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Interview with Under Her Roof Author A.A. Chaudhuri  

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I’m fascinated (and impressed!) by your many high-flying careers. You have been a pro tennis player and a lawyer before becoming a writer. Would you say you’re a Type A person? 

That’s very kind, thank you! I would say I’m a mixture of Type A and B! I am a naturally competitive, driven and disciplined person. I enjoy working hard and putting a hundred per cent into whatever I do. That’s the good side to being Type A! On the downside, I can put a lot of pressure on myself and find it hard to switch off which I know isn’t great for my health and stress levels! Having said that, Type B people are known for their creativity and for being good listeners as well as being quite shy, which fits my personality too, and which is why I never really enjoyed law which was ultimately too dry for me, as well as being the type of cutthroat environment in which the more vocal, pushy personalities tend to flourish!

2. How do you think your past careers influenced your writing?

Although things didn’t work out for me with both tennis and law, both experiences gave me valuable life experience. All writers are great observers of the world around them, and I truly believe the more life experience you have the more authentic and rounded your writing can become, and that you willbe influenced by the people and situations you encounter, even if subconsciously. Both careers made me a stronger, more disciplined, resilient and focused person, which is what you need to be if you’re going to succeed as a writer. I had to be very disciplined playing tennis, and I feel this has helped with my writing in managing my time and making deadlines. The same goes for law which requires a methodical, organised approach and rigorous attention to detail, all of which are necessary traits in crime writing. My first two books in my Kramer & Carver thriller series – The Scribe and The Abduction – are set in the legal world, and Idefinitely drew inspiration for these from my time working in that environment, in terms of the setting, the legal aspects, the culture and the characters! Although I never practised criminal law, The Scribe is largely inspired by my time as a law student at the then London College of Law where I studied and took exams in seven legal subjects, including crime. These subjects form a crucial part of the plot, with the murderer killing in line with a pattern corresponding with the legal syllabus. Also, although none of my books feature characters based solely on any of the people I came across whilst playing tennis or practising law, there’s no doubt I’ve drawn inspiration from some of them. I tend to write about the darker side of human nature, and I definitely came across some of life’s more ruthless, dubious characters both as a tennis player and a lawyer!

3. Can you tell us about your publication journey?

My journey was not unlike that of most writers: long, arduous, at times soul-destroying, but ultimately rewarding! I started writing in 2010, andended up self-publishing a couple of women’s fiction novels in 2012/2013 having had no luck getting an agent. It took me five years to get my agent, Annette Crossland (in that time I had a rather upsetting agent experience which very nearly broke me!), and then another three years to get my first publisher, Lume Books. This, despite working non-stop on my books for eight years, editing and refining them until I practically knew them off by heart and had almost given up hope they’d ever see the light of day. I’ve faced a lot of rejection over the years, come close to offers from several of the big five publishers (which can sometimes be more heart-breaking than a straight ‘no’) and shed numerous tears during that time. But I kept going, kept honing and refining my books, hoping that one day I’d catch a break. I know that my story is no different to hundreds, if not thousands of authors out there. Writing is a tough, competitive business, and you need a thick skin to cope with the inevitable setbacks you will encounter along the way. The overnight successes are few and far between and you can’t let the turndowns get to you.Being a highly subjective industry, with so many variables, getting a publishing deal is akin to winning the lottery! When my Kramer and Carver books were published in 2019, nine years after I first started writing, it was such a great feeling knowing my work was finally out there being read! Then, in February 2021 I signed a deal for two psychological thrillers with Hera Books, and I suppose you could call the first of those – She’s Mine – my breakout book. It’s funny to think it was the eighth book I’d written (back in 2017) in all the time I was trying to get published, and took three years of submitting to get picked up. I am so grateful to Keshini Naidoo for loving She’s Mine and having faith in me. Hera have been fantastic to work with, and I suppose having struggled for so long to get my foot in the door it made me appreciate even more the incredible opportunity to work with such a phenomenal editor like Keshini. Having struggled for so long, it’s also rather incredible to think I have just finished my fifth psychological thriller for Hera, and for this I owe so much to my agent, Annette Crossland, who never stopped believing in me. Her support really kept me going through the ups and downs, as did immersing myself in my writing. I’d strongly advise all aspiring authors to start the next book when on submission. Like any skill, the more you write, the better you become at your craft, and you never know, the next book you write may just be the one that gets picked up. Writing also helps you to stop constantly checking the inbox for that magic ‘yes’!

4. You have written a lot of books. Which one is your favourite?

I would have to say that of all seven, Under Her Roof is my favourite so far, closely followed by She’s Mine. I think She’s Mine is unique in the way it is written from nine perspectives – which is quite a tricky thing to manage (!) and I’m quite proud of the twists, especially the end twist which no one has guessed so far. I suppose Under Her Roof tips the balance because of the creepy, claustrophobic vibe I’ve hopefully managed to generate, and which I feel really typifies the classic psychological thriller. Being stalked is something I think most of us fear, and is a subject I feel lends itself well to the tension, and mind games that exemplify this genre.This book is also a change from my other psychological thrillers in that there are largely only two points of view, and I really worked hard on the characterisation and chemistry between Seb and Adriana, both of whom are probably my most sympathetic of protagonists to date. Not only do they share an artistic connection, they are also drawn to one another by their mutual loss and grief. Both perfect examples of what we all are as human beings – fallible. Two people with troubled pasts and terrible secrets that haunt and entangle them in a never-ending cycle of sadness, guilt and fear. I hope this makes them more likeable and sympathetic, particularly when they find themselves at the mercy of the person who’s watching and tormenting them, and whose intentions remain unclear.

