That’s where our Ultimate Smoothie Guide e-book comes to rescue. It breaks down the simple pillars of smoothie-making, so you can create blends that are nourishing, and delicious every single time. Plus, you’ll get recipe inspiration to keep things exciting.

Ready to blend like a pro? Download your guide today.

Enter your email below to get access to this guide book

By accessing you’ll receive the guide book to download on the next page, and you’ll also join our community where we put out interesting and useful advice on a weekly email basis. You can opt-out from any of this communication at any time by clicking the link at the bottom of emails or by contacting us. We will never share your email. Happy blitzing!

The post Download The Ultimate Smoothie Guide E-Book appeared first on Form.

With our smart blend of healthy fats, creamy textures, and Performance protein powders, you’ll enjoy indulgent flavours like:

• Lemon Cheesecake
• Matcha & Macadamia
• Strawberries & Cream
• Chocolate Peanut
• Pistachio Gelato
• …and more!

Why You’ll Love This Guide

• Protein-powered recipes to support muscle recovery and satiety
• Dairy-free, plant-based ingredients that keep things light and clean
• Simple instructions using the Ninja Creami for ultra-smooth results
• Flexible bases so you can customise your creations with toppings, mix-ins, and seasonal fruits

Enter your email below to get access to this guide

By accessing you’ll receive the guide book to download on the next page, and you’ll also join our community where we put out interesting and useful advice on a weekly email basis. You can opt-out from any of this communication at any time by clicking the link at the bottom of emails or by contacting us. We will never share your email.

The post Download the Form Creami & Clean: Your Guide to Healthier Protein Ice Cream appeared first on Form.

In psychology, trust is an essential component of healthy relationships and societal functioning. It significantly supports mental well-being. Trust can be understood as the belief in the reliability, integrity, and benevolence of others.

Here are key points supported by studies on how trust supports mental well-being:

1. Reduction of Stress and Anxiety

Trust in others reduces stress by creating a sense of security and predictability.

A study by Hostinar, Sullivan, and Gunnar (2014) found that children with secure attachments to caregivers (a form of trust) exhibited lower cortisol levels, indicating reduced stress responses. Trusting relationships provide emotional support, which buffers against stress.

Trust also helps reduce anxiety by fostering a sense of safety and reliability in social interactions.

A study by Dinisman and Ben-Arieh (2016) demonstrated that adolescents who reported higher levels of trust in their parents and peers experienced lower levels of anxiety. Trust in relationships creates a supportive environment that alleviates anxious feelings.

2. Promotion of Psychological Resilience

Trust promotes psychological resilience by providing a reliable support system.

Research by Ozbay et al. (2007) indicated that social support, which relies on trust, is a critical factor in building resilience against stress and trauma. Trusting relationships provide the emotional resources needed to cope with adversity.

Trust is essential for coping with trauma. A study by Bonanno et al. (2002) found that individuals with higher levels of trust in their social network were better able to recover from traumatic experiences.

Trust in others allows for sharing and processing traumatic experiences, facilitating healing.

3. Improvement of Overall Well-Being and Life Satisfaction

Trust is associated with higher overall well-being.

A study by Helliwell and Putnam (2004) found that individuals who reported higher levels of trust in their community also reported higher levels of life satisfaction and happiness. Trust creates a sense of community and belonging, which enhances well-being.

Trust in personal relationships contributes to life satisfaction. Diener and Seligman (2002) showed that people with strong, trust-based relationships reported greater life satisfaction.

Trust in others provides emotional security and fulfilment, leading to a more satisfying life.

The question is: what to do when we can not rely on others? Which is a real thing, therefore the logical alternative is to develop trust in ourselves and/or on something bigger than us, what I will call inner-wisdom which sometimes manifests as our intuition.

In psychology, intuition refers to the ability to understand or know something immediately, without the need for conscious reasoning. It is often described as a “gut feeling” or an instinctive, quick judgement that arises spontaneously, without the use of analytical thought.

Intuition is typically based on the rapid processing of information that we have accumulated through experience, often occurring at a subconscious level.

Research has shown that intuition is also beneficial for mental health, as self-trust is the foundation for confidence and personal growth.

Here is some evidence:

1. Promotion of Emotional Intelligence and Self-Awareness

Intuition is closely related to emotional intelligence, which involves understanding and managing one’s own emotions as well as recognizing and influencing the emotions of others.

A study by Sadler-Smith (2004) found that intuitive individuals often exhibit higher emotional intelligence, leading to better interpersonal relationships and enhanced mental well-being.

