Sometimes when things get tough for me, it feels like the wellness tools I’ve worked so hard to cultivate get thrown out the window. The white flag is raised and self-care or self-improvement efforts become temporarily impossible to execute.

After a while of recent wallowing, though, I realized that the foundation I’ve worked diligently to build keeps me steady enough to stay afloat. It helps me catch a breath of air when a deep breath feels like it just can’t surface.

My foundation also makes many of the tools become so habitual that they don’t always feel like something I need to reach for or force. After some time and practice, they end up being natural parts of my lifestyle that often arrive by default, or at least with a lot less effort than when I was first introduced to them.

Because when I’ve floundered and sunk in the past, it’s the foundations I’ve built that have kept me steady enough to find my feet again. And it’s not just about lifestyle hacks or habit and supplement stacks, it’s also the community I’ve built that nourishes me—in-person and virtual, near and far.

It reminds me of the way homes in my childhood neighborhood were rebuilt after the 1994 Northridge earthquake: the updated foundations were reconstructed to both support the structure of the home by default and allow it to move with rather than resist any earthquake-related movement (think old-school jello mold). So the house could survive a quake, even if the quake freaked you out and things got messy inside.

Voilà—here are a few foundational tools that have helped me personally during my own shaky moments. Let them inspire and empower you to develop your own toolkit, and see how it serves you. For what it’s worth :)

Spirit Team (i.e. a physiological support system)

Whether it’s a doctor or therapist, an acupuncturist or kinesiologist, a yoga teacher or physical therapist, an intuitive or medium, an astrologer or tarot reader—having a trusted physical, mental, and emotional support system is invaluable. Chatty-G or Monsieur Claude can help, but a real live human is unparalleled.

If something feels off in my body, for example, I know I can go to my kinesiologist, which sometimes (often) links to my emotional state—which I work on with my therapist. It’s all interconnected to varying degrees, and this kind of integrated support can feel incredibly nurturing whether life feels like it’s flowing or unraveling.

Like-minded + childhood friends

Childhood friends might not always share the same interests as we age, but wow can they be a wonderful source of emotional nourishment—whether through nostalgic trips down memory lane, sharing about our adulthood experience in relation to how we/things once were, or supporting each other through ups, downs, and in-betweens.

Like-Minded friends, whether longstanding or more recent, are also a gift. Someone who aligns with your vibe and understands how you operate—who operates or understand things in ways you relate to—makes it more natural to share life’s challenges with them. It feels really good to know that people who are surfing a similar wave can show up for you in the ways you need when life feels clunky.

Local spots

Think Cheers: a place where a barista or supermarket employee knows your name, or you know theirs. During low points and hard days in the past, it always lifted my spirits to be greeted by familiar, friendly faces at the first Matchaful Café I frequented in Brooklyn, my local BioCoop in Paris, or neighborhood Nice boulangeries.

Clock this the next time you pop into a local business and someone offers you a sweet smile—it can instantly brighten your mood, even if only for a moment. Sometimes the roles might be reversed, too, so you might brighten their day with your own smile.

Nourishing eats

Not comfort food that ends up giving you a belly ache (although no judgements toward whatever brings you joy!), but food that feels nourishing on a deeper level. Think grandma-style chicken soup when you’re unwell—my family used to call my Neapolitan grandma’s chicken soup “Italian Penicillin” for a reason.

The more you know what feeds both your body and your soul, the more you’ll know how to keep nourishing yourself when life feels really hard—even if it’s just simple oatmeal in the morning, baguette and cheese for lunch, or boiled potatoes for dinner (all of which got me through a broken wrist and a few emotional shutdowns).

Personalized spiritual practices

This can mean different things to different people, and that’s the point. Sometimes nature feels like the most meditative and spiritual space; other times a seated meditation on the floor of my home is the tool I need. When more classical meditation tools feel inaccessible, a walk in nature can take their place. Yogic Philosophy offers pertinent teachings, but a comedy special can also serve surprising insights that shift my inner tectonic plates. Beloved activities and hobbies can feel spiritual, too.

