This week, British Vogue reviewed my book, Well Being, which was a great start to the year, to say the least. Read the full review, along with 13 more wellness recommendations for the New Year, by following the link below.
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 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.
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.
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
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
Measure all of the ingredients into your blender.
Blend on a medium speed for 1-2 minutes, until smooth.
Well Being book is out now - get your copy here.
The time has finally come for me to reveal the release of my debut book, Well Being: a collection of recipes and rituals to realign the body and mind. Below is a brief breakdown of what's to come, and if there's anything else you want to know, leave a question in the comments or ask me via email.
I have been manifesting this book for years and finally started working on it in 2016. I then spent pretty much all of 2017 planning, writing and shooting its contents and, 10 months later, it's a real life book that you can buy and hold and read. Life is crazy.
The book contains natural recipes and rituals inspired by ancient traditions and aimed at realigning the body and mind to restore balance within, both mentally and physically. It contains rituals and other practices aimed at undoing the damage of side effects of modern life - such as stress, depression, low energy, lack of sleep, poor digestion, and much more.
Well Being is a combination of the most valued rituals and recipes I have discovered over the years, since embarking on my journey of eating healthily and living well. Each section contains rituals to help reduce stress, ease digestive issues and encourage a sense of balance, calm and clarity, followed by recipes made with entirely natural ingredients, designed with each stage of the day in mind. Morntime rituals and recipes energise the body and mind, Daytime rituals and recipes enhance productivity, In Between Time rituals and recipes encourage concentration and focus, Evening Time rituals and recipes aim to refuel and Nighttime rituals and recipes aim to encourage relaxation and deep sleep.
Offering a collection of recipes and rituals to realign the body and mind, inspired by nature, modern-day needs and a variety of age old traditions from wellbeing systems from all over the world, the book combines all-natural, carefully considered recipes with simple rituals, each of which are tailored to specific times of the day, underpinned by the common interest in reducing the stresses of modern day life. Its main intentions are to reduce stress, improve digestion, enhance energy levels, improve sleep, enhance concentration, strengthen immunity, encourage positivity and reverse the effects of illness - all by understanding and utilising the power of natures healing ingredients and the potential of your own body and mind.
With over 200 recipes, 60 rituals and 30 recipes for beauty and home remedies, Well Being is a versatile and easy-to-use handbook for anyone, anytime, anywhere. It will guide you through each stage of the day and provides advice and education to help you to fine-tune the fundamental foundations of wellbeing, to personalise them and to curate an individualised set of guidelines you truly understand and enjoy enough to sustain them. It will guide you through your ever-changing journey with flexible and adaptable information rather than restrictive rules or extreme, quick-fix methods.
Official release date: January 4th 2018
Over 200 food recipes
Over 60 rituals
Over 30 recipes for beauty remedies and home solutions
The book is divided into five main sections: Morntime, Daytime, In Between Time, Evening Time and Nightime. Each is then subdivided into rituals and recipes
The recipes are mostly plant-based although some contain eggs, and there are suggestions to include meat or other animal products in certain recipes, depending on your dietary choices / requirements. The recipes in the book are adaptable and don't fall under any official label or systems, reinforcing that no single diet works for every one and that the keys to adopting sustainable lifestyle habits is responsibility, understanding, individualisation and flexibility.
The book includes a detailed introduction to the more 'buzzy' ingredients I tend to include in my recipes, such as adaptogens and tonic herbs, and these are always included in an 'elevate it' section of the ingredients list, rather than standing at the forefront of a recipe. The foundations of the recipes in this book are all accessible, easy to come by ingredients.
How-to recipes for daily goods (including how to make 2 minute almond milk, coconut yoghurt, sauerkraut, buckwheat pasta, almond pasta, bagels, breads, pickles and quickles, chutneys, nut butters and other spreads, stocks and broths from scratch) that guarantee consistent and effortless cooking at your fingertips.
Follow @dcopperman and #WellBeingBook to explore more about the book or to get involved once you have your copy ;)