5. You have an amazing career. What are your future writing ambitions?

Like most writers, it would be a dream come true to see a book of mine adapted into a TV series or a film. Many readers have said my books would adapt well to the screen, so I am keeping my fingers crossed for that wish to come true one day! Obviously, it would be amazing to have a Sunday Times bestseller, while winning a prestigious writing award is also a long-held ambition of mine. More than anything, though, I just hope I can keep on producing high quality addictive books that entertain and bring people joy. I’d also like to finish and see published the third in my Kramer and Carver series, and find a publisher for two standalone action thrillers I wrote back in 2013 and 2016, featuring gutsy female lawyer lead protagonists. I’m really proud of those books and it would be wonderful if they could see the light of day.

6. I loved Under Her Roof. Can you tell us about the inspiration behind it?

Thank you. I like to write about ordinary people and everyday situations we can all relate to in our own lives, but which necessarily take a darker turn. Thrillers are, after all, about what goes wrong! The relatability is what makes the psychological thriller genre so compelling, with the landlord/tenant relationship being a perfect example of this, and one I felt inspired to write about. Many of us will have been tenants at some point in our lives, some of us even Landlords, and in fiction this set-up has the potential to take a particularly dark turn because often, each party will be a total stranger to the other, thereby evoking all sorts of frightening scenarios in the Machiavellian minds of thriller authors like myself! ‘Stalking’ is another ‘real’ issue I was keen to explore. Rather sadly, it’s something you often read about in the newspapers these days, but at the same time, there’s something strangely compelling about it, probably because it’s so creepy and something we all fear. Likewise, living in a world where we freely and religiously expose our lives to perfect strangers on social media, along with the idea of ‘Big Brother’ watching, I thought it would be intriguing to weave this into a Landlord/Tenant story and the sheer feeling of powerlessness, claustrophobia, panic and fear it can induce.

In terms of setting, I was inspired to choose Hampstead to base the book in, having lived in the North West London area for over a decade, first as a student and then later when I became a lawyer and, later still, a mother. Although I could never in my wildest dreams have afforded to live in Hampstead, I remember taking long winter walks around Hampstead Heath with my flatmates in my student days, marvelling at the area’s mansions with their stately gates, and then in later years pushing my son around in his buggy with my NCT friends. It’s a very quaint, pretty, affluent part of London, where a person should feel incredibly safe. But of course, this is not the case for my two main characters – Seb and Adriana – and therein lies the dramatic irony I wanted to convey. The idea that appearances can be deceiving, and that just because you live a beautiful house in an extremely wealthy area, you aren’t necessarily safe! 

7. I also adored The Final Party and it was set in glamorous Italy. What other locations do you have your eye on for future books? 

Thank you! I always wanted to write a thriller set abroad. For one, it’s nice to be able to transport myself and my readers to another country, preferably somewhere hot and idyllic (!) especially when the weather is bad here. Basing a thriller in a sublime setting can often prove more impactful because the characters are not necessarily anticipating danger or threat but rather, a blissful, stress-free escape, only to find themselves thrown into nightmarish circumstances, often in isolated locations, thereby ramping up the tension and intrigue! I chose Sorrento because it’s an area I’m very familiar with, having holidayed there many times as a child and got married there. I’ve visited other parts of Italy too – it’s hands-down my favourite country – and I’d love to set a book somewhere like Venice or Rome because they are such fascinating, beautiful cities, with a myriad of amazing landmarks and places to hide, not to mention a labyrinth of narrow, cobbled streets to be chased down! Sadly, though, I fear Dan Brown got there first! I travelled all over the world playing tennis, and many of those locations would also make for interesting settings, as would India where my father is from, and with which I share a strong affinity.

8. You explore the dark side of human nature. What draws you to it?

Because it’s fascinating, albeit in an unnerving way! When I think about psychological thrillers, the words dark, sinister and twisty come to mind, along with a feeling of dread, tension and constant suspense, and not being able to trust what you’re being told. This is largely why I’m drawn to write about the dark side of human nature – by definition it helps fulfil those elements we deem the hallmarks of a good psychological thriller in a way writing about people’s good side would not! Focussing on people being kind and honest with each other would be far less interesting than having characters who lie and keep secrets from each other, the latter being a situation which leads to feelings of guilt, shame and conflict and which in turn, ramps up the tension. After all, readers want to feel intrigued and on edge, not comfortable! I love the way psychological thrillers explore the psychology of the human mind, how and why seemingly good and law-abiding people can commit the most heinous of crimes, whether it stems from their upbringing, or a particular wrong that’s been done to them. They prompt us to consider the darkness in ourselves as well as others. As fallible human beings we are all susceptible to the darker side of human nature – sentiments like envy, lust, greed, revenge – and I love to explore this phenomenon through issues, relationships and situations we can all relate to, and feel a connection with. Themes like friendship, marriage, motherhood – ones that strike at the core of human existence and therefore cut close to the bone.

9. What is your writing routine?

As mentioned, I’m quite a disciplined, focussed person by nature, and routine is important for me as far as my writing goes. I get up at 6.30 a.m., drop both my sons off to the bus stop around 7.15 a.m. Then I come back home, have breakfast and do some form of exercise for around an hour. I guess exercise is something that’s very much ingrained in me since my tennis days, but now it’s more important to me from a mental health perspective. It helps relieve any stress I might have and gets my brain in gear for the writing day ahead! Then, bar any appointments/errands I might have, I’ll sit down at my desk and barely move except for tea and lunch breaks, until it’s time for the boys to come home around five. If I’m in the middle of writing a book, I’ll try to get at least 2,000 words down. If I’m editing, I’ll spend all day working on that. In short, my time will be devoted to either working on my current book, doing book promotion/articles like this, or editing/researching, or a mixture of everything! I’ll invariably do a bit more work once the boys are back from school and settled but unless I’m under pressure to meet an editing deadline I rarely work beyond 7.30/8 p.m. because that’s have dinner and collapse in front of the sofa with a great thriller/drama series time! I would rather make up the time on weekends than work into the night. I did enough of that as a lawyer and, in any case, I am much more productive in the day!