As you explore the spiritual practices that resonate most—whether spirituality looks like movement, art, nature, book club, or silence—it becomes a supportive thread that gets more naturally woven into your body and mind, your life and lifestyle. So even when you feel like you can’t actualize or execute any of the tools in your toolkit, they’re still floating in your awareness—reminding you to observe and say to yourself: You have the capacity to get through this, even when your current self doesn’t yet feel it.

Laughter Rx

I can’t say it enough: laughter is medicinal! My go-to books, shows, and podcasts are a blend of spiritual, self-improvement, health and wellness, and comedy. Ted Lasso never fails me. Amy Poehler’s podcast makes me giggle out loud (GOL??) every time.

This especially comes in handy when wellbeing tools feel way too far out of reach. A feel-good book, podcast, or show is usually within reach, and it can work wonders. Same goes for a good conversation or visit with someone you know will make you laugh. Even a small internal chuckle can help thaw out an aching heart.

Beloved activities + hobbies

Yoga has been a huge foundation for me for the past 16 years—I don’t know how I would have moved through such uncertain and intense transitions without it. It quickly became an anchor I never knew I needed, and that can be a variety of things for anyone: music, painting, film, sports, gardening, carpentry, cooking, and so on.

When things felt really off in the past—both small grievances and colossal emotional waves—yoga always felt like something I could turn to. Even if I just pouted on my mat or cried in downward dog (I don’t recommend, it’s messy and will plug your nose), it’s a practice that has become natural enough to maintain and meet me where I’m at.

Onward

The more we keep practicing something, even when we flop or mess up from time to time, the more habitual it becomes—whatever the literal or emotional weather. And the steadier our foundation, the more naturally we’ll be able to weather any type of storm (or earthquake… but I’m done with those, please and thanks).

Our foundations all look different, and they can shift depending on our circumstances and life path. But cultivating them weaves the net that catches us if and when we fall, and that can make an immeasurable difference. Remember that by supporting ourselves, we equip ourselves to better support others, too.

What are your mind-body wellbeing foundations?
How do they support you in daily life and during tough times?

Book a free coaching assessment call to cultivate and personalize your own foundation(s).

Take good care,

S

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When I first willingly went down the rabbit hole of Ayurveda, I was shocked to learn that raw salads were probably not the most favorable choice for my particular constitution and digestion at the time. And it made sense, given that I wasn’t feeling very well even though I was eating super “healthy” salads almost every day.

This doesn’t mean that raw foods are bad or wrong! They can just be difficult to digest in some cases, and a daily raw salad wasn’t working well for my body.

For me, the point of Ayurveda is not to be anxious about food or health—it’s to support the gut and body so we can tolerate more things, and to know how to reboot/rebalance if and when needed. This can be especially true if you’re eating something that’s not part of your regular routine, or if you love a food that you typically don’t digest well.

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Under the guidance of Divya and Dr. Teitelbaum, I also learned that, for some people with sensitive digestive systems, salad greens can be less irritating when paired with quality fats like olive oil—and additions like cooked veg or legumes/beans/lentils, grains, toasted nuts or seeds, and/or soft cheeses.

I also learned that some salad greens, like arugula, are more digestible than others (raw kale is notoriously gas-inducing), especially when coated in a tasty dressing. Divya’s cookbook is an incredible resource for insights like this.

When the weather is hot and muggy, the last thing I want to do is turn on a stove or oven, so I often end up resorting to salad meals informed by Ayurvedic principles.

It might not be a 100% Ayurvedic salad, but this is a salad I always make when I visit California in the summertime. I gladly eat it most days for lunch (along with my summer tomato + olive oil with goat cheese + eggs + sourdough meal—and various versions of a Salade Niçoise when I feel like something more involved).

It’s worth remembering, too, that our mood plays a role with food and vice versa. This salad does, in fact, enhance my lunchtime mood.

California Summer Salad

Serves 1-2, depending on how hungry you are…

Ingredients

Adjust the amounts to your taste and hunger levels.

• 1-2 cups arugula (sub local/seasonal salad greens of choice)

• ½–1 cup tomatoes of choice, chopped as you like

• ~2-3 Tbsp chèvre or feta cheese, crumbled (I like to use some for the bread)

• ~1 Tbsp dry toasted chopped almonds or sunflower seeds to top

• ¼–½ avocado (optional, if you have it—it can also replace the cheese for a vegan option)

Optional additions/subs: a few black olives, cooked green beans, chickpeas…

Dressing

I eyeball the measurements, so these are ballpark amounts—adjust as needed.

