. WHERE TO EAT . LONDON FASHION WEEK .

With London Fashion Week only a month away, the capital will soon descend into a whirlpool of Gucci loafers, wannabe editors and cheap champagne. For the uninitiated, LFW is a bi-annual parade of new designer collections spanning five long, intense days that require editors to hot-foot it about town to successfully make it to every show. From the outside it's all high heels, sassy clothes and fancy dinners but the reality is sore feet, no sleep, a lot of drinking and definitely no eating.

Hectic and conflicting show schedules often don't allow time for proper meals and many rely on sugary snacks to keep going during the season. At a time of high stress and high-energy expenditure, our bodies and minds crave proper food and functional ingredients that offer natural body and brain boosting benefits.  

So whether you're visiting for the Summer, are a London local, need some sustenance during LFW or just simply want something delicious to eat, we've rounded up our favourite and most accessible, centrally located food options to visit in London. Read on to find out more.

THE DETOX KITCHEN
The first official Qnola stockist, Detox Kitchen is perfectly situated for grab-and-go dishes that never compromise flavour or nutrition. Free from wheat, dairy and refined sugar, the menu is honest and accessible. For time-short customers, our Almond & Vanilla snack-pots are available to buy in store too. Tempt your sweet AND savoury tastebuds with the Protein Pots (hard-boiled egg, smoked salmon, broccoli & kale) and build your own banana bread; both available to takeaway, both full of nourishing goodness and both totally delicious. Winner winner.

The Detox Kitchen

The Detox Kitchen

Raw Press

Raw Press

RAW PRESS
The superfood breakfast bowl from Raw Press is everything you could want from a nourishing morning meal; pick a base and chose your favourite toppings (ours is Qnola - natch - but they also have muesli, nuts, seeds, berries) and you've got the takeaway breakfast of dreams.  During the day, Raw Press serve a revolving lunch menu of plant-based, gluten-free salads alongside hot options including Miso Aubergine and Sweet Potatoes. Not forgetting the HUGE selection of  nourishing juices and snacks that include homemade biscuits and almond pulp cake - the perfect guilt-free afternoon treat.

THE NED
Set within the original grand banking hall, The Ned's vast food court is open to the public and offers a tempting selection of culinary treats including breakfast featuring Qnola. Serving a sunny slice of California to hungry, health conscious Londoners, Malibu Kitchen is a beautiful concept restaurant; think botanical juices, raw poke bowls and wholesome plates of fresh, zesty salad with wellness shots and kombucha thrown in for good measure.

The Ned

The Ned

Good Life Eatery

Good Life Eatery

GOOD LIFE EATERY
With several locations across London, this restaurant isn't just about serving healthy food, but is about inspiring you to eat it everyday and making it as easy as possible for you to do so. They serve a wide range of products, supercharged smoothies, jumpin' juices, and delicious and vibrant salad bowls.

HEMSLEY + HEMSLEY CAFÉ
Known for their nutritious and nourishing dishes made using top quality ingredients, Hemsley + Hemsley champion the gluten-free, refined-sugar free lifestyle without compromising taste or flavour. The central location is ideal for quick breakfasts and lunches, away from the crowds.

Hemsley + Hemsley

Hemsley + Hemsley

Pride Kitchen

Pride Kitchen

PRIDE KITCHEN
Natural, simple and good looking food is the ethos behind Pride Kitchen in Neal's Yard; founder David Bez is a salad connoisseur and a master at creating tasty, beautiful vegan food. For a savoury snack, the Farinata gets our vote. Wash it down with a superfood (matcha, turmeric, rose, spirulina or beetroot) smoothie for a nutritious caffeine alternative.

ETHOS
Just around the corner from Oxford Cirus, Ethos is a pay-by-weight restaurant specialising in vegetarian dishes. If you time it right, you can get discounted meals at the end of the day to save on waste too!
 

Ethos

Ethos

26 Grains

26 Grains

26 GRAINS
When 26 Grains opened its door last year, we couldn't wait to try each and every one of their delicious dishes. Think oats with apricot cardamom compote and tahini yoghurt alongside strawberry coconut bircher and host of divine savoury bowls including yellow daahl with spelt flatbreads. It's porridge, but not as you know it.

FARMSTAND
With meat that is humanely treated, fish that is sustainably sourced, vegetables that are GM free and a menu that is refined-sugar, dairy and gluten free, Farmstand know the importance of good food provenance. Build your own box of colourful dishes including Miso Salmon, Lemon Chicken, Asparagus & Peas and Roasted Sweet Potato for a fresh, easy and satisfying takeaway lunch.

Farmstand

Farmstand

The Ned

The Ned

AHI POKE
Poke bowls took London by storm last year and Ahi Poke near Fitzrovia is one of our favourite exports to come out of Hawaii since brightly coloured shirts and Spam. Serving four signature bowls alongside a bespoke, build your own option - it’s one of the best lunches in town! Our favourite is the Heat Wave, a spicy kick to help you through the afternoon slump with: quinoa, salmon, avocado, kimchee, cucumber and spicy mayo. 

SELFRIDGES FOOD HALL
A foodie mecca for healthy, takeaway options, the Food Hall has everything under one roof; from sushi to salt-beef and everything in between, there’s something for every taste and budget. Hit two birds with one stone and grab a bag of Qnola whilst you’re there.