Intuition fosters self-awareness by helping individuals recognize their true feelings and needs.

A study by Treadway et al. (2004) demonstrated that higher levels of intuition were associated with greater self-awareness and self-acceptance, which are crucial for mental health.

2. Improvement of Mental Health

Intuitive awareness can improve overall mental health by fostering a deeper connection with oneself and one’s needs.

A study by Epstein (2010) found that individuals who trust their intuition experience greater psychological well-being and life satisfaction.

3. Enhancement of Decision-Making

Intuitive decision-making can lead to better outcomes, especially under pressure.

A study by Dijksterhuis et al. (2006) found that individuals who relied on intuition for complex decisions were more satisfied with their choices compared to those who relied solely on analytical thinking. This satisfaction can reduce decision-related stress and enhance overall well-being.

4. Promotion of Interpersonal Relationships

Intuition can improve interpersonal relationships by fostering empathy and understanding.

A study by Gigerenzer (2007) found that intuitive individuals are better at reading social cues and responding appropriately, which enhances the quality of their relationships and contributes to social support and mental well-being.

Conclusion

Trust significantly supports mental well-being by reducing stress and anxiety, promoting psychological resilience, improving overall well-being and life satisfaction, as knowing we have someone to count on and the feeling of safety was primordial to our evolution.

However, it is also important to trust our intuition as it supports mental well-being by promoting emotional intelligence and self-awareness, enhancing decision-making and interpersonal relationships.

In case you need further inspiration to trust your inner-wisdom, Albert Einstein might help:
“The intuitive mind is a sacred gift and the rational mind is a faithful servant. We have created a society that honours the servant and has forgotten the gift.”

If you wish to explore the benefits of trust, join me for the Befriending The Mind workshop, at Love Supreme Projects, on 15th September, where we will be exploring how to develop trust in the process and within yourself. Details to book here.

REFERENCES

Bonanno, G. A., Galea, S., Bucciarelli, A., & Vlahov, D. (2002). What predicts psychological resilience after disaster? The role of demographics, resources, and life stress. *Journal of Consulting and Clinical Psychology, 70*(2), 310-316.

Diener, E., & Seligman, M. E. (2002). Very happy people. *Psychological Science, 13*(1), 81-84.

Dijksterhuis, A., Bos, M. W., Nordgren, L. F., & van Baaren, R. B. (2006). On making the right choice: The deliberation-without-attention effect. *Science, 311*(5763), 1005-1007.

Dinisman, T., & Ben-Arieh, A. (2016). The relationship between material deprivation and self-reported health: The mediating role of social relations and trust. *Social Science & Medicine, 153,* 103-110.

Epstein, S. (2010). Intuition from the perspective of cognitive-experiential self-theory. In H. Plessner, C. Betsch, & T. Betsch (Eds.), *Intuition in judgment and decision making* (pp. 23-37). Lawrence Erlbaum Associates Publishers.

Gigerenzer, G. (2007). *Gut feelings: The intelligence of the unconscious*. Penguin Books.

Helliwell, J. F., & Putnam, R. D. (2004). The social context of well-being. *Philosophical Transactions of the Royal Society B: Biological Sciences, 359*(1449), 1435-1446.

Hostinar, C. E., Sullivan, R. M., & Gunnar, M. R. (2014). Psychobiological mechanisms underlying the social buffering of the HPA axis: A review of animal models and human studies across development. *Psychological Bulletin, 140*(1), 256-282.

Ozbay, F., Johnson, D. C., Dimoulas, E., Morgan, C. A., Charney, D., & Southwick, S. (2007). Social support and resilience to stress: From neurobiology to clinical practice. *Psychiatry (Edgmont), 4*(5), 35-40.

Sadler-Smith, E. (2004). Cognitive style and the management of small and medium-sized enterprises. *Organization Studies, 25*(2), 155-181.

Siedlecki, K. L., Salthouse, T. A., Oishi, S., & Jeswani, S. (2014). The relationship between social support and subjective well-being across age. *Social Indicators Research, 117*(2), 561–576. https://doi.org/10.1007/s11205-013-0361-4

Treadway, D. C., Hochwarter, W. A., Kacmar, C. J., & Ferris, G. R. (2004). Leader political skill and employee reactions. *The Leadership Quarterly, 15*(4), 493-513.

The post Why Trust and Intuition Are Paramount for Mental Health appeared first on Form.

