WELL BEING & OTHER STORIES

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

Wake Up Well

Wake Up Well Rituals ~ For ES Magazine

Beauty, Commisions, Lifestyle, Mindfulness & Meditation, Movement, Pranayama, Rituals, Seasonal, Wake Up Well, Wellbeingdanielle coppermanComment
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This time of year, whilst full of hope, anticipation and new beginnings, can also feel miserable, especially as the weather gets colder and the days shorter and darker. 

For me, autumn is a time for slowing down and turning inward; think of it as hibernation for the modern human. I like to use the end of summer to regain focus and take stock of where I am and what I hope to achieve.

As with any seasonal shift, changes in the weather will affect us mentally and physically. It's common to feel low, suffer with skin problems and have depleted energy levels at this time of year. That’s why I find it useful to have a bank of reliable rituals on hand to help me feel supported and prepared for anything.

Below are my top tips for keeping skin vibrant and hydrated, for enhancing energy levels (especially as the mornings get darker) and for that all-important immunity boost.

Beauty & Skincare

Massage 

Massage is a really powerful and incredibly underrated ritual for all kinds of things, but particularly for boosting circulation (which will enhance your glow), reducing tension and encouraging cell renewal. I like to mix it up between using tools (like a jade crystal roller or gua sha) and just my hands. It’s super simple and you can work it into your current beauty regime, by simple spending around 2-5 minutes massaging the muscles in your face – focusing around the eye, cheek and jaw areas. 

Neti pot

A neti pot is a traditional cleansing method originating from the East. It is a way of cleaning the nasal passages (known as nasal irrigation), and is a ritual used to clear the debri and mucus from the nose and sinuses. It looks a bit like a mini teapot and you fill it with filtered water. It helps to clear the nostrils, helping breathing and oxygen intake, reduce dryness, ease sinus-related headaches, relieve allergy symptoms and prevent viruses and infections. As the seasons change, we are often at risk of seasonal viruses or just feeling a little rundown and out of sorts, so this can definitely help. I also find it makes my head feel clearer too.

Tongue scraper

Scraping the surface of the tongue is known to remove a build up of toxins which accumulates overnight, preventing us from swallowing and ingesting them. It's a really simple, energising and powerful ritual to add to your morning routine.

To Energise 

Tapping

Tapping is a simple technique known to promotes blood circulation and energy flow. It involves tapping and massaging parts of the body, using a combination of fists and fingertips to activate them and to release any tension, emotion or energy blockages held within. This is one of my favourite rituals and can be an energising practice to include in your morning routine if you want to raise your vibrational energy and feel balanced, lighter and physically less stiff. 

Yoga

Yoga doesn’t have to be an hour-long class or strict sequence, but can be as simple as a few stretches here and there, without any kind of ‘flow’. Downward Dog is one of my favourite yoga postures to stretch out the body and to encourage circulation around the body, whilst also reducing muscular tension.

Revolved Twisted Lunge is a warming pose that energises the legs and stimulates the internal organs to promote detoxification and digestion. This is also a great one to practice in the mornings as the temperatures get cooler.

Breathwork 

Pranayama, also known as breathwork, is one of my favourite tools for supporting internal cleansing and to enhance focus, concentration and energy levels. Ideal to practice in the mornings.

Breath-counting meditation is a powerful exercise for the mind which tidies away distracting thoughts, enhancing concentration, stamina and endurance. Try this to refresh your thoughts or stay on task at work or to feel more present.

1. Sit comfortably either on the floor with crossed legs or on a chair with your feet flat on the floor. Close your eyes, bring your awareness to your breath and notice any natural patterns or rhythms. 

2. On an exhale, start counting silently from one. Then inhale, pause briefly once your lungs have reached full capacity, and exhale, silently counting two. 

3. Keep counting like this at the end of every exhalation until you reach ten, and then starting counting backwards, from ten to one. If thoughts intrude, you get interrupted or you become distracted and forget which number you’re at, simply accept it and start again from one. 

4. Once you are back to ‘one’, repeat the sequence, counting up to 20 or 30 or however far feels natural, and bring the practice to a close when you are ready to. 

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Nourishment

Herbal tonics 

As the weather gets cooler, our bodies begin to crave different things. Grounding ingredients and warm foods are often desired to bring our bodies into balance, and making infusions to drink is one of my favourite ways to gain warmth and nourishment, anytime of day.

