. However, we're just as busy when we're sleeping as we are when we're awake. And sleep is often just what we need to cure a bad day or realign negative thoughts. When we sleep, and when we dream, being out of conciousness we enter a world free from judgement, doubt and fear. We let go of the constraints and prejudices of the physical world. We connect to deeper dimensions which sometimes hold information of our inner life and our emotional and mental states, revealing a lot more about our lives, our thoughts, our desires, our worries and our circumstances, as well as coincidences and our connection with our pasts and our futures than we'll ever let our concious mind reach.

There are many factors that can contribute to disruption of sleep patterns, including loss and grief, worry, stress, nerves, fear, sadness, low confidence, feeling worthless, hopeless and depression can all affect how we sleep. On a more physical level, digestive issues, injury, pain, muscle damage, general discomfort, unsuitable or disruptive lighting, noise, smells etc, unsuitable or uncomfortable sleeping conditions (such as bed, fabrics, the freshness of the air), stimulative screens (such as using phones, laptops and watching TV right before you sleep can also make it harder for you to sleep properly. The light from computer screens, for example, has been correlated with the obstruction of the body’s production of melatonin - the sleep hormone that helps govern our internal body clock and regulates our sleep cycle. 

For me, I try to enforce consistent Wind Down Well rituals, to help me transition out of the day and into a deep sleep. I can't possibly know exactly what you need or what you have access to, but in sharing my rituals, I hope to inspire you to adopt your own, or re-evaluate your current ones. Rituals and routine - things you do consistently - are key to adopting healthy wellbeing habits fluently and effortlessly.

I use aromatherapy and light management to create a suitable space for my body and mind to calm down in. Things like candles (try the new range of candles now available as part of our Qnola offering), incense, low lighting and dimmed computor and phone screens if I can't get away from them completely, to prevent over-stimulating my mind. I also create a suitable space for sleep, which seems obvious, but is something I could have been doing a lot better for a long time. It doesn't stop at just a bed. A variety of textures and the colours of your bedding can also affect how you sleep, as well as the clothes you wear and the other things you see in the room. Muted colours, soft and smooth textures and temperature management to suit your personal needs can all improve the quality of your sleep. I also eat for good sleep. I don't eat big meals too close to bedtime, and I enjoy cleansing, liquid concoctions that are easy on the digestion, containing adaptogenic superfood powders such as chaga, he shou wu, mucuna puriens and herbs like rosemary and chamomile, which have relaxing and balancing properties. From time to time, I journal, writing or just thinking about positive aspects from the day and things I am grateful for, finding these things even in the worst kind of days. This helps to shut down my mind and encourages a more positive mood, avoiding focussing on negative things I will inevitably try to solve as my mind goes in circles. If I'm physically exhausted or still energetic, I stretch or practice restorative or yin yoga - even for just a few minutes - to release tension, ease pain, slow my breathing and vibrations and subsequently calm my mind, taking my focus onto my body and its movements and away from anything that's troubling me.

For anyone looking to improve their physical sleeping conditions, Drift Sleep have developed a mattress made from 100% natural wool. The all-natural sleep surface is temperature-regulating, allowing air to circulate efficiently, and providing a softer, gentler surface to sleep on than your average foam layer. With 4000 innovative pocket springs, the mattress provides a unique kind of comfort, improving your chances of a good nights sleep. Find out more here.


This post was created in collaboration with DRIFT.

Cushions - H & M
Bedding - IKEA
Tonic - Sunpotion
Knitted Joggers - H & M

November Essentials (2016)

Essentials, Wellbeing, Review, Lifestyledanielle coppermanComment

Life is a journey and one to embark upon with awe, wonder, excitement, curiosity, anticipation and intrigue, amongst many other things. Living with a sense of awe and wonder is a magical and enriching way to live, and the more curious you are, the more incredible experiences you will attract and the more wonder you will find in even the least wonderful things. It's an amazing way move through life. The more we notice and discover, the more we have to share with others. And in sharing the wonders of our own experiences with others, I like to think we'll add something valuable and unique to their experince too. Things and experiences come into your life in the same way people do, and there is nothing like timing to bring these things together, conincidentally or not. Never stop being curious. And never stop sharing your story. In case the time is right and you're looking for something I may have, I'm sharing a few special and meaningful discoveries (and rediscoveries) that have found a way into (and back into) my life this week.

STRALA YOGA

Put simply, Strala Yoga is yoga for everyone. Founded by Tara Stiles in response to the lack of approachable teachings and techniques, Strala focuses on using breath, ease and simplicity to guide each individual toward a personal yogic experience that feels good for them. With free videos online, Strala is about knocking down boundaries and encouraging anyone, anywhere, to discover their own personal way to practice yoga sequences. It's a non-exclusive, non-elitist, non-branded and non-businessy organisation aimed at teaching yoga as simply as it was initially intended to be.

BURGS ON ENERGY + MODERN DISRUPTORS

Wise words by Burgs, Energy Fields and Modern Technology:
P1: https://open.spotify.com/track/1JirpFWdmbbgO1e46mlhlK
P2: https://open.spotify.com/track/0mwiXotHiwfoZZ2Z8nRCKW

FERERRO ROCHER SWEET JESUS CAKE

http://www.modelmangetout.com/all-posts/2016/11/16/ferrera-rocher-sweet-jesus-cake

DALUMA . BERLIN

Daluma is a calm and cosy eatery offering juices, mylks, smoothies, breakfast bowls, wholesome lunch options, dinner options and desserts in a non-exclusive way. You don't have to be an avid green juicer, you don't have to be vegan, you don't even have to be hungry. Just go, curl up in one of their cushioned window spots and chill, work or people watch with a functional beverageif nothing else (although a bowl of buckwheat porridge and cacao smoothie is advised).

MY GOODNESS . BERLIN

My Goodness Berlin is a welcoming little food bar tucked inside BeCycle - a fitness destination focussed around spinning I think, as the name suggests, although I was too hungry and uninterested in spinning to investigate fully. What I did investigate was the menu, and more specifically the kale smoothie bowl, the coconut cacao hot chocolate and the raw snickers energy ball. They offer a range of smoothies, smoothie bowls, birchers, chia seed puddings, energy balls, hot drinks, juices and shots - perfect for people avoiding processed foods and more specifically gluten, dairy and refined sugar, whilst on the go.

THE BOWL + GOODIES + VEGANZ . BERLIN

An entire building devoted to veganism, but not in a forceful way. Downstairs, Goodies is a pitstop style cafe offering smoothies, hot drinks and grab-and-go vegan salads and baked goods. Veganz is located on the same floor and is a small supermarket selling vegan, organic and sustainable food goods. And upstairs is where the real magic happens. The Bowl is a 'clean eating' (for want of a better phrase) restaurant specialising in plant based, high vibe dishes. Their bowls are gluten, grain and dairy free, but they also emphasise that a healthy and sustainable lifestyle goes beyond just what you eat and is about making concious lifestyle choices on all levels. Their main aim other than to serve delicious food is to encourage people to live simply, healthily and full of energy by becoming connected with the ingredients of the Earth. I went with a couple of girls from my training group for a late night mug of Macao (hot cacao, maca, almond milk and coconut nectar) and we're going back tomorrow for an actual bowl, or three. Watch my stories for updates.

LET IT BE . BERLIN

Vegan and gluten free crepes, pancakes, burgers and mac & cheese. I'm not strictly vegan but this place is enough to convert me. And it's named after a bad ass mantra, if mantra's can be bad ass.