A key component of mindfulness involves observing experiences without evaluating them as good or bad. Something easier said than done, as we all have our likes, dislikes and an opinion about pretty much everything. In fact, when something is indifferent to us we normally don’t spend too much time thinking about it.

Jon Kabat-Zinn,PhD, Professor Emeritus of medicine at University of Massachusetts, and the creator of the Mindfulness-Based Stress Reduction program (1979) – AKA the Grandfather of the Mindfulness movement in the West – considers non-judging such a fundamental aspect of mindfulness that he included it in his working definition of mindfulness: “ the awareness that arises from paying attention, on purpose, moment by moment and non-judgmentally”.

In this point it’s important to clarify that non-judgment does not mean we leave our discernment behind, which is crucial for skilful decision making. We simply suspend reinforcing and scaling up our assessments and evaluations to liberate ourselves from the tyranny of prejudices and preconceptions.

This approach has been shown to support mental well-being in various ways. Here are few examples supported by studies:

1. Reduction of Stress

Non-judgmental awareness is a fundamental aspect of mindfulness-based stress reduction (MBSR). A meta-analysis by Khoury et al. (2015) found that MBSR significantly reduces stress levels. By observing thoughts and sensations without judgement, individuals reduce the internal pressure to alter their experiences, leading to lower stress.

By creating space between stressors events and yourself, you move from “I am stressed” to “I experience stress”. This identity shift is an important leap for your mental wellbeing.

2. Improvement in Emotional Regulation

Non-judgmental awareness enhances emotional regulation. Chambers et al. (2009) found that mindfulness practices that emphasise non-judgment help individuals manage their emotions better by reducing reactivity and promoting a more balanced emotional response, allowing individuals to respond to situations with greater calmness and composure.

Similar to the experience of stress, when we no longer overly identify with our emotions, we have the headspace to respond instead of (over) react and sometimes/inevitably regret. Knowing how to respond appropriately to emotionally charged situations is a rare skill, but one we can all cultivate.

3. Reduction of Symptoms of Depression

Non-judgment can help reduce symptoms of depression. A study by Teasdale et al. (2000) on mindfulness-based cognitive therapy (MBCT) showed that participants who practised non-judgmental awareness experienced fewer depressive symptoms and a reduced risk of relapse. By observing depressive thoughts without judgement, individuals can prevent the negative thought patterns that exacerbate depression.

In addition, non-judgmental mindfulness reduces rumination, a key factor in depression. A study by Deyo et al. (2009) found that mindfulness practices decrease rumination, thereby reducing depressive symptoms.

This point reinforces the important difference between discernment and non-judgement. As it shows that suspending the tendency to reinforce and reify our thoughts, helps us see clearly and differentiate helpful and harmful thought processes.

4. Enhancement of Self-Compassion

Non-judgment fosters self-compassion, which is crucial for mental well-being. Neff (2003) found that self-compassion involves being kind to oneself and accepting one’s flaws without judgement, leading to reduced self-criticism and improved mental health.

Acceptance does not necessarily lead to complacency. Dr Kristin Neff studies have also shown that self-compassion is a greater motivator than criticism. So next time you notice a harsh internal dialogue, remember that being a good friend to yourself is better for your mental wellbeing!

5. Enhanced Interpersonal Relationships

Non-judgmental awareness enhances empathy and compassion in interpersonal relationships. A study by Birnie et al. (2010) found that mindfulness training increases empathy and compassion, leading to more supportive and understanding relationships.
Non-judgmental mindfulness also promotes better social connections. Creswell et al. (2007) found that mindfulness practices improve social interactions by reducing judgmental attitudes and increasing acceptance of others.

Lowering our barriers and bias towards others and seeking to understand leads to deeper and sometimes unexpected connections. Remembering our common humanity

Conclusion

Non-judgment supports mental well-being by reducing stress, improving emotional regulation, reducing symptoms of depression, enhancing self-compassion and acceptance, improving overall well-being, and enhancing interpersonal relationships. These benefits are backed by a substantial body of psychological research, highlighting the importance of adopting a non-judgmental approach for better mental health.

If you wish to explore the benefits of non-judging, join me for the Befriending The Mind workshop, at Love Supreme Projects, on 8th September, where we will be exploring how suspending judgement can support us sitting with our thoughts, feelings and emotion in a wise and compassionate way. Details to book here.