• ~1-3 Tbsp extra virgin olive oil

• ~1-3 tsp balsamic vinegar, to taste (sub apple cider vinegar + grainy mustard)

• ~¼–½ tsp raw local honey

• good squeeze of lemon or lime, to taste (optional)

• dash of sea salt + pepper, to taste

Sides

• 1-2 seven-minute boiled eggs with s+p (optional)

• 1 hunk of sourdough or baguette with olive oil + sea salt

Notes

• I personally favor organic, local, and seasonal as much as possible (if and whenever possible) for any meal. Supporting community + planet feels good.

• I like to whisk the dressing ingredients with a fork in a serving bowl, then put the salad ingredients straight on top to mix—saves a dirty bowl to boot.

• If I have any other cooked veggies leftover from the night before, sometimes I’ll adjust the amounts of other ingredients and warm these up in a pan before I toss them into the salad—some arugula usually does pretty well with warm veg.

• If you’re really sensitive to uncooked veg, you can try lightly pan-cooking the tomatoes in olive oil over medium heat until mushy, then turn off the heat and add the arugula for a minute or two.

• If I don’t have bread but am still hungry, I’ll pair my salad with something like Simple Mills crackers, a plain rice cake with olive oil + sea salt, or Siete chips.

If you enjoy my seasonal food, occasional Ayurvedic-inspired insights, and holistic mind-body wellbeing explorations, becoming a paid subscriber helps support more of this work + gives you access to the full recipes, practical guides, and curated resources I share here :)

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What meal or seasonal ingredient is bringing joy and nourishing you this summer?

Take good care,

S

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I’ve always been a little stubborn about and wary of trends, especially when they go hyper-viral. Either that, or I adopt something before it ends up becoming trendy, so my choices are often questioned. Classic Aquarian behavior, maybe?

When strength training started trending, I found myself intrigued—but not convinced enough to do anything about it. Even though I had learned and practiced weight circuits at the gym in my teens and early 20s to complement dance and stay generally healthy, yoga and dance thoroughly fulfilled me from my late 20s until now.

I did plug in interval cardio based on research from Dr. John Douillard before the topic blew up in recent years, and I found it physically and mentally fruitful. But for some reason I still hesitated to jump on the weights wagon—even when yoga friends I admired and trusted started drinking the strength training Kool-Aid.

It’s hard to say whether it was lack of motivation, knowledge, a gym membership, or my own personal equipment that held me back. Maybe it was just a sense of steadiness around the positive results I was experiencing from yoga. And I guess it just takes me some time to warm up to and trust trends, too. Fair enough.

But as I pass the halfway point en route to age 42 and continually investigate why my joints and muscles have been so sensitive since my mid-20s (side effects from years of birth control and Prilosec aside), I find myself wondering if and how it might impact me to give in to the weight lifting trend and give it a go.

So last month, I made a commitment to learn more and take action—which, to my understanding, science shows is a bonus at any age. Better late than never.

(Here’s the podcast episode that was my personal tipping point in convincing me to pump iron.)

That said, I'm also making a case for why yoga and mobility work are equally important. Because even if the science around strength training and interval cardio is robust—especially for women, finally!—I'm still convinced that mobility practices like yoga, which simultaneously strengthen and mobilize, are also essential.

I’m not talking about yoga and mobility as chill stretching. Restorative yoga is incredible for other reasons (mind-body regulation!), but for the purpose of this post I’m talking about practices like Iyengar Yoga that teach the student how to both engage and lengthen the muscles—which helps stabilize and mobilize the joints.

I’m referencing the yoga that teaches the practitioner:

• mind-body awareness

• breath control and breathwork

• stamina and resilience

• nuances of expansion and contraction

• alignment principles for muscle and joint health

• how to engage the muscles when straightening a limb

• proprioception and spacial awareness

• resilience and relief/restoration

• nervous system regulation

• mind over matter

And so on.

Mobility makes a difference, too

When I consider the concept of mobility alongside all the messaging around strength training perks, I think about both the science behind yoga and the results I’ve experienced in my own body.