SOHO HOUSE HAMMAM + THE STORE

One evening last week I stopped by Soho House on my way home hoping there would be a sauna and / or steam room on site (it's arctic outside at this point). And did they? Did they hell. I spent the evening sweating and spaced out in a huge communal hammam room, dipping in and out of the steam room, the sauna and a quiet room which is basically just towelled beds sponsored by unlimited infused water and magazines. If you're not a member, you can visit with a member or as a spa guest and I really suggest you do.

STOW TRAVEL POUCH

I recently recieved a delivery from STOW London - a luxury brand specialising in leather luggage. Alongside their jewellery box (which is now an essential for all of my trips) was a monogrammed leather travel pouch which now comes everywhere with me. It's predominantly see-through making it perfect for travel documents and passports. It keeps me organised throughout the journey and once at my destination is a caddy for my day-to-day essentials, such as bank cards, keys, lip balm and headphones, amongst other things.

AWAY CARRY ON SUITCASE

The only suitcase I will ever own from now on. Not because they have a lifelong guarantee but because they are purely genius.

ASOS PODCAST

This month I returned to Asos HQ where I spent most of my early days as a model, to record an episode for their podcast My Big Idea. Search My Big Idea in iTunes or other podcast hosting sites and apps to listen to my start up story and some snippets of advice. I hope it will inspire anyone embarking on their own start up journey or considering a change of career, and if it doesn't, leave a comment on this post if you have any other questions.

SNIQKERS WITH HE SHOU WU

Our newest blend of Qnola is a seasonal Winter Edition inspired by Snickers, made with juicy raisins, himalayan pink salted peanuts and powerful adaptogens such as he shou wu and maca. It is almost sold out so get involved fast!

QNOLA LIFE ESSENTIAL OIL CANDLES

At Qnola, we believe that Waking Up Well depends on more than just what you eat for breakfast, which is why this month I've launched Qnola Life - our intentional range of functional lifestyle products focused around bringing balance to your beauty and home rituals. With skincare products, aromatherapy products and homeware, our aim is to offer a range of products which compliment our selection of breakfast goods and are in keeping with our mindful morals and philosophies.

Our candles are carefully considered and formulated with specific intentions. Our Wake Up Well Candle releases energising yet calming aromas proven to support concentration, metabolism and encourage a sense of clarity. These products are made from powerful, organic and sustainable plant sources and essential herbal oils and are free from chemicals, parabens, paraffin and other unnatural fillers, making them skin-safe and suitable for your beauty regime. They can be used as aromatherapy candles to clear energy in the home, as moisturiser for the hands, face and body, as a natural deodorant, as fragrance oil, as a natural body scent and even as a massage oil to use on yourself or on others.

ALEXI MURDOCH

Rediscovered an old favourite https://open.spotify.com/artist/25mrbNwFzoqPWyYXLhiDRw. https://www.youtube.com/watch?v=WB4dAdPu_lg&list=PL7F8DE2C1B876D5FA.
Start with Orange Sky, Breathe, Towards The Sun and Song For You.

WRITING LETTERS + USING THE POSTAL SERVICE

Whilst away from home, I took the opportunity to write a few letters. One was sent to my distant boyfriend, inside a Danke card. Some went to my family. And one will be folded many times and tucked into a concealed corner of an S Bahn station or another public place for my best friend Martha to discover when she visits the city next month. There's something so therapeutic about writing, and something so meaningful and heart-opening about putting actual words together for someone with a pen and paper, not thumbs, fingers and a glass screen.

 

QNOLA IN WAITROSE

Travel, Review, Lifestyle, Eventsdanielle coppermanComment

In 2014, I designed an unusal granola recipe made using quinoa instead of oats. For the weeks that followed, I continued to make this then-called 'Quinola' at home on my days off from modelling, to enjoy as a quick and easy breakfast as I ran out the door for early shoots or as a snack, fitted in my bag to keep me going during long days of castings, go sees and meetings. A few days ago, Qnola was launched in Waitrose stores across the country. I don't know how I got here, or how I did any of the things I did along the way. I just know that I did them, and now I am here. The bestselling flavours Almond + Vanilla and Beetroot + Pistachio are now officially stocked in 23 stores Nationwide (see our stockist map for full list of locations).

Almost two years ago, when I first changed my diet and stopped eating wheat, gluten, grains, dairy, hydrogenated fats and refined sugars, I needed a quick and effortless yet nourishing breakfast option that wasn't - like conventional cereals - basically just a flapjack broken into small pieces. Granola, despite its healthy image and the extent to which it is advertised and promoted as healthy, is in reality outrageously high in sugar, and even if these sugars are natural, your body will still register them and respond to them in a similar way to how it would respond to refined sugars. It is the quantity of sugar that you need to be careful of. On top of this, some granola's are made with butter, margerine or hydroginated fats, chemicals, preservatives, flavourings, colourings and other additives. The nuts and seeds involved are what often fool people into thinking granola is an innocent and virtuous breakfast and snack choice. And because I thought it was healthy, I used to eat it for breakfast, as a snack, and sometimes instead of or after dinner. When you think something is healthy, the amount of it that you allow yourself to consume can quickly become unhealthy.

Qnola is a range of nutritionally charged quinoa based breakfast goods, free from gluten, grains, dairy and refined sugar. With only 8g of sugar per 100g it is currently lower in sugar than any other granola company on the market, and most of these sugars come from the carbohydrate content, rather than solely the organic coconut palm sugar. The products are filling, yet light, sweet, yet very subtly, high in healthy fats, protein and fiber, and made by hand in the UK with pure superfood flavourings you won't find in many other cereal products.

.   .   .


To celebrate the launch we are running our first ever Shelfie campaign. To get involved, all you have to do is head to the nearest Waitrose store that is stocked with Qnola, take a shelfie either with the products or of the products on the shelf, tag @qnolauk and include our hashtags #wakeupwell and #qnolashelfie so we don't miss your submissions. Winners will recieve a luxury breakfast hampers worth over £100. Inside, you'll find our favourite products designed to help you Wake Up Well, from our Summer edition Qnola, Nut Blend Nut Butter, Pukka Herbs Tea, The Pressery Almond Milk and Four Sigma Mushroom Coffee to Neal's Yard Defence Oil, Ren Skincare, a Qnola Wake Up Well Eye Mask, an item of Luxury Sportswear and spiritually charged jewellery. We'll be selecting two winners at the beginning of September, so make sure you submit your posts via instagram and / or twitter before August 31st.

If there is a Waitrose store near you which isn't listed on our current stockist list, please email hithere@qnola.co.uk with the name of your town or city as the subject title and we will make it happen!

AEVIRYONE NEEDS AN AEVI BOX

Essentials, Seasonal, Travel, Wellbeing, Review, Lifestyle, Beautydanielle coppermanComment

Aevi is a female-lead company offering seasonal gift boxes of mindfully selected body-loving beauty and lifestyle goods. Founders Marie and Natalie are fully aware of the needs of our bodys, minds and souls, and in attempt to provide exactly what each of them needs as we shift among seasons, they source the most suitable provisions to keep everything in check. They know how drastically seasonal change can effect us, whether this includes skin irritations, mood swings or something else entirely, and they do their best to provide the most powerful natural beauty and wellbeing products to cure side effects of these transitions. The word Aevi comes from an Old Norse language and translates to life, which is what each Aevi box contains.

