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Stop ordering pizzas on Uber Eats and get into the kitchen to make your own. These spicy feta, pepper and courgette pizzas from Cooks&Co will be hot and ready to eat long before a delivery driver gets there with your cold, soggy takeaway. Swap meat for vegetables and mozzarella for feta and you can call it a healthy win, too. Spicy feta, pepper and courgette pizzas Serves: 4 Prep time: 15 mins, plus defrosting | Cooking time: 12-15 mins Ingredients: 2 x 220g frozen pizza dough balls, defrosted 100g pizza sauce 200g grated mozzarella 1 courgette, cut into ribbons 150g Cooks&Co Roasted Red and Yellow Peppers, quartered 25g Cooks&Co Tri-colour Jalapeno Slices 100g feta To serve: Drizzle extra virgin olive oil Basil leaves Method: Preheat the oven to 240C/gas mark 9. On a floured surface, roll out each dough ball into a rough 30cm round and place on 2 large lightly floured baking trays. Spread with the pizza sauce leaving a 2cm border. Sprinkle with cheese and top with courgette ribbons, peppers and jalapenos. Crumble over the feta and drizzle with a little olive oil. Bake for 12-15 minutes. Drizzle with extra oil and scatter over a few basil leaves to serve. Cooks tip: Add spoonfuls of mascarpone instead of feta. For more recipes, visit cooksandco.co.uk Read More Three quick and easy vegan fakeaway recipes The dish that defines me: Eddie Huang’s Taiwanese beef noodle soup Nutritionist explains how women can eat to help balance hormones The only three recipes you need to seize the summer How to shop at Borough Market in the summer Budget Bites: Three light recipes that sing of summer

Apparently lettuce has a use other than being eaten in salads and sandwiches, according to a new TikTok trend. Apparently some people swear that lettuce water can help you fall asleep. TikToker, Shalpa Hoque tried the hack out for herself and documented her process. You can watch her video in full here. “So apparently drinking lettuce water makes you sleepy, sis don’t sleep so imma try it out,” she wrote in the clip. Shalpa then ripped up some of the leafy greens and stuffed them into her mug before pouring in some boiling hot water. She mixed her lettuce water with peppermint tea because she was “scared it was going to taste like sh*t.” After leaving it to soak in the water for 10 minutes, she then takes the lettuce out and takes a sip, “it takes like nothing,” Shalpa says. Later she provides an update on how she’s feeling after the drink. “Update, I do feel slight drowsy, not hella sleepy like knockout, but I do feel sleepy.” Cut to some time later, and in another update the drink seems to have affected Shalpa more. “Another update, lettuce has crack because your sis is gone,” she said in bed with her eyes closed. TikTok users seemed to be intrigued by this so-called sleep hack, as the video now has 7.2m views, and over 1.4m likes. However, Marie-Pierre St-Onge, an associate professor of nutritional medicine and the director of the Sleep Center of Excellence at Columbia University Irving Medical Center, told Insider that there is no research to prove that lettuce water helps us fall asleep. However, this has been found to be the case for rats where lettuce has helped them doze off. In a 2017 study, researchers looked at whether low and high doses of red romaine lettuce extract helped mice stay asleep longer. Results show that it worked for the rats, but it’s unclear whether TikTokers were using this particular lettuce to improve their sleep. St-Onge also questioned how effective stewing the lettuce in boiling water would be - even if it was the red romaine TikTokers were using. “How much of those lettuce extracts are you getting from water? I’m not sure,” she said. But those on the app insist they’ve been able to fall asleep quicker from it - so what’s the possible reason for this? This may be caused by the placebo effect, according to St-Onge. It’s when you convince yourself and your body that a treatment is working - even if that is not the case. “If you expect something to work, then you probably feel more sleepy,” St-Onge added. While consuming and getting wrapped up in these bizarre trends, it’s easy to forget the simple steps we can take to improve our sleep that are scientifically proven to work on humans. From reducing our screen time, to reducing light, to mindfulness and physical exercise - soggy lettuce doesn’t seem quite as appealing somehow.