Mobility from a practice like yoga gives us, for example, the flexibility to turn around, lean backward, or bend over quickly without throwing out our back.

Mobility helps us bend over to pop our shoes on without a seat nearby, reach for something high or low or in an awkward spot, lunge to avoid a puddle or take a big step, or get into a deep squat to pick up a small (yet deceivingly heavy) child.

Mobility opens up areas of the body that are tense not only physically, but physiologically—from physical, mental, or emotional stress. And beyond.

I could say much more and share relevant studies or articles, but I’ll leave it here for now and let you consider it in your own body and mind. The research is valuable, but so is the embodiment. You can’t have one without the other—just like you can’t have mobility without stability.

It’s worth remembering that:

• Strength and weight training support a yoga/mobility practice—and vice versa. A personalized approach to both can improve longevity and quality of life.

• There is no cookie cutter approach to anything! Keep this in mind whenever you’re learning and beginning to explore any new tool or practice.

• Caring for yourself equips you to better care for others. We need each other.

Yoga resources + alignment-focused virtual yoga classes:

What do physical, mental, and emotional strength and mobility mean to you?

What do strength and mobility feel like in your body, and how do both benefit you?

Take good care,

S

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The way people have shown up for me as I’ve slid up and down the waves of a recent transition I’ve been navigating has meant everything.

It’s ye olde “put your own oxygen mask on first” principle, and I’ll say it till ye olde cows come home: taking care of ourselves equips us to care for each other.

I’ve been beyond fortunate to lean on friends who haven’t judged or dismissed me, even if they disagreed or saw things differently. Nearly every person I’ve confided in has had the courage to witness emotions and offer both comfort and insight without pushing anything on me or labeling me as a lost cause.

(In this process I’ve also remembered that ‘tis I who is my harshest critic. Classic.)

And in flipping through my mental Rolodex of the people who held the net that caught me as I stumbled, I noticed a common thread: they’ve all done (and still do) a solid amount of self-work—hence their ability to show up for me in ways that both held and empowered me.

Each of them practices some form of self-inquiry, self-improvement, mental and emotional health, and physical wellbeing. To varying degrees and in their own ways, they read the books, listen to the podcasts, engage in various modalities of therapy or coaching or mindfulness, care for their body, and actively put into practice their own methods of emotional honesty and resilience.

They also aim to live their lives without getting stuck in a vortex of constant healing or perfectionism. They stay open to different cultures and experiences; they acknowledge their mistakes but aren’t afraid to keep making them; they do their best to stay true to themselves even if it’s against the grain of what’s considered “normal.”

As the receiver of this support, I’ve done enough of my own work to know that, when someone offered a perspective that didn’t quite resonate, I could examine the triggers and take things with a grain of salt. Somewhere deep down, I also remembered that it would be my own inner wisdom and instincts that would walk me through the fire—while also knowing that the support from others was absolutely essential.

All that said, no one is perfect, and I’m not suggesting we must all be exactly alike or do exactly the same things to care for ourselves and others. Sometimes a person might benefit from creating healthy boundaries around either giving or receiving; sometimes it might behoove another person to open up the clam shell a bit more.

But what I will say is that the importance of nourishing ourselves physically, mentally, and emotionally has become even clearer to me through this experience of needing steady support. Because I sincerely hope that I can offer this kind of support to someone I care about when it’s needed, too—even if imperfectly.

And the majority of said support was virtual—so while I also believe in the power of in-person community, tech can really pull through when necessary. And although I’m taking a social media break myself (recommend!), I’m grateful for tech for that reason.

Voilà. Give thanks for the people who nurture you whether times are good or bad, happy or sad—and nurture yourself so that you can be one of those people when it’s needed, too.

What and who has cared for your lately—and how are you caring for yourself so that you can show up for others when duty calls?

Book a free assessment coaching call if I can support you on your own path forward.

Take good care,

S

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P.S. Quote inspo

If you’re the one moving through something sticky right now, here are a few inspirational nuggets I’ve come across lately in books, newsletters, and classes (in typical yoga teacher fashion, I love a good quote). For what it’s worth.