"Everything is thoughtfully curated to help soften the affect that climate has on the body and to sustain a well loved and loving heart, mental health advocacy, and glowing beauty of your skin".

The Aevi box is here to remind us to take time to practice self love, to tune into ourselves and our surroundings, and to rediscover and evaluate the importance of ourselves. When our bodies, minds and souls are balanced and taken care of, a healthy lifestyle will evolve, and this will be reflected in our day-to-day lives, allowing us and them to thrive in harmony.

"When you take the time to love and care for yourself, you not only give yourself the power to feel grounded in your own circumstances but you also positively influence the people, situations and lives around you".

The Spring Box changed a lot of things for me. As well as discovering and connecting with new brands, the box provided me with the care my body needed to survive the climate change as we shifted from the darkness of winter to the vibrance of springtime. The Earth Tu Face body scrub helped to refresh my skins cycles, soothing dryness and giving new life to my overall complextion. The Kahina face mist served as a way to refresh and revitalise my skin upon waking each morning, and the 1509 fragrance oil worked at calming and balancing my mind as each new day unfolded.

For The Summer Box, a niche selection of pure and calming beauty products have been sourced, to amplify a sense of lightness this time of year, and to support a sun-kissed summertime glow. Having noticed that sometimes transitions between seasons can affect one’s routines and overall wellness (from cold climates to warmer weather, dark mornings to bright nights) Aevi have created a box that will help the skin, body and mind adapt in the best ways possible. Perhaps you'll be dealing with sunburn, damaged hair or fatigue at this time of year, and in any case, Aevi has something you'll need. Eir NYC Sunset Body Oil heals dry, parched skin damaged by sun, salt and wind. Nuori Lip Balm will naturally and nourishingly hydrate dried or sun damaged lips. Lichtjuwel Liebe Spray is a natural, holistic fragrance spray containing heart opening scents and a rose quartz (the stone of love), to sooth and balance the aura and elevate mood and positivity. Living Libations Sunscreen is a natural, botanical sunshade designed to reflect the suns rays, whilst also nourishing the skin without parabens or synthetics. Captain Blankenship Golden Waves Shimmer Spray will keep your locks looking and feeling lively from the beginning of your beach day through late summer nights and the Matchaeologist Matcha Kit will help to detoxify the body with an instant natural remedy, made from hand picked virgin tea buds.

As well as offering the finest products all in one place, the individual products from each box are also available to purchase via the Aevi website. So if you have big plans for the summer, and especially if you're due to travel a lot, discover which products will suit your own personal needs and create the perfect summer survival kit.

Oh My Goodness G Tank

Essentials, Travel, Review, Lifestyle, Drinks, Beautydanielle coppermanComment

Despite the fact it’s July, things still haven’t really cleared up here in Englaterre and although i’d like to think i'm sitting in parks and outside cafes cooling down on iced teas and iced lattes, I’m not. I’m still sitting inside, I’m still hoarding teas and dried herbs and spices for brewing, and my minimum of 3 cups of something hot and herbal per day is not about to change.

For years I’ve been buying dried herbs, spices and roots to make my own loose tea. My local health food shop has an in house herbalist and an apothecary of these ingredients so I am always experimenting with new combinations, designed to give different benefits and to sooth different ailments, illnesses and moods. Fresh herbal teas are far more healing and on a different flavour level entirely than tea bag teas. For ease, I use tea bag teas when travelling or in a rush, but for genuine health benefits, energy boosts and meditative benefits, as well as intensified flavours, i much prefer loose leaf. Oh My Goodness are a young brand specialising in creative, premixed loose tea blends, including combinations like New Balance and She Glows, each of which has been curated from carefully selected ingredients aimed at rebalancing certain imbalances within the body/mind/both. To compliment their range of teas, they’ve also developed a beautiful loose leaf brewing flask, which goes by the name of G-tank - ideal for making teas wherever you are, and taking them anywhere with you. Whether you're living out of a hotel room, constantly on the go, staying abroad or even working at a desk all day, the G-tank makes brewing and drinking loose tea easier than ever. With a removable tea strainer, it is practical, versatile and easy to clean. You don't need a tea strainer or a tea strainer stand to drain the loose tea in, you simply fill up the flask and away you go. The longer you leave it to brew, the more beautiful it becomes, as the ingredients infuse the water. It's basically like the lava lamp of all portable bottles.

I love their New Balance tea, containing Oolong tea, Sencha tea, Premium green tea, Cassia seeds, Lotus leaf, Hawthorn berry, Radish seeds, Barley malt, Cinnamon, and Orange peel. The benefits of this blend include fat loss, detoxification, reduced bloating, healthy digestion, improved concentration, elevated immunity and stress reduction.

+ I add juiced ginger or pomegranate to flask too, to add even more flavour and detoxifying side effects.

DO PURPOSE

Essentials, Reviewdanielle coppermanComment

Sometimes it just helps to see your own thoughts written down. I've been known to write my thoughts down when it feels like there's just too many active ones going around in my mind, and this always helps me to think more clearly and assess things properly. But, what's even better is when you see your own thoughts written down, by someone else. It's like a sense of validity to your own thoughts. To know that someone else is thinking the same way, and someone else understands you and feels the same things you do - strongly enough to write an entire book about it - is incredibly settling. And for the author to be so confident that there are people in the world who actually need and will read such a book, makes you feel like, although you thought the same things before seeing them written down, they're actually common concerns that plenty of other people are dealing with too. When the thoughts sit inside your mind, you're not sure anyone else thinks the same way you do. So to see it written down by someone else, for many of someone elses, and to know so many other people will be reading and nodding along too, is a sweet clarification that your own thoughts and concerns are not only with you but with other too, and confirms that they are not as irrational as you might have thought.

As starting my own business was something that just happened to me, I didnt spend a lot of time researching or considering, well, anything to be honest. In the beginning, most people start with an idea, and then spend a lot of time mulling it over, assessing the risks and oppertunites and generally scaring, and stalling, themselves. I didn't read up on anything, and still the only knowledge I have of running a business is my own experience of doing so. But this book, this is one thing I wish I had discovered. Not before embarking on my start-up sole trader journey, necessarily, but definitely sooner than I did. For anyone running a small business, or considering to do so, the sooner you bring this book into your life, the better.

Do Purpose basically breaks down and exposes all the mindful struggles and barriers of having your own business. It admits everything you constantly think about but that you rarely voice, and that other people rarely discuss. The things that really get under your skin, make you feel useless and hopeless and even at times, a bit of a joke, or a fraud. Below is a selection of my favourite quotes taken from the book, which are applied to business scenarios but which I also think apply to the general struggles of day-to-day life.

SANE PEOPLE DON'T QUIT
(The moral here is, don’t be sane. don't play safely, don't be too sensible, and ultimately don't quit just because it seems easier than carrying on. In the end, your love and passion for your business will become so powerful you'll become ignorant to the worries and the stresses).

THE COMPETITION HAVE MORE OF EVERYTHING THAN YOU
(More staff, more distribution, more stationary, more patents, more sales, more money, more followers. Their coffee budget is bigger than your marketing budget. Their CEO doesn’t have to put the bins out as well as lead the company. But in my opinion, they lack the truly important things, such as passion, meaning, authenticity and purpose. Think about it, and then decide what you'd be prouder of. Good stationary, or good morals and good ideas?).

YOU CANT GET TO WONDERFUL WITHOUT PASSING THROUGH ALRIGHT
(Ain't nuthin truer).

