In the whirlwind of life, it's easy to get caught up in the day-to-day and neglect our personal connections, particularly the nurturing bonds of female friendship. A few things happened this week that sparked this thought. 1) I started the week with a group of women who shared their tears as they talked about feeling isolated and shared their pain as they talked about not having a support network. 2) Midweek, I was on the tube and a beautiful young woman got on. She wore an elegant designer dress, with her hair in an up-do, like she was going somewhere fancy. As she stood in the carriage, I watched a group of three friends - around the young woman's age, looking her up and down, subtly gesturing and making comments to each other. Luckily the young woman who was the object of this attention was oblivious, but it stuck with me. 3) I ended the week with a spa trip with three of my oldest and closest friends. These three things got me thinking about the power of our female friendships, the importance of a support network and the sanctity of sisterhood. Strong connections with people who lift you up, make you feel seen and heard, and support you are so important. Cultivating 'sisterly' bonds with like-hearted women is proven to improve your holistic health - mind, body and spirit. Good friendships = better physical health. Studies have shown that strong social connections can contribute to a longer lifespan and a reduced risk of various health issues. The support network that close female friendships provide can act as a buffer against stress, which we know has detrimental effects on our cardiovascular health, immune system, and sleep patterns. Having trusted 'sisters' to share with can lower blood pressure and reduce the likelihood of chronic diseases. Good friendships = better mental health. When life feels like a struggle, our female friends offer a sanctuary of understanding and empathy. They provide a safe space to voice our vulnerabilities, anxieties, and frustrations without fear of judgment. This emotional offloading is crucial for managing stress, reducing feelings of isolation, and fostering a sense of belonging. The simple act of spending quality time with your people releases oxytocin, often referred to as the "love hormone." This neurochemical promotes feelings of bonding, trust, and relaxation, counteracting the effects of stress hormones like cortisol. These moments of connection aren't just feel-good experiences; they are actively contributing to our emotional regulation. Investing in our female friendships, this idea of 'finding your tribe' is essential for our holistic wellbeing. These bonds provide a lifeline of support, joy, and understanding that enriches our lives in countless ways, positively impacting our physical and mental health. So, take the time to nurture these vital connections. Reach out to your people, plan that coffee date, go for that walk, and allow yourselves to bask in the unbreakable power of sisterhood. Your mind, body, and soul will thank you for it!
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Ultra-processed food is in the news again today with multiple news outlets linking UPF to early death following an international study. So what's going on and why is UPF so bad for us?
In our fast-paced modern lives, packaged promises of quick and easy meals in the shops are super tempting. If it comes in a packet or wrapped in plastic, it's likely to be ultra-processed and these foods (UPFs), engineered for palatability and shelf life, have become the major portion of the Western diet. But beneath their appealing exteriors lies a growing body of evidence revealing a darker side – a significant threat to our health and wellbeing. Understanding why UPFs are problematic is the first step towards reclaiming our plates and our health. At their core, UPFs are industrial formulations made from processed ingredients and often contain little or no whole foods. They are typically high in added sugars, unhealthy fats, salt, and laden with artificial colours, flavours, emulsifiers, and other additives designed to enhance their taste, texture, and preservation. Think sugary cereals, packaged snacks, processed meats, ready-made meals, and sugary drinks – these are prime examples of UPFs. The problem with these food-like products extends far beyond their poor nutritional profiles. The very nature of their processing strips them of essential vitamins, minerals, and fibre, leaving behind calorie-dense but nutrient-poor products. This can lead to a phenomenon known as "empty calories," where we consume a significant amount of energy without satisfying our nutritional needs. Over time, this can contribute to nutrient deficiencies and an increased risk of various health problems. The negative health outcomes associated with high consumption of UPFs are becoming increasingly clear. Numerous studies have linked their intake to a higher risks of obesity, metabolic disorders like type 2 diabetes as well as pre-diabetes and insulin resistance, plus cardiovascular disease, mental health issues and certain cancers. In short, ultra-processed food should make up a very small percentage of our diet (if we eat it at all!) The trouble is, we live in an obesogenic environment where a diet of mostly ultra-processed food and a sedentary lifestyle is the norm. People often tell me that 'healthy eating' is boring and expensive and that it is cheaper to pop to the supermarket and fill the freezer up with packets that cost £1. I get that we can be cash poor and time poor but, if long-term holistic health and wellbeing is an investment, we need to start putting something in. Eating "real food" doesn't have to be expensive or time-consuming. It's about making simple, consistent changes that prioritise whole, unprocessed ingredients. Eating Real Food on a Budget:
Saving Time and Money with Simple, Consistent Changes:
The pervasive presence of ultra-processed foods in our diets poses a significant threat to our health, contributing to a range of negative outcomes from obesity and diabetes to cardiovascular disease and potentially even mental health issues. While the convenience of these products can be tempting, the long-term costs to our wellbeing are far greater. By making simple, consistent changes towards incorporating more whole, unprocessed foods into our diets, we can not only improve our health but also save time and money in the long run. It's a journey of reclaiming our plates and prioritising nourishment over convenience. It’s Not All Gym Bros and Macros… A better path to holistic wellbeing and sustainable weight loss.27/4/2025 Feeling overwhelmed by the endless parade of six-packs and meticulously calculated meals on your social media feed? You're not alone. The wellness industry, as portrayed across our screens, can often feel like an exclusive club. Images of sculpted physiques, intense workouts, and discussions revolving solely around macronutrient ratios dominate the narrative. It's enough to make anyone feel like achieving better health is an unattainable goal, reserved for the genetically blessed or those with endless hours to dedicate to the gym. But what if I told you there's a whole other side to wellness, a more sustainable and holistic approach that goes far beyond protein shakes and punishing workouts? This isn't to diminish the dedication of those who thrive in that environment. For some, it's a passion and a lifestyle they genuinely enjoy. However, it's crucial to understand that this highly visible segment represents just one facet of a much larger and more diverse landscape. The truth is, sustainable health and wellbeing are deeply personal journeys, and the path to feeling your best doesn't have to involve restrictive diets or hours spent lifting heavy weights if that doesn't resonate with you. Beyond the Surface: What Holistic Wellness Truly Means Holistic wellness acknowledges the interconnectedness of our physical, mental, emotional, social, and spiritual wellbeing. It's about nurturing all these aspects to create a state of balance and harmony within ourselves. While physical activity and nutrition are undoubtedly important components, they are just pieces of a much larger puzzle. Think about it: can you truly feel well if your body is physically fit but you're constantly stressed, emotionally drained, or lacking meaningful social connections? Sustainable health isn't just about fitting into a certain size of clothing; it's about cultivating a sense of vitality, resilience, and overall contentment. The Pitfalls of the "Gym Bro and Macros" Mentality (for some) While effective for certain individuals, the intense focus on aesthetics and rigid dietary rules can be detrimental for others. Here's why:
Nourish & Flourish- A Sustainable and Effective Alternative The good news is that there's a wealth of effective and enjoyable ways to improve your health and achieve sustainable weight loss without subscribing to the "gym bro and macros" dogma. My signature programme, Nourish & Flourish emphasises gradual, consistent changes and focuses on building healthy habits that you can maintain for life. Here are some key elements of a holistic and sustainable wellness journey:
Sustainable Weight Loss: A Natural Outcome of Holistic Well-being When you prioritise overall health and wellbeing, sustainable weight loss often follows naturally. By focusing on nourishing your body, moving in ways you enjoy, managing stress, and prioritising sleep, you create an environment where your body can naturally find its healthy equilibrium. This approach is less about quick fixes and more about long-term vitality. The Takeaway: Your Wellness Journey, Your Way The wellness industry is vast and multifaceted. Don't let the often narrow portrayal on social media dictate your approach to health. Remember that sustainable wellbeing is a deeply personal journey, and the most effective path is one that aligns with your individual needs, preferences, and lifestyle. Step away from the pressure to conform to unrealistic ideals. Embrace a holistic approach that nourishes your mind, body, and soul. Discover the joy in movement you love, the satisfaction of nourishing your body with whole foods, and the power of prioritising your overall wellbeing. Ready to explore a more sustainable and holistic approach to your health and well-being? Connect with me to learn more about building a personalised wellness plan that goes beyond the gym and the macros. Let's discover a path to feeling your best that truly fits your life. Attention and Intention: How being consistent with our healthy habits helps manage weight loss24/9/2024
 Click ...or that's what I thought for a long time, and, to be perfectly honest, there's still a lot of truth in that. Google 'women's wellbeing retreat' and you'll see a lot of thin white women practising yoga, often in far flung, luxurious destinations. It is a fact that women of colour are still under-represented in yoga studios and the wellness space generally; the lack of visible representation of the women you would find in the general population definitely makes these spaces seem exclusive.