Not quite as potent as ingesting the ingredients whole, infusions and teas still draw nutrients from the plants you are using, which are then quickly and easily absorbed by the body. They also help bring variety to the daily-recommended amount of water we should be consuming.

There are several methods for infusing, and the ratio of plants to water really depends on personal taste. For hot options, simply use hot water or hot milk to brew your choice of herbs, spices, flowers, fruits, vegetables or other plant-based ingredients (such as fresh basil, thyme, mint, cinnamon, chamomile,  fresh fruits or fresh vegetables (such as cucumber, carrot, beetroot). Brew them in a large jug, heat-proof bottle or even a large bowl to then decant into smaller bottles. 

Store in the fridge but serve warm. 

Seasonal ingredients

As the seasons change - despite the fact that most ingredients are available all year around these days – it is incredibly beneficial for us to incorporate seasonal ingredients into our diets. Autumn brings with it an abundance of earth and root vegetables, such as turnips, cauliflower, butternut squash, cabbage, carrots, kale, parsnips, potato, and so on.

Vegetables grown in the earth are incredibly grounding, and cooking them and enjoying them warm is even more nourishing, providing our bodies with easily digestible meals to warm from within. Do a little further research on seasonal ingredients as we shift from autumn into winter and opt to swap salads and cold dishes for more curries, soups and stews. 

Qnola ~ Now Available at a Sainsbury's Store Near You

Breakfast, Qnola, Vegan, Wake Up Welldanielle coppermanComment
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We have been bursting to share the news that our full range of Qnola Quinoa Based Granolas is now available in selected Sainsbury’s stores, nationawide.

To say we’re excited would be an understatement. If you are too, find out which stores, below.

