WELL BEING & OTHER STORIES

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

Anytime

The Most Toning Workout You'll Ever Try, Plus 30 Days Free ~ with P.volve

Anytime, Essentials, Lifestyle, Natural Living, Rituals, Movement, Wellbeingdanielle coppermanComment

Towards the end of 2018, I started working out with P.volve. P.volve is an incredible and completely unique fitness method that I’ve found to tone and define the body like nothing I’ve ever tried before. It increases strength and stamina, whilst also improving focus and balance, and what’s great about it is that they have a really interactive online streaming program, meaning you can workout from the comfort of your own home, or anywhere, for that matter.

I used to go through peaks and troughs of motivation when it came to fitness, but for the past year or so I’ve learned the importance of finding activities I truly love, which has resulted in a much more positive attitude and commitment to consistent training. It no longer feels like a chore or something I have to do, but instead something I love and enjoy and which makes me feel good. I battled with hating certain clubs or classes, especially the more intense regimes which often left my body inexplicably drained and fatigued, and my mind stressed and irritable. A lot of people ask me how I remain motivated to work out and the absolutely crucial step in becoming consistent with your exercise regime is to filter, find and do the things you genuinely enjoy. Otherwise it’s always going to feel like an extra effort, and it’s never going to leave you feeling as good as it could.

Tips for finding what works for you:

1) If you dread the thought of attending a class but know you will feel better for it afterwards, that' doesn’t make it right. Sure, you should feel challenged, but if you genuinely dread the thought of it, I promise you there are other ways to challenge yourself that you just haven’t yet discovered.

2) It takes time to find things you enjoy, but one of my greatest pieces of advice would be, before committing to a new membership or joining a new gym, try a few new places and classes before. Many gyms, studios and other methods offer at least one free first class, so do some research and try new things. It takes some time to filter out the things you love from the things hate, but it’s all part of the journey, and you’ve nothing to lose.

3) Listen to your mind as well as your body. So many people see exercise as something you do with and for your body, and whilst it predominantly affects the physical you, it also has the power to affect the mental and emotional you; in both positive and negative ways. If you feel frustrated, angry, irritable or stressed during your workout or class, it is thought that you will have less focus and concentration, and will also fatigue more quickly. Whats more, being stressed can really mess with your breathing and cardiovascular health and capacity, and the kinds of stress hormones that are secreted as a result have been known to increase the likelihood of fat storage, which just adds to the struggle and the frustration. If you can find activities during which you feel positive, calm, inspired, motivated and empowered, you will find you have more energy, more stamina, and will feel much more better not just during but also after your workout, rather than wanting to ‘reward’ yourself (often with edible treats) for the trauma you endured.

4) Workout with others, at least sometimes. Whether that means working out with friends or in group classes, having people around you adds to the experience and also brings a sense of community, support and added motivation (especially for the competitive type).

5) Use fitness apps if you enjoyed tracking your progress. These personally stress me out more simply because it adds to my to-do list and list of things I need to remember to check and update. But, they can be useful and when I have the time, I do think they can really help to develop a consistent exercise program and help you to track your progress.

6) Make feel-good workout playlists that keep your mood and energy high.

7) Find inspirational fitness accounts and personalities in order to keep up to date with the latest things to try, and also to keep morale and motivation up.

8) Change up your workouts. Keep them varied and don’t do the same thing every single day. Find a schedule that works for you and try to keep the same sort of schedule week on week, but try to have some days for one type of workout, and other days for other workouts.

9) Workout in nature. I used to hate cardio and still do but I have learned to embrace it since it makes me feel so good, after the initial few sessions. Walking and running, especially outside and specifically in green spaces, have so many benefits aside from the obvious physical ones, and just being surrounded by trees and plants can help improve your mood.

10) Reframe your perspective and the way you think about exercising. Don’t just exercise to get fit or reach visual physical goals, instead workout to feel good and to become stronger. Approaching exercise as something that can improve your strength, balance and posture and as something that can reduce stress and improve your mood puts less pressure on the workout and has been proven to be far more motivating that working out simply to change / improve the things your dislike about your body. Workout to feel good and to evolve physically and mentally.

11) Avoid pushing yourself too hard or too fast. Build up slowly, increasing strength and stamina before you try to challenge yourself too much. It takes time, and when you have a break from working out, it is even harder to get back into it, but that is part of the process. Patience is key.

Why P.volve?

Alongside running, walking, swimming, gymming, boxing, pilates, yoga and barre, P.volve has been an absolute life-changer for me, and I am so excited to finally share it with you as I know it’s going to help so many of you in so many ways.

1) it will help those with tight schedules and minimal time to workout more often, frequently and efficiently (most videos are about just 30 minutes long).
2) it will help those who can’t get to gym or those who just don’t want to fork out for an expensive gym membership to workout anytime, anywhere and from the comfort of their own home.
3) it provides an incredibly tough workout without your usual hiit or intense cardio sections, which I’ve found has helped hugely in keeping motivated at home.
4) the online videos are super inspirational and are easy to follow, with really supportive commentary from both the trainer and the demo girls.
5) there are so many videos online and they are constantly adding new ones.
6) they provide filters online, meaning you can tailor each workout to your own individual needs or preferences, from one day to the next (for example, applying filters like ‘abs' or ‘butt’ depending on which area of the body you want to target most).
7) some videos don’t even require equipment, making them super accessible to everyone and especially useful for those who may be traveling often and forced to workout in hotel rooms or poorly equipped hotel gyms. I could think of so many other points to add to this list of reasons why you should at least try P.volve, but instead, I’ll go into a little more detail below, and will leave you with an exclusive ab exercise to get started with.

What makes P.volve different and what to expect:

P.volve is the smart, science-backed fitness program that helps you achieve the best body for living your best life.

“Pain isn’t gain. Pain is just pain”.

Ever finished a workout feeling sore? Too exhausted to function? Ready to collapse on a couch with 6 hours of Netflix and your ringer turned off? That’s not a win. That's just bad.

P.volve is the opposite of a gruelling, high-impact, sweaty, painful workout. Instead, you’ll find a safer, science-backed method to help you achieve the beautiful, natural muscle tone and healthy results you want. You’ll even enjoy it.

P.volve’s approach to fitness is to elongate your shape and builds strength without bulk, to help you carve out the most perfect body that’s right for you. While other programs rely on reps, the P.volve method is based on mastering precise movements that activate hard-to-reach muscles. Because when every movement is meaningful, you can create visible results in less time, using less energy.

The workouts are unlike anything you’ve done before, because the movements are not like anything you’ve tried before. They’re based on the kinds of movements you use in your everyday life (as in, not bicep curls) then carefully developed over time, incorporating neuromuscular science and functional science expertise. In other words, P.volve works with your body. Not against it.

