Practical Ways To Prepare Your Relationship For Parenthood From A Couples Coach

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When I was pregnant with my daughter, my preparation went into overdrive. I worried about packing a hospital bag way before my third trimester, consumed myself with books (Emily Oster’s Expecting Better was essential pregnancy reading), and listened to podcasts like Jessie Ware’s Is It Normal religiously. I also spent hours online searching for tips. Amidst researching baby gear, I saw a pelvic-floor physio, an acupuncturist, a chiropractor, and a nutritionist to prepare for labor. And of course, given my work as a couples coach and having seen the impact of parenthood on my clients first-hand, I was especially keen to prepare my relationship too.

The trouble was, other than a couple of books, I came up short with how my husband and I could prepare our relationship for the changes we knew were coming. (Side note: the best book I found was Jancee Dunn’s How Not to Hate Your Husband After Kids, but I’d recommend it for once you’re already in the throes of parenting as it might be a bit confronting otherwise!) I wanted something structured to guide us through conversations to stay connected, feel like a team, and navigate the wild ride of parenting together with as much joy and as little sleep-deprived induced arguments as possible. Oh and something that felt empowering and positive too. Sadly, most antenatal classes barely touch on the impact having a baby will have on your relationship – and often it’s only to say ‘expect it to be hard’. Most of us know it’ll be challenging already – we’ve seen the depressing stats about relationship satisfaction plummeting after children! What we need is someone to tell us what to do to avoid becoming another statistic.

So, fast forward a year and armed with my own experience, plus interviews and surveys with new parents, I created the Pre-Baby Relationship Bootcamp. It’s the relationship service I wish had existed for us. And I want to share with you some resources and exercises for three areas I cover in the Pre-Baby Bootcamp. My hope is that it encourages you to prioritise preparing your relationship for parenthood because it isn’t a side-note to labour and newborn care education – it’s fundamental to your whole family’s wellbeing.

Preparing Your Relationship for Parenthood:

1) Discuss Sharing Childcare and Household Responsibilities

There’s an awful lot to talk about when it comes to the division of labour in parenthood. A great starting point is to sit down together and consider all of the tasks you need to manage. Not sure where to start? I have a checklist which you can copy, edit and make your own. It includes practical tips and suggestions for how to streamline tasks (for example, why didn’t we set up food deliveries and subscriptions?!) The Fair Play resources are also fantastic for getting the conversation going. We have the cards, which are great at making it feel more tangible.

An aspect of what makes dividing chores challenging is having different standards to our partner. If one person is happy serving instant noodles each night, while the other expects nutritious home-cooked meals – you can probably see why there’s still conflict, despite task division. Here’s a podcast episode with author Kate Mangino (Equal Partners) which helps to explain this and the concept of ‘maternal gatekeeping’ – a common stumbling block in parenthood. And an exercise to bring this home (pun intended) is to go around each room together and talk about your expectations regarding tidiness and cleanliness. I recommend discussing how to lower your minimum standards even further when your baby arrives so that you can focus on bonding instead of cleaning. Being intentional and explicit about the division of labour will help your transition to parenthood, especially if it’s already a source of disagreement.

2) Plan to Maximise Sleep and Prioritise Rest

Most expectant parents worry about sleep so having a conversation about how you plan to maximise it and cope with night-time care is incredibly useful. My husband and I had a plan for his paternity leave, but we didn’t discuss what would happen after that. We accidentally slid into me doing all the night time care by myself which I ended up feeling extremely resentful about. Even if the outcome was the same, had we thought about our options ahead of time and been intentional about it, I’m sure I wouldn’t have felt so aggrieved. Ask friends and family members with children how they shared night time care. Come up with the strategy you’d most like to try and consider how circumstances could change it.

Just as important as maximising sleep is making sure you both have breaks from childcare. It protects your mental wellbeing and in turn, your relationship. The most useful framework I’ve found for thinking about this is to consider the different types of rest we need. Yes, you might need more physical rest (sleep) but looking after a little baby might also be mentally or socially draining, for example. Watch this video about the seven types of rest together and talk about which kinds of rest you might need in parenthood, what activities you can do to achieve that rest and how you can support each other to prioritise it.

3) Consider How You’ll Manage Relatives

You’ll become mum and dad, but a new baby can also create grandparents, aunts, uncles and other family roles. Managing other relatives who are invested, excited and keen to get involved can sometimes be challenging for couples. Make sure you’re on the same page about visitors post-birth and communicate your boundaries early to help manage expectations. Another useful conversation is about phone use during labour. When do you plan to notify family members? Labour can be long, especially for first-time mums – so what expectations do you have around your partner updating relatives awaiting news?

Sometimes grandparents have a lot of their own advice and opinions to share. Some of this wisdom might not correspond to modern day parenting, so how can you bring them up to date? Would gifting them a book, sending them articles or even asking them if they’d want to do a grandparent course (yes such a thing exists!) bring them into the conversation in a positive way? A useful reframe for me was: ‘advice is a form of nostalgia’. We asked our parents for their tips before our baby arrived to give them their moment to relive their memories. It was a nice way for them to feel important, valued and appreciated and it made it easier to handle their input later.

I hope that’s given you a few ideas of ways to prepare your relationship for parenthood. There are many more conversations to have together before you become a three and I could go on and on… But in case you’re interested, the other topics in the Pre-Baby Bootcamp include: staying connected as a two, appreciating parenthood, communication, physical intimacy and juggling work-life-baby.

Remember, it’s common for couples to find their relationship more strained in parenthood because their focus, previously just on each other, gets diverted to a new little person. I say that to normalise the relationship challenges in parenthood and to encourage you to take a few proactive steps now to set yourselves up for success.If you’d like even more practical tips, you can check out my blog post here!

words by Ellie Baker

Editor’s Notes: What To Buy, DIY & Try In Wellness Right Now

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As the new season begins, it’s the perfect time for fresh discoveries and renewed motivation for enhancing my well-being. From discovering a new candle inspired by my favourite scent to finding the ideal trainers for Autumn workouts, this roundup includes some exciting finds. Also on the menu are delicious and health-conscious treats, a gut-friendly smoothie boost, a memorable dining experience, and an inspiring plant-based collaboration. Here’s how I’m embracing a new season and re-focusing on improving my health and wellness.