Colchester Ave

East Grinstead

Locksbottom

Warlingham

Streatham Common

West Grn

Larkfield

North Cheam

Canterbury

Purley Way

Dulwich

West Park Farm

Lyons Farm

Hampden Park

Sevenoaks

Wandsworth

Tonbridge

Chiswick

Cromwell Rd

Harlow

Harringay

Warren Heath

Newbury Park

Queens Rd

Haverhill

Winchmore Hill

Low Hall

Coreys Mill

Enfield

Whitechapel

Islington

Leamington

Bramingham Park

Thornhill

Swansea

Rugby

Tewkesbury Rd

Hereford

Melksham

Clapham Common

Winnersh

Brentwood

Hempstead Valley

London Colney

Fairfield Park

Dunstable

Finchley Rd

St Albans

Witney

Taplow

Cwmbran

Bridgend

Burpham

Ferndown

Chippenham

Badger Farm

Bridgwater

Bridgemead

Godalming

Talbot Heath

Emersons Grn

Pinhoe Rd

Christchurch

Hankridge Farm

Monks Cross

Macclesfield

Chester

Altrincham

Beaconsfield

Upton

Ripley

Stratton

Preston

Kempston

Sunderland

Cannock

Castle Court

East Filton

Paignton

Coldhams Lane

Worle

Hull

York

Archer Rd

Chesterfield

Lancaster

Stockport

Salford

Newton Abbot

Denton

Grimsby

Bamber Bridge

Telford

Hoddesdon

Maidstone

Sury Basin

Ashton Moss

Osmaston Park

Didcot

Scunthorpe

Team Valley

Matlock

Oakley

Isle Of Wight

Hythe

Nantwich

Bishop Auckland

Gloucester Quays

Colne

Southmpton Portswood

Heaton Newcastle

Mansfield

Melton Mowbray

Penzance

Bognor Regis

Kings Lynn Hardwick

Leigh

Weymouth

Hinckley

Sheffield Wadsley Bg

Redhill

Kendal

High Wycombe

Walton On Thames

Nine Elms

Bretton

Bolton

Burnley

Strand Rd

Newry

Craigavon

Carrickfergus

Bangor

Drumchapel

Garthdee

Dundee

Straiton

East Kilbride

Kinross

Livingston

Letchworth

Burton On Trent

Glen Rd

Calcot

Barnwood

Kidlington

Banbury

Truro

Bagshot Rd

Staines

Broadcut

Romford

Mere Grn

Ellesmere Port

Stafford

Halifax

Warrington

Wrexham

Wednesfield

Spalding

Crystal Peaks

Arnold

Newcastle U Lyme

Milton Keynes

Carlisle

W'ton St Marks

Fulham Wharf

Ballymena

Sprucefield

West Belfast

Hamilton

Tunbridge Wells

Sedlescombe Rd

West Hove

Springfield

Pound Lane

Richmond

Beckton

Redditch

Kidderminster

Kempshott

Torquay

Barnstaple

Watchmoor Park

Cobham

Harrogate

Shrewsbury

Lincoln

Shorehead

Castle Boulevard

Whitley Bay

Moortown

Alphington Rd

Rice Lane

Hazel Grove

Darlington

Castlepoint

Stanway

Slough Uxbridge Rd

Longbridge

Rustington

Blackpool

Cameron Toll

Blackhall

Edinburgh Longstone

Pepper Hill

Crayford

Bybrook

Haywards Heath

Hadleigh Rd

East Mayne

Washington

Merton

Heyford Hill

Hayes

Apsley Mills

Weedon Rd

Hedge End

St Clares

Water Lane

Kiln Lane

Brookwood

Newbury

Marsh Mills

Sydenham

Longwater

Marshall Lake

Fosse Park

Canley

Durham

Newport

Wakefield Marsh Way

Ely

Heaton Park

Wakefield Ingsrd

Sunderland North

Leicester North

Thanet Wt Wood Cross

Darnley

Braehead

Irvine

Wake Up Well Workshop with Earl of East London at Bonds ~ August 4th & August 11th

Events, Wellbeing, Wake Up Well, Rituals, Natural Living, Lifestyledanielle coppermanComment
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I’m super excited to be hosting one of my first events of the year, a Wake Up Well Workshop with one of my favourite stores, Bonds x Earl of East London.

Join us in their Kings Cross store this August for a Wake Up Well Workshop with a difference. We will spend the morning talking all things wellbeing rituals and discussing how to create sustainable and empowering morning routines, whilst enjoying energising hot drinks and a delicious Qnola brunch spread. We'll then make our own Wake Up Well candles guided by the Earl of East London team, using calming but energising components to create a powerful candle to take away and incorporate into your daily rituals. The event will end with a guided meditation intended to reduce stress, encourage focus and concentration and energise the mind. The meditation will be something you can practice independently at home, so you will leave equipped with tools to apply to your own daily rituals and to design a productive morning routine that you can practice anytime you want.

Qnola - Now Available on Ocado

Breakfast, Essentials, Paleo, Wake Up Well, Qnola, Vegetarian, Vegandanielle coppermanComment
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I’m super excited to announce that our full range of Qnola Breakfast Goods are now available on Ocado online. That means better distribution, nationwide, and all at the click of a few buttons. Since starting the business in 2014, it has been a dream of mine to produce and distribute Qnola to the masses and to reach more people and change the way we wake. If you haven’t yet been able to try Qnola, I hope our partnership with Ocado makes it more accessible for you.

The largest online supermarket, Ocado is passionate about delivering an exciting variety of innovative brands right to your doorstep. They carefully select their range of products meaning you'll always find a balance of unique and everyday items.

Ocado help small brands (like us!) reach more customers and we couldn't be more excited for Qnola to make it onto more breakfast tables across the country.

Spread the word, tell your friends and enjoy waking up well with even more ease! And please, if you have a few seconds, leave us a star rating or a short review - it means the world to us!

Upcoming Well Being Events

Events, Well Being Book, Wake Up Welldanielle coppermanComment
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I'm super excited to announce a series of events I'll be hosting in the coming months. The first few are taking place in March in London, and I've got some really exciting retreats lined up over the summer, so stay tunes on here, on instagram and via my newsletter (subscribe at the bottom of this post).

March 17th

A Wake Up Well Workshop at Essence Cuisine in East London. I will be sharing an insight to my well being philosophies, focussed on the theme of Waking Up Well through food and other rituals. I'll be teaching simple Morntime rituals (including tapping and pranayama) which will then be followed by a functional feast, courtesy of Essence Cusine.

Guests will also have the chance to have a private one to one consultation with me, where I will outline which recipes and rituals in the book will best support each individuals current needs.

Book tickets here.

