Welcome to your Monday moment of pause...

I usually drop ideas into my newsletter through the week so that Monday morning brings just a quick final edit.  Not today!  It's half term week and I am writing from scratch as last week was so busy after my week off.  The kids are off school and have not yet emerged (8.34 as I type!).  It's a helpful exercise in appreciating things always take longer than you think as I hit send now 1.5 hours later!

Whatever your day has in store for you I hope seeing this message in your in box allows you a small moment of stillness with something soothing to drink.  I'd love to hear what your brew of choice is when you sit down to read.  

Curl up with a book - If women rose rooted: a life changing journey to authenticity and belonging by Sharon Blackie

My dear friend Mel gave me this book for my birthday and although I've not actually read it yet, if Mel says it's good I know it will be. 

''I found it really interesting.  Each chapter is split into little chunks so you can just read it for 10 minutes at a time and still feel you've connected with it''. - Mel, gift giver

Following a breakdown and leaving the corporate world, Sharon Blackie, a psychologist, moved to the North of Scotland.  ''If women rose rooted'' was first published in 2016 and Sharon has written many other books since then based on celtic mythology and nature connection.  ''Beautifully written, honest and moving, this books is a passionate song to a different kind of femininity; a rallying cry for women to reawaken their natural power - not just for the sake of their own wellbeing , but for love of this threatened earth.''

Making different food and movement choices as we get older

My swim bestie Julie and I are always comparing notes on what we've read about food and movement as we get older.  For women of our age in particular it's a hot topic with research showing that an increase in protein alongside strength training is important for muscle and bone health and also brain health in the lead up to and after menopause.  I'm no expert on any of this and try-fail-try again when it comes to making different food and lifestyle changes.  So I thought I'd just link some interesting podcasts we've listened to which are helping us to understand how our bodies change as we get older and why what worked in our 30s/40s to feel our best may not be working now. (click on the title below and it will take you to the episode)

• Mel Robbins & Dr Tracey Sims - the ultimate guide to menopause: how to boost metabolism, build muscle and balance your hormones.
• Mel Robbins & Dr Amy Shah - Strong, fit and healthy: how to get your best body and increase your energy in 3 days
• Mel Robbins & Gabriel Lyon - the science of strength training (learn how lifting weights, even light ones, helps you lose weight, live better and live longer)
• Dr Mindy Pelz & Georgia Ede - Fuelling a healthy mind: Ketones, fasting and brain chemistry

ps. Tomato juice (specifically lycopene) is good for menopausal symptoms apparently - great article here

Free postage over £25 today 

Sometimes it's the littlest things that give us a lift.  This week's heart smile is my gorgeous new wallet.  Mine had broken a couple of weeks before my birthday and I was making do with a little jewellary bag.  I decided investing in a new wallet with some birthday money was a sound idea.  I love this Yoshi ''Be Kind Rewind'' wallet I found with it's retro video tapes of films I loved when I was a teen.  Such nostalga and a few films there I haven't seen so wondering if I should go check them out!

Wishing you a wonderful week

with love, Nic x