Bertioli Cutting Garden Candle

Already a fan of the original Bertioli Water Meadow candle, I was excited to try their new Cutting Garden Candle. This hand-poured candle, made with natural wax, introduces a boisterous and floriferous blend that truly evokes the enchanting scent of freshly cut stems. With top notes of bergamot oil, violet leaf, and fresh green accords, heart notes of hyacinth and sweet pea, and base notes of geranium and jasmine, it fills my home with a calming yet invigorating fragrance that feels like a breath of fresh air.

HOKA ONE ONE Bondi 8 Trainers

As someone who tends to wear one pair of trainers until they practically fall apart, I’m ready for a fresh start this season with the HOKA ONE ONE Bondi 8 Trainers. Known for their plush cushioning and superior support, these trainers promise a smooth and comfortable ride, making them the perfect choice for both long runs and everyday wear.

A sweet treat for a healthier afternoon pick-me-up

Nadia’s Healthy Kitchen’s Peanut Butter Chocolate Oat Cups are perfect for satisfying a sugar craving in a healthier way. After developing a serious sweet tooth over the summer, especially after a gelato-filled trip to Italy, I wanted a more wholesome treat for afternoon snack time. These no-bake cups combine oats, peanut butter, and dark chocolate into a delicious, vegan, and gluten-free snack that’s rich, indulgent, and made with natural ingredients—ideal for those moments when a sweet craving strikes. It’s not quite an Italian gelato, but one of these with a cup of tea is tying me over nicely until dinner!

A gut-loving addition to my smoothie

Just as I was about to click ‘checkout’ on a probiotic supplement, I paused to consider whether I could enhance my gut health naturally through my diet. While fermented foods like kimchi and sauerkraut aren’t my thing (I know, shocking!), I suddenly thought of kefir. Since I tolerate dairy well, I’ve started adding kefir to my smoothies, and it brings a delightful extra flavour, especially when blended with banana and blueberries. The result is like a refreshing, icy cold lassi!

I fully support supplementation when it’s needed, but I also believe there’s a lot we can achieve through our diets—especially when it comes to building a diverse gut microbiome, which is a current focus of mine.
Try: Biotiful Kefir Original. 

The New Inn, Coln St Aldwyns

I spent the August Bank Holiday in the Cotswolds, indulging in a carefully planned foodie tour. We explored many charming eateries, but the highlight was undoubtedly our final lunch before heading home. The New Inn, nestled in the picturesque village of Coln St Aldwyns, provided a stunning and delicious conclusion to our trip. Each dish delighted with its beautiful flavours, showcasing simple yet masterful flavour combinations that celebrated whole foods.

We savoured roasted aubergine, a classic pain con tomate with anchovies, and a delightful grilled peach salad with whipped goat cheese and hazelnuts. This isn’t just a spot for burgers; The New Inn offers high-quality, wholesome dishes at a reasonable price. I’ll definitely be returning!

Melissa Hemsley x allplants

allplants, the pioneering brand known for its chef-prepared, award-winning plant-based meals, is excited to introduce an inspiring new collaboration. Starting on 4th September 2024, the celebrated real food advocate and celebrity chef, Melissa Hemsley, will step in as Chef-in-Residence, bringing her culinary creativity to a special limited-edition range.

Melissa, renowned for her vibrant and accessible cooking, has partnered with the allplants chefs to craft five standout dishes that make healthy eating a breeze. These meals focus on the goodness of whole foods, delivering bold flavours and vibrant colours without any ultra-processed ingredients. This collaboration offers a deliciously simple way to enjoy wholesome, nourishing meals while reducing your intake of UPFs.

Khaki Activewear: 15 Stylish Pieces To Rock This Autumn Trend

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As autumn approaches, khaki emerges as the must-have shade of the season, bringing a versatile, earthy tone to your activewear collection. This timeless colour effortlessly blends style with functionality, making it perfect for everything from gym sessions to casual outings. Whether you’re looking to update your workout wardrobe or add a chic edge to your athleisure look, khaki offers the perfect balance of sophistication and practicality. From sleek leggings to stylish jackets, these khaki activewear pieces will help you rock this Autumn trend while staying comfortable and performance-ready. Embrace the season’s hottest shade and elevate your activewear game with these essential picks that combine style, durability, and functionality.

Newly Engaged? Here’s Your 12-Month Bridal Beauty Roadmap

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You got a ring on it — woop! Now, let the countdown to your dream wedding begin. But before you walk down that aisle, let’s talk bridal beauty. From glowing skin to flawless makeup and swoon-worthy hair, it’s all about mastering the ultimate beauty timeline that’ll have you looking and feeling your absolute best on your big day. 

We tapped leading experts from the worlds of hair, makeup, skin, and wellness to create the perfect prep plan. Celebrity makeup artist Olivia Newman-Young shares her top product picks and tricks to nailing the ultimate camera-ready look, Shenaz Sharif, advanced skincare practitioner and founder of The Face and Body Clinic, reveals just what it takes to get a gorgeous, glowing complexion on your big day, hair colourist at Hershesons, Hannah Gayle, offers her expert advice on nailing luscious wedding day locks, and Victoria Morgan – aka The Glow Coach – shares nutrition and lifestyle advice to ensure you don’t just look your best, but you feel your best too. 

Think of this as your year-long bridal beauty boot camp, minus the sweat.

SKIN: This is the ideal time to consult with a skincare specialist to create a personalised plan. If you have specific concerns like acne, pigmentation, or uneven texture, now is when to address them with treatments such as chemical peels or laser therapy. It’s important to avoid experimenting with new products or treatments on your own, as adverse reactions can take time to resolve. It’s also important to not undergo anything drastic such as facial cosmetic surgery.

HAIR: One year before your wedding is when you want to find one colourist or stylist that you want to work with up until your big day. Throughout the year before, you would – depending on your hair – only have three or four appointments, and you definitely don’t want to be chopping and changing stylists/colourists. Find “your person” and work towards your wedding hair goal together. Teamwork makes the dream work!