March 22nd

A free Wind Down Well event hosted with one of my favourite yoga teachers, Pip Roberts. The morning will consist of an energy workshop followed by an relaxing yoga flow and yoga nidra, and finished with a selection of functional food and drinks.

To book, email hithere@qnola.co.uk.

+ We will require a £5 deposit for the ticket to secure your place at the event, which you will receive back on the morning of the event.

March 28th

An evening gathering with Toni Jones of Shelf Help, at High Road House in London. The evening will consist of a Q + A between Toni & I, and I will also be offering private one-to-one consultations on how to best use my book, Well Being, so bring your book if you already have a copy, or you can buy one on the night. 

Book tickets here, by contacting Toni at tonilouisejones@gmail.com.

+ This event is only open to Soho House members, but look out on instagram where I'll be releasing a pair of free tickets.

See full events calendar here.

Well Being Ritual Series - Checking in + Grounding

Movement, Rituals, Video, Wake Up Well, Well Being Bookdanielle coppermanComment

Checking In + Grounding

This exercise is all about bringing awareness to the physical body and for you to get to know how you feel at the beginning of each day. 

As you stand in a neutral position with your hands on your lower abdomen, bring the attention to your breath and really notice the expansion and contraction of your stomach, and how it feels beneath your hands. 

Close your eyes and consider how you feel right now, both mentally and physically. Is your mind busy? Do you notice any pain, tightness or discomfort? What parts of the body are you immediately aware of, and why? 

As you scan your body, notice how each part feels and acknowledge any sensations along the way, breathing into each body part as you approach it. Imagine, as you inhale, that fresh energy enters your body, and as you exhale, imagine any tension physically leaving the body. 

Spend a few minutes on this practice, and repeat if you move through it quickly. This practice can be performed on its own if you are short of time, but i’d recommend following it with an energising rituals, such as tapping (demonstrated in the second part of this video and detailed on page 000) or shaking (page 000).

Tapping

Tapping is a simple routine that promotes blood circulation and energy flow, refreshing and invigorating the body. It involves tapping and massaging parts of the body, using a combination of fists and fingertips to activate them and to release any tension, emotion or energy blockages held within. This is one of my favourite rituals as it is incredibly invigorating, yet so simple and quick. It helps to raise your vibrational energy and instills a sense of balance and lightness. It works to awaken the energy of the body, encouraging any ’stuck’ or ‘stagnant’ energy to get moving, which, in turn, helps us feel more energised and alert.

(page 48-49 in Well Being)

Well Being book is out now - get your copy here.

Well Being Recipe Series - Salted Vanilla + Walnut Smoothie

Video, Breakfast, Drinks, Recipe, Vegan, Vegetarian, Wake Up Well, Well Being Bookdanielle coppermanComment

This recipe can be found in the Morntime section of my book, on page 63, and is one of my go-to smoothies all year round. Nut-rich without being heavy on the digestive system, it is simplified nourishment at its most delicious. I love starting the day with a liquid as less energy is used up on the body's digestive processes (meaning more energy can be allocated to other functions), and nutrients are delivered, received, sorted and absorbed even more quickly and efficiently than solid food.

This smoothie is super creamy and is more like a milkshake. It is high in protein, fibre, healthy fats and antioxidants, and contains beautifying ingredients responsible for glowing skin (such as walnuts, almonds and maca).

In the book, the recipe contains avocado flesh too, and the ice is added halfway through the blending process, but I forgot the avocado this time and blended the ice with the other ingredients. Both turn out pretty much the same.

Serves 1

Components

200ml filtered water or plant-based milk
100g banana, sliced and frozen
2 tbsp avocado flesh (optional)
30g raw walnuts
20g tahini or nut butter (I used almond) 
20g raw almonds (with or without skin) 
1⁄2 tsp ground cinnamon
2g vanilla powder
2 tbsp hemp seeds or linseeds (also known as flaxseeds)
1 tsp maca powder
0.5–1g salt
1 medjool date
6–8 ice cubes 

Elevate it with:
Adaptogen powders suited to your current mood / needs
1/2 teaspon chia seeds
1/2 teaspoon charcoal powder
Small handful of fresh spinach

Process

Measure all of the ingredients into your blender. 

Blend on a medium speed for 1-2 minutes, until smooth.

Serve instantly.

Well Being book is out now - get your copy here.