PATIENCE MATTERS. IT TAKES TIME TO GET GOOD AT YOUR THING
(Let it happen. The more you plan, or aim, or want to get to a certain point, the less likely you are to get there. Allow time to do its thing, allow yourself to grow and allow your thing to develop naturally, and exactly as it intends to. There is only so much we can do, but I believe that a lot of things already know their path and their direction, and they're gonna take whatever time they need, to get there - so don't rush them).

YOUR TIME IS LIMITED. REMEMBER THAT.
(OK, I know I just said don't rush things, but time is also precious, so use it wisely. There are a couple of pages in this book which outline how everyone's given the same time from the ‘time bank. Once you withdraw it, you can spend it however you want. Time poorly spent will not be replaced. Time is more valuable than money. You can make more money, but you can't make more time. One day you will go to the bank and you won’t have any time left to withdraw. And you never know when this day might come. You wouldn’t waste money, so don’t waste your time).

BEGIN BEFORE YOU ARE READY. THERE IS NO RIGHT TIME.
(This applies to just about anything in life, and is something that really resonated with me. Qnola basically set itself up. I never planned to start a business, and I was certainly not ready too, but I truly think that growing and learning on the job made the entire journey more enjoyable, more natural and ultimately more successful. I'm pretty confident that if I'd waited until I was 'ready', or until I thought I was ready, I'd still be waiting now).

(Small budgets require big ideas. you don’t need a big budget to succeed, just a big idea).

THERE ARE NO SHORTCUTS
(Do it all and do it right. Don't expect to do only the good bits, or only the successful bits, and don't expect there to be ways to avoid the bits you don't enjoy, or that don't go right. Don't expect there to be a fast pass, and don't depend on there being an easy way around things).

YOU CAN DO ANYTHING BUT NOT EVERYTHING
(basically, take it easy yeh?).

DO ONE THING WELL. IT IS ENOUGH
(again, take it easy, you are a single human being, don't try to do too much. This is the easiest advice to give, but possible the hardest to take, especially if you are creatively inclined and just want to do do do more more more).

ENJOY THE RIDE
(The ride is yours, and no one elses journey will be the same. Starting your own business will make you question yourself, doubt your abilities, compare your business to others and just generally make you feel ridiculous and in some cases hopeless. But one thing to remember is that you are doing what you love, and even if you are doing a terrible job at it, at the end of the day there is a life outside of it, and the purpose of that life is to enjoy it. Do your best until you know better, and in the meantime, enjoy the ride. This is your thing, and it was never supposed to make you feel shitty).

 

MAGNESIUM WRAP AT THE GAINSBOROUGH BATH SPA

Travel, Wellbeing, Review, Lifestyle, Business Stories, Beautydanielle coppermanComment

The Gainsborough Bath Spa Hotel has been open for a few months, and is the only YLT hotel in the country. Tucked down one of Bath’s traditionally tiny cobbled streets, you wouldn’t expect to find an award winning restaurant, the best afternoon tea of your life (which they can offer gluten and dairy free) and a roman inspired spa village behind its modern exterior.

Bath is famous for the Roman Bath’s, and the Gainsborough’s Spa Village uses the nutrient rich, pure water from the original springs. I took an afternoon out to explore the experience, which started with a probiotic fruit shot made from kombucha crystals and mixed with natural grapefruit and olive oil extract. Then I was talked through a selection of essential oils, and based around what I wanted to achieve from the experience, I selected those that held the healing, cleansing and calming properties I was in the mood for. I dropped a few drops of each (bergamot, ylang ylang, frankincense) into a drawstring muslin pouch of epsom salts, to take with me into the spa village and to inhale each time I transitioned between the steam room, sauna and heatology pools.

I took half an hour to blow off some steam in their small but private gym before heading into their first heated pool. After 6 minutes in there I took to the second heated pool, set a little cooler in order to stimulate my circulation. Following this I started my … journey with ten minutes in the infrared room. I rubbed… ice all over my body before moving swiftly on into the steam room. There was lavender salt water to keep hydrated with as well as shots of pure hot chocolate for an instant energy kick. Sweating and intermittent temperatures makes the body work so much harder than most people are aware of, so these provisions were essential in keeping the body and mind working optimally, as well as energizing on a cellular level, to give power to the body’s processes of cleansing and detoxifying. I ended in the dry heat of the sauna, chucked some more ice over me and then floated into a treatment room for a 90 minute Magnesium Wrap. It sounds like lunch, but it wasn’t. I lay on the most comfortable table I’ve ever laid upon, had my whole body scrubbed with vigor and natural salt scrubs, was oiled all over, massaged with a magnesium gel and then wrapped up in warm towels to encourage the magnesium to soak into my body. There was no escaping for that magnesium gel. No chance. Whilst it soaked in, my hands, knees, feet and head were massaged with inexplicably perfect pressure, and that’s when I fell asleep. But not from boredom, from sheer pleasure and being in the most intense state of relaxation since my last Savasana.

 

Fashion Week Friends

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Having been modelling (and with that generally comes travelling) since the ripe age of 15, I know a thing or two about how to pack a bag. Especially one full of energising and soothing provisions to aid things like tiredness, stress, sensitive skin, damaged hair, and hunger pangs. As fashion week approaches and the talents flock over from New York to hit little London, here’s a few simple, transportable supplies i always reserve space for in my day bag, as well as my larger luggage.

During fashion week or a standard week of castings and shoots, I always keep my Zuperzozial Cruising Mug with me if I know I’m going to be constantly on the move. I also throw in some green or detox tea bags. I always have a bottle of water with me and if I make the effort i’ll shove some fresh lemon, lime, cucumber, chia seeds and aloe vera juice in there too. (If you have the room, these are pretty groovy). I have about 4 lip balms in my bag at any given time, this is because I can never find them quickly enough. Often I’ll be rummaging for so long that whoever I’m in the company of starts to wonder what it is I’m about to produce. So four makes the probability of my hand falling on some lip balm first time a lot more likely. Same goes for hairbands.

As for snacks and on-the-go nourishment, I’ll take either a pot of raw nuts, some fresh berries with a dollop of almond butter, homemade cacao snacks or a small pot of Qnola in case I don’t have satisfying options or time to stop for lunch.

As for beauty products, I’ve always been very low maintenance and not especially interested in complicated routines. Day to day, I’ll make room for a moisturiser (always, always, always Dr Hauschka’s Rose Day Cream, as it is thick and deeply nourishing but not oily, greasy or watery), eye drops and eyelash curlers. Make up wise, I use Erborian CC creme or Mac Mineral Powder instead of heavy foundations, The Body Shop Honey Bronze Highlighting Dome and / or Nars Dual Intensity Blush (in Jubilation) for my cheeks and eyes, and Estee Lauder's subtle Lash Primer. If I’m travelling, I’ll also take a dry body brush, Frank Body Scrub, and a natural face spritz which I often make myself, combining natural oils with rose water in a Muji Spray Bottle. Ren's Wake Up Wonderful will always have a place in my luggage, not only because the scent reminds me of my childhood but because it’s an overnight treatment - you don’t have to do anything but sleep. A nighttime ritual during fashion week is essential, although given that many late shows finish in the early hours of the next day, it’s not always possible. In case it is, I carefully pack one of my Skog, Diptyque, Neom or Muji candles help me to relax and refresh the air if I am cooped up in a hotel room, making it easier for me to breath, take a moment, and wind down after a long day.