MAKEUP: If you want to book a makeup artist for your big day, now is the time to do so. Be sure to choose a makeup artist whose style aligns with yours. If you’re not booking a makeup artist for your wedding day, you can consider booking in with one for a lesson. That way you can get product recommendations and learn the tips and tricks you need to create the perfect look. This is also a great way to figure out what look and style you really want.

BODY: Heal your gut health. This is a key first step to feeling healthy and happy ready for your big day and is at the heart of skin health, weight management, mood, and so much more. Focus on what I like to call the ‘3 Ps’ of gut health: Probiotics, prebiotics and polyphenols (the colourful compounds in fruits and vegetables). Also, increase your fibre intake to get that glow from within.

MIND: Feeling good on the inside is as important as looking good on the outside, so start to experiment with different approaches that will bring a more grounded feeling and sense of inner calm to your life. Find tools that will help you navigate busier and more stressful stages of the wedding planning process, learn how to set boundaries and make time for you as a couple in the run-up to your wedding.

SKIN: At this stage, your skincare routine should be well-established and tailored to your specific needs. Consistency is key, as your skin needs time to fully benefit from the treatments and products you’ve been using. This is an ideal time to introduce active ingredients like retinoids or vitamin C. Retinoids are known for their ability to promote cell turnover, smooth fine lines, and improve skin texture, while vitamin C is a powerful antioxidant that brightens skin and protects against environmental damage. They work gradually, so starting them six months before gives your skin ample time to adjust and show visible improvements.

Avoid trying out new or aggressive treatments that could disrupt your progress. Procedures like chemical peels or laser treatments can be beneficial but should be done under professional guidance and well in advance to allow your skin to recover fully. Stick to what’s been working and resist the urge to experiment with new things. This will help your skin maintain its balance and continue improving, setting you up for a glowing complexion on your big day.

HAIR: At this stage before your wedding, you should be doing monthly treatments at your hair salon. Not to mention upping your at-home hair care game with daily and weekly hair care treatments. Putting the time and effort in now will help make sure your hair is in its best condition on your big day.

MAKEUP: If you haven’t already booked your makeup artist, make sure you have by now. Most take bookings up to a year in advance, and we get booked up very quickly! Now is also the time to get your Pinterest and inspiration together. Stick to a style that you’re comfortable with. For example, if you’re someone who always wears a red lip or an exotic cat eye, you can still do that on your wedding, you can just make it part of a more flawless look. Do your research but stick to what’s true to you. You don’t have to go full-on “bridal” – you can make it a bridal look that fits your style.

BODY: Nourish your body inside and out, maintain a healthy gut, boost your daily nutrient intake with a good balance of macros and micros, and combine this with regular movement and self-care such as body massage and ‘beauty baths’.

MIND: Build up mental resilience in the lead-up to your wedding. Start to regularly use the tools and practices that help you feel more relaxed, finding simple ways to weave them into your lifestyle and turn them into enjoyable habits. Book them in your weekly calendar and try to make them a priority. Your future self will thank you, especially when your wedding is around the corner and your to-do list is longer than usual!

SKIN: This is a good time to start a series of facial tightening or contouring treatments such as EmFace if you’re looking to improve skin firmness and facial contours. EmFace uses electromagnetic stimulation and radiofrequency to enhance your skin’s overall appearance, and with a few months to go, you’ll have enough time to see the benefits. Continue hydrating facials and gentle exfoliation but avoid starting any invasive skin/facial procedures.

HAIR: Now is when you should limit the use of styling your hair and using heated tools. Less styling will really help to get your hair perfectly prepped for your wedding day. Three months before is a more realistic time to slow down on styling, especially as the goal is getting closer!

MAKEUP: Now is when you should book your makeup trial in. It’s close enough to your big day that you’ll know what your dress will look like. I don’t really like people coming to me much before this time frame, as your skin texture can change. This also gives you enough time to book another trial, just in case you’re not 100% happy or want to make some changes to your look. 

BODY: Nourish your body and skin with plenty of whole foods, fresh ingredients, and juices. Count the colours on your plate, not the calories. It’s easy to fall into the trap of pre-wedding fast weight loss diets and restrictive eating (I’ve experienced this myself and it’s not a healthy approach!).

MIND: Prioritise self-care and establish a morning wellness routine that might include some journaling, mindfulness, meditation, stretches, breathing exercises, or gratitude practices to help you keep balance and perspective for when wedding planning can become overwhelming.

SKIN: For those considering aesthetic treatments, this is the last call for non-invasive procedures such as Botox or fillers. These should be done at least three to four weeks before your wedding to allow any potential swelling or bruising to subside and for results to settle. Other treatments, like LED light therapy or radiofrequency skin tightening, can help enhance your skin’s firmness and texture with minimal downtime, making them a safe option to consider in the final month. Sun protection should be a top priority during this time. Make sure you’re applying a broad-spectrum sunscreen daily, even if you’re not spending much time outdoors. UV exposure can cause hyperpigmentation and damage that may take weeks to resolve. 

HAIR: In the month before your wedding, you should ideally see your stylist twice for a really strong in-salon treatments. If you can, wash your hair a minimum of once a week to prevent over-processing with shampoo, which can dry out your locks.

MAKEUP: If you’re doing your makeup yourself, now is when you should research which products you’ll use on your big day. Go try out some foundations and see how they last. I always advise coming to me in the morning (as you have natural daylight) so you can wear the makeup look throughout the day. That way they can see how it lasts, how it photographs, and what your friends think of it. 

BODY: Now is not the time to severely restrict calories and skip meals. Instead, focus on getting a good variety of nutrients and nourishment for healthy skin, hair, and nails. Healthy fats are a must (nuts, avocados, oily fish etc.). Consider liver-loving foods to naturally detoxify the skin and body and banish any dark circles from late-night wedding planning or hen dos! – e.g. green veg, garlic, onions, leek, citrus fruits, berries, beetroot, and artichokes.

MIND: Prioritise good sleep – it is the best emotional support. Support melatonin naturally by having an evening wind-down routine – keeping a cool bedroom, limiting blue light exposure, and trying a relaxing breathing exercise before lights out.