FARMACY
Every ingredient used at Farmacy is 100% organic and more importantly fresh; most of them are entirely homemade too. Farmacy focus on what they call ‘nutritional intelligence’ - serving nutritionally aware and considered balanced meals, snacks and juices. Most of the menu is also gluten free and no refined sugars are used in the process of creating each dish. Slightly further afield, but worth the trip.

WHOLE FOODS
An oldie but a goodie, you know that Whole Foods will have something to suit every craving and appetite. On those days you can’t face making breakfast at home, it's an easy place to pick up a chia pudding or build your own muesli bowl and they have a cracking selection of takeaway lunch options.

Farmacy

Farmacy

Whole Foods

Whole Foods

. WEEKEND WELL RETREAT .

We’re excited to announce the details of our debut Weekend Well retreat in October and to celebrate, are offering an exclusive £50 off early-bird tickets - visit the Weekend Well events page here for further info.

Providing you with space and support to disconnect from the demands of modern life, join founder Danielle and wellness guru Pip Roberts for a weekend in the calm of Somerset and reconnect with yourself.

Through yoga, meditation, natural foods, massage, aromatherapy, creative workshops and much more, expect the chance to slow down, reset and restore to ensure a smooth transition into autumn. Not only will you leave the retreat feeling rested and refreshed, you will feel empowered and equipped with tools to apply to your normal day-to-day life.

EASE INTO AUTUMN 
The first Weekend Well retreat from 6th – 9th October is centred around the seasonal shift from Summer into Autumn. A transformational time, we want to immerse ourselves in nature to connect with the universal changes that affect us more than we might initially realise.

Taking time out of your busy life to reconnect with nature, as well as yourself, is a powerful habit to get into and assists with both letting go of the old and welcoming new opportunities, setting clear intentions and planting seeds to nurture into just the experiences you desire.

WHAT'S INCLUDED?
Three nights accommodation from Friday 6th to Monday 9th October. Two yoga sessions daily (one morning and one afternoon), two meditation sessions daily, shiatsu, massage, creative workshops, discussions and delicious plant-based meals, free from gluten, dairy and refined sugar (a smoothie and 2 full meals per day and unlimited drinks and snacks). You'll also have free time to relax (in the house, the grounds or the hot tub) or enjoy the surroundings, taking guided or solo walk through neighbouring villages, or venturing into the beautiful city of Bath. You will also receive a selection of complimentary food, beauty and general wellbeing products upon arrival.

ACCOMMODATION & RATES
We have carefully selected a private house just outside Bath for up to 10 people, so expect a cosy group vibe; there’s plenty of open space to explore the Autumn vistas should solo time be on your agenda. There are twin and double rooms - please specify a preference when booking and we will do our best to fulfil your needs.

EARLY BIRD TICKETS
£400 per person (until the end of August 2017) based on a shared room.

For further information or if you have any queries please email hithere@qnola.co.uk .

. WAKING WITH . PIP ROBERTS .

There are some people you meet in life that you instantly connect with and Pip Roberts is one of them, for us. We first met almost exactly a year ago on Obonjan Island (where she heads up the fitness and wellbeing programme) and have been fortunate enough to work together with her on various Wake Up Well™ events since. Counting Elle Macpherson amongst her private clients, Pip is a wellness guru and strala trained yoga instructor whose style of movement is informal, honest, energetic and laid back all at the same time; a session with Pip always leaves us feeling revitalised, refreshed and ready to take on the world. 

Read on to explore her morning routines, the importance of sleep and how little changes can make a big difference.

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I work in wellbeing - I run the-happy.co.uk which brings wellbeing to workspaces. I used to work in big pharma and have first hand experience of just how out of balance the workplace can make life as a whole. We offer coaching, movement and workshops to companies in the hope that this can become a thing of the past, helping companies by producing a programme that fits their people and ethos seamlessly. Outside of this I work with Obonjan Island programming the yoga and fitness schedule for the season as well as teaching yoga in studios, privately and wellbeing coaching on a one to one level.

I am an early bird, with a body clock that wakes me at 5:18am every morning (I am not sure why!). The first thing I do each morning is always a few deep breaths before a meditation. The meditation doesn't need to be long, just long enough to connect inwards. Some days this is much more challenging than others, but so is life! Breakfast usually consists of a juice before teaching, I love how much good food I can get into my body whilst I am on the move if I juice up. On those days where I am at the desk in the morning I have a second breakfast; usually fruit, chia, some kind of homemade nut or seed milk milk and of course Qnola - an easy way of getting protein in to my largely vegan breakfast. My five favourite morning ingredients are avocado, seeds, grains, fruits and eggs.

I wake up well by SHOCK HORROR going to bed early enough. Not enough emphasis is placed on good sleep quality - too many of us run around on too few hours of shut eye. If I was to choose just one sequence from my yoga practice for morning movement that is non-negotiable, it would be a really fluid cow-cat flow, letting your hips roll around too so that you really wake the whole spine. Works wonders in just 3 minutes and again really connects you internally as you tune into your intuition and listen to where your body is asking to be opened up. On the flip side I wind down well with meditation: a rotation of consciousness usually sends me to sleep immediately.

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Apart from the usual plane trips etc, the earliest I've ever woken is 3:45 am on a vipassana meditation retreat for 10 days. The best place I've ever woken is Obonjan (obviously!) a very special island in Croatia - I am there for work, but I love this job!

