Welcome to this week's edition of the GRATE Newsletter!
This week, as we celebrate International Women’s Day, I want to acknowledge the incredible women who continuously push boundaries in the food industry and beyond. Just last week, I had the privilege of co-hosting the BELEAF retreat with Sharon Noonan - a sanctuary for reflection, connection, and growth. It was a space where women could pause, recalibrate, and leave with a renewed sense of purpose.
Self-care was a fundamental part of the retreat, and in the spirit of this special day, I’m sharing five key self-care strategies that align with the core pillars of wellbeing - mental, emotional, physical, spiritual, and social health. These strategies will not only nourish you but help sustain the incredible work you do. Alongside each, I’ll highlight women to follow, books to read, and activities to explore, ensuring you have the tools to prioritise yourself while continuing to make an impact.
This International Women’s Day, I encourage you to take one of these strategies and make it part of your self-care ritual. Whether it’s prioritising rest, fuelling yourself intentionally, or leaning into your community, small, intentional shifts create lasting change. Here’s to celebrating women - not just today, but every day.
Which self-care strategy resonates with you most? Reply and let me know!
Happy International Women’s Day!
As always, enjoy the read,
Annie x
PROTECT YOUR ENERGY: THE POWER OF REST & RECOVERY
Burnout is not a badge of honour - it’s a sign to reset.
At the retreat, we explored the 7 Pillars of Rest, emphasising that true rejuvenation goes beyond just sleep. Incorporating mental rest (meditation), sensory rest (limiting screen time), and emotional rest (setting boundaries) can drastically improve your wellbeing.
Follow: Mary Ellen Saha, Coaching psychologist, Meditation Teacher
Try: A daily ‘tech-free hour’ to give your mind a break
Read: The 5 Second Rule by Mel Robbins - perfect for tackling hesitation and prioritising self-care.
FUEL YOURSELF WITH INTENTIONAL NUTRITION
Food is more than fuel - it’s a form of self-care. At BELEAF, we focused on delicious wellness by Made by Merrilees, celebrating nourishing, locally sourced ingredients. Prioritising balanced meals rich in whole foods supports not only physical health but mental clarity.
Follow: Dr. Stacy Sims for science-backed nutrition tips for women, and her recent interview with Steven Bartlett on Diary of a CEO was a brilliant listen
Try: A weekly ‘mindful meal’- slow down and truly
savour every bite
Read: Roar by Dr. Stacy Sims - game-changing insights on how women should eat and train differently than men
NURTURE YOUR CIRCLE: THE STRENGTH OF COMMUNITY
Surrounding yourself with supportive, like-minded women is one of the most powerful self-care tools. The BELEAF retreat reinforced that we rise higher together. Make time for friendships and meaningful connections - they are essential for emotional wellbeing.
Follow: Clare McKenna (@claremckennapresents) host of Alive & Kicking for inspiring health conversations. Every Sunday morning 8-9 or you can listen back
Try: A monthly ‘connection call’ with a friend or mentor
Read: Radical Friendship by Kate Johnson - a guide to deep, meaningful relationships
MOVE WITH PURPOSE: EXERCISE FOR STRENGTH, NOT PUNISHMENT
Movement should feel empowering, not exhausting. Whether it was beach walks, grounding, or our guided stretch sessions, we embraced movement as a tool for energy, rather than depletion. Find a routine that excites you and aligns with your lifestyle.
Follow: Kelly McGonigal, She shows how movement is intertwined with some of the most basic human joys, including self-expression, social connection, and mastery.
Try: Swap one high-intensity workout for a nature walk or yoga session
Read: The Joy of Movement - an inspiring take on how exercise enhances happiness
CULTIVATE A GROWTH MINDSET
The most successful women in food and business embrace lifelong learning. At the retreat, we explored imposter syndrome and the importance of reframing failures as stepping stones. We spent time creating a vision board. Visualising your goals can make them feel more tangible, helping you stay motivated and aligned with your aspirations. Seeing daily reminders of what you’re working toward fosters resilience, belief, and confidence in your journey.
Follow: Carol Dweck, for her pioneering research on motivation and the power of a growth mindset.
Try: Journaling one ‘failure’ each week and reframing it as a lesson and/or design a vision board
Read: Mindset by Carol Dweck, a must-read for shifting how you view challenges
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