A final statement to strengthen the case for non-judging:

“You’ve been criticising yourself for years and it hasn’t worked. Try approving of yourself and see what happens.” – Louise Hay

References

Birnie, K., Speca, M., & Carlson, L. E. (2010). Exploring self-compassion and empathy in the context of mindfulness-based stress reduction (MBSR). *Stress and Health*, 26(5), 359-371. https://doi.org/10.1002/smi.1305

Chambers, R., Gullone, E., & Allen, N. B. (2009). Mindful emotion regulation: An integrative review. *Clinical Psychology Review*, 29(6), 560-572. https://doi.org/10.1016/j.cpr.2009.06.005

Creswell, J. D., Way, B. M., Eisenberger, N. I., & Lieberman, M. D. (2007). Neural correlates of dispositional mindfulness during affect labeling. *Psychosomatic Medicine*, 69(6), 560-565. https://doi.org/10.1097/PSY.0b013e3180f6171f

Deyo, M., Wilson, K. A., Ong, J., & Koopman, C. (2009). Mindfulness and rumination: Does mindfulness training lead to reductions in the ruminative thinking associated with depression? *Explore*, 5(5), 265-271. https://doi.org/10.1016/j.explore.2009.06.005

Kabat-Zinn, J. (2013). *Full catastrophe living, revised edition: How to cope with stress, pain and illness using mindfulness meditation*. Hachette UK.

Khoury, B., Sharma, M., Rush, S. E., & Fournier, C. (2015). Mindfulness-based stress reduction for healthy individuals: A meta-analysis. *Journal of Psychosomatic Research*, 78(6), 519-528. https://doi.org/10.1016/j.jpsychores.2015.03.009

Neff, K. D. (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. *Self and Identity*, 2(2), 85-101. https://doi.org/10.1080/15298860309032

Teasdale, J. D., Segal, Z. V., Williams, J. M., Ridgeway, V. A., Soulsby, J. M., & Lau, M. A. (2000). Prevention of relapse/recurrence in major depression by mindfulness-based cognitive therapy. *Journal of Consulting and Clinical Psychology*, 68(4), 615-623. https://doi.org/10.1037/0022-006X.68.4.615

The post Five Benefits of Developing a Non-Judgmental Mind appeared first on Form.

Curiosity, which can be defined as a desire to acquire new knowledge and experiences, is not only an attitude that supports the philosophical and cosmic minds, but it also plays a significant role in supporting our overall mental well-being.

Curiosity is one of the most elementary strengths and personality traits that psychologists study. Sylvan Tomkins (1962), a key researcher of positive emotions, thought that curiosity had huge evolutionary benefits. He said, “The importance of curiosity to thought and memory are so extensive that the absence…would jeopardise intellectual development no less than the destruction of brain tissue…there is no human competence which can be achieved in the absence of a sustaining interest”.

The definition of curiosity is not closed and researchers are still figuring out ways of measuring it.

Being curious can be defined as being interested in new things and having a receptive attitude whatever the target of attention (Bishop et al., 2004). As a consequence, when people feel curious, they devote more attention to an activity, process information more deeply, remember information better, and are more likely to persist on tasks until goals are met (Silvia, 2006).

Todd Barrett Kashdan, professor of psychology and director of the Well-Being Laboratory at George Mason University, together with other researchers, has contributed to several psychological studies highlighting the positive impacts of curiosity on mental health.

Here are some key findings:

1. Enhancement of Positive Emotions and Life Satisfaction

Curiosity has been linked to increased levels of positive emotions. Kashdan and Steger (2007) found that people who exhibited higher levels of trait curiosity experienced greater life satisfaction and more frequent feelings of joy and contentment.

Individuals who regularly engage in curiosity-driven behaviours report higher life satisfaction. The act of exploring new information and experiences contributes to a sense of purpose and fulfilment, Kashdan et al. (2013).

The take-away? Get out and wonder, go and explore. Try that new class, book that exotic trip, enjoy this adventure we call life!

2. Reduction of Anxiety

Curiosity can help in managing anxiety. When individuals approach novel situations with curiosity rather than fear, it can reduce the overall stress response. This approach is supported by Kashdan and Silvia (2009), who suggested that curiosity helps in reframing potentially anxiety-inducing situations as opportunities for growth and learning.

Fear narrows our perception and perspective, curiosity has the potential to bring new possibilities. Turn to curiosity next time anxiety starts to creep in.

3. Improved Coping Mechanisms

Curiosity encourages adaptive coping strategies. When faced with challenges, curious individuals are more likely to seek out new information and solutions rather than avoiding the problem. This proactive approach to problem-solving is linked to better psychological resilience (Kashdan & Roberts, 2004).