One thing I need to do more of in the mornings is slow down! I do everything with a little too much haste. Something I need to do less of in the morning (and this applies to the whole day) is look at my phone. My best piece of morning advice would be to find what works for you. We are all different: take a few weeks to try an idea out to really feel its effect. A small step may have big pay offs. Go slow and don't implement six things at once - it will be unclear which really makes the difference to you."

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We'll be joining Pip on Obonjan Island this weekend until the 23rd August for a series of Wake Up Well™ workshops - there's still time to book your tickets... 

. WAKE UP WELL GUIDES . SELF DISCIPLINE .

If you've been following our Wake Up Well™ series, you'll have already seen some of the inspiring morning videos from Steffy WhiteTara Stiles and Annie Clarke to help start each new day with positivity and light.

This week, we're turning to Olympic gold medalist Kerri Walsh Jennings who shares her rules for self discipline with lululemon.

. WAKE UP WELL AT OBONJAN .

It's fair to say that the Summer thus far has been a bit of a washout; besides that one glorious week in June, the sun has come and gone quicker than you can say 'beach?'. Whilst we're still hopeful for a scorching September, we'll soon be packing our bags to join Obonjan islanders for a week of wellness.

Located just off the south Croatian coast between Split and Zadar, Obonjan island plays host to a two-month long creative programme of wellness, music, art and food. Previously uninhabited, the island was revived last year as a destination for festival-goers seeking more than just good music and guaranteed sun.

Alongside traditional festival activities such as live music (from the likes of Gilles Peterson and Roy Ayers) there's a huge emphasis on wellbeing, with guests encouraged to make the most of their natural surrounding. Excursions to local beauty spots, talks with wellness experts and on site restaurants serving fresh, organic produce are just some of the events planned.

We'll be waking up islanders from the 19th - 23rd August with a series of morning workshops including yoga and sunrise walks. Fancy taking a break from the daily grind? Find out all the information you need on the Obonjan website here.

. WHERE WE'RE WAKING . CPRESS .

We'd like to think that when it comes to eating well, we've got it pretty sussed. We buy organic where possible and steer clear of processed foods in favour of natural, wholesome ingredients. One of our newly-discovered favourite cafés that also holds this sentiment is CPress on Fulham Road who are proud to serve 100% certified organic food.

Acai Bowl
Jedi Milk

With grey-washed walls, stylish fixtures and a smattering of succulents, CPress is cool without feeling pretentious - the perfect place to kick back and enjoy your breakfast in peace; for those days you don't have time, everything is available to takeout. Win win.

For a filling, nutritious breakfast we love the Açai Bowl topped with fruit and homemade granola; it's fresh and light but the portions are enjoyably generous (and kept us going until gone lunchtime!). In need of your morning caffeine fix? The iced coffee made using almond or coconut milk is delicious BUT it's CPress' selection of smoothies, cold pressed juices and dairy-free milks that keep us going back for more.

Our current favourite is the Apple Ginger Bomb booster shot. Despite it's appearance, this punchy little fella is packed with antioxidants and is great to detoxify and invigorate the body first thing. Others we love include the Recovery Lemonade (lemon, grapefruit and blue algae) and the True Love (carrot, lime and ginger) for refreshing, nourishing hydration.

Next time you're in West London, make time for a detour from Kings Road and give the cafe a visit.



 

. TOP 10 . SUBSCRIPTION BOXES .

From books and booze to flowers and undies (yes, really), subscription boxes leave no stone unturned when it comes to delivering the best products directly to your door. Monthly boxes are a great way to discover new brands and are often full of surprise goodies; it's a simple concept: you pay a monthly fee and every four weeks a box filled with treats lands on your doorstep. 

Over the past couple of years, more and more have launched so to help you pick one that works best for you, we've selected some of our current favourites.

Fitty London
For: fitness
Cost: from £29
Fitty is a monthly health and fitness subscription box for both men and women, that helps you discover the best nutritional foods and products to power your workout and replenish your body.

FITTY

FITTY

AEVI

AEVI

Aevi
For: wellness
Cost: from £6
Though not technically a subscription box, we love Aevi's seasonal offering of natural and organic products. By providing a hand-picked selection that supports a strong community of artisan brands, Aevi takes the guesswork out of purchasing wellbeing goodies. Find our exclusive Qnola x Aevi limited edition wellness blend here

LoveLula
For: natural and organic beauty
Cost: from £13.95 per month
LoveLula is a great way to discover and try the different natural beauty brands from their online store; perfect for when you're feeling indecisive or if you're not sure where to begin on your natural beauty journey.

LOVELULA

LOVELULA

LUCKY DIP CLUB

LUCKY DIP CLUB

Luckydip Club
For: young feminists
Cost: from £6 per month
Lucky Dip Club are passionate about supporting and encouraging independent creativity with monthly 'lucky socks' and 'happy pins' deliveries. A subscription will also gain you access to the Girl Planet community where you have the opportunity to meet interesting, likeminded women.

LifeBox
For: healthy foodies
Cost: from £22.95 per month
Lifebox delivers the latest 'super' health foods and refreshments, providing a convenient and affordable way of discovering new and delicious wholefoods.

LIFEBOX

LIFEBOX

SOURCEDBOX

SOURCEDBOX

SourcedBox
For: healthy snacks and treats
Cost: from £18.95 per month
SourcedBox is a snack delivery service designed to make healthy living simple; healthy snacking doesn’t have to be hard, which is why they only include snacks made from simple, natural ingredients. 