The P.volve method

✓ Elimination of bulk, creating beautiful shape and definition
✓ Specifics include more defined thighs, a higher butt, a stronger core
✓ Works with any body shape, any fitness level
✓ Low-impact anti-pulse training is easy on your joints
✓ Activation of hard-to-reach muscles
✓ A stronger body that helps you get more out of everyday life
✓ A noticeable boost to your overall health, wellbeing, and confidence

And the best news? Joining P.volve is only $29.99 a month. They offer a 7-day free trial, so if you aren’t ready to commit, you can try before you buy. Take a free assessment here to see if P.volve is for you and click here to find out more and to start your trial.

Use code “COPPERMAN30” to get 30 days free streaming. Simply follow this link to redeem and enter the code at checkout.

Update your workout wardrobe with a few of my new favourite pieces

Instagram Consultation Sessions

Anytime, Lifestyledanielle coppermanComment
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Last Sunday, I found myself snowed in at my parents house in Bath, with nothing much to do, for once. I usually fill every moment with work or writing or planning work or writing, and so instead of taking to my laptop to continue working on some to do lists, I took to my phone, to work on you.

I opened up a window of time for private, one-to-one consultations via Instagram direct messages. I’m not sure why or how the idea came to me but I felt compelled to really open up a space for people to come forth with real questions, problems, issues, challenges or concerns. We spend so much of our time online these days, and whilst we’re technically more connected than ever, we’re less genuinely connected than ever too. The connections are not deep or authentic, and they are certainly not nourishing or supportive (with some exceptions). I have been seeking a way to use Instagram as best I can, and this felt like a really simple way to actually connect with followers, readers and even friends of mine who are after advice, input or just someone to talk to.

The session was overwhelming. I had about twenty people with such varied concerns, and spend about 3 hours messaging back and forth with each one of them, finding out almost everything about them in order to understand their issues and find the root of their problems and to appropriately suggest ways in which to move forward. Whether it’s diet, fitness, mental health, relationship or career related, or anything else at all, I’ve decided to hold an open Private Consultation session once a month from now on. The response and feedback was just incredible, and just serving as someone willing to listen seemed to give some of the people I connected with the hope and encouragement they needed to really take control of things.

The sessions are completely confidential and I hope you will reach out to me in future if there is ever anything on your mind.

Follow me @dcopperman on Instagram if you’re interested and keep an eye out for the next session (likely 3rd March - although due to an ever-changing schedule, this may vary). And please leave a comment below if you like this idea, I’d love to hear from you. And if you have any recommendations or specific themes or topics you’d like to suggest, leave them in the comments too.

This Simple (And Cheap) Hack Will Give Your Beauty Routine An Instant Eco-Upgrade

Anytime, Beauty, Essentials, Lifestyle, Natural Living, Sustainability, Commisionsdanielle coppermanComment

The U.N. warned us: We have 12 years before the damage we've done to the Earth becomes irreversible. Instead of letting reports like this paralyze us, let's use them to empower us. The experts are saying it's going to take a mix of large-scale change AND individual action to save our planet—and we want to help you do what you can. Consider our new series your no-excuses guide to cleaning up your act, one step at a time. Today, we're sharing an eco-friendly hack that will clean up your beauty routine.

When it comes to eco-friendly living, I like to think I'm on top of my game. Well, as much as one can be in this day in age.

I made my first step into a more sustainable lifestyle when I worked as a model. Having a behind-the-scenes look into the fashion industry inspired me to make more conscious decisions about my own wardrobe: buy less, recycle more, and support brands championing natural fabrics. Soon enough, I was spending more time browsing secondhand shops and vintage markets than high-end stores—and it felt good. I was excited to start becoming more mindful in other parts of my life too, and my beauty routine soon took centre stage.

The problem: Some beauty tools aren't great for us—or the planet.

I probably don't need to tell you that the green beauty industry is booming. In my opinion, it's great news: Natural products just feel better on my skin, and they also tend to be healthier for the planet since they are free of ingredients like parabens, paraffins, and other artificial compounds that are resource-intensive to manufacture. A lot of them also come in more sustainable packaging, be it recyclable, refillable, or biodegradable.

All of this is great, but I recognise that it's unrealistic to ask people to overhaul their entire beauty regimen in one go. However, even if the average person can't afford to switch over to green products overnight—they CAN easily update some of the tools in their kit.

Over the years, I've made some super simple and economical swaps in my vanity (think: bamboo toothbrushes for plastic ones and refillable floss containers), but finding an alternative for the masses and masses of cotton pads I use to remove makeup is definitely the one that brings me the most pride.

There are a few problems with standard cotton balls or pads: They can't be reused, and they don't biodegrade quickly. Cotton also requires a lot of water and heavy doses of pesticides and insecticides to grow. Cotton pads are often bleached, too, making them more harmful for our skin and more dangerous to the surrounding environment. When you consider that many of us use at least one of these suckers every single day, this ain't good.

The "one small thing" solution: Ditch your cotton balls or makeup rounds for a reusable option.

I've managed to ditch disposable cotton rounds for a reusable alternative that is kinder to the planet, gentler on my skin, and super absorbent. Win, win, win!

These days, it's pretty easy to find a pack of reusable cotton pads made using 100 percent cotton, fleece, or bamboo online. They often come in the same shapes and sizes as standard cotton pads—the only difference is you can still get more than one use out of them. I usually use the same one about three or four times during the week. Then I simply add it to the rest of my laundry. Most shop-bought reusable cotton pads come in packs of five-plus, meaning you can continue to use fresh ones while the old ones are in the wash.

My Favourite options are these, these, these, these and these. Some come in quite large pack sizes, but share them out with friends or family if you don’t think you’ll get through them all yourself. The more people making small sustainable changes the better!

Keep in mind: Cotton pads are not always guaranteed to be 100 percent cotton and sometimes contain synthetics like rayon or viscose. Read your labels carefully!

If you don't want to shell out the cash for these (though they are cheap!), you can simply use a muslin cloth the same way you would a cotton pad, focusing on one corner of it at a time and rinsing with hot water between uses. When it's time for a refresh, simply add it to the rest of your laundry. You can also make these yourself from old clothes or scrap fabrics.

Even if you don't use cotton rounds to remove makeup, there's bound to be part of your beauty routine that adds up to a lot of trash. Identify it, then see what you can do to cut back.

With all the information out there about how to make eco-friendly changes urgently, it can be intimidating to know where to start. The good news is, there are an infinite amount of tweaks each and every one of us can make that will ladder up to larger change. And these changes can be as small as a cotton ball.

Read the full article here.