When you feel stuck, tap into curiosity as a platform to bounce back.

4. Enhancement of Social Relationships

Curiosity facilitates social interactions and the formation of social bonds. Kashdan et al. (2004) found that curious individuals are more likely to engage in conversations, show interest in others, and build meaningful relationships. These social connections are crucial for mental well-being.

So next time you are dreading attending a work event or a dinner party with people you don’t know, remember to take curiosity with you!

5. Cognitive Flexibility

Curiosity fosters cognitive flexibility, the ability to adapt one’s thinking to new and unexpected conditions. This flexibility is associated with better problem-solving skills and creativity, both of which contribute to mental resilience (Kashdan et al., 2009).

Curiosity is yoga for the mind, use it when you need to stretch your thinking.

Conclusion

Curiosity significantly contributes to mental well-being by enhancing positive emotions, reducing anxiety, promoting adaptive coping mechanisms, fostering personal growth, improving social relationships, and encouraging cognitive flexibility and creativity.

These and other benefits are supported by a substantial body of psychological research, emphasising the importance of nurturing curiosity throughout our life for mental wellbeing.

If you wish to explore the benefits of curiosity, join me for the Befriending The Mind workshop, at Love Supreme Projects, on 8th September, where we will be exploring how being curious can support us sitting with our thoughts, feelings and emotion. Details to book here.

A final statement to strengthen the case for curiosity: “The future belongs to the curious. The ones who are not afraid to try it, explore it, poke at it, question it, and turn it inside out.”, Eleanor Roosevelt.

References

Bishop, S. R., Lau, M., Shapiro, S., Carlson, L., Anderson, N. D., Carmody, J., … & Devins, G. (2004). Mindfulness: A proposed operational definition. Clinical psychology: Science and practice, 11(3), 230.

Kashdan, T. B., & Silvia, P. J. (2009). Curiosity and interest: The benefits of thriving on novelty and challenge. In S. J. Lopez & C. R. Snyder (Eds.), *Oxford Handbook of Positive Psychology* (pp. 367-374). Oxford University Press.

Kashdan, T. B., & Roberts, J. E. (2004). Trait and state curiosity in the genesis of intimacy: Differentiation from related constructs. *Journal of Social and Clinical Psychology*, 23(6), 792-816.

Kashdan, T. B., & Steger, M. F. (2007). Curiosity and pathways to well-being and meaning in life. *Journal of Positive Psychology*, 2(3), 147-160.

Silvia, P. J. (2006). Exploring the psychology of interest. Oxford University Press.

Tomkins, S. (1962). Affect imagery consciousness: Volume I: The positive affects. Springer publishing company.

The post Five Ways Curiosity Can Support Your Mental Wellbeing appeared first on Form.

Whether you are new to Pilates or if you do it regularly, Pilates offers numerous benefits that are too good to ignore. It’s a brilliant form of exercise suitable for all ages and abilities, enhancing strength, muscle tone, stamina, flexibility, and balance.

Here’s why:

1. Accessible Anywhere, Anytime:

You can do Pilates anywhere; all you need is a mat! With a plethora of online subscriptions available, Pilates is at your fingertips wherever you are.

Whether you’re at home, travelling, or short on time, you can squeeze in a session whenever it suits you best.

2. Building Strength:

Pilates isn’t just another workout; it’s a strength-building journey. Through targeted movements and mindful breathing, Pilates strengthens your core, improves posture, and boosts overall muscle tone.

Each session lays another brick in the foundation of your long-term health and fitness.

3. Consistency is Key:

The real magic of Pilates lies in consistency.

It’s not about pushing yourself to the limit in one session; it’s about showing up regularly and making it a part of your lifestyle. Just a few short, consistent sessions per week can lead to noticeable improvements in strength, mobility, and overall well-being.

4. Start Your Day Right:

Starting your day with a burst of energy and positivity sets you up for a great day ahead! Integrating Pilates into your morning routine is fantastic. A short session in the morning can wake up your body, sharpen your focus, and set a tone of empowerment for the rest of your day.

I started my online classes at the beginning of the pandemic to continue teaching my clients during lockdown. Over the last two years, the Chloe’s Pilates online community has grown amazingly, and I love teaching people all over the globe who can now fit even 15 minutes of Pilates into their daily lives, making Pilates a sustainable and enjoyable part of their routines.

My clients also love that they can now ‘take me in their pocket’ with them when they are away to ensure they keep up their Pilates practice.