Abel & Cole
For: organic fruit and veg
Cost: from £13.25 per week
Abel & Cole work with small family farms and artisans to deliver weekly boxes of organic and ethically sourced fruit, veg, meat and more. They've been around for 28 years, so you know you can trust their seasonal selections.

ABEL & COLE

ABEL & COLE

MINDFUL CHEF

MINDFUL CHEF

Mindful Chef
For: healthy recipes and fresh food
Cost: from £6 per meal
Mindful Chef is a healthy recipe food box designed to help you lead a healthier life. Recipes are based on innovative uses of fresh vegetables, they're always gluten-free and dairy-free and they never deliver bread, rice or pasta.

The Vegan Kind
For: 100% vegan lifestyle and beauty
Cost: from £10 per month
The Vegan Kind delivers not only food and drink products, but everything you could need for a vegan lifestyle. Each month you'll receive 5 - 8 of the most exciting cruelty free products, saving you time and effort trawling the supermarket for animal-friendly goodies. 

THE VEGAN KIND

THE VEGAN KIND

ACTIVE MONTHLY

ACTIVE MONTHLY

Active Monthly
For: fitness
Cost: from £11.99
Active Monthly delivers fitness products ranging from healthy snacks, protein supplements, post workout body-care and free gym passes. A subscription will also provide exclusive fitness and nutrition tips from industry professionals.

. RECIPE . ONIST CRISPY CHOCOLATE SQUARES .

We've teamed up with the gang at Onist who have created this tasty recipe featuring their tasty vegan avocado chocolate pots and our quinoa granola. Made using just 5 ingredients, these more-ish chewy raw chocolate squares are vegan, gluten-free and free from refined sugars for a nourishing afternoon treat.

INGREDIENTS
50g Qnola (any flavour)
75g dates
125g almond butter
60ml maple syrup
1 Onist pot (dark chocolate or salted caramel)

METHOD
1. Line a baking tray with greaseproof paper and soak the dates in boiling water for ten minutes.
2. Drain the dates, add the almond butter, maple syrup and dates to a food processor and blend into a thick mixture.
3. Stir the mixture into the Qnola.
4. Press into the lined baking tray and freeze/refrigerate until set.
5. Spread the Onist pot onto the Qnola base and sprinkle with Qnola.
6. Store in the refrigerator and slice into squares when ready to eat.

. WAKE UP WELL GUIDES . MORNING RITUALS WITH STEFFY WHITE .

This week, yoga teacher Steffy White talks you through some simple tips to help you Wake Up Well™ feeling stress free and full of positive energy to take on the new day.

. GET OUTDOORS .

Longer evenings means more time to spend enjoying the weather (when it's not playing hot and cold) and making the most of your surroundings. Local parks and communal gardens are a great - and free - place to host a picnic and soak up some Vitamin D (if the sun stays out!).

One of our favourite things to do in Summer is pick and park, get some friends together and enjoy a communal feast. Bring a selection of nibbles (our Savoury meal topper is a perfect picnic snack) and a frisbee for a simple, cheap and fun day out. Here are some of our top al fresco spots in London:

LONDON FIELDS // HACKNEY
- Good for: public BBQ's, the conveniences of Broadway Market and the Lido

London Fields

London Fields

Bonnington Square

Bonnington Square

BONNINGTON SQUARE GARDEN // VAUXHALL
- Good for: families and escaping the hustle and bustle of city life

HOLLAND PARK // KENSINGTON
- Good for: stunning scenery at Kyoto Japanese gardens

REGENT'S CANAL
- Good for: kayaking, long weekend walks and quaint pit-stop cafe's

VICTORIA PARK // HACKNEY
- Good for: group sports such as boules and football, the gorgeous Pavilion cafe and live music

RICHMOND PARK
- Good for: bike rides, deer spotting, tree climbing and scenic river walks.

. WHAT WE'RE MADE OF . CACAO .

This week, we're exploring the powerful health benefits of indulgent but anti-oxidant rich cacao. The healthier relative of cocoa, raw cacao is made by cold-pressing unroasted cocoa beans, which preserves the beans nutritional content; cocoa on the other hand is heavily processed, roasted at high temperatures and has a lot of added sugars added to it, zapping away the natural health benefits.

Our best-selling Cacao & Cashew blend is packed with raw cacao powder and cacao nibs (made from crushed cacao beans) as well as creamy cashews, coconut palm sugar and pink Himalayan salt. It’s indulgent but staggeringly simple in its nutritive value. Here’s a brief summary of the main health benefits of this tasty Amazonian superfood:

- Unlike your regular chocolate bar, raw cacao is supercharged with magnesium. We need magnesium for almost every process that takes place inside our bodies, but namely it benefits our blood pressure, muscle function, bone density and energy production.

- Flavonoids, (not only found in red wine!), are powerful antioxidants, can help reduce inflammation and assist in our cardiovascular health as well. Magnesium has tonnes of flavonoids.

- One of the highest sources of plant-based iron known to man, cacao contains nutrients essential for muscle movement, growth, brain functionality and maintaining an active metabolism.

- Cacao contains the mood improver 'anandamide' – known as the liss molecule - which creates a feeling of euphoria.

- Cacao boosts the brain levels of serotonin, the feel good brain chemical - when women are experiencing PMS, serotonin levels drop dramatically. Another good reason to enjoy Cacao & Cashew at breakfast, lunch, dinner... The benefits of cacao are proven to boost the brain levels of calming hormones and restore feelings of well-being.