How to Self Massage ~ For Ecoage

Commisions, Anytime, Beauty, Natural Living, Rituals, Wellbeingdanielle coppermanComment
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Massage shouldn’t be a luxury confined to the spa…

Having a massage is commonly seen to be an indulgent act of self-care; an expensive and quite frankly ‘extra’ luxury that only a fraction of us has the time and money to enjoy. It is very rarely seen as a necessary part of our wellbeing, and especially not a priority in our everyday rituals.

However, since studying Shiatsu and holistic massage last year, I became so interested in the benefits that massage has on both our bodies and minds, and how it can be used not only for relaxation but in many cases to prevent and/or to heal all kinds of physical and mental malfunctions.

When you think of massage, likely an image of a peaceful spa springs to mind, and you associate it with feeling instantly relaxed and calm. That, or it’s an unimpressive setting, maybe even a pop-up massage table in your own home, and a deep-tissue sports-style massage that leaves you grinding your teeth and in more pain than when it began. Either way, aside from it being used for pure relaxation or to reduce physical tension, there are so many other benefits of massage and issues it can ease.

Massage, of course, is relaxing, which makes it a powerful ritual to reduce stress, anxiety and even depression. Also, given the purest oils are used, it can help to make skin softer and more hydrated, and can even be used to soothe and heal irritations or imbalances. Massage can also be incredibly energising, which may seem unlikely when you think of how relaxing they can be (I almost always fall into a deep sleep during mine). But given the right techniques are used, massage can really enliven and invigorate the body and mind, and help enhance energy levels. On the contrary, it can also aid sleep and improve sleeping patterns. But perhaps one of my favourite benefits of massage is how it contributes to internal processes such as circulation, lymphatic drainage and digestion. It can help encourage circulation, reduce toxins, shift stagnant energy and diffuse internal blockages, and even improve digestive issues such as IBS, indigestion, bloating, constipation and more. And one last thing, if you think of the body in terms of energy flow and its meridians, massage used to reduce physical tension can help to redirect the energy flow of the body and mind, having major affects on the mental and emotional, reaching them through the physical and enhancing the connection and communication between the two.

Granted, this information is all well and good but it still doesn’t make going for a massage any more accessible for you, right? Well, the good news is, you can still reap the benefits of massage by doing it on yourself. Or, better yet, getting a partner or friend to help you out once in a while. Make it a ‘you scratch my back, I’ll scratch yours’ kind of scenario? However you choose to do it, dissolve accumulated stress and toxins within the body and mind and enhance your mental and physical performance with a daily, or at least weekly, doses of massage. You can do a full body massage using your hands, with or without oil, improvising as you go, or if you need a little more guidance and inspiration, read on for massage sequences for specific areas of the body.

1. Neck and shoulders

These exercises are great for people who are especially stressed and who hold a lot of physical tension in their neck, shoulders and back. It is great for those hunched over desks all day too, and can even be done at your desk during the day. If you want to make it more of a ritual, use a little oil and take more time over this sequence at home after a long day. This sequence is also calming and relaxing as just the act of focussing solely on this massage can help activate the parasympathetic part of the brain, slowing busy thoughts and becoming a kind of gentle meditation.

How to:

Use the thin edge of your hand and in saw-like motions, gently hack at the neck, focussing on the trapezius muscle - the large muscle that holds up the neck and runs over the shoulders and shoulder blades and even around the upper back. Tilt your head to the left, first, and work on the right side of the neck, then repeat on the other side.

After you have done this ‘chopping’ motion, make a fist and gently use your knuckle to work around the shoulder. Have your right arm hanging loose and limp, and using your left knuckle, work in a sort of Mexican wave motion, moving the knuckles in a flowing motion over and around the shoulder. Then, release your fist and simply use your finger tips and predominantly your thumb to work more deeply into the shoulder area. Repeat on the other shoulder.

2. Face and head

These exercises are incredibly energising for both the body and mind, but are simultaneously calming. Working to energise the face and head increases alertness and can enhance focus and concentration, which makes these exercises perfect at the start of the day.

How to:
Using the fingertips of both hands, start by gently tapping them over the forehead and temples. Move the hands across the forehead and the temples, back and forth a few times. You can use as much or as little force as feels good. Gradually work your way in the same manner up the sides of the head to the top of the head, and move around the entire top, back and sides of the head a few times. Finish by bringing the fingertips forward again to the forehead area.

Next, using your middle three fingers, smooth the eyebrow areas from the centre of the face where they begin, out to the edges. Then get your thumb involved, smoothing it under the eyebrows as the fingers remain on the top of the eyebrows or just away from the face. Next, use the fingertips under the eyebrows on the upper eyelid bone to smooth and massage. I often get puffy here after sleeping so this is a great exercise if you experience the same.

Next, bring the fingertips once more to the temple and press with some force, massaging in a circular motion. Then bring the fingertips to the cheeks and cheekbones. Start by tapping the cheekbones with the fingertips, back and forth from the outer edges of the face towards the nose. Then massage the cheek area using circular motions. You can also smooth the area (this works best if using a light oil), starting at the edges of the nose and smoothing the cheeks a few times, out towards the edges of the face. You should work on the top area, the main middle area and the underneath of the cheekbones. Finish at the edges of the face, towards the ears, and using your index finger, press gently a few times into the bone that joins the cheeks and the upper jaw bone.

Then, work on the jaw area. From the cheek and jaw bone join, drag the fingertips down the sides of the jaw to the bottom join, where you back teeth meet. With you middle three fingers on the bottom jaw bone, had the thumb gently gripping underneath the jaw bone, and work in circular motions to move from the edges of the jaw in towards the chin. Repeat a few times and alternate between using circular motions and just smoothing in one swift movement.

Finally, use the fingertips to move above the jaw into the main fleshy cheek area, over the teeth and around the mouth. Work in circular motions or however feels good to massage into the muscles of the cheeks, and do the same around the area above the upper lip and below the lower lip.

Finish by working around the nose, smoothing up and down the sides of the nose and pressing with your index finger into the corners of the nose. Smooth from the nose slightly out towards the cheeks. This is especially good for sinus issues and to improve breathing .

Finish by using the palms of the hands to rub over the entire face, pulling and stretching however feels good or just lightly brushing over the face to complete the ritual.

*You could also try using traditional massage tools for face massage, such as a marble gua sha, a jade roller or other wooden or stone tools

3. Feet

We demand a lot from our feet to support us, perhaps more than any other body part, yet we rarely consider taking extra special care of them. The following massage technique helps to invigorate the flow of energy and relieve tension within the feet. Through working on the major muscles and pressure points (and meridians) in the feet we can aid many other organs and ailments in the body too, including aches, digestion and inflammation. These exercises are great towards the end of the day, and can also encourage lymphatic drainage, meaning diffusing toxins and waste matter. 

Read the full article here, and find out more about self-massage along with more rituals in my book, Well Being.