SKIN: In the final week, the emphasis should be on calming and soothing your skin. Keep your routine simple, focusing on hydration and avoiding any exfoliation or harsh treatments that could lead to irritation. Get plenty of rest, and if you’re doing any waxing or hair removal, do it early in the week to minimise any redness or irritation.

HAIR: If you haven’t done so already, book in for your final cut and colour. This will help your hair look fresh and vibrant on your big day, but still gives you some wiggle room in case you need to make any changes.

MAKEUP: Make sure you have all your essentials ready! I give a list to all my brides of what I’m going to use in case they want to buy anything. I also give them a list of things they should have in their bag for touch-ups. This always includes a concealer (I recommend the NARS Radiant Creamy one – it’s super easy to dab on) and a lip pencil – Charlotte Tilbury’s Pillow Talk is always a win as it suits most people. Also the Laura Mercier translucent pressed powder, a gloss, and a lip balm. So many brides get dry lips throughout the day as they’re drinking champagne from quite early on and there’s lots of small talk with guests. Some cotton buds are also great, just in case anything smudges. 

BODY: If you’ve been working out a lot, it’s time to slow down and focus on more calming activities such as yoga, Pilates, or just a daily walk or stretch, to reduce cortisol levels and activate the parasympathetic nervous system.

MIND: Ensure that you carve out time every day just for you to switch off and tune out of wedding planning for a bit, even if it’s just to rest or read.

SKIN: The day before your wedding, prioritise hydration and relaxation. Use a gentle, hydrating mask for a final boost, and steer clear of any last-minute treatments. Ensure you get a good night’s sleep, drink plenty of water, and avoid salty foods that could cause puffiness. At this stage, your skin will benefit most from rest and gentle care, allowing it to look its best on the big day.

HAIR: Do a leave-in treatment to prepare your hair for your big day. With the right products, and leaving by leaving locks to air dry, it will be much easier for your hairstylist to perfect your dream wedding hair.

MAKEUP: Make sure you’ve got all your essentials packed in your bag and focus on skin prep. Also, have your timings right for the day so you’re not rushing. If you’re having a makeup artist, they should have planned this for you. 

BODY: Eat light meals. Don’t skip them! Prep a light breakfast ready for the big day. Keep always hydrated and carry a water bottle with you to remind you to drink it more often.

MIND: Take a calming, mindful walk or bath and light a soothing scented candle. If nerves are getting the better of you, use a simple breathing exercise or power pose to instantly and naturally calm your nervous system and help you get a good night’s sleep.

words by Frankie Rozwadowska

Tahini Flapjack, Date Caramel and Dark Chocolate Millionaires

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I’m from the school dinners era of sponge cake drenched in icing and sprinkles, honey sandwiches and Angel Delight, and NOTHING pleased me more than when I got to the dessert part of the canteen carousel to find a square of chocolate millionaires shortbread in a little half-paper- half-plastic bag twisted closed. A crumbly biscuit layer, drenched in sweet, sticky caramel with a snap of chocolate on top – this really is the richest biscuit ever created and I can’t wait for you to try my sneakily virtuous version.

INGREDIENTS – Makes 12 squares – Takes 1 hour

FOR LAYER 1: THE ‘FLAPJACK’

2 tbsp coconut oil, plus extra for greasing

3 tbsp tahini

60g (2¼oz) runny honey

2 ripe bananas

45g (1½oz) mixed seeds

150g (5½oz) rolled (porridge) oats

FOR LAYER 2: THE ‘CARAMEL’

300g (10½oz) pitted dates

2 tbsp peanut butter

Pinch of salt

FOR LAYER 3: THE CHOCOLATE

200g (7oz) dark (semisweet) chocolate

(minimum 70% cocoa solids)

METHOD

Preheat the oven to 220°C (200°C fan/425°F/gas 7). Grease a deep, 20cm (8in) square baking pan.

Melt the coconut oil in a saucepan, then stir in the tahini and honey. Mash your bananas up and work them into the mix, then add your seeds and oats. Tip your ‘flapjack’ mixture into your greased baking tray and press and flatten the mixture firmly, being sure to push it into the corners. Bake in the oven for 20 minutes. 

For the ‘caramel’, if your dates are a bit dry, revive them in hot water for 15 minutes and then drain away the water before adding them to a food processor with the peanut butter and salt. Pulse until a tacky caramel-like dough forms. If it needs loosening you can add 1 teaspoon of warm water at a time. You want it runny enough that it will spread but not so runny that it won’t hold its shape and set.

Once your ‘flapjack’ has cooled, pour over the ‘caramel’ and pop in the fridge to set.

Melt your dark chocolate either in a heatproof bowl set over a pan of simmering water, making sure the base of the bowl isn’t touching the water, or in short 10-second blasts in the microwave. Pour the chocolate over your cooled caramel and return to the fridge to set.

Cut into squares and serve with a nice cup of tea!

NOTES

Best stored in an airtight container for 1 week in the fridge, or up to 3 months in the freezer.

Everyday Comfort by Katie Pix (Quadrille, £25) – Photography Izy Hossack

6 Ayurvedic Rituals To Rejuvenate Your Mind & Body This Autumn

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Designed to help you achieve a sense of calm, even in chaos by reconnecting with your inner self, these Ayurveda self-care remedies teach you to stop, slow down and become more aware of what’s going on in your life – perfect for resetting this Autumn. Some of these ancient rituals and practices may seem a little unusual, but as you dive deeper into Ayurveda you discover that they are the base of an incredible mind-body natural medicine. 

Maeve O’Sullivan, Ayurvedic practitioner and co-founder of Escapda says “Eastern medicines recognise that different types of constitutions need to be looked after in different ways, from one’s general lifestyle and diet as well as herbal medicine and acupuncture formula when the body is out of balance. There is so much you can do to support your body for greater health and wellbeing and these morning Ayurvedic Rituals are just the start.”

GUA SHA

If you are feeling low a morning of self-love might be all that your body & mind need to feel renewed again. Massages, baths and skincare rituals are all acts of self-love as they are times when you are truly focusing on yourself and nothing else. In addition to the amazing skincare benefits of Gua Sha, this gentle massage technique is exceptionally calming and soothing for our nervous system. When we relax the face through Gua Sha massage and release tension and tissue adhesions, we can smooth out these lines and release the emotions and tension behind them.
Tip: Our favourite tool to use is the Hayo’u Clear Quartz Gua Sha tool as it has a high silica dioxide content which is an important mineral for skin health and is known as the master healer. 