“Change is life, and life is good, however much pain it may bring us.”
—Joanne Harris, “Vianne”

“Magic, I have learnt, is as simple or as complicated as you make it. We all long for the power to change our world, our lives, and sometimes even ourselves, which is why transformation plays such a part in stories of magic... But magic isn’t really about changing frogs into princes. Sometimes, all you need to bring about the change you need is to see the world in a different way… we already have the potential to change; it’s just that we don’t always dare to…”
—Joanne Harris, “Vianne”

“…sometimes the only way to learn is to live.”
—Matt Haig, “The Midnight Library”

“What if surrender is in fact the fastest route towards discovering the answers to our toughest riddles?”
—Nadine Jane Astrology

“Certainty doesn’t bring about joy and happiness. Responsiveness does. Presence does.”
—Nikki Costello, a recent virtual Iyengar Yoga class

“I am no more Messiah than you. The river delights to lift us free, if only we dare let go. Our true work is this voyage, this adventure.”
—Richard Bach, “Illusions: The Adventures of a Reluctant Messiah”

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Summer started with a bit of a plot twist for me—at first it took me down, but I know that’s sometimes how humans learn, grow, reboot, and rebuild. I couldn’t have articulated that for a few weeks, but deep down I knew it to be true.

Those wacky periods are when I’m reminded of how important my mind-body wellbeing…

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For a long time, my body felt like a problem to be solved—whether it was weight or health-related. By default, food sadly became a problem, too. And when the weather is too hot to think, I don’t have it in me to…

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As a lifelong dancer and lover of making shapes with my body, I thought my first proper yoga class would be a breeze. Less than halfway through, I found myself dripping sweat in tree pose, wondering how on earth a person could stick their foot that high on their opposite thigh and balance there like it was no big deal.

I was humbled again in my first of what would be many yoga teacher trainings, when a teacher trainer pointed out the alignment adjustments I could make in one of my favorite arm balances. It was all in favor of integration and future back relief (it did in fact relieve my back going forward), but at first it made the pose more difficult for both my body and my ego. Misconceiving my own capabilities in that way shook me.

Last week I wrote about effort + releasing control of the outcome—which is actually a core principle of yogic philosophy à la effort + ease and practice + non-attachment. Those early days of studying and teaching yoga were rough for me in that sense—I was used to getting good grades in school and winning awards with my dance teams, so being put in my place was, at the time, kind of crushing. Cue world’s smallest violin.

The practice of being humbled in yoga continued years later into Iyengar classes for teachers, where I witnessed people 2-3x my age casually balancing on their head for 5+ minutes as if this were their right-side-up. I still study with the same teacher almost 10 years later, and am still happily humbled on a weekly basis.

Because as tough as it was to swallow some of these recognitions about myself, my abilities, and my expectations, I’ve since realized what a gift it is to be humbled.

The humbling

Being humbled gives us something to work toward.
It offers new perspectives and ideas without shaming us.
It expands us into what else might be possible without discouraging us.
It shifts our attention to the present moment and ignites future desires.
It reminds us that no one is all-knowing; we’re all capable of success and mistakes.
It helps us relate to each other and remember that we’re all human.

I’m not saying we need to be constantly hit over the proverbial head like a whack-a-mole game—or be small and belittle ourselves—but rather that we can always learn something new about ourselves, our experiences, and each other.

The humbling gives us an opportunity to refresh our knowledge and wisdom—maybe it even inspires us to dream bigger or go a little further and surprise ourselves.

And the more I think about it, the more I realize how much being humbled in my yoga practice—both as a teacher and a lifelong student—has enhanced my ability to be humbled in daily life without always letting it rock me.

In France, I’m constantly humbled as a non-native speaker. As an adult and human on this earth, I’m constantly humbled by taxes. As a newer-ish climber and amateur cyclist and hiker, I’m constantly humbled by nature and the unknowns of adventure.

I’m humbled by trying to keep houseplants and a balcony garden alive; by going back to dance classes and not being able to execute like I used to; by cooking; by LinkedIn.

In that sense, I guess I’ve been humbled by being humbled. It has shown me that not knowing or understanding something fully isn’t as big a deal as I had made it out to be early on—it’s actually important to remember that no one should expect to know everything, and that there’s always something for everyone to learn.

What a relief, no?!