- Containing over 700 compounds and complex antioxidants found in cacao including polyphenols, it can help reduce ‘bad cholesterol’ and prevent hardening of the arteries. 

Raw cacao pretty much sums up the phrase “have your cake and eat it”, because not only is it beneficial for our health but it tastes darn good too. Make your next chocolate-for-breakfast experience count and give our Cacao & Cashew flavour a whirl.

. RESTORATIVE EXERCISES BY LOUISA DRAKE .

"I can’t imagine a day where I didn’t stretch, it’s a natural daily ritual for me. Coming from a dance background, stretching was part of the job. It felt good, increased my flexibility, which increased my range of motion, which is particularly important for a dancer. Stretching prepped my muscles pre-class, for auditions or performance and helped my body to recover post. 

However you don’t need to have a dance history to get involved. Everybody can benefit from stretching, whether you are an athlete or an office worker. Don’t be put off by the well-limbered instructors who can demonstrate advanced postures, we don’t mean to discourage you! Everybody is different and we are here to help you loosen up and find the confidence to stretch.

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Movement is hugely therapeutic and certain exercises or yoga postures affect how we feel and how our internal systems function. The liver has a very important job - it’s the body’s largest glad used for detoxification. It is responsible for purifying blood, producing bile and digesting fats. 

HOW TO STRETCH
There are several ways to stretch that can bring you body back into balance. Depending on which muscles you are wanting to focus on, there are several exercises and props to assist you. Here are some of my top tips:

TAKE YOUR TIME
Ease into a stretch or onto a foam roller. You should feel the muscles lengthen, but it shouldn’t be uncomfortable. Don’t rush and apply enough pressure to get a good stretch or release. If you are using a prop such as a foam roller, move at an inch per second and build up to moving in multiple directions. Eventually you will feel the muscles release. Slowing down your breath pattern will help keep it smooth and aid relaxation as you stretch and massage out any tension.

DON'T TIE YOURSELF IN KNOTS
When stretching you need to be gentle and don’t force anything. Remember what is right for some, may not be right for you. Focus on how it feels and not what it looks like.

FOCUS ON ONE AREA
Instead of trying to stretch the whole body, focus on a key area. Linger where it feels good and pause for a few seconds over a tight spot. 

COMMON TIGHT SPOTS
The calf muscles are a common tight spot and therefore an important area to stretch out. The gastrocnemius is the larger calf muscle and the soleus is smaller and flatter, which lies underneath the gastrocnemius. They can get tight from running, increased cardio sessions, high heels, flat shoes or bio-mechanical problems of the foot. 

An easy way to stretch this muscle is by simply using a step. Place just your tip toes on the step and release by dropping your heels off the edge. Try one heel at at time then ease both heels off. Hold for 20-30 seconds. Alternatively you can push against a wall, stepping one leg back and shifting weight onto your front leg, bending at the knee. Feel the back heel reach towards the floor for a great release. Hold for 20-30 seconds then repeat on the other side.

The hamstrings are a group of three muscles that are responsible for extension of the thigh and flexion of the knee. When the hamstrings are tight it becomes very difficult to touch your toes from standing or sitting. This tightness can have consequences elsewhere in the body and tight hamstrings can lead to lower back tension. Try using a LDM resistance band or yoga strap and push one foot into the middle of the band, flex the foot to focus into the hamstrings and the calve. Walk the hands up the band to deepen the stretch. Alternatively use a chair, table or barre to rest one leg against with your foot on the chair, table or ankle hooked over the barre. Take an easy spiral twist to lengthen the spine (opposite arm to outside knee/thigh) release centre and fully extend your leg as you hop back or push away. Start to rest your head, neck and shoulders down as you fold over and arms reach towards your feet. Take a few deep breaths in this position. Easy inhale and exhale to aid this stretch. Try using your exhale breath to slowly increase the stretch as your chest lowers towards your thigh. Hold for 20-30 seconds then slowly unfold and repeat on the other leg.

By adding these below yoga poses into your practise, you will assist your liver in functioning to its very best:

SPIRAL TWIST SUPINE - Supta Matsyendrasana
Stretch out your spine, glutes and massage out to soothe your internal organs.

COBRA POSE - Bhujangasana
This posture stretches the whole length of the spine and the transverse and rectus abdominals and neck muscles. By stretching the abdominal wall you also transfer blood flow to the liver.

FORWARD FOLD - Padangusthasana
This posture helps to calm the mind and nervous system. The hamstrings lengthen, which can help ease any lower back pain. Your liver gets a little massage from the body being folded.

YOGA INVERSIONS - headstands, shoulder stands, handstands and forward folds.
These poses increase the lymph flow by reversing it, which helps the body to rid itself from any impurities built up in different organs, including the liver.

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If you're keen to introduce more flexibility into your life then seek out a flexibility focused class, such as yoga or Pilates. Why not learn to touch your toes with me. Myself and the LDM team teach a mix of classes and events around London which are designed to introduce you to my signature moves and choreography. 

LDM Reset is a mobility class that teaches you to release and reset your body back into balance using several props & LDM Flow is a dynamic yoga-fusion class. Both will leave you feeling uplifted, relaxed and a couple of inches taller!"