10. What advice do you have for other writers? 

Become a writer because it makes you happy and you can’t imagine doing anything else! Rejection is inevitable in this industry – overnight successes are few and far between – so you really have to LOVE writing and must never stop believing in yourself else the turndowns will break your spirit. If you have talent and work hard, you will get there. You may not become a Sunday Times bestseller but you will get published, and people will eventually read your books, which is the greatest feeling, as is the first time you get to hold your published novel. Writing is a highly subjective business, and you need a thick skin to cope with the inevitable rejections, setbacks and criticism you will encounter along the way. It’s important to surround yourself with people who believe in you, as well as you believing in yourself. Also, focus on perfecting your craft and write what comes naturally to you, rather than writing what you think is on trend. It has to come from the heart, rather than a forced process readers will see through and therefore leave you open to criticism. Make sure you read widely too, as you can learn so much from other writers, and be inspired by them. It’s also a good idea to be active on social media, not just as a means of connecting with the reading and writing community, but because it’s an invaluable way of getting your name and work out there. I’d also advise asking other people you trust to read your work because it’s so easy to get so caught up in your story, you lose perspective, and so having the benefit of a neutral eye can prove invaluable. In terms of submissions, I’d say do your research and tailor them accordingly, be polite and make sure you have a strong hook for your novel that will make it stand out in a crowded market. Practically speaking, when it comes to writing your book, I’d advise aspiring writers to focus on finding a time and place that works for them as everyone is different. Wherever and whenever you choose to write, it’s important to cut out distractions, to get the nuts and bolts of your book down, then go back and refine! The most important thing is having a basis you can work off, with the finessing coming in the second and third draft. 

Interview With In the Shadows of Love Author Awais Khan

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  1. When did you first want to become a writer?

Funnily enough, it didn’t happen until I was in my late teens. I have always been a lifelong reader, but it wasn’t until I was in college in Canada that I finally realized that publishing was actually an industry (we don’t have a publishing industry in Pakistan). I started to look – really look – at how the industry worked and that started inspiring me to write my own book. I started seeing myself as a published author. 

  1. You live in Lahore. How does that inspire your writing?

Lahore is in every aspect of my writing. I think, feel and breathe Lahore. There’s a popular saying in my part of the world ‘One who has not seen Lahore has not been born’, so you can quite imagine the kind of impact this city has on my writing. Lahore features heavily in all my books, and it wasn’t until I started writing Someone Like Her, which is partly set in London, that I realized how easy it was for me to write about Lahore, because I really struggled to bring London to life in my novel. Having said that, I have a very complicated relationship with my city. Just like in any relationship, there are good days and bad days, but I would be lying if I said that the city didn’t inspire my writing. Lahore is the very essence of me. Lahore is like for me as Paris was like for Ernest Hemingway – a moveable feast.

  1. You have written four novels now. Do you feel like a veteran now?

Hardly. If anything, I feel like things are getting more and more difficult. People tell me that I’ve made it, but they don’t know just how terrified I really am most of the time about failing. With each book, reader expectations rise, and after a point, the pressure sort of gets to you. However, while the insecurity never really goes away – it shouldn’t really, as it keeps us grounded – I have to say that I am getting slightly more confident about my writing. I may be having doubts, but somewhere at the back of my mind, there’s a small voice that says, ‘You’ve written something good. All it needs now is that one big push, that one final edit.’

  1. How did your first success come as a writer?

Success depends on one’s definition of success. Success can be selling a million copies of your book, but success can also be critical acclaim or positively impacting the life of even one reader. I first started writing In the Company of Strangers back in 2012, but it wasn’t until 2019 that it was published. During that time, I amassed a significant social media following, and since I naturally love to support my fellow authors, by the time my debut came out, it was an instant success with everyone I knew clamouring to buy a copy to support me in turn. The book went into reprint before it was officially out and also ended up becoming a national bestseller in Pakistan. However, it wasn’t until No Honour was published that I understood what it was like to be reviewed in major UK publications, and perhaps it was the topic, but No Honour ended up doing phenomenally well everywhere. In many ways, it was bigger than In the Company of Strangers. 

  1. What’s your writing routine?

My writing routine is all over the place. I suffer from writer’s block a lot when I’m in Lahore, and have frequently flown to London in the past just to finish writing my book. Being a writer in Lahore is not easy. Since there isn’t a publishing industry here as such, the environment here isn’t conducive for writing. A lot of people here disregard your efforts as a writer, thinking that whatever you’re doing has no value. All of it affects your self-esteem and motivation. Despite all of that, I try to be regimental about my writing, spending a few hours in my favourite café in Gulberg five days a week. It does bring some structure to my day and allows me to complete writing tasks that would just get delayed or put off otherwise. When in London, I like to write early in the morning and then in the afternoon too, preferably in a favourite café of mine. 

  1. Do you have a favourite of your books?

I feel that just like kids (not that I have any), one cannot have a favourite book. I’ve spent a lot of time with each of my books and they’ve all uniquely contributed towards my journey as a writer. However, if forced to choose, I would probably say No Honour, because I spent over three years researching and writing that book and it remains very close to my heart. 

