As a busy professional woman, you're constantly seeking ways to enhance your energy, look your best, and maintain your peace of mind amidst the demands of life. Perhaps you've tried different diets, fitness regimes, or skincare routines, only to find they offer temporary fixes or address just one piece of the puzzle. What if I told you that true, sustainable well-being comes from an integrated, holistic approach?

In this episode, I describe ways in which our systems work together, and why looking at our minds, bodies, and skin as a holistic system, rather than just working on one element at a time is really beneficial.

I'd love to hear in the comments how you're making holistic health work for you?

Recharge in Minutes: 5 Self-Care Tools for Busy Women

1. The Power of a Pause: Mindful Breathing (5 minutes)

• • Further Reading: UCLA Health - Mindful Awareness Research Center: Offers guided meditations and resources on mindfulness and breathing techniques. (https://www.uclahealth.org/marc/mindful-meditations)
  • Harvard Health Publishing - Breathing exercises for stress: Explores the science behind how breathing can calm your nervous system. (https://www.health.harvard.edu/staying-healthy/breathing-exercises-for-stress)

2. Hydration Hero: Fuel Your Body (2 minutes)

• • Further Reading: Mayo Clinic - Water: How much should you drink every day?: Provides guidelines on daily water intake and the benefits of hydration. (https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256)

3. Move Your Body: Micro-Movements (5-10 minutes)

• • Further Reading: American Heart Association - The Benefits of Physical Activity: Highlights the numerous benefits of exercise, even in small doses. (https://www.heart.org/en/healthy-living/fitness/fitness-basics/why-is-physical-activity-so-important)

4. Sensory Delight: Engage Your Senses (2 minutes)

• • Further Reading: Psychology Today - The Power of Sensory Experience: Explores how our senses impact our emotions and well-being. (https://www.psychologytoday.com/au/blog/the-guest-room/201908/the-power-sensory-experience)

5. Digital Detox: Unplug and Recharge (5-10 minutes)

• • Further Reading: Center for Humane Technology: Offers resources and insights on the impact of technology on our well-being. (https://humanetech.com/)

Which of these tools will you try today?

So why can vegan protein powder be such a good option? I've realised that vegan protein powder, particularly a good clean one, can be great for us, even when we aren't necessarily eating a fully vegan or plant based diet. There's a few reasons for this, which centre around how they can be easier to digest, that they can have a complete amino acid profile, and they overall can contribute other nutritional benefits.

There's a big myth as well that plant based protein powders don't often have a full amino acid profile, and this isn't necessarily true. When a plant based protein is sourced from a variety of plants, such as pea, rice and cranberry, it can have a complete profile.

If you'd like to do some further reading, here's a few references:

References:

[1] Hertzler, S. R., Lieblein-Boff, J. C., Weiler, M., & Allgeier, C. (2020). Plant Proteins: Assessing Their Nutritional Quality and Effects on Health and Physical Function. Nutrients, 12(12), 3704. https://doi.org/10.3390/nu12123704(Discusses digestibility and quality of plant proteins)   

[2] Sicherer, S. H., & Sampson, H. A. (2018). Food allergy: A review and update on epidemiology, pathogenesis, diagnosis, prevention, and management. Journal of Allergy and Clinical Immunology, 141(1), 41–58.https://doi.org/10.1016/j.jaci.2017.11.003 (Covers common food allergens, including milk)   

[3] Lynch, H., Johnston, C., & Wharton, C. (2018). Plant-Based Diets: Considerations for Environmental Impact, Protein Quality, and Exercise Performance. Nutrients, 10(12), 1841. https://doi.org/10.3390/nu10121841 (Touches upon nutrient profiles of plant-based sources)   

[4] Gorissen, S. H. M., Crombag, J. J. R., Senden, J. M. G., Waterval, W. A. H., Bierau, J., Verdijk, L. B., & van Loon, L. J. C. (2018). Protein content and amino acid composition of commercially available plant-based protein isolates.Amino Acids, 50(12), 1685–1695. https://doi.org/10.1007/s00726-018-2640-5 (Details amino acid profiles of various plant proteins)   

[5] Banaszek, A., Townsend, J. R., Bender, D., Vantrease, W. C., Marshall, A. C., & Johnson, K. D. (2019). The Effects of Whey vs. Pea Protein on Physical Adaptations Following 8-Weeks of High-Intensity Functional Training (HIFT): A Pilot Study. Sports (Basel, Switzerland), 7(1), 12. https://doi.org/10.3390/sports7010012 (Compares effects of whey vs. pea protein on muscle adaptations, finding similar results)   

[6] Poore, J., & Nemecek, T. (2018). Reducing food’s environmental impacts through producers and consumers. Science, 360(6392), 987–992. https://doi.org/10.1126/science.aaq0216 (Comprehensive study on the environmental impacts of different food products)   

Disclaimer: This blog post is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional or registered dietitian before making significant changes to your diet or supplement routine.   