OIL PULLING

Oil pulling is an age-old remedy rooted in Ayurvedic medicine that uses natural substances to clean and detoxify teeth and gums. It has the added effect of whitening teeth naturally and evidence even shows that it may be beneficial for gum health and that certain oils may help fight harmful bacteria in the mouth! There are hundreds of different types of bacteria in your mouth. While many of them are friendly, others are not. The bacteria in your mouth create a biofilm on your teeth, a thin layer known as plaque. Having some plaque on your teeth is perfectly normal, but if it gets out of hand, it can cause various problems, including bad breath, gum inflammation, gingivitis and cavities.
Tip: In order to oil pull, you put a tablespoon of oil in your mouth, then swish it around for 10–20 minutes. Oil pulling should work with pretty much any oil, but we recommend coconut oil due to its pleasant taste.

TONGUE SCRAPING

Tongue scraping, or jihwa prakshalana, is a traditional part of Ayurvedic self-care and also a great way to check in with your body each morning. Overnight, as the body processes everything that was ingested that day, toxins (called ama in Ayurveda) begin to form and are visible as a coating on the tongue. It is advised to scrape your tongue once a day, making it part of your normal morning cleansing routine along with brushing your teeth. Research has shown that a tongue scraper is more effective in removing all debris than a toothbrush. Brushing will loosen and move debris around, but it may not remove the bacteria. The scraping action of a tongue scraper collects the tongue coating where our oral bacteria live.
Tip: Standing in front of a mirror, you scrape your tongue by simply holding the two ends of the scraper in both hands, sticking out your tongue, and placing the scraper as far back on your tongue as possible. With firm but gentle pressure, scrape the surface of your tongue in one long stroke. Rinse the scraper and repeat until your tongue feels clean and is free of coating (usually 5 to 10 times).

SELF MASSAGE

Abhyanga (pronounced Abhy-ang- ga) is an Ayurveda self-massage technique using warm oil (usually infused with herbs) which deeply nourishes the body hydrating dry skin, calms the mind and leaves you feeling grounded and re-energised whilst skin feels revitalised, radiant and nourished. This can also be done with your partner as part of a bonding exercise.
Tip: Ideally Abhyanga should be done every day before you shower but if you can add this to your daily routine at least 3-4 times a week it will make a huge difference to you. Done regularly, it boosts immunity and improves circulation, is beneficial for maintaining health and has been used therapeutically for years to help aid disorders.

BREATHING TECHNIQUES

Bhramari Pranayama is a safe, easy-to-learn practice, that has tremendous therapeutic potential. Like other pranayamas, its power comes partly from its effects on the autonomic nervous system (ANS). Lengthening the exhalation relative to the inhalation activates the calming parasympathetic branch of the ANS. For those who suffer from anxiety or anxious (rajasic) depression, the practice can begin to quiet the mind within a few breaths.
Tip: Sit comfortably and allow your eyes to close. Take a breath or two to settle in and notice the state of your mind. When you’re ready, inhale and then, for the entire length of your exhalation, make a low- to medium-pitched humming sound in the throat. Notice how the sound waves gently vibrate your tongue, teeth, and sinuses. Imagine the sound is vibrating your entire brain (it really is). Do this practice for six rounds of breathing and then, keeping your eyes closed, return to your normal breathing. Notice if anything has changed.

DAILY YOGA FLOW

The Sun Salutation, or Surya Namaskara (SOOR-yuh nah-muh-SKAR-uh), is a series of poses performed in a sequence to create a flow of movement. Each pose coordinates with your breathing: Inhale to extend, and exhale to bend. Traditionally, it is performed at dawn, facing the rising sun. In time, each of the twelve positions came to have its own mantra, each celebrating an aspect of the sun’s divinity. The Sun Salutation is a graceful sequence of twelve positions performed as one continuous exercise. Each position counteracts the one before, stretching the body in a different way and alternately expanding and contracting the chest to regulate breathing. Practised daily, it brings great flexibility to the spine and joints and keeps the waist trim. It limbers up the whole body in preparation for the asanas (postures) or as a stand-alone practice.
Tip: If you want to start yoga at home but don’t know where to start! Sun Salutations is the perfect place to start. It is an easy and quick routine that you can fit in, even on your busiest day to wake up, stretch and revitalise the body and mind.

SHOP THE EDIT

words by Maeve O’Sullivan, Escapada Co-Founder & TCM Practitioner

Turmeric & Cardamom Granola with Mango Lassi Yoghurt

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We often repeat the same breakfast each morning, body and brain on autopilot. Sometimes it’s good to mix it up. This granola uses just seeds and nuts – no oats or grains – and is held together with coconut oil and maple syrup. It’s a great base recipe – add whatever needs using up from the store cupboard; pecans, chia or hemp can go into the mix before roasting; dates, raisins, apricots and prunes can be chopped and mixed through after the granola is out of the oven. The lassi yoghurt recipe makes enough for two people, and it is best made fresh. Add more lime if you like it tart or honey for sweetness. 

INGREDIENTS

Granola 

450g / 15 oz nuts (almonds, hazelnuts, brazil nuts, pistachio), roughly chopped, leave a handful of almonds whole 

150g / 5 oz pumpkin seeds 

100g / 3.5 oz quinoa 

50g / 1.7 oz linseeds 

3 tbsp poppy seeds 

50g / 1.7 oz coconut flakes 

60ml / 2.1 fl oz maple syrup 

50ml / 1.7 fl oz coconut oil, melted 

1 tsp vanilla extract 

1 tsp ground turmeric 

Small pinch of ground cloves 

½ tsp ground cinnamon seeds from 20 cardamom pods, crushed in a pestle and mortar (or ½ tsp ground cardamom) 

For the lassi yoghurt 

1 Alphonso mango (or the ripest mango you can find) 

100ml / 3.5 fl oz Greek yoghurt

 juice of a lime 

1 tsp honey, if required pinch of cinnamon, to garnish 

To serve 

Mint leaves and blueberries to serve 

METHOD

Pre-heat the oven to 140°C / fan 120°C / gas mark 1. 