Ginger Biscuits with Raw Chocolate and Clementine Pieces

Anytime, Gluten free, Dairy Free, Recipe, Snacks, Sugar Free, Sweets + Desserts, Vegan, Winterdanielle copperman1 Comment

I improvised with this recipe in desperation the day before an event I hosted last weekend, and thank god they turned out to be a huge win. I always loved gingernut biscuits as a child, and so it is with great pleasure that I present to you this healthier and all-natural variation, which, IMO, is better than the shop-bought ones I used to crave.

These biscuits are so crunchy and bake to perfection, and unlike most processed biscuits are a) only gently sweet (and only sweetened with natural and nutrient-rich sweeteners) and b) gluten-free and c) made with only 5 main ingredients, and absolutely no additives / flavourings / preservatives or anything else funky you wouldn’t recognise.

I personally love the ginger, but you could also leave the ginger out and / or swap for other spices (such as cinnamon, vanilla or cardamom).

Components

For the biscuit

200g gluten free oat flour (gluten-free oats ground in a food processor until they resemble a fine flour consistency)
50g coconut sugar
60g coconut oil
50ml natural syrup (like date syrup, coconut blossom nectar, maple syrup or organic / raw honey)
Pinch of salt
2-3 tablespoons ground ginger (to taste)

For the chocolate layer

100g cacao butter (a combination of part cacao butter, part coconut oil will also work)
Pinch of sea salt
40g cacao powder
1 tablespoon coconut sugar or natural syrup (see above for options)

To top (optional)
Crushed hazelnuts or other nuts
Halved or full clementine segments (or other fresh or dried fruits)

Method

Preheat the oven to 160c.

Start by making the biscuit. Combine all of the ingredients in a food processor until they form a crumbly dough. The mixture should stick together compactly when pressed with the back of a spoon or spatula, or when squeezed between your fingers.

Tip the mixture out onto a flat baking tray. You can grease the tray with a little coconut oil, but I didn’t feel the need to, and the biscuits didn’t stick. Spread the mixture out evenly across the baking tray and then press down with the palm of your hands, your fingers and fists - whatever works for you. The aim is to make the mixture completely compact, pressing it together and spreading it evenly to about 0.5mm in thickness. Pat the mixture and bring the sides in as much as possible, then when the mixture is as flat, even and compact as you can get it, use a sharp knife to gently slice off the edges (which will look slightly uneven and loose) to make them clean-cut and straight.

Next, use the same knife to gently score the mixture into biscuit shapes. I use the knife to make small rectangle shapes, but you could make squares or other shapes, or use a cookie cutter if you’d prefer. Ensure the knife cuts through to meet the baking tray rather than just lightly scoring the mixture, as this will make it much easier to break the cookies apart when they have baked.

Place inside the pre-heated oven and bake for 12-20 minutes. The baking time will depend on the thickness of your biscuits. Just keep an eye on them after 10-12 minutes, and if they still feel a little soft, leave them baking for a little longer. The edges should begin to brown slightly. If you aren’t sure if the biscuits are done, try to break an edge piece off and leave it to cool for a few minutes before testing. It should be crisp and crunchy, and ideally not chewy - unless you prefer them a little chewy in which case, remove from the oven slightly earlier.

When you are happy with the baked texture, remove from the oven and allow to cool for a few minutes before carefully breaking the biscuits apart along the lines / cutter shapes you made before baking.

Set aside on a cooling rack to cool whilst you prepare the chocolate.

To make the chocolate, fill a small saucepan with water and bring to the boil. Place a heatproof bowl on top of the pan (creating a double boiler), then add the cacao butter and salt.

Once the cacao butter has melted, remove from the heat and whisk in the cacao powder. Add your natural sweetener and whisk again, until combined.

Allow to cool for about 5-10 minutes ideally, and then, one by one, dip the biscuits into the chocolate, on one of the flat sides only. Place immediately in the freezer on a tray or plate, and repeat until each biscuit as been dipped. After about 5-10 minutes in the freezer, double dip, to get a thicker layer of chocolate. This time, before placing in the freezer to set, sprinkle with your crushed nuts and fruit - if using. Then, this time, place in the fridge in an airtight container to set and store them hear until ready to eat (you can also store at room temperature but the chocolate may soften a little, depending on the temperature of the surrounding area).

These Rituals will Help You to Realign with Your Intuition & Awareness

Anytime, Lifestyle, Mindfulness & Meditation, Natural Living, Ritualsdanielle coppermanComment

Last week, I co-hosted a Rituals & Spiritual Awareness workshop with my good friend Tamara Driessen (aka Wolfsister). We held the event at recently opened Glow Bar in central London and enjoyed pumpkin dahl, adaptogenic chocolate mousse and calming and grounding chamomile moon milk from my book. With the topic of rituals and spiritual awareness in mind, we focussed on talking about our personal journeys in spiritual awareness and in finding our own alignment and authenticity. It is a forever project, and it takes constant effort and constant reminders to stay connected and conscious, but read on to find out how it’s done.

* If you missed the event, join us for our next Full Moon workshop on 25th Nov.

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Intuition and Awareness

These terms are often loosely tossed about, and whilst you might be familiar with them, do you really understand them?

Intuition is basically instinct. In a nutshell, it is the ability to understand something based on instinctive feeling rather than conscious reasoning or actual fact. It is within our innate nature to ‘just know’ or ‘have a feeling’ sometimes, that you just might not be able to explain.

Awareness is slightly different, but the two go hand in hand as, to hear or notice your intuition, you must be aware. Awareness, in this sense, is being in a state that is alert, open and conscious of things around you. It is possessing knowledge, perception or an opinion on any thing or situation that is outside of your own mind and body. Self-awareness is another story, but it all plays a part in contributing to your overall awareness of life and of others, and the awareness that everything seems to exist and occur inter-connectedly.

Both intuition and awareness require presence before anything else in order to be fully operational and authentically accurate. We have lost touch with our intuition for a number of reasons and in a number of ways, and we have reduced awareness in many aspects of life. A lack of being truly present is a huge contributing factor. We are more connected with each other than ever, thanks to technology, but we are literally wired and are connected to other people or other things so often that we rarely have the time or space to feel connected to ourselves and to the present moment. There is always someone or something else that requires our attention, and most often these relentlessly demanding situations exist in the past or future. Our minds are often stuck overthinking something that has happened, or planning and prepping (and worrying - let’s be honest) about things to come; things in the near or distant future that have not happened yet and may not ever happen. Sound familiar?

In order to be able to connect to your intuition and in order to be more aware, it is crucial that you find ways to be present, if not constantly, at least more frequently than you do currently. Having rituals that can help you to feel grounded and really ‘in the moment’, is essential for you to be able to reap the rewards and make the most of all the wisdom you’re intuition is trying to share with you. No one knows you like your intuition, let’s be real.