If you'd like to purchase the protein powders I love and use, you can purchase them online: https://www.arbonne.com/au/en/shop-all/nutrition/protein/c/protein

In this episode we delve into living a strong, healthy, glowing, vibrant life with Laura Petrie, Counsellor and Coach. Laura offers some real actionable insights into how to improve and grow, and also make our lives better. The insights around setting goals, making progress, keeping ourselves accountable, and then reflecting are truly valuable.

Laura can be contacted via her website, or Instagram.

If you feel the call to invest in yourself, Laura is also running a retreat in Trentham, 30 May-2 June 2025. You can register for the waitlist online.

In this episode, I interview Jacki Deering from Turning Point Yoga with Jacki about why she loves outdoor adventures, and the the importance of connection.

Similarly to myself, Jacki shares a love of the outdoors and loves outdoor fitness and health, teaching outdoor yoga classes. Jacki is also big on connection, and living seasonally, both of which are great for our health and mental health. These are topics that we dig into throughout this chat.

You can follow Jacki on her website, Facebook or Instagram.

Website

Facebook or here

And

Instagram

In today's digital age, free fitness and nutrition plans are abundant. YouTube workouts, TikTok trends, and endless articles promising rapid results are just a click away. But are these "free" resources truly the best path to achieving your health and wellness goals? Hiring a coach may be a great investment in your health in 2025.

However, the world of health and wellness is overflowing with advice. But finding the right guidance, the coach who truly gets you, can feel like searching for a needle in a haystack.

You see, while certifications and qualifications are important, there's an undeniable power in choosing a coach who has walked a similar path. A coach who understands the unique struggles women face – juggling careers, families, and the relentless pressure to "have it all" – while navigating the complexities of body image, self-doubt, and the constant pursuit of that elusive "perfect" life.

I'd love to help you on your journey, and I'm definitely not a stick figure ,but I know what it's like to be a super busy woman, trying to do it all, and I really feel I can help women in this boat on their way to a strong body, healthy mind, and glowing skin.

I can be contacted via www.sgdbodybeauty.com

Do you sometimes feel like the week is a little bit of a scramble? These 5 techniques will really help you nail the week, and feel calmer throughout.

If you'd like to access my online class library, you can choose from a range of classes online.

As a health and wellness coach, I get asked a lot about intermittent fasting (IF). It's the hot new trend, but is it all it's cracked up to be? Let's break down the pros and cons to see if IF is right for you.

I've also got a blog post up on this topic as well, if you wanted to check this out.

Feeling stressed, foggy-headed, and overwhelmed? You're not alone. In our fast-paced world, mental clarity and emotional well-being often take a backseat. But what if there was a natural remedy with roots in ancient medicine that could help? Enter ashwagandha, an adaptogenic herb with a growing reputation for its positive impact on mental health.

Sources:

Movement is great for our bodies as we move into the colder months here in Australia. Keeping our body moving helps improve our energy levels, and can affect a whole range of systems in our body, including our gut, metabolism, and our mind, and can also help to build a more resilient body.

If you're looking for additional help staying active over winter, I'd love to help.

If you're looking for nutritional support, I'd also love to help.

If you're looking for some light reading, here's a few references that may be useful.

Babaei, P & Azari, HB 2022, ‘Exercise Training Improves Memory Performance in Older Adults: A Narrative Review of Evidence and Possible Mechanisms’, ProQuest, vol. 15, no. 771553. Carabotti, M, Scirocco, A, Maselli, MA & Severi, C 2015, ‘The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems’, Annals of gastroenterology, vol. 28, Hellenic Society of Gastroenterology, no. 2, pp. 203–209. Cleveland Clinic 2022, Vagus Nerve: Gastroparesis, Vagus Nerve Stimulation & Syncope, Cleveland Clinic, viewed 28 April 2024, . De Leon, A 2022, Does yoga really stimulate the vagus nerve? Here’s what the science says, livescience.com, viewed 28 April 2024, . Hargreaves, M & Spriet, LL 2018, ‘Exercise Metabolism: Fuels for the Fire’, Cold Spring Harbor Perspectives in Medicine, vol. 8, no. 8, p. a029744, viewed 30 March 2020, . Koutouratsas, T, Philippou, A, Kolios, G, Koutsilieris, M & Gazouli, M 2021, ‘Role of exercise in preventing and restoring gut dysbiosis in patients with inflammatory bowel diseases: A review’, World Journal of Gastroenterology, vol. 27, no. 30, pp. 5037–5046. McGonigal, K 2020, Five Surprising Ways Exercise Changes Your Brain, Greater Good. Office of the Deputy Chief of Staff United States Army n.d., ARD: Five Dimensions of Personal Readiness, www.armyresilience.army.mil, viewed 28 April 2024, . Royes, LFF 2020, ‘Cross-talk between gut and brain elicited by physical exercise’, Biochimica et Biophysica Acta (BBA) - Molecular Basis of Disease, vol. 1866, no. 10, p. 165877, viewed 29 July 2022, . Thyfault, JP & Bergouignan, A 2020, ‘Exercise and metabolic health: beyond skeletal muscle’, Diabetologia, vol. 63, no. 8, pp. 1464–1474. UCLA Health 2018, The Link Between Exercise and Mental Health, www.uclahealth.org, viewed 28 April 2024, .