AN EVENING ON UPPER STREET

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From top | Rejuvenate Intensive Body Balm, Aesop | Catherine Oil Burner Blend, Aesop | Samples, Aesop | Glass Pot, Folklore | Blue Dipped Gold Hammered Earrings, Oliver Bonas | Glass and Acacia Storage Jar, Folklore


Yesterday was supposed to be my ‘day’. My ‘day’ - my time - to do Christmas Shopping, and get the great people in my life the great gifts they deserve. Since I was putting together Holiday Breakfast Hampers we curated at Qnola all morning, the ‘day’ I’d set aside was in fact an ‘evening’. But I think I had a better time anyway. It was a mild evening, I was hardly layered up at all - no scarf, no gloves. What month is this? Hang on, where am I? Whatever’s going on, the air was fresh, the shops weren't too busy and the music on my iPod seemed better than ever. It was one of those (perhaps rare) moments where you’re insurmountably happy and content in your own company. And my mood was only lifted when I managed to get pretty much everything on my list, got offered a glass of wine by a salesman in Aesop (good tactics - bought a lot), and discovered a few shops I’d never heard of, selling very ‘me’ things and lots of them (again - bought a lot).

For last minute gifts, head to Upper Street in Islington for a calmer shopping experience than more central London locations. Spend some time in NookLondon and Folklore - remember that you are buying for others and not yourself - swing by Ottolenghi or The Artisan Gluten Free Bakery for homemade healthy fuel anytime of day, and then browse what I think was a Christmas Market but didn’t have the chance to enjoy as markets are a day thing, and on this particular day I was a nighthawk shopper.

GIFTS FOR THE TABLE AND FOR THE EYES

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The good thing (one of many) about home ware is that trends aren’t so much of a thing. Your personal tastes, however, well that’s another story and perhaps you’re someone who’s mind is ever changing or who is affected by indecision. Personally, I see indecision as a good thing, showing openness and good judgment in a person (even if it does mean everything takes longer than it should do). I rarely buy home ware in matching sets and although there are a few themes around my house (as you’ll notice from the image links above), it doesn’t look like a scene from an Ikea catalogue. I like to buy from different stores / artists, and I buy what I like, not what I think will ‘go’. With clothing and outfit construction, you have to commit because piecing conflicting items together will look odd; you will look crazy. But with home ware, there is less demand for committal in that you can find a place for everything, and if something doesn’t fit in one room, you can make it fit in another. Maybe I just tell myself these things as a way to make myself feel better about buying so many plates, or maybe it’s true, and even a very good reason to spend more money filling my kitchen cupboards than my wardrobe.

ABOVE | some of my current favourite kitchen pieces, good for christmas home styling and to give or receive as gifts (click to shop).

BELOW | A shortened list of my constant go-to home ware destinations (click to browse). 

NomThe House DoctorAnthropologieZara HomeDot & BoH & M HomeUrban Outfitters Home, HAYDominoFish's EddyEtsyEbayWest ElmGranit, Car Boot Sales and Flea Markets, Bailey Doesn't BarkWasaraHelena EmmansFood 52Such & SuchCairoMomosan Shop.

 

 

TRAVEL WELL | EDIBLES

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Whenever I go abroad, one thing on my mind is how I'm going to keep healthy whilst I'm away from home. No vitamix, no guarantee of a health food store (or even a local store at all, for that matter) and potentially no gluten, dairy or sugar free options - depending on my destination. If I'm away for work, the chances are I will be staying in a big city, meaning nourishing, natural necessities won't be too hard to come by. I have previously worked in New York and LA - both of which are like magnets for up and coming juice bars/raw food cafes/organic eateries, etc. However, if i'm going away for some peace and quiet, or if I'm going to be travelling non stop and constantly on the go, it's much harder to judge what sort of shops I'm likely to have access to. For that reason, I keep a few vital ingredients in my luggage to ensure that if natural food is scarce, I can either make myself an instant snack or shot of something nutrient-rich instead, or rebalance my body if I have had to settle for something I wouldn't usually eat. Above are a few of my favourite foodie travel companions. and below are some explanations. Easy to carry, compact, leak-proof and  concentrated forms of essential goodness.

.  C L O C K W I S E    F R O M    T O P    L E F T  . 

. 1 . On-The-Move Qnola Pot, Cacao & Cashew, 60g | Protein-rich, gluten, grain, dairy and refined sugar free. Can be eaten dry, with yoghurt or milk and with fresh fruit.
. 2 . The Chia Co Instant Chia Oats, 45g | Not grain free, but gluten free. Whilst I rarely eat grains, I find this is always handy to slip into my carry on for long haul flights. Flavoured naturally with dried berries and sweetened only with coconut palm sugar - ideal for breakfast in the airport before a flight, or even on the go - just ask an air hostess, train cafe manager or petrol station cafe to fill the pouch up with some hot water. I like to add local fresh fruit too, and additional superfood powders like maca and acai.
. 3 . Sister & Co Coconut Oil, 60ml | fits into your 100ml limit plastic bags. Take in your carry on bag to add to meals (like porridge or soup), and to use throughout your stay away from home, to cook with. Also, ideal to use on your skin during a long haul flight if you don't mind looking a little greasy. It will help balance the moisture levels in your skin, keeping it hydrated and penetrated with minerals.
. 4 .  Four Sigma Foods Instant Cordyceps - 1 serving | instant medicinal mushroom tea in the form of tiny dissolvable granules. Just add hot water or mylk. Perfect for car journeys or long walks (especially if the weather is cold). This particular blend is good for increasing energy and promoting recovery, as the cordycep mushroom is an adaptogen, meaning it helps maintain constant energy levels, rather than just stimulating them drastically yet temporarily.
. 5 . Charcoal Powder - to keep your water purified and to remove toxins. Although in some destinations you may not be advised to drink the tap water, adding charcoal to bottled water still has incredible benefits. Charcoal is high in minerals and has the ability to bind and trap foreign materials in the body (things that shouldn't be there). It helps to detoxify the body, making it ideal if you fall ill whilst abroad.
. 6 . Inner Me Supplements - perfect for travelling as you don't have to pack glass jars that take up valuable space and could potentially break. These also come in day-allocated strips, so you'll keep organised whilst abroad, and will even know what day it is (something I fail at, whenever I'm on holiday).
. 7 . Steenbergs Turmeric - an ideal ingredient to add to smoothies, juices, salads, salad dressings, soups and hot and cold water. Deeply cleansing and detoxifying, and great for boosting the immune system.
. 8 . Loose Tea Strainer - not essential, but if I am abroad for a long time, I like to rotate a few loose herbs and spices to make cleansing tea combinations. The flavours and healing benefits are more vibrant and accessible when each ingredient is in its whole, dried form.
. 9 . Aduna Moringa Powder - a great size to take travelling. I love all superfood powders, especially maca, acai, ginseng, spirulina, baobab, reishi, chaga, shilajit and many more, but not all of them come in these handy compact sizes. Easy to add to smoothies, juices or just water for a morning boost, or an calming evening system cleanse.
. 10 . Green Juice (strictly for the journey) - don't put this in your hold luggage or you'll end up smelling of wheatgrass for your entire trip. I always take a green juice before my flight, to cleanse my body, encourage my system to get to work, and to aid digestion. Depending on the ingredients, a juice can also have calming benefits, which is great for an evening flight. This is the last chance you'll get to provide your body with a hit of antioxidants, vitamins and minerals before boarding a flight or another mode of transport, so make it a good one! Pictured above is one from my friend Madeleine Shaw's collaboration with Savse Smoothies and it is the first shop bought juice in which I've found seaweed. In a deliciously unusual way, it is much more interesting than so many other green juices out there. 
. 11 . Buckwheat Flake and Chia Superfood Mix - these are super easy to throw together. I always mix some dry buckwheat flakes, quinoa flakes, chia seeds and maca powder in an airtight sachet or container, to have on hand incase of delays. Previously, I've poured a little of the mixture into a coffee cup and asked a barista in a cafe to fill it with hot water. It's not the most delicious treat, but its something!
. 12 . Clearspring Matcha - as well as herbal or green tea bags and loose tea ingredients, I sometimes like to pack matcha powder, as it travels well and is much purer, stronger and more concentrated than the contents of a teabag.
. 13 . Purition Protein Powder - I used to add protein powder to smoothies everyday when I worked out a lot, but recently I have been less active, and I try to avoid any form of dairy unless I am exercising, and even then, it will only be in the form of whey - unfortunately not cheese. I recently discovered purition powders and love their flavour combinations. They are also the perfect size for travelling.
. 14 . Bikini Blend Protein Powder - another protein powder I recently discovered. The madagascan vanilla blend is the most delicious protein powder i've ever tried. Probably because the ingredients are all 100% natural and each product contains no sugar or artificial additives. 