Most importantly, the humbling constantly reminds me how much we can learn from one another. It has nudged me to swallow my pride, pay attention, swap leadership roles, and really listen—whether or not we agree or see eye-to-eye.

Onward

Take what you know—in movement, mindfulness, nutrition, and whatever else is stored in your memory bank—and know that you don’t need to know or embody it all immaculately or immediately.

Take what resonates and leave the rest for now. Pick up what works along the way. Give yourself grace when the humbling is rockier than expected. Know that the humbling is shaping you somehow—even when it feels sticky in the moment.

Bless the humbling.

What’s humbled you recently? What did you learn about yourself from it?

If you feel you or your team could benefit from a humbling—or if you’re building self-confidence from the ground up—book a free coaching assessment call and we’ll work on personalized, holistic approaches that suit your needs.

Take good care,

S

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I don’t remember the exact moment I started fearing the idea of messing up or failing, but the earliest memories I can trace it to are elementary school religion classes. Classic.

When I look back on learning about and drawing pictures of various Bible verses, I’m not triggered. Lessons on sharing and being a helpful neighbo…

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I’ll be spending a bit of time with my family this summer in California, and after 7+ years of living in France, I’ve adopted some European-inspired lifestyle habits that I’ve started to naturally infuse into my US travels. I find them pretty mindful to boot.

It’s nice to know, too, tha…

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I get a lot of pleasure out of creating my own versions of a seasonal dish at home—it’s fun to adjust meals for your needs and pleasure, plus it’s more budget-friendly to boot.

A salade Niçoise has several components, but it’s simple enough and incredibly satiating. I find it especially nourishing in the summer months when I crave something a little cool…

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Experiencing this kind of pendulum swing certainly isn’t unique to my life, but navigating these nuances hasn’t always been easy for me (case in point: my recent posts on anxiety).

As…

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Here’s a brief chat and ~10-minute meditation to help get into the body and anchor into the present moment, bring awareness to a current experience that’s triggering anxiety, and invite in compassion for yourself + the experience as best you can.

For the record, I’m not trying to make anxiety my whole personality—I’ve just been noticing that many of us have been navigating it lately, whether it’s related to work, health, finances, relationships, or world news.

This particular meditation isn’t about finding solutions or manifesting the most ideal outcome—it’s about practicing loving awareness and holding space for yourself during anxious times.

Because once awareness becomes more habitual, solutions become clearer.

Feel free to share this with anyone who might benefit ♡

A roadmap of tools, products & practices that moved the needle here:

Includes yoga classes, movement, breathwork, meditation resources, holistic healing modalities, mindset and awareness tools, relationship with food insights, remedies and food for sensitive bellies, supplements, non-toxic lifestyle tips, apps and podcasts, books, and more.

I’m thinking of hosting one 1-hour virtual group coaching session for anxiety in the coming weeks with a live call and access to the recording.

We’d discuss:
how anxiety shows up for you,
how’s it’s affecting your life,
and a variety of mind-body wellbeing tools you can personalize to help navigate it.

Which meditations or other holistic practices support you during anxious times?

Take good care,

S

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Thanks for being here for this series—it’s been quite the vulnerability journey to share all of this, but I know that sharing may help us feel less alone and untethered.

And in the best case, sharing something like this might even ignite tools and practices that help others take better care of themselves in ways that work and stick. Other people sharing their own stories have certainly done that for me.

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Please consider the following as insights that might validate or inspire you to curate your own wellbeing practices—especially anxiety is part of your experience.

I also know from experience that wellness services can feel difficult to access on a budget—more on that at some point—and that everyone has their own unique needs and circumstances. Reach out if you need support.

*This is not medical advice—please seek additional professional support if and when needed.

Let me know how you’re doing and how I can support you!

Take good care,

S

Full series on anxiety for Mental Health Awareness:

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Although “the work” is ongoing, the tools I’ll share here are what helped me get to where I am now—which is, generally speaking, feeling much more equipped to manage, process, and regulate anxiety.

From personal experien…

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Last week I shared about some former panic-related episodes that presented as gut issues and other physiological symptoms. And I can’t say that I’ve figured it all out yet.