Put the nuts, seeds and coconut in a large mixing bowl with the maple syrup, coconut oil, vanilla, turmeric, cloves, cinnamon and cardamom. Season with a pinch of sea salt if you like and stir well to mix thoroughly all the ingredients. 

Spread the mix out across a few baking sheets in thin layers. Bake in the oven for an hour, stirring the granola every 15 minutes (especially at the edges), and swapping the trays around in the oven. The granola should be well-toasted and golden. 

Cool and store in an airtight container until needed. 

To make the lassi, blitz the mango flesh, discarding the stone and skin, in a food processor. Add the yoghurt, lime juice and honey to taste and blitz briefly to combine. The mango can also be stirred through the yoghurt for a ripple effect. Top the lassi with the granola and a sprinkling of cinnamon, blueberries and mint leaves.

Turmeric and cardamom granola with mango lassi yoghurt, shown with Cereal bowl in Pebble £18 by Monoware.

For more Monoware recipes please visit the brand’s website at monoware.com

What’s New For Fitness Lovers This September

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September brings exciting new developments for fitness lovers, from cutting-edge retreats to advanced Pilates studios and the latest must-have gear. Discover luxury wellness at Citius Retreats, explore personalised fitness at Core LDN, and experience the innovative ASICS Superblast 2 for runners. This month’s highlights redefine wellness and performance, offering fresh ways to elevate your fitness routine. Whether you’re seeking relaxation, enhanced recovery, or a fitness upgrade, September’s offerings are designed to help you stay ahead in the ever-evolving world of health and wellness.

First-of-its-kind Sports Medicine & Luxury Wellness Retreat

Citius Retreats

Citius Retreats sets a new standard in wellness by blending cutting-edge sports medicine with luxury relaxation. With retreats offered in picturesque locations like Ibiza, it provides tailored programs designed by top sports physicians, physical therapists, and wellness experts. Guests can indulge in personalised treatments that enhance recovery, performance, and overall well-being, all while enjoying five-star accommodations and gourmet, health-focused cuisine. Whether you’re an elite athlete or simply looking to rejuvenate, Citius Retreats promises a transformative experience that harmonises mind, body, and spirit in a way no other retreat can match.

Not Your Typical Pilates Studio

Core LND

Core LDN is anything but your standard ‘one size fits all’ Pilates studio, with personalisation deeply embedded in their philosophy. By seamlessly blending the principles of physiotherapy with the practice of Pilates, Core LDN provides bespoke sessions and services tailored to meet individual requirements. Whether you’re recovering from an injury, navigating the challenges of pre- or post-natal fitness, or working towards a specific fitness goal, their expert-led, physiotherapy-informed Pilates offers something for everyone. This approach ensures that each client receives the attention and care they need to achieve optimal results. Discover the unique and specialised offerings at Core LDN below.

A Cool FemTech Collaboration

Sweaty Betty x Hertility

Sweaty Betty and Hertility’s collaboration marks a significant step in the femtech space, offering women more than just stylish activewear. This partnership focuses on empowering women with tools and resources for understanding their reproductive health. Through a combination of chic, functional clothing designed for comfort and support, and Hertility’s cutting-edge fertility and hormone testing, this collaboration addresses the needs of modern women who prioritise both fitness and well-being. It’s a seamless blend of fashion and health tech, providing women with the knowledge and confidence to take charge of their bodies while looking and feeling their best.

Battersea’s New Boutique Fitness Opening

Reformcore

Reformcore is Battersea’s latest fitness gem, offering a boutique experience that combines the best of Pilates and strength training. This studio emphasises small group classes, allowing for personalised attention and tailored workouts that ensure maximum results. The sleek, modern space is equipped with top-of-the-line reformers and functional training tools, creating an environment where fitness enthusiasts of all levels can thrive. Reformcore’s expert trainers bring a wealth of knowledge and passion, guiding members through challenging, yet accessible routines that focus on core stability, muscular endurance, and overall body toning. This new addition is a must-visit for those seeking a refined, effective fitness experience.

Have You Tried Hot Yoga’s Cousin? 

Heartcore On The Mat Infrared Classes

Heartcore’s On The Mat Infrared Pilates classes offer a fresh twist on its hot yoga cousin, combining the intensity of traditional practices with the benefits of infrared heat. Unlike hot yoga, these pilates sessions use infrared panels that warm the body directly, promoting deeper muscle relaxation and enhanced detoxification without the stifling heat. The classes focus on strength, flexibility, and mindfulness, all while enjoying the soothing warmth that penetrates deep into the muscles. This innovative approach allows for a more comfortable, yet equally effective workout, making it a perfect choice for those looking to elevate their workouts in a cool (well warm actually), modern setting.

A PT’s Guide To Getting Back Into Exercise Post-Summer

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Summer often brings a flurry of social events, indulgent meals, and, sometimes, a hiatus from regular exercise routines. If you’ve found yourself attending weddings, enjoying lavish breakfasts on vacation, and avoiding workouts due to the heat, you’re certainly not alone.

Staying consistent with an exercise regimen during summer can be challenging. If you’re struggling with gym anxiety or simply unsure where to start again, Chelsea Labadini, Personal Trainer and Founder of Chelsea Labadini’s Online Coaching, offers her top tips for reestablishing your fitness routine post-summer.

1. Stop Procrastinating

While it may sound obvious, the key to restarting your exercise routine is to schedule and commit to it. Stop waiting for the perfect moment—whether it’s the start of the week or the kids returning to school—and just get moving. Any exercise is better than none, and relying solely on motivation is a recipe for inconsistency.

Recognize the privilege of being able to exercise and move your body. Consider how much better you will feel afterwards. Maintaining your fitness is about mindset and accountability. If self-motivation is insufficient, consider exercising with a friend or booking classes in advance to increase your likelihood of showing up.

2. Pace Yourself

Once you’ve made it to the gym, it’s crucial to listen to your body and avoid overexertion. After a break from exercise, your strength and stamina will have diminished. When weight training, begin with a comfortable weight and gradually increase it, ensuring you maintain good form. Start with three full-body sessions per week, or if you’re more advanced and have the time, aim for four sessions.