  1. Tell us about The Writing Institute. 

I set it up back in 2016 when I realized that there were absolutely no creative writing courses available in Pakistan. Initially, a lot of people laughed at me, saying that nobody would be interested in something like this, that writers didn’t even exist in Pakistan. Yes, my courses did struggle at first, but as word got around, more people started joining them and since then, over 10,000 people have taken courses with The Writing Institute. Today, the institute prides itself on providing the best online and in-person creative writing courses in Pakistan at the most affordable prices imaginable. 

  1. What is your top creative writing tip?

My top tip for any aspiring writer is to never give up. This is a very subjective industry, and what works for one would probably not work for another. Never stop believing in yourself. Deep down, we know just how good our work really is. Don’t let anyone tell you otherwise. If someone is giving you proper critical feedback that can be used, then listen to them, but if someone is disparaging your work just for the sake of it, don’t listen to them. Similarly, be very wary of people who praise your work to high heavens. Just believe in yourself, in your talent, and don’t let the rejections get you down. Have the skin of an alligator’s. 

  1. Tell us about your new book.

I am very excited about my next book called In the Shadows of Love. It is the sequel to my debut In the Company of Strangers. The story moves twelve years into the future and Mona is now in her early fifties. She and Bilal have weathered the storm of infidelity, with Bilal embracing the son Mona had from her affair. Although on the outside, it seems that Mona has everything, and that every single day of hers is the same, with glittering parties and society events, things are not how they seem. Her perfect world is forever changed when the first message arrives. Will the secrets of Mona’s past threaten her future, her marriage and even her life?

In the Shadows of Love will be published by Hera Books in October, 2024. 

  1. What’s next for you?

I have recently finished writing my first thriller, tentatively titled Her Sister’s Secret. We don’t get to see a lot of thrillers coming out of Pakistan and I really wanted to write one that explored themes of sibling rivalry, guilty secrets and toxic marriages. The story centres around Maria and Sohaib who seem to have everything they could ask for, but behind the perfect façade, their marriage is toxic and when Maria’s sister, Fareena, comes to visit, everything goes awry. 

Flaxseed for PMS Relief: 5 Ways To Say Goodbye to Monthly Discomfort

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The idea of Flaxseed for PMS relief discussed by Registered Women’s Health Nutritional therapist & Nutrigenomics Practitioner, Cara Shaw. Here Cara delves into how we unravel the potential of flaxseed in alleviating discomfort of PMS. 
For many women, the latter half of their monthly menstrual cycle can bring along a host of unwelcome symptoms collectively known as premenstrual syndrome (PMS).Unveiling the Power of Flaxseed: A Natural Approach to Alleviating Monthly Discomfort of PMSPMS is a common disorder that affects almost 50% of women of reproductive age worldwide. It’s characterised by at least one physical, emotional, or behavioural symptom, that manifests in the latter half of the menstrual cycle (the luteal phase) and resolves shortly after the start of menstruation. Symptoms vary widely but include abdominal cramping, acne, breast tenderness, bloating, headaches, mood variability, depression, and anxiety. (1) PMS has many possible underlying causes and contributing factors as to the severity of the symptoms – it will completely depend on the individual. However, it is evident that poor gastrointestinal health, unmanaged stress levels, excessive alcohol, and a diet high in refined sugars can all contribute to PMS severity. Whilst conventional approaches to PMS may offer medication, the natural approach involves making conscious dietary and lifestyle changes.
There is certainly no one-size-fits-all solution, but incorporating flaxseed into your diet may provide a natural and effective way to manage common PMS symptoms. In this blog, we’ll explore the various benefits of flaxseed for PMS, the components that make it a potential solution, its role in hormonal balance, and delicious ways to integrate it into your diet.
Benefits of Flaxseed for PMS Relief.

Source of Essential Fatty Acids
Flaxseed are an excellent source of the essential fatty acid, alpha-linolenic acid (ALA). This is a type of omega-3 fatty acid that our bodies simply cannot produce on their own, and therefore, it becomes essential to include in a diet.
Essential fatty acids play a crucial role in cellular health and reducing inflammation in the body. By improving cellular function, protecting cells from oxidative stress (aka damage), and inhibiting inflammatory mediators; they can help to modulate PMS symptoms, particularly those associated with discomfort and pain, such as abdominal cramping. (2)

Digestive & Microbiome support
Flaxseeds are an excellent source of soluble and insoluble fibre which can serve directly and indirectly to support PMS.
Insoluble and soluble fibre in flaxseed can directly support common digestive symptoms of PMS such as constipation and bloating, by adding bulk to stools and increasing bowel motility, thus relieving abdominal pressure.
Flaxseed can indirectly support PMS via the microbiome and its role in hormone detoxification and elimination. Oestrogen goes through a detoxification process in the liver where it becomes ready to be excreted. Once this happens, oestrogen enters the bowels. If gut bacteria are not optimal, enzymes can allow oestrogen to be re-absorbed into the circulation, playing havoc with the balance of sex hormones, and increasing the likelihood of PMS symptoms. Including flaxseed in the diet, can help to alleviate this problem, by re-establishing a healthy balance of bacteria within the gut microbiota, which in turn helps to support healthy oestrogen metabolism.

Positive impact on cravings and appetite
Flaxseed intake has been shown to improve carbohydrate metabolism and lower fasting glucose. During the latter half of a menstrual cycle, blood sugar levels naturally increase, so flaxseed intake can be a nice adjunct to help ease off some of side effects of blood sugar spikes e.g. increased cravings particularly for sweet foods. Additionally, the soluble fibre from the flaxseed helps to keep you fuller for longer, so can help to reduce increased appetite, commonly associated with the week before menstruation. (3)

Natural Hormone Modulator
Flaxseeds are the richest source of lignans, a type of phytoestrogen. Phytoestrogens are a class of plant compounds that have a structure similar to the hormone oestrogen. These plant compounds contain gentle plant oestrogens that may help to restore balance if oestrogen levels are higher relative to progesterone. By gently helping to modulate oestrogen levels in the body, flaxseed may help to restore hormonal imbalances that can contribute to PMS symptoms.