I offer a range of classes from beginners to intermediate and HIIT, allowing members to grow their practice and progress. Whether you start with a simple 10-minute daily stretch or challenge yourself to a sweaty 30-minute advanced workout, there’s something for everyone.

As a busy mom-of-two, I love that dynamic Pilates is fast and effective, allowing me to realistically fit my practice into my lifestyle. Fifteen to twenty minutes a day is a sustainable amount of time that everyone can find in their day, and that’s all you need to see real results.

Ready to give pilates a try? Get 10 weeks of free access to Chloe’s Pilates online subscription until 30 June 2024 with the code FORMPILATES10

About Chloe:
Chloe Hodgson is a Stott-certified Pilates teacher based in the Cotswolds. She has been a devotee of the practise ever since it worked wonders in fixing her back injury many years ago.

Also trained as a sound healer, Chloe immerses herself in wellness from nutrition to movement and meditation. She runs packed-out weekly classes at Bamford and Soho House amongst other venues, as well as regular Pilates and cold swimming events at Cornbury House and her own wellness retreats. You can learn more about her classes and sign up for her online membership here.

The post Benefits of Pilates: Why Consistency Matters appeared first on Form.

Dopamine is a hot topic on social media, frequently mentioned by doctors, podcasters, and many enthusiasts. It’s a neurotransmitter that controls the operations of neurons. This molecule plays a pivotal role in our lives, motivating us, offering pleasure, and managing satisfaction. Beyond its role in mood, memory, and attention, dopamine also influences basic needs like eating, sleeping, and moving.

However, in today’s digital landscape, dopamine has led to unintended consequences for our mental wellbeing. The allure of watching a short video, especially on platforms like TikTok, prompts a surge of dopamine, driving us to keep scrolling. Studies show our attention spans have plummeted from 2 ½ minutes in 2004 to a mere 47 seconds in 2016—and that was before the rise of 7-second content we see online today. But, have you ever considered, not just the mental effects of your binge-watching and endless scrolling, but the environmental effects too?

While dopamine keeps us hooked and distracted, we overlook a crucial side effect: the environmental impact of our screentime. Just a minute on TikTok generates 2.63g of CO2. With 1 billion monthly users in 2021, these seemingly small numbers translate into a colossal environmental footprint.

Let’s crunch the numbers: Using the average screen time on TikTok (52 minutes) and assuming 250 million people use it daily, TikTok produces 34,190 tonnes of CO2 daily! That’s over 12 million tonnes annually, and that’s just from one app. Combine that with giants like YouTube and Instagram, and the numbers are staggering.

The vast array of digital infrastructure, from data centres the size of cities, subsea cables stretching over 1.3 million kilometres along our seabeds, this energy thirsty system that powers the internet now contributes to over 6% of global emissions—worse than the aviation industry. And the digital realm continues to expand; with the rise of the metaverse and AI, some projections suggest our online activity could contribute to nearly 23% of global emissions by 2030.

While completely disconnecting might be impractical for many, we can embrace more sustainable digital habits. Just as we mindfully choose our food, it’s time to evaluate our digital consumption. Is the content you’re engaging with adding value or just draining your time? Choosing what content to engage with and nourishing your body with digital information is vital.

So, the next time you find yourself mindlessly scrolling, ask yourself, am I gaining something valuable from this or should I consider an alternative? A walk with loved ones or a pet might be the refreshing change you need. Your brain, body, and planet will surely thank you.

But, for those unavoidable times we do consume content online, we should look to mitigate or even remove the emissions we’ve caused. This is possible with Carbon Fingerprint, a digital tool that helps individuals understand and address the carbon impact of their screentime. It’s not about going digital-free, but making the time we spend online more sustainable. Supporting the planet and making us feel better about the time we spend online.

There’s a profound irony in how the very thing that often pulls us away from nature, is simultaneously harming it. Technology has installed a screen between us and the natural world, creating the illusion that we are mere observers experiencing the world around us, rather than integral parts of it. Yet, the truth remains: we are intrinsically linked with nature. Our actions, both beneficial and harmful, reverberate throughout the world around us. Consequently, by adopting habits that enrich our own lives, we inherently contribute to the betterment of the entire planet.

Discover your own carbon fingerprint and learn how to make a positive change by visiting Carbon Fingerprint’s website.

Written by Matthew Bird, Co-Founder of Carbon Fingerprint
Carbon Fingerprint helps you calculate and remove the carbon emissions from your digital habits, promoting a healthier, more sustainable online life.