You’re intuition is magically capable of bringing forth ideas, thoughts, emotions and actions that truly align with your authentic sole purpose. Thats why it feels so good! You know those moments when something just clicks? Something just comes to you? Something just feels right and makes immeasurable and indescribable sense? Most moments like these often occur to me whilst I’m either in the shower, chopping or preparing food, during yoga or meditation, or in bed whilst I’m trying to sleep. It is in these moments, amongst others, that we are forced to be and naturally drift into a completely present place. These are all examples of when you are at your most present, and it is in these moments that your intuition can really speak to you. You are suddenly more open and aware enough to allow and to hear your intuition guiding you, and it is these thoughts, or epiphanies, that are most aligned with the true you, and, thus, make the most sense. They are reflections of a deeper part of us; one which is usually suppressed or unnoticed as we go about our busy, modern lives. I have some of my best ideas just before bed or in the shower, and this is because our minds are focussed either on just one thing or on nothing in particular at all; certainly not all the thoughts or worries of the day that usually arise as soon as we wake. When you are present, the daily noise and the messy thoughts are temporarily silenced and, feeling clearer and more organised, your intuition actually has a chance to give its input. It is truly powerful and we don’t reach or remain in this state for very long at all, which is how we end up feeling so overwhelmed, lost, unsure, fearful, low, depressed, confused and miserable; all at once. You know the deal.

So how do you know become fully present and how can you enhance your awareness on a daily basis in order to ensure you are on the right track, aligned with your sole purpose and functioning on a more spiritually-aware level? It takes time and constant reminders, and it takes consciousness, understanding and the responsibility to take control of your life in a way that allows you to live in the present moment as much as you possibly can. Not all of these rituals may be suitable for you. I believe the teacher appears when the student is ready, meaning when you are in the right place for them to resonate with you (if they don’t right now), they will be here whenever you are ready.

Rituals

Make Time & Space; Reduce the Speed at Which You Function

The key to becoming more present is actually as simple as just making more time. We all complain there are not enough hours in the day and we are, in many ways, more stressed than ever (although the things we are stressed about are not stressful at all in comparison to what generations before us or less fortunate communities are faced with - but thats another story, for another post). For many of us, if we’re not doing several things at once, we’re thinking of several things at once, and our minds are moving at a million miles an hour, hardly connected to our bodies and focussed on so many things that they’re barely focussed at all. So slowing down the pace, taking more time and care over things, and just making a window of time to let yourself fully focus on each task or thought you are faced with, is a simple change you can make today.

Pause

Similarly to making more time, pausing is a powerful concept to become familiar with. As well as making more time wherever possible, consciously scheduling time or setting reminders to just pause at intervals throughout the day can actual mean you end up more productive because of it. Taking a break, removing yourself from a situation, or just changing surroundings and finding a few moments to be away from others can be so nourishing for the mind and soul and allow for less rational and rapid thoughts to subside, giving way to more meaningful and natural ones. Try to pause several times throughout the day, and especially at moments if and when you find yourself dealing with particularly challenging or stressful situations. It always helps to take a step back, process and observe the situation and come back to it again with a clearer (and more intuitive) mindset.

Journaling, Brainstorming and Stream of Consciousness

Writing your thoughts out on paper in physical form is a powerful ritual to get familiar with. I don’t journal everyday, and if you feel the pressure of having to, you haven’t fully understood the concept of journaling. It isn’t supposed to add to your workload, and there is no right or wrong or set way of doing it. But however it comes to you, writing or brainstorming can help to process and organise your thoughts, and analyse them almost as an outsider, as if they are separate from you. By doing this, you clear space internally for more truthful and authentic thoughts to present themselves, and you can really put things into context and let go of things that perhaps make absolutely not sense or are simply not worth worrying about. Stream of Consciousness is something I have been practicing for a few months, which involves simply starting to write whatever comes to you the moment you wake up. The content will be completely improvised and unplanned, with no real direction or meaning, but that is what makes it so powerful. It is freeing, it is creative, and it helps you to connect to your subconscious layers as you transition from being asleep to being awake; before you start concerning yourself with the day ahead. You may be surprised what comes up.

Yoga & Other Movement

Yoga is a must for me, but it took plenty of time for me to get used to it and to enjoy it. I still don’t always enjoy it, but I enjoy the way it makes me feel and the constant reminders if brings for self-awareness and self-development. I find it really helps to ground the egotistic mind and really puts things into perspective. Meditation is also a ritual I regard highly and, although my practice is often inconsistent, I know I can turn to it in particular moments. Use a meditation app, the rituals from my book, Well Being, or find some classes to attend and learn how to meditate yourself from a teacher. And if you don’t like yoga or meditation, simply go for a walk or find some outside space to just sit and be still. These too are forms of meditation; meditation does not have to be a structured practice or follow a specific routine. Almost any kind of exercise is meditative to me as it has the same affect as meditation; forcing the mind to focus solely on one thing. Any thing, whether it’s exercise or not, that forces you to focus and centre the mind, counts as a form of meditation.

Breathe Better

With stress levels higher than ever, and a significant symptom of stress and anxiety being shortness or incompleteness of breath, we could all get a little better at this thing that fuels our existence. Breathing is not just something we do for the sake of it, taking in oxygen is crucial for all the vital processes of the body to function. If you’re not breathing fully, you’re restricting the life flow going into and out of the body, and not just your body but your cells, organs and so on. Try to be aware of your breathing, especially in stressful situations, and either practice taking a few deep breaths (maybe during one of your daily pauses, as discussed above), or find a Pranayama ritual that works for you (you can also find some of those in my book).

Be Creative

Whether or not you are what you perceive to be skilful or not, being creative is one incredibly way to really tune in and become present. If you can be creative (be that drawing, painting, making a collage, taking photographs, writing or whatever), you’ll find yourself in that place where your mind sort of wonders from the things it’s been getting worked up over, to a much stiller place of pure peacefulness. Focusing on something like this for which you have no expectations or desired results in mind is incredibly freeing and will help you to feel more present immediately. Don’t be judgmental, self-conscious or embarrassed - just try it.

Human Connection

There is nothing, nothing, like the power of human contact and connection for soothing the soul and calming the mind. Whenever I feel stuck, lost, worried or just generally low, I speak to friends or family, or whenever possible, see them. Speaking to others helps to rationalise your thoughts and provides alternative input and analysis to your own internalised worry. And, there’s nothing like a good hug from someone you know and love and who knows you and loves you back. Sometimes, there are no words, but time just spent together, and just the fact that someone cares, is unbeatable. Your mind will settle and you’ll find your energy begins to match that of the person you are communicating with, making you - you guessed it - more present.