Mood regulation
Hormonal fluctuations during the menstrual cycle can contribute to mood swings, irritability, and other emotional symptoms. Omega-3 fatty acids have been shown to help regulate hormones and neurotransmitters, such as serotonin, which can positively impact mood and emotional well-being during the menstrual cycle. Flaxseed consumption is a convenient way of getting in more omega-3 into your diet, especially if you don’t consume oily fish.
Flaxseed’s multifaceted nutritional profile makes it a great natural aid for helping to manage PMS symptoms. The combination of omega-3 fatty acids, fibre, lignans, and antioxidants creates a synergistic effect that addresses various aspects of PMS discomfort. Incorporating flaxseed into your diet offers a natural and holistic approach, targeting not only specific PMS symptoms but also overall well-being by supporting inflammation, gut health, and blood sugar balance.

Delicious and practical ways to incorporate flaxseed into your diet
Adding flaxseed into your diet doesn’t need to be complicated. Let’s dive into how you can practically use flaxseed in your everyday routine to support the menstrual cycle. Below are ideas that you can mix and match to suit your needs. Stick to the recommended amount of 2 tbsp per day (so pick one idea below per day) and start gradually if you’re new to high fibre foods.

Breakfast ideas
Flaxseed Smoothie Bowl: Start your day with a nutrient-packed smoothie bowl by blending your favourite fruits, Greek yogurt or kefir, and a generous sprinkle of Linwoods Milled Organic Flaxseed. This not only increases the nutrient profile of the dish, but it also adds lots of fibre to keep your blood sugar stable and your hormones happy.
Flaxseed-Infused Oats: Upgrade your morning oats by stirring in 1-2 tbsp of Linwoods Ground Flaxseed and topping with berries in season. In the luteal phase, one tends to crave more wholesome, carbohydrate-rich options and this one is a perfect option to stop you reaching for the chocolate bars mid-morning by keeping you fuller for longer.

Snack-o-clock
Flaxseed energy balls: Combine oats, medjool dates, nut butter, flaxseed, and almond milk in a high-speed blender, ready to roll into balls to keep in the freezer for a quick snack. This makes a fabulous wholefood snack that will give you the energy you need without the crash at the end.
Yoghurt combo: Add a tablespoon of flaxseed to your favourite yoghurt and serve chilled as an afternoon snack to prevent an energy slump. The protein and fats will help to give you a boost and a good dose of omega 3 to help your mood.


Main meals
Salad dressing: Don’t knock it til you’ve tried it… Flaxseed makes an excellent addition to a salad dressing. Just combine it with extra liquid to keep it thin enough to drizzle on your vegetables. Add them to lemon juice, olive oil, salt, Dijon mustard and a little honey to give your salad some pizzazz and add some diversity to your plate.

Flaxseed-Crusted Salmon: Boost your omega-3 intake by coating salmon fillets with a layer of pesto and a sprinkling of flaxseed, before baking them to perfection. This savoury dish not only adds a flavourful and crunchy twist to a meal, it’s also bursting with omega 3 to support your cycle.
It’s important to note that whilst flaxseed can help to support hormones, they cannot be used as a substitute for poor diet and lifestyle habits. Balancing your plate, eating diverse, colourful and wholefoods, moving your body, practising good sleep hygiene and managing stress levels are the key foundations in supporting hormonal health.

References
Tiranini, L. & Nappi, R.E. (2022). ‘Recent advances in understanding/management of premenstrual dysphoric disorder/premenstrual syndrome’, Faculty Reviews PMCID: PMC9066446 PMID: 35574174
Filho, E.A.R. Lima, J.C. Neto, J.S.P. Montarroyos, U. (2011). ‘Essential fatty acids for premenstrual syndrome and their effect on prolactin and total cholesterol levels: a randomized, double blind, placebo-controlled study’, Reproductive Health PMID: 21241460 PMCID: PMC3033240
Nowak, W. & Jeziorek, M. (2023). ‘The Role of Flaxseed in Improving Human Health’, Healthcare (Basel) PMID: 36766971 PMCID: PMC9914786

Tips on Finding Affordable Flights for Your Next International Holiday

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The travel landscape has changed immensely over the past few years. New advancements have disrupted the industry, changing international travel from a luxury only few could afford to a more accessible experience for more people, Accommodation apps like Airbnb can connect travellers to low-cost lodging as an alternative to traditional hotels or motels, allowing people to spend more money on experiences and activities, food and drink, or shopping. Expensive airfares were also a struggle for many travellers and continue to be for some, but now there are several ways people can score good deals on their international flights to avoid breaking the bank.

Don’t let flight costs ruin your travel plans; here are a few tips on finding affordable flights for your next international holiday:

Compare low cost flights

If you don’t have a destination in mind yet, it can help you stay flexible so you can compare international flights for various locations and see where you can score low prices. You can find cheap flights using comparison websites or tools that will show you the different prices. This way, you can avoid paying more and pick the most affordable option. easyJet offers a low-fare finder tool where you can get an overview of flight prices to the destination of your choice or other places so you can find the cheapest dates and times available. Compare prices for locations like Greece, Italy, Spain, and more, which can not only guide you to lower costs but also a potentially new adventure. If you’re more of a spontaneous traveller, you can also find last-minute deals that can help you find the most affordable option, even if you’re booking close to your flight date. 