Access the Method: www.louisadrake.com | @louisadrake_LDM 
All photography by Oly Barnsely

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. WAKING WITH . PANDORA SYMES OF ROOTED LONDON .

Pandora Symes is a holistic feeder and yoga teacher, and with several strings to her bow, she brings together a wide variety of lifestyle practices to guide people to live well and feel better, reassessing and managing many aspects of their lives. It's no wonder we get on so well, her approach to living well is aligned with our own, focused more on balancing several good habits, rather just balancing your diet. Pandora teaches yoga across London, is a holistic nutritionist and healer and also a life coach through her company, ROOTED London. We find out how she juggles all of her jobs and how she sets herself up to accomplish her potential each day.

"ROOTED started by hosting events, mainly in the form of supper clubs and yoga workshops which since has grown into something different. I did some catering jobs, mostly through word of mouth and people loving the food. But, after graduating from nutrition school and having mastered the healing I wanted to share as a practitioner, it’s now my sole focus.  This year also sees much more content and recipes on the site, plus opening our own living site - bricks and mortar style. It’s a very exciting time for the brand.

I used to teach yoga most mornings but given I like nothing more than waking up well, I had to reduce the number of mornings I woke up at 6am. I work mostly from home so most mornings starts with meditation for 20 minutes. I’ve tried and use all forms but Vedic meditation tends to be my go-to. Meditation is what I call my non-negotiable - no-one or nothing gets in my way! From here I’ll read the papers with a cup off tea in bed, giving my partner and I some together time before the day starts. We both like a slow start in the morning. Breakfast tends to be a smoothie or porridge, and eggs on the weekend. I then check emails for an hour and then take my dogs for a walk. I like to be back at my desk ready for the day by 10.30am.

During the week I like a good smoothie, packed full of nutrients and powders, some of which even I can't pronounce! I’ve recently been working on a lot of heart opening, both in my yoga practice and with the foods I’ve been eating. Almond butter, almond milk, chaga, oat and rose petal smoothie is seriously hitting the spot. Some days I’ll add greens, and others cacao. It really depends on my food and how I need to feel for that day; nourished, energised, cleansed etc.

Mornings on the weekends are even slower. I tend to wake and then read in bed or just chat with the animals and my partner for a couple of hours before we even decide on moving. Omelettes and baked eggs are favoured on weekends although sometimes I’ll look to create something new to add as a recipe on the site.

One thing I need to do more of in the morning is find space for my meditation. I still do it in bed. Post moving to our bigger house though I plan to have my own meditation room! When it comes to my favourite positions and postures, I tend to start in childs pose in the morning and then move into supine twists to get the digestive system going. I’ll lie on back, knees into chest and then out to the side.

The earliest I've ever woken is at 2am to get a flight. I’ve done a lot of these but generally it’s to a warmer climate so I can’t complain. My dad always used to say to me, adjust on the time zone you’re going to as soon as possible. Don't think, “but it’s X time at home”. Jetlag never used to get me as bad but I find meditating once on the flight and when I’m just about to land helps.

The first thing I see in the morning and the last thing I see at night is my love, my best friend, my soul bub. Unless he’s not there in which case, it’s the animals. We are outnumbered 3 to 2 in our house!

I wake up well with love in my heart, knowing that every day there is an opportunity to make a positive change and find more light to fill my spirit. My best piece of morning advice? Smile at yourself in the mirror and say your vision for the day repeatedly for a minute. The universe is always listening. I'll wind down well with a long bath with epsom salts and essential oils, in which I’ll do breath work and a self-hypnosis. That or sex wins every time.

I enjoy Qnola because it helps me wake up well! It’s a great gluten-free alternative and you can have it light, or add thick yoghurts to make it more filling. Tres versatile!"

. MOON JOURNAL . SUPER NEW MOON IN CANCER .

June 24th 2:31 am GMT

A Super New Moon in the sensitive realm of Cancer appears in our skies on the 24th June. As we meet the darkness of this moon, we are invited to welcome our emotions as important guides that help us to let go of what no longer serves, and welcome a new opportunity to discover our natural rhythm with life.

A super moon occurs when the moon is in its closest orbit to the earth, meaning that its gravitational pull is stronger, and just as it effects the earth’s tides so does it influence our emotions. This can result in a period of intensity, and yet if we can look within and open ourselves to explore the root of these emotions, we can experience profound transformation.

Cancer is the sign that governs our sense of home and relationships, and in this cycle we can reflect upon the sense of home we create within ourselves and how this impacts our relationships - both with ourselves and each other. As we release and let go of old emotions that have kept us in a place of stagnation, we open up space within ourselves; creating greater freedom within our lives and in turn energising and nurturing all of our relationships.

As we grow in understanding that everything is interconnected, we begin to see our relationships in a new light. Other people may trigger our emotions, and while this may not be easy, this can show us where we place expectations and demands upon others. As we turn our gaze inward we can rest our attention within the heart. From here we begin to see that we have everything we need within us. This in turn frees our relationships and brings us deeper into the true essence of our lives.

If we remain open to change, this potent super moon exists as portal to a new and exciting breakthrough. Trust and confirm your place in the heart of love, knowing that hidden within difficult times there lies a treasure waiting to be unearthed. 

Image Alexander Calder

. FITNESS FUEL .

