The Great Escape Magazine

Chefs, nutritionists and even fishmongers suggest tried and tested ways of introducing children to the flavours and textures of seafood. Here's a quick survey of the main recommendations:   Start mild: Ideally baked or steamed for a first test on younger eaters, mild white fish like cod, pollock, haddock and sole tend to be nice and soft, with a light and slightly sweet taste that usually goes down well.   Mix it up: Rather than starting with a full fillet, try shredding or chopping that white fish into pre-approved kid-friendly dishes like pastas or stir-fried noodles. Fish tacos with fruity salsas can also be perfect for this purpose.   Coatings and coverings: You can disguise the "fishiness" that some kids find off-putting by offering dips and sauces on the side (mayo and ketchup are reliable favourites), or melting cheese over the top. Little helpers: It's true that many kids simply don't like the look of fish, but some can be convinced to try it if you involve them in the cutting, boning, prepping and cooking.

As fresh as spring, this gazpacho (cold soup) dish will impress your guests with its rich green colour.  Lightly blanch sweet seasonal peas, then blend with cucumber, olive oil, a little garlic and a good handful of mint, along with a drizzle of olive oil and a squeeze of lemon juice. Just before serving, top with a spoonful of crab ceviche, which is a simple mixture of crab meat, salt, and a squeeze of lemon or lime juice.

Among the many markets in Goa, Panjim Market stands out because it serves locals first and visitors second. Unlike tourist markets that are focused on souvenirs, this market centres on daily shopping.   You’ll see vendors who have traded here for decades selling fresh fish caught that morning, along with seasonal fruit, pickles, spices, and household essentials. For visitors, even a short walk through the market offers insight into local ingredients, routines, and how Goan cooking is shaped by what produce is available each day.

You might find that nature sounds provide the best noise to help you sleep, or you may discover that one of the three main noise colours suits you best.   White noise is the most popular colour noise for sleeping. It is a mixture of all frequencies on the sound spectrum, and it is a little like static or a consistent "shhhhh" sound. It's good for sound masking (blocking out potential background disturbances), as it gives the brain's auditory cortex something to focus on rather than picking out random sounds as threats. White noise machines are widely available and come with timers, allowing white noise to be turned off automatically when you're likely to reach deep sleep. Pink noise also provides a steady sound and blocks out unwanted noises, but it has a lower pitch and a deeper sound than white noise. Some people find this soundscape warmer and more soothing. These lower-frequency sounds are similar to nature sounds, like gently rolling waves. While pink noise is less harsh than white, it might not be quite as effective at blocking out all sounds. Brown noise provides a deep, low rumble that sounds a little like distant thunder or a tumbling waterfall. Many people find it very grounding. Brown noise is good at blocking out lower-frequency sounds, such as traffic noise or planes, but not quite so good at masking high-pitched sounds. It's also sometimes called red noise.

As well as calming you down before important presentations or interviews, breathing exercises for stress are highly effective if you're looking to combat fear and fatigue during flights, whether short or long-haul. Stress caused by delays on the road or public transport can also kickstart anxiety when you’ve got somewhere to be. Controlled breathing signals to your nervous system that you are back in charge. The 4-7-8 breathing routine: This rhythmic deep-breathing exercise involves inhaling through your nose for a count of 4, holding for 7 and exhaling through the mouth for 8. It acts like a natural tranquilliser, slowing your heart rate, reducing panic and counteracting claustrophobia if you're in the confined environment of a train or plane. Breathe and squeeze: Breathing air out of your mouth and slowly sucking it back through your nose while squeezing your glutes and pelvis slows your heart rate and reduces muscle tension. An extended exhale: A quick fix for immediate relief in stressful situations (a missed train or forgotten notes), the 2-to-1 rule requires you to inhale for a number of seconds and exhale for twice as long. It works by reducing stress hormones and can rapidly calm anxiety in crowded airports and railway stations. Box breathing: Sit upright. Inhale for 4 seconds, hold your breath for 4, exhale for 4 and hold for 4. Repeat for 3 minutes to balance oxygen and carbon dioxide levels and lower cortisol levels. It’ll help with transport delays and cabin anxiety on board planes.

"Pre-hydration" is the first tip for any long journey, and you should drink as much water as possible in the 24 hours before a long flight or road trip. Try to think of water as essential, like your passport or boarding pass, and stay ahead of thirst by always carrying a bottle with you and taking regular sips as you go. (Most airports have fountains where you can refill after security checks for liquids.) Set your phone to sound occasional alarms that will remind you to take a drink when you're tired or preoccupied.