The post The Carbon Impact of Your Online Activity appeared first on Form.

Whilst many of us look forward to that much-needed vacation time, taking a break that focuses on your wellbeing could be exactly the type of rest your mind and body is craving. With so many benefits, it’s hard to choose our favourite reasons to try a retreat, but here is a selection:

Disconnect from the Daily Grind

You’ve probably heard people talking about a ‘digital detox.’ A retreat gives you the space to physically and mentally take a step away from the constant demands and stressors of everyday life.

Wellness retreat hosts curate & design their itineraries to showcase a selection of activities that allow you to focus on your physical and mental wellbeing. And don’t worry, everything is optional so you can opt-in for the parts you want to or enjoy a book and your surrounding during activities that aren’t your thing.

On a retreat, it’s your time, so you can take it at your pace. Whether it’s a yoga retreat or a wild swimming escape, we bet you’ll return feeling recharged.

Nourish Your Body and Soul

Contrary to what some may expect, many wellness retreats have a big emphasis on food.

Retreat chefs become a key part of the group and in most cases will also share recipes so that guests can take their meals home with them. Nutrition plays such an important part of our wellbeing and most of the time, is the first thing to be affected when we are time short and stressed.

Most retreats will look to prepare meals with foods locally sourced from the region with some retreats catering to specific dietary needs such as plant-based, vegetarian, gluten-free and dairy free.

Connect with Like-Minded Individuals

Attending a wellness retreat allows you to connect with like-minded individuals who share similar goals and interests. This sense of community and support can be incredibly empowering and inspiring.

Retreats also are great for solo travellers and most retreats tend to have a mix of solo travellers and couples/friends joining the group. Engaging in group activities, participating in group discussions and sharing experiences with fellow guests can create meaningful connections and friendships that extend beyond the retreat itself.

A wellness retreat offers a unique opportunity to press pause from your daily grind, realign your priorities and return home feeling rested, reset, and ready to face the world. When planning your next vacation, why not check for a wellness retreat in your desired destination?

If you’re not sure where to start your search for high-quality retreats that tick all of your boxes, The Retreater offers hundreds of hand-picked wellness escapes all over the world. Their user-friendly platform makes it easy for you to filter results and find retreats that match your preferences.

To support your wellness journey, we want to offer you £50 off any multi-day retreat. Simply use the code FORM50 at checkout to receive this saving and enjoy some peace of mind!

The post Why Your Next Vacation Should Be a Wellness Retreat appeared first on Form.

Packed with 15 easy to use recipes you’ll be an expert smoothie maker and will have levelled up your vegan protein shakes in no time. If you want to take it even further you might consider our Ultimate Smoothie guide which takes you through step by step everything you need to smart making your own creations.

Some smoothie highlights include:

• Choc Hazelnut Smoothie
• Banana Caramel Smoothie
• Refreshing Green Smoothie
• Mocha Frappuccino
• Plus lots more!

Form’s Smoothie Starter Kit

Each one of the recipes included features a different member of the Form vegan protein family in a delicious, nutritious and easy to make protein shake. Download now and soon you’ll be enjoying Choc Hazelnut Smoothies, Banoffee Smoothies, even a Mango Smoothie – and much much more!

15 recipes to incorporate into your life and elevate your protein shake. Instant download below. Enjoy!

Enter your email below to get free access to this guide

By accessing you’ll receive the guide book to download on the next page, and you’ll also join our community where we put out interesting and useful advice on a weekly email basis. You can opt-out from any of this communication at any time by clicking the link at the bottom of emails or by contacting us. We will never share your email.

The post Download the Form Smoothie Starter Kit appeared first on Form.

It’s also the name of Australian nature startup Unyoked who kindly invited me to spend two nights in their first UK off-grid cabin — dubbed Rex — which is housed in a stunning spot in rural Norfolk, next to a pond in a vast, flourishing estate.

I was apprehensive and excited at the same time, knowing that I would benefit greatly from a space dedicated to solitude and quietness. I was also curious to see how it would be to sleep in a mini and minimal house, beautifully designed to make you feel immersed in the forest with huge corner glass windows by the bed.

I thought it was a good opportunity to not only connect with nature, but also to disconnect from technology, which is where the apprehension kicks in, since I haven’t spent a full day without my laptop since I went on a meditation retreat in 2019. I take it with me on holidays, use it to study during the weekends and even took it to the hospital when looking after my mum.