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Zoe Sugg and Alfie Deyes have announced that they're expecting their second child. The 2010s YouTube power couple announced the news with a sweet video featuring their one-year-old daughter, Ottilie, while holding up a scan photo. Sugg even displayed her blossoming baby bump, while the toddler gave her belly a peck. The 33-year-old revealed she is in her second trimester, and is expecting a little girl in a lengthier YouTube video. Sign up to our free Indy100 weekly newsletter

Tennis won Novak Djokovic over when he was just four years old. Since then, the Serbian professional tennis player established himself as a reigning men’s champion. In July 2006, he won his first Association of Tennis Professionals (ATP) event, and reached the semi-finals at Wimbledon and the French Open a year later. The 36-year-old also advanced to the finals of the US Open in 2007, but lost in straight sets to the former Swiss professional tennis player Roger Federer. He managed to win his first Grand Slam tournament at the Australian Open and was awarded a bronze medal at the 2008 Beijing Olympics. Though Djokovic’s performance has plateaued at some points, his hot streak has continued over the last 16 years. He claimed his 21st Grand Slam championship after winning Wimbledon in 2022 and gained his 10th title at the Australian Open, crowning both him and Rafael Nadal with the most Grand Slam men’s singles championships. With the 2023 Wimbledon Championships in full swing until July 16, how will Djokovic prepare himself both mentally and physically to win? Diet Djokovic starts his day with raw celery juice — which has anti-inflammatory properties – and sometimes drinks it before, during and after matches. Celery is about 90% water, so it’s great for hydration first thing in the day, especially when you don’t feel like chugging down a glass of water. On other occasions, he drinks the green goddess smoothie, “which is a load of green things chucked in and blended. In the food industry, you can get green goddess dressings, sauces and juices, which all have kale, spinach, peas, mint, cucumber, apple and spirulina powder all blended into one”, says celebrity private chef Ethan Russell. And for breakfast, Djokovic would normally eat a power bowl — it’s got a lot of healthy fats, grains, and fruit in it — or have it as a snack before exercising. The clear number one rule is being gluten and dairy-free. “It’s a choice many athletes make, especially if they want to feel and perform their best. Gluten and dairy can cause irritation,” Russell says. There are so many different dairy and protein alternatives at the moment, such as coconut, soy and almond. “The bowl has different types of grains, gluten-free granola — with pumpkin seeds and goji berries — then a low sugar style muesli,” he adds.“If you are an athlete and trying to keep your sugar low, you can opt for dairy-free yoghurt and manuka honey, which is quite expensive and very sought after, with its anti-inflammatory properties. People use it in food and skincare, making it a super food. The bowl is then topped with blueberries and strawberries, packed with natural sugars.” Warming-up Djokovic would usually start warming-up with his physiotherapist, then move onto to mobilisation and movement exercises, to minimise the risk of major injuries. Warm-ups can be anything from the running man, squat reaches to the sky and lunge rotations, all of which encourage great blood circulation. A match can last one and a half hours, and there are so many things to manage on match days, according to Mark Taylor, who coaches British tennis player Ryan Peniston and also works at the Junior Tennis Coaching academy. “They play all year round and often under immense pressure. It’s why I also work with a sports psychologist,” he says. Mindfulness Djokovic is heavily into mindfulness, and might begin his day with silent meditating — especially if he’s got an important game to focus on — in a grounded way, to promote mental clarity, calm focus and energy. “Most of us find it difficult to sit still,” says Loren Peta, yoga teacher and personal trainer. “But gentle movement and box breathing — where you draw a box with your mind’s eye to help you stay present — is a great way to transition from a state of doing to state of being.” Whilst in conversation with former Spanish tennis player Alex Corretja at the The House of ASCIS event last Friday, Djokovic opened up about his mental health and wellbeing. “If we are talking about mental strength and preparation, and how it affects performance, I feel like half of the work is already done before you step out on to the court – also known as the battlefield,” Djokovic said. “It’s why I try to only peak at the biggest tournaments and take more time than I used to, to get my mind and body into perfect harmony. My body is responding differently than it was 10 years ago, so I have to be more specific with my preparation, work, training and recovery. I believe in a holistic approach to this sport, and everything else in life. “It’s about everything you do, eat, the relationships around you, how you perceive yourself, the traumas and emotions that are suppressed in you. I know for me, if I suppress something, it will always surface on the court. The more you put these things aside, the bigger the monster will become. “If you fail to prepare, it’s going to be a difficult mountain to climb during the match. Tennis isn’t a sprint, it’s a marathon as well.” Getting the right footwear There are certain things that are important to keep in your kit. But for Djokovic, his racket and shoes are the two most important items for every tennis player, especially at his level. Good shoes adapt to the way a tennis player moves their feet, to ensure the right support and exact comfort can be added, if required. For example, improved extra heel cushioning and ankle support. “The details [are important],” said Djokovic. “Every single thing matters. How you move, how you feel with your racket and shoes. You need to be comfortable with what you are wearing, because it’s going to help you perform and move better. “I probably move differently to most of the guys out there – even on grass, I slide. [So I need] really flexible shoes that allow me to stop when I need to stop, and change directions when I need to change directions. It can’t be too light or too heavy.” Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live Money-saving ways to garden on a budget 8 budget-friendly ways to juggle childcare and work during holidays Dior’s couture show was the epitome of quiet luxury