+ A few other ways to prepare for long journeys or long trips away from home is to pack essentials from your pantry. Things like quinoa (some places still have no idea what you're talking about when you ask for this in a store), buckwheat pasta, dried nuts and seeds, chia seeds and gluten free oats make for quick simple meals, and things like meat, fish, fruit and veg with definitely be available at your destination, and more delicious the more locally your source them.

AND THAT'S WHAT AN ACQUA CALDA JOURNEY FEELS LIKE

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I was recently invited to embark upon the Acqua Calda Journey at Grace Belgravia and I think accepting the invitation might have been one of the best decisions of my life so far. In fact, I know it was. 1 hour and a half of pure detoxification - but not on an edible level - left me feeling silky smooth, care-free, and as light as a feather. No juice cleansing, no macro-salads - not your usual kind of detox. Just the natural healing power of water, steam, temperature, salts and essential oils aimed at invigorating and refreshing you from the outside in, instead of the inside out.

The journey began with 15-20 minutes in a sauna, lying flat on my back, head resting on soft hammam towels. Sounds relaxing - and it was - but after 15 minutes, your body is actually working much harder than you think. You see it as a sedentary lie down, a time to think, breathe and do nothing, however, your body is working hard to regulate your body temperature, your breath and your circulation, and is expelling toxins in the form of sweat from every inch of your body. 

Following this, I thrusted myself into a shower with jets aiming at my hot bod from every angle, and, as instructed yet rather hesitantly, pressed the cold button. An entire minute (which I assumed would feel like an hour but which actually seemed like a second) of full power, ice cold water hit my steaming body, cooling me down from head to toe, literally taking my breath away, but somehow delightfully. The first few seconds were much appreciated as I felt a little dizzy from the sauna and was keen to cool down. I didn't even mind that I couldn't expel full breaths as my body stood obediently in a situation it would never usually willingly have found itself in. After this, I sipped on lemon infused room temperature water, sitting wrapped in the hammam towel, as my breath and body temperature rebalanced and returned to their standard rates.
After a few minutes, I was guided into an aromatic steam room with beautiful tiling and gentle lighting. Considering my body temperature and the way my cells were buzzing, it felt hotter than any other steam room I'd been in, but as I lay flat, my body and mind were becoming calmer and calmer and the intensity of the heat hardly phased me. This 20 minutes felt considerably longer than the time I'd spent in the sauna, but I powered through and when I left the room, I felt too amazing for words. The wet heat, as opposed to the dry heat of the sauna, had worked to rehydrate my body, and the high temperature had my cells and my metabolism working in overdrive. But, despite feeling slightly light headed, I felt incredible. Back in the shower, one slightly longer minute of ice cold water on my body was refreshing, energising, empowering and invigorating. The hardest part was over. My skin was alive, my metabolism was thriving, my cells were busy and my mind was clear. I felt spaced out, I felt as though I was floating on air, I felt brand new and I felt like anything was possible. The final stage of the journey was even more relaxing, and very little was required from me.

I was led into a gently heated room with a smooth marble slab in the middle, incredible scents of natural salts and essential oils and calming music. I lay flat whilst the spa manager guiding my journey smothered my body in Himalayan Pink Salts, scrubbing away at my refreshed skin, removing any dead skin and dirt, and penetrating my open pores. It was amazing. It's all well and good exfoliating in the shower, but you never quite reach every inch of your body, and I personally get tired or bored easily. She did a thorough job and my entire body felt alive and invigorated, not to mention. Once this was applied and rinsed off on both my front and back, a gentle massage was followed by a full body spirulina mask - a thick yet light, smooth, cooling natural mask consisting only of pure spirulina and water. And that was that. 15 minutes later, with my feet in a magnesium salt electrolyte-replenishing foot bath, I reflected on how much I'd changed since stepping foot in the changing rooms just over an hour before. I was so calm, my mannerisms and my speech were slow and gentle, I felt positive and happy, energised and refreshed, light, carefree and balanced. I also felt incredibly exhausted, as, although I'd theoretically done absolutely nothing, my body had been working up a sweat - literally.

It is amazing how doing so little can wear you out so much. Our bodies are so incredibly clever, and even when you think you're doing nothing, you're doing so much on a cellular level. Every second of every day your body is renewing, repairing, strengthening and recreating cells, muscles, bones and tissue, and is constantly carrying out active processes. Diet plays a huge part in fuelling these internal functions, but the skin is just as important in keeping our bodies in check. As the largest organ of the body, and the organ of expression, keeping our skin healthy is hugely important, and essential to overall health. Our skin is what protects our cells, organs and internal processes, and if our skin is unhealthy, clogged or congested, our cells will be too. That's why it is so important to take care of your skin, and to start cleansing your body physically, and not just through diet. The two go hand in hand, and it is easy to practice this kind of treatment from home. Take interval showers (going from hot to cold), make homemade scrubs, natural body masks and natural moisturisers. What you feed your skin, you ultimately feed your body, so make sure you use products with as few additives in as possible. Try not to use products you can't eat. If it isn't safe to eat, it isn't safe to be absorbed into your body through every pore.

ELEVEN MORE THINGS TO FIT INTO YOUR SUITCASE

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I may not be a great example of someone who has the travel bug. Never the less, as soon as I started inter-railing the week after finishing my A-levels, and as soon as I stepped foot in a country in which I had no idea where I was going to sleep, I knew I had it. I travelled with my best friend for 7 weeks - stopping only for cone pizza's (uhhh I KNOW I am a bad person), to wallow in Hungarian Spa's, to eat Gelato whilst leaning on the Trevi Fountain or to lie awake beneath the same stars we could have gazed at in England but which somehow seemed more inspiring and full of glistening hope from a campsite in Holland. 

Since then, other commitments like my career as a model, studying part-time, starting a blog and launching a food product have restricted my freedom to travel and has somewhat tamed the bug. And although modelling allows me to travel here and there, it's just not the same when you're living in the confinement of a hotel room, and the only sights you see are inside a photo studio. However, the bug lives on, and the bug will always be there. My feet have been itching (not literally) to carry me somewhere new, and this summer I am going to let them.