Creamed Pistachio Nut Butter

Anytime, Recipe, Vegan, Condimentsdanielle coppermanComment

Just chiming in with a quick recipe I tried impulsively this week. I saw a dry, doughy looking version in Wholefoods and felt inclined to try to make my own, in a more creamy, runny and user-friendly way. Combining it with other nuts and seeds makes for a creamier result, and is also cheaper to make. I’ve been enjoying this on porridge, as a dip for fruit and I’m about to try it on toast too. You could also add it to hot or cold drinks, smoothies or savoury meals, to add an earthy, nutty, creamy taste and texture.

Components

100g pistachios
150g cashews
20g sunflower seeds
20g pumpkin seeds
Pinch of salt
1 tablespoons olive oil

For a vanilla variation, add

1 teaspoon vanilla extract, powder or paste
A dash of sweetener
1 tablespoon melted coconut oil or more olive oil

Method

Preheat the oven to 150c and spread the nuts and seeds onto a baking tray. Bake for 10-15 minutes, until fragrant and beginning to brown. Remove from the oven and transfer immediately to a food processor, adding the salt. Blend on a high speed for about 10 minutes, pausing to scrape down the sides whenever necessary. Once smooth and glossy-looking, add the oil and if making the vanilla variation, add the vanilla, sweetener (if using) and extra oil, with the machine still running. Blend for a further few seconds, and add a little more oil if the mixture begins to thicken and stiffen a little.

Pour into a glass jar or airtight container and store in the fridge for up to 2 months.

+ Enjoy as a spread for toast, a dip for fruit or veg, a base for cake icings or creams, a topping for porridge or other breakfast bowls, and extra for smoothies or other drinks or added to savoury meals like soups, stews, dressings or sauces.

Marysia Muse Well Being Feature

Anytime, Interview, Lifestyle, Travel, Wellbeingdanielle coppermanComment

Last week - after months of planning and trying to firm up a suitable location for the shoot (and one that fit my sporadic and unpredictable schedule) - Marysia and I teamed up to curate a beautiful Marysia Muse feature centred around well being, and travelling well. Set in Sweden (somewhere I spend a lot of time visiting my boyfriend), we spent a day in Länna exploring the woodlands and bathing by the lake. Scroll down to read my interview, browse the images and watch my exclusive morning yoga video which you can do anytime, anywhere. It’s my go-to sequence when traveling. Enjoy!

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“Though I haven't had the pleasure of meeting Danielle, she embodies everything that we look for in our Muses. From her clean range of breakfast goods (Qnola), to her dedication to yoga (we share the same teacher, Tara Stiles!) she is an inspiration to everyone out there looking to find balance. Below she shares a video of her energizing morning routine, and here she shares a recipe for one of her favorite snacks. I hope you enjoy reading her interview as much as I did.

TO YOU, MARYSIA IS…

Flattering, functional fashion, complete with true character and authenticity. The designs are super unique but have an edge of effortlessness, meaning when you wear them you feel a million dollars without feeling over the top. Each piece is incredibly flattering, not to mention comfortable and practical for all kinds of activities (even yoga!).

WHICH IS YOUR FAVORITE PIECE FROM THE COLLECTION? HOW DO YOU STYLE IT FROM DAY TO NIGHT?

I adore the brown bikini and wear the top with a high waisted skirt or trousers, either alone or under a sheer top. I'm also obsessed with the coconut maillot and style it with a skirt or shorts to take me from beach to bar.

TELL US ABOUT YOUR VACATION IN SWEDEN - WHERE DID YOU STAY, WHAT ARE YOUR ROUTINES AND SPECIAL SPOTS THERE?

Sweden is super special to me as it's where my boyfriend is from and currently lives. It's become my second home. In the summertime, Sweden is idyllic. After long, harsh and often dark winters, the atmosphere is so positive when the sun finally comes out. The countryside and the lakes in Sweden are what I love most. I could spend hours relaxing by a lake and swimming in the clean open waters, drying off with a cooling walk through the enchanting and quiet woodlands. It’s so peaceful and being in nature like this soothes my soul. It's so simple. 

I stay in Uppsala, just north of Stockholm, with my boyfriend, close to his friends and family. When we're not bathing in the lakes, we go for fika (coffee and a cardamom bun), hang out with friends, go on long walks, take a roadtrip to a nearby town and go thrift store shopping. We take it easy. It's a different pace of life here and thats what I love about it. I can truly relax and go with the flow when I'm here.

WHAT IS YOUR DAILY YOGA ROUTINE? DO YOU HAVE ANY TIPS FOR BEGINNERS?

I try to do yoga everyday, and if I can’t make it to a class at my local studio, I'll do it at home or in my local park. Whilst travelling, I always practice in my apartment or hotel, even better if there's a balcony or some outdoor space. 

I trained in Strala yoga a couple of years ago and this approach to yoga is my favourite. It is all about 'your' yoga; developing a practice that is personal and that works for you as an individual.

My daily routine is usually an energizing sequence inspired by my strala guide, Tara Stiles. If I go to a class, it will be an invigorating vinyasa flow, hatha, ashtanga or jivamukti - occasionally kundalini. In the evenings, I also like to practice yin or yoga nidra, a more calming sequence of slow and still postures. 

For those new to yoga, I always advise that it takes time to get used to it, and to come to love it. I love the quote 'the teacher comes when the student is ready'. Applied to yoga, I think you really have to be ready and willing to learn yoga and make it a part of your life, rather than just having an impatient attitude towards it. Many people find that yoga is too slow or not challenging enough, whilst others might be put off by a teacher who is not helpful for beginners or who is too spiritual. It took me a few months to really connect with yoga and understand it is more than just a workout but it is a lifestyle and a practice you can continuously learn from and apply throughout all areas of your life. My advice to beginnings is to find a teacher you truly connect to and who's classes you really enjoy. Don't do yoga if you are in search of an intense workout. Do you workout some other time and use yoga to build strength, focus, stamina and mental clarity. It will become a workout in itself as your practice develops. Stick with it. It takes time to build up initial strength and to gain flexibility, but it is possible for anyone and it is deeply healing mentally and physically, and can even help to improve posture and injury over time. It is magical; trust the process.

WE LOVE YOUR COMPANY, QNOLA. HOW DID YOU GET STARTED? 