Adequate rest between sessions is essential for muscle recovery. Remember, rest is a critical component of any fitness regimen.

3. Get Back to Basics

Before diving into high-intensity interval training (HIIT), spend a month focusing on the basics. Strength training should precede HIIT, regardless of your fitness goals. It enhances everyday functional movements and builds a strong foundation, reducing the risk of injury from cardio or HIIT workouts.

Leave your ego at the door and concentrate on compound exercises such as squats, push-ups, lunges, deadlifts, and rows. These exercises engage multiple muscle groups simultaneously, providing a comprehensive workout.

4. Prepare for DOMS

Delayed onset muscle soreness (DOMS) is common after resuming exercise, typically occurring 12-24 hours post-workout. You may experience stiffness, soreness, and tenderness due to micro-tears in muscle fibres.

To alleviate DOMS, keep moving and avoid prolonged periods of inactivity, which can exacerbate discomfort. Take a couple of days off from the gym, but continue walking, stretching, and using a foam roller to ease muscle tightness.

5. Fuel Yourself

Nutrition plays a pivotal role in your exercise routine. Consume carbohydrates and protein within your training window—ideally, protein post-workout and carbohydrates pre-workout. If you prefer morning workouts and can’t eat beforehand, ensure you get those carbs in afterwards.

Carbohydrates provide the energy needed for exercise, while protein is vital for muscle repair and growth. A favourite pre-workout snack is overnight oats or porridge with berries and a touch of peanut butter. After your workout, increase your protein intake. Opt for protein bars with at least 20g of protein, as marketing can be misleading.

In summary, choose activities you enjoy and can consistently maintain. Stick with the same program or schedule for a month, gradually increasing the weights, reps, or intensity each week. Embrace the benefits of movement and strength training. You’ll be back in your fitness routine in no time.

READ MORE: From DOMS to Salty Sweat: What Your Body Is Trying To Tell You Pre + Post-Workout

From DOMS to Salty Sweat: What Your Body Is Trying To Tell You Pre + Post-Workout

The September Reset: How To Supercharge Your Health This Autumn

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As the vibrant hues of summer gradually give way to the warm and comforting tones of autumn, nature’s transition prompts us to consider the changes we should make in our lives, including our wellness and self-care routines. Just as the seasons evolve, so should our approach to health and well-being. One impactful way to do this is by adjusting our supplement intake to align with the specific needs of each season. Autumn, with its unique characteristics and demands, calls for a reevaluation of the supplements we take to ensure optimal health and vitality.

The Rhythms of the Seasons and Our Well-being

Nature has a profound impact on our well-being, and our bodies naturally respond to the changing seasons. As we move from the sunny days of summer to the cooler, crisper days of autumn, our bodies undergo subtle shifts in terms of energy levels, immune function, and nutritional requirements. These shifts are a result of various factors, including changes in temperature, daylight hours, and our activities.

Adapting Supplements for Autumn

Just as our clothing choices change to match the weather, our supplement regimen should also adapt to meet the seasonal needs of our bodies. While the basics like a well-rounded multivitamin remain essential year-round, certain supplements can be particularly beneficial during the autumn months.

Vitamin D: The Sunshine Nutrient

As the days grow shorter and sunlight becomes scarcer, our exposure to natural Vitamin D synthesis decreases. Vitamin D is crucial for immune function, bone health, and mood regulation. Supplementing with Vitamin D during autumn can help maintain optimal levels, especially if you spend less time outdoors. Look for Vitamin D3 supplements, as they are more effective in raising blood levels of this important nutrient.

Immune-Boosting Nutrients

With the onset of colder weather, the immune system often faces more challenges. To support its function, consider supplements that boost immune response. Vitamin C, zinc, and echinacea are popular choices. Vitamin C is a powerful antioxidant that helps protect cells from damage and supports immune cell function. Zinc is known to play a vital role in immune cell development and function, making it a valuable supplement for autumn wellness. Echinacea, derived from a flowering plant, has been traditionally used to support the immune system and may help reduce the duration and severity of cold symptoms.

Omega-3 Fatty Acids: Nourishing the Body and Mind

Omega-3 fatty acids, commonly found in fish oil supplements, offer a plethora of benefits for both physical and mental well-being. During autumn, when comfort foods might make their way onto our plates more often, incorporating Omega-3 supplements can help balance inflammation in the body and support cognitive function. These essential fatty acids contribute to heart health, joint health, and even mood regulation.

Adaptogens: Balancing the Body’s Stress Response

Autumn often brings with it a busier pace as we settle back into routines. To assist the body in managing stress and maintaining equilibrium, adaptogenic herbs can be incredibly helpful. Adaptogens like ashwagandha, rhodiola, and holy basil have been used for centuries to support the body’s response to stress. They help balance hormones, promote energy, and enhance overall resilience.

September: A Season of Wellness Reset

September, with its back-to-school vibes and the transition from the carefree days of summer, is an ideal month to realign with wellness goals. After the indulgences of summer, it’s a natural time to reflect on our habits and make positive changes. This is an opportunity to reset our routines and prioritize our health.

Mindful Nutrition

As we transition from barbecues and ice creams to warmer, heartier meals, take this chance to focus on nourishing your body with seasonal, nutrient-rich foods. Incorporate a variety of colourful fruits and vegetables, whole grains, and lean proteins into your diet. Supplements can complement a balanced diet, but they should never replace whole foods.

Revamped Fitness Routine

The crisp air and comfortable temperatures of autumn provide the perfect setting to revitalize your fitness routine. Consider taking your workouts outdoors and enjoying activities like hiking, jogging, or even yoga in the park. Regular exercise is not only essential for physical health but also for mental clarity and emotional well-being.

Mind-Body Connection

Autumn’s introspective atmosphere encourages us to reestablish a connection between our minds and bodies. Practices like meditation and deep breathing can help reduce stress and promote a sense of inner calm. Consider setting aside a few minutes each day for mindfulness exercises to cultivate a peaceful mindset.