Avoid the rush

Booking a flight time during the airport’s busiest hours or during peak and holiday seasons can increase flight prices due to the demand, and you’ll be competing with large crowds of fellow holidaymakers. Rather than going with the rush, opt for flight times when demand is lower, such as early morning flights or red-eye flights—flights that depart at night and arrive in the morning. Airports charge lower fees for their take-off spots at these times, which is why they’re cheaper. Avoid buying flights during peak travel seasons as well, as demand also causes more expensive airfares. Booking during the off-season can be cheaper, but you can also fly during the shoulder season, which is between the peak and off-season. You’ll see fewer tourists compared to busier, in-demand dates. Shoulder seasons vary depending on your destination, so doing some research can help you determine when to fly for cheaper prices. 

Evade hidden fees

Even if you book an affordable international flight, hidden fees and surcharges can add to your costs, which can be frustrating and affect your careful budgeting. Airlines can charge you for priority boarding, flight alterations, onboard wi-fi, and even blankets; knowing what to expect can help you plan and budget accordingly to avoid these fees. Baggage fees are some of the more common ways you can get charged extra; if your checked-in bag is overweight, you may be charged per extra kilogram, and the costs depend on the airline. You can avoid such costs by purchasing your extras fees in one go when you buy your ticket so you know what prices you expect to pay. You can also pack smarter by wearing additional layers of clothing, rolling and folding your clothes to maximise space, or packing light in your carry-on bag to avoid checking in your luggage if possible. It also helps to be extra careful about planning your flight so you can avoid changing seats or flight details, which also come at a price.

Finding the perfect flight takes time and a little strategic planning. By following these tips and being flexible, you’ll be well on your way to securing affordable flights and turning your international getaway dream into a reality!

Photo is free to use under unsplash licence by Ross Parmly (@rparmly)

Post written in collaboration with Holly Bates.

Change How You Eat, Accept Your Body & Transform Your Life – Bite Sized Peace a NEW BOOK by Clinical Psychologist Dr Romi Ran

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Like everyone I have had a complicated with food in my life. I grew up with Bridget Jones and Jessica Simpson both being called fat. The toxic body culture of the 90s and 00s has a lot to answer for. I like to think this has all gone away, but it hasn’t. Women’s bodies are still judged and constantly up for discussion. Is it any wonder so many women, and men, have eating disorders or an unhealthy attitude to food?

Bite Sized Peace is a fantastic book by Clinical Psychologist Dr Romi Ran. Full of information, help and logic. Dr Ran has her own methods which are proven to help people love their bodies and develop a healthy attitude to food. There are many gems to find in this book, and while I have managed to love my body enough and finally have my weight in control, this book is an essential resource for anyone struggling with any food-related issue. Just brilliant.

Why this book matters 

  • A MUST-READ book for anyone finding themselves in a negative relationship with food and body image
  • Over 1 million Brits have an eating disorder, such as anorexia, bulimia, or binge eating. (NHS, 2021)
  • A study shows 30% of adolescents report that they restrict their eating or engage in binge eating. (Journal of Adolescent Health, 2021; International Journal of Eating Disorders, 2020)
  • Author Dr Romi Ran is a Clinical Psychologist and has worked with countless clients to help them obtain complete freedom from the constraints of disordered eating and body obsession
  • The way we see and eat food starts in the mind and is centred in self-worth – Dr Ran offers mindfulness eating techniques including helping people understand their hunger signals

In her brand new book Clinical Psychologist, Dr Romi Ran, shares techniques she has used and developed working with people challenged with food, eating and body image. Bite Sized Peace is a groundbreaking guide designed to help readers nurture a healthier relationship with their body and food and teaches how to then apply these transformative concepts to all aspects of your life.

Dr Ran has helped countless individuals to obtain complete freedom from the constraints of disordered eating and body obsession and her book is a culmination of her work helping clients challenge societal views and myths relating to diets, eating and weight. She supports clients to be their own expert and not rely on the advice (or rules) of others to nourish themselves, beginning with the acknowledgement that you are inherently worthy. Dr Ran’s methods include teaching people how to eat when they are hungry; choose foods that nourish their bodies; stop when they are full; and to eat mindfully. 

Bite Sized Peace – Change How You Eat, Accept Your Body, Transform Your Life by Dr Romi Ran is out now.

To find out more about Romi and her work and book visit: https://www.drromiran.com/

Simba Hybrid Mattress Review

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You sleep on a mattress every single night so buying a good one is important. Nothing is more important than sleep. Spending money on a good mattress is money that will never be wasted. It’s good for your body, your day when you are rested, and not being awake at night.

The Simba Hybrid Mattress is a fantastic mattress. Comfortable, cool and just the right amount of soft and firm. It contours to your body like a glove. It arrives in a box and expands in a few hours. Then you are ready to go. It smells a little at first so you might want to open a window. The Simba Hybrid Mattress is a dream to sleep on. I couldn’t recommend it enough. It is fantastic technology for a perfect night’s sleep.

Hybrid® Original Highlights

  • Our original Hybrid mattress. Our first ground-breaking design, over ½ million happy customers so far.
  • More springs, more comfort. Double the Aerocoil® springs of the Hybrid® Essential, for better spinal alignment & pressure relief.
  • Cooler sleep. Open-cell Simbatex® foam provides cooling airflow.
  • 100% edge-to-edge support. SupportCore™ base prevents roll-off at the sides.
  • Breathable cover. Soft, knitted cover with zip-off top for washing or replacing.
  • Made in the UK. With UK sourced materials, in zero-waste factories.
  • 100% recyclable. And designed with 68% less foam.

HIGHER AEROCOIL® SPRING COUNT

Extra springs, extra comfort

  
More contouring   
More cooling action   
Anti-motion transfer 

Made from titanium alloy. For strength in a tiny size.  