Let's add in the fact that some of these retreats have prohibitive price points...that's one way to attract a certain clientele and exclude others! When The Women's Wellbeing Collective started facilitating retreats, we did it for women 'like us'. We wanted space and time to grow and evolve and we couldn't find what we wanted. We wanted to create a friendly and welcoming space for the women we knew - working class, single mums, low income, new to the wellness space, never stepped foot on a yoga mat before... we wanted it to be diverse and representative...and, importantly, we wanted it to be affordable because we believe in the transformational potential of the retreat space and we don't think that women should be excluded from it because of financial barriers. We are proud of our retreat offer. We have worked hard to create a transformational space that welcomes all women who are ready to start their own journey. We have made a luxury seaside retreat affordable and offer a payment plan option so that women can spread the cost over a number of months. It is an honour to host this space for women as they shed and evolve and transform; and wouldn't it be wonderful if all women had the opportunity to experience that? Learn more about our luxury seaside retreat in September 2024- https://www.thewomenswellbeingcollective.org/nourish--flourish.html  My thinking today, on #internationalwomensday with the theme being to #inspireinclusion is that the significance of creating supportive and nurturing environments for women cannot be overstated. In this digital age - where it has never been easier to connect with others using technology - we are increasingly disconnected and isolated. Within these spaces, profound connections are formed, and empowerment flourishes. Women's retreats and circles stand as testament to the transformative power of communal gatherings, offering sanctuary for growth, healing, and self-discovery.
In recent times, the call for such spaces has grown louder, women need time, space and opportunity to come together. There is power in the gathering. I say this often, but I do genuinely believe it, when women gather, magic happens! These environments provide a refuge from the noise of everyday life, offering solace in shared experiences and solidarity in shared struggles. One of the most compelling arguments for the creation of women's retreats and circles lies in their ability to foster genuine connections. In a world increasingly dominated by digital interactions, the value of face-to-face communication cannot be underestimated. Within these intimate settings, women make connections, they share, they explore, they can be their authentic self, they feel empowered. Through open and honest conversation, they find validation, empathy, and understanding, creating a network of support that can extend beyond the retreat. These spaces serve as incubators for personal growth and empowerment. Surrounded by like-minded and like-hearted individuals, women are encouraged to explore their passions, confront their fears, and embrace their true selves. Through workshops, seminars, and shared activities, they gain valuable insights and skills, empowering them to navigate life's challenges with confidence and resilience. In this nurturing environment, self-doubt is replaced by self-assurance, and insecurities are transformed into strengths. Women's retreats and circles also play a crucial role in promoting mental and emotional wellbeing. In today's fast-paced world, many women find themselves overwhelmed by the demands of work, family, and society. These pressures can take a toll on their mental health, leading to stress, anxiety, and burnout. Retreats and circles offer a much-needed reprieve from the chaos of everyday life, providing space for reflection, relaxation, and rejuvenation. Through mindfulness practices, meditation, and holistic therapies, women learn to reconnect with themselves, each other and nature and they regain balance and recover the equilibrium. These environments offer women the opportunity to connect, grow, and thrive in ways that are both profound and transformative. By fostering genuine connections, promoting personal empowerment, and nurturing mental and emotional wellbeing, they empower women to become agents of change in their own lives and in the world around them.  If, like me, you grew up in the 80s and 90s, the low-fat narrative is probably ingrained in you! The pervasive idea that fat equals bad and should be avoided at all costs, and that we should always opt for the low-fat version of a product.