Ten years ago, you probably wouldn't have found us lifting weights in the gym or going hell-for-leather at a boxing class. But with the fitness revolution gaining momentum by the minute, more of us are donning the lycra and powering up for a serious sweat sesh. When we work out, we're essentially breaking down muscles to allow them to grow back stronger so it’s vitally important though that we fuel our bodies properly, which, especially if Barry’s Bootcamp is your thing, can be extremely physically demanding.

It’s crucial to fuel-up pre and post work out, not only to aid recovery but also to maximise regeneration for continued fitness success. Here are a few of our favourite fitness foods to help you stay fuelled, hydrated and sustained:


Pili nuts are native to Southeast Asia, and taste like a cross between a cashew and a macadamia. The nuts are activated - they're soaked, then dehydrated to remove the naturally occurring phytates - which act as enzyme inhibitors in our bodies. Activating them also makes them easier to digest and the minerals they contain more bioavailable. Pili nuts are packed full of magnesium, vitamin E and iron - great for a busy and active lifestyle.


Maca is a brilliant adaptogen AKA a nutritive substance that raises the body's state of resistance to disease whilst remaining nontoxic to the recipient. Adaptogens increase immunity by improving the overall ability of the entire body to take on challenging and stressful situations. Maca is abundant in amino acids, phytonutrients, healthy fatty acids, vitamins and minerals - making it the perfect post workout food.


A protein powder that is also a prebiotic? Yes please! Amazonia protein powders are all 100% vegan, gluten-free and dairy-free. They contain sprouted and bio-fermented proteins, which are much easier to digest than your standard whey or pea protein as well as spices known to aid digestion and boost metabolism. They are free of sugar and don’t have any of the thickeners or chemical nasties that are prevalent in so many protein powders.


Probably better known for their nut bars, Pulsin's offering of natural, vegan protein powders couldn’t be more up our street. The 100% brown rice protein is great for blending into smoothies or porridge and has a mild flavour, allowing you to add it to pretty much anything without the artificial, vanilla whey flavour often associated with protein powders. It contains all 8 essential amino acids and so is perfect for a post work-out re-fuel.


Speaking of smoothies, what better way to add natural goodness and nutrition to a smoothie or healthy breakfast than with Plenish's dairy free m*lks. Our new favourite is their 100% organic Coconut M*lk which is abundant in lauric acid - a medium-chain fatty acid that provides a readily available source of energy for the body with essential nutrients to help repair and regenerate muscles.


Kombucha is a fermented drink make from green or black tea, natural sugar and a SCOBY (Symbiotic Culture of Bacteria and Yeast). It might sound slightly overwhelming, but the result is a deliciously flavoured, slightly effervescent drink that helps to put tonnes of beneficial bacteria into our bodies. Good gut health means more serotonin production (the “happy” hormone), better digestion and increased energy.


Similar to kombucha, kefir can be made using milk, water or coconut milk. Again, a culture of beneficial bacteria is used to gently ferment the milk or water, leaving you with a yoghurt-like drink that’s bursting full of good bacteria. Big retailers are cottoning on to the amazing benefits of kefir yoghurt and you can now find it not only at Whole Foods but stocked in mainstream retailers too.


Matcha speeds up your metabolism so that your body not only becomes more efficient at producing energy, but it also means that we burn off the calories we consume in food faster; great news for anyone wanting to look and feel great for summer. Matcha is also full of antioxidants to help fight off free radical damage and signs of ageing.

. FIND YOUR FLOW . LONDON .

When it comes to waking up and winding down well, there are few things we love more than practising yoga to cleanse the mind. Yoga is the ultimate activity for time poor people with limited space and resources. From your living room floor to group sessions at a studio, it's not hard to find somewhere in the city to practice.

A beautiful practice for the body, mind and spirit, yoga originated in India over 5,000 years ago and is now celebrated the world over. Welcoming people of all ages and skill levels, yoga is designed to help improve flexibility, strength, stamina and to balance the mind.

Wednesday 21st June marks International Yoga Day and whether you’re a beginner looking to start regular practise or a devout yogi, there are various places across London to get your yogic juices flowing. Here are a few of our favourites:

Hotpod Yoga // Good for: getting sweaty with deep stretches for all skill levels

Down To Earth // Good for: studio ambience and inspiring group workshops

TriYoga // Good for: range of classes, welcoming cafes and locations across London

Detox Kitchen // Good for: dynamic pilates & vinyasa flow with some of our fave instructors including Pip Roberts & Louisa Drake.

Indaba // Good for: range of classes and in-house treatments

Yoga Home // Good for: community vibe and attentative teachers

Yoga Haven // Good for: hot yoga and locations across the UK

Fierce Grace // Good for: variety of classes to suit every skill level

If you aren’t able to indulge in a studio class, there are various at-home practices we also love – head over to YouTube to flow through some sequences with our favourites, Adriene or Tara.

. WHERE WE'RE WAKING . T&SHOP .

We don’t know about you but one of our favourite weekend pursuits is a lazy browse of the shops followed by an indulgent brunch, or breakfast followed by browsing – whichever way takes our fancy.  At our newest favourite spot, T&Shop in Newington Green, you can roll all of that into one as owner Emily serves up delicious food alongside an unparalleled homewares shopping experience.

For breakfast we're loving the nutty granola and fruit compote and the incredible choice of homemade jams and nut butters on sourdough toast or gluten-free millet bread. The coffee is pretty special too, T&Shop are masters of matcha and putting a twist on your regular flat white with their choice of alternative milks. T&Shop has a lovely local vibe to it and it’s a great place to hang out with a book or your laptop, having lunch or catching up with friends.