But! I’ve dug a layer deeper. I’ve since uncovered a few…

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I’ve expressed my nuanced feelings about wellness before, so it feels natural to share a bit more about one semi-recent incident in particular that forced me to take a step back and re-assess how…

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As far as the modernized Gregorian calendar is concerned, Earth Month is technically over today—but I would happily argue that Earth Month is every month. How could it not be, when we all literally spend our entire lives here (unless you’re an astronaut)?

So here is an Earth-inspired round up + personal insights to continue nourishing mind, body, and planet. We can honor nature every day by infusing the elements into our lives in various ways (inspired by Michael Pollan’s Cooked—highly recommend).

And below, paid subscribers will find a comprehensive roadmap to help you integrate eco-conscious tools, practices, products, and lifestyle habits into daily life.

None of this is intended to discourage your efforts or drive you totally nuts—it’s intended to support and encourage you to take small, meaningful steps in ways that work for you in support of your mind, your body, and our planet.

Take it for what it’s worth, take it one step at a time, and notice what makes a difference. Efforts done with intention and compassion can make a positive impact!

Mind-Body-Planet Wellbeing Roundup

Earth 🌎

Eat from it. Try what’s in season. Nourish yourself, in gratitude.
My spring favorites include roasted asparagus, radish + French butter, and arugula salads.

Put your feet in it. Walk on grass, dirt, sand, rock. Connect to it.
I’m one of the few who loves the pebble beaches in Nice—feels like a deep foot massage :)

Marvel at it. Enjoy the shape of the clouds. Smile at a favorite landscape. Say thanks.
Watching the sunset is a preferred past time—it’s soothing for the eyes and nervous system.

Water 🌊

Submerge into it. Hot, cold, or neutral temp. Let it envelope and nurture you.
There’s science on cold plunges, but you may do better with warmth—see what works for you.

Hydrate with it. Stay nourished. Add a pinch of sea salt for minerals.
Ayurveda suggests drinking warm or room-temp vs shockingly cold water.

Cook with it. Make a soup. Cook beans from scratch. Steam veggies. Steep infusions.
I devoured this Alison Roman veggie stew. Nettles make for a helpful seasonal allergy infusion.

Air 🌬️

Refresh your indoor air. Dust, clean countertops, open windows, try an air purifier.
Germans use a system called lüften—fully opening then closing windows to flush out stale air.

Get fresh natural air. Go outside. Relish in nature’s supreme gift.
Inhale generously whenever you’re in nature—and also just get outdoors whenever you can.

Breathe well. Take deep, rejuvenating breaths—notice how it can transform energy.
Breathwork is incredibly powerful—but even one calm, conscious breath can be impactful.

Fire 🔥

Light a candle. Create a complete ritual, or just delight in a small flame.
Aim for natural candles with non-synthetic scents for an optimal experience.

Burn a list of desires and releases. Write it all down, then send it on its way.
Sometimes I write 3 things to invite in + 3 things to release, then let it all go in the fire.

Cook food over a fire. Even if you use an electric stove, imagine our ancestors!
Humans discovered a lot by trial and error—enjoy the privilege of their cooking discoveries.

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Onward

Which earth-inspired practice feels feasible for you to try today? What feels aligned and nourishing for your body and mind?

If you or your organization is curious about infusing attainable mind-body-planet practices into your day, I’d love to support you (I clearly enjoy the subject matter!). Book a free 20-minute assessment call and let’s talk it through.

Take good care,

S

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Happy Earth Month! Unless you’ve been living under a rock on our beautiful space rock, you’ve likely seen footage from NASA’s recent trip around the moon—including some of the incredibly insightful, inspiring, emotional words from the crew members:

“Trust us… you look beautiful… And from up here, you also look like one thing. Homo sapiens, all of us, no …

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Spring is springing and I’m happy about it (my allergies feel otherwise, but I digress!).

The produce this season is so fresh and vibrant—there’s nothing like biting into a crunchy radish with French salted butter (recommend), or roasting radishes with crispy asparagus on days w…

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I think it’s safe to say that one of the reasons yoga has been trending at a rapid-fire rate over the last ~20 years is because it’s helped a generation of overstimulated, overworked humans learn to center, calm, and soothe themselves by way of the body.

And the bonus is—th…

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