We become reliant on ultra-processed food, marketed as low-fat and zero-sugar. We follow traffic light systems and opt for the ‘healthier’ version every chance we get. Yet, these products are packed with dubious ingredients, artificial additives and sweeteners that affect our appetite, satiety and hormones. In the ever-evolving landscape of weight loss strategies, intermittent fasting has emerged as a powerful tool with remarkable benefits. Contrary to conventional wisdom, embracing full-fat foods within an intermittent fasting regimen can be a game-changer for those on a weight loss journey. I know it seems counter-intuitive, but let's explore how indulging in full-fat goodness can coexist with a weight loss journey. Understanding Intermittent Fasting Intermittent fasting (IF) isn't just a diet; it's a lifestyle approach that alternates between periods of eating and fasting. Common methods include the 16/8 method (16 hours of fasting, 8 hours of eating) or the 5:2 approach (regular eating for five days, followed by two days of reduced calorie intake). The Full-Fat Advantage:
I have lost seven stone using intermittent fasting and continue to lead an IF lifestyle because it enables me to maintain a healthy weight. I never eat low-fat versions of products, I eat real food to nourish my body and that includes meat with the fat on, avocados, nuts, cheese, full-fat greek yoghurt - all the things that are ‘banned’ on other ‘diet’ plans! Importantly, I count chemicals and not calories and I avoid low-fat, zero-sugar like the plague! Intermittent fasting offers a unique approach to weight loss, and eating a real, whole, nutritious diet that includes good sources of fat can make us feel satisfied, manage blood sugar, stabilise energy and help the body absorb nutrients effectively. Not depriving ourselves and experiencing a varied diet within a fasting window can help us succeed on our weight loss journey. It's time to debunk the myth that fat is the enemy – when harnessed wisely, it becomes a valuable ally in achieving sustainable and satisfying weight loss.  In a world obsessed with quick fixes and fad diets, the allure of low-fat products has long been a prevailing force. The idea that cutting out fats is the ultimate key to health and weight management has been ingrained in our minds. However, it's time to peel back the layers of the low-fat facade and embrace the truth: whole, nutritious foods are the real superheroes in our journey to a healthier life.
The Low-Fat Myth: The low-fat craze gained momentum in the late 20th century, with the promise of a leaner physique and improved heart health. However, as we now know, not all fats are created equal. Healthy fats, such as those found in avocados, nuts, and olive oil, are essential for bodily functions, including nutrient absorption, brain health, and hormone regulation. The Pitfalls of Low-Fat Products:
 Gut health is a huge topic right now! Like most things in the wellness industry; it has been packaged up and is sold to us as a hundred different ‘cures’. Let’s take a look at what good gut health is and how we can support our holistic health by looking after the gut.
There is magic happening in our microbiome – the trillions of microbes living in and on our bodies. Think of it as your personal ecosystem of bacteria, fungi, viruses, and other microorganisms that live in places like your gut, skin, and mouth. They're not freeloaders; they're actually pulling their weight, helping with digestion and boosting the immune system. Why Does Gut Health Matter? Your gut is like a bustling city, home to a diverse community of bacteria, fungi, and other microorganisms. These tiny residents play a crucial role in digestion, nutrient absorption, and even influence our mood and immune system! Gut health is so important to overall wellbeing and here's why it matters so much:
Nutrition: Even if you're eating the healthiest of foods, your body won't benefit unless your gut is absorbing those nutrients effectively. A healthy gut ensures that all the good stuff you consume gets put to good use. Eat the Rainbow! Want to keep your microbiome happy? Feed them a rainbow of nutrient-rich foods! A colourful plate means a variety of fibres, prebiotics, and probiotics – the fuel for a thriving microbiome. Try to eat 30 different plants per week and include a range of prebiotics (foods that feed the good bacteria in the gut) these include:
Say NO to UPF! UPF stands for ultra processed food. Processed food and excessive sugar can throw your gut balance out of whack, leading to inflammation and an unhappy microbiome. Opt for whole, real foods to support a healthy gut. Hydrate, Hydrate, Hydrate! Water is the elixir of life, and your gut loves it too! Hydration keeps things flowing smoothly and helps maintain a healthy balance in your digestive system. Eat Mindfully Slow down, savour each bite, and give your gut time to do its job. Mindful eating not only supports digestion but also helps you appreciate the flavours and textures of your food. Listen to Your Gut Literally! Your gut communicates with you. Pay attention to how different foods make you feel and adjust your diet accordingly. Your body knows best! Remember, a happy gut is a key to overall wellbeing and some easy lifestyle changes can make a huge difference. You don't need to spend a fortune on supplements and wellness fads, you can choose to eat proper food and nourish yourself in a holistic way. Amy x  Why is it essential to take a holistic approach to health? Because it’s all connected, the different dimensions of wellbeing are interconnected, overlapping and dependent on each other. We tend to experience life as though mind, body and spirit are separate entities, they aren’t, they are interdependent parts of the same whole.