The Hybrid® Original features 2,000 of our titanium alloy Aerocoil® springs, the maximum we can fit in a single layer (and a big step up from the Essential). You won’t feel them, but they provide the tailored full body support and soothing pressure relief that’s already helped over half a million happy customers sleep better.  

They work in three, clever ways:  

Contour: each spring compresses individually in response to body weight; they’re also zoned for optimum pressure relief and contoured support  

Cool: they gently push fresh, cooling air through the mattress as they compress  

Control: their conical shape means they compress inwards, limiting transfer of movement.  

The Hybrid® Original also features our unique SupportCore® base, with another 1,000 pocketed barrel springs to ensure 100% edge-to-edge support.

The Simba Hybrid® Mattress

Frost Loves: ‘Things I Wish I’d Known’ by parenting influencer Emily Norris

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* The long-awaited book from the undisputed doyenne of mum-hacks, Emily Norris *

THINGS I WISH I’D KNOWN:

My hacks for a tidy home, happy kids and a calmer you

Things I Wish I’d Known is the go-to guide for easy and original mum hacks and habits. Packed with honest, gimmick-free and relatable advice to create a more harmonious family life from the much-loved influencer with over a million followers, Emily Norris, it’s the ultimate parenting guide.

Like Emily Morris I am a mum-of-three children. It is full-on and a happy chaos. Parenting is joyful and full of the highest of highs, but it is also hard and relentless. Anything that can make your life easier can make a huge difference. Emily Norris’s book is full of absolute gems I will be incorporating into my life. From slow cooker hot chocolate stations to rainy day hacks Emily Norris is a master of the lifestyle hack.

Things I Wish I’d Known is a fantastic resource to elevate your life and make parenting easier. Few people enjoy doing housework and there is plenty in this book to make it easier. The book is broken into sections and is easy-to-read and find whatever gem you loved again. This book is fantastic resource for parents and I can’t recommend it enough.

“Being a parent is hard. It can be boring and lonely and stressful and it’s OK to say that out loud. But I truly believe that even the mundane side of motherhood can actually be rather lovely: there is joy to be found even in the mundane.

My motherhood journey hasn’t always been plain-sailing. I’d gone from being a busy marketing director to just ‘mummy’. I loved being a full-time mum to my boys, but I missed the adult interaction I’d had at work and, as a result, my self-confidence took a knock. One thing I really enjoyed was getting tips and ideas from other mums on YouTube. Picking up simple tricks while juggling the ups and downs of motherhood saved me precious time, energy and money – they even saved my sanity on more than one occasion!

Every single hack and habit I’ve written about has been tried and tested on my own family and I hope make Things I Wish I’d Known the ultimate go-to resource for all things parenting – and I hope helps make your everyday a little easier.” – Emily Norris

Things I Wish I’d Known is separated into five sections. The first four – Home Sweet Home, Food, Glorious Food, Travel & Holidays, School Rules – are split into two parts: one for hacks (a quick, clever, and often fun solution to a parenting problem and something you can implement right away) and another for habits (a longer term, behavioural and routine-based remedy focussed on running your household as efficiently as possible).

·       Rainy day remedies including boredom beating activities such as mess-free painting, the painters’ tape assault course and learning ping-pong

·       Nifty ways to tackle that housework to-do list, from the ‘one touch method’ to the essential cleaning products you can make at home

·       Timesaving culinary tricks you’ll wish you’d known sooner including tips to make mealtimes easy, delicious easy-to-follow recipes for all the family and yummy snack ideas your kids will love

·       The must-read guide to managing the school holidays, from how to survive long journeys, beach hacks and the unexpected essentials you’ve got to take with you

·       Top hacks for the school routine, including time-saving tips for navigating the dash to the school gates, hassle-free homework and co-ordinating those extra-curricular activities 

In the fifth and final section, Emily looks at some of the ‘bigger picture’ issues around parenting, often discussed on her channel, such as sleep, boundary pushing and post-baby relationships with partners.

And sprinkled throughout the pages are Emily’s ‘Moment For You’ ideas to encourage busy mum’s to press pause on everything else and prioritise yourself for a little while.

Emily Norris, mum of 3 and YouTuber, has been creating positive, upbeat and sanity-saving content for mothers with young families around the world since 2014. She has created a space on the internet to support others in navigating the highs and lows of motherhood through sharing her infamous hacks and habits, all designed to create a more harmonious life for any family.

With over a decade of experience Emily has built a community of over a million followers cementing her reputation as a trusted voice within the industry. Emily is an ambassador for industry giants P&G and has partnered with household brands including, Disney, Microsoft, Sky,Dyson, Google, Tesco, EGO, KiwiCo and HelloFresh to name a few. Emily shares her raw and honest take on motherhood and is an advocate for ‘doing your best’ and is regularly praised by the mainstream media for her ‘mind-blowing’ and ‘genius’ hacks.

Emily’s community spirit was the inspiration behind her YouTube series ‘Hack your Home’. Putting her hacks and habits into practice, the series see’s Emily clean and re-organise the homes of those in need of a helping hand. Emily and her husband Matt have recently completed their dream home renovation which they documented across their home account @emilynorrishome.

Things I Wish I’d Known: My hacks for a tidy home, happy kids and a calmer you by Emily Norris will be published on 7 March 2024 (Ebury, Hardback, £16.99)

Hot Romance Books For 2024

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The Bookbinder’s Guide to Love by Katherine Garbera

The Bookbinder’s Guide to Love is the ultimate witchy rom-com, set in a magical bookshop and featuring the perfect enemies to lovers romance. Readers who loved The Ex Hex and The Pumpkin Spice Café will love this bewitching storyline, and its spicy romance scenes. Out now.