Sleep Optimization

As the nights grow longer, prioritize getting adequate and restful sleep. Quality sleep is essential for immune function, mood regulation, and overall vitality. Create a sleep-conducive environment by keeping your bedroom dark, quiet, and at a comfortable temperature. Limit screen time before bed to promote better sleep quality.

In conclusion, the changing seasons serve as a natural reminder that our bodies, just like the world around us, require adjustments and adaptations. Autumn, with its distinctive characteristics and the shift from the indulgences of summer, provides an opportune moment to reassess our wellness goals and adjust our supplement intake. By incorporating essential supplements like Vitamin D, immune-boosting nutrients, Omega-3 fatty acids, and adaptogens, we can equip our bodies to thrive during this transitional period. September, in particular, offers a chance to reset, recommit, and realign with our health and wellness aspirations. As you embrace the autumnal embrace, remember that wellness is a journey, and by embracing the wisdom of the seasons, you can foster lasting well-being and vitality.

Immunity Boosting Vitamin C Smoothie

Immunity-Boosting Vitamin C Smoothie

RECIPE HERE

All The Greens Vegan Risotto

All The Greens Vegan Risotto

RECIPE HERE

5 Ingredient Walnut Energy Bars

5 Ingredient Walnut Energy Bars

RECIPE HERE

Kale & Feta Crustless Quiche

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Discover Great Veg’s Kale & Feta Crustless Quiche is a delightful and nutritious dish perfect for any meal. This quiche combines the robust flavours of fresh kale with the creamy, tangy notes of feta cheese, all without the heaviness of a traditional crust. It’s an easy-to-make, low-carb option that’s packed with protein and vegetables, making it both a healthy and satisfying choice. Enjoy it warm from the oven for a comforting breakfast, a light lunch, or a quick dinner.

INGREDIENTS – Serves 4

2 red onion, sliced into strips
1 tbsp vegetable oil
3 cloves garlic, sliced
125g of kale, stalks removed
6 large free-range eggs, whisked
150g Greek light salad cheese, broken up
Serve with a green salad

METHOD

Pre-heat your oven to 180C

Add the onions to a frying pan along with the oil. Fry for 6-7 minutes, then add the garlic and kale. Cook for a further 2 minutes.

Transfer to a bowl along with the eggs and salad cheese — season with salt and black pepper.

Lightly spray and line, a 15 cm round ovenproof dish or non-stick pie tin with cooking oil. Pour in the egg mixture.

Bake for approx 25 minutes, or until just set and golden.

READ MORE: Melissa Hemsley’s Chocolate Peanut Butter Bars

Melissa Hemsley's Chocolate Peanut Butter Bars

Beauty & Wellness Level Up: Lou Shares Her Weekend Rituals

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Weekends are the perfect time to reset, refresh, and prepare for the upcoming week. I love spending my time catching up on sleep, being with friends and family, and engaging in activities that make me feel great and ready for what’s ahead. Here are a few things I like to do on a weekend to keep myself feeling focused and refreshed.

Sleep

Good sleep is essential for… well, everything! Research constantly highlights the critical role sleep plays in maintaining our overall health, from concentration to energy and even immunity. I love getting an early night on a weekend or even taking a leaf out of my son’s book and having an afternoon nap.

For me, good sleep is all about the mattress, and The Little Green Sheep —the iconic natural sleep brand with amazing natural mattresses free from harmful chemicals—is my go-to. It’s the perfect brand for the whole family, from newborns to toddlers and adults. With a holistic approach to sleep, these natural, breathable mattresses are designed with comfort in mind and definitely give our whole family the best night’s sleep.

As any mother knows, getting a good night’s sleep starts with our little ones. My son has slept on a Little Green Sheep mattress from the beginning, from his little Moses basket to his cot, and will soon be going into his big boy bed when we move. It’s the best brand for ultimate comfort but also gives you peace of mind knowing no harmful chemicals and toxins have been used in your kid’s mattress.

The adult range includes pocket spring mattresses which, again, only use the finest natural materials that have been handmade to ensure the most comfortable night’s sleep. They are cleverly constructed with a dual-sided design, giving you the option of medium or medium-firm support by flipping the mattress. It’s definitely the brand giving my family their best night’s sleep.

Skincare

Almora Botanica (from £29)

I love the ritual of skincare and enjoy my weekly routine, but on the weekends, I love to take a little more time to indulge in it. Almora Botanica is a gorgeous Ayurvedic skincare brand with the main goal of helping you live healthier and more mindfully. Almora Botanica goes beyond skin deep, empowering everyone to live beauty to the fullest by reconnecting mind, body, and skin. They have researched the most effective Ayurvedic botanical ingredients and adaptogens, harnessing their potent properties, which are further enhanced with their signature Face Yoga routines. The products are so hydrating and nourishing, but most of all, I love using the stunning Crystal Gua Sha Magic Mushroom to help lift and boost my skin naturally.

Bioeffect Imprinting Eye Masks (£39)

These are the most soothing and nourishing eye masks, which I love for relieving puffy eyes and dark circles after a busy week. Rich in Hyaluronic Acid and Glycerin, these little masks will instantly hydrate and soothe tired eyes.

Workout

I am a huge fan of Heartcore; their reformer classes had me totally hooked from day one. They also have an amazing Infrared Pilates class where you can experience the incredible benefits of infrared during your workout. It’s the perfect weekend pick-me-up, as it boosts your serotonin levels, improves sleep, lowers anxiety levels, and so much more.

The benefits of infrared are amazing and restorative in so many ways. Your elevated heartbeat through higher body temperature is great for increasing blood circulation, relieving pain, and reducing inflammation. The increased heat also heals and eliminates toxins as we sweat, which is crucial for boosting our immune and digestive systems, as well as boosting our metabolism.

Home

I love getting my laundry done on the weekend so I feel ready to go on Monday, and one of my new favourite ways to keep my clothes fresher for longer is with Steamery. I love this cool Scandinavian brand which focuses on breathing fresh air into textile care and modernising centuries-old traditions, making clothes last longer. Steaming reduces bad smells and kills bacteria, making it a more sustainable and gentle option compared to constant washing, so your clothes last longer. It is also the best companion to take with you on holiday so your clothes are wrinkle-free and feel fresh straight out of your suitcase.

words by Louise af Petersens