In addition, there is also the mobile addiction — one that I justify as part of my work involves social media strategy. Technology can be helpful or harmful and the fine line between them is balance — a word and practice that I am definitely not an expert in.

So let’s get real, did I spend 48 hours without my phone? No. Was I liberated from the urge to check emails, Slack, IG, etc? Yes, and the best part is the fact that I didn’t have to do anything for it to happen. It just happened naturally; thanks to nature (and an off-grid cabin in the middle of a forest).

Here then are five lessons I’ve learned during my Unyoked adventure that might motivate you to immerse yourself in nature more regularly too — whether that be an off-grid retreat, or just a long walk through the woods at the weekend.

Nature fosters connection

The very informative and detailed digital manual the Unyoked team has put together specifies where you should park your car as you’re not allowed to have your vehicle right next to the cabin (don’t worry, it’s only a 300m walk).

Initially I thought it was an annoying request, but as soon as I read the instructions “Park here. Continue on foot. Leave worries behind” and started walking to my cabin I experienced a sense of safety and belonging within taking a few first steps into the woods.

It’s a magical warming feeling that I compare to the power music has to immediately shift our mood, but the frequency and magnitude of nature is even more transformative.

If my poetic description sounds a bit woo woo for you, several studies show that ‘frequent nature immersion is scientifically proven to physically reduce stress and anxiety, improve creative problem solving and unlock feelings of awe and perspective’.

It is even recommended by the NHS.

Simplicity brings us contentment

Removing the noise, distractions and our everyday luxuries — food delivered to your door within 20 minutes say — show us what is really essential to living and how to truly appreciate what is right in front of us.

It was nice to re-discover the simple pleasure of cooking a comforting meal and enjoying it outdoors instead of inhaling it in a rush in front of a screen. I made a mushroom pasta I normally cook in my flat and it was the best one I ever tasted.

Curiosity is a great antidote for apprehension

I am not going to lie, there are certain aspects of the adventure that made me slightly nervous. Will I be bored? Is it safe? How will I cope with a composting toilet? Yes, I was worried about the non-flushing loo situation. It might be the trauma from my repulsive bathroom experiences in Nepal during Everest base camp track, which definitely prepared me for the worst.

I postponed the toilet visit for as long as I could hold, until I realised how silly the apprehension was and that the threat of a bug becoming intimate with my privates was simply a fear I constructed in my mind. On realising this I approached the situation with openness to see what would actually happen.

It turns out that compostable toilets are a much more civilised way to dispense your waste as it magically disappears into the compost box without leaving a smelly trace.

Talking to strangers brings us together

One of my favourite things about the experience was going for long walks. The cabin is situated in the stunning Houghton Hall estate, so I was able to walk on the grounds.

On one walk I was greeted by a lovely gentleman, Thomas, who lives in one of the properties’ cottages and kindly offered refreshments in his manicured garden. It was refreshing to get to know him, hear his fascinating stories as a retired helicopter pilot and have a private guided tour of the wonderful walled garden in Houghton Hall.

In the city we build walls around ourselves, finding it awkward to smile and look into people’s eyes. I found that the spaciousness of the countryside actually brings people together.

A three minute shower consumes 30 bottles of water

I do like a long shower before bed, it helps me relax. However, after reading in Unyoked’s bathroom leaflet that a three minutes shower consumes 30 bottles of water, I became uncomfortable with the water waste.

The dissociation from nature blinds us to the fact that natural resources are not convenient commodities, but rare and precious gifts of nature we must use wisely.

The cabins use solar power, rain water, wood fire and composting loos to leave a minimal impact on the environment. Which is not the case in my flat, but after my time at Rex, I am more conscious of my habits and trying to improve my actions wherever I go.

Conclusion

Unyoked promises to be “your remedy for modern life” and by facilitating our integration with the outdoors, Unyoked is driving cultural change and hopefully a shift in consciousness, as the sense of awe only nature delivers reminds us of interdependence and interconnectedness.

The requirement to be always on impacts our wellbeing and relationships as the body and mind have limited time to recover from the demands and deadlines we power through. It can be ever harder to switch off, which is why it is important to rethink the myth of productivity and remind ourselves that resilience requires energy, and resting is how we recharge.

Immersing myself in nature for a short period of time provided the headspace for clearing my mind and getting the creative juices flowing. I am grateful for the opportunity and dare you to get Unyoked!

The post Let Nature Set You Free: Five Lessons I Learned From My Adventure Into the Wilderness appeared first on Form.