But this post isn't about where I'm going, it's about where you're going, and how to stay feeling great whilst you're away from home comforts. There are hundreds of things I can think of to advise you to cram into your luggage no matter how little space there is in there. But it will always depend on what kind of trip you are taking (pleasure/business, short/long, alone/with company, rural/city break). Although a holiday should be a time to rest, relax and, some say, indulge, there are some people who may fear that a little indulgence with undo all their good work. Not to mention, if you've cut out certain foods and you give in to them whilst you're away, you may find you have become more sensitive to them, which could ultimately ruin your holiday. Also, not all holidays are for pleasure, so if you're concerned about staying well whilst you're abroad, pack wisely. The same way that eating well throughout the day depends heavily on what's in your tuppaware, travelling well depends heavily on what's in your suitcase. 

Below is a short kit checklist for active / health conscious travellers, to make travelling well a little more straightforward. The list focusses more on kit, equipment, health and beauty, rather than foodstuffs as I'm sure you can work out which foods travel well yourself. Whether you will have access to a gym or will be working out on the beach, things like skipping ropes and resistance bands take up no space in your suitcase and provide instant, achievable full body workouts if used properly.
+ Remember to fill your carry-on with edible essentials too such as raw nuts, goji berries, homemade snacks, herbal tea bags and other things you might not find at the airport or at your destination.

1 . SKIPPING ROPE . 
If you have space in your hotel room or apartment, a 10 minute skip will get your heart rate up and work your arms, abs, legs and butt. Try different variations, like throwing in some squats, skipping double time or skipping forward - if space permits. Skipping ropes take up no space, so fold them into your bag and take them to the beach / gym / park.
2 . RESISTANCE BAND .
I personally favour the privacy of my hotel room over the gym (especially in hotels or smaller apartment blocks as they tend to be really tiny). At home, I like working out in my bedroom or garden or at the local park, which means I don't have to take time out of my day for travelling either. I have a few small weights, a resistance circle and resistance bands. Resistance bands literally take up less space than a pair of socks, so are ideal for travelling. Use them around your ankles, knees or arms to intensify resistance movements and make your workout more challenging.
3 . SPORTS BRA / TRAINERS .
Sports bra's are one of the most important components of a woman's workout kit. Their importance isn't often on everybody's radar, but not wearing one, or wearing one that lacks in reliable structure or support, can be really damaging. Luckily leggings, shorts and sports tops are usually designed to be very lightweight and flexible, so you should manage to fit these things into your suitcase without much of a struggle. However, if you really don't have the space, tuck your sports bra into one corner (or wear it for the journey), and you may just have to work out in your pyjamas or some of your less slinky underwear (obviously not if you're working out in the presence of others). Where there's a will, there is always a way, even if it does involve a little nudity.
As for trainers, although these too are designed nowadays to be extremely lightweight and flexible, you still might have a tough time cramming these in amongst your clothes and other possessions. If this is the case, wear them for the journey. Going on runs whilst abroad is a great way to explore the area, and sprints are also the ideal activity for time-poor people, working your body far more than a long run. Even a 10 minute sprint in the mornings with kick start your metabolism and circulation, work all of your muscles (including activating your core more than a steady run will) and get your heart rate up.
4 . WATER BOTTLE .
Having a water bottle on hand has been proven to encourage the amount of water a person drinks throughout the day. I love these Citrus Zinger bottles as they make it super easy to infuse your water, making it not only tastier but also more nutritious, detoxifying and alkalising. I also like BRITA Fill & Go, although this takes up a little more space.
5 . SMALL WEIGHTS / ANKLE WEIGHTS .
When I work out from home, I occasionally use small weights, usually dumbbells of around 3-4kg (I've always been weak). I only do gentle exercises with them occasionally, but otherwise I tend to work with my own body weight - which means I don't have to turn my sleeping quarters into a gym, and which is also ideal for traveling. If you get too used to working out with weights, you'll miss them when you're away, and unless you have a fully equipped gym waiting at  your destination, you're not going to carry 2 hefty weights through security, or take up valuable luggage hold weight allowance which could otherwise be used for shoes - or clothes. If I go away for a short amount of time and know I will be able to go for runs, but not use a gym, I'll take ankle weights which are lighter - around 1-2kg - to intensify simple resistance workouts, jogs and sprints.
6 . SUPERFOOD POWDERS & TEA BAGS .
In some hotels, you will have a fridge and a kettle and not a lot else. I always take small sachets of superfood powders, pouches of buckwheat flakes and chia seeds to add to my water or to a bottle of juice or nut milk. Bottles make it easier as you can shake the liquid with the superfoods to make them diffuse more evenly. This makes an instant, detoxifying drink to enjoy either in the morning, just before bed or to take out the door with you. You can also add superfood powders to meals, so keep them in your bag to add to salads if the local cafes and shops don't have a lot to offer. Tea bags are also a great travel companion as each herbal blend has cleansing properties, can aid digestion, boost your metabolism or calm the body and mind. Several places I've visited haven't kept up with the popularity of green tea, so I always take my own just in case.
7 . CONTAINERS  .
If you're going to keep healthy whilst you're away, you're going to need to be prepared to make your own meals every so often. I have become all too familiar with cutting open an avocado with the teaspoon from my hotels coffee station, just to complete a shoddy, makeshift salad. But anything is possible, and if you take a small container or tuppaware with you on your travels, you will always be prepared. You can easily mix up a water or milk based chia seed pudding or overnight buckwheat flake bircher, or use your container to take a basic salad or some berries and nuts along with you for the day. Additionally, if you have a good meal at a cafe or restaurant but can't finish it all, taking the leftovers home is wise, and having a container make keeping these fresh and taking them with you wherever you're going, much easier and cleaner.
8 . SMALL CANDLES OR ESSENTIAL OILS .
If you're going away for a long time, or are going on a trip which involves a lot of traveling to and from places, I'd advise taking small, natural herbal candles to help you sleep. Choosing a candle with essential oils in can be healing both for the mind, body and soul. If your mind is calm, your body is calm, and if your body is calm, your body can sleep, and if your body can sleep, your body gets the chance to rest and reset, meaning you wake up feeling clearer, restored, repaired and more energised. I would advise taking essential oils but be wary of them leaking. Only take them if there is no chance for them to smash in your bag, and ensure the seal is not yet broken. Candles are safer. I like NEOM, Ren and Neal's Yard.
9 . EYE MASK .
Changed my life, and competes strongly with the ones that aeroplane's provide. Ideal for travelling on planes, sleeper trains, coaches or as a passenger in a car, and also if your sleeping arrangements are distracting, not dark enough, or let in light far too early in the mornings. I love my House of Hackney Palm Print Mask.
10 . PULLABLE OIL . 
These are ideal for travelling, especially if you are going to be in and out of airports, train stations and coach stations. It saves you having to carry toothpaste everywhere you go and forgetting it doesn't qualify for your >100ml bag, and also saves you taking a jar of coconut oil with you too, which can break or leak far more easily than these. Oil pulling doesn't require a sink, which means you can oil pull on your walk to the station, if you take a break in the middle of nowhere during your road trip, or on your morning run (as long as you find somewhere dignified to spit it out afterwards). Oil pulling not only cleans teeth, refreshes breath and effectively kills oral germs and bacteria, it has also been known to cleanse the system, kickstart the metabolism and cure diseases. Many diseases are influenced by the mouths ecology and bacteria, and this bacteria clings to the oil and dissolves into it (this is why it is important NOT to ever swallow the pulled oil). Toothpaste also works to remove this, but unless your toothpaste is natural and sugar free, there is no guarantee that it provides the best care for your mouth.
11 . PACKING-FRIENDLY SUPPLEMENTS .
Every time I go away I find it difficult to decide which supplements to take, or whether to take any at all. Whilst I put my health first in most situations, I'm not always so willing, and having to cram awkward shaped glass jars in between layers of clothes and shoes just messes up any system in my suitcase (if ever there was one). In the past I have split supplements into small plastic pouches, or combining an equal amount of a range of supplements in one jar to reduce the space they take up. This summer, however, since discovering Inner Me, I'm looking forward to taking my supplements in lightweight, flexible and compact strips, all assigned to certain days, making it easier, quicker and simpler to pop the right pills and keep your body loaded with essential vitamins, minerals, fatty acids and trace minerals. 