They say that you can’t out-train a bad diet. If you’re busting a gut at the gym then going home and eating rubbish, you’re undermining your efforts. Think also about how food and mood are connected; how the food you eat affects your mood. Eating a diet of proper food, not addictive, food-like products designed to hook you into a habit, is one of the best things you can do for yourself- your whole self. Feeding yourself like you love yourself, like you want to nourish yourself because you’re worth nourishing, is an important act of self-love. Whether you’re a hare or a tortoise when it comes to exercise, moving your body and keeping a regular exercise routine is good for more than just the body. Yes, you’re working the cardiovascular system to keep the heart and lungs healthy, building and toning muscle, and burning excess fat, but you’re also creating a healthy mind. You’re creating space in the mind to reflect and think- making room for creativity and ideas, you’re building mental strength and self-confidence, you’re nurturing the mind-body connection, you’re releasing tension and trauma that is stored in the body, and you’re reducing stress. Losing weight is more than eating less and moving more - and this is where our holistic approach really kicks in. You can be eating well, following a fasting routine and exercising regularly but not seeing any movement on the scales or in your body, why? Analyse your stress and sleep habits. Stress in the mind can manifest in the body as illness. Anxiety, sleeplessness, skin conditions, hair loss. The pressures and stresses that we experience in our environment are internalised and the body responds with these symptoms. If we were in the habit of listening to our body and living intuitively, we would see what's happening in the body as symptomatic of what's happening in the mind. We can nourish and improve this mind-body connection to make us feel more embodied with practices like yoga, pranayama and meditation, as well as listening to and trusting our body. In times of stress, the stress hormone cortisol is triggered and there is a link between stress, cortisol and abdominal fat. Continued high levels of cortisol causes the body to deposit fat in the abdomen - leading to that stubborn belly fat. This is why only eating less and moving more is never going to be the solution to sustainable weight loss; we also need to manage stress. Finding strategies to relax, unwind and practise regular self-care is a great start; increased resilience, self-love and self-worth will be longer term strategies. Think also about your sleep - the length and quality of your sleep will affect mind, body and spirit. If sleep is an issue for you, and you’re not able to nourish yourself with restorative and refreshing sleep you will experience fatigue, irritability and stress. Studies also show that good sleep is an important part of a weight loss plan and that poor sleep can hinder weight loss and lead to overeating. It’s easy to see why; your body is tired so your brain will trigger it to seek out a food source to provide some quick energy - you’ll eat the crap or drink the coke- and you’ll feel worse for doing so. Trying to embed good sleep hygiene habits is great for holistic health. Finally, how is your social health? Do you have positive, nurturing relationships with friends, family and loved ones? Do the people around you lift you up and make you feel happy, confident and supported? If the answer is no, think about how these relationships affect other areas of your life. What could you do to improve or change them? A holistic health journey, then, is a whole- life MOT, an analysis of all aspects of our life in order to live in a more united, authentic and whole way. |
AuthorAmy is the founder of the Women's Wellbeing Collective. She is an educator and mum of three with a passion for holistic therapies and women's wellness. Archives
May 2025
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