Qnola is a range of quinoa based breakfast goods free from gluten, grains, dairy and refined sugars. I started making a simple quinoa granola recipe for myself as a healthier alternative to shop-bought granolas, and as something quick and easy to take with me on shoots. It then developed into a worldwide brand, one department store and health food shop after another, as I noticed there was a high demand for the product in the UK. I really wanted to create a more honest and reliable breakfast option that was ready-to-eat to give people a more functional start to the day, and to provide more sustainable energy that didn't require too much time to prepare and add to morning stress. Looking back, I'm not sure how I created such a popular brand, but I think it is down to the product being built on pure passion, rather than just as a way to make a quick buck. Most of the time since starting the business has been like feeling around in the dark. I didn't have business expertise or any food experience, I simply learnt on the job and crossed every bridge whenever I got to it. In a way, it has been for the best, as I haven't always had time to worry or overthink things before they happen. It's been stressful but I've learnt so much and its been an incredible journey. One thing I've learnt and that I love to share with people is that if I can start a business on my own, at the age of 20, then anyone can.

Danielle was kind enough to share one of her healthy snack recipes right here

Well Being Recipe Series - Lazy Boy Nut Milk

Anytime, Dairy Free, Drinks, Recipe, Vegan, Vegetarian, Well Being Book, Videodanielle coppermanComment

For a quicker way to make your own nut milk, blend 2 tablespoons of nut butter (preferably raw, but roasted will also work) with 150ml filtered water on a high speed for 2–3 minutes. Strain and transfer to a bottle or jar with a lid and store in the fridge for 3–4 days. This will only make about 2 servings, so you might want to double or triple the measurements to make more. Find the full recipe on page 305 of Well Being Book. Get your copy here: http://amzn.to/2jIa3NW

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Vegan Aquafaba Mayonnaise

Anytime, Condimentsdanielle coppermanComment
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I just wanted to chime in with a V quick and easy yet mind blowing and magical recipe which I think you all kind of need. I have an almond & cashew and an avocado mayonnaise recipe in my book, but this I wish I had discovered and experimented with before I wrote my book as it really deserves to be in there. This recipe is way simpler, cheaper, easier, lighter and smoother than the other recipes (which are still delish don't get me wrong) and requires only 6 ingredients and under 2 minutes of your time. It will make the perfect condiment to accompany your picnics and barbecues this summer. The search for the greatest vegan, plant based, all-natural mayonnaise is over. You're welcome.

Components

1/2 teaspoon lemon juice
1/2 teaspoon smooth / dijon mustard or mustard powder (optional)
60lm of the water drained from a tin of chickpeas (known as Aquafaba - what a fun new word)
2 teaspoons Apple Cider Vinegar or White Wine Vinegar
180ml sunflower oil (plus more if needed)
A generous pinch of himalayan pink / sea / rock salt
You can also add a few drops of natural syrup, if you are used to a slightly sweeter flavour

Process

Simply measure all of the ingredients apart from the oil into a tall container / jug. Using a hand blender / immersion blender, blend for around 45-60 seconds, until frothy. Then, very gradually, begin to add the oil whilst the blender is still running. Add the oil slowly, bit by bit, making it last for around 1-2 minutes. Lift the blade out of the mixture from time to time to allow air to circulate and for an even blend. Once all of the oil is used up, you should have a fully emulsified result; a thick, creamy and smooth mayonnaise with a glossy texture. If you want it even thicker, add up to 60ml more oil (you really shouldn't need to though).

Season with extra salt, lemon juice or vinegar, to taste.

+ If you don't have an immersion blender, you can do this in a standard blender too. I haven't tried it but I'm sure it will work fine. It might be wiser to double the measurements in order to give your blender more to work with. I sometimes find if the blender isn't full enough, it doesn't blend so effectively.

Store covered or in an airtight container in the fridge for up to 2 weeks.

The Equinox Effect

Anytime, Essentials, Lifestyle, Movementdanielle coppermanComment
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Equinox gym is unlike any other gym. At Equinox, they believe that results come from the right balance of movement, nutrition and regeneration - not just intense workouts and protein shakes, which was a big turn on for me. With my 360 degree approach to well being, I was drawn to the way Equinox promote such a balanced formula for getting fit and living well.

Facilities

With locations all over America and with two in London, every Equinox club is curated with each component of this formula in mind; a gym filled with the latest equipment and a selection of separate studios (pilates, boxing, group classes, pilates and yoga); a lounge complete with a highly nutritious food offering (think shakes, smoothies, juices, breakfasts, salads, protein snacks and more) and even personalised nutritional coaching; and a spa (including a sauna / steam room in each changing room).

The gym is the focal point of Equinox in Kensington, where I have been spending most of my time. They have every machine you could dream of, and such a vast selection of weights, bands, kettle bells and other floor equipment that you'll never find yourself waiting from someone else to finish with something; there's plenty to go round. Including ice cold eucalyptus sweat towels. Definitely one of my favourite perks, and the perfect thing for cooling down and calming down between reps.

You can also use the large studio, boxing studio or yoga studio when there are no classes taking place, which again are filled with all the equipment you could need. The freedom to use these spaces is an added luxury as, if you go at the right time, you're likely to find yourself completely alone with no distractions.

Equinox also offer a selection of exclusive club classes, from jump rope, studio cycling, ballet barre, treadmill workouts, yoga, tabata and many more, as well as their own signature classes such as The Pursuit, Anthem, Pure Strength, Boot Camp, Precision Running, Definitions, Elevate, Formula, Metcon3, The Muse, Adrenaline, The WorkX, Tread & Shred, Whipped and many more. You'll struggle to find something they don't do. 

They also hold regular events - both private members-only events and also open events - to keep things fresh and interesting; you'll find it pretty impossible to get bored here.

The changing rooms and the spa serve as the perfect restorative spaces post-workout or no workout at all. Upon entering, you are greeted with an aroma of essential oils from the spa and steam room combined with the Kiehl's products they have practically on tap. If you don't have a spa appointment or treatment booked in, a powerful shower (try alternating between hot and cold to boost circulation), a session in the steam room and / or a slow ritual of face and body cleansing and moisturising is more than enough to calm even the sharpest mood, workout or no workout. Equinox is like a second home; it's not all about hitting the gym.

At Equinox, there is a strong community vibe, where like-minded people - either members wanting to achieve higher health, or welcoming staff wanting to assist you in getting there - come together and create a positive, pleasant and inspirational environment to workout in and to thrive. Joining Equinox, you become immersed in this powerful energy, and it's hard to leave. 

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My Experience

My experience began with an Equifit introduction, which is ultimately an in-depth chat followed by a movement assessment, which helps you to learn more about your body and set some goals, and helps the team of trainers to personalise a training plan for you. This was a really nice touch, as I really got to know myself on a deeper physical level (things like body fat %) and had a chance to really think about my goals and what I wanted to achieve from my time there. During this assessment, the trainer discussed my diet with me and made some suggestions, and also recommended certain areas I should consider working on given my goals. We then went onto the gym floor and worked through a few movements which were measured by some really old school equipment. They assessed things like flexibility and range of motion, and also made suggestions and adjustments if my form was off in any exercise / position. After this, once the trainer had gotten to know my goals and my current strengths and weaknesses, he outlined the areas he thought I should work on and strengthen, and why, and we booked in a one-to-one session for the following week, to design some personalised workouts together and so I could become familiar with all of the equipment.