The hummus and spiced muhammara (walnut and pepper dip) on toasted seed sourdough is our go-to for lunch, and there’s always an array of freshly baked brownies, granola bars and gluten-free cakes made in small batches every morning. If you’re just nipping in for a spot of shopping and a smoothie as you browse, we recommend the spinach, apple, ginger, turmeric and cinnamon.

As you can imagine, with a name like T&Shop, there are various loose leaf teas to choose from if coffee isn’t your jam; from fennel to buckwheat, chilli and chai to rose earl grey and your standard (but well loved) builders tea.

The shop itself has a great edit of jewellery from local and independent designers, rugs, blankets, Nordic slippers, copper cutlery, marble tableware, amber glass bottles, metal lampshades, succulents and cacti…the list goes on.

So when you’re next in the mood to kill two birds with one stone, we’ll see you at T&Shop.

. SUMMER TREATS FROM SKIN & TONIC .

To celebrate the glorious Summer weather, we've teamed up with one of our favourite natural beauty brands Skin & Tonic for a beautifying giveaway.

With every Qnola Life candle purchase made until the end of July (while stocks last), we're giving away a bottle of Skin & Tonic's detoxifying Gentle Scrub - worth a combined total of over £25.

Wake Up Well & Wind Down Well candle - Our Wake Up Well candle is made with Cedarwood & Amyris and is aimed to help you feel focussed, centered, calm and mentally energised whilst our Wind Down Well candle is made with Ho Wood Oil, Ylang Ylang, Bergamot & Clary Sage aimed to reduce stress and encourage relaxation at the end of a busy day.

Skin & Tonic - Wake up well and start each day with an Oat, Rosehip and French Pink Clay face scrub. Gently detoxifying, it’ll leave your skin feeling soft and nourished - just the ticket for dry, sun soaked skin.

Simply purchase either our Wake Up Well candle or Wind Down Well candle (until stocks last) and we'll do the rest!

. WAKING WITH HOLLY ALLENBY FROM THE ACEY .

WAKING WITH HOLLY ALLENBY

THE ACEY

What do you think of when you think of sustainable fashion? Vegan shoes? Pleather? Shapeless and colourless hemp dresses? Although animal and earth-friendly goods are (finally) becoming increasingly popular and respected, there is still a very limited selection of actually wearable options that fit this description. Holly Allenby, founder of The Acey, is on a mission to change that. The Acey is an online shopping destination for style with purpose that stocks independent and honest women’s wear that we believe are doing business better by sourcing and producing products responsibly. Read on to find out more about the morning routines that drive her energy behind running a business and her constant passion for making a difference.

"My work day usually begins with checking the news, my emails and social media in bed. Then I put the kettle on whilst en route to the shower, for a simple cup of hot water and lemon. This morning I did not go on the run I was planning to go on, had a shower, a glass of hot lemon, made scrambled eggs with smoked mackerel and rushed out the door to the studio which is just around the corner. Tomorrow morning I will have a breakfast meeting at 8.30am in Central London - so will be up and out by 7.30am to venture from East London!

My essential breakfast items include said glass of hot water and lemon, eggs, avocado, tabasco sauce, along with a green juice from time to time, if I'm feeling particularly rundown. Breakfast is my favourite meal of the day so this is what gets me out of bed! I won't Wake Up Well without a good breakfast. I love Qnola because it’s uniquely delicious and can be added as a topping to so many things. Other than the Ginger + Goji one, I love soaked chia seeds as a healthy breakfast option - made with either in water or nut milk. It's not the most indulgent option but it feels so healthy. For something more indulgent, I love smoked salmon with scrambled eggs.

One thing I need to do more of in the mornings is stretch and exercise - story of my life! I really want to start integrating exercise into my daily life so it doesn't feel like such a chore, but at the moment it sits toward the end of my days, if and when I can fit it in. I love ending the day at Tempo pilates - just opposite my studio.

The earliest I've ever woken up is probably to catch a flight. I love it though, waking up at 3am in the dark always feels like an adventure! The latest I've ever woken up was last Christmas, back in my hometown of Hull. I didn't wake up until midday which is so out of character, but I think it was literally my body shutting down after such a busy lead up to the holidays.

The best place I've ever woken is my Mums house. Although I now live in London, that will always be home.

My ideal morning in London would involve waking naturally with no alarm set. I'd go out for a big breakfast locally at either E5 Bakehouse, Tiosk on Broadway market.

My morning advice? Always a glass of hot lemon & don’t click sleep on your alarm!"

. WAKE UP WELL GUIDES . BIKINI BODY WORKOUT WITH KAYLA ITSINES .

If you know us well, you'll know by now that we believe living and feeling well each day begins with waking well. And if you know us really well, you'll know that, although we love breakfast, we believe that waking up well is influenced by more than just your morning meal choices. From enough sleep, meditation, exercise and gentle morning stretches to natural beauty regimes and coffees, teas or tonics, there is a variety of things you can do in the morning to enhance your mental and physical potential for each day. To support and inspire, we're introducing Wake Up Well Guides - a series of useful videos to assist and inspire your morning routines. If you don't have time for a gym class or can't afford a private meditation session, you can benefit just the same from the comfort of your own home.

This week, be inspired by Kayla Itsines's full-body workout, and whip yourself into shape in under half an hour - no gym or kit required.