As a lonely foster child, Serafina Conte sought refuge in handmaking journals – and writing her wishes into their pages. Now, in the witchy shop she shares with her two best friends, her journals have catapulted into the spotlight and are rumoured to manifest remarkable things.

But her plot hits a twist.

After the death of her mentor, Ford Sitwell, her only comfort is the box of antique books he left her. Except Ford’s suspicious grandson, Wes, wants them back! Sera won’t back down, but it’s clear Wes is seeking more – an emotional connection no book can replace. So, he offers to work in her shop for six weeks if she’ll help him get closure by sharing memories of his late grandfather.

Wes may seem grumpy, but he is devastatingly good looking…and maybe even kind. Surely nothing’s going to happen between them, or will Sera’s story take her where she least expected?

The (Fake) Dating Game by Timothy Janovksy

For readers of Red, White & Royal Blue by Casey McQuiston and The Charm Offensive by Alison Cochrun, The (Fake) Dating Game is the sizzling, laugh out loud romantic comedy where the fun of a reality show competition meets the undeniable chemistry of two men who are only dating for the cameras. 

Things are not going well for Holden James. His chance to audition for his favourite game show, Madcap Market, should have been great – a tribute to his mum, who died six years ago. Instead, he’s destroying the minibar in a grim hotel room… recently dumped and sliding into misery. But at least he has room service. It even comes with a sexy (smart-ass) concierge who arrives with pizza, Monopoly, and rather distracting forearms.

All Holden knows about Leo Min is that he’s beautiful, unexpectedly sympathetic, and the chemistry between them is off the charts. Maybe it’s even enough to convince the show’s casting directors that they’re a real couple. And if they can win the competition and the huge cash prize, all of Holden’s problems – his broken heart, buried grief, and complete lack of money and direction – will be solved.

Of course, nothing ever works out as planned. And love is an entirely different game…

Love Game by Emma Rae

Set in Wimbledon, South West London with a lot of real setting, this one was of particular interest to this SW Londoner.

Can a player on the court be a keeper at home?

Elle’s love language is food. But finding the right kind of work in her industry is difficult. After multiple different stints and temporary work, she lands her dream role: a personal chef to huge tennis star, Nicky Salco. It’s just a bonus that he’s handsome and athletic…but totally off limits.

The pressure is on, and not just in the kitchen. As Nicky trains for hours on the court for Wimbledon, Elle treads carefully around his brutally judgemental fiancée, while also trying to ignore her own boyfriend’s cheating habits.

But the temperature rises when Nicky’s training leads him to get hungry late at night and Elle is the one tasked with keeping his belly full. Despite being worlds apart, their late night rendezvous seem to lead to more than what they intended.

Should they risk the lives they have already built, for the lives they truly want?

A sizzling, forced-proximity sporting romance that fans of Hannah Grace and Ali Hazelwood will fall head over heels for.

It’s out on May 24th and I loved it. Great characters and setting.

Still Unwritten by Caroline Khoury

Loved this. Great characters and story. Drew me in from the first page.

Forty-eight hours to find her passion. Seven days to find his way back on stage. One chance to take a risk on love.

If Fran doesn’t nail this audition for a major TV role, she’s officially done as an actress. She just needs to tap into her inner seductress… who doesn’t seem to exist.

Enter stage right: Jae-seung.

To Fran, he’s just her landlord’s ridiculously hot nephew, helping her rehearse. To the rest of the world, Jae-seung is lead singer of global sensation, JYNKS – and he’s missing in action.

Together, they embark on an international journey of discovery: Fran, to track down her estranged mother and unlock her tightly guarded heart; Jae-seung, to continue (reluctantly) with his tour rehearsals. The chemistry between them is off the charts. But Jae-seung’s life is in South Korea, under strict contracts and constant scrutiny. Would a fling unleash Fran’s passion, or break the heart she’s learning to open?

A fast-paced, forbidden romance for fans of Helen Hoang, Lindsey Kelk and Ali Hazelwood.

Frenemy Fix-Up by Yahrah St John

Accountant Colin Anderson is a workaholic. Shay Davis is finally living her dream of owning a yoga studio. They may have gone to school together – but that’s where their similarities end. He’s Mr Corporate, hustling late into the night, while she flows through sun salutations and half-moon poses.

So when a health scare pushes Colin to make a few life changes, he knows where to turn. If he’s going to alter his work-life balance, he’ll need the right woman – and to do that, he must prioritise his health. Who better than Shay to help whip him into shape so he can win back his high school girlfriend?

The catch is, she only has ninety days to do it. And they can barely stand each other. But as their sessions start to heat up the studio, Colin and Shay move further and further away from what they thought they wanted…

***

Perfect for fans of:

Frenemies to lovers 🔥

Spice 🌶️

Opposites attract ❤️

The Devil in Blue Jeans by Stacey Kennedy

Deal with a devil

Moving to Montana to buy a dive bar with her two best friends sounded like the perfect plan to Charly Henwood. And after her cheating ex-boyfriend destroyed their relationship and their nightclub, she’s determined to focus on herself, her friends, and their business.

But it turns out the regulars resent newcomers swapping their craft beer for an extensive cocktail menu. Especially The Naked Moose’s previous owner, Jaxon Reed. The last thing Charly needs is a cocky cowboy telling her how to run her bar, or her life. But they make a deal – if Jaxon agrees to be the prize in a charity auction, Charly will make the bar a little more cowboy-friendly.

Except Charly finds herself doing battle with a man who is determined to win her over. And if her resolve goes up in flames, her heart is sure to follow…

***

Perfect for fans of:

Enemies to lovers 🔥

Small-town settings 🏡

Cowboy romance 🤠