During my time at Equinox so far, I mostly workout independently, purely because I struggle to make it to on-schedule classes as work / meetings / castings / shoots tend to be booked quite sporadically throughout the week. I feel incredibly motivated whenever I visit, surrounded by hard working yet not intimidating others.

I have also been doing private one-to-one pilates sessions, which involves a combination of work on the Gratz mat, reformer machine, cadillac, chair and other classical pilates apparatus. I've been working with Marcela who is a really calm and knowledgable teacher. She has taught me so much about my body and how to move it and use it, and she always makes tiny adjustments to my form which make the world of difference, intensifying each posture or movement far more effectively than I could have done on my own. 

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I've attended a few classes, and love the Precision Running, Jump Rope, Boxing, Tabata and Barre classes. With the members app, it's super easy to book a spot a few days before a class, and if you're on the waitlist, it's likely with a few no shows that the trainers will always make space for you.

Alongside working out, I spend a lot of time in the Lounge before of after a workout. With lounge seating as well as a more formal shared desk area with plug points, and free wifi, it is an ideal place to work from, not to mention super convenient. I've also become addicted to several of their smoothies, and if I need something more filling, they do the best poached sesame salmon, poke bowls and fresh daily salads. I'm also excited to announce that Qnola will soon be available on the breakfast menu and also in single-serve takeaway pots. 

For more information on the clubs and to find your nearest one, explore here.

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#Equinox #EQXPartner

Not another cookbook - Well Being Book Announcement

Anytime, Gluten free, Dairy Free, Lifestyle, Natural Living, Movement, Rituals, Vegan, Vegetarian, Wellbeing, Well Being Bookdanielle coppermanComment
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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.

MAIN FEATURES

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 ;)

Hang Happy Juicer-Free Orange, Ginger + Turmeric Reviver

Anytime, Breakfast, Drinks, Recipedanielle coppermanComment
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Whether you drink or not, you can still experience hangovers as a result of overdoing just about anything. The exact definition of a hangover is 'headache and other after-effects caused by consuming [alcohol] in excess'; but i think this situation arises from over-indulgence in many things. I for one have definitely experienced my fair share of sugar hangovers, dairy hangovers and even caffeine hangovers. The truth is, once theres too much of something our body doesn't exactly need circulating our bloodstream, it is our body's sole focus to get rid of it, and whilst it flushes out what it doesn't need, several other systems in the body shut down, and this is where we begin to experience a feeling of unwellness.

Whatever it is you're hungover from, this tonic is the ultimate system flusher [for want of a better phrase] and it assists the body's natural responses and efforts to neutralise the bloodstream and to get the body back to a state of homeostasis. Turmeric and ginger are powerfully cleansing and detoxifying, whilst oranges, I'm sure you all know, are high in vitamin C - great for boosting the immune system. The inclusion of a citrus fruit like lemon or lime also helps to neutralise the level of acidity in the body, and getting all of these benefits in liquid-form means they're far more easily available and can be absorbed and utilised more efficiently than if you were to eat these ingredients whole.

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COMPONENTS

3-4 fresh oranges
large piece of fresh ginger, peeled (about the width of the palm of your hand)
small slice of fresh turmeric, peeled (about 1-2cm thick)
150ml filtered water
the juice of 1/2 a fresh lemon
handful of ice cubes

Elevate it
fresh herbs
fresh spices
tonic herbs
adaptogens
other fresh fruit or vegetables of choice (I like adding grated carrot or lettuce)

METHOD

Start by 'juicing' the ginger. Chop it into smaller pieces and place it in a high speed blender with the turmeric and water. Blend on the highest speed for 1 minute, and then pour through a fine sieve or a nut milk / jelly bag over a small bowl or a jug, to remove the pulp.

Rinse the blender then return the ginger and turmeric juice back into it. Juice the oranges by slicing them in half width ways through the middle and twisting them on a glass or plastic hand-held citrus squeezer. Pour into the blender as you work through the oranges, then do the same with the lemon and add that to the blender too. Add the ice and blend for a final time until smooth.

Serve instantly.

Cinnamon Spiced Pecan Butter

Anytime, Seasonal, Vegan, Vegetarian, Winter, Recipe, Autumndanielle coppermanComment

In recent years, and especially as I become more in tune with nature, I have come to really notice a difference in all aspects of my life as the seasons shift. I don't spend too much time thinking about it, but when I stop to acknowledge my dietary patterns, cravings, thoughts, feelings, moods, emotions, body temperature and other physical and mental adjustments, I notice that most of them are changing in sync with the weather, the moon phases and the elemental adjustments of each season. Typically, pecans - although nowadays not especially seasonal as they are available pretty much all year round - are harvested from late September through to the end of November. Traditional Chinese Medicine teaches that nuts are warming and hot in nature and so eating nuts during Autumn and Winter is thought to help to keep us warm, internally. With their healthy fats, high protein content and abundance of vitamins and minerals, most nuts are known to nourish and strengthen the kidneys, the brain and the heart, which all need a little extra attention during the colder months as we become more  susceptible to illness.

This pecan and cinnamon butter is so simple yet highly effective, both nutritionally and energetically speaking. Cinnamon, a spice associated with the Fire element (which is the element of confidence and action, and which helps to cleanse and protect) adds extra warmth to this recipe, as well as adding aromas that can reduce fatigue and drowsiness - common side-effects of seasonal transitions into colder, darker climes. I've been enjoying this by the spoonful, stirred through breakfast bowls (such as Qnola and coconut yoghurt, chia seed porridge and smoothie bowls) and added to smoothies, tonics and adaptogen lattes. It's also delicious used as a dressing or blended into other dressings for savoury meals.

PROCESS

1. Preheat the oven to 160c. Spread the pecans evenly on a flat baking tray and once the oven is warm, place on a middle rack. Leave to toast for 10-12 minutes, until they begin to darken in colour and become aromatic.

2. Remove from the oven and transfer immediately to a food processor. Pulse for a minimum of 5 minutes on highest speed, stopping the machine to scrape down the sides, as required. The length of time required for the nuts to bind a liquified 'butter' will depend on the strength of your food processor. If necessary, pulse for up to 12 minutes until smooth.

3. Transfer to a jar or other pot and enjoy, or store in the fridge for up to 2 months.

COMPONENTS

200g raw pecans
1 teaspoon ground cinnamon
1 teaspoon vanilla powder, paste, extract or seeds from a pod
½ teaspoon Maca (optional)
Pinch of salt (himalayan pink or sea)