BE CONTENT

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I'm not much of a facial person. I mean, I'm facial in the sense that I have a face, but I'm not a 'go for a facial' kind of girl. My beauty regime has always been pretty minimal to be honest. I am grateful for being blessed with a pretty easy, cooperative complexion. My skin, although sensitive and dry at times, has never been especially oily, greasy, spotty or problematic. 

I had my first facial when I was 21, and since then, I've had only 1 other. Between the two, there are very few similarities. I'm almost trying to forget the first one, to make more space in my mind to hold on to the memory of my second one, which took place at Content Beauty, London. Calling it a facial actually seems like an unjust way to describe it. It was so so so much more. So much more.
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I enjoyed a casual stroll down Marylebone high street - a calm, very traditional street in London dotted with independent cafes, restaurants and shops - before ending up outside the shop. A small, characteristic store with a picturesque shopfront, Content Beauty is a real one off. A tiny shop with fully stocked shelves, it is more like an apothecary, or something out of a Harry Potter film - with interesting jars, products, ingredients and other contraptions on shelves and bookcases that reach the ceiling, grabbing and keeping hold of your attention. You could easily spend days in there, browsing the products, reading the labels of each one, or talking to the specialists who stand calmly on the shop floor to offer advice to anyone who needs it, but at the same time not imposing on your journey around the shop or following you around offering unwanted advice. It is like a library of beauty products, and everything in there is organic, natural and lovingly made. There is so much to discover.

"THE BRANDS WE STOCK, SHARE OUR PASSION FOR NATURAL SKINCARE AND ORGANIC INGREDIENTS. EACH HAS BEEN CHOSEN FOR THEIR COMMITMENT TO QUALITY AND HOLISTIC SKIN HEALTH."

I was so mesmerised by the products that I almost forgot I was there for a facial. A beautiful specialist, with a really calming, gentle air about her, approached me by the Dr Alkaitis products, and guided me down a tight staircase to a treatment room under the shop. Beneath the shop was even more tranquil, with an impossibly chilled atmosphere and mesmerising aromas. I already felt better about life in general.

I removed my top and climbed onto a cloud-like bed, resting my head in the soft, trusty hands of this stranger who was about to change my life. I'd opted for the Dr Alkaitis Skin Food Facial Treatment - which combines organic, enzyme-rich, natural ingredients with gentle techniques, as well as a facial massage, to reduce inflammation, calm skin conditions, revitalise the complexion, remove impurities, enhance the skins natural state, and encourage the skins natural functions.

"WINNER OF THE WALLPAPER MAGAZINE DESIGN AWARD FOR BEST FACIAL IN 2010, THE DR ALKAITIS TREATMENT CONTAINS CERTIFIED ORGANIC, BIODYNAMIC AND ETHICALLY WILD-CRAFTER INGREDIENTS IN THEIR RAW STATE, FOR GREATEST EFFECTIVENESS. DUE TO THE 'LIVING' COMPLEXITY OF THE FORMULATIONS, DR ALKALIS PRODUCTS WORK WITH YOUR SKINS NATURAL FUNCTIONS - NOT AGAINST THEM".

The treatment deeply cleanses and clarifies congested skin, at the same time as nourishing and calming any sensitive, inflamed or irritated skin.

There are several phases to the treatment:
. Remove make up, using Dr Alkalis Make-Up remover.
. Cleanse skin with Purifying Cleanser / removed with organic muslin cloth.
. Exfoliate / with a natural, gentle peel (consisting of organic oat buds, blueberry, bilberry, strawberry, raspberry, blackberry, barley grass, turmeric, cats claw, and enzymes lipase, lactase, protease, amylase and bromelian), to encourage impurities and blemishes to become more visible. 
. Pre-extraction prep / this includes a layer of active raw manuka honey applied to the skin before a suction technique is used to gently loosen dirt or open pores. Manuka honey has may benefits for the body both internally and externally. In this instance, it works as an antiseptic and anti-bacterial layer to ensure the skin is clean before the extraction phase.
. Gentle manual extractions - optional / basically a gentle yet accurate and determined process in which any blackheads are removed, eliminating toxins and rebalancing the skins natural processes.
. Soothing gell applied with organic cotton pads / to calm down any areas that were affected during the extraction phase.
. Facial massage / using organic treatment oil (containing turmeric to reduce inflammation as a result of the prior stages of the treatment). This also includes an impossibly relaxing upper body massage of the head, neck, arms and shoulders - which I never wanted to end.
. Finishing mask / using the Universal Mask by Dr Alkaitis. This is literally like putting food on your skin, and if you learn about how certain ingredients can compliment and care for your skin, you can pretty much make your own face masks and scrubs using the contents of your fridge, and a few superfood powders. This one includes oat buds, organic grass juice complex (incl. kamut, alfalfa and wheatgrass), sea vegetable complex (incl. chlorella, dulse, spirulina, ainu-wakame and sea palm), Goats milk protein, vegetable complex (incl. carrots, cabbage, kale, sweet potato, broccoli, cucumber, ginger and parsley - amongst others) and a seed complex (incl. amaranth, flax, soy, buckwheat and millet - amongst others).
. Final massage phase, followed by the application of a replenishing serum, eye cream and organic day cream

After the treatment, I stayed in the shop, learning a little more about the products, and about the dangers of many conventional beauty products. I learnt about how our skin is the largest organ, and is a reflection of what is going on internally. It also acts as the transport route for all kinds of material - both good and bad - to be absorbed into the body. One of the greatest (and easiest) things you can do for your skin is to use 'food-state' beauty products, or simply just food. You shouldn't really put anything on your skin that you can't eat, as harmful chemicals in cosmetic products will still end up inside your body, regardless of whether you eat them or absorb them. Think about it next time you're shopping for new moisturisers or make up, and treat the ingredients label just as you would your food items.

If you want to learn more about what not to feed your skin, what ingredients to avoid and what products to invest in for your own personal beauty goals, visit the shop or make an appointment for a treatment with one of the teams specialists. Things were fine before my facial. My skin wasn't especially difficult, my beauty regime was pretty basic, and I luckily had never been especially troubled by blemishes or acne. But things were definitely better afterwards (sometimes you are so comfortable with what you are used to that you don't even know there is room for improvement). I left with a glow, and I might have taken some exciting new products with me too, and with the introduction of just a few simple ingredients to my beauty routine, my skin is now not just healthy, but content.