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Idyllic images of happy children playing in sunny gardens during the summer holidays aren’t so easy to turn into a reality when you’re a working parent. Instead of wondering how full to fill the paddling pool, working mums and dads are more likely to be doing their sums about paying for the childcare they need so they can work as their kids enjoy the summer holidays. Emily Pritty, joint head of legal advice service at the charity Working Families, points out that its recent research found four in 10 low-income families have gone into debt to pay for childcare, nearly half have had to reduce their hours, and a fifth have even quit their job to manage childcare. “The summer holidays are a source of stress and anxiety for many working families whose work situation doesn’t allow them any flexibility to manage childcare and who can’t afford the additional childcare costs,” she says. “School holidays are the pinch point for so many working families with school-aged children, as the usual pattern of caring and routine changes, and the demands of work don’t reflect this.” But there are ways to make summer childcare more affordable for the UK’s 17.5 million working parents and carers, says Sabine Kobayter, chief marketing officer at Pebble, which connects parents with childcare and activity providers. “The summer holidays can be really hard for parents who are trying to juggle work and childcare – while also trying to feed hungry minds with activities that will stimulate children,” she says. “There’s a huge variance in the cost of finding childcare, and trips out as a family can quickly add up. The good news is there are many solutions to help find affordable ways to keep children entertained whilst spinning work plates too.” Here are budget-friendly summer childcare solutions suggested by Kobayter and Pritty… 1. Use holiday camps From sports camps to street dance, drama, academic and cookery, holiday camps start from £16.50 per day, says Kobayter. “Holiday camps are great as they often mirror the working day, and children can find camps that match their hobbies and interests,” she says, explaining that as holiday camps increase in popularity, the trick to getting a space is to book your child’s slot as early as possible. “This also allows you to plan your work schedule with the peace of mind knowing your children are being cared for, while doing something they love, and meeting new friends.” 2. Take paid or unpaid leave Many parents will have to use their annual leave to look after their kids over the summer, and if they don’t have enough left, unpaid leave is a statutory option, says Pritty. “The burden of taking unpaid time off does tend to fall more heavily on women due to the gender pay gap, as for family finances, often the decision is for the parent on the lower income to take the leave.” 3. Stretch out free childcare You’re entitled to 30 hours of free childcare in England, and Pritty suggests: “You could stretch your entitlement so you receive fewer hours each week but get the childcare during school holidays too.” Check whether your childcare provider will allow you to do this. 4. Get friends and family to help Many parents rely on informal networks of friends and family to help cover the gaps in caring throughout the year, and Pritty says: “This is particularly prevalent in school holidays, given the cost of holiday clubs and formal childcare. Parents often group together with friends to cover particular days and then reciprocate in a shared care arrangement.” 5. Use free kids’ activities “Not everything costs,” promises Kobayter, who suggests that if parents use annual paid/unpaid leave, or get friends and family to help with childcare, they keep subsequent costs down by searching for free activities local to them, and lock in days out as a family. “Museums, national parks, events in local parks – there’s a surprising amount available,” she says. 6. Try ad-hoc childcare Until recently, childcare needed to be locked in months, sometimes even years, in advance, says Kobayter, but now childminders and childcare providers are starting to enable ad-hoc bookings for parents in need. “As work becomes more flexible, childcare needs to as well,” she observes. “If you have a last-minute need to book childcare, all is not lost.” Pritty says the Family and Childcare Trust can provide details about your local Family Information Service, which will in turn be able to tell you about available summer childcare including childminders, nurseries, out of school clubs and any holiday schemes running in your local area. 7. Use vouchers if possible Childcare vouchers, tax-free childcare and the childcare elements of working tax credit and universal credit can all be used in holiday clubs, if the childcare is registered or approved, says Pritty, although she warns that not all childcare providers accept vouchers and they need to be signed up to tax-free childcare. You can check the types of childcare that you can get help with. 8. Check you’re getting the right financial help Pritty suggests parents check they’re getting the childcare support they are entitled to, by using this online calculator if necessary.

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